Farmers, Lifters, Jumping and Burpees

Today taught us about quitting. If you quit, you pay a penalty and you still have to get back in the game. That’s the moral of today’s workout…

Warm-up
– Farmer’s carry 400m 75lbs each hand
– 400m run

WOD
3 rounds:
– 100 push presses (75/115lbs)
whenever you stop to rest you must do 25/50 double unders

TIME: 15:36 (@ 75 lbs, 7 rests x 25 double unders)
The good news is that I really got to practice the double unders…

Cash-out
Someone in the class had a 45th birthday — so 45 burpees !!!  Why can’t people lie about their age any more ?…

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Row Jump Row Swing Row

Today’s WOD was much tougher than I would have thought. The 5 rounds of 4 sets of rows really puts a kink in the flow of this workout…

WOD
5 rounds for time:
– 200m row
– 20 box jumps 25″
– 200m row
– 20 pistols
– 200m row
– 20 kettlebell swings 55#
– 200m row

TIME: 44:33   (scaled pistols, 55/35 KB)

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Routine for the Constantly Varied Crowd

In a sport where every day is a new challenge it is almost heresy to discuss routine activities. I found however that my wish-list movements need regular practice beyond the occasional mention in a WOD. These include double unders, snatches, muscle ups and some other tough ones for me.

I established a daily and weekly checklist and reminders to make sure I practice these whether they are on the WOD or not. Some every day some only once a week. Here is my current list:

Daily Practice Routine
– Burgener Warmup 2 x 10 with PVC and 10 with 45lb
– Double Unders max in 3 mins
– 5 handstand pushups
– 50 overhead wall squats

Weekly Practice Routine (spread out in the week)
– 5 muscle ups in a row
– kipping pullups 40 regular 10 to chest
– 10 clean + jerk 95#
– L-sit 30 sec
– 20 KB swings 55#
– 20 KB snatches 35#
– 20 Pistols
– 10 Toes to bar
– 10 Sumo deadlift high pulls 65#

I use a cool tool called Consistency to track this (available for PC, Mac and iOS)

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Compression Clothing

In the early months of CrossFit I could count on one thing for sure – sore muscles. Every day. Over time muscle stiffness will slightly diminish with improved general fitness and better stretching, recovery and nutrition.

Being better dressed helps too… Through trial and error I discovered compression clothing. Initially I needed protection for my legs from the rope burns and my arms from the fatigue of lifting days. The more I learned about compression I realized what an amazing imrpovement they bring to sports performance and recovery. I can do more reps, have less soreness and recover much faster when I wear them. Period.

As a frequent traveler I’m trying them on my next trip to China (wearing the compression pants and shirts under my normal clothes.

There are many firms our there with the big ones from Australia for some unknown reason. The ones I tried are Skins, Nike and 2XU. There are many other choices of course.

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CrossFit Life Lesson 3 – Be Ready for Anything

There is a great model in CrossFit to explain what fitness is: The Hopper. Imagine throwing all possible workouts, life challenges and tests into a hopper or a lottery machine. Pick a world class athlete in one sport (runner, biker, lifter, bodybuilder) to complete with a CrossFitter trained in many training modes (lifts, runs, gymnastics, rowing, etc). They would compete in several rounds by pulling one workout at a time out of the hopper until all of the tests are done. Experience shows that the person that is cross-trained would win most of the events even though the specialist would certainly beat him/her in their selected sport (like running). The world class athlete may win only a few out of 100s of workouts. Who is the better athlete? When you are to be ready for anything the CrossFitter, a generalist will win over the specialist. Hands down.

I believe work provides us similar lessons. In a lifetime it is said that we all go through 7-8 major life changes or careers. Many more opportunities within a single career or business. The person that has the most versatility, flexibility, skills and experiences will be able to take advantage of more opportunities and overcome more challenges than specialists or experts who weren’t trained for these trials. General managers or general contractors alike are able to step in when they are needed to help out in any field from marketing through manufacturing for the manager and plumbing to carpentry for the contractor. They may not be the craftsmen of every trade but their businesses and buildings both will weather any storm. It is also true for people thriving in the toughest economic or personal challenges. The accountant may have more challenges finding a job in a downsizing then a general manager. The general contractor has more flexibility than an upholstery specialist. The more tools, skills they have the more likely they are coming out ahead.
When we need to be prepared for anything, be the most cross-trained person in your field…

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