2013-02-28 Wod

1000m Row
80 KB Swings, 24/16 kg
60 Air Squats
400m Run
20 Burpee Broad Jumps
10 TGU (5 each arm), 24/16 kg

2013-02-27 Wod

3 Clean and Jerks @ 70% 1RM EMOM for 20min

2013-02-26 Wod

6 Rounds
5 Right-arm SDL, AHAP
7 Box Jumps, 24/20"
5 Left-arm SDL, AHAP
7 Box Jumps
8 K2E

2013-02-25 Wod

15min AMRAP
200m Run
10 HPS, 95/65#
5 Burpees
100m Run
2 Rope Climbs
5 Burpees

2013-02-24: Announcements

Register for April 13 "Wod 4 Autism" HERE
Register for May 5 "Go the Distance Team" HERE
And a big congratulations to Ethan Steward who got his coaching shirt! Look for a bio coming soon!

2013-02-23 Wod

4 Rounds (45sec work: 15sec rest each station)
Row (Cal)
AMSU
Bear Crawl (10m Ls)
OHL, 45/25#

2013-02-22 Wod

13min Time Cap

400m Run
40 Double Unders
20 SDL @ 50% 1RM
300m Run
30 Double Unders
15 SDL
200m Run
20 Double Unders
10 SDL
100m Run
10 Double Unders
5 SDL

If completed within time cap, continue with repeating cycles of:


40 Double Unders
20 SDL
30 Double Unders
15 SDL
20 Double Unders
10 SDL
10 Double Unders
5 SDL

until the time cap is reached. Score is total number of SDL.

2013-02-21 Wod

15-12-9-12-15
Goblet Squats, 20/12 kg
KB Swings, 20/12 kg
Pullups
Push Press, 75/55#

2013-02-20 Wod

1 Rep Max Snatch

2013-02-19 Wod

11min AMRAP
Buy In: 48 Pushups on Med Ball then
8 MBC, 20/14#
4 OHL, 20/14#
2 HSWU

2013-02-18 Wod

"Victoria"

As the shooting started, Victoria hid her 16 first graders in closets and cabinets and told the shooter her class was  in the gym - he killed her and not one of the children in her class was harmed.

2013-02-17: Less is More

What is Overtraining?

How do we define CrossFit?  Constantly varied, functional movement done at high intensity.  Of those 3 things, which is most unique, and consequently, where most of the benefit of CrossFit is derived over other programs?  Intensity.  Constantly varied is not hard to find in other programs, although different from CF, still there.  Functional movements are also very common, although not always as much of a foundation as they should be.  The intensity at which these 2 other things interact is where the big benefit comes in.  We are no longer spending hours in the gym, it is a 5-25 minute workout day in and day out, with usually less than an hour including warm-up and stretching.  The reason we can work out for such a short period of time is because of the intensity at which we do it.

 

The reason to keep this is mind is because in order to gain the greatest benefit, we need to perform as close to maximal intensity as possible.  The part that "outsiders" don't get is the brevity of our workouts.  They cannot comprehend how a 15 minute workout (on average) can be enough of a workout for the day.  I am personally convinced that the first day that someone "drinks the CF kool-aid" is the first day they figure out what intensity in a CrossFit workout means, and the benefit they gain from it.

 

So if peak performance at maximal intensity for the duration of the workout is the goal, there are other aspects, both inside and outside the gym, that aid in achieving that.  The two biggest things are diet and recovery/rest.  Diet is paleo.  That's a whole other topic, but pretty straight forward, just eat right.  But in my opinion the more important one is recovery and rest.  The reason I believe that recovery is most important is because it is the one that most directly affects your intensity.  After every workout you have depleted some amount of energy that you need to recover before the next workout.  On a scale of 1-100, you want to be as close to 100 as possible for EVERY workout.  Longer workouts drain the number lower and shorter workouts drain it less.  But it does not change the fact that every time you start a workout you want to be as close to 100% as possible. 

 

Back to the original question, what is overtraining? In this scenario, overtraining is when you are no longer able to recover back to an acceptable range to perform the next workout at near maximal intensity.

In the real world, being at 100% is very difficult, but as close as possible is the objective.  As an example, let's say you were at 95% and then had to do Murph, a near 50 minute workout.  You were then left at about 70% post-workout.  Especially in these cases, recovery is of the utmost importance.  Even walking into the gym with 8-9 solid hours of sleep and proper nutrition the next day, you will likely still not be recovered back up into the 90something percent range as desired.  But with proper programming, the workout would be short and sweet, 5-10 minute range, thus allowing for additional recovery from the exceptionally long workout the previous day.  Ideally this would allow you to make it back within the acceptable intensity range for the following day.  The being said, COULD you do another 50 minute workout? Absolutely.  Would it be at anything near maximal intensity?  No way.  How about that following day, would that be anywhere near maximal intensity?  No, and likely significantly worse.  You are now officially overtraining.  You are continuing to lower and lower and lower your level of intensity that you are taking into each of your next workouts.  Not only does it feel pretty crappy to be at sub-maximal intensity, but it is literally defeating the purpose of CF training.

 

Another great example of diminishing returns during training is 2-a-days.  Yes, after being involved in CF for a while, you can get away with it for a bit, but at what cost?  The answer is overtraining.  You will certainly finish the workouts, but the longer the overtraining pattern is repeated, the lower the intensity becomes during each subsequent workout.  Again, defeating the purpose of the short, quick, high intensity CrossFit workout, as compared to the prolonged, slow sessions of traditional gym training.

 

On the topic of sport-specific or program-specific training, the reason that the 2-a-days of CrossFit Endurance (CFE) work is because everything is still kept relatively short (within CrossFit's general programming time frame), and the longer workouts and/or runs are properly spaced out to allow for full recovery.  The presupposition of all programming within a CFE training program is that rest is most important.  It is better to take a rest day than to complete a workout for the sake of completing it.  If you don't hit your times on a run or in a workout, it is not recommended, but mandatory, to take a day to get back up to full capacity.  It is the only way you can get by running only 13 miles while training for a 50 mile race, with intensity during the short runs!  The alternative is Long Slow Distance running, which requires significantly more miles, leads to greater injury, great time out of your life, and is not as effective.  The exact same thing could be said about strength or any other specific CrossFit training program.  Rest is the biggest contributing factor in maintaining the high intensity of the program.  And without high intensity, you are not CrossFitting.

 

On a side but related note, the reason athletes take steroids is not because it helps their muscles grow bigger or something wacky like that, but because it aids their recovery to be back in the gym faster.  But don't do drugs, cheater.

written by our own Jerry Goldshine

2013-02-16 Wod

"Hope for Kenya"

12min AMRAP
50 Air Squats
30 Pushups
15 Pullups

2013-02-15 Wod

6 Rounds
8 Weighted AMSU, 20/14#
16 KB Swings, 24/16 kg
2 TGU, 24/16 kg

Every 80sec: 6 Ball Slams, 20/14#

2013-02-14 Wod

14min AMRAP
Partner A (w/ weight vest): 100m Run + 4 Thursters, 85/55#
Partner B: Max FATPU (during Run) + Max HSPU (during Thrusters)

14 Alternating Step Ups, 30/24", then switch weight vest

2013-02-13 Wod

5 Rep Max Overhead Squat

2013-02-12 Wod

13min AMRAP
7 Power Cleans, 115/85#
6 Burpees Over Bar
7 K2Forearms

2013-02-11 Wod

Death by (1,2,3) Squats
1 Burpee
2 Jumping Lunges
3 Ring Dips
1n Squats

2013-02-10 Paleo Post: What's in a name?

For starters, I am super pumped that there are over 30 of you Veraciraptors(?) signed up for the CF Games Open - keep the registrations coming! Similar to the strength program that we've been doing on Wednesdays (in so far as you know what you will be doing at least one day a week), the Open workout's will be the standard workout on Fridays. We'll be pairing up - one judge, one wodder - and switching thus doing the workout in heats - exciting stuff!

Post on a name for us CFVer's if Veraciraptors doesn't suit you..

2013-02-09 Wod

15min AMRAP
Partner A: 3n Thrusters, 95/65 + 3n Pullups
Partner B: 10m Weighted Bear Crawl, 25/15# + 1 Manmaker

2013-02-08 Wod

12min AMRAP
32 Double Unders
6 HPS into Snatch Balances, 85/55#
16 Wallballs, 20/14#

2013-02-07 Wod

5 Rounds
10 DL, 50% 1RM
15 Box Jumps, 24/20"
20 Pushups

2013-02-06 Wod

1 Rep Max Clean and Jerk

2013-02-05 Wod

150 SDLHP, 75/55#
75 T2B

Break up the SDLHP and the T2B in any order or combination you see fit

2013-02-04 Wod

Tabata Row (Calories)
Tabata Rope Ascents
Tabata Chin-Ups
Tabata Dumbbell Push Press, 25/15#

2013-02-03 Paleo Post: Superbowl Winnings

The Lombardi Trophy is the perfect backdrop for the unveiling of one new category for winning a prize in the Paleo Challenge:

There is still the overall winner in each division who will win:

2 free months for Rx and 1 free month for Scaled.

And now there will be one additional winner in each division for a Best Combined Benchmark Improvment + Adherence who will win:

2 months at half off for Rx and 1 month at half off for Scaled:

One unique person per category - I know you are all unique but you can't win both categories with that argument.

Winners can disperse their prize as they see fit. (Save your whole months for later, break up your free months into multiple half off months, donate to a friend, etc.)

Also - if you haven't already done so...

Register for the 2013 CrossFit Games Open HERE

2013-02-02 Wod

4 Rounds
2min AMRAP A
2min AMRAP B

AMRAP A:
20 Partner Wallballs, 20/14#
10 Partner Pushups

AMRAP B:
10 Box Jump Overs, 24/20" (Timekeeper)
KB Swings, 24/16 kg

2013-02-01 Wod

"Annie"
50-40-30-20-10
Double Unders
AMSU

Compare to 2012-03-26