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. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouetts, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Monday, January 30, 2012
Mason
Tuesday
WOD
1 Rep Max Power Snatch
Followed By:
Facing Danger
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Everyone will only be allowed to do the challenge after classes as was stated. Everyone doing the challenge will need to stop at 7am, 10:30, 4:30, 5:30 or 6:30. Any reps done past the finish of the class will not count.
ALSO-participants can only contribute toward the challenge up to 2 x per day and can only do the challenge after the workout, not during classes.
Please be considerate of the noise levels while the next class is starting.
Also...Drum Roll Please!!...You can now do a double up on your 1x a day item. (Chocolate, Wine, Cream etc.) If you skip a day! So let's say I decide not to have any chocolate on Monday I can have both servings on Tuesday. Only usable 1 x per week.
Thursday, January 26, 2012
The 4th Bushy Baby is going to crush it!
Friday
WOD
10 Minutes Work On Snatch Balance
Followed By:
'The Abyss'
With a continuously running clock: Max Reps in 5:00 Over Head Squat 95lbs Max Reps In 4:00 Sumo Deadlift High Pull 2 Pood Max Reps In 3:00 Toes To Bar Max Reps In 2:00 Sit Ups Score total Reps
'Planning' Your WOD, And Smart Scaling By Mark Lee
Each day a new workout comes up (we know it as the WOD) and we are faced with any host of weights and movements in nearly infinite combinations. This often causes us to have to do some planning on issues like "what weight should I use?" or "How should I scale?" or "whats a good sub for...?"
In reality there is no right answer for each athlete. Sometimes going a little heavy and taking longer is appropriate. Sometimes there is a sense of achievement and accomplishment that outweighs the 'sensible' like doing all of Murph or Filthy 50. In another case scaling the movements or weight will allow you to get a better workout-something you and your coaches at C3 can be happy about!
Part of the answer involves the 'design' of the workout. What is the intention of the workout? Is it a 21-15-9 workout with two movements that complement each other? The effect and intent of that workout should be that you are going hard, more of a sprint (assuming your form is safe) and that you will likely finish in less than 4 minutes. If it is a WOD like Murph things may be less clear cut. Its 2 miles of running with 600 reps. "Of course it should take a couple of hours!" you may say. "Unless your some kind of freak who can do a 4 minute mile and a hundred straight pull ups!"
Interestingly enough taking a look at 'the freaks' times can benefit us in some cases. When a CrossFit workout is put together, it is not written up for the average person with average fitness. Rather, as CrossFit states about the WOD "...itmustbe understood that CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes."
Yes unless you fall into the category of "the worlds best athletes" CrossFit expects you to scale! In many cases there is no reason for you to care about whether you have that little Rx next to your name or not unless you are going out for the CrossFit games!
Back to using 'the Freaks' times-Some of the guess work is eliminated by the fact that you can actually use the times of the worlds best athletes to determine how you can scale the workout! (Thanks elite firebreathers!) You can implement this easy method by asking yourself several questions:
How long does it take an elite athlete to do this Workout?
What would I have to do to get the same stimulus and a time that would be in the ballpark of said athlete?
Lets use Fran as an example. Lets say that the last time you did Fran it took you 8 minutes and you were breaking up sets and when the workout was done you walked away from it, tired and cursing it but more frustrated that the weight and pull ups were slow or heavy. Let's say instead that you tried our method of "How long does it take an elite athlete?" The answer? Anywhere between 2:00- 3:30. Next Question: What would I have to do to get the same stimulus and a time that falls in the ballpark? Lets put that ballpark time at 2:00-4:30. Without getting overly analytical about it the first thing will be the thruster. You'll want to go at least twice as fast and may need to use 1/2 the weight! You will want to go unbroken on pull ups, that may mean doing something like using a medium band. You may be looking at this and saying-"That would be to easy!" It would be too easy- if you did it in 8:00 again. Try doing it in less than 3:00 and see if it isn't even worse than the 8:00 Fran "Rx'd"
How about this WOD: Seven rounds for time of: 7 Front squat 165/115 7 Chest-to-bar pull-ups
First ask yourself-how long would this take me if I did it Rx'd? You may conclude that the weight is too heavy to clean 7x or more or that right away you know that you'll need bands for chest to bar pull ups.
That's a good start-here's another important piece of information. It takes Games level Elite Athletes 3-4 minutes. WOW!
Watch the following video and see how that influences two other guys who are both very good CrossFitter's when they decide to do the WOD.
Please post your thoughts to the comments.
Wednesday, January 25, 2012
Thursday
WOD
'Crime School'
5 Rounds
Row 250 Run 200 30 Double Unders Each Round Will Be 5:00 Rest Whatever Time Remains If You Finish Before 5:00
20 Minute Skill Session Week 4 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1.
At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.
It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.
For example if you selected Handstand Pushup Negatives and pistols it may look like this:
HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2
Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.
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