January 2010
1 tag
workout 2010.01.31
It’s been a while.
For time:
500m Row
15 Bench Press @ 135lbs
500m Row
15 Bench Press @ 135lbs
500m Row
15 Bench Press @ 135lbs
500m Row
13:35
“Google Wave was built to show younger people how older people feel when they try...”
– Unknown
Apprenticeship 2010.01.30
Thanks for sitting through my lecture today. I think it was good. I’m sorry I didn’t turn the heat up. Glad you guys are showing up. Those of you that need to show up and need to get your blogs running know who you are. I like Rickke’s idea that we combine some coaching into Saturday’s lecture to save some time. Also I think a lot of the practical issues will present...
Client Journal 2010.01.29
Client #1: AS
We had her warmup with rowing uphill for 5min
Then did 2 rounds of 10 back extensions & 10 squats.
Kettlebell Complex
Jumpback + High Pull+ Goblet Squat
These were giving her some trouble so we switched to dumbbells and did:
Jumpback + Thruster with 2x10lb dumbbells. Moving fast through different planes was really screwing with her. So we took it kind of slow and let her...
We were made to run barefoot. →
Watch the video. It’s amazing.
Collaboration = Awe + Comrades + Flirts
patriciakm:
In the agency that is my life ( www.hugeinc.com ), most of our really awesome work is produced by intensely collaborative superstar teams that often come close to internal bloodshed but also rock a hyper-productive genius dysfunctional family vibe that makes everyone jealous.
Here’s what I think makes our most successful internal collaborative teams work:
1. Awe.
Awe is respect...
Workout 2010.01.27
AMRAP 7 minutes: 7 unbroken pushups 10 unbroken double unders
10 rounds. No broken sets.
My back has been aching. This workout was good for it. I’m going to try to do some SMR on my hips and back tonight and hope that I can start doing some more training come tomorrow. I hate not being able to do stuff.
“Luminous beings are we. Not this crude matter.”
– Yoda
“No! No different! Only different in your mind. You must unlearn what you have...”
– (via coachg)
WWYD - “What would Yoda do?”
“LIFE
Approaching the twilight of my existence
I bless you life…...”
– J.G.
“The only thing that overcomes hard luck is hard work.”
– Harry Golden
4 Tips for an Aspiring Strength Coach →
Zach Evan-Esh always tells it like it is.
Client Journal
Client #3 MG
45yo dad that’s been doing CrossFit (with others) sporadically for years. He has been plagued with injuries recently. Needs to work on his form yet still get the intensity kick that’s going to keep him in shape.
We did a thorough warmup. Then we worked on his squat. Starting with air squats then progressing to back squats at 135 for sets of 5. Improved his depth and...
Rowing Workshop
2010.01.23
Rowing Workshop with Tim Broder
Good stuff. Worked on tightening up my form and keeping my back straighter and my pull straighter.
Pulled a 1:29.3 500m
Then we did a team workout: 500m; 750m; 250m row. You rest while your partner rows the same amount. Total is 3000m. Kris and I pulled a 11:29. Hard work.
Workout 2010.01.22
Burgener Warmup and skill transfer exercises w/ PVC, then 45# bar
Muscle Snatch + Sn Gr Push Press + Sn. Balance @ 95# x3
Snatch
95x3; 115x3; 135x3; 155x2 f; 155x2 f; 155x3 + 3 OHS!
Trying to work speed. The first 2 reps at 155 were feeling good but kept catching the 3rd rep out in front. Finally nailed it on the last set of 3 and finished off with the 3 overhead squats.
Squat
205x5;...
Client Journal 2010.01.22
Client #1 A.S.
Middle aged mother of 10mo twins. Hasn’t lost her baby weight yet. She weighs around 177lbs.
I’ve been on her about her diet. She has celiac so she can’t eat wheat/gluten. Instead she’s been eating gluten free carbs (rice pasta, etc). Trying to get her off the evil grains and be more Paleo. She’s receptive but not totally compliant. ...
“I have many families in my life, but to each holds the same description; honour...”
– James Fitzgerald a/k/a OPT
“Double Unders - There is no acceptable substitution, so stop reading the FAQ and...”
– James Fitzgerald a/k/a OPT.
Workout 2010.01.21
“Grace”
30 Clean & Jerks for time @ 135lbs
3:24
A new PR!
Talking about handstands for beginners. →
What you should know before taking someone upside down.
The Coach's Checklist →
Questions you should be asking your athletes.
“The competitor to be feared is one who never bothers about you at all, but goes...”
– Henry Ford
1 tag
Workout 2010.01.17
Squat
x5: 45, 135, 185, 225lbs
10 x 2 x 275lbs
For time:
21, 15, 9 reps for time of:
Kettlebell swings, 32kg
Push Press, 95lbs
Pull-ups
9:34
“Money can’t buy happiness, but neither can poverty.”
– Leo Rosten
“Being an expert means knowing more about less and less.”
– Unknown
“Character is what you have left when you’ve lost everything you can lose.”
– Evan Esar
Workout 2010.01.13
I broke up the workout as follows:
5 rounds of 40 Dblndrs 15 squats 10 pushups 15 squats 10 pushups 10 pullups
17:30
Your day just got better: the youtube doubler. →
Double the fun of youtube!
Gym Jones
I am a little behind the times. I just visited the Gym Jones website for the first time in probably a year. It’s now a pay site that costs $500 per year. WTF? I will admit that I used to like to go to the GymJones website for a good read and to watch some fun videos. Now it’s all locked away. Too bad.
I wonder if being more and more exclusive has been helping him. His mentality...
Workout 2010.01.11
5roundsfortime: 10 burpees, 20 double unders. 5:54
Filled with hate and anger. Need a vacation from stupid shit.
“How far you go in life depends on you being tender with the young, compassionate...”
– George Washington Carver
1 tag
Workout 2010.01.10
Cleans
95 x 3
135x3 +1 jerk
155x3 +1 jerk
175x3 +1 jerk
185x3 +1 jerk
205x1x5+2 jerks
I missed a few attempts at 205. I was soft in the bottom of my squat. Need to do more Front Squats.
“I gotta work out. I keep saying it all the time. I keep saying I gotta start...”
– Ellen DeGeneres
Cavemen find a home in NYC! →
The New York Times talks about Paleo and CrossFit and other Modern-day Caveman issues.
1 tag
Workout 2010.01.09
8 rounds of “Cindy” with a 20lb weightvest. Kipping pull-ups chest (vest) to bar on many of them but not all. Push-ups on parallettes with my feet elevated on a bench for extra depth.
I weighed in at a full 235lbs with the vest on. It took me 19 minutes to get through 8 rounds. I took the last minute off.
Tabata Sledgehammers with a 16lb sledgehammer. Alternating sides each...
“To me, training for sports is two things: 1) Having the mobility to get into the...”
– Jim Wendler
“Coach instilled in me and the other athletes under his guidance a concept known...”
– Greg Amundson
workout 2010.01.07
Rowing intervals 8 rounds: 30s on/20s off
163m, 156m, 153m, 149m, 148m, 151m, 152m, 153m
“We will only understand the miracle of life fully when we allow the unexpected...”
– Paulo Coelho
Workout 2010.01.07
“Diane”
21, 15, 9 reps for time of Deadlifts, 225lbs
Handstand Push-ups (1 green+1 blue band)
7:28
Wore my belt.
Workout 2010.01.06
“Lactate Shuttle”
Row 5min, 2:30 rest; Row 6 min, 3:00 rest; Row 7min
Damper on 4 1299m, 1558m, 1886m
“Coach instilled in his athletes a trait that I have not seen repeated in any...”
– Greg Amundson
workout 2010.01.05
Squat + Good Morning combo
45x15x2
95x15
145x15
Band Squats with 2xGreen bands per side
45x5x2
95x5
145x5
Bench
45x5x2
85x5
115x5
165x5
175x5
190x3
190x4
190x3
“Every act of conscious learning requires the willingness to suffer an injury to...”
– Thomas Szasz (via movingdragon)
1 tag
Workout 2010.01.04
5 rounds for time of: 20 Pull-ups 50 Double-Unders 16:00 Wow! That was really bad.
1 tag
Workout 2010.01.03
1. “Death by 10 Meters” With a continuously running clock row 10 meters the first minute, row 20 meters the second minute, row 30 meters the third minute and so on until you cannot complete the required number of meters in the minute.
I managed to hold on for a full 25 minutes. I narrowly missed hitting 260 meters on the 26th minute.
“Yes, I am the motherfucking pterodactyl here to ptero~you a new asshole.”
– The Oatmeal