WOD 3/10/10

500m Row, then:

20-15-10-5

Press (50% 1RM) 
Knees to Elbows
Push Ups

500m Row

A bit lower intensity, shorter time domain and change of muscle groups after the past two days. The Press is a strict press, not a push press or a jerk. If you do either, the rep doesn't count. If you don't have a 1RM for the press, then scale up or down from 80 men/50 women. Row, then do the reps, then finish with a row. Once you are done, I want you to spend some time rolling and stretching out. Pay attention to the low back and glutes after the last two days.

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Where's Waldo? ... or Kaysie and The Cat in this case...

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WOD 3/9/10

100m  Sprint

24 Burpees
24 Swings (55/35)
24 Lunges w/ KB (total for both legs)

400m

16 Burpees
16 Swings
16 Lunges w/ KB

400m

8 Burpees
8 Swings
8 Lunges w/ KB

100m

You will do the sprint and then come back in and do the above listed movements, However, on the Lunges you will take your Kettlebell or Dumbbell with you and hold it at the chest while you lunge. The lunges are total, NOT per leg. It should be fun!

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As a reminder, please try to clean up and police yourselves while at CFC. Allison and I are stretched pretty thin at the moment and the less mess the easier it is on us. I vacuum and clean the gym every night - little elves don't sneak in and do it for us in the wee hours of the night.

• Chalk is fine, just don't dump it all over the floor or put a 1 inch layer on your hands that gets everywhere. You would not believe how easily that stuff spreads and how hard it is to clean up.
• Barbells. When you rack them against the wall, please angle them in towards the wall so the rack does not get pulled loose from the wall.
• Dumbbells. Don't drop them from above shin height. The heads snap off if they hit at an angle. They aren't cheap.
• Bumpers. Don't toss them against the wall. It messes up the drywall. Please stack them.
• Workout stations. Please clean up and re-rack your workout areas and equipment when you are done.
• Shakes and water. If you spill some on the floor or lifting decks, please wipe it up so it doesn't turn to a sticky mess.Same with muddy shoes - clean them off outside.
• Bathrooms. This is for the men - please keep the commode clean and get paper towels IN the wastebasket. If you make a mess, *ahem* please clean it up. I don't like cleaning foul toilets.

We aren't trying to get all crazy on you, but with the increase in members, it helps us out tremendously and keeps things much easier on us and more streamlined for everyone! Thanks!!

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I am guessing everyone liked the gnarly new Pull Up structure in the CFC House!! Once again, give Paul "The Calves" Baker a big "Thank You" when you see him. He did that all on his own, on his own time, without us ever knowing he was working on it until last week when he said he needed to get in to put up a new structure!! You don't find that type of generosity and friendship much these days!

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WOD 3/8/10

"DIAFRAN"

3 Rounds

15 Deadlifts (225/155)
15 HSPU
15 Thrusters (95/65)
15 Pull Ups

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Something new is waiting for you all at CFC!  A HUGE "Thank You" to Paul Baker for his work and efforts!! Give him a Thanks when you see him!!

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WOD 3/7/10

REST DAY!!

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A few of you will relate to this post from "70's Big.com" about tweaks and injuries when it comes to barbell training or athletics in general. I know this hits home personally for me at the moment, and my stress level is through the roof as CFG NorCal Quals are coming up and I am trying to heal so I can train again and hopefully compete as planned.

Remember, CrossFit and it's various modes of training are definitely more physical and demanding than going to the local globo gym or Curves and spending some time at a nice leisurely pace on the treadmill after doing a few bicep curls. That being the case, you are going to have the occassional tweak, strain, spasm or pull. About 99% of the time it's going to be soft tissue stuff, so rest it and let it heal. Read that again - rest it and let it heal.

The tendency is to jump back in too soon and re-aggravate the injury furthering your setback. Work around it and let is heal. Then gradually re-introduce movements and weight to the affected area and begin the rebuilding process. Massage, ice therapy, stretching and the like are what it takes to get it all back together, but be smart and take your time.

Lastly, if you are bordering the edge of fatigue and physical breakdown from a long stretch of training or a hard day in the gym, know when to call it. This past week, Paul B was going for his 1RM deadlifts. He easily pulled 335 Lbs and then loaded up to 365 Lbs. Paul has had a history of back problems but since starting CrossFit they have been a thing of the past and he is doing things he never thought he'd be able to do, namely deadlifting very heavy loads. Paul is also slightly driven in his efforts, so sometimes he can push the envelope a bit far. However, on this day Paul set up on his final pull and began the lift but wisely let it go when he felt it was not feeling right. Could he have made the lift? Yes, I think so although his lower back would have done a lot of work due to the hips coming up early. But more importantly, Paul realized the better question was "should he make the lift?" Paul answered "no" and left it alone. A nice way to use your head and avoid a possible injury.

Anyhow, just remember you work hard in the gym and the results pay off very nicely. Just from time to time, the body will break down and you will have to repair it and get back on it again. It's the nature of the beast, so don't freak out and don't get discouraged! Keep up the great work!!

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WOD 3/6/10

10 Burpees
50 Squats
200m Sprint

10 Burpees
40 Push Ups
200m Sprint

10 Burpees
30 Sit Ups
200m Sprint

10 Burpees
20 Swings
200m Sprint

10 Burpees
10 Pull Ups
200m Sprint

Fun. If you can pair up with someone, do this as a team WOD. One person does 10 burpees then the other person goes. Then, each person does 10 reps of each movement, alternating back and forth until the movement is done. Run the 200m as a team and come back in to start with burpees again in the 10/10 fashion, then move into the next movement. 

Each person must do 50/40/30/20/10, you are just going to alternate in sets of 10 until you hit your numbers. One person will be at rest the entire time the other person is going and cannot start the next exercise until their partner is done with all their reps. Time stops on the last person to finish the run, so be a team and bring it home together!

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I don't know if Andy is back in town to do the Sat AM class, Scott is on a family outing and Allison is out of town. So, that means I may be at CFC a bit worn out and slow, so bear with me. Sleep...who needs it....

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