Tag Archives: Crossfit open 2014

Double Cardio Thursday

DAILY MOTIVATION

“Talent is a wonderful thing, but it won’t carry a quitter. ”
― Stephen King

Neither is flopping on the ground after your WOD.

Neither is flopping on the ground after your WOD.

Stephen King dropping some bombs of truth on you this morning! As a coach I can work with beginners, I can work with weakness, I can work with failure, and I can work with struggle and plateaus. What I can’t work with is a quitter. There’s very little that can be done for a person lacking motivation and drive. They need to find that on their own, its a personal journey one must undertake. Once they do however, a whole new world of possibilities awaits!

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TODAY’S CF ENDURANCE WOD

*This was my training session from Thursday, April 17.

MORNING SESSION

Warm-up: 25 jumping jacks x 3, leg swings front/back, bent over hamstring stretch, ankle rotations, 15:00 easy spin.

Biking: 400m intervals resting :60s until form/pace dissipates.

 AFTERNOON SESSION

Warm-up: 500m row, 50yd free, 100yd free, 150 yd free, 150yd kicking with trainer fins x 2.

Swimming: 25yd intervals resting :60s until form/pace dissipates

  • Completed 10 iterations with times ranging from :23s to 25s.

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Don’t Quit, but Sleep

DAILY MOTIVATION

Dropping some more truth on you!

Dropping some more truth on you!

Yes, you need another one of these! What Lindsey is talking about in the video goes well with the quote above. Combined they should provide enough motivation for quite a while. Aren’t you glad I post these?

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DAILY FEATURE: Better Sleep (Something you probably need)

1-sarova-lion-hill-leopard-in-tree-480

A few days ago I heard someone say something along the lines of “you break your body in the gym, refuel it in the kitsch, and rebuild it in the bed.” There in a nutshell you have the recipe for successful performance enhancement. On the specific topic of rebuilding your body in bed (aka getting enough QUALITY sleep) I found this great article by Tabata Time referencing a Mark’s Daily Apple article on how to improve your sleep quality.

Lately, I’ve been paying a lot more attention to my sleep as far as amount and quality are concerned. I’ve increased my average by about an hour a night and the results have been fantastic. Lots more energy during the day and a major increase in muscle production! Follow these tips and get your sleep dialed in.

http://www.tabatatimes.com/7-ways-you-are-sabotaging-your-sleep/

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CROSSFIT ENDURANCE WOD

Warm-up: 25 jumpings jacks x 3, leg swings front/back, bent over ham string stretch, ankle rotations.

Running: Ran for 20:00 focusing on form, technique, cadence, and pacing. Lots to think about, but it’s coming around.

Core:

  • Plank 3 x 1:30, :45s left, :45s right
  • Hollow rocks position hold 3 x TF with albs ankle weights. Time: :37s, :37s, :29s.

AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY….AND MAYBE A MASSAGE…WHOM I KIDDING, THERE WILL BE A MASSAGE!

Turned to Steel

DAILY MOTIVATION

One of the most motivating things I’ve read in a very long time. And that’s saying something. The portion in the middle that I highlighted is something that resonates with me on a deep level. I love it, I love running! Just go run somewhere!

“Running isn’t a sport for pretty boys…It’s about the sweat in your hair and the blisters on your feet. Its the frozen spit on your chin and the nausea in your gut. It’s about throbbing calves and cramps at midnight that are strong enough to wake the dead. It’s about getting out the door and running when the rest of the world is only dreaming about having the passion that you need to live each and every day with. It’s about being on a lonely road and running like a champion even when there’s not a single soul in sight to cheer you on. Running is all about having the desire to train and persevere until every fiber in your legs, mind, and heart is turned to steel. And when you’ve finally forged hard enough, you will have become the best runner you can be. And that’s all that you can ask for.” – Paul Maurer, The Gift – A Runner’s Story

…”turned to steel.”

D>S>P

PJ and I at the CF Endurance Seminar at CrossFit Meridian

PJ and I at the CF Endurance Seminar at CrossFit Meridian

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TODAY’S CF ENDURANCE WOD

MORNING SESSION

Here is a video from Nate Helming of San Francisco CrossFit, Helming Athletics, and The Run Experience. In case you were wondering what the terms I’m using in my warm-up description for my running and biking sessions this is it….

Warm-up: 25 jumping jacks x 3, leg swings front/back, bent over hamstring stretch, ankle rotations.

CF Endurance 6-Week Running Drill Program Week 3 Day 1

  • Drills – Stable arm drill x 3, carioca 3 x 10 both directions, exaggerated lunge 3 x 10 each leg, wall drill 3 x 20 each leg.
  • 1x through of: 4 x 1:30s @98 cadence, 1 drill of choice, 6:00 @ 93 cadence.

 AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY!

Together We are Stronger

DAILY MOTIVATION

Jimmi pushing hard through 14.5!

Jimmi pushing hard through 14.5!

This was taken from a recent Facebook post by Mobility WOD. It really touched a chord in me and I find it both inspiring and humbling. This will speak to you more if you are a coach than an athlete, but I think all will benefit from reading this. To all of the athletes out there, take this to heart your coach wants what is best for you and wants you to reach your full potential. Take every advantage you can of the vast amount of resources available. COMPLETELY IMMERSE YOURSELF! This level of commitment will pay dividends that you can’t possibly fathom. Please read, enjoy, and implement.

D>S>P

“We are living in an epoch.

For the the first time in human history, disparate sports, coaches, and athletes are able to share information and best practices. There has been no single larger influence on the field of human performance than the internet. You may think that the best coaches on earth would fight to protect and guard their accumulated knowledge, but reality is far from it. Coaches around the planet are feeding forward their best thinking and concepts to be rigorously tested by literally millions of users. The risk of remaining anonymous is the risk of being irrelevant. The risk of hoarding best practices is the risk of not contributing to the greatest era of human performance ever.

We believe that all good coaches and athletes are working at the limits of their understanding to solve a similar set of problems. To discount new thinking or modifications in technique is a significant error. As coaches we should not be quick to reject out of hand people’s considerable experience and due diligence. We should strive to understand how and why a coach or athlete thinks the way they do. We should evaluate their models and incorporate what we think is valuable.

Show me a better way. I’m in.”

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DAILY FEATURE: Wrapping Up the 2014 Open

20140403-155625.jpgFor someone who has been heavily into the world of fitness for years now, I have to say that successfully completing the 2014 CF Open is one of my biggest accomplishments to date. Going in, I had no idea what was going to happen and, to be honest, my expectations as far as my performance was concerned were not all that high. However, I was determined to at a minimum complete all of the WODs. Every week, I set a goal for myself as far as results in each workout. I kept these goals realistic, but certainly not easy to reach. No that its all said and done, I can happily report that I surpassed the goal I set for myself in all five of the WODs! Next year I set my sights a bit higher and will prepare as such. Progression, progression, progression!

If you want to see my scores and how I stacked up in the Northwest Region and worldwide check out My CF Games Athlete Bio Page.

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TODAY’S CF ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, HS hold x 3, 3ring dips x 3, 10 A/S x 3, 500m easy row

Rowing: :45s on / :30s off until form/pace dissipates

  • Completed 10 iterations

Core: Stability ball pike 3 x 20 superset with ab roller 3 x 10.

AFTERNOON SESSION

REST, RECOVERY, AND SOME MUCH NEEDED MOBILITY!

14.5 Brutality!

DAILY MOTIVATION: “My Blood. My Life. Always Forward.” by the Causualties

Pumped and ready to hit 14.5 hard! Great song to kick things off! Fast paced, hard hitting and contains the phrase “Always forward!” How can you beat that for some motivation!

D-S-P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, built up to 95lbs thruster, practiced burpee form/technique.

WOD: 14.5 – Thrusters and bar-over burpees for 21, 18, 15, 12, 9, 6, 3.

  • Time: 19:50

Core:

  • Farmer’s carry, 53lbs left and right arm for 60yds each arm x 3.
  • GHD sit-ups 3 x 12.
Cheers to everyone who made it through the Open 2014!!

Cheers to everyone who made it through the Open 2014!!

Well, the CrossFit Open 2014 is in the books and I am satisfied with my performance. Actually, having beaten my goals for EVERY one of the workouts, Iam more than satisfied. With 14.5 my goal was 22:00 minutes and I honestly thought that was pretty lofty! When I finished with a time of 19:50, breaking the 20:00 barrier I was absolutely ecstatic! This was one of the most mentally and physcially challenging workouts I’ve done in recent memory. I pushed with everything I had a went until I was pretty much out of fuel. The thrusters are what killed me on this one. Right from the start they were a struggle for me and for a brief moment in the round of 18, I didn’t know if I was going to be able to make it. Fortunately (and I don’t know how), the burpees came easily to me and I was able to keep them going continuosly with very few breaks. Compared to the thrusters where I was doing them in sets of 2 and 3 I really breezed through them. All in all, I’m very happy with my performance and glad to say that I did not finish this one and flop on the ground. Keeping it SISU Mikko!

AFTERNOON SESSION

REST and RECOVERY!

Running Drills, then Taking it Easy

DAILY MOTIVATION

Figured it was about time for another one of these! Greatest ads ever!

DAILY FEATURE

11 Most Destructive Nutrition Lies Ever Told

A little something for you to “chew” on for a Sunday afternoon! Yes, I went there. Please pay particularly close attention to numbers 2,3, 7, and 11!

EAT THIS!

EAT THIS!

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CROSSFIT ENDURANCE WOD

Warm-up: 25 jumpings jacks x 3, leg swings front/back, bent over ham string stretch, ankle rotations.

CF Endurance 6-Week Running Drill Program Week 2 Day 2

  • Drills – Ball of foot hops with forward lean 3 x 10, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :60s @96 cadence, 4:00 @ 91 cadence.

Core:

  • Plank 3 x 1:30, :45s left, :45s right
  • Hollow rocks position hold 3 x TF with albs ankle weights. Time: :37s, :38s, :33s.

After completing the CrossFit Endurance seminar I was still pretty shaky on the fundamentals of the pose position of running, at least in the application sense. What’s more is I didn’t have much confidence that I’d be able to make progress from working on the drills on my own. Fortunately, I was completely wrong! After just two weeks of the prescribed six of running drills, I have made drastic changes in my running form and technique, all for the better. What’s more is that these changes are coming much more naturally and comfortably. I can now get into the proper positions and run in the proper form without much physical or mental effort. Can’t wait to see where I am after six weeks!

AFTERNOON SESSION

REST, RECOVERY, MOBILITY AND STRATEGIZING ALL FOR 14.5 TOMORROW MORNING!

14.4 and Pool Time!

DAILY MOTIVATION

“You can’t wait for inspiration, you have to go after it with a club.” – Jack London

...or axe!

…or axe!

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CF OPEN 14.4

Warm-up: Stretching with PVC, 2:00 rowing at an easy pace, 5 toe-to-bars, 8 wall balls @ 20lbs, worked up to a 135lbs clean.

14.4 WOD: 14:00 AMRAP of:

  • 60 Calorie Row
  • 50 Toe-to-bars
  • 40 Wall balls @ 40lbs
  • 30 Cleans @ 135lbs
  • 20 Muscle-ups

Completed: 168 reps! That’s 18 reps of cleans which was over my goal of 160 reps by 8!

My nerves were getting to me all morning! Why? I don’t know. In my build-ups to the previous Open workouts this year didn’t involve nearly as much anxiety,but this one was different. The only cause I can see for this was the fact that in 14.1, 14.2, and 14.3 I possessed a pretty good idea going in on how I was going to perform and what the outcome would be. In 14.4 however, even though I had my strategy in place, I had no idea where to set my goal. I felt lost without a target to shoot for so I hastily set a point at completing 10 cleans so 160 was  my number to go for. As it turns out I was almost spot on! Completing 168 reps I again barely surpassed my goal, but nonetheless exceeded by initial expectations. This makes me want to set a higher goal for 14.5 and really grit my teeth and go for it!

My strategy for 14.4 revolved around pacing. After hearing from numerous people about how they had ran out of steam a fraction of the way through the WOD I knew I need to take this one a little slower. On the other hand, I was not planning on reaching the muscle-ups so I could afford to push myself more in an effort to maximize my clean count. I’m kind of ashamed to say that 135lbs is about 80%-85% of my 1RM. Couple that with the fact that I would have already completed 150 reps prior to my first clean made me a little apprehensive about how to pace them. Starting with the row I decided to set a pace of 1200-1300 calories/hr and see how that felt. I gripped the handle as lightly as possible to save forearm and started off. In actuality my pace stayed steady around 1100-1200 and I was off the rower just over 3:00 in. For the toes-to-bar I set my pace at 5 then break. This worked great and I was able to maintain it through around 35 reps. Then I finished it off with sets of 4 and 3, completing the toes-to-bar portion in just over two minutes! The wall ball pace was set at 8 then rest. Again, this worked well and I completed around 30 reps before my pace broke and I finished up with sets of 4 to 5. Finally, with about 3:30 remaining on the clock, I came to the dreaded cleans. I really didn’t have a strategy here other than to complete a rep, drop the weight from the finish position, recover until I could do another, then go again. For the first few reps I rested a solid 10 seconds between attempts. This turned out to be my biggest error in 14.4 strategy. With motivation from my box-mates I pushed through the cleans taking less and less rest as I progressed. If I had maintained this pace from the start of the cleans I most likely would have made it to the muscle-ups!

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CF ENDURANCE WOD

MORNING SESSION

Strength: ME Floor Press

  • Completed: 75lbs x 10, 95lbs x 8, 115lbs x 6, 135lbs x 4, 165lbs x 3, 175lbs x 2, 185lbs x 1, 190lbs x 1. *New PR!

Conditioning WOD: Completed 14.4. That’s enough conditioning for the day!

AFTERNOON SESSION

Warm-up: 500m row, 50yd free, 100yd free, 100yd kick, 150yd kick.

Swimming (Short Interval): 4-6 x 2:00 TT, resting 5:00 until form/pace dissipates or six rounds are completed.

  • Completed 4 iterations of the WOD with distances of approximately 208yds, 207yds, 206yds, and 205yds respectively. Consistent, no?