Tag Archives: double unders

It’s On! 14.1 This Morning!

DAILY MOTIVATION

Today’s daily motivation is in audio format! I’m a huge fan of music and frequently utilize it as a tool in my life whether it be for getting into a pumped up, motivational state or to relax and calm myself. Music is a wonderful and powerful thing! Look for more posts on music soon, I’m going to start incorporating it more and more!

So here’s what I listened to this morning on the way to the box to get ready and focused mentally. The song is called “Blood and Thunder” by the band Mastodon. I went right to the top for this one! It’s in my top two or three favorites of all time and Mastodon have been a staple in my music rotation for quite some time now. It may be your taste, it may not, but if you can’t get pumped when you hear this song, then I don’t know what I can do for you!

Mastodon is very much into making concept albums and this particular song is off of their album Leviathan, which in my opinion is their best. Leviathan is based around and draws from the story Moby Dick by Herman Melville. I highly, highly recommend checking out this album whether you’re a fan of the genre or not. Explore and expand your life experiences!

“Blood and Thunder” by Mastodon, complete with lyrics!

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Pre 14.1

Feeling great this morning, I’ve got my coffee with goat’s milk, my Quest bar, and half an apple in me and I’m ready to tackle 14.1! The plan is to get to the box about an hour early and warm up lightly practicing form and technique on both double unders and snatches. At this point its going to be what it’s going to be. “It is what it is and we are what we are,” if I can quote a true athletic genius (no names here, as it may be difficult to pick up my sarcasm when I use the term “athletic genius”). Go time will be about 6:00am! Wish me luck!

Post 14.1

Well, 14.1 is in the books and I have to say I’m pretty stoked with my performance! As I mentioned in a previous post, I set my goal at 100 reps for the WOD and this morning I was able to get a score of 112! That was two full rounds of 30 double unders and 15 power snatches at 75lbs plus an additional 22 double unders. Overall, maybe not that impressive. However, when you consider the fact that I couldn’t even do a double under a couple weeks ago and even going into this morning was not that good at them my score is not that bad! As far as execution of the WOD I pretty much just followed a pattern of 3-5 single unders then a double under. Then with the snatches I did 6-5-4 which also worked really well. Currently, I’m waiting on my score to be validated by my judge, then I will let you know what my standing is internationally and regionally!

In other news…

Yesterday, I went out and had the first design of a t-shirt made up. It’s pictured below, what do you think? Pretty cool, but a little too simple. I defnitely want something a bit more artistic so I have to wait on my art department to wake up (cough, cough). Let me know if you want one and I’ll see about getting a small order made up!

The original design for the Strength Through Discipline t-shirt!

The original design for the Strength Through Discipline t-shirt!

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TODAY’S CF ENDURANCE WOD

Hit it hard today CF Endurance family! I’m rejoining you tomorrow!

 

 

 

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That Nervous Feeling!

DAILY MOTIVATION

“Thinking something does not make it true. Wanting something does not make it real.” – Michelle Hodkin

It’s not enough the act the part, you have to live it, breathe it, eat, sleep, and drink it, immerse yourself in it, DO IT!

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My experiences thus far with 14.1:

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

As you know, I have been taking the past three or four days off training in an attempt to allow my body to get some much needed rest and recovery. This has given me a chance to catch up on some projects that I’m working on outside of training and prepping for this coming competition season. It has also given me the opportunity to focus more on my coaching. For the past two days I’ve spent a fair amount of time at JBLM CrossFit judging our athletes in their attempts at the 14.1 Open WOD. This was a fantastic experience as I was able to watch our athletes, ranging from beginners to regional competitors, giving it their all in 14.1! Good on all of you, as you are truly embodying the spirit of CrossFit! A quick example of this (without mentioning any names) was one athlete I judged who could not effectively string together double unders. This athlete struggled over and over again to complete double unders and was able to only do one or two at a time and only achieving that after a series of singles and misses. Despite their shortcoming with this exercise, this athlete never gave up! They pressed on and were able to get through a full round of double unders and snatches and begin another round of double unders! When it was all said and done this athlete was smoked just as much as someone who completed 400+ reps, because no matter what the result both gave it ALL THEY HAD! Thats what its all about!

So this brings me to the title of this post. That Nervous Feeling! You know the feeling; we’ve all had it. The event is rapidly approaching and you have prepared as much as you can, but are you ready? You’re feeling that combination of excitement, fear, stress, and nerves keeping you on edge, but will hopefully not overwhelm you when it comes time to perform. Quite the opposite in fact, you’re hoping that it will enhance your execution by keeping you focused mentally and driven physically to do the best you’re capable of at that time. That’s what I mean by “That Nervous Feeling” and that’s what I’m experiencing right now.

Don’t get me wrong, I have no delusions that I’m anywhere NEAR a regional competitor. The fact remains that I have yet to achieve double unders to a level where I am confident that I will be able to complete a round of them. Even knowing that I am not competitive for advancement I’m still on edge about competing with myself. I want to be able to link double unders and fly through this workout! I guess what’s getting to me most is that I take pride in the level of discipline I try to display in my training and every day life. Hell, I named my blog after it! Despite this being something of my mantra in life I do not feel like I’ve lived up to my words and my personal expectations as far as preparation and focus. Oh well, it’s not like I can’t do double unders period. I’ve been able to find a nice little pattern I can sustain of single under, single under, double under, single under single under, double under, and so on… Hopefully this will allow me to get through two full rounds and 10 double unders (thats 100 reps) which is my goal!

CrossFit Endurance Seminar:

Bring it!

Bring it!

One of the big events that I have coming up is the CrossFit Endurance Seminar on March 15-16 at CrossFit Meridian in Meridian, ID! I’ve been looking forward to taking this seminar for months and am counting the days (literally) until I take the trip to Boise! If you have never taken a CrossFit seminar before and you are interested in becoming a better athlete or coach in one of their specific realms I highly suggest looking into it. I have only taken the Level 1 Seminar, but was extraordinarily impressed with the level of thoroughness and professionalism exhibited by the CrossFit coaching team that taught it. All aspects of training from theory to practice, technique and execution, recovery and nutrition were covered in detail providing a challenging but informative weekend. If my experience at the Level 1 Seminar is any indication the Endurance Seminar should be a wealth of knowledge, information, and valuable experience! To maximize my experience, I’m going to be hard at work studying the course materials and working on the suggested movements, techniques, and mobility WODs suggested in my pre-seminar packet. Thus far, I have worked on some of the mobility pieces which come from none other than the Supple Leopard himself! All I can say is the man is both wonderful and terrible at the same time. (If you’ve ever done any of his Mobility WODs you know exactly what I’m talking about!)

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For those of you planning on hitting it hard, here is….

TODAY’S CROSSFIT ENDURANCE WOD

Feeling the Itch!

Rock Candy Mountain in Olympia. Just for the hell of it!

Rock Candy Mountain in Olympia. Just for the hell of it!

Taking another off day and literally having to force thoughts of training out of my mind… Especially after the release of 14.1 and watching Fisher and Hendren go head-to-head! Overall though I will say that I’m feeling stronger. Every night before bed I’ve been taking 10mg of melatonin and a serving of Progenex Cocoon, and also turned the temperature in my room down to 68 degrees and my sleep has been great! This good rest coupled with the fact that I’m still eating like I’m training has lead me to feel strong, solid, and ready to go! Looking to do some light technique work and crush 14.1 on Monday morning!

Check out this video by Barbell Shrugged featuring Brian MacKenzie and Athlete Cell as they breakdown and strategize for 14.1!

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DAILY MOTIVATION

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I love the Progenex commercials (and their products!) Simple, motivating, cool. And this one featuring Sam Briggs is my favorite! Watch them, get inspired, then go train. And take your Cocoon!

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CROSSFIT ENDURANCE WOD

Looks hardcore, don’t leave anything on the table with this one!

Snatches, OH Squats, and Running

Mark Allen, one of the all-time great professional triathletes!

Mark Allen, one of the all-time great professional triathletes!

Check out this episode of Genetic Potential TV where Dr. Kelly Starrett, Brian MacKenzie, and TJ Murphy interview Mark Allen!

Check out Mark Allen’s training web site. It’s complete with triathlon training programs, articles, blogs, and his training products. Great resource for triathletes of all abilities!

Daily Motivation:

“Try not. Do or do not, will or will not, there is no try.” – Yoda

Alright, so I’m not a Star Wars fan. In fact, I don’t think I’ve ever seen any of the films all the way through, but that’s neither here nor there. The point being that even though a fictional alien character said the quote it does not take away the validity or message behind it. In reality, this is one of my favorite quotes and one that I find to be truly eye-opening. Think about it for a moment. Every day we may “try” to do a lot of things, but in reality we may only accomplish or (accomplish to an acceptable level) only a few. The act of trying means nothing without the follow-through to the finish, hopefully with a successful product, no matter what that product may be. So who cares if you tried? You either did it or you did not. If you did good on you, you’ve accomplished something! If you didn’t, figure out why you didn’t, make the corrections/adjustments, and next time DO!

If you're going to quote Yoda, you have to put in a picture!

If you’re going to quote Yoda, you have to put in a picture!

TODAY’S CF ENDURANCE WORKOUT

MORNING SESSION

Warm-up:

  • 10 minutes of dynamic movements for running including: butt kickers, kareoke, high knees, leg swings, backwards runs, and skipping.

Running:

  • Run 3.2 miles at TT pace.
  1. Time: 21:01.

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 Hand-release push-ups x 3
  • 8 AKB @ 26.5lbs x 3
  • 5 OH squats with PVC x 3
  • Snatch work with PVC

Strength and Conditioning WOD:

  • Every minute, on the minute for 15:00 of:
  • 1 Power snatch
  • 2Hang power snatches
  • 3 OH squats
  1. Completed with a load of 75lbs.

Core:

  • GHD sit-ups 3 x 15

Technique Work:

  • Double unders

This afternoon’s workout was good. The WOD was not as difficult as I was anticipating. Never having gotten that tired doing the every minute on the minute, my body didn’t fatigue and I ended up with about :30s of rest for every iteration. I would have moved the load up a bit, but my snatch form still needs some work. I focused on form more than anything really. Still have a lot to work on there! Went right into the GHD sit-ups which went good, though the last time I did them I had a really sore abdominal area for two days after. We’ll see what happens this time. Kept the double unders session short as my achilles tendon was a little sore from the run today.

Bring it on tomorrow!

Short Interval Swimming

Aja Barto, CF athlete, keep your eyes on him in 2014!

Aja Barto, CF athlete, keep your eyes on him in 2014!

Behemoth CrossFit home of Aja Barto. A great looking box! For those of you near Cypress, TX check it out!

Aja Barto’s CF Games Page

Daily Motivation:

“To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength.” – Criss Jami

The shear amount of wisdom packed into this quote is mind boggling! Read it, understand it, absorb it, live it!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 50yds, 100yds, 150yds free
  • 150yds kicking x 2

Swimming:

  • 75yd intervals resting :60s until form/pace dissipate.
  1. 1:14
  2. 1:16
  3. 1:16
  4. 1:15
  5. 1:15
  6. 1:16
  7. 1:19
  8. 1:21

Core:

  • Ring plank 3 x TF
  1. :49s
  2. :40s
  3. :43s

Technique Work:

  • Double unders.

Feeling great in the pool; today’s workout of short interval (75yd) iterations was fantastic! More or less, I consider the 75yds distance as a sprint and treated this morning’s session as such a workout. As I mentioned yesterday, I am trying to work on my form in regards to rotation and elongation of my reach. With this in mind, I focused my warm-up on being slow, steady and targeting on these technique points. Then, instead of just charging into the sprint workout and splashing around for the next 30 minutes I stopped and put some thought into it. Attempting to draw the connection between my technique work and the sprint workout I intentionally focused on my form more than my speed. Simply put, I thought about obtaining the rotation and reach and just doing the motions faster. Lo and behold my times improved, I FELT faster and smoother, and the swimming was slightly less fatiguing! Let’s keep this up!

Double under technique practice was not good. #enoughsaid

AFTERNOON SESSION

REST AND RECOVERY!

More Squats?! Let’s Do This!

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The athlete pictured above is none other than Trey Hardee, a premier American Olympic decathlete! Check out the links below to learn more about him and the sport of decathlon! For those of you who are not familiar with the modern Olympic decathlon, it is a series of 10 events testing athletes in multiple disciplines over a two day period. The events on the first day are the 100m sprint, long jump, shot put, high jump, and 400m run. The second day events are 110m hurdles, discus throw, pole vault, javelin throw, and 1500m run. To say these athletes need to be well rounded is a significant understatement! It’s difficult for me to fathom the amount effort put in for general strength and speed, on top of the specialty skill training involved in this event! This is why Trey Hardee is one of my favorite athletes and someone whose work ethic and dedication should be emulated in your training!

Trey Hardee’s Web Site

Great article from Outside Online about Trey Hardee and the Olympic decathlon in general!

Daily Motivation:

“Succeed or fail, it’s all about getting outside your comfort zone. The only way to move forward is to take that next step.” – Danny Harf

Great advice from wakeboarder Danny Harf! Thanks for sharing this great bit of wisdom Josh!

From decathletes to wakeboarders, I’m spreading the love on Strength Through Discipline today! Read more about Danny Harf in this short bio then check out Defy – A Danny Harf Project!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • Row 500m
  • 5 hand release push-ups x3
  • 8 American kettle bell swings @ 26lbs x3
  • 8 DB shoulder press @ 15lbs x3

Strength:

  • Dynamic Effort (DE) Box squat 10 x 2 @ 70% 1RM on every :45s.
  1. Completed 10 x 2 @ 155lbs.

Conditioning WOD:

  • 1/2 Mary: AMRAP 10:00 of 5 HSPU, 10 pistol squats (5 left leg/5 right leg), 15 pull-ups. *Scaled the HSPU and pistol squats.
  1. Rounds: 4 + 5HSPU and 3 pistol squats.

Core:

  • Farmer’s carry with 80lbs KB. 60yds left arm/60yds right arm x 3.

Technique Work:

  • Double-unders

Awesome stuff happening this morning! First off, last night I was doing some online research into the proper technique for box squats. Never really having a formal lesson I wanted to ensure I was executing the lift properly. After coming across a few excellent videos, I realized that though my execution was close, it was not exact and I was focusing on the wrong things. This has inspried me to write a technique post on the box squat (check back soon!). The conditioning WOD proved to be difficult for me and required some scaling on the HSPU and the pistols. I decreased the range of motion on the HSPU by placing a couple stacked weights with an abmat below my head and going from there. On the pistols I simply held on topart of the pull-up rig as I went down, using it for support as minimally as possible. Actually, I felt like I’ve made some serious progress on my pistol squats and am hoping I will be able to them unassisted soon!

Despite putting in a good effort into my strength work and the conditioning WOD I still felt pretty good so I decided to do some heavy farmer’s carries to work my lateral core and then move on to some low intensity technique work on double unders. After some more invaluable coaching from Josh, I was able to link two double unders for the first time! This may not seem like a big deal (and from a training and competition aspect it certainly isn’t), but it is a pretty significant personal milestone for me. Double unders and muscle-ups have been the bain of my CrossFit existence for quite some time now and I’m hoping to get them down before the Open workouts get released in two weeks time. Feeling like this morning was a great step in that direction!

AFTERNOON SESSION

Warm-up:

  • 500m row
  • 50yds, 100yds free
  • 150yds kicking

Swimming:

  • 200m with 2:00 rest until form/pace dissipates.
  1. 4:10
  2. 4:15
  3. 4:19
  4. 4:25

Swimming felt strong and I focused hard on my form. I’m working on more of a rotation and lengthening my reach in the water. This cuts down on the speed of my stroke, but I think in the long run I will be more efficient and get more out of each pull. We’ll see how it goes, but I’m feeling powerful in the water. Getting pumped for open water swims when it warms up!