I’m in New York for a week of investor meetings with my team and we decided to take advantage of early morning hours. So dawn Bootcamp it is.. Today a 10-mile bike ride and a run helped us scope out the best spots for the Team WODs for the next 3 days. Mountain climbs, kettlebells, frisbees and jump ropes will all be on the menu…
Monostructural Day
– 10 mile biking
– 1 mile running drills
From the very beginning our sport stood out from all its peers by HQ’s principle of publishing all workouts, CrossFit methods and discussions openly to enable co-creation of the best methodologies by all the participants. They encouraged businesses to be built on training the open methodology and that in turn created the fastest growing fitness movement and thousands of businesses with it. Today hundreds of contributors post on the Main Site, contribute to the Journal and create their own blogs or dedicated forums for elite fitness. As the sport has more and more commercial players we can still hope for open collaboration on the core approaches and methodologies. Even though I increasingly see CrossFit gyms with completely copyrighted content instead of free sharing or creative commons licensing. I hope this is an oversight. I hope that athletes, trainers and coaches who built their fitness and businesses on the generosity of HQ and fellow contributors will not wall off their own contributions. CrossFitters, embrace creative commons. It is good for this sport. Check your affiliate’s site to see if they endorse open growth of our sport.
Short workouts do not need much strategy. Warm up, give it your all and embrace the pain. Long ones are a different story. Anyone doing the first Murph for example has to decide on doing 100, 200, 300 pull-ups, pushups and squats or 20 rounds of 5, 10, 15 each. That decision could mean 5-10 minutes off the clock. Eva has a similar challenge. 72 pounds are a lot of weight on a kettlebell. Especially doing it 150 times. Especially before 150 proper pullups. Especially being out of air on 5 x 1/2 miles of run. Either you Rx and go longer or start scaling the KB or the pullup. (No, we do not scale the run, silly). I opted for the KB scale to keep the momentum and committed to the 72 pounder Eva by the end of the year!
SealFit Daily Routine
Warrior Yoga, Meditation, Hip Mobility, Focus Drills
Benchmark Girl “Eva”
5 rounds for time:
– 800m run
– 30 kettlebell swings at 72 lbs
– 30 pullups
[34:00 scaled at 45 lbs]
Goats
Overhead Squats 100 [ 300 of 1,000]
(CC) Chris Nolan
Diane is really not my type. The heavy weights are all cool, but handstands are a bit too much… Benchmark month has its ups and downs from the euphoria of halving my Fran score one day to the realization that handstand pushups really need work in my first prescribed Diane. On a constantly varied note, my 9-year old took me rollerblading which I found was a very good way to iron out the leftover unease from yesterday’s 475 squats.
Benchmark WOD “Diane”
21-15-9:
– deadlift 225 lbs
– handstand pushups
[9:45 Rx]
Wendler W2 Clean & Jerk
3-3-3 [140+]
Cashout
Skating on pitch dark streets with my daughter. Fun.
One way to improve technique is to do a lot of them. This came out loud and clear in today’s workout. Doing popular benchmark girl “Cindy” moved butterfly pullups from nice-to-have to necessary-for-survival. This may be the best way to improve score: stop kipping, start flying. Butterflying, that is. You can literally complete the 5 pullups in 2 seconds this way with much less fatigue. Still working on the non-fatigue version of squats… Big kudos to the SealFit team for their daily routine. Flexibility, focus and durability all skyrocket afterwards..
SealFit Daily Routine
– Warrior Yoga, Meditation, Hip Mobility, Mental Focus
Benchmark WOD Cindy
AMRAP in 20 minutes:
– 5 pullups
– 10 pushups
– 15 squats
[24 rounds + 15 reps]
Strength
Wendler W2 Bench 3-3-3 [160+]
Goats
– Muscle ups 10 [110 of 200]
– Overhead squats 100 [200 of 1000]
