Sunday, November 29, 2009

Warm up:

3 rounds:

Half dot drill
KB cross-walk
Run 1 lap
20 leg pendulum

WOD: 40/20 for 5 rounds:

Heavy mb shouldering
Jacknife
Renegade row
Jump rope
Rope snap

Thursday, November 26, 2009

Happy Turkey Day!

Ran the 5K Turkey Trot in Boulder with Orrie.

27:47 (exactly one minute slower than last year - booh)

Tuesday, November 24, 2009

Writing this a day late, so my memory is very fuzzy...

Warm up:

3x:

10 pass through
10 0hs
something else?
75 jump rope

Skills:

5 rounds: 10 cossack/10 1-arm snatch/10 knees to elbows

WOD: 5x of 30/30 format; 90 sec. in between rounds

Atomic push up
Sprint
something else
double kb clean & press (25)

Monday, November 23, 2009

Warm up:

3x:

10 halo

10 around the body

10 goblet squat

10 pumps

Skills:

5x:

10 1-arm snatch each side (25)

Kipping pull ups (did frog kip - 7/6/6/6/5)

20 side to side jumps

WOD: 5 rounds: leg circuit, 20 kb swings (35), 20 sit ups

15:52

Sunday, November 22, 2009

Warm up:

2 full rounds + a 3rd round of mini dot drill:

Mini dot drill
kb crosswalk carry (25/35)
10 frogger
30 sec. plank each side

WOD: 40/20 for 5 rounds; 1 min. rest in between rounds.

Hip press/leg curl
box jump
frog hop/bear crawl/alligator
jump rope
superplank
mb shoulder lift

Saturday, November 21, 2009

Warm up:

Halo - 3o sec. in each direction
Around the body - same
Around the ankles - same
Spinal wave
Squat and half
10 cossack lunges each side
Think I'm forgetting some...

Skills:

3 TGU
10 ring rows

WOD: Partnered with Kim. As many rounds as possible in 20 minutes of 20 med ball slams (16), 15 kb swings (35), 10 quad hops, 10 squat jumps.

17 total; I completed 8 full rounds plus 17 ball slams.

Friday, November 20, 2009

I'm taking a rest day, but I wanted to post something from another CrossFit Affiliate, CrossFit MPH. The owner and head coach, John Main, is my former personal trainer in Washington, D.C., and he recently opened his own affiliate. He introduced me to CrossFit, and he's the one who persuaded me that I could become an athlete. He's also the person who taught me to do my first pull-up! I'm so incredibly honored by his blog post from today:

http://metamorphitness.wordpress.com/2009/11/19/wod-201109/

This workout is long overdue. We had an athlete once named Nadine, whom I affectionately called “Dizz” for no particular reason. Nadine was our first fire-breather, man or woman. She routinely beat(-up) our boys. It was great. Remember, Neil—that 20-minute AMRAP of 10 bodyrows and 10 pushups where she scored 200 reps each, and the next closest guy didn’t make 300 reps total? Good times.

If you retrace our path to opening MPH, it started years ago during her time with us. See, Nadine was our first athlete to really buy-in to what we were doing at the “Globo Gym,” and her enthusiasm proved to us for the first time that we were on the right path. As she would tell you, Nadine was not a natural athlete. Instead, she would come in and work her ass off—harder than anyone in the room. She trained on her own religiously, following our programming and recommendations exactly. When she finally dialed-in her nutrition, she reaped the rewards in every measurable way. And when she made it to the Big Time (in a way only you fellow lawyers would understand), we sent her off to Oregon with some very specific guidelines, in search of a real CrossFit affiliate. Recreate Fitness is incredibly lucky to have her.

On top of all this, Nadine is one of the most fantastic human beings you could ever hope to meet—loyal, humble, hilarious. A coach’s dream.

So, to you, Dizz, a workout to challenge your sensitive hands, to play to some strengths, to address some weaknesses. It’s an amazing thing to know that our community extends from “little Church Street” across the country.

–John

“Dizz“
five rounds for time:
5x deadlift @ 315/225-lbs.
10x toes-to-bar
15x chest-to-bar pull-up*

*You must make contact with the pull-up bar anywhere from the collar bone, down. No contact, no rep.