Wednesday: Everyday Challenges

* Breaking News* – The normal (normally awesome) Tuesday post is below, but I’d like to add reason #4356 that I LOVE CROSSFIT.

The CrossFit Games have just announced a surprise 4th day of competition that will be held this Wednesday. This aint no ‘War of the World’s’ put on – this is really going down and I love it. It’s going to take place on the military base of Camp Pendelton – it’s an Ocean swim, 8k trail bike ride, 11k trail run. THEN…a head to head obstacle course. I’m not making this up. For the full article, click here.  Then, t

Ok, so why do I love this so much? When you say you’re ‘Ready for Anything’, also known as being ‘Ever Ready’ – and then put a date on that competition, it necessitates that you are ready for anything on a specific date at a specific location. Then you involve tapering, periodization, and all sorts of other very important things…but it changes the nature of what you’re testing. Are you testing ‘unknown and unknowable’ along with ‘ready for anything’ or are you testing who’s best at a specific date/site. Nothing wrong with either – just they mean different things. And in the spirit of CrossFit and the CrossFit Games…I FREAKING LOVE IT!

Post your thoughts to comments!!!!

 And now for the regularly scheduled post –

Day 1 of our Testing Week was a huge success. Lots of PR’s, lots of huge break throughs.

Day 2 of testing is a combo of strength and accuracy.

Yup – Deadlifts and Double Unders. Two of our favorite movements, and 2 of my favorite WOD’s. It’s important to remember that when we do these tests, that you’re prepared for them technically, but we haven’t let the WOD’s out prior. Ready for anything, right? Right.

Let the ‘testing’ continue…but first…a little dose of mobility for ya. Want to put up a big PR and have a new Facebook profile photo? Yeah you do. Watch KStarr drop some more mobility knowledge and then come in fired up!

Our Summer ‘Barbell Strength’ starts next Monday at 8:30pm…are you ready to step up your game again?

-Tuesday’s Training

Level 1 CrossFit

Level One/Two CrossFit (7am)

All Levels CrossFit

Skill: DeadliftFind your 3 Rep MaxWOD: 1 min per station, 3 rounds

  • Jump Rope
  • Deadlift
  • Push Ups
  • Row (for cal)

A. Find your 1 Rep Max Deadlift (up & down)B. Mini Flight Simulator (20 min cap)

  • For time – double unders
  • 5-10-15-20-25-20-15-10-5 reps

A. Find your 1 Rep Max Deadlift (up & down)B. Flight Simulator (20 minute cap)

  • For time – Double Unders
  • 5-10-15…45-50-45….15-10-5 reps
  • If you break on double unders, you must start that round over
  • Scale to 5-10…20-25-20…10..5
  • Scale to single unders (every break run to sidewalk)

* Breaking News* – The normal (normally awesome) Tuesday post is below, but I’d like to add reason #4356 that I LOVE CROSSFIT.

The CrossFit Games have just announced a surprise 4th day of competition that will be held this Wednesday. This aint no ‘War of the World’s’ put on – this is really going down and I love it. It’s going to take place on the military base of Camp Pendelton – it’s an Ocean swim, 8k trail bike ride, 11k trail run. THEN…a head to head obstacle course. I’m not making this up. For the full article, click here.  Then, t

Ok, so why do I love this so much? When you say you’re ‘Ready for Anything’, also known as being ‘Ever Ready’ – and then put a date on that competition, it necessitates that you are ready for anything on a specific date at a specific location. Then you involve tapering, periodization, and all sorts of other very important things…but it changes the nature of what you’re testing. Are you testing ‘unknown and unknowable’ along with ‘ready for anything’ or are you testing who’s best at a specific date/site. Nothing wrong with either – just they mean different things. And in the spirit of CrossFit and the CrossFit Games…I FREAKING LOVE IT!

Post your thoughts to comments!!!!

 And now for the regularly scheduled post –

Day 1 of our Testing Week was a huge success. Lots of PR’s, lots of huge break throughs.

Day 2 of testing is a combo of strength and accuracy.

Yup – Deadlifts and Double Unders. Two of our favorite movements, and 2 of my favorite WOD’s. It’s important to remember that when we do these tests, that you’re prepared for them technically, but we haven’t let the WOD’s out prior. Ready for anything, right? Right.

Let the ‘testing’ continue…but first…a little dose of mobility for ya. Want to put up a big PR and have a new Facebook profile photo? Yeah you do. Watch KStarr drop some more mobility knowledge and then come in fired up!

Our Summer ‘Barbell Strength’ starts next Monday at 8:30pm…are you ready to step up your game again?

-Tuesday’s Training

Level 1 CrossFit

Level One/Two CrossFit (7am)

All Levels CrossFit

Skill: DeadliftFind your 3 Rep MaxWOD: 1 min per station, 3 rounds

  • Jump Rope
  • Deadlift
  • Push Ups
  • Row (for cal)

A. Find your 1 Rep Max Deadlift (up & down)B. Mini Flight Simulator (20 min cap)

  • For time – double unders
  • 5-10-15-20-25-20-15-10-5 reps

A. Find your 1 Rep Max Deadlift (up & down)B. Flight Simulator (20 minute cap)

  • For time – Double Unders
  • 5-10-15…45-50-45….15-10-5 reps
  • If you break on double unders, you must start that round over
  • Scale to 5-10…20-25-20…10..5
  • Scale to single unders (every break run to sidewalk)

Hey guys! I love a good challenge as much as anyone else. I believe challenges keep us striving to do our best, they test our abilities, and they help keep us hungry for ongoing improvement. In addition to the workout ‘tests’ this week, I also recommend testing yourself after every WOD this week, by challenging a friend at your training session to a short competition.

To add to the fun, I’ll be popping in and out of various classes issuing random challenges to whomever would like to participate. These challenges will be random, but they will also be designed to help your training and skill work. Friendly competition breeds results, so be ready for anything! I’ll see you on the battlefield!

-Coach Murillo

Manuel has been training consistently in our Level 1 CrossFit classes and it shows in his super improved form!

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 2012 Games Shuttle Run, for time – best of 3 attempts

  • (this event will take place Saturday at The Home Depot Center (possibly also at your local Home Depot)
For time – Sprint the following distance
  • 50 meters out
  • 50 meters back
  • 100 meters out
  • 100 meters back

 

 Skill: Running Technique, then –

  • 2012 Games Shuttle Run – best of 3 attempts
  • For time – Sprint the following distance
    • 50 meters out
    • 50 meters back
    • 100 meters out
    • 100 meters back
B. 4 Rounds for max reps, rest 1 minute after all stations are complete

  • :30 Seconds Dips
  • :30 Seconds Bumper Plate Sit Ups
  • :30 Seconds Hand Stand Push Ups (Scale to AbMat, box, then regular push ups)
  • :30 Seconds Plank Hold – 1 point for every second held (‘bows & toes)
C. Max Hold for time
  • Front Leaning Rest on Rings
  • Sub to Plank Hold
WOD: 4 Rounds for max reps, rest 1 minute after all stations are complete

  • :30 second Push Ups
  • :30 second Sit Ups
  • :30 second KB Swings
  • :30 second Plank Hold
  • Rest 1 minute, then Max Plank hold for time