Crossfit Las Vegas

Great WOD from Crossfit Las Vegas:

Tabata Fran:
Thrusters (95#)
Pull-Ups (Chin to bar)

*Your total rep count is your score

Total Reps- 170

WOD 5/27/10

WOD:

5 x 3 Back Squat

I worked up to a 1 rep of 335 and then hit all 5 sets of 3 at the same weight.

Weight Used - 305lbs

WOD 5/26/10

WOD:

5 Rounds of:

6 Clean and Jerks (165#)
30 Double Unders
10 Burpees

Time: 18:01

This is a workout that I simply moved through at a decent pace rather than actually attacked for time. I focused on a number of different push-jerk/thruster-jerk techniques to see which I could do more easily at this weight while maintaining some sort of speed.

Coaching Tip: Fast butterfly pull-ups may result in 3-4 chipped teeth and a swollen chin. Athletes beware, you have been warned.

WOD 5/25/10

WOD:

4 Rounds- each for time:
250M Row
20 Box Jumps
10 Push Jerks (155)
12 Goblet Squats (70)
*Rest 2 minutes between each round

WOD 5/23/10

Sunday's Workout(s)

The intent of Sunday was to do some strength training followed by a long mtn bike ride to enjoy being outside as well as work what would equate to a longer met-con.

"Not" The Total - Max Weight of
Clean
Overhead Squat
Bench Press

The intent was to find my max and then do a 5 x 3 of each of those at 80-85%. Turns out it took entirely too long to find my max of each of those and had to quit before I got the additional work in.

Clean - 255, 275(f), 285(f) - I tried to go up because 275 was a previous pr and I felt like I could have hit that if I tried again.

Overhead Squat - 255, 265(f) - Tied a long standing PR. I can't seem to break through on this one.

Bench Press - 255 - I stopped here because I didn't want to risk going higher without someone there that could reverse curl 265 in case I got in trouble.

Moutain Bike Ride - 2.5 hours of significant up-hill without much food in my system. It was a great ride, but it kicked my ass.

REST DAY MONDAY!

WOD 5/22/10 Affiliate Work Out

WOD:

In a Fight Gone Bad format, complete the following lifts for 3 Rounds.

Thruster (95#/65#)
SDHP (95#/65#)
Push Jerk (95#/65#)
Double Unders
Back Squat (135#/95#)

Score: 338

Great work out for everyone this morning. I think the team is coming along nicely and getting stronger every day. Take care of your bodies over the next week, that is going to be critical to us all staying healthy as we are working this hard.

WOD 5/21/10

WOD:

21-15-9

Deadlift (275#)
Slam Ball (30#)

Time: 4.11

Weight got heavy, quickly.


Coaching Tip: Be ready for a Fight tomorrow.

FRCF Summer Training Camp

So I took the leap and will be spending the money to attend FRCF's Summer Training Camp. Essentially what it amounts to is 4 days of workouts with good food, good programming, and good instruction. It is definitely an expensive venture, but if anyone else would like to do this with me, there are a couple spots left. It runs from Friday through Monday and includes lunch and dinner every day. I will be communitng back and forth as that is cheaper than staying in a hotel, so I could offer a ride to whoever needs it.

I think this will be a good "all-in" 4 days prior to the World Games, with enough time for recovery afterwards.

WOD 5/19/10

WOD:

50 Wall Ball (20#/10ft Target)
40 KB Swings (1.5pd)
30 OH Walking Lunges (45lb)
20 Shoulder Presses (65lb)
10 Chest to Bar Burpee Pull ups
20 Shoulder Press
30 OH Walking Lunges
40 KB Swings
50 Wall Ball

Time: 15:45

Shoulder Presses killed me on this- go figure.

Coaching Point: Have a plan of attack for workouts like these. Have a goal for how many breaks you are going to take and when- this leads me to a greater goal, KNOW YOUR BODY. If you know what you can accomplish, you know the places to push yourself, and you know the places to take a quick break. I won't always recommend this as there is definitely a benefit to going until failure sometimes. However, in competition and when you are trying to PR a time, it is a good idea to have a game plan in place.

Additional Work:

10 X 2 Box Squats on the minute

*245lbs

WOD 5/18/10

WOD:

4 Rounds
20 Box Jumps (24")
15 C-2-B Pull-ups
8 Hang Squat Snatch (115#)

Time: 10.38


Coaching Tip: I went into the gym at 6:30 this morning because I had conflicts in my schedule later in the day, and it reminded me that it is really good to mix up your training times. If you always come to the noon class, try the evening class or the morning class everyone once in a while- just don't get in a rut. Just like we change up weights and exercises to achieve good general fitness, you should change up your workout times. It''s even good to get a fresh perspective, so if you are always in my class, jump into one of Sam's classes, and vice versa.

WOD - May 17, 2010

Sunday WOD:
Post Engagement/Birthday Celebration De-Tox

5 Rounds
200M Med Ball Run (30#)
10 OHS (115#)
15 Burpees (Try not to puke)

Time - 16:00
Monday WOD:

AMRAP 15 Mins of:
5 Squat Cleans (155#)
8 KB Snatches Ea Arm (53#)
10 Push-Ups

Total - 6 Rounds plus 5 Squat Cleans

Today's Coaching Tip: Do not drink Patron!

Crossfit Community - Thank You!

Very few people understand the type of community Crossfit creates, and I can honestly say that until yesterday, I don't think I truly realized how close we all are either. I want to say the most sincere thank you to everyone for coming together to help me celebrate what was probably the most amazing weekend of my life. I can't tell you how many times last night and today, that Kate and I have said that we are so incredibly lucky to have such good people in our lives; people that truly care. I have always known that you all appreciated what we do in the gym, and the fun we have been able to have outside of the gym, but I have never felt more appreciated than I did on Saturday when everyone showed up for the surprise Birthday/Engagement party.

My ramblings here don't do justice to what that meant to me, and consequently me and Kate, but please know that it meant the world to us to have you all share my birthday and our engagement. Many of you know that I had asked some of Kate's close friends to join us for dinner to celebrate our engagement without realizing that she had invited my closest friends to help celebrate my birthday. What resulted was the best thing I could have possibly hoped for, which was to have ALL of our friends (many overlapping) getting together to share in the celbration that I am a year older and somehow tricked the most amazing woman I know into marrying me.

This blog has never been meant for personal feelings our messages, but I thought I would share with everyone what was truly the most thoughtful thing I have ever received, and something that I can't thank you all enough for.

Crossfit has given me a lot of things over the last 2 years (a sub 3 minute fran, a 435lb deadlift, renewed competition, etc) but something I never expected to get out of it were friends as great as you all are. Kendra, Tess, Jamie, Jenn, Colin, Brandon, and Sam, THANK YOU all so much for everything.

WOD 5/14/10

WOD-

5 Rounds

5 Deadlifts
5 Cleans
5 Push Jerks
5 Front Squats

Max Weight without breaking up the sets or pausing

Rd 1 - 135#
Rd 2 - 155#
Rd 3 - 185#
Rd 4 - 205# Failed on 2nd Jerk
Rd 5 - 205# Failed on 4th Jerk

Weakness work - Shoulders... still.

Week one is now under our belts, and we are looking forward to week 2. I think everyone made some good progress in terms of getting back into the routine this week. Team WOD tomorrow, and back at it on Monday!

May 13, 2010 - Day of the Dead

So it's not really the Day of the Dead, I just happened to do some deadlifts today.

365x3, 385x3, 405x3, 435(f), 405x1, 425(f)

Important lesson: when you make a plan, stick to it. I felt like the weight was coming off the ground easily, and I made too big of jump from 405 to 435. After that miss, I was done for the day.

Deadlifting is one of my favorites, so since it was my B-day, that's what I did.

WOD 5/12/10

Enjoy Tomorrow's Rest Day!


WOD:

AMRAP 20 Minutes

8 Squat Snatches (135#)
12 Wall Ball (30#)
400M Row

This was a slight modification of the originally planned WOD, with slightly heavier weights and a few more reps. I also opted to row instead of run so that I could save my back.

*4 Rounds plus 4 Snatches

Coaching Point: Everyone seems to be doing a great job in their warm-ups working on weaknesses, core strength, and their gymnastics skills. Keep this up, it will pay big dividends. Also, don't be afraid to modify it as you go- my list of weaknesses is constantly changing. The goal is to keep working on everything without getting too overwhelmed. If you're hesitant to do a movement, do it... twice.

WOD 5/11/10

WOD:

3 Rounds

5 Front Squats (185#)
25 Double Unders
10 Weighted Box Jumps (30lb slam ball)

3:48



135-155-185-205(1)-205(1)
Then 1x8 @ 155lbs (goal was 10 reps)

Monday, May 10th

WOD:

5 Power Clean and Jerks (155#/105#)
15 Chest to Bar Pull Ups
10 Clean and Jerks
30 Pull Ups
10 Clean and Jerks
15 Pull Ups
5 Clean and Jerks

Sam: 8.25
Russ: 8.42
Colin: 9.03
Brandon: 9.13 (135#)
Tess:
Kendra:
Jenn:

This is a great workout to find that "suck factor" on again. We've had a little time off and now we are back in gear full swing.

Today's Coaching Point: JERK the weight. DO NOT shoulder press it or push press it. I want our team capable of lots of reps, and no one is capable of lots of reps when they are not being efficient. Colin did a great job working on this today, and it's definitely something we can all use to improve on.

After the WOD (or before) find your 2 rep max back squat.

Saturday Team WOD

Well I think today's team WOD was a significant gut check on the longer chippers. It was one of those wods that took some people to a mental place that you only want to reach every once in a while. Everyone did a great job, and we have a good plan to address any in-efficiencies.

You guys may not like to hear this, but we are going to do that one again before we leave for CA. I think the results will be surprising.

Team WOD:

3 Rounds Total

100M Team Sprint (relay style)

-- Then 2 Rounds of the following --
5 Squat Clean and Jerks (155/105)
8 KB Snatched Each Arm (53/35)
10 GHD Sit Ups
15 Push Ups

Team Time - 44:17

Enjoy a good solid rest day tomorrow, and let's look forward to 3 hard days of work starting Monday.

Week 1 of 9

Work Hard REST HARDER


Ok team, here is the plan for Week 1.

Monday:

5 Squat Clean and Jerks (155/105)
15 C2B Pull Ups
10 Squat Clean and Jerk
30 C2B Pull-Ups
10 Squat Clean and Jerks
15 Pull Ups
5 Squat Clean and Jerks

5 X 2 Back Squat

Tuesday

3 rounds for time:
5 front squat (185/115)
25 double unders
10 box jumps with weight (20/18) (#20/#16)


5 X 2 Push Press

Wednesday

20 min amrap
6 Squat Snatches (#95/#65)
12 wall ball
400m run

Thursday

REST DAY - Stay Away

Friday

5 rounds for time:
200m sandbag sprint
10 OHS (#115/75)
15 burpees

5x2 Thrusters

Saturday

Team WOD to be announced.

So there you have it, that's the sneak peek into what to expect for this coming week. We have some fun ideas rolling around that we will announce as well. To give you a hint, plan on a field trip to Denver before the World Games to workout with some of the elite Colorado athletes!

NOTE: It will be important to listen to your body during these next couple of weeks. Take the rest days seriously, and attack the work days vigorously. There is NO reason to get furstrated with anything right now, but rather get excited for the upcoming improvements! See everyone Saturday at 11:00 am.

May 3 - May 8

As a team, we are using this time to rest and recover from all of the build up and excitement that surrounded Regionals. We will begin actively training again Saturday May 9th with a thoughtful and specific training program. The potential for progress over the next 9 weeks should get everyone excited.

Rest up now and take care of your body, the next 6 weeks are going to be pretty intense.

Looking forward to it!

The Start of Something Great...

This is the next step. We will be chronocling all things training, right here.