CrossFit Sierra

Dianabeth

Workout of the Day 07-01-09

'Dianabeth'

21-15-9 reps each of the following for time:

Deadkift 225 (185)

Ring dips

A mash of 2 standard benchmarks - the simple version. Two very potent movements combining for a memorable neuro-endocrine response...The bettter you get, the stronger you get, the heavier and faster you can go safely, the more powerful the response and adaptation. As intensity builds, so goes your experience. You'll see lots of scaling here with DL load and the ring dip, but everyone is coming along pretty good. Some of you need to spend a little more time exploring the rings?? Me thinks so...I sense a practice session coming on!

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The results;

Will needs just......one........more.......dip!

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Go Overhead

Workout of the Day 06/30/09

4 rounds of the following sequence, record load:

1 Press

3 Push press

5 Push jerk

It might take a round, but try to find your max load that you can accomplish early. Rest as appropriate (1 1/2 - 2 min.) between rounds. Enough to recover, not cool-off.

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The results:

Jef in the dip of the push-jerk

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Triplet and a Sprint

Workout of the Day 6/29/09

5 rounds for time:

9 Overhead squat

15 Pull-ups

21 Box jumps

Gate sprint

Nothing strengthens the mid-line (trendy word is core) like overhead squats. Whether you're using PVC pipe or a barbell, the stability required to keep it overhead while squatting (well) is significant. So much so, it's one of our favorites. Swiss ball crunches....?? Not here....

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The results:

Maryanne doesn't jump anymore, but she can surely step-up! And still complete a crazy # of pull-ups...!

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Take Your Pick

Workout of the Day 6/27/09

Either A. or B.

A. Compliments of CrossFit Football - www.crossfitfootball.com

Every minute, on the minute:

5 Burpees

Thrusters

Continue until you've reached 100 thrusters. Record # of minutes to completion.

This proved to be pretty daunting and we ended up either picking a lower #, or # of minutes to stop - recording how many thrusters were completed. This was easily scaled to meet all abilities and experience.

B. Compliments of www.crossfit.com : Old-school WOD from 2003

400 Meter weighted walking lunge and press.

With a barbell on your back, lunge 4 steps followed by 5 presses

Record time to completion and barbell load.

***This one is NOT recommended for newbies!! James, Dan and Dave are experienced CF'ers. If you choose to do this on your own be advised.

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The results:

Here we go....!

They even had a cheering section!

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Endurance Testing

Workout of the Day 6/26/09

Max effort and for time:

50 Pull-ups

50 Push-ups

50/100 Situps

50/100 Squats

Record max consecutive reps, and total time to completion. If max reps is within 10 of 50, go for 100 total reps. Scale and rest as appropriate between movements.

The results:

These #s are recorded in the athlete's log-books after the workout. They'll be re-visited the next time we test.

Jef and Dave working through the push-up portion.

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Upside Down

Workout of the Day 6/25/09

5 rounds for time:

7 Hand-stand push-ups

9 Pull-ups

15 Sit-ups

21 Squats

The results:

Spending a little time upside down is a good thing - especially if you have to continue to control the rest of your body. Hand-stand push-ups are HARD! That's why we scale if necessary - trying to preserve the stimulus as much as possible and making the movement doable at the same time.

Those black things are called parallettes. Yep, little parallel bars, and they work great for this! There's quite a few other ways to make HSPU's doable, but this option worked well today for everyone.

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This always reminds me of those bird-feeders.....

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Jump and Land

Workout of the Day 6/24/09

Power work:

Clean

3, 2, 2, 1, 1, 1, 1 reps

work up to heavy 1 rep max

rest as appropriate between sets

scale as practice with dowel/bar and/or Power clean

Gid 95 to 155 PC

Jim 95 to 135 PC

Jess 45 to 75

Tresa 35 PC practice

Steve 95 PC practice

Tony 95 PC practice

Amy 35 PC practice

Shawn 135 to 175 PC

James 115 to 195 PC

Dave K 115 to 195

MAD 45 practice

Jenny 95 to 110

Beth 65 to 95 PC practice

Akasha 65 to 110

Lots of good practice today. It takes patience and practice to learn how to 'jump' the bar through the middle, and there are lots of steps to get to that point. But, once you get it a couple times, the bar literally jumps with you and all that's left to do is to go get it and land.

How to make the bar jump.....

Akasha is getting full extension of the ankles, knees (almost, left is slightly bent) and hips as she 'jumps' with the bar. This generates speed and power onto the bar. She's on her way down to get it while she lands (in a front squat).

James almost got this one.....it only takes a couple minor things going sideways (or in this case out instead of up and back) to miss a heavy lift. He'll get it next time - with more practice.

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How's your Grip?

Workout of the Day 6/23/09

21, 18, 15, 12, 9 reps each of the following:

Pull-ups

Kettlebell swings

Knees-to-elbows

Yes, more than good grip is needed for this one, but one thing is certain. No grip, no go. You're only as capable as your weakest link. And when faced a challenge like this workout, weak links are exposed quickly. The good news is that they improve along with everything else.

Your training should be transferrable to your sport, occupation, and life (pretty much covers everything.....). What's the point of being able to push, pull, throw, lift, etc. at your best only with the aid of straps, gloves, belts, or some other specialized tool?

'Hold on, I'll get that tree off of you as soon as I get my weight belt and lifting straps...have you seen my gloves?'

Okay, sometimes there's is a call for specialized training. Many sports require it. But, that's the point...specializing is specific. If your sport allows the aid...go for it! Just don't confuse it with fitness.

Jef 15:11 Rx

Beth 18:24 Rx

Jesse 22:04 knee-ups

Shawn 22:12 knee-ups

Andi 21:24 rows

Dave K 16:04 bands/knee-ups

Cortney 20:30 rows/kneeups/12kg

Will 14:08 21-15-9 35lb

Jess 12:55 to 15s, 20db, band

Here's an example...