Snatch - 120 x 1 x 4
Clean & Jerk - 170 x 1 x 4
Front Squat - 225 x 2 x 3
Snatches felt much better today than on Saturday.
Thursday, September 25, 2008
Sunday, September 21, 2008
Rest Day - 21SEP
OK, so I made sure to exercise my mind on today's rest day by listening to the debut of CrossFit Radio. During the podcast, they play some sound bites from another podcast called The Strength Coach Podcast, namely Episode 19.5.
Here is my lengthy post in that I left on the CrossFit.com comments page for today.
WOW, just finished listening to the CFR debut followed immediately by the mentioned Strength Coach Podcast (which can be found on iTunes - Episode 19.5). It's absolutely STUNNING how misinformed these gentlemen are. They are obviously knowledgeable in the arena of fitness, but they are woefully lacking in solid data regarding their arguments against CrossFit. Some examples:
Kipping as cheating. Well, I'm not even going to go into this. If people are REALLY still making this argument and don't understand that a kipping pull-up is a different exercise that has different objectives than a dead hang pull-up, then they have proven my point about not doing their research before speaking.
Rhabdo: This is one of the most common arguments that I see. People state that the CrossFit community is filled with false bravado regarding Rhabdomyolosis. Judging by the fact that there are several publicly available CFJ articles which state the dangers of Rhadbo and that our job as trainers is to properly indoctrinate our clients to this potentially fatal injury, I'm not sure where they are getting their data. A t-shirt?! Come on! So the ENTIRE CrossFit community laughs in the face of Rhabdo and is leading people to face certain death because one guy decided to make a shirt. Obviously, these guys have never spoken with a CrossFit trainer regarding Rhabdo.
Secondly, their assertion about how "some guys" they've witnessed at training camps were putting out more wattage than we do in our WODs don't get rhabdo because they're technically sound. I challenge Mr. Boyle to present ONE CASE where a veteran CrossFitter has come down with Rhabdo. It hasn't happened, therefore his assertion isn't sound because he's comparing the output/technique of a novice CrossFitter to that of a seasoned athlete (I'm postulating that he/she is seasoned because they're at a training camp and referencing power output). Which leads me to my next point.
They mention that there isn't an emphasis on progression; that CrossFit advocates running through exercises without a care for technique. They even go so far as to say that we don't emphasize the deadlift before focusing on the clean. There are numerous references that show that it is understood that having a solid deadlift is a prerequisite to undertaking a barbell clean.
Speaking of the Olympic lifts, Coach Boyle states that the "fundamental rule of Olympic weightlifting" is "don't do more than six reps." He additionally states that "any good Olympic lifting coach" will tell you that any more than that and you "cannot not have the level of technical mastery that you need in the Olympic lifts." The coaches that he's referencing are speaking about using the O-lifts to achieve peak numbers on the lifts. Is he saying that an athlete that can POWER clean 200+ lbs, doesn't have the technical ability or requisite strength and stability to safely clean and jerk 135-lbs?
They clearly don't have all the data regarding the lawsuit placed against the FORMER (they neglected to mention that part) affiliate. They speculate about what the workout was, even though that information has been put into the public domain. I would like to hear Coach's Boyle's assessment as to how an ALL-NAVY WRESTLER could become floored by a workout PROVEN to be completed by children under the age of 10 with no ill effects. Maybe, and this is just one crazy guy talking, there were other factors involved. There are many risk factors associated with Rhabdo: dehydration, other pre- or post-workouts, alcohol intake, etc... Without knowing the whole story, it's pretty difficult to look at this case and make the judgment that a CrossFit workout is to blame.
I think it's a shame that these men are so blind to what our community is about that they feel the need to throw around utterly stupid and false quotes. For example, at 27:30, "Saying things like, 'If falling off the rings and breaking your neck bothers you, then we don't want you around the ranks of CrossFitters.'" I'd LOVE to see where Greg Glassman said this!
Did anyone else find it interesting that one of the guys said it was hard to teach someone to squat? At my Level 1 certification, I witnessed 55 people learn how to squat properly in oh, 5 minutes. Did we all need work afterwards? Absolutely, but in the amount of time it takes to run through a warm-up, we were given the tools to improve our squats on our own - working towards the virtuosity of movement that every CrossFitter strives for.
Hell, Michael Boyle himself didn't even know if CrossFit was Incorporated! Come on! Don't you think that as a trainer looking to ATTACK a competitor's (make no mistake, there is definitely major business competition here! A free site vs. a site that required $10 a month) method's and principals, that he should AT LEAST gather some background information?
Lastly, and most comically, at 45:27 on the podcast, they actually said that CrossFitters are "like a bunch of ADD kids" that "don't want to gain mastery of anything" that AREN'T GETTING FIT. Neil, you'd BETTER challenge Michael Boyle to step up and bring some of his top athletes to compete against our firebreathers. I think that's the only way that these guys will at least garner a semblance of respect for the capability of the CrossFit system. Well, they still probably won't since Greg and Lauren don't charge for this stuff, so obviously it has to be false. :rolleyes
I would apologize for the length of this post, but I'm not really sorry about it in this instance. I hope everyone has a great rest day! :-)
Here is my lengthy post in that I left on the CrossFit.com comments page for today.
WOW, just finished listening to the CFR debut followed immediately by the mentioned Strength Coach Podcast (which can be found on iTunes - Episode 19.5). It's absolutely STUNNING how misinformed these gentlemen are. They are obviously knowledgeable in the arena of fitness, but they are woefully lacking in solid data regarding their arguments against CrossFit. Some examples:
Kipping as cheating. Well, I'm not even going to go into this. If people are REALLY still making this argument and don't understand that a kipping pull-up is a different exercise that has different objectives than a dead hang pull-up, then they have proven my point about not doing their research before speaking.
Rhabdo: This is one of the most common arguments that I see. People state that the CrossFit community is filled with false bravado regarding Rhabdomyolosis. Judging by the fact that there are several publicly available CFJ articles which state the dangers of Rhadbo and that our job as trainers is to properly indoctrinate our clients to this potentially fatal injury, I'm not sure where they are getting their data. A t-shirt?! Come on! So the ENTIRE CrossFit community laughs in the face of Rhabdo and is leading people to face certain death because one guy decided to make a shirt. Obviously, these guys have never spoken with a CrossFit trainer regarding Rhabdo.
Secondly, their assertion about how "some guys" they've witnessed at training camps were putting out more wattage than we do in our WODs don't get rhabdo because they're technically sound. I challenge Mr. Boyle to present ONE CASE where a veteran CrossFitter has come down with Rhabdo. It hasn't happened, therefore his assertion isn't sound because he's comparing the output/technique of a novice CrossFitter to that of a seasoned athlete (I'm postulating that he/she is seasoned because they're at a training camp and referencing power output). Which leads me to my next point.
They mention that there isn't an emphasis on progression; that CrossFit advocates running through exercises without a care for technique. They even go so far as to say that we don't emphasize the deadlift before focusing on the clean. There are numerous references that show that it is understood that having a solid deadlift is a prerequisite to undertaking a barbell clean.
Speaking of the Olympic lifts, Coach Boyle states that the "fundamental rule of Olympic weightlifting" is "don't do more than six reps." He additionally states that "any good Olympic lifting coach" will tell you that any more than that and you "cannot not have the level of technical mastery that you need in the Olympic lifts." The coaches that he's referencing are speaking about using the O-lifts to achieve peak numbers on the lifts. Is he saying that an athlete that can POWER clean 200+ lbs, doesn't have the technical ability or requisite strength and stability to safely clean and jerk 135-lbs?
They clearly don't have all the data regarding the lawsuit placed against the FORMER (they neglected to mention that part) affiliate. They speculate about what the workout was, even though that information has been put into the public domain. I would like to hear Coach's Boyle's assessment as to how an ALL-NAVY WRESTLER could become floored by a workout PROVEN to be completed by children under the age of 10 with no ill effects. Maybe, and this is just one crazy guy talking, there were other factors involved. There are many risk factors associated with Rhabdo: dehydration, other pre- or post-workouts, alcohol intake, etc... Without knowing the whole story, it's pretty difficult to look at this case and make the judgment that a CrossFit workout is to blame.
I think it's a shame that these men are so blind to what our community is about that they feel the need to throw around utterly stupid and false quotes. For example, at 27:30, "Saying things like, 'If falling off the rings and breaking your neck bothers you, then we don't want you around the ranks of CrossFitters.'" I'd LOVE to see where Greg Glassman said this!
Did anyone else find it interesting that one of the guys said it was hard to teach someone to squat? At my Level 1 certification, I witnessed 55 people learn how to squat properly in oh, 5 minutes. Did we all need work afterwards? Absolutely, but in the amount of time it takes to run through a warm-up, we were given the tools to improve our squats on our own - working towards the virtuosity of movement that every CrossFitter strives for.
Hell, Michael Boyle himself didn't even know if CrossFit was Incorporated! Come on! Don't you think that as a trainer looking to ATTACK a competitor's (make no mistake, there is definitely major business competition here! A free site vs. a site that required $10 a month) method's and principals, that he should AT LEAST gather some background information?
Lastly, and most comically, at 45:27 on the podcast, they actually said that CrossFitters are "like a bunch of ADD kids" that "don't want to gain mastery of anything" that AREN'T GETTING FIT. Neil, you'd BETTER challenge Michael Boyle to step up and bring some of his top athletes to compete against our firebreathers. I think that's the only way that these guys will at least garner a semblance of respect for the capability of the CrossFit system. Well, they still probably won't since Greg and Lauren don't charge for this stuff, so obviously it has to be false. :rolleyes
I would apologize for the length of this post, but I'm not really sorry about it in this instance. I hope everyone has a great rest day! :-)
CA WOD - 20SEP
Snatch - 120 x 1 x 3
Clean & jerk - 180 x 1 x 3
Front squat - 230 x 2 x 2
L-sit practice
Just really wasn't in it mentally today, couldn't seem to get solid in the overhead position on the snatch.
Clean & jerk - 180 x 1 x 3
Front squat - 230 x 2 x 2
L-sit practice
Just really wasn't in it mentally today, couldn't seem to get solid in the overhead position on the snatch.
CA WOD - 19SEP
Overhead Squat - Worked up to 150-lbs settling at the bottom for 3-4 seconds.
Muscle Snatch - 105-lbs
Snatch - 110 x 1 x 5
C&J - (140 x 2, 160 x 1) x 3
3 rounds for time of:
10 Box Jumps - Mid-thigh+
10 DB push press - 45-lbs (each)
Time: 3:21
Ab wheel - 3 x 15
Muscle Snatch - 105-lbs
Snatch - 110 x 1 x 5
C&J - (140 x 2, 160 x 1) x 3
3 rounds for time of:
10 Box Jumps - Mid-thigh+
10 DB push press - 45-lbs (each)
Time: 3:21
Ab wheel - 3 x 15
Thursday, September 18, 2008
CA WOD - 17SEP
OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future!
Snatch: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
Back Squat: 315 x 2 x 2 (Failed on last set, I don't like squatting last!
)
3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)
Snatch: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
Back Squat: 315 x 2 x 2 (Failed on last set, I don't like squatting last!
)3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)
CA WOD - 16SEP
Muscle Snatch: 95-lbs
Snatch: 95, 105, 110
C&J: 160
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Time: 4:50 (Only 1/2 ROM on the HLR, I should've watched the video. :-( ... Pullups were chest to bar)
Snatch: 95, 105, 110
C&J: 160
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Time: 4:50 (Only 1/2 ROM on the HLR, I should've watched the video. :-( ... Pullups were chest to bar)
Engaged!!!
Well, it's official, I've finally managed to find someone crazy enough to want to marry me. :-)
Danielle and I spent an incredible week in Switzerland visiting everything from Geneva to Interlaken, and down to the Matterhorn! The whole thing really seemed surreal. We went a little photo crazy and ended up with over 1,000 pictures in 8 days. Here is a web album that Danielle put together.
http://picasaweb.google.com/daniellebenford
We don't have a date for the wedding, but we know it won't be until sometime in 2010 after I've moved back to the States. I'm so lucky to have someone so amazing that is willing to put up with all the BS that the military puts families through, I can't wait to be back and with her.
CA WOD - 15Sep
WOW! I've really been slacking in my posting! Other than a week of vacation that I took to get engaged to the most amazing woman in the world, I've been hitting the WODs, just not posting them. Instead of going back and posting them here, I'm just going to start anew.
Snatch: 115
C&J: 175
Front Squat: 215
Jerk Dip Squat: 225
Snatch: 115
C&J: 175
Front Squat: 215
Jerk Dip Squat: 225
Wednesday, August 13, 2008
Catalyst Athletics - 13Aug (pm)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
WOD:
Front Squat: 190x3x4
Snatch Pull: 115x4, 125x3, 130x2
Push Press: 140x5x5
Skipped the extra core work today due to excessive soreness - this is a stepback week after all. :-)
Tuesday, August 12, 2008
Catalyst Athletics - 12Aug (pm)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
WOD:
- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs
- KB Swing Heavy x 15 x 3 75-lbs
- Box Jumps - 30 Total 30"
- Ab work of choice GHD x 15 x 3
Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.
The 30" box was the biggest they had, I need to get my hands on a 36" box.
Monday, August 11, 2008
Catalyst Athletics - 11Aug (pm)
Warm-up:
- Jogging 4:00
- Dynamic ROM Drills
WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups
Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).
Time: 8:52
- Jogging 4:00
- Dynamic ROM Drills
WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups
Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).
Time: 8:52
Catalyst Athletics - 11Aug (am)
Warm-up:
- Dynamic ROM Drills
- Rowing 3:00
WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5
BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.
Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.
- Dynamic ROM Drills
- Rowing 3:00
WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5
BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.
Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.
Saturday, August 9, 2008
CrossFit - 9Aug (am)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
WOD:
"Karen"
Time: 6:27
- Rowing 3:00
- Dynamic ROM Drills
WOD:
"Karen"
For time:
150 Wallball shots, 20 pound ball
Time: 6:27
Soccer - 8Aug (pm)
Had soccer practice with the base team today. We played indoors, about 1-hour working on pass and move drills followed by about an hour of scrimmaging.
CrossFit - 8Aug (am)
Warm-Up:
- Rowing 3:00
- Dynamic ROM Drills
- 10 Burpees
WOD:
- 21 Dumbbell squat snatch, left arm, 45-lbs
- 21 Dumbbell squat snatch, right arm, 45-lbs
- 42 Pull-ups
- 15 Dumbbell squat snatch, left arm, 45-lbs
- 15 Dumbbell squat snatch, right arm, 45-lbs
- 30 Pull-ups
- 9 Dumbbell squat snatch, left arm, 45-lbs
- 9 pound Dumbbell squat snatch, right arm, 45-lbs
- 18 Pull-ups
Did the Power version of the snatches instead of the Full Squat version. I broke up each exercise in the first 2 rounds into 2 sub-sets (i.e. 11/10 and 22/20), the last round was done straight through. Legs are still really sore.
Time: 16:25
- Rowing 3:00
- Dynamic ROM Drills
- 10 Burpees
WOD:
- 21 Dumbbell squat snatch, left arm, 45-lbs
- 21 Dumbbell squat snatch, right arm, 45-lbs
- 42 Pull-ups
- 15 Dumbbell squat snatch, left arm, 45-lbs
- 15 Dumbbell squat snatch, right arm, 45-lbs
- 30 Pull-ups
- 9 Dumbbell squat snatch, left arm, 45-lbs
- 9 pound Dumbbell squat snatch, right arm, 45-lbs
- 18 Pull-ups
Did the Power version of the snatches instead of the Full Squat version. I broke up each exercise in the first 2 rounds into 2 sub-sets (i.e. 11/10 and 22/20), the last round was done straight through. Legs are still really sore.
Time: 16:25
Thursday, August 7, 2008
CrossFit - 7Aug (pm)
WOD:
Back Squat
5-5-5-5-5
Legs are extremely sore and fatigue from last week's workouts. Felt good on the first 2 sets, but after that my legs just didn't have any drive regardless of how much rest I took between sets.
275
285
295
305 x 4 (Fx1)
300 x 3 (Fx1)
Back Squat
5-5-5-5-5
Legs are extremely sore and fatigue from last week's workouts. Felt good on the first 2 sets, but after that my legs just didn't have any drive regardless of how much rest I took between sets.
275
285
295
305 x 4 (Fx1)
300 x 3 (Fx1)
Tuesday, August 5, 2008
CrossFit - 5Aug (pm)
"Griff"
For time:
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards
Around 108*, 100% humidity, and post-sandstorm-ish dust in the air. Gross conditions!
3:26
3:08
3:36
2:58
Total Time: 13:02
For time:
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards
Around 108*, 100% humidity, and post-sandstorm-ish dust in the air. Gross conditions!
3:26
3:08
3:36
2:58
Total Time: 13:02
CrossFit - 4Aug (pm)
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
I went too hard on the rowing, but it was on purpose to see where my rowing capacity is. Had I gone a bit slower on the rower, I think my overall time would've been significantly faster since I was forced to break up the Thrusters into 3 sub-sets. Very very hard workout, but very very fun!
Row: 3:27
Total: 7:24
Round 2
Row: 2:44
Total: 6:12
Round 3
Row: 1:42
Total: 4:50
Total Time: 22:30 - 4:00 (Rest) = 18:30
Friday, August 1, 2008
CrossFit - 1Aug (pm)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
WOD:
Run 10K
More lovely treadmill running. I just couldn't get into a groove.
Time: 54:00
- Rowing 3:00
- Dynamic ROM Drills
WOD:
Run 10K
More lovely treadmill running. I just couldn't get into a groove.
Time: 54:00
CrossFit - 31Jul (pm)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
- 8 Burpees
WOD:
"Helen"
3 Rounds for time
- Run 400-meters
- 21 Kettlebell Swings, 55-lbs
- 12 Pull-ups
As always, on the dumb treadmill - I think it really impacts my overall time. I was doing the 400s at a 5:22 min/mile pace and still significantly slower than my best time - despite the fact that I did all the swings and pull-ups straight through.
Time: 9:57
- Rowing 3:00
- Dynamic ROM Drills
- 8 Burpees
WOD:
"Helen"
3 Rounds for time
- Run 400-meters
- 21 Kettlebell Swings, 55-lbs
- 12 Pull-ups
As always, on the dumb treadmill - I think it really impacts my overall time. I was doing the 400s at a 5:22 min/mile pace and still significantly slower than my best time - despite the fact that I did all the swings and pull-ups straight through.
Time: 9:57
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