RX THE WOD

CrossFit Life Lesson 25 – Work Your Bucket List

Posted on October 7, 2012 by

It is said that most people float through life without any specific goal or sense of purpose. Others have too unrealistic goals and hopes. I have both a list of goals and a bucket list. With plenty of unreasonable things on them…

I consider these 2 lists very different. Goals tend to be things we work towards in our jobs or personal lives. Like relationships, contribution, financial success and learning.
The bucket list consists of things we won’t want to miss while we are chasing our goals… Our goals give us a sense of accomplishment while doing things on the bucket list actually makes us happy.

One item on my bucket list is to see the 5 tallest towers in the world. This year I will check this one off and I’m very excited as it will happen on the week of my birthday. I will dedicate a special WOD to celebrate it and I plan to challenge some locals (I will be in Kuala Lumpur at the time) to do it with me… Then off to the other 60 entries on that list… Like qualifying for the Masters at the Games…

Posted in Life Lessons | Comments Off

Going Nutts

Posted on October 6, 2012 by

Some WODs we will remember for a long time. I’m sure Nutts will be like that. A unique workout that builds up the load as it goes instead of decreasing it. I don’t think I’ve ever had so much fun at a finish line…
SealFit Daily
Warrior Yoga, Hip Mobility, Mental Focus Drills
Hero WOD “Nutts”
10 Handstand push-ups
15 reps, 250 pound Deadlift
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
[19:24]

Posted in WOD | Comments Off

Never Underestimate a WOD

Posted on October 5, 2012 by

I thought today was going to be an easy day. I know, I know, we’re always playing all-out, right? But I thought that anyway. I was wrong. Bear crawls and dumbbell lunges are sneaky. I will not underestimate programming at CFDV any more. Rob, I learned my lesson…
Morning SealFit Routine
Warrior Yoga, Focus drills, Hip Mobility
Strength
7 minutes AMRAP
– weighted strict pull-ups
[44 @ 25/15lbs]
MetCon
7 rounds:
– 20m dumbbell lunges 25lbs
– 20m bear crawls
[11:02]

Posted in WOD | Comments Off

Running Backwards with Griff

Posted on October 4, 2012 by

By the time I got home from work and had the kids off the soccer field or karate it was already pitch dark. This actually reminded me how different CrossFit makes rationalizations… In the old days convincing myself to do a workout in the evening was a drag. Nowadays I know exactly how long the WOD will take and that is mostly less then 30 minutes or even less. Everyone has 30 minutes and we can do almost anything for 30 minutes… At least at this point in the CF journey…
So I went out to run on the damp, dark streets in a light drizzle truly enjoying the idea of running backwards…
Hero WOD “Griff”
– Run 800m
– Run 400m backwards
– Run 800m
– Run 400m backwards
[10:45]
Strength
Snatch 6-6-6-6-6-6
[125 lbs]

Posted in WOD | Comments Off

How to Recover

Posted on October 3, 2012 by

In endurance sports recovery was often designed to prevent not only overtraining but overuse injuries as well. In CrossFit, overuse is rare, unless someone goes for a 100 muscle ups… Keeping intensity high does need proper recovery though. In endurance you have training days (moderate exertion) and time trial days (all out). In CrossFit it is always all out.

Finding the right recovery scheme is both critical to performance and also very personal. I tried 2/1 + 3/1 schemes or 5+2 days and sometimes just worked out every day until I got really tired. And performance suffered greatly. The HQ recommended 3 on 1 off works best for me now especially with the increased loads from day 1 through day 3 in every cycle. Most Day 3’s are only bearable with the prospect of the rest day coming up. Which is the very definition of high intensity. One day someone will prove that the 3/1 is the best rest formula, like Tabatas were proven for optimal training. Until then, follow a scheme that will have you beg for the recovery day but still post PRs the days you work… I also found active rest with Yoga, running and mobility to be essential for recovery vs just passive rest.