March 2012
1 post
I would normally write...
A log about the wods I did but working on getting a new computer set up. Let’s just say I’ve been at it since friday….. Driver issues…. If you know computers you know what I’m talking about.
February 2012
56 posts
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WOD - Feb 27th, 2012
Well… My calf was pretty sore this morning from the 121 burpees. Right shoulder also felt pretty tight. I need to take care of that shit: Ice, myofascial release, and stretch. Besides that, I’ve been writing up new programming for after The Open. I gotta add some strength to this body of mine. I feel like I should be higher than where I am at. A lot of guys at the gym are saying...
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Forgot to give props to......
A guy named Rocco in our gym. He recently has a screw replaced in his knee after it came loose. He is gonna miss the open but did 12.1 with only one working leg.
He did it once with 86 reps. Then did it again with everybody in the gym and got 96 reps.
So much respect!
Even though he isn’t gonna goto regional or compete for most of the open. He still has a positive attitude and...
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Cascade Crossfit #1 in NW Region!!!!
Well… I gotta give some props to all the members at my gym who freaking did work today. Everybody PR’ed from anywhere of 5-16 reps. We did some work. I’m happy to see where we will be going in the next 5 weeks.
PROOF: *as of 5:51pm pacific time* 115 - Silke von Saalfeld 114 - Melanie Deitch 112 - Heidi Watterson 147 - Nikoli Martindale 136 - Kyle Jacobson 121 - Peter Hong...
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WOD - Feb 26th 2012 - Open WOD 12.1 v2
So I redid the 12.1 wod in hopes to do better… Well… I did not only do better but I feel like I pretty much crushed it. Everybody in the gym was PRing by at least 10 reps or so. We changed up our format to have a board placed above head versus some kind of pipe or object you have to touch. The benefit of this is that all you do is jump and put your hands up till you touch it. Benefit...
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Coaching Log - Feb 26th, 2012
Feb 26th 2012 - Burpee Challenge Day: 57
Last week we drilled on full extension of the ankles, knees and hips. We used the Hang Clean High pull to focus on getting the bar up and fast with the body and not the arms. Today we are going to do the same but for the snatch. Again we are going to focus on full extension and the shrug to get the bar moving. Will go over where you should be pulling...
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Personally go as fast as you can. Goal would be not to drop below 10… So if you have somebody keeping count for you have them count what you are doing per round. So if you are dropping be low 10 you can pick up the pace a little if that makes sense. I had one guy counting reps per round and one keeping track. I think for me next time I need somebody to tell me where I am at in total and how...
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WOD - Feb 24th 2012
Tried to keep it low key today as I didn’t want to make myself too sore for the 2nd attempt at 12.1 - I Will get 115 or above I’m gonna destroy it come Sunday!
Today’s workout was pretty spastic. Strength: Bench Press 7-5-4-3 WOD #1: 21-15-9 of: Handstand Push ups Hollow Rocks Pull ups V ups WOD #2: Half Flight Simulator + 5 GHDs between each set of double unders...
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Other 12.1 CF Open thoughts and some tips
I thought I’d write some more thoughts on my first attempt at this as I didn’t write much on my log yesterday. Pre thoughts: I knew it was going to be hard but something you just had to grind out. I knew I was going to get at least 100 as I’ve done 100 in 6:45 in a not 100% state. I was going to pace myself after the first minute. I figured if I could bomb out a good amount the...
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WOD - Feb 23rd 2012 - Open 12.1 WOD
Feeling pretty good about this one. I beat my minimum score but missed my target by 3 reps.
WOD - Open 12.1:
Complete as many reps as possible in 7 minutes of: Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Strength: 5x2 Hang...
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Coolest mom in the world award goes too.... →
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Crossfit Open 12.1 Workout.... Update
One of the other trainers at my gym just did 131 in 7 minutes. I think he can get to 140.
I’ll be happy to make it above 100.
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Crossfit Open 12.1 Workout....
7 Min AMRAP of Burpees with a 6inch target above head. Both hands much touch target above head and hips and chest must touch the ground completely.
http://games.crossfit.com/workouts/the-open
This should be an interesting one. I did 100 burpees for time with a hamburger and beer filled stomach in 6:45. I also did not jump to a six inch target but I’m guessing I should be able to do about...
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Part of me thinks that....
The crossfit games website will crash because all crossfitters will be tuning in at 5 pm pacific time for the first WOD. Just a thought. Hope their servers can handle it! Haha
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Woke up at 3am PST..
Not sure wtf happen here… But I woke up at 3am after going to bed at 11. Already made breakfast. Popped in new contacts (which I forget sometimes how awesome they feel). I should probably get changed. Hoping for a short day, glad that I’m taking today as an rest day.
That is all, carry on. :)
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Tip 5 Reasons not to do the CF Open.... →
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Blood Blister, whats the fastest way to heal?
Got a blood blister from today’s WOD. Recommendations for fast healing? Pop it? or just ride it out. I’d like to get this thing cleared up before Thursday as I’ll try to attempt the first CF open WOD that night.
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WOD - Feb 20th 2012 - Hero WOD: The Seven
Well, this is my last day before The CF Open starts. Gonna take 2 days off to recover: One I’m gonna be sore after tonight’s sleep. Two, I have a nasty blood blister.
Anyway today’s WOD was a tough one. But I managed… haha
WOD: The Seven - A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30,...
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WOD - Feb 19th 2012
Got to the gym early to get things set up for the Sunday class. I had to do the V-day WOD that Cynthia Underground posted… on Valentines day.
V Day WOD: 4 Rounds 4 min AMRAP w/ 1 min break in between Each round has a buy-in of: 1 sled drag (approx. 30 feet) 50kg / 40 kg AMRAP: 10 KB Snatch 20 kg / 16 kg 10 OH lunges with the SAME Kettlebell 10 Burpee pull ups
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WatchI am still waiting on the Vday WOD video to load up… So in the mean time… And after coaching I thought I’d tape my self doing muscle ups. It’s weird seeing yourself doing the movement. I think I can be a bit cleaner on them…. And I think the left ring was higher by 1/2 inch…. Did 10 unbroken…
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Coaching Log - Feb 19th, 2012
Feb 19th 2011 - Day 50 of the Burpee challenge!
Today’s strength is a focus on using full extension of the ankle, knee, hips (triple extension) and holding that mid line stabilization. Part one is about using the full triple extension to get the bar moving. Part two is using that you learned to get the bar to they shoulders and moving it over head with the 3 different styles of shoulder...
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WOD - Feb 17th, 2012
Did the WOD at the gym. Keeping this short because firefox crashed on me and I got nothing saved here. Not gonna type it all out.
Strength: Hang Power Snatch 3-3-3-3-3 — Load: 95-95-115-115-125 - Shoulder has been acting up a bit. Been stretching and ball rolling. Need more rolling and stretching of the upper trap. 125# Was pretty ugly. Need to work more on my shrugs. WOD: 7...
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WOD - Feb 16th, 2012
Was planning on doing the Vday WOD from Cynthiaunderground but ended up not happening. Was way to busy in the gym due to a birthday WOD, for some reason birthday WODs seems to bring people in. Thought I could get away with doing it after but we had a lady show up early to her private fundamental class. So I was asked to coach the last class. So… No go… I am going to do this WOD! I...
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Updates to my Tips section...
I added a few links in there. I run a 2nd blog very simular to this but is just a CF Log and tips nothing else. So I brought some of the tips over from my wordpress to here. If you guys have any suggestions I’ll see what I can do. It gives me something to do on my rest days.
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Overhead squat Tips!
Well… I said I’d make a little tip section on Over Head Squats (will be known as OHS from now on because that’s just too much to type). Well I’m no expert or master at Olympic lifts or lifting in general. Could be considered advanced? I don’t know… But These are just some general things I have learned over time that have helped me or others. Granted I’ve...
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Overhead Squat tips coming up soon...
Yep, that’s right I’m in the process of writing it but damn I’m getting distracted… It’s hard to write down everything I want but keeping it to the point vs going on a tangent… Hopefully I’ll get it done by tonight!
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WOD - Feb 14th, 2012 - 2011 CF Open 11.5
Revisited the Crossfit Open 11.5 WOD. Looking to PR and I did. By a good amount and missed my goal by 1 round.
WOD: Crossfit Open 11.5
5 Power cleans (145lbs / 65kg)/(100lbs / 45kg) 10 Toes to bar 15 Wall balls (20lbs to 10’ target)/(14lbs to 9’ target)
Previous Score: 213 Reps = 7 Rounds + 3 Power Cleans (587th PL in NW Region)
New Score: 270 Reps = 9 Rounds (+57 Reps...
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Outlaw WOD - 111227 - Feb 13th, 2012
WOD 111227: I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding). Strength 1) Back Squat:...
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WOD - Feb 12th, 2012
After the classes left today I decided to do Annie as my whole upper back and shoulders are still beat from yesterday’s comp…. Now that I think about it… Even my lower back is a little tight…. Might have been the sand bag run, 75 lbs and 400m might have done it.
Annie:
50-40-30-20-10 reps of:
Double unders
Abmat situps
Well I did this one back in November with a...
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Coaching Log - Feb 12th, 2012
Feb 12th 2012 - First class that I officially coached. Wasn’t to busy today as only 4 people showed up for strength work and everybody else showed up for the Open Gym. Open gym is pretty popular as it’s giving people time to work on form,skill and their “goats” (I really hate that term) AKA weaknesses… Warm up (2 rounds): 10 Pass Throughs - Focus on opening shoulders...
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Box League NW Compeition!
WODs weren’t as bad as I thought. But was fun none the less. Over all pretty pooped from the last WOD still. WOD #1 6min AMRAP 30 double unders (you can bring your own rope) 20 KB swings (24k/16k) American style 10 Burpees over Paralette Everyone (all 4 team members) workout at the same time meaning each person goes at their own pace and has their own equipment. Score is total reps of all...
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Diablo Murph?????
Diablo Murph
1 mile run , 100 pullups, 200 pushups, 300 air squats, 1 mile run X 2 rounds for time
Well… One of our coaches decided to do this with a 20lbs vest…. 1:14:51 - One hour and fourteen minutes and fifty-one seconds… I know most people can’t even do Murph in an hour. Need to do the Murph WOD sometime…
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WOD - Feb 10th, 2012
Did some overhead squats as that’s what the gym had programmed. I got a competition tomorrow so I took it easy today.
WOD: Overhead Squat 6-5-4-3-3-2-2
Load: 95lbs x 6 115 lbs x 5 133 lbs x 4 153 lbs x 3 163 lbs x 3 173 lbs x 2 (PR) 193 lbs x 2 (PR) 203 lbs x 1 (Fail)
Excuse my language here…. but FUCKIN’ STOKED! YEAH BABY! I never thought I’d be this close to do...
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Passed my L1 Trainer Course.... And did 100...
Passed my L1 Trainer Course!… I check my email when I got home and got the email saying I passed. Pretty stoked on that as I was a little nervous as I did doubt my self a little.
But to celebrate I did 100 burpees for time… Now this was after having 3 beers (one Guinness and two Smithwicks) and a hamburger an hour and a half before celebrating my one of my HR managers last day as she...
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Oops... Forgot about a Competition this weekend...
Apparently I said I’d help out with the competition… It’s the Gravity Janes Box League NW team competition. http://boxleaguenw.com/
There will be two men and two women per WOD. Teams can pick and choose how we feel and depending on people’s strengths and weaknesses. There are 8 members to a team.
WOD #1 6min AMRAP 30 double unders (you can bring your own rope) 20 KB...
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WOD - Feb 7th, 2012
Took today as an “off” day. Work on finding a new 1 RM on my power clean and Squat clean. I haven’t done this since May of 2011, so I thought it was time to revisit this again. Previous record: 185 lbs (84kg) for power clean and squat clean (did it in a clean and jerk so I assume my jerk was the weakest point) Did that at a body weight of 165ish lbs.
Power Clean: 133lbs (60kg)...
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WOD - Feb 6th 2012 - Benchmark: Cindy
Feels like it’s been awhile since I posted up a WOD. Well now that I’m done with working over time, it’s back to the regularly schedule program.
WOD: Cindy - 20 Minute AMRAP of 5 - Pull ups 10 - Push ups 15 - Air Squats
Previous Score: 15 2/3 (+15 reps) Rounds RX - Nov 15 2010 19 Rounds RX - Apr 11 2011
New Score: 23 2/3 (+15 reps) Rounds RX (PR) Was...
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Songs for Crossfit or working out?!!!!!!
Need help gathering song for my Crossfit gym (as the play list in the gym is getting old). What songs get you pumped up! Any and all genre! Lets see what you guys got!!!!
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Felt like the test went well. In all test I’ve taken through college, I’ve always gone through and answer what I know first and come back to the questions I have to think about for more than a “minute”. Never failed a test in college with that strategy. But we’ll see if it still holds true come 5-7 days! haha
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