Monthly Archives: July 2009
July 31, 2009
Deadlift 5 x 5
Tabata Mash-up
Box Jumps
Sumo Deadlift Highpull
Sometimes you run across people saying things that are so CrossFit sounding. Guess who said this:
“You never learn anything unless you get your butt kicked first.”
Answer after the jump…
On second thought…
5 x 5 Shoulder Press
For time
Run 533m
200m Farmer Walk
50 Squats
Maybe it will be that hot. So the workout during the hottest hour of the day was not THAT bad. It was a 20 min WOD with GHD sit-ups, back extensions and wall ball shots. The heat made it sweaty and the air was thick but it didn’t really hit me until I finished. All of a sudden I thought my head was about to spontaneously combust. I just walked straight into the shower and turned on the cold water. Boy that felt good.
I don’t recommend doing an AMRAP-20 in the heat of the day, but if you do here is what I did to prep myself. DRINK WATER. Start doing it now and continue until you go to bed. Have a glass next to your bed and drink every time you wake up. It’s hot; you will wake up plenty of times. This rate of water consumption will keep you hydrated whether you are dumb like me or just need to get through a hot sweaty day. If you find yourself having to workout at 5:30pm maybe you should go back and read the post on scaling I did a few days ago, it might be just what you need to get the right amount of work in less than agreeable circumstances.
It won’t be THAT hot
5 x 5 Back Squats
For time
50 Burpees hitting 8″ target
It’s going to be hot this week so start drinking (water!) early. Don’t bother with the sports drinks and fancy “waters” like Vitamin Water. Hydrate without the blast of fatting sugars these drinks provide and you will be much better off. If you are relying on Gatorade to “replace the electrolytes” you will get me off on another one of my nutrition rants.
Drink water this morning in preparation for your afternoon workout and keep drinking all evening in preparation for tomorrow.
Just so there are no excuses I am NOT working out this morning. I plan to workout between 4:30pm and 5:30pm when the heat of the day is at its peak. Why am I doing this? A couple reasons. First of all I want to push for 20 minutes (I’m doing an AMRAP-20) in an uncomfortable environment and second, I don’t want to hear excuses about it being too hot to workout in the afternoon. Considering how many of you have talked about liking hot yoga the heat today isn’t really a convincing excuse (not reason) to skip a workout.
What Does Dan Do, viii
SCALING WORKOUTS
Just because I scale my workout doesn’t mean I’m old, weak or wimpy. I may be those things but it has nothing to do with scaling. A couple days ago, the mainsite WOD was a bunch of barbell work at 155lbs. Looking at the lifts, rounds and reps it became clear quickly that I needed to scale the weight. Individually the lifts weren’t hard at the written weight, but considering the rounds and reps I decided 135 would be a better weight based on my understanding of what the WOD was supposed to feel like and soreness from the previous few days.
A key part of the CrossFit philosophy is the unlimited scalability of our workouts. Scaling is no more complicated than adjusting the workout to fit the ability of the athlete in order to produce a desired physical stimulus. Depending on the condition of the athlete performing the WOD, scaling may include adjusting the reps or number of rounds, subbing exercises or even the range of motion if appropriate. The intent of scaling is not to make the WOD easy. The intent of scaling is to normalize the workout so that diverse groups all have a similar (miserable?)experience.
Take the infamous benchmark “Fran”. Doing 95lb thrusters and pull-ups are doable for some, very hard for some and “easy” for others. Here is how we might scale Fran.
Workout intent: With this session we want a Fran that will be in the 3-5 minute range and will leave all participants gasping (even writhing!) on the floor.
Athlete #1
Experienced and competent CrossFitter : Do the workout as written
Athlete #2
Healthy 70 year old who cannot do pull-ups but has decent stamina and strength: Thruster weight is scaled to 35lbs and instead of pull-ups will do ring rows with heels 24 inches in front of rings.
Athlete #3
Fire breathing CrossFit Stud: Keep the thruster weight at 95lbs but require chest to bar pull-ups.
Athlete #4
Healthy 35 year old who hasn’t quite been able to kip pull-ups but is strong on thrusters through the full range of motion. Use a pull-up band to assist pull-ups and keep weight as written or even slightly under written standard.
July 25, 2009
Megan & MK
Complete for time
30 Clean & Jerks, 65/45
5 Rounds “Cindy”
30 Clean & Jerks, 65/45
5 Rounds “Cindy”
30 Clean & Jerks, 65/45
Today’s WOD was named for the two initial people who completed it. They hated it, wanted to quit, but kept going and I named it after them. Its pretty fun, I think you will like it.
