WOD 10.30.08

Today was one of those descending/ascending progressions. With a 95lb barbell and a 20lb medicine ball do the following:

21 Sumo Deadlift High Pulls 95/65
1 Wall Ball 20/14
18 Sumo Deadlift High Pulls
3 Wall Balls
15 Sumo Deadlift High Pulls
6 Wall Balls
12 Sumo Deadlift High Pulls
9 Wall Balls
9 Sumo Deadlift High Pulls
12 Wall Balls
6 Sumo Deadlift High Pulls
15 Wall Balls
3 Sumo Deadlift High Pulls
18 Wall Balls
1 Sumo Deadlift High Pull
21 Wall Balls

Time 13:28

SDHP's were easy, I am awful at wall balls. Another goat to work on I suppose. Super psyched about this weekend's nutrition cert.

WOD 10.29.09

This is a pressing workout that comes up a few times year, as well as being a good chance to work the technique of the three presses (especially the latter two), it gives you a good idea of the relationship in power potential between them.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Press: 135, 155, 175, 185, 190
Push Press: 190x3, 195x3, 200x3, 205x3, 210x3
Push Jerk: 190x5, 195x5, 195x5, 200x4, 135x5

Wasn't quite nailing the form on the push jerks, lowered the weight significantly after the miss just to get a better feel for some perfect reps with a little weight.

WOD 10.27.08

Weighted Pullups 3x5
70x3, 80x3, 90x2, 85x3, 90x2

Couldn't quite get the last rep at 90lbs. This was a nice unloading workout after doing a brutal Elizabeth yesterday.

Accessory work was a lot of unweighted split jerk technique work. Still getting comfortable with this movement. Doing it with my left foot forward is pretty solid, with the right forward is shaky.

WOD 10.26.08 Elizabeth

"Elizabeth"
21-15-9 reps of:
Squat Clean 135 pounds
Ring dips
Time 10:48

Did this workout with power cleans before, much faster that way, but the RX'd is for full squat cleans, so squat cleans it is. Ring Dips are easy, once you get the kip down it's almost active recovery. This is one tough ass workout.

WOD 10.25.08 CFT

Blah

Did a Crossfit Total today. Trainwreck.

Squat 345F, 345F, 345F
Press 185, 190F
DL: 455, 475, 500F

No lift on the squat, the press I can accept, and another failure at 500 on the dead. Something is wrong with my lifting. I feel out of sorts, I have no confidence on the bar, and I am failing on lifts that use to be safe openers for me. I have tried time off, I have increased my fat intake, I am getting a little frustrated.

I plan on discussing it with Rob Wolf next weekend at our Nutrition Seminar and I also am going to institute some sort of lifting program, whether it be supplemental or a primary component.

WOD 10.23.08

Heavy deadlifts today, 5 sets of 3 reps

405x3, 415x3, 415x3, 425x3, 435x2

Didn't reset properly on the last one. Wasn't feeling the pulls today, only the 4th set felt smooth.

Accessory Work
Ring Rows 3x8
Lateral plank 3x1:15

Then I did some goat work:
3 rounds of
25 double-unders and 5 muscle-ups.

Didn't put a timer too it, but I wanted to practice the technique under a bit of metabolic stress. I am getting a decent rhythm with the double, single, single, double, and my kip is getting better on the MU's. David was explaining something about turning my wrists out but it didn't make sense during the mini-wod. Something to work on Saturday.

WOD 10.22.08

This one was from the main site a few days ago.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Time 14:28

Pull-ups were pretty much unbroken, the burpees got bad fairly quickly.

Afterwards Dave and I took a trip down to Guerrilla Fitness in Montclair to return the medballs they lent us for the Level 1 cert. Real cool box. They are hosting their own Level 1 the weekend of November 15/16th. Sign up if you haven't been to a Level 1.

D-FENCE

The Case Against CrossFit Charles Poliquin

Regarding Poliquin's article.

It seems like his main concerns are the oft repeated lack of testing, proper coaching, focus on form, etc. It's pretty much the main point of every Crossfit basher. If you step back and look at what they are saying, it seems that what they are really complaining about is shitty coaching. I am sure there are some shitty coaches in Crossfit, I haven't worked with any of them yet (thankfully) but I am certain they are out there. Find me a training protocol or athletic endeavor where this isn't true. In my own experience I have worked with shitty Track coaches, shitty Wrestling coaches, and shitty Strength and Conditioning coaches. It didn't invalidate those training methodologies as a whole, and it certainly didn't make me hesitate to work with a good coach in those areas (just the opposite actually).
The related complaint that anyone who pays the fee is now a Lvl 1 certified trainer, is one that I have spent a fair amount of time thinking about. I do think the terminology should be changed from certified trainer to certified Crossfiter, however that doesn't invalidate the idea behind the Lvl 1. Crossfit puts out 270+ workouts a year, many of which contain movements and exercises unfamiliar to someone new to crossfit and/or fitness in general. The Level 1 allows these people to get an exposure to the how and why. It's an overview, nobody is becoming an expert that weekend and nobody is claiming that it will make you one. If you're a good trainer and you do a Lvl 1, now you're a good trainer with some solid Crossfit info. If you're a novice and you do a Lvl 1, you're a novice who's better prepared to tackle a Crossfit WOD. It seems silly to criticize Crossfit for letting untrained people do these workouts (not sure how you would stop them since they are publicly available) on one hand, and then criticize them for providing basic level training on the other.
His second point is that specialization is necessary because generalized training doesn't make you elite at anything. From a Crossfit point of view the only answer is "So what." Everyone with an understanding of Crossfit knows that while you will become stronger with Crossfit you could become even stronger with a specialized strength program. While you will develop cardio-respiratory endurance with Crossfit you could develop more with a dedicated Triathalon program. For that matter doing Crossfit might make you a better baseball player, but time spent swinging a bat or fielding ground balls will do a better job of it. Nobody disputes any of that, but he's comparing apples and oranges. Getting an Olympic level shotputter to improve his shotput is a training program with little carryover to someone in the general public who wants to get in shape. Crossfit is what is, a good way for the average person to become good at a broad range of physical skills, not a magical surefire approach to making you an elite in whatever your chosen specialization is.
His problems with repetition schemes and exercise selection is something that has been dealt with by better minds than me, just recently by Glassman and Rippetoe on the the 3.5 episode of Crossfit radio, but I can say that in my personal experience the workouts are both safe and effective. I spent years working out on teams as a wrestler and a runner, and general fitness training on my own. I have never had as injury free a stretch as I have for the nearly two years I have been Crossfiting. Other than something weird like getting my thumb jammed on a clean or periods of lingering soreness that can be solved by rest and recovery, I have been fine. No pulled muscles, shin splints, torn ligaments, no injuries. As for my performance, I am stronger, faster, and capable of far more work before gassing out than I was before crossfit. So maybe these rep schemes and exercise combo's aren't so bad.
Lastly his complaint that Crossfit endorses controversial exercises has to be some kind of joke. He says he's seen clips on an affiliate site of people jumping onto cars and standing on swiss balls. Jumping onto cars has never been a part of a WOD, so while someone involved in crossfit may have done it, it certainly isn't endorsed (although I'm not sure why it would be that much worse than a box jump if it was). As for standing on a swiss ball, I didn't think it was controversial and I'm sure it isn't crossfit. Sounds alot more like the "functional" or "core" training you're likely to see in a globogym.

WOD 10.20.08

Today was a barbell complex. Looked like it was gonna be rough.

As many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Got 8 rounds + 5 thrusters and 3 cleans.

Two rounds in my grip went to hell. Made it tough to do the cleans and the SDHPs. Thrusters weren't too bad because you can rack the bar on your shoulders. Glad to have an off day tomorrow, my body needs it.

Crossfit Level 1 Certification at CFSBK

This weekend we hosted a Level 1 certification at our gym. Truly an awesome experience. The staff was amazing, Pat Sherwood did a phenomenal job of running the show. The trainers, Adrian Bozman, EC, Rob Miller, Chuck, Maggie, were all a pleasure to work with. I learned so much more than I expected to this weekend. I am a fairly competent crossfiter and at least familiar with all the movements, but watching the way a all these trainers can break down a movement, spot mistakes, correct them, and cue for future success was eye opening. Even the lectures, the majority of which I have seen the videos and read the articles they were based on, but so many little connections clicked hearing them live this weekend. The highlight was Coach Glassman's speech/Q&A session. He started by praising CFSBK's community, its space, and David, the man who makes it happen. It was gratifying to see the hard work put in to building CFSBK get the attention it deserves.

Workouts:
Sat
Fight Gone Burpee (Basically Fight Gone Bad but with Burpees substituted for Rowing).
3 Rounds 5 mins of a continous clock as many reps as possible at each station, 1 min per station.
75# Push Press
Burpees
Wall ball shots 20# ball
SDHP 75#
20" Box Jumps
Total 295

Sun
15 Rounds
7 Medicine Ball Cleans 20# ball
7 Pushups
Time 7:52

Both were some tough ass workouts, neither score was an insane firebreather score, but I'm proud to say both were the best scores of the day.

I know they are expensive, but if you have the opportunity to get to a cert, you owe it to yourself as a crossfiter to do so.

WOD 10.16.08

We did an abbreviated version of the workout from the Albany competition.

Row 1K, then:
3 Rounds of
21 Sumo Deadlift High Pulls 95/65
15 Burpees
9 Thrusters 95/65

Time 16:50

Before class I played around with snatches, got up to 155 before my thumb became an issue. After class I tried to get a feel for kipping muscle ups, was able to string like 3 or 4 together. Much easier than strict MU's.

WOD 10.15.08

Back Squat 3x5

Warmed up quick at 135 and 225 then:
275x3, 295x3, 310x3, 315x2, 275x3

Really tough to squeeze that second one out at 315, I went down in the hole for the third, had to bail when I couldn't get out.

Accessory workout:
3 Rounds
25 Double Unders
15 Ring Push-ups
Time 9:12

Ring push-ups were fairly easy, double unders suck, I counted attempts, this was the first time I have ever done them in a workout. I hate them.

WOD 10.13.08 "Erin"

Another Hero workout, this one in honor of a Canadian Army soldier.

Erin
5 Rounds
15 Dumbbell Split Cleans (40lb dumbbells)
21 Pullups

Time 14:21

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine

Workout was brutal on my grip, holding on to the dumbells was tough as hell after the second round. Narrowly avoided tearing a huge hole in my hands by doing the last set of pullups on the rings.

Finished up with 10mins of jump rope practice mostly working on double-unders.

WOD 10.12.08

Nice simple workout, row 2,ooo meters for time.

2K row
7:26

Felt like I was rowing with all arms for most of today, quads still fried from yesterday.
Did some windmills, weighted overhead situps, and Russian twists. Finished off with some double under practice, I will make double unders my bitch.

Mid-Atlantic Hopper Challenge

Saturday was the Mid-Atlantic Hopper Challenge at Crossfit BWI.

First WOD out of the hopper was BWI's version of the Crippler

BWI Crippler
30 Front Squats @ 1/2BW (90lbs)
1 Mile Run
Time 8:09

First 800m I could barely move my legs, no knee raise at all, second half I got my stride back and was able to open up a bit.

2nd WOD was disapointing in that Double Unders were in it. I can barely do them, and definetly not well enough to string them together in a WOD, I had to sub 3x singles.
The Rep scheme for the Wod was 5 rounds, every round began with burpees, then 135lb Sumo-deadlift high pulls, and double unders (or singles).
R1 10 Burpee, 5 SDHP, 75 Singles
R2 20 Burpee, 5 SDHP, 75 Singles
R3 30 Burpee, 5 SDHP, 75 Singles
R4 20 Burpee, 5 SDHP, 75 Singles
R5 10 Burpee, 5 SDHP, 75 Singles
Time 10:56

Decent time but with it being a scaled WOD it didn't count for anything. Real disapointed, somewhat that DU's came up, mostly that I haven't mastered them yet. But, thats why you do a hopper WOD, the shit you suck at will find you, just gives you another reason not to suck at it.

WOD 10.9.08 Ryan

Tonight's WOD was Ryan, a hero workout named after a firefighter killed in the line of duty.

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

This workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Did it as prescribed in 21:06, not aweful considering I couldn't string together Muscle-Ups.

Did a couple 500m Rows for technique, felt like I'm getting a little smoother with my recovery.

WOD 10.8.08

Deadlift, seven heavy singles
395, 425, 445, 495, 500F, 500F

Failing twice at 500, which has been a safe opening weight for me in the past, is frustrating. Not sure whether it's due to being exhausted from my schedule, lack of grip in my injured thumb, or the aftereffects of a lack of strength work this summer, or most likely a combination.
As for fixing it, my schedule has improved a little and will be better after next week and my thumb will get better. As for strength work, I'm figuring that out, but I'm leaning to starting the Smolov cycle again after the Lvl 1 next weekend.

Accessory work
3 Rounds
30 Sit-ups
30 Russian Twists (12k kettlebell)
15 Renegade Rows (40# dbls)

Untimed, focus on doing the movements correctly with some intensity.

WOD 10.6.08

Bench Press 5x5

Bench
225x5, 235x5, 245x5, 255x5, 265x4

The fourth rep at 265 barely came up, I took a breath set myself and still couldn't budge the next one off my chest. Haven't benched much over the last nearly two years that I have been crossfiting, today felt about as strong as I have on the bench in a while.

Accessory work was a few rounds of Kettlebell swing variations, mostly involving moving under the swing, the footwork wasn't too bad to pick up but as the bells got heavier it got a bit funky.

WOD 10.5.08

This is a Partner WOD. In this workout you and your partner cumulatively complete the reps. Only one person may be working at a time.

75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses

I was partnered with Paul$, and we used the 14# ball. Finished in 21:26. We alternated 15 reps each on all the exercises except KTE's where we did 10.

Later played with Squat cleans, still working on integrating the 2nd pull with the third, I find myself not finishing the 2nd pull in an effort to race under the bar. Had a few good pulls at 185 and lower, form really broke down over 200.