Don’t Forget Skills Training

September 29, 2008 · Filed Under Work Out of the Day · Comment 

Sometimes, as CrossFitters, it seems we can get so caught up in the benchmark workouts and improvement of our times, that we can sometimes neglect skills training.

This week, I am purposely taking some time away from HQ workouts and working directly on my olympic lifting skills. It’s important to me to get stronger while also getting faster, and I’ve noticed that my cleans, presses, deadlifts, squats and snatches have all sort leveled out. …at lower weights than I’d like I might add.

WOD - Oly Skillz

  • Double Bergerner warmup
  • Lots of snatches from bar to 85lbs
  • Lots of clean and jerk, from the ground, up to 105 and 135
  • Push press 5×5x5×5
    • 135 lbs
    • 145 lbs
    • 155 lbs - 2 reps, stripped to 145, 3 reps
    • 135
  • Lots of overhead squats with weighted bar
  • Turkish get-ups 35, 45 - Max 60 lb kettlebell

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Chaos Gone Crazy WOD

August 24, 2008 · Filed Under Work Out of the Day · Comment 

Ok, so obviously I have a ton of fun making up my own workouts and giving them some goofy, off-the-wall names.

Chaos Gone Crazy - custom WOD

Three rounds of:

  • 15 push press 95lbs
  • 20 wall ball 15lbs
  • pull-ups to failure

Total output: 45 presses, 60 wall balls, 21 pull-ups

Christian says, “Before the WOD, I had the unique situation of a medley of alternative training. I train my son, and did many of the exercises with him. We did kettle snatches, kettle deads, lots of weighted bar stretching and practicing - and because I forgot Friday - I had to rip through my 100 pushups training.

After the WOD, I spent 30 minutes really working on olympic lifts, and overhead squats”

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Pain is temporary, quitting is Permanent!

July 29, 2008 · Filed Under Work Out of the Day · Comment 

What a great quote.

As someone who runs ultramarathons up and over the mountain trails of the good ol’ USA, this is a great quote to keep filed away. Here are some more that help me through difficult and challenging endurance attempts:

  • “Never make a race decision on an uphill”
  • “Crossfitters never quit”
  • “There are others suffering too - some more than you”

Next time you’re in a race, or even challenged by life in general, chant one of these and keep moving forward.

WOD - “Helen”

Three rounds for time of:

  • 400 meter run
  • 21 kettlebell (dumbell) swings (1.5 pood or 55lbs)
  • 12 pull-ups

Summary:

Christian: ~14:00 (stuck using a wall clock) as RX’d

  • 400 meter run - treadmill
    • 9.1
    • 9.2
    • 9.5 (but I question treadmill calibration)
  • 21 kettlebell swings
    • as rx’d with 55lb dumbell
  • 12 pull-ups
    • my nemesis - all broken up
    • last set, lat 6 reps ‘jumping’

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