It's another benchmark workout today, so if you weren't able to think of a 6 week 'tweak' on Wednesday (or if you just hate using thrusters and pullups as a benchmark), you've got second chance.  Woot!

If you haven't had a chance to join the Saturday 9 am class for a good ole fashioned Team WOD, perhaps that's just the 'tweak' for you!  The Team WOD is a great opportunity to get to know your fellow CFV'ers from other time slots,  and to get some good sweat on.  Oh yah, and we laugh.  A LOT.  It's an awesome way to start your weekend.

WOD - Friday - 3/30
Benchmark WOD (Retest in 6 weeks)
3 Rounds For Time:
400M Run
12 Front Squats 135/95
21 Double Unders

WOD - Saturday - 3/31
TEAM WOD - 9 am sharp!
 

Yeaaaah!

03/28/2012

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WOD - Thursday - 3/29
Rest It Up, Yo! (Or pay what you owe...)
 
 
We've gotten a whole lot of thruster and pullup practice in these past few weeks.  Hot diggity dog, you're all going to kill "Fran" the next time that WOD comes along!

To assist in your future "Fran" domination, we're adding a some fun to the thruster-pullup combination by throwing in a 500 meter row.  Take a peek at the above video for some ways to get the most from your rowing experience.

This WOD is a benchmark workout, meaning we will be performing it again in 6 weeks to gauge improvement.  Benchmark workouts provide an excellent opportunity to play mad scientist and 'tweak' your routine.  Small changes to diet, sleep, workout schedule and time, or the addition of supplements can often lead to big changes in performance.  In order to witness these changes, commit to making your change for the entire 6 weeks.  For example, you may want to try switching to the Paleo diet if you're not on it already.  Commit to the change for 6 weeks.  After 6 weeks, when this workout comes up again, note how you feel, note your change in performance, and determine if your chosen 'tweak' was beneficial.  On Paleo?  Try Paleo-Zone.  Try some new supplements -up your fish oil, try a protein shake, etc.  Only coming to the gym 3 times a week?  Shoot for 4!  Commit to 8 hours of sleep a night instead of 6.   

You get the idea.  There are many tweaks to chose from, but no need to do them all at once.  Take a single small component of your training that you'd like to play with - commit to altering that one component for 6 weeks, and note the results.  You'll never know if 5 grams of fish oil a day vs. 3 grams of fish oil a day makes a difference in training if you don't test it out, or if protein shakes are worth the hype if you've never consumed them consistently and measured performance.  It's your chance to be your very own scientific experiment - beakers and bunsen burners not required!

WOD - Wednesday - 3/28
Benchmark WOD (Retest in 6 weeks)
3 Rounds For Time:
500M Row
12 Thrusters 95/65
21 Pullups
 
 

Wahoo!  In this WOD you get the freedom to choose your preferred method for getting the bar from your shoulders to overhead.  The video illustrates three of your options, but left out the split jerk.  If you need a reminder of what the split jerk (or any of these movements) entail, fear not - Coach will happily assist you.

Things to remember - a shoulder press and a push press are faster for cranking out reps than a push jerk or split jerk.  HOWEVER, a shoulder press and a push press will definitely tucker those arms out more quickly than a push jerk or split jerk.  Use this information accordingly when breaking up your WOD.  This WOD is 20 minutes, so you may need to move from a press to a jerk.  You don't have to rely on one way to get that bar above your brain - feel free to try a variety of movements when getting the bar overhead.  

The Clean Deadlift High Pull is exactly like the Sumo Deadlift High Pull, but uses the 'Power Clean' hand positioning/grip.  Be sure to really use those hips when 'popping' the bar up to the high pull.  If you're muscling the bar up into the High Pull position using your arms alone, combined with all those shoulder to overheads, your little chicken wings are going to burn out faster than you can say KFC.  

Steady movement.  Focus on technique.  Just keep swimming.

Go get 'em!

 WOD - Tuesday - 3/27
AMRAP in 20 mins:
25 Clean Deadlift High Pull
200m Run
10 Shoulder to Overhead 115/85
 
 
“The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.”
- Pierre de Coubertin (founder of modern Olympic Games)

Congratulations are in order to all athletes who participated in the Crossfit Open this season.  You did an amazing job, with many of you hitting PRs and surpassing your own expectations!  Great work - you should be VERY PROUD of your performances.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  

While none of us made it to regionals, the Crossfit Open gave us the valuable opportunity to participate and compete with over 50,000 other like-minded athletes.  The Crossfit Open illustrated what we’re capable of accomplishing with a little determination, as well as pointed out the skills we need to spend time refining.  What a great learning experience, and how amazing it was to watch CFV athletes compete in the Open.  Each one of you conquered fears, battled through tenacious WODs, gave it your all, and left the Open with a greater knowledge of your capabilities.  While the above quote by Pierre de Coubertin was made in reference to the Olympic Games, I think it is very applicable for everyone who took part in the Crossfit Open.

You were brave enough to take part, and you all fought well.  Excellent job Crossfit Vallejo athletes!!

WOD - Monday - 3/26
100 Kettlebell Swings (52/35)
100 Evil Wheels 
*This workout may be broken up in any order.*
 
 
Here's your chance to practice those pesky thrusters again - this time a little less heavy than Wednesday.

Please review the above video for Open WOD 12.5 standards.  Remember "No rep!" is the saddest statement EVER, so make all those movements count!

WOD - Friday - 3/23Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
 
 
OK - So it's a cheese add, but the lil mouse is pretty representitive of how you guys have pushed through and 'embraced the suck' this week.  There are times when we think we just CAN'T do anymore...we're dead, there's nothing left in the tank...and BAM, we somehow manage to crank out another rep.  And then another.  Enough reps to finish the WOD.  We've had some rough workouts this week, and our last Open WOD is full of thrusters (like you didn't get enough of those Wednesday...).  Keep up all the good work and show those thrusters and pullups who's boss.  (Hint:  YOU ARE THE BOSS).   

Keep up the good fight!

WOD - Thursday - 3/22
Rest, Stretch, Pay What You Owe, Practice What You Hate
OR
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


 
 
By 'Throw Them 'Bows' I don't mean start pickin' fights with your elbows out - I mean get those elbows into a good rack position!  Rack is half the battle when rocking thrusters, especially with HEAVY thrusters!  You want to keep that barbell in as close as possible to your center of gravity to keep it, and you, from tipping forward.  Often athletes will start with a great rack position, but as the WOD wears on, you'll see the elbows drop.  Mentally focus on keeping those elbows up when descending every time - your midline, arms, abs, and quads will thank you as they won't have to fight twice as hard to compensate for the weight wanting to move forward.  Keeping the bar in close to your throat, while resting it on your shoulders, may not always be the most comfortable position, but efficiency wise, your body will thank you for keeping the weight at your center of gravity after several reps.

Remembering to keep those elbows up as you rise from the bottom your thruster is equally important.  While keeping the weight in your heels and your chest up, think of the ends of your elbows as rocket launchers.  At the bottom of your squat/thruster, 3-2-1 ENGAGE ELBOW ROCKET LAUNCHERS and blast those puppies to the ceiling.  Not only will it keep the barbell in close, but it will also help drive you out of the 'thruster hole of doom' (You know, the place where you get stuck at the bottom of a squat if you hang out too long.  No one likes the hole of doom.)

Avoid breaking the thruster into a 'front squat *pause* push press' if possible, as you'll lose all the momentum you gained from pressing out of the squat (you're essentially turning your rocket launchers off, and then having to restart them it you pause between movements).  Use legs, glutes, hips, and momentum to launch the bar upward out of the bottom of the squat position and into the sky for the press.  

If you need to rest/take a break, try not to drop the bar to the floor if you can.  When you drop the bar, you then use valuable energy to power clean that load back up. Instead, after you've finished the press portion of the thruster, bring the barbell down and let the barbell rest on your shoulders while maintaining the elbows out rack position.  Breathe deep.  Descend again when ready.  

Get ready to put those elbow rocket launchers into action!  See you in the gym!

WOD - Wednesday - 3/21
3 Rounds:
7 Handstand Pushups
7 Thrusters 135/95
7 Power Cleans
7 Plate Burpees 45/25
 
 
That voice lies.  You can.  You will.  You've got this.

WOD - Tuesday - 3/20
3 Rounds:
150 Double Unders
100 Lunges
50 Squats
25 Box Jumps

After 3 Rounds:
Finish with 1 Mile Run 
 
 
Great work to everyone who participated in last week's Open WOD 12.4!  Wall balls are certainly no joke, and 150 of those little fellas don't leave much in the tank to laugh about.  Combine wall balls with double unders and muscle ups, and you had one hell of a workout.  Be proud of your hard work!

There's only one remaining WOD in the Crossfit Open.  Some of you may be breathing a sigh of relief, while others wish they had just a few more weeks to prove themselves.  If you've found that the competition bug has hit you hard, mark your calendars for April 1st.  Registration for "Prove Your Fitness", a competition for those residing in Solano County, will be held by The Compound in Vacaville.  Competition day is June 9th, which gives you plenty of time to make any diet tweaks, plan a strength program, or mentally prepare for a chance to give it your all among local Crossfitters.

For those who are curious about competing, local events like these are a great place to start.  They are friendly, fun, and give you a chance to meet other people who love Crossfit as much as you!  There are Crossfitters of all ages and skill levels, so don't be scared of jumping in to give it a go!  If you have questions about competing, or want to talk to someone in the CFV box who has first hand experience in participating in group events outside our gym walls, holler at any of the following members; Les, Wes, A.J., Marv, Joe, Lauren, Alice, Olivia, Christy, Laura, Rachele, Rae Jeane, Lezlee, etc.  Apologies to any members I've missed - feel free to share your experiences!

See the below website for more details on the "Prove Your Fitness" event:
http://crossfitvvn.com/

WOD - Monday - 3/19
Complete 10 rounds:
5 Lateral Hops - 20 inch height
20 yard sprint

Rest 60 seconds between rounds

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint