Wednesday, June 30, 2010

WOD: 6/30/2010


Memorable quote: The tarahumara bear is dead, the tarahumara gazilla has been birthed in his aftermath!
WOD:
120sec-90sec-60sec-30sec (rest 1min between sets)
Air Squats
Burpees
Do 2min max reps airsquats, rest 1min, then 2min burpess etc....

5x5 Front Squat (3min rests)
Every set should be tough. Increase the weight if you get all 5 reps.
185#, 190#, 195#, 200#, 210#(3)
Notes: Game tonight at 8pm!

Tuesday, June 29, 2010

WOD: 6/29/2010

CFE WOD:
REST DAY

Notes: I have been looking back on my training the past few weeks. I need a little bit of de-loading. So this work week is going to be easier, then I will get after it on Saturday and Sunday.

Everything you need to know about the upcoming TOUR DE FRANCE!
(click on picture)

Monday, June 28, 2010

WOD: 6/28/2010

WOD:
3 Rounds for Time:
50 Box Jumps
20 Deadlifts (135#)
10 Pullups
Time: 6:52

Last round of yesterday's WOD...GET SOME!

Sunday, June 27, 2010

WOD: 6/27/2010

WOD:
4 Sets:
30m Car Push
5 HSPUs Unbroken
20 Box Jumps Unbroken
25 Double-unders Unbroken
2min Rests after each set
Times: 2:22, 1:59, 2:49, 2:16,

Saturday, June 26, 2010

WOD: 6/26/2010

CFE WOD:
12 x 350m @ 95%
(4min rest after sets 1,2,3,5,6,7,9/6min rest after sets 4 and 8)
This is speed work!
Times: 1:02,1:00, :59, :59, :58, :59, :59, 1:00, :59, 1:00, 1:01, :59
WOD: Rest Day
Notes: Did this Sunday. This running workout was terrible! Forces you to go all out every time. Not to mention that the entire workout took 1:10 minutes. Just what I needed though. Some high intensity work, allowing me to go all out continuously. The technique work the day before definitely paid dividends because my lower back felt great during the workout. Should not have had the dark chocolate with espresso beans before hand...HEART BURN!!!!
A taste of yesterday's workout...

Friday, June 25, 2010

6/25/2010

WOD:
7000# Ground to Overhead
(52reps of 135# clean and jerks)
Time: 7:09
CFE WOD:
Row:
4x45sec (3min rests)
8min rest
Repeat, with 3:15 rests
Snatch Technique from 6/24/2010

Compared to 6/4/2010

Thursday, June 24, 2010

6/24/2010

WOD:
Strength:
3x5 Backsquat (3min rests)
(225#,230#,235#)
O-lifitng Technique Work

Metcon:
25-20-15-10-5
Goblet Squat(2 pood)
Squat Thrusts
Knees to Elbow
Time: 10:54
US and A!!!!

Wednesday, June 23, 2010

WOD: 6/23/2010

WOD:
Angie
100 Pullups
100 Pushups
100 Situps
100 Airsquats
Time: 14:47

5x2 Power Clean:
135#,155#,175#,185#, 195#

CFE WOD:
Run:
7x400m (2min rests)
All-out efforts
Times: 1:06, 1:08, 1:12, 1:15, 1:15, 1:18, 1:18

Looking to skim down for summer ladies??? Try this!

Tuesday, June 22, 2010

WOD: 6/22/2010

CFE WOD:
Bike:
5min on
2:30 off
6min on
3:00 off
7min on
DONE!
Notes: This workout was just what I needed! An all out burner. Didn't stop burning my quads and lungs until the buzzer went off. 7 min of all out effort on the bike feels close to lying down on hot coals. I think that the bike workouts are going well because you have to worry less about technique, whereas the swimming and running rely more on the form. I was thinking today that the elites get to where they are more by building the engine and smashing their heads against the wall then forming flawless technique. When analyzing Chris McCormack in the pool, and Chris Lieto in on the run, these guys aren't close to perfect form. Come to think of it, they are pretty mediocre. The difference between the amateur and them is they get burning and keep burning until the finish line.

Monday, June 21, 2010

WOD: 6/21/2010

CFE WOD:
Swim:
9x1 min (1min rests)
Effort over 80%
Keep same distance on each effort
Distance: 65m on all 9
Are endurance sports just a bunch of horeshit???

Sunday, June 20, 2010

Happy Father's Day!

DESSERT!
My brother and I put together a little Father's Day dessert treat.
One of my favorite concoctions: Oreo Pudding Pie

Ingredients:
1 container cool whip
1 dozen chocolate pudding cups
1 package Oreo Cookies(double stuffed is preferred)

Instructions:
In a ziplock bag, place the Oreos and use a mallet to crush the Oreos into small pieces. Put a layer of the crushed Oreos in bottom of a pyrex baking dish. Put a layer down of the chocolate pudding cups on top of the crushed Oreos. In a mixing bowl mixed more crushed Oreos in with the container of cool whip. Layer the cool whip/oreos on top of the chocolate pudding. To finish, put a dusting of the crushed Oreos on top of the cool whip.

Refrigerate for two hours (if you can resist)



Warning: This dessert is 100% non-paleo

WOD: 6/20/2010

WOD:
Crossfit Canadian Regional WOD #4
50-40-30-20-10 Double Unders
10 burpees after each round

Time: 4:40

Notes: Missed reps in rounds 3 and 5. I did an extra burpee in one of the rounds too. All-in-all a pretty terrible performance. Analysis: My brother wasn't keeping count and when I asked him to give me a count, he doesn't know. This infuriates me and I lose focus for the rest of the WOD. Do I take my frustration of my lack of energy and sapped shoulders from 3 straight days of shoulder intense exercises on my brother?Yes. Does it effect my performance? Yes. I need to stop worrying about people seeing me as human. I am not perfect and I am not super human. I make mistakes and that's why I posted this video. I have to learn to fail and not worry about what everyone is going to think. Rather than just chalking it up as experience, taking the good, and moving on.


Saturday, June 19, 2010

WOD: 6/19/2010

WOD:
3 Rounds for Time:
15 Thrusters(135#)
15 Ball Slams(20#)
15 Burpees
15 Double Unders

Time: 12:36

CFE WOD:
Run
10k Time Trial
Previous time:39:58
Time:42:28 (6:50 mile pace)
Notes: Not a good idea to do a 10k time trial 3 hours after a WOD (especially when the WOD includes heavy thrusters). My legs were completely shot going up the steep hills in my town. Not to mention that my Pose Technique was off. I wanted to just get this run over with so I could enjoy my Sunday (father's day). I can't wait to go to my cert on July 10, stare the inventor of Pose right in the eye, and say,"I want to run fast!"

LAST SET OF YESTERDAY'S WOD.....

Friday, June 18, 2010

WOD: 6/18/2010

CFE WOD:
Bike:
4min all-out effort (2min rest)
5min all-out effort (2min rest)
6min all-out effort (2min rest)
5min all-out effort (2min rest)
4min all-out effort (2min rest)
Notes: Couldn't keep track of distances, but avg. speed was around 24 mph.

WOD:
5x3 Squat Snatch (2min rests)
95#,115#,125#,135#(2),145#(2)
Rest 5 min
8 rounds:
20sec max burpees
2min rests
Results:
12 or 13 in each round

Thursday, June 17, 2010

WOD: 6/17/2010

CFE WOD:
Swim:
4 sets(all-out):
50m(1min rest)Goal Times: :42
100m(1:30rest)Goal Times: 1:30
200m(3:00rest) Goal Time: 3:00
Times:
Set 1): :36, 1:30, 3:24
Set 2): :40, 1:30, 3:30
Set 3): :41, 1:34, 3:34
Set 4): :40, 1:42, 3:42

Wednesday, June 16, 2010

WOD: 6/16/2010

WOD:
6 Rounds:
1 min max row
Rest 3 min
1 min max reps bench press (135#)
Rest 1 min

Results-
Round1:351m/33 reps
Round2:309m/22 reps + 6 Push-ups
Round3:310m/47 Push-ups
Round4:308m/51Push-ups
Round5:304m/51Push-ups
Round6:306m/50Push-ups

Notes: I have changed up my training ideas a little bit. This workout was designed to push anaerobic threshold, not just going at a low intensity for longer lengths of time. I burned out on the bench after about 30 reps, and to keep going I decided to switch to push-ups so that I could go hard for 60 seconds.


Tuesday, June 15, 2010

WOD: 6/15/2010

WOD:
20 min AMRAP
7 cleans (135#)
14 Overhead lunges (45#)
21 Knees to chest
Rounds: 13 plus 7 cleans
CFE WOD:
Lacrosse game at 7:30


Monday, June 14, 2010

WOD:6/14/2010

WOD:
5x5 Deadlift
275#,275#,285#,295#,305#

5min AMRAP:
5 Burpees
15 Squat Jumps
Result:8 Rounds

CFE WOD:
12x1min All-Out-Sprints(:30sec rest between sets)
Maintain the distance
(Avg. Distance .42miles(25mph))
NOTES: What a sick CFE WOD. My quads were burning so badly after the 4th set. I am learning that if it doesn't hurt, you aren't going hard enough. When performing this high intensity WODs, you have to make it hurt, and continue to make it hurt, not take sets off. That is the most difficult part about this training, getting comfortable with the uncomfortable on a regular basis. The deadlifts went really well. I PR'd by a good amount for 5 reps (I will go back and check the last time I did it...just check'd was 260# on 4/21/10...45# PR). The metcon was a real burner. My quads were destroyed after I got the last rep of my 8th round, just under the 5 min cap.

Sunday, June 13, 2010

WOD: 6/13/2010

WOD:
REST DAY

CFE:
Swimming Practice
Work on arm recovering, and symmetry when breathing
Drills: zen switch, ear hops, and draw straight line


WOD:6/12/2010

CFE WOD:
1 mile Time Trial
Time: 5:38

WOD:
For time:
25 pullups,20pullups,15pullups,10pullups,5pullups
paired with 5 kb swings,10kb swings,15kb swings,20kb swings,25kb swings
(1.5 pood)


Friday, June 11, 2010

WOD: 6/11/2010

WOD:
5 Rounds for Time:
5 Push Press
10 Burpees
Strength work:
5x3 OHS (rest 2 min between sets)
CFE WOD:
Swim
500m w/baggie shorts


Thursday, June 10, 2010

WOD: 6/10/2010

WOD:
CINDY
20 min AMRAP
5 pullups
10 pushups
15 situps

ROUNDS:
28 plus 5 pullups and 8 pushups
Notes: Death to Cindy!

CFE WOD:
Bike-
3x7min all out efforts(3min rests)
Results:2.46miles[21.1avg.mph]2.7miles[23.1avg.mph]2.43miles[20.8avg.mph]

Notes: To get better at intervals, you have to go hard enough to make it hurt for the entire interval! At no point should you be cruising, its an all out effort, so by the end of the interval you should be BURNING!

Gotta rep the alma mater....

Wednesday, June 9, 2010

WOD:6/9/2010

WOD: REST DAY

One arm kettlebell snatches.....


Tuesday, June 8, 2010

Song of the Day

Thought I would post this before it gets played to death on the radio, club, and gym...
Know where you got it first!
Songs to get you going....

WOD: 6/8/2010

WOD:
15 min AMRAP:
5 KB(1.5 pood) Snatches left hand
5 KB(1.5 pood) Snatches right hand
10 Split jumps
5 KB(1.5 pood) lying press right hand
5 KB(1.5 pood) lying press left hand

Snatch Grip Deadlift 3,3,1,1
Weights: 225#,245#,265#,285#

CFE WOD:
SPEED/THRESHOLD WORK
3x(200m+400m+600m)
Rest as long as it takes you to complete the distance
TIMES: (:30,1:12, 2:00) (:34,1:16,2:02) (:31, 1:21, 2:06)

Monday, June 7, 2010

WOD: 6/7/2010

CFE WOD:
Tempo Ride:
18 mile 80%/90%
TIME: 50:15 (avg. speed 21.5 mph)
This movie looks tasty......

Rededication

I will be the first to admit it...I have been slacking lately on my Crossfit Endurance WoDs, but it's difficult when you do not have a goal set for your training. That is why I am going to be signing up for the Escape to Miami Olympic distance triathlon, held on September 26. I will be working on mostly speed for the next month before I start honing in on the specific times and skills that I will need for this technical and taxing race. Remember, if you can't train fast, you can't race fast!

Sunday, June 6, 2010

WOD: 6/6/2010


CFE WOD:
Swim:
6 rounds
2 min all out effort
1 min rest


WOD:
"Park Chipper"
For time:
450m Run w/15# backpack/20# sandbag
Drop sandbag
30pullups
50 pushups
50 Airsquats
Pick up Sandbag
450m Run
Drop pack and sandbag
30 pullups
50 pushups
50 Airsquats
30 Burpees
50 Double Unders
TIME: 17:31
Notes: Sometimes you just have to make due with what you have. CF Westchester is closed, so I had to make my own workout up and do it on the jungle gym at the park.

Saturday, June 5, 2010

WOD: 6/5/2010


Tarahumara Bear Clean and Jerks 315 lbs. Crossfit Delray Beach(Background) goes on to take first place in the Southeast Regional Affiliate Competition
WOD:
Hang-Hang Snatches
5x2(Increasing weight after each set. 1 minute rests in between sets)

For time:
3 Rounds for Time:
10 ground to overhead(#135)
30 box jumps
5 HSPUs
Time: 7:3o
Notes: Hit up Port Fit, the newest Long Island Crossfit affliate. My buddy Ryan is going to be opening the doors soon, so my brother thought it would be appropriate to christen this place with some blood and sweat(and my brother's tears after I smoked his wack ass in the WOD). Working on my snatch; it's getting better. I need to work on my overhead squat. I get under the weight and it crushes me. Back to work!!!

Friday, June 4, 2010

WOD: 6/4/2010


WOD:
450m run
3 min max pushups(103)
2 min max situps(68)
1 min max kb russian swings(1.5 pood)(36)

5 min AMRAP
10 Ball Slams
10 Situps with 20 lb med ball tosses
Rounds: 7 plus 10 slams and 5 situps
CFE WOD:
BIKE:
TABATA!!!!
8x20:10


Thursday, June 3, 2010

WOD 6/3/2010

CFE WOD:
Run:
20min time trial
Goal: 5400m
Results: 5000m

Notes: Off by 400m. I did 5.1k in 20:34(6:32 min/mile pace). I was overall pleased with the time trial. Form was pretty good today. Worked on letting the knee coming up while continuing to lean, and of course, pulling the heel directly to the butt cheek. I went faster than the last time I did this same run last time (6:45 pace). Tomorrow I am back to work in the gym, and I have a tabata workout on the bike, so that should be fun!



Wednesday, June 2, 2010

WOD: 6/2/2010

WOD:
4x5 Push Press
(185(4),180,185(5), 190(3)
Metcon:
3 rounds for time:
10 push press
20 stick jumps
10 Sumo Deadlift high pull
Time: 2:36
CFE WOD:
10x1/4mile hill repeats
(5x recovery time:this is a phosphogenic/atp workout, rest up)
Notes: I only did 5 repeats(1:30, 1:23,1:26, 1:20, 1:23)
I had to leave to get to a workout

Tuesday, June 1, 2010

WOD: 6/1/2010

CFE:
Swimming Drills

WOD:
6x1 Front Squat
(215#-235#) PR: 235#
For time:
Row 500m
25 OHS KB Right Arm
25 Pullups
25 OHS KB Left Arm
25 Pullups
25 Swings Right Arm
25 Clap Pushups
25 Swings Left Arm
25 Clap Pushups
Run 500m
TIME: 10:38
Notes:Had to walk down the driveway and back so as not to alert neighbors that a crossfit was working out!