CHALLENGE
Henry
For time:
100 Push Press @ 115lb
500 Unanchored Abmat Situps
**WOD can be broken down into as many mini-sets as you want**
Here is the new September challenge and schedule...and since I'm the giver of this challenge, I shall create the rules and the rewards.
Rules
Rule 1: Each week there will be at least 3 official "challenges" (so deemed by the person in charge that week), but no more than 4 official "challenges" in any given week.
Rule 2: Each challenge is worth X points to those who finish it in this fashion:
1st Place: 4 points
2nd Place: 3 points
3rd Place: 2 points
Finished WOD: 1 point
**Completing the CowBell Monthly Challenge: 15 points (CowBell monthly challenge for August was Ring Dips. So, for example, if you did the 500+ ring dips then you'd automatically have 15 points in your favor at the end of the month. September's challenge: 250 (125/each arm) x 70lb KB press/push presses/push jerks)**
Rule 3: Each challenge WOD must be 20 minutes or less in length.
Rule 4: At the end of the month, a tally will be given and the winner will receive a prize, from me. The 2nd place finisher will also receive a prize, though of slightly lesser value. Each prize will be shipped to the winners home address where they will be required to (1) take a picture of them and the prize and (2) post that picture to this here website. The prizes are currently in my possession and, IMO, are worthy of your finest efforts.
Rule 5: Everyone is invited to participate. This includes Naylor's EQ, Jake's MWF posse, etc. This week will have 3 "challenge" WODs and they'll be on Monday, Wednesday and Friday, to encourage participation and competition.
Now, if I haven't missed anything, here is the schedule for September and into October. We are switching from a weekly WOD prescribing format to an every 3 week format. Hopefully this works for everyone.
Schedule:
September 01 - 14: Tom
September 15 - October 05: Naylor
October 06 - October 26: Jake
October 27 - November 16: ? (Berb, let me know if this works for you)
At the end of this time (or earlier if necessitated), we'll re-evaluate the frequency of scheduling WODs and either shorten, keep the same or lengthen the schedule to monthly. Suggestions are appreciated.
Any questions and/or suggestions...please post them to the comments. This is my first go at this so some modifications that you see may be necessary.
Without further ado, let's get this thing rolling. Monday's WOD will be posted under a separate header.
Starting next week, I have a new challenge/competition that I will announce. I will announce it Sunday sometime, but the only way to win this challenge will be to participate. Hopefully this will help bring out Homer, Berb, Naylor, Jakob and I to a 90% completion rate or higher. We shall see. Heck, this competition will even allow the likes of Naylor's EQ or Jake's posse to participate.
Until then, this is Saturday's WOD:
Helen
3 Rounds for Time:
400m run
21 x 53lb KB
12 x Pull-ups
Previous times:
Jake: 9:57
Tom: 10:24
Josh: 11:30
Berb: 12:15
Sam: 12:18
Naylor: ?
Homer (if he's even still alive): ?
Thanks to some back issues with a couple members here and needing at least one more day away from a back WOD, this one comes to you from somewhere...I was actually going to do a WOD that I've dubbed the "Essence of Brutality" for Friday, but there are some back related exercises involved in it. There's a clip of Bionic doing it on youTube, and even he looked in agony towards the end. The unveiling of that WOD will be delayed, but only temporarily. We're not off the hook yet. Next week.
However, to give our backs a momentary reprieve, here is this one (sure to please Jakob) where you'll be laying on your back most of the time.
Chesticles
21-18-15-12-9-6-3
Bench Press @ 75% of 1RM
Ring Dips
- At the end of each round, before proceeding to the next, do 25 abmat/cookie monster sit-ups.
**Time Limit: 15 minutes**
Stop where you are at 15 minutes and post either your time, if you finish under 15:00, or how far you made it if you were cut off. Go all out. That's all I'm asking.
Rest Day / Skill Day
YESSSS! It's rest day! Why is the rest day important? Rest is important to muscle repair, as discussed in yesterday's post. More importantly (and in my very humble opinion) rest is important for the mind! When you become more acclimated to the Crossfit workout , you will throw yourself at it harder and harder each time.
The mental fortitude needed to give yourself up physically for three days straight is just as draining as the workout itself. The rest day is your day to get your mind fresh again. Think about that anxiety you get when you first read what the workout is. We often experience what I like to call "The Dread"." Nervousness, anxiety, making up excuses on why you don't need to workout that day.... "The Dread" can kick your ass. We need that rest day to get a break from "The Dread." I don't know about you, but I never experience "The Dread" while I am contemplating sitting on my couch and watching "So You Think You Can Dance" reruns on my TIVO.
You may be asking, "What about making up the workout I missed?" No worries. You can throw yourself at the WODs for four days straight. I have cycles like that myself sometimes. It happens.
I have been Crossfitting for awhile now and I am at a comfortable spot physically where lately if I miss a workout, sometimes I don't even bother to make it up. Trying to maintain the 3 on/1 off cycle can take over your life. Work with it. Everyone is different both mentally and physically. Play around with your workout cycles and learn what works best for you!
And lastly... We call the rest day skills day too. Skills day simply means work on something you suck at or something you want to get better at. Maybe it will be a little taxing, but ideally it should not leave you lying on the floor making One World sweat angels and crying for your mommy. Practice, practice, practice!!!!
For instance, lately I have been practicing my snatch with 65#. I have been working on getting under the bar faster, since I SUCK at the snatch movement. It's a light weight and I am able to work the technique efficiently. Of course, every now and then you might be feeling a little spunky and for the hell of it rattle off something like "Linda" on your off day, but those occasions are rare!
REST DAY~~~SKILLS DAY.....Gotta have it! I'm off to drink a beer and flip through that TIVO playlist.
- Freddie C., care of CrossFit One World
***************
Rest....OR....Make up a workout you missed....
Quote:
“Reject your sense of injury and the injury itself disappears.” - Marcus Aurelius
Naylor
10 rounds for time:
10 x 135lb Deadlift
20 x Push-up
Quote:
“I have often wondered how it is that every man loves himself more than all the rest of men, but yet sets less value on his own opinions of himself than on the opinions of others.” – Marcus Aurelius
"Arnold"
Pyramid to 15 of:
(1-2-3-4-5-6-7-8-9-10-11-12-13-14-15)
(1) Pull ups
(2) Overhead Press @ 85#
Notes:
*You can use multiple sets per rung on the ladder.
*Kipping pull ups and push press or jerk are allowed only on rungs 10 and higher (two digit rungs), otherwise it's dead hang pull ups and strict shoulder press.
Quote:
"For many men, the acquisition of wealth does not end their troubles, it only changes them."
- Seneca
Fact/Thought:
If Marco Polo had not been captured by the Genoese and imprisoned for a year, the tales of his historic twenty-two-year adventure in the Far and Middle East (at the end of the thirteenth century) might never have been collected and written down.
run 1/2 mile with 20lbs weighted
1 bench press @205lbs
40 2 pood kettlebell high pulls
3 bench press @195
40 2 pood kettlebell high pulls
5 bench press @185
40 2 pood kettlebell high pulls
3 bench press @195
40 2 pood kettlebell high pulls
1 bench press @205
run 1/2 mile with 20lbs weighted
Notes:
-high pulls are for total reps, just 40 total repetitions
-the weighted run can be done with a weighted vest, putting weights in a back pack, carrying weights in your hands or taking your 20lb child in your arms. just grab your 20lb buddy whatever it may be and head out.
-some videos on the high pulls:
http://uk.youtube.com/watch?v=3Vi_QCCkmgg (this is probably the best one although the guy is questionable)
http://uk.youtube.com/watch?v=a2YOOoxnz7E
http://uk.youtube.com/watch?v=tJwXouSL-oo
6 155lb thrusters
1 muscleup(or 3 pullups and 3 dips)
5 155lb thrusters
2 muscleups(or 6 pullups and 6 dips)
4 155lb thrusters
3 muscleups(or 9pullups and 9 dips)
3 155lb thrusters
4 muscleups(or 12pullups and 12 dips)
2 155lb thrusters
5 muscleups(or 15 pullups and 15 dips)
1 155lb thrusters
6 muscleups(or 18pullups and 18 dips)
for time.....
Power Jump Time.
100 double unders
50 70lb kb swings
80 double unders
40 70lb kb swings
60 double unders
30 70lb kb swings
40 double unders
20 70lb kb swings
20 double unders
10 70lb kb swings
do not eat anything before this wod or pukie may visit.
As many rounds as possible in 20 minutes of:
2 handstand pushups
8 knees to elbows
16 hang power snatch @65lbs
An Adrian Bozman treat:
150 pushups for time.
******Penalty: anytime the knees touch the ground either run 400 meters or perform 40 double unders.
tommy, very nice week. somehow my body feels fantastic. i don't know how but massive kudos to you and your wod preparation/configuraton. it's been a fun and challenging week. thanks for giving me a reason and a method to channel my venom. my family thanks you as well. it makes me a more calm person having all those chemicals balanced. listen to the 2nd song, it's dedicated to you.
Scroll to Tuesday's WOD for a reason why I'm posting all of the WODs today (basically, with Naylor's vacation and the Buchanan reunion this weekend, it'll give everyone a chance to either do the WODs if they can and/or get in a couple of WODs before heading out).
5x55
10-9-8-7-6-5-4-3-2-1 Rep rounds of (55 reps, total, each exercise)
(1) BW Bench Press
(2) 2 pood Goblet Squat (70lbs)
(3) Ring Knee-to-Elbow
(4) Ring L-sit pull-ups
(5) 50lb KB swing (# reps for each arm; 10 for the left and 10 for the right; 9 for the left, 9 for the right, and so on)
9-Squared
6-9-15-21-15-9-6
(1) 115lb Back Squat
(2) Pullups
(3) 115lb Cleans
(4) Ring Pushups
Balancing Act
Number of Rounds in 20 minutes:
10 OHS
20 ab-mat sit-ups
Choose your weight but choose wisely. The score for this workout is the number of rounds completed multiplied by load. For example, if I were to complete 10 rounds at 65 lbs my score would be 650. If I were to complete 5 rounds at 85 lbs my score would only be 425.
One other very important point for this workout, no racks allowed. You must be able to get the weight overhead by your own means, whether this is with a clean / press / jerk from behind combo or a snatch does not matter.
Because a number of the group will be in some remote wilderness village and/or on vacation this week, I'm going to post all of the WODs early. You, then, can sally up and do all the WODs (somehow) and/or do what you can before you head out of town.
Thrust This
2 Rounds, for time:
400m run
75 x 95lb Thruster
Yes, you're reading this correctly. There are now TWO rounds.
I'll update everything tomorrow when I have a few more minutes, but here is the WOD for tomorrow, courtesy of the guys over at NavySeals.com.
For time:
Atmospheric Pressure
At the following weights do:
5 Press
4 Push Press
3 Jerk
45 - 65 - 95 - 115 - 135 - 155 - 185 - 205 - 225
Notes:
When you can't press anymore, move on to the push press and jerk only. When you can't push press anymore, move on to the jerk only. Post your max loads for each movement.
10 rounds for time of:
10 sit up get ups (aka Pancakes) w/ 26lb KB
10 ring pull ups w/ 26lb KB
20 pushups
this guy is K-os...i love working out and running to his music.
We use the term 'Gymnastics' to talk about all exercises that involve manipulation of our own bodyweight...there isn't an external object that needs to be controlled or moved. Squats, Lunges, Back Extensions, and pullups all fall into this category.
So do pushups.
If we take the ordinary pushup and rotate the body so it is no longer parallel to the floor but instead perpendicular with the head above the feet, we have a dip position. If we take the pushup and rotate the body perpendicular again, but this time have the feet over the head, we have a handstand pushup position. Ideally we want capacity across all 180 degrees. The pushup is indeed a versatile tool!
Some tips for your dips:
When just starting out, approach these the same way you would pullups:
-Negatives to build strength when the volume is moderately low.
-Jumping Dips when the volume is high and the exercise is in the middle of a hideous met-con monster.
-Make sure you get proper depth to insure the development of the full range of the exercise...shoulders below the elbows and arms straight at the top.
-Keep the elbows pointing backwards and the shoulders pulled back. This places the shoulder in a much nicer position with far less internal rotation of the humerus.
When was the last time you took a dip?
-Boz
This is taken from san francisco crossfit, written by adrian bozman.
An additional thought of mine is that i've never thought of doing major reps with the dip and i've never put much value to them. but i can't do nearly as many dips as i can do regular pushups and it's made me realize that that i have an out of balance here. i think this is an opportunity to really strenghten something that i would have never thought of strengthening. I wonder if i could crank out 50 by the end of the month, right now i might be able to squeeze out 25. I also think that this will help with the pullup, muscle ups, and provide core strength needed for a solid ohs and front squat.
Just like developing a strong Overhead Squat is essential to improving your Snatch, the Front Squat is equally important to a heavy Clean and Jerk. If you want to improve your Clean and Jerk you must incorporate the Front Squat into your training.
bar muscle ups: http://www.youtube.com/watch?v=pfh-03K6lBI
"I must be willing to give up what I am in order to become what I will be." -Albert Einstein
http://www.redorbit.com/news/health/1512452/children_gaining_weight_in_a_period_where_they_once_did/
another brian mackenzie rant:
We live in a world that is defined by what is the newest fad or trend. The fitness industry has represented this in every way shape and form. Some think CrossFit is the newest thing and only a fad waiting to round out the bell curve. I say ERRONEOUS on all accounts!
We teach movement from a functional, practical standard. Nobody has ever come up with a standard for fitness like CrossFit has. It is a constantly changing evolving medium. It is exactly what life is… Constantly changing and evolving into what life demands.
I see coaches on the high school, college, and professional levels still teaching and coaching the same things that were used 30 years ago. Because they seemed to have worked? Does something work because your athletes are constantly injured, overtrained, and sick? The overuse of conditioning will wreak havoc on the non-genetically gifted. The genetically gifted, will have the ability to progress without really implementing skills. It will have its toll, and your athletic carrer will end with one injury. We now have athletes competing later and later in life, while not training as much. How? Intensity! CrossFit... 38 year old mothers of 4 who kick the crap out of the competition, and still take care of thir families.
In the late 70’s the “New” food pyramid was blindly pushed into society and everyone started to neglect meat, veggies, and FATS! Kids started eating Captain Crunch, Rice Krispies, and now Kashi with Non-fat milk (sugar with a little more sugar, and a dash of carbs to choke it down please). Our society is obese, out of shape, and wants a quick fix. Yet is really unwilling to change the number one thing that is causing the most problems in their lives. Their nutrition!
Studies now show, grains are responsible for silent inflammation in the gut, and all autoimmune diseases (lupus, M.S. to name a couple). High carb diets are responsible for cancer, heart disease, diabetes, etc., etc., and the nasty list goes on. Yet we are unwilling to eat the right food. Your hormones are out of whack, and menopause comes on like a tornado! You are responsible for what you eat, and you are responsible for your kids.
CrossFit “is” back to reality! Our exercises are organic in nature and require skill to learn because we have become couch potatoes, and work-a-holics. The diet we promote is how we were designed to eat. Our people are considered super freaks only because we CHOOSE to do things the way we were designed.
Every program should start with Nutrition. If it doesn’t it is destined for failure. PERIOD! If that diet is anything but the way we were designed to eat. Performance will be limited. Our people prove on every quantifiable occasion that they are superior to any other program.
Change is here, and it is never easy. Anything worth going through will require some form of pain.
Pain is my companion!
BMack
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
i haven't done this wod yet and i think its a good compliment to what we've done this week thus far.
this is one of my favorite hip hop groups, "Jurassic 5". let me know what you guys think.
You may wonder what Brear Rabbit has to do with the ring dips. What we are doing with the ring dip challenge is to make our weaknesses strengths and to make our strengths stronger. So that someday when we are at the CrossFit games there is no briar patch that we are afraid of. The games will be able to throw anything at us and we will eat it up like a plate of cookies.
Now some details as follows:
1)each month will be a different exercise, this month it is ring dips, next month it may be anything from pullups, muscleups, knees to elbows, handstand pushups, situps, double unders, you name it. We will set a figure and we try to achieve the goal.
2)at the end of each day post your total reps and Tommy the commissioner will add the totals manually.
3)if you are proficient at the monthly challenge exercise simply add weight and make it as difficult as possible. nobody here is concerned with time on the challenge reps, we are just adding strength and dominance to the particular exercise.
4)as we are not concerned with time focus on achieving a full range of motion by going as deep as we can with this particular exercise.
As Pavel says: "lets grease this groove"
Okay Kids, we have been watching and seeing some patterns in not only our own CrossFitters but in other CrossFit's around the globe...
Pacing!
Are you someone who goes out in a workout and paces everything? Do you drink water during the workout? Do you take breaks? This is a sign of not understanding intensity. I see far too many people that have the ability to talk to other CFr's during a workout that could be getting a far better result in time or rounds.
Do you understand Neroendocrine response? Do you know that with intensity you can actually start to regulate hormones. Athletes will see substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions!
Stop pacing your workout and give it everything you have…
If fat, lazy, sick, overtrained is your goal we are not your answer. If mediocrity is your goal, this training is not your answer.
If you want change, and want to be FIT, lean, and healthy we are your answer.
BMacK
5 rounds for time of:
20 turkish get ups 26lbs KB (10 each arm)
225lbs back squat x 10
400 meter run
100 situps
20 KB swings 70lbs
I think Sunday was Tom's anniversary, so Congrats!
Today's WOD
Cindy
As many rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
if you don't feel like throwing up after this WOD, that means you didn't push yourself!
here is The Hold Steady
Snatchsquatch
5 rounds
10 full snatch squat
40 double unders
The snatch squat is just a practice. Use whatever weight you feel comfortable doing. I'm just going to start with a bar and see if i can find a groove. Remember the full snatch squat starts from the ground then goes into a full squat with bar overhead. here is a video: http://uk.youtube.com/watch?v=qwK-dE9HytI
