While we were in San Fransisco, Nate and I went to visit Adrian at CF San Fransisco. What a bad ass gym! It's outside in a parking lot with a connex box, a tent, and a bunch of fabricated equipment. CrossFit once again proves it's potency by having 17 people show up for a workout at 6am on a cold and wet morning.
Did a warm-up consisting of double unders, squats, push-ups, pull-ups, and GHD.
We then went on to do the WOD. It was an interesting mix of Time- and Task-Oriented goals. We worked in 3-man teams to complete as many 155-lbs Deadlifts as possible in 12-minutes. The Task oriented portion was 1 team member would have to complete 15 Burpees before the next team member could begin Deadlifts. So the rotation went Deadlift, Burpees, rest, repeat... for 12-minutes.
We ended up getting around 215 reps on the the Deadlift...a pretty good score.
Afterwards, we did a cool down with some stretches and called it a day. It was great getting to meet everyone and to see Adrian again. My only reservation is that we didn't get to meet Kelly S. from CF San Fran. Oh well...I guess I have a reason to go back to Cali now (as if I needed one).
Sunday, January 13, 2008
Rest Day - 8Jan
What a rest day! Nate and I drove up to the Sonoma valley for some wine tasting. We ended up getting totally hooked up with a mad discount and a few free bottles of wine! I highly recommend it to all wine lovers!
Saturday, January 12, 2008
CrossFit - 7Jan
Before leaving Santa Cruz, Nate and I decided that we just couldn't leave the CrossFit Mecca without doing a workout at HQ. So I contacted Annie and she highly encouraged us to come out. We thought our workouts were sufficient, were we wrong!
We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!
We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.
When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.
We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:
- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run
I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!
Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.
We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!
We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.
When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.
We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:
- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run
I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!
Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.
CrossFit Level 1 Cert Day 2 - 6Jan
Another great day! After reviewing all of our fundamental movements from yesterday, the trainers hit us hard before lunch with this WOD:
Max rounds in 20 minutes
- 95 lb thrusters, 10 reps
- 10 pull-ups
- 200 M run
Everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!
Nate and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better. Ian Carver of Sacramento owned the day though with a sickening 10 rounds!
After lunch and a few more lectures, the final ___ for the certification was a series of round robin stations, each focusing on a different skillset. The Burgener warm-up showed me how deficient my hamstring flexibility really is; it was almost impossible to get into a solid "below the knees" position. The L-sits were a definite eye opener into real ab strength. Adrian from CrossFit San Fransisco gave a great progression to teach the kipping pull-up and Robbie Miller gave some solid teaching points into the finer aspects of the muscle-up.
I just can't say enough of the entire experience! Was it worth the money? Absolutely...every penny. Did I learn anything? Hell yes, I only wish I could've gone sooner...I need to get back to the basics! Will I do a Level 2 cert? Count on it!
Max rounds in 20 minutes
- 95 lb thrusters, 10 reps
- 10 pull-ups
- 200 M run
Everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!
Nate and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better. Ian Carver of Sacramento owned the day though with a sickening 10 rounds!
After lunch and a few more lectures, the final ___ for the certification was a series of round robin stations, each focusing on a different skillset. The Burgener warm-up showed me how deficient my hamstring flexibility really is; it was almost impossible to get into a solid "below the knees" position. The L-sits were a definite eye opener into real ab strength. Adrian from CrossFit San Fransisco gave a great progression to teach the kipping pull-up and Robbie Miller gave some solid teaching points into the finer aspects of the muscle-up.
I just can't say enough of the entire experience! Was it worth the money? Absolutely...every penny. Did I learn anything? Hell yes, I only wish I could've gone sooner...I need to get back to the basics! Will I do a Level 2 cert? Count on it!
Tuesday, January 8, 2008
CF Cert Day 1 - 5Jan
Welp, Nate and I made it to down to CrossFit North Santa Cruz for the first day of the Level 1 Certification seminar.
We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.
We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!
They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!
After lunch and some more lectures, we got to the "real" workout.
Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups
Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!
We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.
We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!
They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!
After lunch and some more lectures, we got to the "real" workout.
Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups
Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!
Rest Day - 4Jan
Flying to CALLLIIIFOOORRNIAAA! WOOT! Nice storm in the bay area led to an interesting landing. I thought California was supposed to be sunny?!
Wednesday, January 2, 2008
CrossFit - 2Jan (am)
150 Burpees for time.
I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.
Time: 15:30
I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.
Time: 15:30
Tuesday, January 1, 2008
CrossFit - 1Jan (am)
Happy New Year!
Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.
Push-ups:
15, 15, 15, 15, 15, 9, 6, 6
Run Time: 23:49
Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.
Push-ups:
15, 15, 15, 15, 15, 9, 6, 6
Run Time: 23:49
CrossFit - 31Dec (am)
Made my own workout today since I'm at my parents' house and don't have kettlebells or a roman chair. Nate got me a Buddy Lee Hyper-rope, so what better time to make use of it?!
3 Rounds
- 50 Double Unders
- 25 Burpees
Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.
Time: 22:14
3 Rounds
- 50 Double Unders
- 25 Burpees
Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.
Time: 22:14
Friday, December 28, 2007
CrossFit - 27Dec (am)
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round. Wow, this was definately harder than I thought it was going to be. I knew it wouldn't be easy, but Pukie almost showed his head for the first time at the end of the third round. Great workout though!
Round 1-3:53
Round 2-4:18
Round 3-5:12
Round 4-5:29
Round 5-4:38
5 Round Total: 23:32
Overall Time: 35:32
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round. Wow, this was definately harder than I thought it was going to be. I knew it wouldn't be easy, but Pukie almost showed his head for the first time at the end of the third round. Great workout though!
Round 1-3:53
Round 2-4:18
Round 3-5:12
Round 4-5:29
Round 5-4:38
5 Round Total: 23:32
Overall Time: 35:32
Wednesday, December 26, 2007
CrossFit - 26Dec (am)
CrossFit Total
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift
I opted to skip my Black Box for this cycle and did today's CFT instead. I felt like it was a good opportunity to determine what kind of gains I've made since starting the Starting Strength program. I'd say has been a DRAMATIC success so far. I'm going to continue to use this format until I am no longer able to make linear gains on a workout-to-workout basis.
Back Squat
- 275 (Tie PR)
- 295 (PR)
- 315 (PR) EASY!
- 335 (60-lbs PR!) I was tapped out here, bar speed was very slow out of the hole.
Shoulder Press (Arch nemesis)
- 135
- 145
- 155 (F)
- 150 (Tie PR)
Deadlift
- 315
- 365
- 405 (F) I really should've just stayed with 385-lbs (my PR), but I thought I was feeling froggy...not so much.
Total Weight: 850-lbs (55-lbs PR!!!!!)
Great Day today, THANK YOU COACH RIPPETOE!!!
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift
I opted to skip my Black Box for this cycle and did today's CFT instead. I felt like it was a good opportunity to determine what kind of gains I've made since starting the Starting Strength program. I'd say has been a DRAMATIC success so far. I'm going to continue to use this format until I am no longer able to make linear gains on a workout-to-workout basis.
Back Squat
- 275 (Tie PR)
- 295 (PR)
- 315 (PR) EASY!
- 335 (60-lbs PR!) I was tapped out here, bar speed was very slow out of the hole.
Shoulder Press (Arch nemesis)
- 135
- 145
- 155 (F)
- 150 (Tie PR)
Deadlift
- 315
- 365
- 405 (F) I really should've just stayed with 385-lbs (my PR), but I thought I was feeling froggy...not so much.
Total Weight: 850-lbs (55-lbs PR!!!!!)
Great Day today, THANK YOU COACH RIPPETOE!!!
Rest Day - 25Dec
Merry Christmas...riiiight.
Coach Glassman gave all us CrossFitters the gift of "The Rest Day." Even though it was scheduled, I'm still going to call it a present. :-D
Coach Glassman gave all us CrossFitters the gift of "The Rest Day." Even though it was scheduled, I'm still going to call it a present. :-D
Monday, December 24, 2007
CrossFit - 24Dec (am)
Complete 3 rounds:
- Row 500 meters
- 30 Bodyweight Bench press (185-lbs)
As always, no rower, so subbed 50 Sumo Deadlift High Pulls, 45-lbs. Broke the bench press into sub-sets of 3's for the first 1.5 sets. The rest of the 2nd set was 5/3/4/3. 3rd set was 4/3/3/4/3/3/5/4/1.
I felt really really great about this workout, even though it took a really long time, but I didn't think I would be able to complete all the reps on the bench at 185, but once again I'm shocked at how well the Starting Strength program is working.
On the bench press, I really focused on making sure the bar was set in the meat of my hand and not farther up. It seemed to really help with the power transfer to the bar.
Total Time: ~53:00 (forgot my watch, used the wall clock)
- Row 500 meters
- 30 Bodyweight Bench press (185-lbs)
As always, no rower, so subbed 50 Sumo Deadlift High Pulls, 45-lbs. Broke the bench press into sub-sets of 3's for the first 1.5 sets. The rest of the 2nd set was 5/3/4/3. 3rd set was 4/3/3/4/3/3/5/4/1.
I felt really really great about this workout, even though it took a really long time, but I didn't think I would be able to complete all the reps on the bench at 185, but once again I'm shocked at how well the Starting Strength program is working.
On the bench press, I really focused on making sure the bar was set in the meat of my hand and not farther up. It seemed to really help with the power transfer to the bar.
Total Time: ~53:00 (forgot my watch, used the wall clock)
MEBB - 23Dec
Starting Strength "A" workout:
- Back Squat: 255 x 3 x 5 (Bar speed good)
- Bench Press: 185 x 3 x 5 (Bar speed slow)
- Deadlift: 315 x 1 x 5 (Bar speed OK...back slightly arched)
Felt pretty good today, especially the Squats. I'm adjusting to this program very well, I feel stronger and more confident under the weights.
- Back Squat: 255 x 3 x 5 (Bar speed good)
- Bench Press: 185 x 3 x 5 (Bar speed slow)
- Deadlift: 315 x 1 x 5 (Bar speed OK...back slightly arched)
Felt pretty good today, especially the Squats. I'm adjusting to this program very well, I feel stronger and more confident under the weights.
Sunday, December 23, 2007
CrossFit - 22Dec
Ugh, another Hero workout, I really hate seeing this. God speed Staff Sergeant Joshua Whitaker from Long Beach, CA and everyone else that has made the ultimate sacrifice defending our country's freedom.
"Joshie"
Complete three rounds for time of:
- 21 Dumbbell snatches, right arm, 40-lbs
- 21 L Pull-ups
- 21 Dumbbell snatches, left arm, 40-lbs
- 21 L Pull-ups
Total Time: 53:07
Thursday, December 20, 2007
CrossFit - 20Dec
Yesterday's WOD, "Badger" is in memory of Navy SEAL Chief Petty Officer Mark Carter, who was KIA in Iraq last week. Fair winds and following seas brother, HOOYAH!
3 Rounds for time:
- 30 Cleans, 95-lbs
- 30 Pull-ups
- Run 800-meters
I set a pacing goal of 6 Cleans/min and 6 Pull-ups/min to try to not completely drive my body into O2 debt too soon. I stayed on pace until the last round of Cleans...where I fell apart. Everything else was pretty good considering the difficulty of this workout. 800m runs were 3:13, 3:28, and 3:30.
Total Time: 38:20
Subscribe to:
Posts (Atom)
