Author Archive

18 Oct
by: Published in WODs

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people run with plate

WOD 2:  Nutts:  For time:

 

10 Handstand Push Ups
15 Deadlift (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wallballs (20/14)
200 Double Unders
400M Run with plate (45/25)

==

From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

==

17 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 mins to practice:

The following is NOT FOR TIME. For the rest of class practice this:

Deadlifts (185/115)
Hang Power Clean (185/115)
Push Jerk (185/115)

At the end of class perform:

30 seconds on / 30 seconds off of:

1 Deadlift (185/115)
1 Hang Power Clean (185/115)
1 Push Jerk (185/115)

==

What a week…

Since the planet did not implode with a little bit of gymnastics and barbell practice, let’s keep on going forward with the paleo diet.  As superficial as it may appear, a good portion of us are dieting not to be healthier / fitter, but to look good in our birthday suit.  If that is the case with you (you being EVERYONE), take some pictures.  There is no better proof then a set of before and after shots.  It is a great, quick reminder of why you are doing this and can add a great degree of motivation as you face some challenging moments.

Please keep those to yourselves though,

CG

==

16 Oct
by: Published in WODs

Skill: 18 mins to practice:

Muscle Ups:

:30 – 1:00 Hollow Hold
:30 – 1:00 Hollow Hold on cage
10 Kips on cage
6 Jumping Pull Ups
6 Jumping Pull Ups with a negative
6 Deadhang Pull Ups
6 Kipping Pull Ups
:20 – :30 second Hang Hold
6 Hang Hold Pull Ups
10 Kips on rings
6 Transitions on the low rings (feet on floor)
6 Transitions on low rings (with hip drive)
4 Muscle Ups

Start with your least difficult skill and work your way up to your most difficult skill. When you cannot move on, start back at the beginning.

Skill: 18 mins to practice:

This complex:

Power Clean
Front Squat
Thruster

Work up to 185/115 and aim to get 10-12 PERECT reps. Reps that are not PERFECT do not count.

Snatch:

Work up to 185/115 and aim to get 10-12 PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.

==

Just in case…

If you are starting to freak out about the paleo challenge coming to an end, I have a few words of wisdom for you!  This should not be seen as a switch that you flipped on the first day and have to flip back on the last day.  Eating in a healthier and cleaner fashion will (and should) be the journey of a lifetime.  This is a culinary / experimenting / fun trip where you can develop an affinity for cooking and the pleasures of taking care of your body.  Let these thirty days be the beginning of all the good things to come.

They will be bountiful and exponential,

CG

==

15 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 minutes to practice:

The bear complex:

1 Power Clean
1 Front Squat
1 Push Press (can be a thruster)
1 Back Squat
1 Push Press from the back (can be a thruster)

Going for form and perfection in execution. Not weight. Work up to 185/115

At the end of the practice, perform a 4 min AMRAP of the complex with 80 – 85% of the heaviest load you managed to correctly perform during practice.

==

Hmmm…

What you see as the picture of the day is the last full week of October.  The first day is Monday and the last day is Friday.  Each day of testing will be like the final workouts at the CrossFit Games, so get ready to workout like a superstar.  Please remember that everything is scalable (except Double Unders) in one way or another.  Schedule your days accordingly and be prepared to work incredibly hard.  Level 1 is for just about everyone in the gym.  Level 2 should be reserved for those with much more experience and know they can handle the workload.  Level 3 is reserved for those who have partial chemical imbalances / foamed at the mouth when they saw the pic.  Let the games begin!!!!…

Next Monday,

CG

==

Paleo tip of the day:  Don’t get caught up in the details!!!  Place a bigger focus on eating well consistently than trying to eat perfectly perfect perfercterest for one day.  

 

14 Oct
by: Published in WODs

Skill:  20 mins to practice:

Muscle Ups:

20 second Hang Hold
6 Hang Hold Pull Ups
10 transitions on low rings
10 Ring Dips

Toes to Bar:

30 second Hollow Hold on cage
15 Knee Raises
10 Alternating Leg Raises (10 on each leg)

Pistols:

10 Air Squats with feet together
10 Pistols to object (box/ball…) (5 each leg…alternating)
20 Pistols to object with weight (KB or DB)(10 each leg…consecutively)

Pick one skill and work for 10 minutes. If you’d like, feel free to work the same skill for all 20 minutes

Skill:  20 mins to practice:

This complex:

Power Clean
Front Squat
Thruster

Work up to 185/115 and aim to get PERECT reps. Reps that are not PERFECT do not count.

Snatch:

Work up to 185/115 and aim to get PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.

==

Let’s start from the top…

From the three options, please select the skill(s) on which you need work.  Please keep things slow and only as intense as they need to be.  All of this moving should be deliberate and intentional…no unnecessary rushing. From the two lifts, please select the one that is most relevant to you and not the one you want to do the most.  I know we all want to be Olympic Lifting powerhouses, but if lack of flexibility and experience will deter your experience, then please stick to the technically simpler (albeit not easier) complex.

As far as your paleo tip of the day goes, do not be afraid to eat.  You have to overcome that fear / misunderstanding that if you eat too much you will gain weight.  Keep your macronutrition in check and you can pretty much eat as much as you’d like*.

*Only true if you don’t eat too much of one food,

CG

==

 

13 Oct
by: Published in WODs

Skill:  25 mins to practice:

Muscle Ups:

2 rounds:

4 x 20 second Hang Hold 4 x 6 Hang Hold Pull Ups 4 x 10 transitions on low rings

Handstand Push Ups:

2 rounds of:

4 x 1:00 Handstand Hold 4 x 15 Push Ups 4 x 40 Wall Runs

Double Unders:

25 mins of practice

For the rest of class practice this:

Deadlifts (185/115)

Hang Power Clean (185/115)

Push Jerk (185/115)

Try to get at least 30 reps of each.

==

Notice any changes?…

This whole week we will be practicing skills and exposing ourselves to some of the more difficult movements or heavier loads but at a much slower pace.  A funny thing occurs once the clock has counted down and the time has started.  Today is the first opportunity to focus on what you are doing versus how fast you are doing it.  Please take your new found strength for a trip and enjoy how good it feels when you lift and move correctly.  As far as the paleo challenge goes, it is Monday again, so put those scores up!!!  Enjoy Monday as much as I’m enjoying this fire drill…

At a wedding,

CG

==

12 Oct
by: Published in WODs

Team WOD 1:  For total time:

60 Power Clean (75/55)
70 Burpees

then

80 Thrusters (75/55)
90 Kick Outs

then

100 Wall Balls (14/10)
1000M Row

Team WOD 2: For total time:

60 Power Snatch (95/65)
70 Burpees

then

80 Thrusters (95/65)
90 Double Unders

then

100 Wall Balls (20/14)
1000 M Row

==

Two weeks down…

Another weekend down and you are almost halfway through the paleo challenge.  If you have been steady, this next week is an incredibly important week.  It takes about 20-21 days to get the full effect of a change in your diet.  As soon as this week is over, greens will be greener, your sleep will be remarkably better, and all of a sudden you will be magically better at CrossFit.  Once the nutrition element of your health and fitness journey comes into play, all else becomes better and easier.

Just you wait,

CG

==

 

11 Oct
by: Published in WODs

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

Team WOD 2:  For time:

15 Handstand Push Ups
30 Knees to Elbows
45 Burpees
60 Walking Lunges

Put your vest on (20/10) here

75 Pull Ups
90 Box Jumps
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

One vest per team

==

One great advantage…

As long as you are eating the right foods, it is difficult to eat too much of it.  No one has ever gotten obese from eating too many veggies.  Before you reach for your deep frier, please note that I am referring to normally cooked vegetables.  The paleo diet would not exist if it were not for these nutrient rich foods that often separate those who are healthy from those who are not.  Just like your mom advice you all those years ago, I too am telling you to get used to eating your vegetables.  Only good things can come from adding them to your diet.

But no, you cannot call me mom,

CG

==

10 Oct
by: Published in WODs

Strength:  EMOTM for 8 sets of:

2 Back Squats (50% of 1RM)

and

2 Hang Power Clean (50% of 1RM)

or

2 Power Clean (50% of 1RM)

and

2 Push Press (50% of 1RM)

or

2 Split Jerk (50% of 1RM)

1: 5 min AMRAP of:

10 Pull Ups
10 Wall Balls (14/10)

2: For time:

1 Chest to Bar Pull Up
1 Wall Ball (20/14)
2 Chest to Bar Pull Ups
2 Wall Balls (20/14)
3 Chest to Bar Pull Ups
3 Wall Balls (20/14)

Continue this pattern until

10 Chest to Bar Pull Ups
10 Wall Balls (20/14)

5 min cap

==

Paleo tip of the day…

Cleaning up your diet, is like your climbing a hill.  The first day seems different than normal and difficult to just start.  After a week you feel like things are only getting more and more difficult.  After some time passes, you get used to this new agenda and you realize that it’s something that you can handle without much difficulty.  The only problem is that when this hill goes higher and higher, as your diet is cleaner and steadier, any cheat days will feel like you are falling back.  Fall down the hill on day 2 is not much of a problem.  Fall down the hill on day 30 and you are bound to hit some trees on the way down.  Once you are on a roll with either direction, it makes it more and more difficult to turnover.  Keep those trees and other objects in mind this upcoming weekend as you think about even having a trace of fun.

That stuff hurts,

CG

==

09 Oct
by: Published in WODs

GS: 10 min AMRAP of:

30 second Plank Hold
30 second side Plank Hold
30 second Hollow Hold
30 second Side Plank Hold

1: For max reps: 7 min AMRAP of:

7 Thrusters (135/95)
7 Box Jumps (24/20)
14 Kick Outs

Rest 2 minutes

7 min AMRAP of:

3x: 1 Power Clean / 1 Hang Power Clean / 1 Front Squat (135/95)

10 Pull Ups

2: For completion:

5 rounds for time of:

5 Thrusters (135/95)
7 Burpee Toes to Bar
9 Box Jumps (30/24)

8 minute cap

For time:

4 rounds for time:

6 Power Snatch (135/95)
4 Muscle Ups

==

3…2…1…,

Starting your day off correctly is the best way to not cheat during this paleo challenge.  Enjoy the workout.

Not much today,

CG

==

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