Friday 11/31/06
21-15-9 For Time:
Inverted Burpees
L Pull-ups
24" Box Jumps
Push-Ups
November 30, 2006
November 29, 2006
Thursday 11/30/06
Run 1600m
Alternating 1 Minute Rounds
20 Minutes Total
Double Unders
40lb Dumbbell C&J
Run 1600m
November 28, 2006
"Tabata Kinda Sorta" Wednesday 11/29/06
5 Rounds Max Reps
30 Seconds On 30 Off
Row
45lb Thrusters
Ring Pull-Ups
44lb KB Swings
GH Sit Ups
(Cycle between exercises and rest 1 minute between rounds)
The $12,000 Lunch Tab
Today I had Sushi with Randy at Sushi Wave where we ate some great food. I recommend the hand rolled sushi if you ever get the chance. It's not everyday that i eat a lush lunch but at least half te time I do tend to eat out. I was reading Coach Rutherford's Fitness Conduit blog and in it he has an entry about the benefits of the brown bag lunch. I hate prepping my lunches and would so much rather eat out but for both health benefits, portion control and economics, brown bag lunch to work is the way to go.
Especially if you are a Zone Diet CrossFitter (or in my case, zone-ish) the brown bag lunch is vital for balancing your fat, protein and carb blocks and setting up your snacks as well. But take a look at this link:
http://www.hughchou.org/calc/lunch.cgi
And you will see the economic benefit of brown bagging it. Think about it, if you're average out to eat lunch is $6.00 (which is hard to find these days except for a great bowl of Pho) compared to the $2.00 average of a brown bag lunch. Say you work 50 weeks a year and were to turn an investment yield of 5% on the earnings and roll it over year after year, you would wind up with $ 12,577.89 after a decade! Something worth doing if you are patient enough plus I bet in a decade of XF and the Zone you would be a piece of iron with the strength of a bear and the speed of an antelope. Food for thought...
November 27, 2006
Tuesday 11/28/06
Active Rest Day
Work on wrist flexibility
Elbows high in rack position
Calf & Hamstring Flexibility
Row 70 Seconds ME x3
210 second rest between sets
Work on wrist flexibility
Elbows high in rack position
Calf & Hamstring Flexibility
Row 70 Seconds ME x3
210 second rest between sets
November 26, 2006
Monday 11/27/06 Squats
After A Complete Warm-Up
Squat 6-6-5-5-4-4-3-3-2-2-1
Rest Exactly 10 Minutes
100 Air Squats
November 25, 2006
Sunday 11/26/06
Clean & Jerk 95 pounds
21-15-9 For Time:
November 24, 2006
"30 Days Till Christmas"
3 Rounds For Time
30 BW Bench Press
30 Pull-Ups
30 Box 24" Jumps
Friday 11/24/06 5k Run
Run 5k
November 23, 2006
Turkey Day 11/23/06
5 Rounds Of:
Eat
Drink
Be Merry!
November 22, 2006
Front Squat & Lunge
Front Squat 5-5-5-3-3-3-1-1-1
Walking Lunge 100 Steps
November 20, 2006
Tuesday 11/21/06
Complete in 30 minutes as many rounds as you can of:
150m Row
20 BW Squats
15 1 Pood KB Swings
12 Pull-Ups
Rocky Mountain Kettlebell Level I & II Seminar Review
This past weekend, Chris Brown of Rocky Mountain Kettlebell and CrossFit Fort Collins came to Denver and gave a Level 1 and 2 Seminar on the Russian kettlebell. I wanted to learn more about this form of training since many people I know use it as part of their martial arts training. What a good experience it was. Chris was very nice and concise about the information and gave a good progression that enabled me to retain much of the information he shared.
First he went of the classic 7 kettlebell Exercise, starting with the swing. We did some exercises to activate the glutes and hamstrings and learned the breathing and proper exertion of energy. The swing itself is like a deadlift topped off with a jump to get a deep hip extension. let the kettlebell swing down to momentum and drive it upwards.
The cleans were next. Chris taught us to swing at the bottom of the clean and activate strong wrists. The bell is always to be below the hand so a proper twist should create this. The clean rack is utilized with a tight vertical elbow and a reduced "bang". The clean motion is opposite to the swing in that is is meant to be done very close to the body which was reinforced with some cleans near a wall. We went on to the clean and press where the press portion was slow and deliberate with full Range of Motion.
Chris discussed Pavel's 5 Compressions in detail. they are Breath, Muscles, Joints, Ground and Focus. he also described different KB emphasis, between Grinders and Ballistic exercises.
We moved from there to squats and then onto double KB exercises like the double KB squats, cleans, swings and presses. Then we went on to the Windmill which a peculiar exercise. You clean the KB up to rack and then point feet at a 45 degree angle, press the KB overhead and look at it at all times. Then with your free hand travel it down to touch the floor, bending the same side leg while keeping the leg on the side of the overhead KB very straight and hips pointed outwards. Turkish Getups are always a challenge and we went into these next. We learned the lunge method and also incorporated the Getup Halfways (aka getup Situp).
The snatch was next and we learned the difference between the hard style (swing out KB and punch through) and the corkscrew (twist hand and snatch close to the body) methods of snatching.
After a small break we went into variations of each exercise to add degrees of difficulty to the movements such as forward and lateral walking swings, the DARCY swing, KB Swing juggling. We also did some other KB exercises and warmups such as the Around the World, the Fiigure 8, the Halo, the bear crawl, the Renegade Row, the overhead squat and the Sot's press to name a few. My core and posterior chain felt worked the next day and I couldn't wait to dig into my new KB and start practicing. Thanks to randy and Chris for putting together a great seminar!
Monday 11/20/06 WOD
3 Rounds For Time:
5 Muscle-Ups
#135 Power Clean 15 Reps
1000m Row
November 19, 2006
3 Rounds For Time
Farmer's Walk 100 Feet (2 50lb Dumbells)
15 Burpees
15 V-Ups
Bear Crawl 25 Feet
November 17, 2006
CrossFit Denver Kettlebell Seminar
4 Hours Of Intense Kettlebell Training With Chris Brown Of CrossFit Fort Collins
"Show Us Your Muscle-Up"
30 Muscle-Ups For Time:
(If you cannot do the muscle-ups do 120 pull-ups and 120 dips)
(If you cannot do the muscle-ups do 120 pull-ups and 120 dips)
November 16, 2006
"DR. R"
Deadlift, Row, Run:
Deadlift 5-5-4-3-2-2-1-1
Row 1500m
Run 1.5 Miles
November 14, 2006
Back Squats
Based On A Percentage Of Your Bodyweight:
20 x 50%
15 x 75%
10 x 100%
5 x 125%
3 x 150%
1 x 175%
1 x 200%
SCALE ALL LIFTS AS NEEDED!!
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 GHD Sit-ups
November 12, 2006
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Linda a.k.a. Three Bars Of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 2/3 body weight
Set up three bars and storm through for time
***Note that a fundemantal philosophy with CrossFit is that we scale load and intensity as required. If you are like most people, keep that philosophy in mind for this workout.
November 11, 2006
Rest Day
Do a little work on wrist and ankle flexibility.
November 10, 2006
Denver Art Museum Pix
Here are some photos from a recent photo shoot in front of the new Hamilton building at the Denver Art Museum on November 4th, 2006.
Handstands and Sculptures
Kettlebells and Headrush
Eek a spider
Civic Center Front Squats
Handstands galore
November 09, 2006
Run For Fun
Friday 11/10/06
For Time:
Run 1 Mile
Side Step Left Foot Forward 400m
Run Backwards 400m
Side Step Right Foot Forward 400m
Run 1 Mile
For Time:
Run 1 Mile
Side Step Left Foot Forward 400m
Run Backwards 400m
Side Step Right Foot Forward 400m
Run 1 Mile
Max Effort Squats
Thursday 11/09/06
Work Up To 80% Max Effort:
Front Squat
5-5-5-5-5 Reps
then
Back Squat
5-5-5-5-5 Reps
Midsection Tight, Head Up, Don't Lose Your Lumbar Extension!
Work Up To 80% Max Effort:
Front Squat
5-5-5-5-5 Reps
then
Back Squat
5-5-5-5-5 Reps
Midsection Tight, Head Up, Don't Lose Your Lumbar Extension!
November 08, 2006
Welcome to the new CrossFit Denver Workout of the Day Blog!
Here we shall be placing the Workout of the Day aka WOD as well as useful bits of information related to mental and physical performance, fitness and strength and conditioning. When able, we will also place pictures and video of the workouts for reference and viewing pleasure. Check the blog everyday to see what the workout of the day will entail and feel free to bookmark this site for future reference. Happy Training!
WOD - 110806
For time:
Run 400m
10 X Burpees
20 X 24" Box Jumps
30 X 2 X 25lb Thrusters
40 X 55lb DB Swings
50 X Squats
40 X 55lb DB Swings
30 X 2 X 25lb Thrusters
20 X 24" Box Jumps
10 X Burpees
Run 400m
Post your time in the comments.