WOD 2/8/10

"Nicole"

20m AMRAP

400m
Max Pull Ups

Your pull ups MUST be continuous and the chin must be above the bar on each rep. Shoulders must be open at the bottom of the rep. If you are not meeting that standard, then the cycle has been broken and you have maxed out. More than a 1-2 sec. pause at the bottom will also DQ you from that round.

If you are doing jumping pull ups, it's time to sack up and use a band. You will not get to your goal of doinga full ROM pull up by doing jumping pull ups constantly. Also, don't do J-p/u's all day in this WOD. I will cut you off at 60 jumping, since it's 3 for 1 to regular pull ups.

Also, DO NOT let your calluses tear. I don't care if you think the man gods are going to revoke your "man card", DO NOT let your hands tear. You will know if the skin is starting to shift against the under layers, so drop off and use a band or go to jumping pull ups. A torn hand is an injury that takes you out of the game, makes showers miserable, and may ruin whatever else you like to do with that hand. It's not worth it. It's also a bloody mess and it really doesn't impress me. The occassional tears happen, just be cognizant of what you are doing and try to avoid it.

Yes, your biceps will be really sore tomorrow...

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WOD 2/7/10

REST DAY!

Recover, more fun is right around the corner.

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We are constantly  talking about removing grains from the diet to alleviate the toxic reaction caused during the digestive process due to lectins and glutens. Here is yet another good piece on why you should start removing grains from the diet.

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WOD 2/6/10

Fight Gone Bad - Team WOD

Progamming by Andy M.

20m AMRAP

Station #1- 20 WB (20/14)
Station #2- 20 Push Press (65/45)
Station #3- 20 Box Jumps
Station #4- 20 SDLHP (65/45)
Station #5- Rest 1 Min

Teams of 5. Each person will start on one of the above stations. You cannot move from one station to the next till everyone on your team is done with theirs. We will need a minimum of 10 folks. If we have 12 folks, I will add a 300m row. If we have less, we will think up some other evil to make it work! 

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Hey peeps - Remember it is CRUCIAL that you warm up thoroughly before your workouts. You may follow the CrossFit Warm-Up or a variation of some monostructural cardio and DROM stuff. I don't care what you do, just make sure that you are warming up and are getting the joints and muscles loosened up that are going to be involved in the WOD. Take a look at what's coming up and focus on those areas a bit more if needed. 

When you are done, stretch and roll out. You have the time, so don't try and use that as an excuse. Grab a roller and/or a lacrosse ball (donated by Wayland, thank you much) and work out any kinks. Sitting around after a WOD is a recipe for disaster as muscles tighten up and can place strain on joints.

Lastly, don't overdo it. CrossFit and good ol' strength training is fun stuff, but know when to take a break. Going  balls out for 5 days straight is not a great idea, especially if you are new to CrossFit. A 3 on, 1 off, 2 on, 1 off rotating schedule works well as does an every other day routine. Know when you are tired and when to call it good for a day. The workouts are programmed with the theoretical "everyday" client. I do this so everyone can catch some good MetCon and strength training in their workouts no matter where or when they come in. That doesn't mean you have to mimic and follow the same schedule. Too much of a good thing will cause tired muscles to become overtaxed and eventually reactive negatively to a seemingly innocuous and unrelated movement.

I bring the above points up due to the fact a few folks have found themselves with a couple of tweaks and twangs due to bypassing the above rules. Sure, the stuff is minor and will be gone in a couple days like any soft tissue aggravation, but in the interim it's a setback and has to be worked around and on for a bit to make it heal up and return to normal. Avoid the hassle entirely and prevent this stuff by following the normal protocol for rest and pre & post workout recovery.

Take care of yo'self !!

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Reminder - the SacTown Throw Down is next weekend. Unfortunately they are not allowing spectators to pay on-site and view the event. If you planned on going, you had to buy tickets in advance. So, I hate to tell my folks not to show up and watch since I know a ton of you were planning to come by, but they won't let you in to watch. I blame myself for not looking into this further and getting it straight before the event sold out. I apologize for the oversight and I am bummed many of you won't be there to cheer your friends on.

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WOD 2/5/10

“DEATH MARCH”

3 Rnds - 2m Rest Btwn Rnds

8 ManMakers (35/25)
10 Knee to Elbows
12 DB Thrusters (35/25)
14 Pull Ups
400m

The local weather is less than cooperative, so a run may very well be out of the question. In that case, Jump Rope for 1 Minute straight. Once finished with the circuit, rest for 2 minutes before repeating.

Yup, this is a good time. I can tell our attendance numbers are going to be low today. Fear only makes you weak.

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WOD 2/4/10

Increases will be made to 1RM's. If you were right on in the last cycle, add 5 Lbs to the Presses and 10 Lbs to the Squat/DL

If you were high repping the final open ended sets (12+ reps), then re-calculate a new 1RM using averages of the 3 weeks prior and use that.

Deadlift

5x65%
5x75%
5+ x85%

Press

5x65%
5x75%
5+ x85%

Rest

3 Rounds - No Time

10 Turkish Get Ups (25/15) - 5 per side
10 Russian Lunges (25/15) - 5 per side

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