Write it down!
Monday, June 4, 2012
Check out our first Endurance Training post today!
Mobility:
Wrist mobility, 60 seconds
Rack mobility of choice, 60 seconds each
Keg Drill, 2 minutes
Warmup:
Take 12 minutes to find a heavy, but technically sound Power Snatch
Strength/Skill:
Perform 2 Power Snatches at approximately 80-85% of the above weight EMOTM for 7 minutes
Workout of the Day:
21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up
*12 min cutoff – Remember, the goal is not to work and get cutoff at the time limit, but to scale the weight or reps so that you finish! A classic scaling is to perform 15-12-9 reps, which is only 9 reps less of each movement! If you think thats too easy, I better not see you take any breaks!!
Cool Down:
Row 500 meters
Foam Roll legs, at least 2 minutes each
German Hang, accumulate 30 seconds
We made a big deal out of the Mile Time Trial for a few reasons. First, its so much more fun to participate in an energized environment, competing against your fellow members, than it is to run alone. Second, its important to have a baseline to be able to test your improvements! As we move into our programming changes, it will become increasingly important that you know these baseline numbers, not just so you can test your improvements, but so that you can properly scale loading and work progressions over time. Test and Retest. That is how we measure fitness in CrossFit!
When you start getting into it, there are a lot of numbers to keep track of:
Running: 100m, 200m, 400m, 800m, 1k, Mile, 5k, 10k, Half Marathon, Marathon
All Squats, Presses, Deadlift and the Olympic Lifts: 1 rep max, 3 rep max, 5 rep max, 20 rep max
Gymnastics: Strict pullups, kipping pullups, pushups, Handstand pushups, Handstand hold, handstand walking distance, L-sit hold, strict Muscleups, kipping muscleups, etc. Some of these can be for max reps or 1rep max with weight.
Then, of course, we have the named CrossFit Benchmark workouts like Fran, Helen, Cindy, Elizabeth, etc.
We highly recommend writing down and keeping track of all these numbers in some way! Fortunately, due to the popularity of CrossFit, there are now multiple easy options available to you for tracking this information. Creating some of these new habits can be hard, so we will do our best to remind you to write this stuff down. To solidify this concept, we will be performing more tests coming up so you can set baselines and we can retest them later in the year! Here are a few of the most popular ways to keep track:
-Online tracking: There are multiple options in this category, but the most popular is something called Beyond the Whiteboard. Many of our current members use this service, request to sign up for Paradiso CrossFit and we’ll add you. Its easy to use and filled with a lot of fun tools, like worldwide ranking!
-Phone apps: No matter what phone you use, there are a few apps you can use for tracking your results. They range from free to a couple bucks. I personally have an iPhone and use the WOD app by Casey Marshall. Some people just like to take photos of the whiteboard and upload it to a file.
-Paper Journal: The classic way of keeping track. There are journals made specifically for CrossFit, like these, or buy a cheap composition journal from the store. Either way, feel free to keep your journal at the gym or in your bag, this one never fails!
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Check out the first video link from this blog post by Kelly Starrett. He is talking about this same test/retest and data gathering concept when it comes to our lifestyle. I especially LOVE the explanation of the “Rectangularization of Aging” graph!
Badger, Jan Bu and Jenn D have a new baseline for their Half Marathon!
Late night wod:
Same as McCoy and something to look forward to…
Set new PR on my Clean and Jerk at 230lbs. It felt great, and feel like I could have gone up, but ended on a good note because I had a lot more work to do:)
Max Height Box Jump – 48.5″, from a standstill, scary shit!
Max Pullups – 42, grip failed, first time doing this with butterfly, switched over to standard kip at about 25 reps, would like 50 reps!
Max Distance Handstand Walk – 27′, I’ll take this as my baseline, got it on my first attempt!
400m Sprint – 60 seconds flat, I synced my watch and the big timer, jogged to the turn around of the 800m and sprinted back. Worked pretty well!
500m Row – Disaster! I even rested 10 minutes and read McCoy’s warning, but it still happened…total leg failure! Finished in 1:39, ugh! I was at a 1:32-1:33 pace the entire way until the last 100 meters! Aaahh, rowing never fails to put me in my place:)
Wendler deads 3×205 3×225 16×250, then worked on power C&J up to 185, then 3 rounds 400m run/7 C&J@155lbs/21 pullups – 16:23. Fun night.
Jess, pull ups on a tree and a tabata run! Nice work.
McCoy you are a monster and I’ll be joining beyond the white board soon.
Track night was great tonight! I always love giving people Tabata…short and sweet!
After Track night did 10x 400m with 2 min rest in between, 1:25, 1:23, 1:24, 1:23, 1:24, 1:24, 1:25, 1:23, 1:22, 1:24.
Straight to the gym for 1RM Clean and Jerk, 165lb. Ties old PR for the squat clean and is a new PR for the Jerk. Thanks Diso, Joe D, and Zeb for cheering me on. Then 3x rounds for time of 500m row / 7 Power Clean and Jerks 115lb, 13:54.
Great track night tonight, Ariel killed it, thanks coach Frank.
And to quote Ariel, “I don’t like running.” Psha.
I should proof read these posts before hitting “post”.
In honor of this post I am going to start posting my daily workouts on our blog again. I got out of the habit of this but I am religious about beyondthewhiteboard.com. The ability to create any workout, track yourself and others, is seamless and the consistently improve the service. It’s worth the 3 dollars a month.
Today started with max clean and jerks.
I tied my old PR of 285 relatively easily. I then cleaned 295 after a missed attempt but was so happy with myself that I did not come close the jerk. Still happy with the squat clean PR.
The rest of the day was test of max efforts in a number of “events”
1. Max effort box jump.
Flat footed – 50″
With steps – 60″
2. Max effort pull ups – 34. Disappointed with this.
3. Max effort handstand walk – 51 feet. Surprised and pleased with this.
4. Max effort 400 m run. 1:08. Awful form. Want to retest this one.
5. Max effort 500 m row. 1:33. Not enough rest after the run. Complete leg failure.
Fun day overall.
WOD
21-15-9
45lb front squat
Burpees
Pull-ups on a tree : )
11:02
Tabata run
“DT”
5 rounds at 155 lbs
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
12:55 Rx’d, first time. Rounds 4 and 5 felt the best. Great and brutal WOD.
Awesome job ladies!
the gym i was at prior to PCF, which was just a regular old boutique gym, had a list of best times/weights for certain benchmarks. we sort of do it now for girl wods but we should do this for the benchmarks!
Agreed! And while the appearance of the Benchmark WODs on the wall looks cool, it certainly could be more functional! We’ll come up with something:)