05.19.12

Saturday – 4 rounds for time
15 dead lifts (135/95)
20 pushups
25 supine ring rows
Sandbag run 200m

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05.17.12

June 2nd Garage Games update… if you had expressed any interest at all I included you on an email I sent with details about signing up and the event two weeks from Saturday.  If you did not receive this email I apologize and I might very well have your email address wrong so please let me know tomorrow or send me a message.  I acted as a “harbinger” there and booked a room for Saturday night… my Friday accomodations are still up in the air depending on how many people decide they want to go and how I end up coordinating the sharing hotel rooms or a house rental, etc. in Erie.

Friday – Skill – Power Snatch

2 reps every minute on the minute for 12 minutes.  *You will reset between reps and these should not be touch and go reps.  Start at 65% of 1RM and increase depending on RPE.

Conditioning -

3 rounds for time:

run 100m

12 box jumps

12 pullups

12 HSPU

immediately followed by pass/fail 30 wall balls unbroken

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05.17.12

Strength – Front Squats 5/5/5/5

Conditioning – 8 min AMRAP
3 wall walks
12 reverse lunges
12 KBS (24/16)

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05.15.12

Don’t get me wrong, I appreciate a sub 3 hour marathon just as much as 2.5x body weight deadlift.  Here are the 3 biggest problems I have with  99% of the training programs I see people using to check that marathon box on their bucket list:

1)  No programs ever mention form.  Running well is a skill as much as swimming is.  People take swimming lessons all the time but I never hear a novice runner say, “I should get some running lessons before I go put 40 miles/week of horrible miles on my body for the next 6 months in the hope of not doing permanent damage.”  Most coaches just irresponsibly start assigning mileage and tempo prescriptions never stopping to analyze form, muscular imbalances, or bringing up other glaring weaknesses first.

2)  You haven’t earned the right to run that far most likely.  If you haven’t run lots of 5K races, some 10K races and at the very least a few half marathons then what the hell makes you think it is acceptable for you to run a marathon?  If your training plan didn’t first make sure you were strong enough to run in a well-balanced fashion and then progress towards testing you through constant time trials at a race pace while increasing your volume at that intensity then you aren’t ready.  This takes time…. sorry, but going from being out-of-shape on the couch to it being OK for you to run over 26 miles takes a long time.  I guess you shouldn’t have let yourself get so out of shape if that is really what you have your heart set on, eh?

3)  Honestly, most people are doing it for aesthetics.  There is a huge misguided belief that long, slow distance running is an efficient fat loss method.  The bottom line here is that the end just doesn’t justify the means.  There are vastly superior ways to accomplish the outcome of losing fat and being healthier in dramatically faster and healthier ways that won’t be waging war on a person’s lean body mass, joint health and immune systems.

All that being said if you are a seasoned endurance athlete with an efficient running stride and solid strength base that addresses your weaknesses, midline stability and nutritional needs then there is no reason you can’t enjoy a progressively long jaunt to test yourself as you see fit.

Wednesday:

Skill -  Hang Squat Snatch 3/3/3/3/3 @ 75%… rest 90 seconds between attempts

Conditioning – 12 minute AMRAP

run 200m

12 push ups  (focus on a rigid midline touch your chest to the ground and full arm extension… 1/2 reps are a joke.  Worm up if you have to but use a full range of motion!!)

12 knees-to-elbows

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05.14.12

Skill – power clean
* to be performed every 30 seconds for 10 minutes @ 80%

Conditioning – in an alternating rep scheme of 21-15-9…
Burpees and KBS (24/16)

Rest 5 minutes

45 pull ups for time
*@ zero and every 2 minutes after perform 20 wall balls (20/14)

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05.13.12

Skill -

1) Low Bar Back Squats (week 7 programming)

Conditioning - 8 min AMRAP

OH Squats (115/75) and HSPU alternating with an escalating rep pattern  (2, 2, 4, 4, 6, 6, 8, 8… etc) continuously for 8 minutes

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05.11.12

Partner AMRAP –
15 toes to bar
Oh lunges for distance while partner
Runs 200m

Rest 5 minutes

In 4 person teams complete:

50 deadlifts
Run 400m
100 burpees
Run 400m
Row 200 calories
Run 400m

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05.10.12

Can you make double-unders look this cool? That’s right, Ashley Henning can. For the record 3 months into training she can squat and deadlift over 200lbs and is signing up for her first local Crossfit competition just to get a little better acquainted with the sport. I hope more of you will take her lead to keep improving! Great job Ashley and I look forward to coaching you through the 2013 regionals!

Skill – Overhead Squat 3/3/3/3/3

Conditioning – 7 min AMRAP:
4 hspu
8 pistols
12 pull-ups

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05.09.12

First order of business is that I finally updated the nutrition page to include 2 more of my favorite paleo websites that were not listed there previously.  If you have never visited www.nomnompaleo.com or www.paleomg.com you are missing out!  Fantastically great websites with recipes galore!

Skill – 20 minutes to establish 1 rm squat clean

Conditioning – row 2000m for time

*rest 5 minutes

3 rounds for time – perform with a partner counting your d/u for you

50 u/b double unders (every break results in 3 burpees at the end of WOD)

20 v-ups

20 push-ups

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05.08.12

This picture represents the hierarchy of importance in terms of factors effecting your training for your overall well-being.  Hopefully, this emphasizes for you how nutrition is the foundation for good health no matter how you cut it or what your favorite sport is.  Also, as you all know, I am an avid sports lover and think most any form of activity is great particularly at the highest levels when there are extreme examples of grace, power, skill and determination.  However, sport is a specialty and that is not how one should stay fit for longevity and wellness sake.  If you can simply follow the original description of how to achieve world-class fitness in 100 words by CrossFit HQ… “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat…” you will have a fantastic base to build upon for whatever it is you take on throughout the day.

Here are 3 quotes about food that I talked with people about today.  Which one is your favorite?

1) “You wouldn’t put ’87′ in a Ferrarri so why the hell would you eat that?”

2)  this one I’m putting a twist on..”No food tastes better than being really fit feels.”

3)  “True healthcare reform starts in your kitchen, not in Washington.”

Wednesday Conditioning WOD – a chipper to be completed for time:

30 burpees/ 30 double-unders/ 20 burpees/ 20 double-unders/ 10 burpees/ 10 double-unders

run 400m

3 rounds of:  15 box jumps/ 15 kbs (fully vertical)/ 15 wall-balls

run 400m

3 rope climbs

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