5 pull-ups
10 push ups
15 air squats
3 minute break
2 mile run
3 minute break
1/2 Mary. 10 min amrap
5 hand stand push-ups
10 1 leg squats ( alternating )
15 pull-ups
Tuesday, January 18, 2011
Saturday, January 15, 2011
WOD
3 rounds for time:
1) Run 400m
2) 35 Overhead Squats (75lb)
3) 21 Pull-Ups
17:09
*Kinda bummed out that we had to run in and out of the building for our 400m runs. We wasted approximately :45 to 1:30 doing this.
1) Run 400m
2) 35 Overhead Squats (75lb)
3) 21 Pull-Ups
17:09
*Kinda bummed out that we had to run in and out of the building for our 400m runs. We wasted approximately :45 to 1:30 doing this.
Friday, January 14, 2011
its been way to long
three rounds for time
6 muscle- ups
30 wall ball shots @ 20
12 hand stand push ups
15 power cleans @ 135
RJ 21:47
6 muscle- ups
30 wall ball shots @ 20
12 hand stand push ups
15 power cleans @ 135
RJ 21:47
Humphry Slocombe
Created to erase a weekend's worth of mistakes...
6 rounds:
250 m row
12 kb swings
10 medicine ball clean-to-wall ball
8 burpees
Sunday, January 2, 2011
Functional Movements, Executed at a High Intensity Across Broad Time and Modal Domains
I can't stress enough the importance of varying your workouts. Its not only important to vary your movement types, movement reps, combinations of movements, lengths of workouts and equipment used for movements. It is also important to diversify your training environment as well as your "mode of high intensity". What I mean by this is, instead of always working out in the same gym area or same local park or wherever the hell you work out, switch up your environment. Switch between indoor and outdoor wods, change the temperature and overall "feel" of your environment. This fits in perfectly with the CrossFit motto of preparing for the "Unknown and Unknowable". I was watching a show on sports science the other day and the researchers were discussing the affect of cold and hot temperatures on the athletes and their ability to perform. Muscle coordination (neurological function)-(reaction time), breathing and overall comfort are all affected when temperatures reach either end of the spectrum. Varying adaptability to many different environments enhances our ability to perform and improves our overall fitness.
Many people often find certain tasks more annoying or as I like to call it "challenging" to do when it is windy outside. If there is a particularly windy day outside, work out outside. Its a real life situation that will challenge you to adapt to and overcome a circumstance you will be faced with on any given day. Our bodies, much like our minds can only learn what we teach them to know. For example, it would be ludacris for me to sit you down and give you a random test on the history of Uzbekistan when you probably don't have the first damn clue about it. Wouldn't it be equally ludacris for me to have you slide across a frozen sheet of ice on your feet and stay perfectly balanced and standing (like many children like to do on a winter day), if you had never even walked on ice before? You would probably eat shit trying to do it. This is why we PRACTICE many different skills in different environments. Our bodies adapt and learn to deal with the elements at hand. The more skills we acquire, the "fitter" we are for our many different environments that we encounter and have to work through.
Many people often find certain tasks more annoying or as I like to call it "challenging" to do when it is windy outside. If there is a particularly windy day outside, work out outside. Its a real life situation that will challenge you to adapt to and overcome a circumstance you will be faced with on any given day. Our bodies, much like our minds can only learn what we teach them to know. For example, it would be ludacris for me to sit you down and give you a random test on the history of Uzbekistan when you probably don't have the first damn clue about it. Wouldn't it be equally ludacris for me to have you slide across a frozen sheet of ice on your feet and stay perfectly balanced and standing (like many children like to do on a winter day), if you had never even walked on ice before? You would probably eat shit trying to do it. This is why we PRACTICE many different skills in different environments. Our bodies adapt and learn to deal with the elements at hand. The more skills we acquire, the "fitter" we are for our many different environments that we encounter and have to work through.
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