Monday's Miracle Mile: 10.03.01

Return of Monday's Child:

4 Rounds for time

Run 1/4 mile or Row 500 meters or Bike .75 miles

25 1 Arm KB swings, R arm, 16KG KB for men, 12KG KB for women

25 1 Arm KB swings, L arm, 16KG KB for men, 12KG KB for women

10 Burpees

Dessert after the main course (untimed):

100 Tossing Italian Twists, 20# DB for men, 15# DB for women.

Post your time and compare to Jan 24.

March schedule

March is here and I've listened to your suggestions during February as to the pared down schedule. Appreciate your feedback as we evolve the experiment of how CrossFit workouts can be delivered inside a large, typically "self serve" gym setting. Not the typical setting for this countercultural approach to training - you can proudly say that you exercise in an unconventional CrossFit setting, as opposed to the stale, so "last week" approach to CrossFit in the Garage Gym.

Here's the new schedule, delivered by both John and Jarrod for your workout pleasure.

1. MetCon Monday is back: High speed, low load workouts, sometimes in the group room, sometimes on the main floor. Classes at 6AM and 5:30 PM.

2. Strength Days on Tues/Thurs: Low speed, high load workouts, usually not for time to develop strength and form with lifts. Classes at 6AM and 5:30 PM.

3. Wild Wednesdays: Conventional CrossFit workouts: High speed, high load workouts, usually for time - say hello to Fran, Kelly, Elizabeth and the other "girls" of the CF world. Classes at 6AM and 5:30 PM.

4. Wildcard Friday: could be anything on Friday morning. Most likely MetCon style workout, high speed, low load, but we reserve the right to surprise and astonish you. Class on Friday morning at 6AM only.

In addition, we'll open up the Monday and Friday classes to members in the gym who are not in the CrossFit group, so you might wind up meeting a few new folks as well.

In summary, the classes Monday to Thursday will return to 6AM and 5:30 PM, with a 6AM class on Friday. Dues remain the same at $40/month. Jarrod will also be helping teach classes beginning this month.

3-2-1, go!

AMRAP 20 for long weekend: 10.02.26-28

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps - 12 inch box

20 KB swings @ > 1/5 body weight.

Post rounds completed and any modifications/scaling.

FS&KTE: 10.02.25

Front Squat & Knees To Elbows

Front Squat: 10/20/30/20/10

KTE: 30/20/10/20/30

Front Squat: Use 1/2 BW on first three sets, 3/4 BW on 20 count, 10 RM on last 10 lifts.

Post 10RM Front Squat weight.

Age Adjusted Physical Performance Test (for time)

x=100 minus age (I am 52, so my value for "x" is 48)

x overhead dumbbell squats using > or= 10% body weight total

x pushups

x situps

1/2 x pullups

1 mile run or 2K row or 3 mile bike

Post your time and any modifications/scaling. Compare to 1/4/10.

Note that the workout today differs from the 1/4/10 workout in that we have excluded the 1/4 bodyweight kettlebell swings included in the January workout.

Clean Progressions: 10.02.23

Clean Progressions

Reps: 5,5,3,3,1 of

1. Hang Power Clean

2. Hang Clean

3. Power Clean

4. Clean.

Post 1RM Clean weight. Compare to Jan 7.

Longest MIle: 10.02.19-22

Four rounds for time of:

1/4 mile run/500 m row/.75 mile bike (choice)

15 KB swings - male 20Kg, female 16Kg

15 Pushups

15/15 Scissor situps - 1 leg straight - thanks again to Carl! see photo below

Dessert: 350 yards farmer carries self selected weight

Post your time and compare to time on Jan 8 workout.

Squat, Push and Swing: 10.02.18

Not for Time, 10 rounds of the following triplet as prescribed below:

1. Back Squats: 10,9,8,7,6......1
2. Pushups: 20,18,16,14,12....2
3. KB Swings: 10 sets of 5 reps (20kg men, 16kg women)

Order is Back Squat/Pushup/KB Swing counting as one round, then repeat 9 more times with diminishing reps on squats and pushups, 5 reps on KB swings every round.

Post last Squat weight. Compare to Jan 14 post.

Run to Fran, Euro style: 10.02.17

Dual Stages


1. Run 1 mile, or 3 mile bike, or 2K row for time

10 min break

2. Fran, Euro style with kilogram weights, 21/15/9 of

Thrusters - men with 45k, women with 30 K

Pullups

Post time and mods/scaling for both and compare to Jan 11 time.

Deads and Dips: 10.02.16

Not for time, 5 rounds of:

10 Deadlifts

10 Dips

Post your last 10 Deadlifts weight and compare to Jan 12

Kelly is the Weekend Prescription - 10.02.12-15

Kelly:

4 Rounds for Time of:

Run 1/4 Mile

30 box jumps - 24 inch box for men, 20 inch box for women

30 wall balls - 20 lb ball for men, 15 lb ball for women

Post your time and any modifications.

Farmer's Carry, Lunge, SKTE - 10.02.11

Not for time - carry out the following workout. Might want to bring your gloves - you won't hear me goof on anyone for protecting your hands.

First, 3 Rounds of:

1. Farmer's Carry - 350 yds (5 upper deck laps) - Men: 2x45# plates, Women: 2x35# plates

2. Lunge lap - body weight only

Then, three timed reps of Sling Knees To Elbows (SKTE): insert your upper arms in the slings on the pullup bar, touch knees to elbows and hold until knees break contact with the elbows.

Record best of the 3 SKTE rep time.

Anticipatory Non-Repudiation - 10.02.10

Just learned a new term - anticipatory repudiation - it is a legal term that describes when someone in a contract has made a promise, but it becomes obvious that he/she does not intend to honor the promise.

So here's my description of what I witnessed today in the gym: anticipatory non-repudiation. This is my own term that describes determination - you started a workout and it was obvious that you intended to finish, and even finish well - nice going.

For time, complete 4 rounds of:

Downstairs: weight on bar for #1 & #2 is 40KG for men, 25KG for women

1. 20 Deadlifts

2. 10 Thrusters

3. 10 Pullups

Upstairs:

4. 20 Pushups

5. Run 1/4 mile or Row 500 meters or Bike .75 mile

Post your time.

Squat & KTE duet - 10.02.09

Back Squat: 2/2/2/2/2/2/2/2/2/2

KTE: 5/5/5/5/5/5/5/5/5/5

Post last 2RM weight

Max Effort

Somedays you get a lift, somedays you get a goal.

Here is video of 4 attempts at a 55KG snatch, followed by a successful 54KG lift. As I watch the video, I can see points in the lift where I could have done this or that to make the lift successful, and that's helpful, to be sure. However, at some point, we all have to back down from what we want to do today and capture what it is we can do today. Tomorrow is another attempt, and my guess is, armed with hindsight and bit more strength, I'll pull it off. There's an element of patience to this pursuit that is wise.

Weekend Prescription - 10.02.05-08

Chipper is a workout built on a single set of one exercise, typically with high reps, followed by a single set of the next exercise, etc, etc down the line. Here's your weekend chipper.

Spartan Chipper, for time.

50 Situps

50 KB swings (20KG for men, 16KG for women)

50 Pushups

50 Box jumps (20 inch box)

50 DB Push press (1/4 body weight total)

50 Russian Hops.

Post your time and any variations from the prescription.

Snatch Practice - 10.02.04

Olympic Snatch today - like ballet with a bar.

16/12/8/4/1 with increasing weight.

Post your 1RM time.

Elizabeth. 10.02.03

Hallmark CrossFit workout - one of "The Girls"

Clean 135 lbs

Ring Dips

21-15-9, for time.

Post time and any modifications to weight on cleans and dips.

A word about the weights and exercise in this workout. Elizabeth is a hallmark CrossFit exercise, and as such, is prescribed with the understanding that you and I will modify or scale the workout to our current capabilities. This means it will still deliver intensity (with resultant physical and psychological discomfort), but that intensity will be at the level that is appropriate. As experience in this approach to training builds, you and I are better able to select the right level of intensity in the workout. The goal is not to injure or kill yourself in training (too much intensity), the goal is to select the right level of training stimulus to create higher levels of broad, inclusive and general fitness.

Nobody this morning selected 135 lbs for the weight on the cleans. I see that as totally appropriate for this group of middle aged adults about a year into CrossFit training. The full load on this workout is reserved for those at an elite level of fitness - think 20 and 30 something mixed martial artists, military and law enforcement special operators or collegiate football players. You and I can aspire to that level, work patiently towards that goal and perhaps achieve it one day. It is almost irrelevant whether we do or not. What is important is that we, at every training session, work to execute great form under intense loads/pace and nudge our fitness to the next level. It is a step by step process with patience as a prudent ally.

That being said - nice job chasing after the next level of physical fitness. This is a great group and I'm proud to be included in the cohort.

Resistance Training for Health

Typically, whenever I find an article in the medical/fitness literature about the benefits of exercise, the article typically promotes cardiovascular training as synonymous with exercise. The unspoken assumption runs something like this: Yes, yes, strength is important, but disease management, fat loss and anything else you want comes from running, biking, swimming - something related to elevated heart rate. You all know by now my disdain for this narrow minded approach to health, so I'll spare you the ranting. This time.

In this 2001 review of literature by Winett and Carpinelli, the abstract for the study states that:

Public health guidelines primarily focus on the promotion of physical activity and steady-state aerobic exercise, which enhances cardiorespiratory fitness and has some impact on body composition. However, research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities. More recent seminal research demonstrates that resistance training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer. Research also indicates that virtually all the benefits of resistance training are likely to be obtained in two 15- to 20-min training sessions a week. Sensible resistance training involves precise controlled movements for each major muscle group and does not require the use of very heavy resistance. Along with brief prescriptive steady-state aerobic exercise, resistance training should be a central component of public health promotion programs.

My vote is that we continue with weightlifting, taxing the cardiovascular system with brisk pace, and developing greater strength for all the health benefits listed above.

Deadlift/Pullup Pyramid ala Carlo. 10.02.02

Thanks to Carl this morning for covering for me while I was coughing up a lung. Thought it best in the interest of health and wellness if I limited my generosity to workout coaching and not respiratory infections. Today's workout courtesy of Carl is:

Deadlifts and Pullups:

Deadlifts: 5/10/15/20/15/10/5. Weight increasing each set.

Pullups: 5/10/15/20/15/10/5. Use same bodyweight!

Post your weight for the last 5 reps.