2-27-09 WOD

3rds
400m
21 Push Press (95/65)
15 Box Jumps
9 Burpees

2-26-09 WOD

500m Row – 5X

All Crossfit Classes Cancelled Due to Weather -2/26/2009

There will be no CrossFit classes this evening due to the snow storm. Classes will resume at their normal times tomorrow.

Workout of the day is to go sledding and/or build a snowman with the family or friends!

News From Kris Regas!

I got the following email from our friend Kris Ragas. For those that don’t know, Kris is in Florida at Spring Training with the Detroit Tigers.

“YO!!!!  How the hell is life?  I am enjoying the 75 degree, sunny weather….sorry for bragging.
 
Thought you would be interested in a little tidbit of info….we had our “fitness” test today; a 300-yard shuttle run (6 50-yard lengths) in under a minute.  Three sets with a 1:30 break.  PIECE OF CAKE…..I wonder why
 
Other than that, we’ve just been throwing bullpens so far.  It’s going pretty well.  I was 86-87 on the Stalker radar gun, which is anywhere from 88-92 on a “regular” gun.  I definitely miss the workouts and kickin’ it with you guys up there.  You’ll have to tell everybody I say hi.  Oh, and tell Hanks that his call didn’t go through so I don’t have his number (unless he planned it that way and then I’ll put him in a rear naked choke when I get back there).
 
Hope all is well,
Kris”

Be sure to check the Tiger’s box scores to see how Kris is doing!!

2-24-09 WOD

“Cindy On Crack”

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes
of:

5 Pull-ups
10 Push-ups
15 Squats

2-23-09 WOD

“Team Fight Gone Bad”
3rds

Coach, Critique and Antagonize!

The goal is 300. Do what you need to do to score a total of 300.

SDHP
Box Jumps
Row Cals
Push Press
Wall Ball

MUST READ: Intensity

Someone asked me the other day if they could go above the Rx’d weight for one of our WODs. After giving them a healthy ration of crap and asking if the WODs are getting to easy for them, I explained that you should never go over the Rx’d weight, just do it faster. They looked at me confused and I explained that they would then be upping the intensity. Below is a great article covering this that I got by my friends at CrossFit One World in Union City, CA www.crossfitoneworld.com. Freddy Camacho and I did our cerification together and their head BJJ instructor is a fellow David Camarillo black belt.

“Power: Work done or energy transferred per unit of time; The time rate of doing work.”

Force x Distance = Work
Work / Time = Power

“Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.”

Power = Intensity

The simple definition of Crossfit is “constantly varied functional movement performed at high intensity.” I think you all have a great grasp of “constantly varied” and “functional movement.” I want to ramble on a bit about “high intensity.”

Intensity, simply put, is where the good shit is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As Crossfitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout.

I owe you all an apology for not better explaining this to you when I first started posting time goals on the workouts. I can’t lay claim to it as something I figured out myself either. I decided to start programming this way after attending Dutch Lowy’s trainer seminar. It’s pretty simple to explain. Crossfit is about producing the most power output you possibly can in any given workout. The best results will be achieved with more power output. Let’s take “Fran” (21/15/9 reps for time of 95# Thruster and pull-ups) and do some mathematics. I figured these numbers using the power output calculator from Catalyst Athletics (kudos to Greg Everett for such a great website).

Athlete #1 (5’8”/185#) does Fran as prescribed in three minutes. His power output numbers look like this:
291.48 watts
0.4 horsepower
214.98 ft-lbs/sec
(Wow! Almost half a horsepower. That’s badass!)

Athlete #2 ( height & weight the same) does Fran as prescribed in ten minutes. His power output numbers look like this:
87.44 watts
0.12 horsepower
64.49 ft-lbs/sec
A HUGE drop off in power output.

If I take Athlete #2 and lower his thruster weight to 65#, and he finishes in three minutes, suddenly, his power output numbers look like this
255.45 watts
0.35 horsepower
188.41 ft-lbs/sec

The lower weight in the thruster with the faster time brings Athlete #2 closer to the power output of Athlete #1. Athlete #2 will actually see better results with the lighter weight! As he gets faster, he adds more weight until eventually, he is producing high power output at the prescribed weight.

So here is the hard part to grasp. If I tell you all a workout should take ten minutes (I set the goals high because you all want to get there right?), and you take 25 minutes, there is an issue. Yes, you sweat and you feel good because you gutted through it, but really, you just sweat a whole lot without getting the true benefit of the potential power of what Crossfit can do for your overall fitness.

Think about it! Try checking your ego at the door and lowering the weight a bit. I am slowly trying to drop this on all of you and see how your progress comes along. In the near future, I will occasionally not even post prescribed weights on the workouts. I will post a time frame to finish the workout. You need to start logging your weights and times so you can easily figure out what you need to do in any given workout to make it happen within the required time frame. If its a ten minute workout and you finish in 3 minutes, you went to light. If you finish it in 15 minutes, you went to heavy.

Just so you know my train of thought. I will take the run/deadlift/sit-up workout just posted. It was four rounds. I estimated a Crossfit athlete could finish the 4 x 800m runs in 12-15 minutes, the 4 x 15 deadlifts at 225# in 3-5 minutes, and the 20 Abmat sit-ups with a medball in 3-4 minutes. That’s the whole workout in about 18-24 minutes. So how can you finish this workout in the time frame? Maybe you just work harder than you normally would. Maybe you need to lower the deadlift weight. Maybe you shorten the run a bit. Maybe you do the sit-ups without a med ball. Figure it out and get it done.”

2-20-09 WOD

3rds
400m
10 BW Deadlifts
40 GHD Sit-Ups
40 GHD Back Extensions

Its somebody’s birthday!

2-19-09 WOD

400m
45 Squats (135/95)
45 Pull-Ups
45 Push Ups
400M

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