The 2011 Plan

Ok, so those of you who follow me or visit the blog now and then for workout ideas or check up on what I'm doing, I will start posting a daily WOD (workout of the day) for those that want it. Either I will create it myself or I will find it from somewhere else and I will let you know my source. I have been getting numerous inquiries and requests if I could post a daily workout for those who want it. My blog so far consists of workouts that I alone have done/created/co-created/found else where. Every evening or night (I will do my best to be as consistent as possible) I will post a Follower WOD, this will be the WOD I have created or found elsewhere for all the followers that wish to get their workouts from my page. It will consist of a prescribed weight for men and women, you can scale that down if you feel the need. I will post a video of the tougher movements as well because if you are new to CrossFit it can be challenging. If any movement seems tough feel free to YouTube it, most movements can be found on there or visit: http://www.crossfit.com/cf-info/excercise.html, this is on www.crossfit.com and instructs each individual on the different movements. Form is very important when it comes to CrossFit, so make sure things are done right. Anything that does not say Follower WOD will be something I have done myself (which you are more than welcome to do as well), I will post a time on all of my workouts. If a time is posted after the Follower WOD then that means I did that workout that given day. Also, if I am delayed on a post I will put the correct date in the post so it is easy to follow vs. the date the blog automatically places on the post. That is the plan for the future. If you have any comments, suggestions, or questions please comment or drop me an email at ryan.seager@wheaton.edu. I am happy to help with any fitness consulting. Here is the first Follower WOD of 2011, enjoy:

4 Rounds for time:
15 burpees
20 dumbbell thrusters (men: 40lb/women: 20lb)
30 lunges
45 double unders (sub if no jump rope: jumping straight arm circles)

http://www.youtube.com/watch?v=2TfjmxeUsIs. -double under demo
http://www.youtube.com/watch?v=BNTW7B09VJg. -dumbbell thruster demo

If you scroll down to the bottom of my  blog page you will find a list of commonly used CrossFit terms that may be of use.

Driveway Fun-Florida Trip 2010

WOD 1:
10 min AMRAP
5 sit-ups
10 push-ups
15 squats
rounds: 17

WOD 2:
5 rounds
30 second handstand hold
30 second squat hold

5 ground L-sit (7-10 seconds)

It's all about creativity-Florida Trip 2010

12/27
WOD 1:
5RFT
400m run
30m burpee broad jump
40 squats
10 HSPU
30 double unders
time: 25:43

WOD 2:
30 muscle ups
time: 6:59

12/28
WOD 1:
"Modified Murph"
run 1 mile
100 sit-ups
200 push-ups
300 squats
run 1 mile
time: 33:37

WOD 2:
10-1
ring row
20 double unders after every set
10-1
ring flys

12/29
WOD:
400m run
50 burpees
400m run
50 lunges
400m run
50 dips
400m run
50 good mornings
400m run
50 leg levers
time: 18:50

12/30
WOD:
5RFT
55m bear crawl
20 rock thrusters (50#)
30 squats
10 HSPU
time: 23:18

Merry Christmas-Florida Trip 2010

12/24
WOD 1:
"Ryan"
5RFT
7 muscle ups
21 burpees
time: 18:15

WOD 2:
800m car push
every 20m or so 25 double unders
untimed

12/25
WOD 1:
4RFT
10 ring push-ups
15 table jumps (3')
25 pull-ups
35 double unders
time: 16:52
+1 untimed bonus round

WOD 2:
3RFT
40m crab walk/bear crawl/duck walk
40 mountain climbers
15 dive bomber push-ups
15 tuck jumps
20 side lunges
time: 14:15

The past couple days have been spent doing some awesome bodyweight WODs in Bonita Springs, FL. Its been fun getting the creative juices flowing and see what the environment around us might bring to the table to cause some hurt.

CrossFit Estero Visit-Florida Trip 2010

12/20
Strength:
none
WOD 1:
5-1
deadlift (275#)
thruster (135#)
burpee
time: 3:24
WOD 2:
5RFT
4 muscle-ups
30m sled push
time: 6:52

12/21
WOD 1:
150 burpees
time: 11:58
WOD 2:
3RFT
50 push-ups
50 sit-ups
50 squats
time: 13:49

12/21
Warm-up:
250m run
250m row
75 double unders
Strength:
bench press- build up to 225#, then 2x3 (225#)
dumbell bench press- 60#x 13, 3x10 (55#)
ring fly- 6-6-6
WOD:
"CrossFit Disco"
10-1
power clean (135#)
pull-ups
time: 7:29

Great couple days of training. It was fun visiting and training with the crew at Estero CrossFit. I look forward to working out with them again in the next few days.

Benchmark Week

12/11
Warm-up:
row 500m
Burgner warm-up
Strength:
deadlift- 155#x3, 221#x3, 287x3
back squat- 155#x3, 170#x3, 190#x17
WOD 1:                     WOD 2:
3RFT                         4RFT 
12 DL (250#)             3 squat clean (135#)
6 HSPU                     6 KB swings (2 pood)
400m run                    time: 2:42
time: 8:29

12/13
Strength:
OHS- 90#x5, 100#x3, 110#x1
WOD 1:                Gymnastics:
"Fran"                    30 MU for time: 10:18
21-15-9                HSPU 6,5,5
thrusters (95#)       Pistols 3x10
pull-ups                 Max MU: 7
time: 4:52-PR        2 rounds:
                             MU (7,4)
                             5 forward rolls
                             10 pistols
                             ring push-ups 18, 14
                             5 rounds: tabata L-sit

12/14
Strength:
back squat- 135#x5, 199#x5, 232#x3, 265#x1(failed rep)
toes-to-bar- 2x10
WOD:
"Grace"
30 clean and jerks
time: 2:44-PR

12/15
Strength:
strict press- 90#x5, 112#x5, 132#x3, 143#x2
WOD 1:               WOD 2:
"Diane"                 50 chest-to-bar pull-ups for time: 4:58
21-15-9
deadlift (225#)
HSPU
time: 7:43-PR

12/17
Strength:
front squat- 137#x5, 160#x5, 180#x3, 200#x5
WOD 1:                   WOD 2:
"Elizabeth"                3 rounds:
21-15-9                   4-5 MU
squat clean               20 KB swings ( 2 pood)
ring dips                   chased by:
time: 7:52-SLOW    2 50m sled push: 37 seconds, 25 seconds- Very Fatiguing 

12/18
Strength:
push press- 116.5#x5, 139#x5, 152#x3, 167#x5
jerk- 132#x2, 155#x2, 165#x2
WOD:
"The Seven"
7 HSPU
7 thruster (135#)
7 knees-to-elbow
7 deadlift (245#)
7 burpee
7 KB swing (2 pood)
7 pull-ups
time: 36:19-PR

The length of the post says it all. Heck of a week with some good PRs!

Day 9 and 10

12/10

Strength:

OHS- 95#x3, 106#x3, 112#x2

Squat clean- 133#x1, 155#x1, 177#x1, 182#1, 188#x1-PR

Front squat- 135#x3, 155#x3, 185#x8

Weighted pull-ups- 35#x5, 45#x5, 45#x5

WOD: *BENCHMARK

4-1 

Bear complex (135#)

Muscle ups

time: 6:49

2min AMRAP double unders: 134

2min AMRAP thruster (135#): 17

1min AMRAP burpee: 17

Parallette handstand hold: 53 seconds

3 rounds of 10 parallette push-ups

6 rounds of Tabata L-sit hold, 10 seconds on, 20 off

12/11

Warm-up:

Row 500m

Burgner warm-up

Strength:

DL- 155#x3, 221#x3, 287#x3, 331#x2

BS- 155#x3, 170#x3, 190#x17-PR

WOD 1:

3RFT

12 DL (135#)

6 HSPU

Run 400m

time: 8:29

WOD 2:

4RFT

3 squat clean (135#)

6 KB swing (2 pood)

time: 2:42

Food: eggs, mushrooms, green pepper, chicken, oats, fruit.

Nutrients: 5 fish oil, 3 shark liver oil, 1 vitamin D

These past two days have been some real quality training. Our programming has been very solid and gains are clearly visible. A much needed rest day is on the docket for tomorrow and that will be glorious. I'm really looking forward to ending the last week of the semester with a bang, excited for another good week starting Monday.

Day 8

12/8
Strength:
Strict press- 122#x3, 127.5#x3, 133#x5

WOD:
3RFT
6 squat clean & jerk (135#)
Run 400m
time: 7:55

GHD: 20,15,10,5

Strength Focus: Start of Week 2, Day 6 and 7

12/6
Strength:
Front squat- 179#x5, 190#x5, 201#x6
Push press- 157#x5, 168#x5, 179#x3-PR, 168#x6
Power clean- 157#x1, 179#x1, 199#x1, 210#x1-PR

WOD 1:
6min AMRAP
4 FS (155#)
6 box jump
8 chest-to-bar
rounds: 5, 6 box jumps

WOD 2:
12 DL (275#)
22 double unders
9 DL (275#)
32 double unders
6 DL (275#)
44 double unders
time: 4:33

12/7
Strength:
OHS- 90#x3, 101#x3, 112#x2
Back squat- 177#3, 199#x3, 221#x6
Bench press- 135#x3, 155#x3, 185#x3, 200#x6
Assistance work- 2 rounds of 20 back extension, 10 good mornings

Gymnastics:
Muscle ups- 3 sets: 4,3,5
Skin the cat- 2 sets: 5,3
Pistols- 1 set: 10
HSPU- 3 sets: 7,6,5
Ring dips- 3 sets: 6,5,5
Ring row- 3 sets: 10, 8, 6
L-sit- half tabata, 4 rounds 10 seconds on, 20 seconds off

The past two days have been some serious work. I am more fatigued than I have been in quite sometime. The programming between the strength workouts and the metcons has proved to be quite strong, I am feeling quite stronger since we've shifted are focus a week and a half ago. I am anxious to see what this week will bring.

Day 5

12/4
Strength:
FS-116.5x4, 135x4
Squat clean- 135x2, 155x2

Double under work
Snatch work (110#)

WOD 1:
3RFT
4 squat clean (145#)
8 toes-to-bar
12 box jumps (24')
time: 3:19

WOD 2:
3RFT
6 OHS (95#)
12 chest-to-bar
24 double unders
time: 6:34

After today's WOD was a feeling of pain. During the workout it didn't seem to bad due to the quickness, but when you stopped moving it hit you like a train. Chest-to-bar pull-ups and OHS are areas of weakness and need improvement.

Day 4

Strength:
Took a pass on this today to let my body recover from the heavy lifts this week.

WOD 1:
3RFT
10 thrusters (116.5#)
Run 400m
time: 6:31

WOD 2:
7min AMRAP
30-40m sled push (115#)
25 double unders
rounds: 5

Today was an early morning starting at 6:30am and getting after it. The thrusters burned as always and the run was a difficult follow. The sled push proved to be the biggest burner I've had in while and I look forward to more of that in the future. The double unders proved to be quite difficult after the push and thrusters, it was all about mental focus at this point.

Day 2 and 3

11/30
Strength:
Snatch- 2x90#, 2x100#, 2x111#, 2x116.5
Hang squat clean- 2x116.5, 2x135#, 2x146#, 2x156#, 2x167#, 1x177#, 1RM 1x188#-PR
Split jerk- 2x155#, 2x166#
OHS- 4x90#, 2x100#, 1x110#

WOD: *BENCHMARK
5RFT
3 squat clean thrusters
6 burpee pull-ups
time: 5:46

12/1
Strength:
Push press- 3x111#, 3x135#, 1x179#, 1x190#, 1RM 1x195#-PR

WOD 1: *BENCHMARK
3RFT
10 snatch (105#)
10 thruster (105#)
10 burpees
time: 8:42

WOD 2: *BENCHMARK
21-15-9
Back squat (135#)
Push press (116.5#)
time: 6:16

OHS: 4x90#, 1x111#
DU: 4x25
Bosu squats: 2x10

These past two days have been some great training. Working with heavy loads at a fast pace not only develops strength but helps endurance as well. Some of these WODs I benchmarked so we can re-visit them a month or two from now and see how we've improved. It's great to get two more PRs!

Strength Focus: Start of Week 1, Day 1

Strength:
worked to 1RM back squat, 265#
Bench press 3x5, 165#-5, 175#-5, 185#-5, 195#-3

WOD: *BENCHMARK
12-9-6
Front squat (165#)
HSPU
time: 8:06

GHD 2x30
HSPU 3x5

Today was a tough start to the week. The front squats followed by the the HSPUs were a brutal combination. it was hard to string 2-3 reps together due to major shoulder fatigue. This was a good mental test to force myself to continue on despite muscle failure.

Blackwell and Deadly Deads

11/27
AM WOD:
3RFT
Run Blackwell hill
50 air squats
time: 10:06

PM WOD:
Strength: work to 1RM strict press, 155#

3RFT
20 pull-ups
14 KB snatch (1.5 pood)
6 C&J
time: 9:22

11/28
Strength: work to 1RM deadlift, 435#

WOD1:  *BENCHMARK
5RFT
10 DL (275#)
10 burpees
time: 4:03

WOD 2:
4RFT
5 KB thruster (1.5 pood, one in each hand)
25 DUs
time: 4:48

These two days back to back was one brutal matchup. It was important to develop the mentality of pushing through when the mind was dragging behind. The deadlift PR felt great and it's certainly a sign that I am getting stronger. I'm looking forward to starting a new heavy WOD series these next few weeks, the goal is to have shorter quicker WODs with an emphasis on strength and establishing new benchmarks.

Turkey Day

WOD: Partner Workout (all reps completed between you and your partner together)

Run 800m
80 KB swings (2 pood)
80 burpees
Run 800m
80 toes-to-bar
80 push-ups
Run 800m
80 goblet squats (2 pood)
Run 800m while carrying partner

time: 29:45

Today was an early Thanksgiving to gain an edge on all the pounds that would be added due to food. The workout was cold and wet but a lot of fun due to the partner aspect. The hardest round was by far the burpees and KB swings. Overall it proved to be a successful Thanksgiving, spending time with family and great friends thank God for His goodness. The Seager CrossFit pull-up rig was put up today and we can't wait to break it in.

Gymnasty and Tires

11/23
Strength:
OHS-worked up to a new 1RM, 129#
FS-worked up to 232#, failed rep

Gymnastics work:
Ring HSPU
Ring L-sit holds
Max L-sit hold: 27 seconds
Max ring dips: 12 reps
Max hand stand hold: 50 seconds

11/24
WOD: 4RFT
Run 200m
40m tire throws w/ broad jump
20 burpees
Run 200m
40m tire throw w/ broad jump
15 burpees
Run 200m
40m tire throws w/ broad jump
10 burpees
Run 200m
40m tire throws w/ broad jump
5 burpees

time: 13:10

Linda

Strength:
hang snatch 3-3-3-3-3, 65#, 90#, 100#, 111#, 116#
bench press 3-2-1-1, 155#, 185#, 210#, 215#

WOD: "Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift (275#)
Bench press (180#)
Power clean (135#)

Time: 24:35

Food: oatmeal, salads, chicken.
Nutrients: 5 fish oil, 3 shark liver oil, 1 vitamin D

Today took it right out of me. I can't pick my arms up with out getting that wonderful fatigue feeling. This week is going to be epic. A little Thanksgiving break, a lot of awesome WODs and no school. I'm looking forward to a fun time relaxing, sweating and getting some much needed rest.

Deadly Triplet and Double Duo

11/19


Strength:
3-3-3-3 hang clean, 95#, 115#, 135#, 155#
2-2-2-2 split jerk, 95#, 135#, 155#, 177#

WOD: "Triplet"

12-9-6 thruster (105#) row (calories)
time: 3:30

12-9-6 squat clean (135#) chest-to-bar pull-ups
time: 5:57

12-9-6 OHS (95#-65#) ring dips
time: 9:57


11/20


Strength:
2-2-2-2-2-2-2 hang snatch, 90#, 95#, 100#, 105#, 110#, 110#
5-3-1+ deadlift, 285#, 315#, 350#-4 reps

WOD 1: 10min AMRAP

2 muscle-ups
4 deadlift (225#)
8 pistols

rounds: 8, 4 deadlifts

WOD 2: 10 RFT

10 KB (2 pood)
10 burpees

time: 13:15

These days back to back served as a huge challenge. Not only was it a test of physical strength and endurance, but it forced me to battle through the mental games. Too much weight, too strenuous and other random doubts were all thoughts racing through my head. The way to improve is not necessarily to lift more weight, but to push through each round and rep as fast as possible and not giving into the mind. The mind is its own obstacle to overcome and the harder you work day in and day out, the more you gain the edge.

Strong Week Day 3

AM- "Barbara"

5 RFT-3min rest after each round

20 pull-ups

30 push-ups

40 butterfly sit-ups

50 squats

Time: 30:57

PM- gymnastics work (paralleletes, ring work, handstand work) 

Food: greens, chicken, eggs, 1/2 grapefruit, wheat bread, honey, peanut butter, jelly

Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D

Today was exhausting, there really isn't much to be said except thank you God for a recovery day!

Strong Week Day 2

Strength:
5-3-1 OHS, 78#, 93#, 111#
5-3-1 BS, 185#, 225#, 255# (failed rep)

WOD:

10 clean and jerk (135#)
1 gym suicide (half back, full back)
10 clean and jerk
1 gym suicide
10 clean and jerk
1 gym suicide

Time: 4:15

Food: Omelet, salads, chicken, whole wheat bread, 1/2 grapefruit
Nutrients: 5 fish oils, 3 shark liver, 1 vitamin D

Today was about working while tired. The 5-3-1 sequence is meant to help it weak points in strength and continually get stronger. Working through tired legs was today's goal and it was by no means easy. The sets of 10 C&J was all about brute strength and pushing through it along with the run. Legs were very tired so it was important to focus on explosive movements to push past the fatigue.

Strong Week Day 1

Strength:
5-3-1 strict press, 109#,131#,131#
5-3-1 push press, 131#, 141#, 151#

WOD 1:

150 double unders
9 deadlift (315#)
100 double unders
6 deadlift
50 double unders
3 deadlift

Time: 10:02

WOD 2:

8min AMRAP
4HSPU
8 KB swing (2 pood)
12 GHD

Rounds: 5 with 4 swings

Food: Greens, omelet, veggies, fish
Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D

Today was the start to a week focusing on getting stronger. before each WOD this week there will be some strength lifts to help develop weak points. Today was tough, it involved a lot of shoulders and the DLs were rough at 315#. It's all about maintaining the endurance while lifting heavy. Limit breaks and push through the point of fatigue where the mind tells the body to quit. Overcoming this barrier will result in much better times and performance

Ending to a tough week

11/12

WOD: 5RFT

5 C&J (155#)

20 GHD

15 DL (155#)

10 KB swings (2 pood)

Time: 10:29

Work to 3RM Clean: 177#

1RM Clean: 205#

11/13

Group WOD: 4 people per group

Complete 200 OHS (95/75#)

1 suicide per group member

Complete 400 DUs 

Time: 25:32

1RM Front Squat: 232#

Veteran's Day

11/10 
Warm-up: stretch/shoulder flexibility
WOD:

Row 100m
15 squat snatch (78#)
Row 250m
10 squat snatch
Row 500m
5 squat snatch
Row 250m
10 squat snatch
Row 100
15 squat snatch

Time: 19:15

11/11
Warm-up: PVC work, stretching
WOD: "Intensity"

2RFT:
50 x Thruster (65#)
50 x CrossFit push-ups (hands off the ground at the bottom)
Row 1000m

Time: 22:54

Push-Press: 3RM
95#, 111#, 135#, 155#,165#, 170# (fail on 3rd rep-incomplete)

Today is Veteran's Day and I just want to thank all of those who have sacrificed their lives for all of us. Without you we would be at a great disadvantage. Today was tough due to the mass reps. It was about commitment to pushing through, work through exhaustion. The transition from thrusters to pushups seemed to be the toughest due to extreme shoulder fatigue. The push-press 3RM proved to be fairly strong after the WOD which was nice to see.

Terrible Tuesday

Max HSPU: 14
Max Pull-ups: 31

3-3-4-5 Deadlift (250-275#)

WOD #1: 5RFT
10 DL (275#)
10 Burpees

Time: 6:00

WOD #2: 3RFT
10 Chest-to-bar pull-ups
10 Front squat (165#)
10 Burpees

Time: 8:15

Food: Omelet, apple sauce, melon (breakfast), Steak/black bean Burrito (lunch), Salad and pork (dinner)
Nutrients: 4 fish oil, 3 shark liver oil, 1 vitamin D

Reading this log says enough, the day was long and exhausting. It was another mental day, breaking through the barrier. The front squats and deadlift proved to be the toughest, followed by CTB pull-ups and burpees are always burners. Today was a great day filled with lots of lifts. It is good to mix it up with some double and triple short WOD days and some single longer more intense WOD days. Constant variation is the goal. Looking forward to hitting it hard tomorrow!

Fresh Start

Strength (am)

Snatch (from ground): 2x5 (111#)
Snatch (from mid thigh): 2x5 (111#)
Snatch pull: 5-4-3--2-1 (111#)
Squats: 1x5 (150#) 1x5 (200#) 1x5 (225#)

WOD (pm)


3RFT:
30 KB swings (1.5 pood)
25 Wall ball shots (20#)
20 Pull-ups

Time: 12:11

Food: eggs, grapefruit (breakfast), chicken spinach salad (lunch), chicken spinach salad, pork chops, peas, 3 slices of wheat bread (dinner).
Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D
Sleep: 6 hours 15 minutes (not enough)

After a tough weekend on the field and an end to the season, it felt good to get up and work on strength earlier in the morning. The morning was spent getting the rhythm and form of the snatch. Its a tough move and there is plenty of work to be done on it. Squats felt really good this morning and it was nice to get 5 reps at 225#. This weeks focus is working with heavy weight the help improve some of the O lifts. The pm WOD was a typical grinder, it was about over coming the mental game. The focus for me is pushing through the point where the mind wants to quit. Its about training the body to work through pain and ignore the mind, especially when it wants to give up.

Day 3 of Hero Week: Stephen

"Stephen"

30-25-20-15-10-5
GHD sit-ups
Back extensions
Knees to elbow
Stiff legged deadlift (95#)

Time: 18:39

Food: Eggs/Melon and Protein shake (am), Sushi (midday), Small chicken spinach salad and shrimp (pm)
Nutrients: 4 Fish oil, 3 Shark liver oil, 1 Vitamin D

Just like any other hero wod, this pushed me outside my zone where I was able to feel my body growing stronger. With intense workout regimes such as CrossFit its not about completing the workout as fast as you can, even though we all strive for better times. It is about the mind partnering with the body and pushing yourself, in perfect form, to ultimate improvements. When you finish a wod and you feel physical pain and crazy soreness that is when you know you have pushed yourself to improvement. When you cheat form and tailor the workout to where you currently are there is no way to improve. Improvements come from me saying, "This will be a suckfest, but I will get through it and grow stronger from it." Pushing the body to the point of discomfort is the zone you should be working out in if you desire to improve. Twist and turn different movements and exercises in every direction to aid growth. Change your environments (track workouts, heavy lifting, metcons, distance runs, speed workouts, stadiums, climbing) anything that will allow our body to see something new.

Day 2 of Hero Week: Coe

"Coe"   11/2/10

10 Rounds for time:

10 Thursters (95#)
15 Bar pushups

Time: 16:57

Food: Mainly chicken salad, wheat bread, eggs and honeydew melon
Nutrients: 3 Fish oil, 3 Shark liver oil, 1 Vitamin D

Today required brute strength and stamina. The thrusters were completed unbroken, while the pushups seemed to be a bit tougher. The glutes, hamstrings and traps are sore as a result of all this. Tomorrow is game-day so its time to rest up, recover and get ready to perform.

Day 1 of Hero Week: DT

"DT"

5 Rounds for time:

12 Deadlifts (155#)
9 Hang Cleans (155#)
6 Push Press (155#)

Time: 25:47

Food: Protein shake, Turkey and Cantaloupe (am) chicken/mushroom/carrot/spinach salad (lunch) pumpkin bread and apple pie, pumpkin seeds (afternoon) chicken/mushroom/carrot/spinach salad w/ wheat bread (pm).
Nutrients: 5 Fish oil, 3 Shark liver oil, 1 Vitamin D, 1000mg of Vitamin C

Today just kicked my butt into gear. The prescribed weight was the major obstacle that I had to overcome, pushing through when the weight gets heavy. The time was slow but sometimes you have to move slower in order to become proficient in the form of each movement. The hang cleans and push press were really the cause for a slow time. I was forced to pound out three reps at a time due to fatigue, but in order to get stronger you must push through. Today was also the first day training in Vibram Five-Fingers and it was such as awesome feeling. It is very different because there is no padding, just rubber for grip. The objective is to facilitate working out barefooted to help develop foot, ankle and leg muscles. It gives you less of a base than what you are used to forces you to train in natural form (barefoot). The feet are a bit sore after a workout like today, but let me tell you its rewarding.

CrossFit and Forbes?

I stumbled upon this article about CrossFit developing into a sports investment opportunity. Pretty cool stuff and great to see CrossFit being noticed by others outside the fitness world.

Here is the link and article:
http://blogs.forbes.com/sportsmoney/2010/07/20/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

The CrossFit Games: An Action Sports Investment Opportunity in the Making

Jul. 20 2010 - 2:06 pm | 1,181 views | 0 recommendations | 3 comments

Posted by Patrick Rishe

 

This is the language of a fast growing action sport that may be a ‘diamond-in-the-rough’ investment opportunity for sports sponsors in coming years.
This is the language of CrossFit.
This past weekend I had the privledge of witnessing The 2010 CrossFit Games. In its 4th year, this international competition markets their athletes as the fittest in the world.
And this translates into the potential for commercial appeal both domestically and abroad.
History of CrossFit
CrossFit was founded by former gymnast Greg Glassman, and the first CrossFit affiliated gym opened in Santa Cruz in 1995. CrossFit itself is a strength and conditioning fitness methodology that promotes broad and general overall physical fitness using a myriad of exercises more commonly found in the activities of weightlifting, sprinting, and gymnastics.
Designed to enhance a wide array of physical characteristics simultaneously such as cardiovascular endurance, power, flexibility, speed, agility, and balance, the popularity of CrossFit has truly taken off in recent years. The number of affiliated gyms grew from 18 in 2005 to almost 1,700 in 2010.
Another sign of the growth in CrossFit is how their culminating annual event, The CrossFit Games, has truly taken off in a short period of time. Consider the following…for the the inaugural 2007 CrossFit Games:

• It was an open competition with no qualification process in place;
• It featured no more than 40 male and 20 female competitors;
• There was no team component of the Games;
• And the Games were held in Aromas, CA…and where is Aromas, CA you ask? That’s right, in the middle of nowhere.

By the 3rd edition of this event in 2009, 74 men and 72 women started the Games. Additionally, they started a team or affiliate event which was 96 teams strong.
Given the significant increase in popularity over such a short time, event organizers decided to make the 2010 Games a bit more elite by having a thorough qualification process which involved sectional and then regional competitions during the first half of 2010.
Ultimately, the 2010 Games featured 50 men, 50 women, and 68 teams which qualified from all over the world…though mostly concentrated in the U.S. and Canada for now. They also added a Masters division. Furthermore, the 2010 Games took place at the Home Depot Center in Carson, CA…home to Landon Donovan of the LA Galaxy and one of the finest spectator facilities in America.
CrossFit’s Potential for Commercial Appeal
Most of CrossFit’s current sponsors are fitness-specific brands (either niche athletic wear or health-related products). But one of their sponsors is the highly successful and broad reaching Under Armour brand…and this might be a signal of things to come if CrossFit’s chief administrators shoot for the moon and market their product globally.
Given the kinds of exercises and activities that the CrossFitters engage in, one might harken back to the early days of ESPN and ESPN2 when, while desperate for programming, they would air Strong Man competitions.
You remember those, don’t you? Guys carrying 200 pound cement balls to and fro, pulling fire trucks, tossing kegs in a way most dissimilar than what college kids do on the weekends along frat row. To many, these athletes seemed more circus than substance.
But as I walked around the Home Depot Center over the weekend watching the competitors in action, I marveled at the grace, speed, and strength at which these competitors engaged their craft. They didn’t look like hulks that the average person couldn’t identify with. Instead, they looked like regular folks that just made a commitment to training. In this way, CrossFit has a transformative and inspirational vibe associated with it for both participants and spectators alike. And this vibe is more than a vibe because you can see tangible results for the people that engage in CrossFit, and that the activity is truly attainable for any person though perhaps not at a competitive level.
And talk about sex appeal. Not unlike the professional volleyball tour, this sport exudes attractiveness…and sex sells.
In the movie industry they talk about ‘pitching the quad’…that is, make movies that can appeal to men and women alike, as well as the young and old.
Well, sports sponsors may want to jump on the bandwagon before these ad and sponsor rates jump because CrossFit pitches the quad. With competitors spanning both genders and with competitors ranging in age from early 20s to well over 50, you’ve got a diverse consumer base with an above average level of affluence.
And as stated previously, this activity would likely attract any person that engages in some fitness regimen. It inspires those of us who train to perhaps think of new, fun, and creative methods for training. And in much the same way as the Olympics inspires us to think and dream of what we are capable of when pushed, I’d argue that CrossFit offers this emotion and concept to a greater array of people who are perhaps not as giften in one particular area as an Olympian or professional athlete but still have the drive for self improvement.
Given that most of the competitors still largely hail from North America, there seems a tremendous opportunity to expand the CrossFit brand internationally. After all, North America does not have a copyright to the concept of fitness.
Going forward, I see the likes of ESPN or Versus airing these Games…further increasing the awareness and visibility of CrossFit, and making corporate sponsorship of CrossFit activities considerably frugal and effective for sponsors and the sport alike.

Kip-Pull-Squat

Warm-up:

PVC work
Hip/hamstring/glute flexion
Squat flexibility

WOD-11:15am:

50 Pull-ups
50 Burpees
50 Overhead Squats (45# due to shoulder instability)
10-9-8-7-6-5-5 Butterfly Kip

Time: 14:45

Food: Mostly salad, chicken, protein shake, apple sauce, protein bar, apple
Nutrients: 4 Fish oil, 3 Shark Liver oil, 1 Vitamin D

Today was a battle with soreness. Getting out of bed proved yesterday to be effective, between dealift max, clean and jerk and pistol squats I was toast. However, working through the soreness helped the muscles to loosen up. Today's workout was followed by a nice chicken, soy and ginger salad helping the machine to recover quickly. Tomorrow is game-day which means tonight will be spent getting some serious stretching in and working on core. This weekend will be spent doing some expense planning for the garage gym we hope to have finished by Thanksgiving.

It's About The Power

Today was all about the power. Using brute strength to break the mental barrier. Today began my building up to a new max on deadlift, 413#. I was pleased with this pull but I know I can do more. After the max it was easy to say I felt instant muscle fatigue. Following the max was:

30 Clean & Jerks (Grace)
40 Burpees
50 Overhead Lunges (45#)

The WOD was clocked at 12:35, and Grace was probably done in about 5 minutes. Then it was on to pistol squats using a low box. This was an effort to help improve ROM and strength, with the vision of hopefully developing full depth soon. Balance and flexibility is huge here. Tonight was spent with Kopion CrossFit doing some squats and helping the group with form and all the nitty gritties. Looking forward to tomorrow's exhaustion.

Today's focus: Power, pushing through the heels and using the butt and hips.

Form Focus

Today began with slowly breaking down the squat clean, focusing on explosion and depth. After 5-5-5 of squats at 185#, nothing too strenuous, came 12-9-6 of squat clean and jerk and chest-to-bar pull-ups. The focus today was honed in on form, explosive shrug, a solid jerk with split feet and depth on squat cleans while being very strict on chest-to-bar making up any missed reps along the way. The WOD was finished in a grueling 9:51. Fatigue set in around meal time tonight and have to recover quick in preparation for tomorrows game.

Stretch: hips, hamstrings, glutes, quads and shoulders. Followed by a couple sets on parallelette core work. (10mins before bed)
Food: mostly meat and salads today, omelet for breakfast, nuts and protein bar for snacks.
Nutrients: 6 fish oil, 3 shark liver and 1 vitamin d

*Key principle for the day: explosive hips and shoulders during the clean.

Deadlifts and a raw tailbone

Today was a great WOD, 8RFT of 3 DL (310#), 6 HSPU and 9 box jumps, follow by Annie ( 50-40-30-20-10, DU and butterfly situps). The morning began at 6:30am with 5-5-5 DL at 285#. Morning has proved to be much more motivating than any other time. The 8RFT were finished promptly in 11:54 with full ROM and unbroken HSPU. The key was being able to knock out the DL unbroken while the box jumps were pretty straight forward. Annie proved to be a bit tougher than usual, finishing in 8:39. The situps led to a raw tailbone while the DUs fatigued the shoulders enough to prevent me from getting all of them unbroken. Today was about breaking through the mental barriers and move as quickly as possible.

Yesterday (Sunday) was spent working on OHS and snatch with some heavy KB swings mixed in. The OHS are definitely improving along with the snatch, so hopefully we can get those two tasks checked off the to-do list asap. Yesterday was also a brainstorming session. 4 areas of focus have been established to help improve performance and training as a whole:

1. Joint and muscle flexibility-devoting 10 minutes a day stretching and increasing flexibility.
2. Endurance-breaking through the mental and physical barriers, minimal rest.
3. Explosiveness-focusing on correct form to maximize energy and strength to when it is truly needed most.
4. Creativity-shaping training around new ideas, techniques and methods (urban WODs, random obstacles, taking what is normal and functional to fitness and developing it into something rigorous and abstract).

Daniel/Triplet

The past three days have been tough. When game day is your day off you know fatigue is not far behind. Thursday was another WOD morning. Jonny Tink and I completed a modified Daniel:

50 Pullups 

Row 400m

21 Thrusters

Row 500m

21 Thrusters 

Row 400m

50 Pullups

This WOD kicked us in the butt from the start, 50 pullups is tough by itself and that led us right into the rest. The felling shredded forearms and wobbly legs was the final product and I wouldn't have it any other way.

Saturday morning was a rude awakening. After a tough 1-0 Wheaton College victory against UW-Platteville, the trip home was about 3 hours which put us home around 1:30am and quick to bed for a 5 mile team run at 8:30am. After a good paced run and a big kick to finish, I met up with Kopion CrossFit to join them in 2 of their 3 morning WODs. The first was 7RFT of 10 wall ball (20#) and 10 pullups. I finished in 7:25 and struggled a bit with form and rhythm but its all part of improving. The second WOD of the morning was 10-1 of Thrusters and SDH. This was a grinder and I had to tell myself that the more I worked the easier it got. After pounding out every rep, the lower back legs and shoulders were ready to call it a day. That was all she wrote for Saturday and good breakfast and nap followed not long after.

Recovery Day

When I woke up this morning I could seriously feel the tightness and soreness from the last few days. Due a game scheduled for Wednesday, today is a recovery day focused on stretching/flexibility and a soccer training session this afternoon. Mobility WODs video from the other day came in handy today. There is no such thing as a rest day, simply a recovery day of activities to help improve flexibility and muscle soreness. Tomorrow is game day so today is spent eating well and taking care of the muscles in order to reach optimal performance tomorrow. Here is the link for the MWOD video from the other day:

http://www.youtube.com/watch?v=JGiZvK2rnDU&feature=player_embedded

The next WOD will be on Thursday, we'll wait and see what is brought to the table.

State of Shock

Today was a burn unlike most, mainly due to the fatigue from yesterdays 5RFT of 50 Tabata squats, 30 sledge hammer swings, 25 strict pushups, 20 OHS (65#) and 10 wooden beam strict pullups. Today's AM workout started with:
-new max split jerk of 177#
-new max of 8 HSPU
-2 rounds of strict bar dips
-2 rounds of strict pullups.

After a tough morning battling fatigue, the PM workout consisted of two WODs:

WOD #1: 5RFT
9-6-3 hang clean, front squat and split jerk (all at 135#)
Finished in 9:41

WOD#2: 5RFT
15 deadlifts (135#)
15 strict pushups
Finished in 4:43

Today was a day of battling muscular failure and fortunate I survived and am looking forward to tomorrow.

CrossFit goals for November-February

Deadlift 425#

Squat 300#

Bench 250#

Shoulder press 160#

Learn to handstand walk

Master the muscle-up

Master the butterfly kip

Master the pistol squat

Master the snatch

Master the paralleletes

Overhead squat 115# 20 reps

Run a 5:15 mile

Complete Filthy Fifty in under 18 mins

Complete Fran in 3:45

Complete Grace in 3:00

Complete Josh in 10:00

Complete Hansen in 45:00

Complete 40 pullups with no rest

Complete 15-20 HSPU