Archive for May, 2009

7 rounds for time of:

10 Sumo Deadlift High Pull (40kg)

10 Ring Dips

Modify weight as required for a weight you can do ten straight reps of SDLHP. Substitute 30 dips if you have no rings. Or do 10 regular dips to keep your power output up.

REST DAY

practice a skill like one legged squats (pistols).

or

“MARY”

AMRAP (As Many Rounds As Possible) in 20 minutes of:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

TODAY’S WOD

For time:

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use a medicine ball you can handle (you should aim to use the 10kg one eventually) and aim to get it up to 3metres, in the gym this is where the wall and ceiling meet.

Use jumping pull ups if you haven’t got the numbers, but don’t do negatives let yourself move up and down on the bar fairly quickly, negatives will be too taxing for your muscles.  

Front Squat

3-3-3-3-3

Try and go as heavy as possible maintianing technique.

“GRIFF”

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Avoid cold feet

Stay tuned, coming soon CrossFit Feel Good athlete profiles. See some of the progress you’re making.

REST DAY

Practice a skill like hanstands or snatch technique nothing to strenuous.

Or

“EVA”

5 Rounds for time of:

Run 800 metres

32kg DB swing, 30 reps

30 pullups

Push Jerk CrossFit CLE

Push Jerk

1-1-1-1-1-1-1

If you’ve never done max weight singles try and do 5 rep max sets. Use split jerk if you are confident with it.

7 Rounds for time of:

10 Power Cleans

10 Front Squats

10 Bench Jumps (60cm)

Use the benches in the gym.

Accuracy

Finally, accuracy: the condition or quality of being true, correct, or exact; freedom from error or defect; precision or exactness; correctness. Dictionary.com This definition might not mean a whole lot to us as athletes until we consider it in relation to sport and fitness. Think of many ball sports where the object of the game is to put the ball in a certain area, sometimes very small. Then we could consider the course of the ball towards this target or area in relation to the course or trajectory that would actually get the ball there. Thus, the accuracy of the movement in propelling the ball can be measured, wider than that we may refer to moving any object. Dynamax explains this as “the ability to control movement in a given direction or at a given intensity.”

So being able to control objects or our own bodies in specific movement is a measure of accuracy. “Karen” (150 Wall Ball shots for time) is an example of a WOD (Workout of the Day) requiring accuracy. To continually maintain throwing the ball to the required target height of 3m at speed to maintain the intensity requires accuracy. To sloppily throw the ball around at different heights and perhaps at different areas would not require accuracy. Without this accuracy we may be required to do more work to compensate, in this case chasing the ball and adjusting our bodies to receive the ball and throw again. It can also apply to our lifting.

Accuracy in moving weights while not the conventional or immediate example thought of is another example of how accuracy is required in CrossFit. Imagine the most efficient deadlift with the most perfect body position allowing the shortest and straightest travel of the bar from the ground. Now imagine your deadlift in comaprison to this ideal. The more closely our movement pattern fits this ideal and the more closely the trajectory of our bar moves as compared to this ideal the better our lift is. The more accurately we have mimicked this efficiency and therefore the more efficient we have become.

So accuracy is a matter of technique and the more we practice the more accurate me become. Think how many shots the basketball player will practice each week and how many repetitions a professional basketball player will execute throughout their career. Accuracy is about repetition and practice regardless of whether you are moving an external object or your own body. We as CrossFitters need accuracy to execute moves and move objects more efficiently and to learn new moves. The more accurately we copy a new movement pattern when taught the quicker we will learn the proper way to do it. So remember good enough’s not good enough but perfect is perfect.

TODAY’S WOD

5,5,5,5,5

Thrusters

So warm up, and work up to dong a set of 5 thrusters with a heavy but manageable weight, rest as required to regain your strength aound 2-5 minutes then add some weight and do another set of 5. Increase the weight until you can’t complete 5 reps or struggle to. Try to reach this weight within 5 sets.

Balance

Balance is the ability to maintain the centre of gravity within the base of support. Basically balance is the ability to not fall over by maintaining your centre of gravity in a position where it is supported by your base of support, the greater your ability to control the position of these two elements, in relation to one another, the greater your balance.

How do we get better balance? We practice balancing. Pretty straight forward, there are many ways of practicing balancing other than standing on one leg. Practicing exercises which require the movement of your support base, generally your feet, and maintenance of your centre of gravity will help develop balance. Things like walking lunges where your feet (support base) are moving and require control of your centre of gravity to stay upright. We’ve all seen, or done, the swaying walking lunge when we’re trying to move the distance as fast as possible. Adding a speed requirement to the movement creates another element to the exercise which further taxes our neural pathways trying to catch up and adjust to the constantly varying input created by the movement, further developing our balance. Handstands and handstand push ups (HSPUs) are another great way to increase your balance.

This time it is the hands which provide the support base and we are required to adjust our centre of gravity to balance over these. This creates a whole new set of inputs and required adjustments from our body to remain balanced. Most of us have the fortune of constantly practicing our balance on our feet from day to day simply by standing and walking. Turning upside down creates a whole new world to balance in, a new world for our limbs and body to adjust too and a new reference point for our balance. It is quite difficult initially balancing against a wall in a handstand position let alone doing a HSPU. Practicing simply handstanding against the wall will not only make us stronger but also develop our balance.

From here we can add movement in and try HSPUs. This movement once again requires us to maintain our now moving centre of gravity over the support of our hands, developing more balance. We then progress to paralettes, develop more strength and more balance. For the truly advanced amongst us we can then move to HSPUs on low rings, then we can work on all of the above again freestanding, and then we’re talking about supreme balance and strength but we all need to start somewhere. Luckily most of us never stray very far from conveniently placed handstand apparatus, walls. So remember practice your handstands. You’re normally surrounded by walls so you’ve got no excuse.

REST TODAY

But if not

“Jackie”

For Time:

1000m Row

50 x Thrusters (20kg)

30 x Pull ups