September 3, 2010 | Posted by Mike Today’s WOD:
0700
Snatch
1-1-1-1-1
Achieve 1RM
OHS – from floor, not rack.
1-1-1-1-1
Achieve 1RM
0830
3 rounds
40 double unders
30 squats
20 box jumps
10 K2E
Post time to board.
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September 2, 2010 | Posted by Mike Today’s WOD:
“Fran”
for time:
Thruster (95 – m, 65 – w)
Pull up
21-15-9
Post time to board
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What the hell do Indian’s know about marriage? Lies all lies, I say!! Who would take this cheesy advise?
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Sub-2 minute Fran.
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September 1, 2010 | Posted by Mike REST & RELAX.
Paleo Challenge is starting on Tuesday. We will be weighing in participants and you must have a private picture of yourself on day 1. Here’s a few things to watch.
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Categories: Workout of the Day - WOD BLOG | Tags: | 1 Comment »
August 31, 2010 | Posted by Mike Today’s WOD:
“Grand”
1000 reps in any order*
Push ups
Pull ups
Lunges
Wall Balls (20/10 & 16/8)
Burpees
Sit ups
Ring Dips
Box Jumps (24/20)
K2E
Double Unders
Post time to board
* minimum of 25 reps and maximum of 200 reps for any one movement.
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It’s no wonder that young girls grow up with misconceptions about what a normal “body” is.
Besides this gals extremely annoying voice, this video is great in showing how reality isn’t reality. A must show for all young girls.
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Nicole Carroll Nutrition Part 2: Caution: Nicole uses a few dicey words so beware.
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August 30, 2010 | Posted by Mike Today’s WOD:
“Barbell Complex”
5 Rounds for time:
6 Deadlifts
6 Bent Rows
6 Squat Cleans
6 Front Squats
6 Push Press
6 Back Squat
6 Burpees
(95# – M, 65# – w)
The complex involves not allowing the bar to touch the ground from the last deadlift until the last back squat is completed. If the bar touches the ground during this period, in any way shape or form, the athlete must add 5 burpees per touch for that round only. Take as much rest time between rounds, but understand you ARE on the clock.
Post time to board.
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Navy Seal Barbell Complex Review.
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Nicole Carroll talking nutrition’s cold hard facts about how nutrition plays into our performance. It’s a wake up call for some of us (me)! Part 2 tomorrow.
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I expect this type of performance out of every CFNS athlete at the MUD Run on September 11th!! Starts 1 minute into the video.
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
August 29, 2010 | Posted by Mike Today’s WOD:
“The Experiment Remixed”
Round 1 (1 minute) Do as many Air Squats as possible in 1 minute
Round 2 (1 minute) Subtract the number of Air Squats completed in round 1 from 60, this will be the number of box jumps (24′/m, 20′/w) required to continue on to the next round.
Round 3 (1 minute) repeat round 1
Round 4 (1 minute) Subtract the number of Air Squats completed in round 3 from 60, this will be the number of wall balls (20/10 – m, 16/8 – w)required to continue on to the next round.
Continue this cycle until unable to complete the required exercises in the allotted time.
Post rounds to board.
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The Paleolithic Diet and its Modern Implications: An Interview with Loren Cordain (Robb Wolf’s mentor)
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What Vise Can You Still Have and Still Do Paleo?
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
August 28, 2010 | Posted by Mike Enjoy a day of a “respect the rest day”
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CFNS needs to have a video produced in a professional way. Any ideas?
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What the Hell!!!
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
August 27, 2010 | Posted by Mike Today’s WOD’s:
0700
Back Squat
5-3-3-1-1-1
80-85% of 1RM
Shoulder Press
5-3-3-1-1-1
80-85% of 1RM
Post loads to board
0830
“Daniel”
For time:
Post time to board.
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How to take calluses off your hands
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Ice Cream Truck takes out “Gangsta”
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August 26, 2010 | Posted by Mike Today’s WOD:
Strength:
20 minutes to complete:
Deadlift
5-3-3-1
Use 80%-85% of your 1RM. Get it done fast. No bs’ing with your comrades, get it done.
Then immediately followed by WOD:
“Deck of Cards”
Take a deck of cards, shuffle. Face cards are ten reps, Aces 11 and remaining cards are the card value. Flip each card until deck is cycled through once. Perform the corresponding reps for the following suites:
Hearts = burpees
Diamonds = Pullups
Clubs = Situps
Spades = Squats
Jokers = 400 meter run
Keep pace with the group. Approximately 10 seconds, or less, will be granted to perform task (except 400m). If you fall behind, try like hell to catch up because eventually you will not be able to catch up. The order will be varied and you will constantly be surprised by your next movement. I love the unknown, I hope you do too.
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“We’re doing things that we know are going to save you, your children and your grand children billions of dollars over the next years. But we’re not able to prove it.” – Joe Biden
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I have exceeded the amount of pictures that I can put through flikr, so until the begining of September, you will have to live with the fact that there will be no pictures of you on the web page. It’s only another week.
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Robb Wolf speaking about Paleo and his new book. It is a good introduction to Robb and Paleo. We will be setting up “official” times next week to meet and discuss the Paleo Challenge. In the mean time, listen to Robb!
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Nice CF vid talking about Camille Lablanc-Bazinet. She proves that you don’t have to look like someone with a shaved head or a mohawk or you know, a butch cut, to do well at the games.
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
August 25, 2010 | Posted by Mike Rest and relax!
There’s no CrossFit talk today. Relax the brain, too. We have had a hard 6 day cycle and we need to veg out!
Our very own, TLC, provided this video for all of us to watch. It is amazing, on many different levels. Make sure you watch the entire video! Thanks, TL!!
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
August 24, 2010 | Posted by Mike Today’s WOD:
50 burpees
Walking Lunges 400 meters
50 burpees
Post time to board
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Mike’s thoughts on Programming and Training, Part 1
CrossFitter’s, Marathon Runners, Oly lifters and you name the discipline have a specific training model(s) that they follow, sometimes religiously. CrossFit has less of a model than other disciplines, but I would argue that the generalist position is also a discipline.
Each discipline has a specific training model, such as a marathoner getting in X days in a week, or X miles or X hill work in a given week. Weight lifters have a specific schedule of lifts with specific reps and sets that they follow. Having a plan and executing the plan is often the first step to success. I have no issues with the planning that each discipline has. In fact, much can be learned by their disciplines.
My issue with the specific disciplines is that they are too rigid. Recently, I saw a post on a blog from a CrosFit affiliate owner that stated; I don’t do stupid things like have high reps with heavy weights;. He was also commenting on the stringent requirement to become an affiliate owner (a weekend course and passing a test). The affiliate owner was making the point that even though he has a CrossFit Level I Certification, he also has years of experience in the industry to compliment his CrossFit experience. Again, a valid point made and I am quite sure this person is a top notch affiliate owner and trainer (he is btw!).
Getting back to my philosophy on training, especially as a CrossFitter. I want the CFNS peeps to get strong and have endurance. So the question is how do we get the folks to that spot? Most people in the CrossFit world say follow the generalist practice of CrossFit and you will get there. I can’t disagree too much with that statement.
Here’s were I start separating from CrossFit. I think there are times when doing things outside the normal way of doing things is actually smart. For instance, should someone do as many reps as possible in 2 hours of 315 lb. deadlift, or do 1 mile of lunges or lift 20,000 pounds over your head as fast as possible using any means possible and while you’re at it do pullups, pushups and squats? Look at several of our WOD’s over the last 6 months and you will be able to find a few that are out there! Yet, these are the WOD’s that the CFNS folks love and want to do again. Stupid programming? Doubt it.
Must would say that is stupid programming cuz it is over kill and opens the athlete up to injury. I would say, why the hell not? Set the bar high, let people know that the scale version is acceptable, push the athlete to accomplish the goal, help them if the do not, cheer them if the do, don’t let them get into a dangerous position and lastly throw science, throw experience and whatever out the door. Plus, half the mo-fo’s couldn’t do them any way so what does their opinion matter!! We are humans and there is no exact science on how we should do things. You can take that to the bank!
Now, I will agree that pushing the envelope can open the door for potential injury (I would contend slightly, but I give this one for agruementsake), its high reps and high weight which is going to cause immediate fatigue and mechanics will be thrown out the window, which turns into an injury position. (do you hear Charlie Brown’s teacher - blah, bla, blah, blah, blah, ect). I think sometimes, we need to throw out the disciplines, the script, the plan and challenge ourselves in a different way. Make it hurt and make it unbearable, just to do it and/ot have fun doing it. It’s not all about, the plan. I go back to the experience of life and try to duplicate events for our WOD’s.
If you want to have WOD’s that are always going to be rx’d or if you want to be succesful in every WOD, CFNS probably isn’t your place. We will program WOD’s that are meant for failure for 95% of the participants. We don’t always succeed in life, why would CFNS be any different.
One instance was I attempted to duplicate a day in the BWCA, which consists of portaging, rowing, portaging and rowing. That WOD was a huge success by all accounts, but it was an ass kicker that most trainers would have cringed, including a few CrossFit Trainers. However, if one goes back and looks at Greg Glassman’s original programing you will see multiple days with the same WOD, possibly completed in a different order but essentiallythe same lifts and the same weight/reps. If its good enough for Greg Glassman, its probably good enough for me!
I remember when Lisa and Laura and I came in on an off day and they did 100 Thrusters @ 95#’s. It took them over an hour. It was fun as hell to see them do this and they had fun to. Did that break a few tenets of programing? Sure, but it was a challenge and it was fun. Sometimes you just have to say. what the hell and do it. Did it destroy them? Ask them and they will tell you, hell yes. Maybe for days, but the experience was worth it to them and to me.
Recently, as many of you have noticed we have been doing barbel work with 400 and/or 800 road work, sometimes even more. As I stated earlier, I believe in being stronger in both weights and endurance. Combine the two and it’s a huge positive for your fitness abilities. Yet, does this get you stronger. The answer is yes, but. The “but” portion is that in order to get stronger, we need to lift heavy weights. Something we do not do enough of CFNS but yet we do have lifting days at least once a week.
If you have heard any of the CrossFit interviews with the athletes who performed in the Games, you would have heard at least 50% say that they add an additional lifting day to their routine. Interesting point.
So to get back to the beginning, the philosophy. My philosophy on WOD’s and training each of you is to push you hard so you can succeed and get better, push you with WOD’s that aren’t always accepted by the guru’s or the so called genius or corporate or for that matter in the fitness world and to encourage you to eliminate any roadblocks you have for success in the gym and in life. We don’t always get to the points in life on the road map; we designed. Its usually in a much different way. I believe in taking the different way. Can you imagine doing our WOD’s at Lifetime or LA Fitness? Anyone have a dozen passes they want to donate so we can find out?
Do it safely and do whatever you want that sounds fun, is smart and will make you better, smarter and faster is how I want to pursue fitness. Notice the smarter piece. Most think that by following the other sheep is smart because they are safe, even though they are going to slaughter? I don’t believe half the stuff that is out there and as recently as last year, I read an article calling CrossFit crazy and stupid? We are in the generation of the X games (which now are boring and established) and the establishment has been proven wrong again and again and again. What makes you think they are right on this subject?
These are the opinions of the junior trainer at CFNS. The senior trainer has his own style, his own philosophy and ways of doing things that will be shared in the near future. Yet, the two different style are complementary of one another.
Thanks and that is the conclusion of Part 1. I did not edit so I hope it makes sense. Any questions? Please post to the comments section.
Categories: Workout of the Day - WOD BLOG | Tags: | 5 Comments »
August 23, 2010 | Posted by Mike Today’s WOD:
“Cotton Candy”
3 rounds for time:
20 wall ball (20/10 – m, 16/8 – w)
10 power cleans (95# – m, 65# – w)
40 squats
20 power cleans (95# – m, 65# – w)
60 Situps
30 power cleans (95# – m, 65# – w)
45 minute max time to complete WOD.
Post time to board.
Bud asked about being married today. Enjoy!!
Categories: Workout of the Day - WOD BLOG | Tags: | 3 Comments »
August 22, 2010 | Posted by Mike Today’s WOD:
“Lynne”
5 rounds of max reps of:
Body Weight Bench Press
Pullup
Post total for each round on board.
See Old School Lynne!
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Paleo Challenge is starting September 5. What needs to happen prior to September 5? See the tab on the web page, named Paleo Challenge for details.
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White Woman’s Workout
Categories: Workout of the Day - WOD BLOG | Tags: | 6 Comments »
August 21, 2010 | Posted by Mike REST DAY
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WTF is this?
Pizza and Krispy Kreme burgers spark sandwich war. Donut Burgers. This is absolutely crazy. I can imagine the lines of fat asses waiting to get their paws on one of these. ______________________ . “I’m not so mean. I wouldn’t ever go out to hurt anybody deliberately – unless it was, you know, important, like a league game or something.” Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
August 20, 2010 | Posted by Mike Today’s WOD:
To be determined and will be based on attendence and who attends.
Next job on today’s WOD. It was a difficult WOD and was mean to be difficult. The amount of DNF’s doesn’t surprise me and it really goes to show that what we do it hard and there are rarely an easy WOD’s. Stellar performance be each of you!!
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Happy belated birthday’s to Mark L and Sam F. The share a birthday. I knew there was something that was similiar about them and now we know. Cheers!!
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Take a look at the new skul-n-cross bone wall ball targets that Sean added. NICE, is all I can say!
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Categories: Workout of the Day - WOD BLOG | Tags: | 5 Comments »
