RX THE WOD

Double Double

Posted on October 12, 2012 by

I’m getting ready for another great trip to some friends at CrossFit London, and CF Asphodel and meeting new faces at CrossFit Fire City in Singapore. These long trips always teach me a lesson on working out when very tired and jet-lagged. While training exhausted may not improve our PR’s or even overall fitness, it does wonders to mental focus and fortitude. When you can barely stay awake in meetings, the prospect of 100 burpee weighted box jumps can be scary…
Speaking of sleep, somehow work-weeks in my business plus school schedules rarely accommodate the ideal 7-8 hours of sleep to recover. Not even close. So the rest is up to Progenex, right?

SEALFIT DAILY
Warrior Yoga, Hip Mobility, Mental Focus
ENDURANCE
– Tabata Row [900m]
– Tabata Running (15 degrees)
STRENGTH
– Shoulder Press 10 x 45,55,65,75,85,95,105lbs
METCON
10 Minutes AMRAP
– 5 pull-ups
– 10 push-ups
– 15 squats
– 3 push presses 95 lbs
[8 rounds – 264 reps]
THEN
1-3-5-7-9 of
– clean and jerk 105 lbs
– weighted pull-up 25 lbs
– burpee box jump
[8:53]

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CrossFit Life Lesson 26 – Give it 110%

Posted on October 11, 2012 by

I never understand why anyone would invest time, energy and money into an endeavor like CrossFit and do it half-heartedly. Either you are in or you are not. While we live in a world where commitments are relative “I’m sort of working on it”, I think we all deserve better than that.

In life there are simply no special rewards for 43% effort or finishing in the 314th place… We know it from our jobs, our customers and our peers that even giving a 100%, sometimes only gets us 80% reward. Because someone else gave 110%.

I remember a client telling me, “You don’t need to work 10 hours a day because I ask you to. Do it because your successor is putting in 14…” Harsh? Yes. True? You bet.

Go the extra mile in every endeavor you commit to or do not do it at all. Because in this world of 7 billion people many will do just that and leave us in the dust. You and I may not care but unfortunately it does not change our standings… Neither in CrossFit, nor in Life.

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Oktoberfest WOD

Posted on October 10, 2012 by

Since I don’t drink beer, I needed to find something that would knock me out after 5 servings. There may be better alternatives, but I settled for a WOD to accomplish this goal today. Since I broke my barbell yesterday (some bars can’t handle CrossFit especially the ones with big bolts at the ends), I used up other implements in my office and home gyms…

SEALFIT DAILY
– Warrior Yoga, Mental Drills, Hip Mobility
STRENGTH
3 rounds of
– 10 deadlifts 275 lbs
– 10 Burgener Warmups 45 lbs
ENDURANCE
– 100 Double Unders
– 2000m Row
– Tabata cycling
METCON “Oktoberfest”
5 rounds
– 5 Handstand push-ups
– 10 pull-ups
– 20 kettlebell swings 40lbs
– 30 sit-ups
– 40 double unders
– 50 jumping jacks
[23:50]

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Doubling Up

Posted on October 9, 2012 by

Whether it is for us mere mortals or for Bailey and Froning, a great way to pull off the new triple WOD scheme is to start early morning with endurance and push the strength and MetCon later in the day. Mid-day recovery is important to keep the heavy volume on the lifts and the high intensity on the metcons and endurance.
SEALFIT DAILY
– Warrior Yoga, Mental Drills, Hip Mobility
ENDURANCE
– Tabata Double Unders [160 reps]
– 4x500m row [1:45 avg]
STRENGTH
– 30 rounds of Burgener Snatch [45/65/75]
METCON
“The Chief”
5 times of AMRAP in 3 minutes
– 3 cleans 135lbs
– 6 push-ups
– 9 squats
[25 rounds-450 reps]

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Next Year’s Race is On

Posted on October 8, 2012 by

After experimenting with various loads it is time to put it to work. It is October and time to start training seriously for next year’s competitions. Now that CrossFit moved beyond the initial resistance against periodization, I put all my learnings into training for the fall/winter season. Rest days will likely increase from the 3 days on 1 day off to a weekly 3/1+2/1 format to keep intensity high. We will see…

October/November/December: Strength-Biased CrossFit
– heavy strength (80-90 reps) – Catalyst (Oly) 2 months then Wendler (Power) 1 month
– light/medium metcons (<20 minutes high intensity)
– light/medium endurance (<15 minutes high intensity)

January/February: Stamina-Biased CrossFit
– medium strength (20-40 reps) – alternate Oly/Power
– heavy metcons (20-40 minutes high intensity)
– light endurance (<10 minutes high intensity)

March: Beast Mode / CrossFit Open
– heavy strength (80-90 reps)
– heavy metcons (20-40 minutes high intensity)
– heavy endurance (20-30 minutes high intensity)
Extra Recovery Day before CrossFit Open days

April: Deload + Obstacle Race Period Starts
– light strength (20-30 reps)
– light metcons (<20 minutes high intensity)
– long endurance (<60 minutes medium intensity)

May/August: MetCon / Endurance Bias
– light strength (20-30 reps)
– medium metcons (<30 minutes high intensity)
– medium endurance (<20 minutes high intensity)

September: Deload for Fall/Winter
– light strength (20-30 reps)
– light metcons (<20 minutes high intensity)
– long endurance (<60 minutes medium intensity)

Today’s WOD
– SealFit Daily: Warrior Yoga, Meditation, Mental Drills
Endurance
– 1000m row then
– 4x30sec row sprint with 30sec rest [640m]
Strength
– Bear Complex 5×7 rounds [115 lbs]
MetCon
– Tabata sit-ups [126 reps]
– Tabata bench press 95 lbs [76 reps]