MONDAY NOVEMBER 7TH, 2011

MONDAY NOVEMBER 7TH, 2011


REST DAY
I'm going to let everyone in on my secret stash of websites so that you, yes even you, can become a WOD ninja.


I'll start with diet because without a proper diet you can keep the rest of the stuff. I swear by Mark Sisson's website - marksdailyapple.com

Simply the best, most thoughtful and organized nutrition/lifestyle website available. There isn't a slice of conventional wisdom that gets by Mark without a healthy does of critical thinking with science plus anecdotal evidence thrown in. 


Next, it is no secret that I get a majority of the workouts from the "mainsite" - CrossFit.com, but "intensity can be a tough mistress" says Kelly Starrett from CrossFit San Francisco and mayor of mobility at mobilitywod.com Simply search Kelly's database with whatever physical problem ails you and most likely you'll come up with a recipe that makes you feel and perform much better. He's like WebMD, but really helpful.


So where do I get a few of my other ideas if they don't come from the mainsite? Here's a few more places that I browse regularly for painful, err, great WOD ideas:


crossfithuntsville.com
crossfitimpulse.com
Anywherefit
crossfitmilford.com
crossfitrpm.com

For those of you who run or tri, check out Crossfit Endurance


That's about all I've got for now...or at least all I'm willing to divulge at this point :) Happy reading!

THURSDAY OCTOBER 27TH, 2011

THURSDAY OCTOBER 27TH, 2011

WOD

For time:

10 Squat Cleans, (m: 135lb, f: 85lb)20 Pushups30 Deadlifts, (m: 135lb, f: 85lb)40 Double Unders50 Kettlebell Swings, (m: 1 1/2 pood, f: 1 pood)60 Situps70 Squats


John: 9:00
Louis: 13:42


In looking at my log book I did this WOD in 8:45 with front squats because of my wrist last fall. Squat cleans are immeasurably more difficult so I'm somewhat happy with my time. I think Louis and I both felt like there were areas we could have sucked it up a little more, but I'll give Louis a hand for shredding  the double unders. With an eye towards transition time and rest on the swings this is probably an 8:30 WOD on a good day.

WARM UP

- 200m row (1:15)

- 15 box jumps (singles, slow)

-  Dynamic Stretching

- 200m row (1:00)

- Push Press, 5 reps (3 rounds)

- 15 box jump burpees

- 200m row (0:50)

- Hang Squat Clean & Jerk, 3 reps (3 rounds)

A note about warming up. You'll find a number of methods for pre-WOD warmups or even small mini-WODs. I've heard pretty much every strategy, so I'll toss mine out to make things even murkier. 

Generally, the warm ups are WOD-specific, skill-specific, and recovery-specific. If the preceding day's workout was particularly tough on one area of the body or beat the body up in general, I like to work with an eye towards loosening up that group of muscles. For example, if a workout calls for 150 pullups the chances are very good that we'll spend extra time on the band and PVC pipes mobilizing our shoulders and maybe even rolling our lats. 

However, most of the time the formula is pretty simple. I start with a moderate monostructural movement (rowing, running, biking, rope work) for 2-5 minutes. This just tells the body what the mind already knows - "we're about to do some work". Once that is finished I like to go into dynamic stretching. We try to hit the entire body but if nothing else a strong focus is put on the two main power centers of the body - hip and shoulders. 

One we are loose and ready to start sweating I recommend skill and technique work. Why? Most people don't get enough of this and warm ups are a fantastic time to try and improve your lifts and other skills without the pressure of clock or heavy weight. Emphasis should be on the integrity of movement during this time. 

The final element focuses on strength. I let the looming WOD dictate rep scheme and load. A good rule of thumb for choosing your lift is simply this - think about the thing that needs the most attention or that you do not want to do. Outside of that, write down every Olympic lift or Power lift and variation thereof (yes, clean and jerk and snatch, then break down the elements of those) on a board somewhere, then write down the date you worked on that lift. That will give you a great visual cue for neglected movements. 

Once all of that is considered and programmed, there is nothing left but to strap on and hit the WOD!