RX THE WOD

Dancing with an 80lb Sandbag

Posted on July 20, 2013 by

It is like holding four 20lb medicine balls. Workouts with medballs are awkward enough but nothing quite matches the lack of cooperation from sandbags.
That’s what the SealFit doctor ordered today and fortunately I had a sandbag shell ready to go but never had to fill it with sand until today. This is a great way to make a lot less weight feel a lot more challenging than simple barbell movements.
The bag travels well too, so it will be a likely companion on my summer trip to Europe and Asia.

SealFit WOD
[Strength and Stamina OFF today]

Baseline
Run 800m
30x 4-count mountain climbers
30x sit ups
30x push up

Work Capacity
Complete 3 rounds for time of the following…
* 10x sandbag get ups 80#
* 20x sandbag power cleans 80#
* 30x sandbag front squats 80#
* 400m run
[32:30]

Durability
Run 5000m
50x WTD sit ups 45#
30 x WTD back extensions 45#
SEALFIT Yoga Mobility drills

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Meta programming for strength, stamina and endurance

Posted on July 19, 2013 by

Those big words simply mean that there may be a need to an overarching programming scheme, schedule and periodization to develop certain physical skills.
This is quite an old idea, even in CrossFit circles.
Strength
Whether it is Burgener’s, Wendler’s or Catalyst’s lifting program, you will develop oly and power weightlifting skills and strength through a period of 8-16 week sessions. Burgener has a 12-week cycle, Wendler’s is a 3+1 week block and Catalyst has many varieties based on the goal of the athlete.
Endurance
The same applies for CrossFit Endurance and it’s periodization and in-week cycles from long, short and time trial days.
Stamina
I think Stamina is the most interesting because that is almost the overarching program above all. In order to really improve in this physical skill and advance the efficiency of our energy delivery systems to our muscles – we have to do a lot of work.
Rich Froning accomplishes this by training 6-8 hours a day. SealFit programs 5 workout types in a 60-120 minute load per day. Many athletes do double or triple WODs. However you get serious stamina – you have to do many times more than the usual 10-15 minute WOD in the local box.
The Mental Game
These high workloads require us to keep our head in the game so we can complete the volume in a normal workday (except for full time athletes). For that a great mental preparation regime is necessary. SealFit’s Unbeatable Mind is one such program and most competitive lifting or endurance trainers have their version of mental preparation, visualization and routine. I remember in long distance races, half the battle was mental and visualization helped you through the “wall” of fatigue.

Baseline [RXTW]
2 rounds
– Row 250m,
– 20x ball slams
– 5x KB deadlifts
Work Capacity [SealFit]
“Lumberjack 20”. Complete the following for time:
– 20x deadlift (205#)
– Run 400m
– 20x KB swings (53#)
– Run 400m
– 20x overhead squats (75#)
– Run 400m
– 20x burpees
– Run 400m
– 20x chest to bar pull ups
– Run 400m
– 20x box jumps (24in)
– Run 400m
– 20x DB squat cleans (25#)
– Run 400m
[32:30]
Strength: [Burgener]
– 3-position Snatch 5-3-2-1-1-1
Stamina: [RXTW]
4 rounds, not timed:
10x overhead squats
5x muscle ups
5x pistols each leg
Durability:
SealFit Yoga

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Durability Day

Posted on July 18, 2013 by

A few months ago I didn’t know the difference between endurance and stamina.
While strength, mobility and metcon are standard in the CrossFit vocabulary there is less talk and explicit programming about some other critical physical skills.
If there is a key takeaway from SealFit’s approach, it is that you have to work as hard on going the distance (endurance) and keeping the load (stamina).
My former rest days are now focused on long slow distance (oxidative) work, like running, swimming and rowing. During the week there is now plenty of stamina work with very high volume weighted movements and moderate intensity (not for time).
These two skills are the difference between failing to make the 60-minute cutoff on a Murph or doing it twice in a day sub-40 with a weight vest… Or so I’ve heard.

Baseline
3 rounds
250m row
50m swim
Strength
OFF
Stamina
OFF
Endurance
5,000m Row
Work Capacity
OFF
Durability
SealFit Yoga and Active Stretch

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The Evolution of a Basement Gym

Posted on July 17, 2013 by

I found a 2-year old photo of my first CF basement gym. It is surprising how little additions were needed in all this time. In my golfing days 2 years would mean a couple of new clubs or some magic gizmo that improves the swing.

In CF the original equipment can still do the trick. I did add a rower and some weights but otherwise the box is as it was back then. Except I am not. In today’s deadlift I used up all the barbell plates for the max rep – so I guess more shopping may be needed after all.
In all fairness, over the years my Reebok shoe collection expanded too, as did the rolls of Rocktapes and various CF Box T-shirts.

SealFit WOD
[total time about 1h 35m]

Baseline
2 rounds:
20x Wall Ball throws,
20x Wall ball sit-ups,
20x wall ball squat cleans
Strength
Work up to a new 1 RM deadlift
Stamina
Chipper, not timed:
35x Deadlift @ 185#
100x 2-count jumping lunges,
800m double kettlebell carry (instead of buddy)
[25:27]
Work Capacity
Complete 50-40-30-20-10 reps of the following…
– KB swings – 50#
– Dips
– Ball slams – 20#
[12:58]
Durability
4x 400m sprint (1:1 work to rest)

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Tricking out the Corporate Gym

Posted on July 16, 2013 by

There are super hectic days in business, like my Tuesdays when calls start at 7 and do not stop until the evening. What is left for CF is the lunch break and it becomes an art to fit in a full WOD at the local box. We do have a well equipped corporate globo gym with rowers and plenty of weights but no pullup bars or proper weight racks.

Fortunately today’s SealFit programming turned out perfect for what our gym has to offer after some rearranging of equipment, weights and gymnastic mats. But once it was done, the 1-hour, 5-part workout was one of the best in recent days.

Baseline
3 rounds
– Run 200m,
– 5x strict press – 65#
– 5x push press – 65#
– 5x thruster – 65#
Strength
– Work up to a new 1 RM push press
Stamina
4 Rounds, not timed:
– 8x push press – 95#
– 12x Renegade row – 25#
– 50m suitcase walk 100#
Work Capacity
10+1, 9+2, 8+3… 1+10 of the following for time…
– Frog complex – 95#
– Burpee
[13:10]
Durability
– 100x 4-count flutter kicks
– 100x leg levers
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