Tuesday September 30, 2008

Hips are tight from yesterday.

I warmed up with:

3x {Muscle Snatch x1 -> 2 OHS}

• 95, 115, 115

Worked up to a heavy single snatch balance.

• 115, 125, 135, 145, 155, 155, failed twice at 165

Snatch PR attempt

• 2x 125#
• 2x 135#
• 2x 145#
• Failed on attempt at 155 twice

I planned on deadlifting and throwing in some met-con too but ran out of time and had to get going.

Monday September, 2008

Worked out with Angel and Kevin today. We did 4x5 backsquat. I used 225#.

Then we did 5 rounds of a parking lot sprint, rope climb up to the bar sitting from the floor into 5 knees to elbows. It worked out to be around 38-45 sec of work. We took 90 seconds between rounds. My legs felt heavy after the squatting.

Friday September 26, 2008

I went for a run past Crissy Field down to Fort Point and back. It's 2.5 mi round trip.

17:07

6:51/mi average.

After I got back to my car I felt like I could have run a lot more and was finally getting warmed up. I need to scout a longer route for next time.

Thursday September 26, 2008

Adrian had us do a team workout. We had 4 stations:

• Row 250m
• Clean and Jerk 135#
• Box Jump
• Rest

The rowing station was the pace setter, and the goal was to get as many c&j as a team in 15 minutes as we could.

We ended up w/ 76. The 250m row took about 50sec to a minute each time, and I typically got in a bout 6-7 cleans each round, and made it through the cycle 3 times.

Wednesday September 24, 2008

Today I worked out w/ Angel around lunch time. I warmed up w/ some ring dips, pullups, and burpee -> knees to elbows, and muscle snatches.

Snatched 3x1 at about 90%. I ended up using 135#.

Clean and jerk 3 singles again at 90%. I was using 155 because for some reason the lift just wasnt coming together in my head. No focus.

Then we back squatted 2x2. 245#.

I had never tried to work through a few reps at close to max for various lifts before. It really charges up the nervous system.

Monday September 22, 2008

We warmed up w/ a crossfit version of the kids game 'simon says'. If simon didn't say, there was a 20 burpee penalty. We went around and each rattled off some type of warmup activity. Sort of fun.

Angel wanted us to PR in something tonight; preferably the squat, shoulder press, or deadlift (or all 3 if you had it in you). I hadn't worked on a strict press in a while so I went for that one. Warmed up w/ a few at 135, then to my previous of 155, then up to 165 (PR) and made it just fine. I shot for 170 a few times but couldn't get it.

New press PR: 165#

Saturday September 20, 2008

Warmup w/ 5 rounds of 7 burpees and 7 situps.

Kelly was teaching a seminar under the tarps, so we made our way out to the beach by lunge walking out to the trail holding our weight (53#) to finish warming up our hips.

Angel had us do 6 rounds of:

• 7 Kettlebell swings
• Sprint (approx 50 yards)
• 7 Box Jumps
• Sprint back to start

We rested for 30 seconds after the last person finished their round. The 6th round was a surprise round. Because my last one was so much better than the others, it shows me I was holding back and incorrectly pacing myself. We finished off with 3 minutes of plank holding.

Round / Time
1 / 0:55
2 / 0:58
3 / 1:02
4 / 0:59
5 / 0:58
6 / 0:44

Thursday September 18, 2008

Kevin lead the 6 and 7pm classes tonight.

We completed 4 rounds of:

• Sprint to the gate and back
• 7 dumbell thrusters
• 3 rope climbs

Round / Time
1 / 1:27
2 / 1:19
3 / 1:11
4 / 1:04



We had a couple minutes of rest between the rounds. As the rounds progressed my times steadily improved, probably because I was finishing the sprints a bit quicker each time. I wonder where the cumulaive work load would've started a decrease in performance. My shoulders and grip were smoked on this one for sure. After we cleaned up we practiced handstands/hspu. He timed us for a cumulative 1 minute of handstand holding. I got the entire minute unbroken.

Wednesday September 17, 2008

First workout back from Tahoe vacation. Kelly coached the 6pm class tonight. We warmed up playing around on the pullup bar with windshield wipers, l-sits, rope pull-ups, etc.

Some people were pretty beat up from Mon/Tues, so the main piece was a team workout of four stations where we would rotate through when the last person was done with their station.

The progression for me was double-unders -> knees to elbows -> handstand pushups -> sumo deadlift-highpull (75#).

21-15-9

Thursday Sepember 11, 2008

Adrian - 6pm

After warmup, Adrian led us through some kipping review, breaking it down into various elements.

The workout was short and sweet.

21-18-15-12-9-6-3 reps of

• Burpee
• Pullup

7:47

Wednesday September 10, 2008

Adrian @ 6pm class.

We alternated tabata squats and double unders (8 of each), then immediately went into 4 minutes of hang clean to push press, switching arms as often as necessary. I used a 40# dumbell. I knew I could get quite a few reps w/ the dumbell and double unders, so I played it safe on the squats and saved my legs.

Tuesday September 9, 2008

Kelly's 6pm class warmed up with some two-handed anyhows using kettlebells, dumbells, and anything else that was an awkward shape or weight. Then we messed around with some tug of war.

The main workout was one of the 5 fitness tests from crossfit days past. These tests were outlined in the CrossFit journal in April of 2003, and some of the named girls workouts came out of this testing. We did test number 5 tonight which was:

800m run
21 thrusters (75#)
21 L-pullups

After the workout I ran down to Fort Point and back which works out to 2.5mi. I know what playlist I used on my iPod and totalled the song lengths from the beginning until where I stopped and figured I did it in 18:32. That works out to a 7:24/mi pace if my math is right.



Scoring slower than six minutes gets you zero points. I got zero points. The tests are described below.

Looking at the ten general physical adaptations to exercise (cardiorespiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance) we saw that advanced calisthenic and weightlifting movements present an excellent opportunity to advance neurological skills like agility, accuracy, coordination, and balance. We realized early that any test that pushed the envelope for gymnastics movements was going to eliminate a large segment of the exercising public and indeed some of our dedicated athletes.
In the end we decided that improving these neurological skills and thereby encouraging a greater level of fitness in our participants was more important than offering a test that was universally inclusive. We are, ultimately, a program of elite fitness, and any test of elite fitness will contain elements that cannot be performed by everyone. We also felt that many of our best athletes while among the fittest people on earth needed additional motivation for improvements in absolute strength, relative strength, and gymnastic foundations.
While we make no apologies for offering a fitness test that best serves the already very fit, we have developed several strategies whereby others can participate and, more importantly, benefit from practicing for and working towards completion of the test. For every phase of our test we have suggested adaptations for women, juniors, seniors, or anyone else who may not yet be able to complete all of this competition.
Similarly vexing was the difficulty of testing for various capacities simultaneously rather than separately. The origins of this concern arise, you may have guessed, from our oft-repeated contention that the blending and mixing of demands most clearly replicates the demands of nature.
One aspect of athlete testing that remains tricky is balancing elements favorable to larger and smaller athletes. We referee debates between our bigger and smaller athletes almost daily. The big guys want to deadlift, bench press, and throw. The smaller guys want to run, jump, and do pull-ups.
Our design requirements included but were not limited to the following: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, we wanted to design a competition that would be “hard as hell.”
The competition that we’ve designed is comprised of five tests. One test is performed for each of five days in the order given.
We’ve listed within each test description a possible workout that would test for and consequently improve the performance of that test. We asked ourselves while designing each test, what kind of fitness might develop from turning the tests into workouts that were repeated to the exclusion of other work and with the sole purpose of improving the tests? The answer in the case of this final product is “elite fitness.”

Monday September 8, 2008

Angel - 6pm

Warmup
5 rounds
30 Double unders
Hydrant Run

Workout
21-15-9 of:

• 95# OHS
• Burpees

6:14

I attribute my time to Angel's music choice of Metallica's Master of Puppets.

Thursday September 4, 2008

Kevin's class:

On the minute for 20 minutes

• 10 double unders
• 1 pushup
• 1 air squat

Each minute the pushups and squats increase by 1 while the DU remain constant.

Wednesday September 3, 2008

Five rounds of:

• 10 Dumbell snatch - Right
• 10 Overhead Lunge - Right
• 10 Dumbell snatch - Left
• 10 Overhead Lunge - Left

9:34

I think I came out of the gate a little too quick on this one and had to stop to take a breather a couple times. Workouts like this are easier for me to 'sprint' through a couple of rounds, recover, and go again, versus a slower pace sustained throughout.

Tuesday September 02, 2008

Six pm class we did tabata rounds of five different movements, resting one minute between each. Take the lowest rep count out of the 8 rounds as the score for each movement.

8 rounds, 20 sec work/10 sec rest each of:

• Knees to elbows
• Row (counted calories)
• Pushups (w/ chest touch)
• Seated press - unweighted barbell
• Burpees

KTE - 7
Row - 6
PU - 7
Press - 10
Burpee - 5

Total - 35

Monday September 1, 2008

This labor day, I and some friends went for a bike ride from my house, across the city, through the Marin Headlands loop, back into San Francisco and back home. I knew this was going to be a challenging ride, at least the part north of the Golden Gate, and boy was I correct. For someone who doesn't go on rides too often, I feel like I did about average. I was with some fairly advanced people (a couple of whom compete in endurance events). My recovery when I returned home was fast. On the wat back, my right leg started to cramp near AT&T park and I had to stop and give it some stretching. Overall I had a GREAT time. Riding in scenic places is a blast.

Distance: Approx 30 miles