Busy Busy Busy!!!

Sorry for the lapse in posts...12th Day of Starting Strength & GOMAD - all 100% and still rocking! I'm in the packing on weight plan right now to get ready for sectionals this coming Feb. I'll keep all posted on advances and current plans of working Fargoland!

Look for new WOD's and posts to be starting back up this next week, Peace!

09/22 Wednesday WOD

Strength

Weighted pullups 8x8x8

Squat Cleans 3x3x3x3x3

WOD

AMRAP 15mins

3 Power Cleans 80% of squat cleans above

6 HSPU's

9 Box Jumps 24"

09/21 Tuesday WOD

Strength

Bench Press 2x2x2x2x2x2x2x2x2x2

Weight Dips 8x8x8

WOD

4 rounds

500m Row

3min Rest between rounds

09/20 Monday WOD

Strength

Box Squats 2x2x2x2x2x2x2x2x2x2

WOD

5 Rounds

10 Deadlifts 225lbs

20 Pushups

30 Situps

Break you Heart!

09/18 Saturday WOD

Strength

Cluster (clean-thruster) 5x3x3x1

WOD

"Heavy Fran"

15-12-9

Thrusters 135

Weighted Pullups 45lb

09/14 Tuesday WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

Finisher

1 round max reps

Pullups

Pushups

Situps

Squats

Hard to believe it has already been two months since i was at the games in Carson, CA. In the above photo, i had the great experience of judging OPT during the first WOD. What an amazing individual and a moment i will never forget.

09/13 Monday WOD

Strength

Snatch Grip Push Press 5x5x5

Close Grip Bench 5x5x5

WOD

3 Rounds

30 Wall Balls

30 Squat Snatches

Finisher

150 Double Unders

09/12 Sunday WOD

3k Row

09/11 Saturday WOD

Strength

Box Squats 2x2x2x2x2x2x2x2x2x2

WOD

"Pre-Game"

25 Power Snatches 95lbs

25 Power Cleans 95lbs

25 Deadlifts 95lbs

25 Burpee Boxjumps

25 Pullups

750m Row

400m Run

200m Farmers Carry 1pood each hand

08/28 Saturday WOD

Strength

Squat Snatch 5x5x3x3x1

WOD

"Football Gone Bad"

3 rounds/1min each/1min rest between rounds

DB Thrusters

Box Jumps

Pushups

Double Unders

Row

Endurance

3x3min Max effort runs - rest 3mins between rds

*3hrs after WOD

08/27 Friday - REST DAY

08/26 Thursday WOD

Strength

Power Clean 5x5x5

Dead Hang Pullups 3 set max reps

WOD

AMRAP 15 mins

5 Hang Cleans 135lbs

7 Supine Pullups

9 Box Jumps

Endurance

Tabata Treadmill Hills

12% grade/5k pace

08/25 Wednesday WOD

Strength

Front Squat (chains) 5x5x5

Deadlift 5x5x5

WOD

"Diane"

21-15-9

Deadlift 225lbs

Handstand Pushups

08/24 Tuesday WOD

"Baseline"

Row 500m Run

40 Squats

30 Situps

20 Pushups

10 Pullups

rest 5 mins and then

3 Rounds

95lb Ground to overhead

200m shuttle run (50m down and back twice)

08/21 Saturday WOD

Strength

Squat Clean 5x5x3x3x3x1

Jerk 5x5x3x3x3x1

WOD

"Annie"

50-40-30-20-10

Double Unders Situps

08/19 Thursday WOD

Running "Annie"

1200m Run

50 Double Unders

50 Situps

800m Run

40 Double Unders

40 Situps

400m Run

30 Double Unders

30 Situps

200m Run

20 Double Unders

20 Situps

100m Run

10 Double Unders

10 Situps

08/18 Wednesday WOD

5 Rounds

1min Push Press 95lbs

1min KB Swings 1.5 pood

1min Pushups

1min Rest

08/17 Tuesday WOD

Strength

Bench Press 5x5x5

Weighted Pullups 8x8x8

Weighted Dips 8x8x8

WOD

10 Rounds

1min Sprint all out effort

:30 sec Rest

08/14 Saturday WOD

"Nancy"

5 Rounds

400m Run

15 OH Squats 95lbs

08/13 Friday WOD

"Fight Gone Bad"

3 Rounds

1min Wall Balls

1min SDLHP 75lbs

1min BJ's 20"

1min Push Press 75lbs

1min Row for Calories

1min Rest

Score by adding total reps accumulated and Calories rowed.

08/09 Monday WOD

5 Rounds

5 Muscle Ups

10 Overhead Squats 115lbs

15 Toes to Bars

20 GHD Situps

3 - 2 a dayz in a row deserves a lil REST!!!

Split Heavy in the AM n WOD in the PM

07/28 Wednesday WOD

Strength

Bench Press 5x5x5

Weighted Dip 8x8x8

Shoulder Press 5x5x5

WOD

AMRAP 20 min

Run 400m

Rest exactly the same time it took you to run

2aaadayzzz

07/27 Tuesday WOD

Strength

Front Squat 5x5x5

Deadlift 1x1x1x1x1

WOD

"Roy"

15 reps Deadlift 225#

20 Box Jumps 24"

25 Pullups

2X!

07/26 Monday WOD

AM

30 Muscle Ups for Time

PM

"Elizabeth"

21-15-9

Clean 135

Ring Dips

07/09 Friday WOD

Strength

Snatch 5x5x3x3x3x1x1

WOD

5 Rounds

5 Snatches (#95)

7 Bench Press (#95)

9 Ring Dips

Burpees

95

07/08 Thursday WOD

100ft Walking Lunge

21 Pullups

21 Situps

21 Burpees

100ft Walking Lunge

18 Pullups

18 Situps

18 Burpees

100ft Walking Lunge

15 Pullups

15 Situps

15 Burpees

100ft Walking Lunge

12 Pullups

12 Situps

12 Burpees

100ft Walking Lunge

9 Pullups

9 Situps

9 Burpees

100ft Walking Lunge

6 Pullups

6 Situps

6 Burpees

Burpees

94

07/07 Wednesday WOD

10 Rounds

50 Double Unders

20 Burpees

Burpees

93

New Week - It's On!!!

07/26 Monday WOD

30 Muscle Ups for Time

Rest minimum of 3 hours and then:

"Elizabeth"

Happy 4th of July!!!

07/04 Sunday WOD

4 Rounds

40 Double Unders

30 KB Snatches (15ea arm)

20 KB Swings

Burpees

90

Kicking it in my Garage

The Day i got back from the Oly Cert @ The Athlete Lab i had to build this garage platform(specs from Mikes Gym) to get my ass going!!! Let me tell you convenience is amazing and it's better than any platform i've been on yet!!! All this was built for under $200 and if you look online many companies are charging upwards of $1000...home built is what we're about! 1 of many more things in the making!

06/30 Wednesday WOD

Strength

Weighted Dips 8x8x8

Deadlift 1x1x1x1

WOD

12 Rounds

250m Row

10 Burpees

Burpees

86

8 Weeks to experience another great Challenge!!!

06/28 Monday WOD

"Nancy" Challenge begins!

5 Rounds

400m Run

15 Overhead Squats (95#)

Burpees

84

06/15 Tuesday WOD

Wall Ball Ladder

3mins rest followed by

WOD

3 Rounds

40 Situps

35 Box Jumps

30 KB Swings

25 Burpees

20 Pullups

15 DB Push Presses

Burpees

71

Turkish Get-Up for Entire Body Strength

SURE, IT HAS AN ODD name. But what the Turkish get-up may lack in creative panache, it more than makes up for in effectiveness. This total-body strength move first made fashionable by old-time strongmen--you know, the ones you've seen in black-and-white photos with unitards and handlebar mustaches--is being resurrected by today's power-lifters, weightlifters and even disciples of CrossFit training for its ability to build freakish strength from head to toe.

The Turkish get-up strengthens your core, all your major muscle groups, smaller stabilizers, tendons and ligaments. In addition, it improves power, flexibility and shoulder stability. And all it requires is, as the name implies, getting up from the floor in a predetermined way.

-taken from Muscle & Fitenss, April 2008, by Sean Wixman06/14 Tuesday WOD

06/14 Monday WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

Barbell Turkish Get-Ups 3x3x2x2x1

WOD

5 Rounds

3 Bar Muscle Ups

15 Pushups

Burpees

70

06/12 Saturday WOD

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

Burpees

68

King Kettlebell Snatch

If you had the choice to do one Kettlebell lift what would it be? You better have said the Kettlbell Snatch!!! It is the king of KB lifts and is both fluid and wicked in the power it generates. Doing the KB Snatch will form rock hard back and hips that will be immune to injury, along with ironman like carido. High rep snatchs will enable willpower and tolerance to pain. The push up has been replaced by the KB Snatch in the U.S. Secret Service Counter Assault Team test of physical strength and conditioning. It is amazing and effective! One thing to remember, just like any heavy iron that you put over your head, it is imperative that you learn and execute the movement correctly.

06/05 Wednesday WOD

21 Kettlebell Snatches each arm (1.5 pood)

32 Pushups

43 Squats

Kettlebell Goblet run

15 Kettlebell Snatches each arm

26 Pushups

37 Squats

Kettlebell Goblet run

9 Kettlebell Snatches each arm

20 Pushups

31 Squats

Kettlebell Goblet run

Burpees

65

Tenacious Tuesday!

06/09 Tuesday WOD

"The Seven"

7 Rounds

7 Handstand Pushups

7 Thrusters 135lbs

7 Knees 2 Elbows

7 Deadlifts 245lbs

7 Burpees

7 Kettlebell Swings 2 pood

7 Pullups

Burpees

64

MONDAY!!!

A couple less Park WOD celebratory cocktails over the weekend sure would have been a good idea, knowing that this weeks workouts were gonna be a doozie!

06/07 Monday WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

WOD

25 Burpees

5 Rounds of 15 DB Push Press (35lb ea arm) & 150m Farmers Carry

25 Burpees

500m Row

150 Double Unders

Burpees

63

First Park WOD!!!

4 of us ventured over to Lindenwood Park in Fargo this morning for our first Park WOD! It was a beautiful morning and the wod was a real tester with all of us coming in close to the 3omin mark. What a great way to enjoy the outdoors!

06/05 Saturday Park WOD

3 Rounds

40 KB Swings

30 KB Thrusters

20 Sandbag Cleans

150m Sandbag Run

Burpees

61

Active Rest...I call it Golf

Grip it good!!!

06/02 Wednesday WOD

Strength

Back Squat 5x5x5

WOD

3 Rounds @ 95lbs*

1 Snatch

2 OH Squats

3 Thrusters

4 PushPress

5 Hang Cleans

then

3 Rounds*

1 L-Pullup

2 Toes 2 Bar

3 Chest 2 Bar

4 Knees 2 Elbows

5 Pullups any type

400m Run

*If at any time you let got of either the barbell or pullup bar, you immediately drop and do 5 burpees as a penalty...after finishing the burpees, start back up on the movement you failed at.

Burpees

58

Back at it!

06/01 Tuesday WOD

Strength

Bench Press 5x5x5

Weighted Dips 7x7x7

WOD

5 Rounds

5 Power Snatches 95lbs

15 Overhead Squats 95lbs

30 Double Unders

Burpees

57

05/29 Saturday WOD

Strength

Power Clean 5x5x5

Shoulder Press 5x5x5

Weighted Pullup 8x8x8

WOD

"Fran"

21-15-9

Thrusters 95lbs

Pullups

Burpees

54

Freedom Friday

05/28 Friday WOD

"Nutts"

10 Handstand Pushups

15 Deadlifts 250lbs

25 Box Jumps 30"

50 Pullups

100 Wall Balls Shots 20lbs

200 Double Unders

400m Run w/ 45lb Plate

Burpees

53

REST DAY

The Do-Win's, are Winners!!!

My first official experience with my new Rogue Do-Win Weightlifting shoes was today...i could go on and on about PR this and PR that, but i won't bore you with all that mundane stuff, haha jk! But seriously, these shoes are legit and I'd recommend everyone to first off try some by borrowing from anyone you can find and then get a pair when you are able (soon than later).

If you haven't had a chance to read my post about weightlifting shoes, please go back and check it out from May 14th http://crossfitingfargo.blogspot.com/2010/05/what-are-you-rocking-for-kicks.html, great stuff!

05/26 Wednesday WOD

Strength

Back Squat 5x5x5

Deadlift 1x1x1x1x1

WOD

10-9-8-7-6-5-4-3-2-1

95lb Clusters (Squat Clean/Thruster)

Chest 2 Bar Pullups

Burpees

51

Day 50 of the 100-Day Burpee Challenge!!!

05/25 Tuesday WOD

Skill

Split Jerk 5x5x3x3x1

WOD

4 Rounds

500m Row

15 Burpees

Burpees

50

Getting ready to say..."Bye Bye Big Box"!!!

Number of things are coming together for soon to be CrossFit Fargo...Affiliation application was accepted last week and today I was granted the rights to www.CrossFitFargo.com!!! Busy busy w/ tons more to get in line...stay tuned.

05/24 Monday WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

WOD

50-40-30-20-10

Double Unders

Pushups

Box Jumps

Dumbell Pushpress #35

Burpees

49

05/22 Saturday WOD

"Stephen"

30-25-20-15-10-5

GHD Sit-up

Back EXT

Knees 2 Elbows

Stiff Legged Deadlift (#95)

Burpees

47

Exciting week up here...

05/21 Friday WOD

Strength

Power Clean 5x5x5

Shoulder Press 5x5x5

Weighted Pullups 7x7x7

WOD

4 Rounds

400m Run

50 Squats

Burpees

46

REST DAY!!!

Just try to GRIP and HOLD on!!!

05/18 Wednesday WOD

Strength

Back Squat 5x5x5

WOD

5 Rounds

10 Deadlifts 225lbs

20 Knees 2 Elbows

100m Farmers Carry (55lbs ea)

Burpees

44

05/18 Tuesday WOD

WOD

3 Rounds

10 Overhead Squats (115#)

50 Double Unders

Skill

3x15 GHD Situps

Burpees

43

05/17 Monday WOD

Strength

Bench 5x5x5

Weighted Dips 8x8x8

WOD

"Eva"

5 Rounds

800m Run

30 KB Swings (2pood)

30 Pullups

Burpees

42

05/15 Saturday WOD

WOD

1 Mile Run

2k Row

1 Mile Run

Burpees

40

What are you rocking for kicks?

It is common sense to know that every sport has a specific shoe designed only for that sport. the shoe may help enhance performance or help in preventing injuries. Whatever it is, a professional will always make sure he has the right shoe for the task assigned to him. But most people do not think that weightlifting shoes are required when lifting free weights. This is a very common error and most people wear other shoes in the gym, just making sure they are comfortable.

Weightlifting shoes are designed for a reason and, just like any other sport shoe; they help with increasing the athlete's performance as well as provide safety. No one would wear a pair of spikes for a long distance run, and in the same way, it would be rather silly to use running shoes for weightlifting.

The first advantage of weightlifting shoes is that it increases stability by having a raised heel. This raised heel allows bending of the ankle joint while keeping the feet flat on the floor. This bending is done in order to descend to a low height to lift heavier weights. By keeping the feet flat on the ground, a weightlifter does not lose balance and will find it easier to lift the weights in a controlled way.

The Second thing weightlifting shoes do is prevent harm to the body. Damage can occur because of stability loss. The pressure that is exerted on the body is a lot and by doing tasks such as jerks, the body's ligaments can tear if there is no proper base the body can rest on.

Next, these specially designed shoes facilitate fuller activation of the lower muscles. The shoes hard sole does not allow the force which is used for lifting to get dissipated against the floor. Instead, the kinetic energy that comes from the feet is channeled to lifting the weights. These shoes help use all the force which is produced to lift the weight so that it becomes easier for you to lift.

Another important aspect of weightlifting shoes is the grip. The sole of the shoe must have neoprene or crepe so that you do not slip or lose balance while lifting heavy weights. These shoes must be flexible in nature because the weightlifters feet bend and straighten quickly while doing weightlifting exercises. A flexible shoe also allows some elastic energy to be stored which is caused by the quick bending and straightening. But because a weightlifting shoe bends so much the pressure might push the foot in an angle which will make a person slip. This is why a weightlifting shoes grip is so important.

Now that you've read all about the benefits of weightlifting shoes, you might want to consider picking up a pair for yourself and feel the difference. You'll be more balanced while lifting weights and will perform a lot better.

-Article take from http://ezinearticles.com/?Benefits-of-Weightlifting-Shoes&id=3914920

Here's a great site i found that reviews a bunch of the popular weightlifting shoes out right now:

www.buyweightliftingshoes.com, and yes i did order my Rogue D-Wins today!

05/14 Friday WOD

Strength

Power Cleans 5x5x5

Shoulder Press 5x5x5

Weighted Pullups 6x6x6

WOD

"Karen"

150 Wall Ball shots for time

Burpees

39

05/11 Tuesday WOD

WOD

70 Burpees

60 Situps

50 KB Swings (55lbs)

40 Pullups

30 Double Unders

20 Box Jumps (24")

10 Handstand Pushups

Burpees

35

Back, but not for the First time!

Another sweet weekend back home visiting CrossFit Sioux Falls, including the Run to Save MyRack, Oly WOD, BBQ'n and then watching the Southwest Regional Games streaming through a projector on the box's wall. Couldn't have asked for a better visit!!! Thanks for not stripping my name off of all the whiteboard WOD's yet guys!

05/10 Monday WOD

Strength

Back Squat 5x5x5

Deadlift 1x1x1x1x1

WOD

AMRAP 7mins

10 Squat Cleans 95lbs

20 Situps

Burpees

34

Post 10k Recovery Day

Avera Breast Cancer Race

This is my forth year running this race and i couldn't be more excited! I've gone away from doing any run specific training and will be relying solely on my CrossFit training to date...gotta say i'm a bit on edge about it! Here we go!!!

05/08 Saturday WOD

Strength

Clean & Jerk 3x3x3x1x1

Front Squat 3x3x3x1x1

WOD

10k Race

Burpees

32

Burpee - Incase you forgot...

30 Days into the 100-Day Burpee Challenge, I thought it would be a good time for a refresher on what the actually are...as if they haven't been burnt into your brain yet!!! Missing a day going forward will have some noticeable repercussions, keep banging away folks! Below is a play by play that I got of off mainsite:

How do I do a Burpee?

To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in from of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of the pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

05/05 Wednesday WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

WOD

5 Rounds

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Front Squat

*Increase the load for each round

Burpees

30

Pre-10k Endurance Day

05/04 Tuesday WOD

WOD

800m Run

15 GHD Situps

15 Back Ext

400m Run

12 GHD Situps

12 Back Ext

200m Run

9 GHD Situps

9 Back Ext

200m Run

9 GHD Situps

9 Back Ext

400m Run

12 GHD Situps

12 Back Ext

800m Run

15 GHD Situps

15 Back Ext

Burpees

29

05/03 Monday WOD

Strength

Power Cleans 5x5x5

Shoulder Press 5x5x5

Weighted Pullups 8x8x8

WOD

21-15-9

Squat Snatch 95lb

Chest 2 Bar Pullups

Finisher

150 DU's

Burpees

28

05/01 Saturday WOD

Strength

Snatch 5x5x3x3x1x1x1

WOD

"Filthy 50"

50 Box Jumps 24"

50 Jumping Pullups

50 KB Swings 1 Pood

50 Walking Lunges

50 Knees 2 Elbows

50 Push Press 45lb

50 Back Extensions

50 Wall Balls 20lb

50 Burpees

50 Double Unders

Burpees

28

04/29 Thursday WOD

Strength

Back Squat 5x5x5

Deadlift 1x1x1x1x1

Wod

3 Rounds

500m Row

12 OH Squats (115lbs)

50 DU's

Burpee

24

Getting Deep!!!

Since attending the Level 1 Cert my quads have been pretty dang sore...they didn't supply chairs, because they required that we sit in the squat position the whole day while trying to both balance and take notes! That was actually a little bit of a lie, but they did have us on more than one occasion practice our squat for for long durations...and it helped. Lets try to cover the importance of safe but adequate squat tech and depth.

A common cause of injuries associated with squatting is failure to maintain proper tension as you descend into and rise out of the hole. I see people at my current big box all the time squatting half ass and if the 1person out of 100 does get the desired depth, they are extremely loose. This is probably because they were told to go as low as humanly possible but forgot to burn in their brain the importance of tension throughout.

Try this: With no weight, relax into as deep a bodyweight squat as you are able; use a pvc like a barbell back squat. While in the bottom position, shift gravity to your heels, tighten up your upper back and abs, rotate the legs out at the hip by shoving the knees outward and engage the glutes and hamstrings. If you do this correctly, you should involuntarily rise out of your deepest position by an inch or two. This is the depth you should strive for with your squats, and no deeper to help avoid being to loose and "Butt Wink"

Notice how tension has spread the load, shifting stress away from the lumbar, knees, and ankles to the hips, hamstrings, and the entire posterior chain. If you don't get the desired depth you well never get the benefits of hamstrings at all either.

If you're having trouble with this on you own, be sure to grab someone that can either help you or set up a camera and record you ROM to review yourself.

04/27 Tuesday (MY Birthday) WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

WOD

7 Rounds

7 Squat Cleans (95#)

7 Push Press (95#)

7 Burpees

Burpees

22

Rest Day

A bit off schedule, but needed an Active Rest Day after the long weekend.

WOD
2K Row at slow and easy pace, work on form and breathing pattern

Burpees
21

Level 1 Cert Down!!!

I finally, after much anticipation (procrastinated like a year) completed the Level 1 Cert in Saint Paul, MN this past weekend. An abolute phenomenal weeked spent with amamzing people whether athletes or trainers.

This would not have been possible without the rad HQ staff that was there to facilitate our learing/training. Todd, EC, Rudy, Dennis, Joe, and Robb were amazing to work with for those two days and I hope they know how much inspiration they are to each and every person who attended. Their presence, approachability, and uncanny knowledge on the subject matter helped each of us through the weekend to become 100% better/faster/stronger as athletes/trainers/humans!

As I strive towards the dream of opening an affiliate very soon, I can only aspire to one day posses a portion of the knowledge that each trainer brought to the table. I can’t thank them enough for all that they do!!!

***If you're even cinsidering going to the Level 1 Cert, do so ASAP!!! This won't just help you dramitcally as an Athlete but as an overall human being during your lifespan.

Level 1 Weekedend WOD's:

04/24 Saturday WOD

Tabata Squats

Team WOD (4-Person)

200 Thrusters (#95)

200 Pushups

04/25 Sunday WOD

Team WOD (5 Person)

12 min for total Reps

Med Ball Cleans

AbMat Situps

Pullups

Run

I was super bummed that we didn't have the space to perform "Fran" over the weekend though!

Almost forgot...

Burpees

19 Sat

20 Sun

Rest Day

Burpees
17

Hump Day

04/21 Wednesday WOD

Strength
OverHead Squat 5x5x3x3x1

WOD
3 Rounds
200m Run + 400m Run + 600m Run
*Rest the exact time it takes to complete each run before continuing to the next

Finisher
150 Double Unders (had to break in the the rope)

Burpees
16

Coming along...

It's amazing how little things can make a big difference and that was quite evident when we got some stuff today! We got some speed ropes and lock-jaw collars from Rogue and then we also made 6 PVC training bars...Plyo Boxes are next on my agenda! Slowly but surely we're putting together the artillery!!!

04/20 Tuesday WOD

Strength
Shoulder Press 5x5x5
Power Clean 5x5x5
Weighted Pullups 8x8x8

WOD
"Jackie"
1000m Row
50 Thrusters @ 45lbs
30 Pullups

Burpees
15

Rest Day

Burpees
14

What in the "Helen"!?

Still rolling through the benchmarks and i'd been looking forward to doing this WOD again as it's almost been a year since last experiancing it.

For those unaware of what "Helen" feels like, i love this remark (not sure where i first heard it)..."You've never experiance Cardio untill you've met "Helen"!!! Give it a try, enjoy!

04/18 Sunday WOD

Strength
Deadlift 1x1x1x1x1

WOD
"Helen"
3 Rounds
400m Run
21 KB Swings (1.5pood)
12 Pullups

Burpees
13

Muscling Through the Weekend

I hadn't put mysleft through a WOD that included Muscle Ups in some time and since Eric's have been coming along great, i thought "Why not"? The problem here is, whenever i put together a new WOD i simply think to myself..."What will wreck me today?"...and they always do!!!

04/17 Saturday WOD

Strength
Muscle Up Progressions

WOD
4 Rounds
3 Muscle Ups
20 Box Jumps
100m Sprint
20 Burpees

Burpees
12

Spring Fever!!!

You can see it in peoples eyes and in their swaggers, you can even smell it in the air...Spring is in Full affect! I've been looking forward to Spring for sometime now for one main reason related directly to CrossFit...PARK WORKOUTS!!!

I'm planning to start Park WOD's in about two weeks which will be free for anyone wanting to come and experiance CrossFit. These workouts will be a great way to introduce people to CrossFit and enjoy the outdoors at the same time. I will have more information to come as we are still looking for the perfect location. Stay tuned and check back often to see where we're going to be!

04/16 Friday WOD

Strength
Squat 5x5x5
Deadlift 1x1x1x1x1

WOD
"Cindy"
AMRAP 20mins
5 Pullups
10 Pushups
15 Squats

Burpees
11

Day 10 of the 100-Day Challenge!

04/15 Thursday REST

Burpees
10

Saved by Grace!

04/14 Wednesday WOD

Strength
Bench Press 5x5x5
Weighted Dips 8x8x8

WOD
"Grace"
30 Clean & Jerks 135lbs

Burpees
9

Tuesday Endurance!

04/13 Tuesday WOD

16oom Run
3min Rest
1200m Run
2min Res
800m Run
1min Rest
400m Run

*Shoot for your 5k pace and if using a Treadmil set the incline at 2%

Burpees
8

To Bail or Not To Bail?

With "Grace" on my schedule for Wednesday, i've begun asking myself the question about bailing on loads above my head. When is the appropriate time to bail...what's the proper way to bail...how do you know when it's okay to control it down...and how can you control it down without hurting yourself...these are very important things to consider during any lift that requires us to take a load overhead. I did some searching and came accross an amazing artile that Boz wrote a while back, check it out as it answers all of these question straight forward for us.

Ahhh, summer. The warm weather, the long days, the balmy mornings! With the nice weather upon us, attendance has been great! It is fantastic to see so many of you out busting-ass tirelessly, but with the crowd comes an increased demand for spacial-awareness during workouts.

Let's talk bailing out. Specifically from dynamic, overhead lifts. Now we're never squeamish about letting-rip from a missed lift or a potentially bad mechanic, but those two situations are really the only times when an all-out, kitchen-sink bail is necessary.

Bailing is there as an option to keep you SAFE! Safety is always paramount, but alas, most bails are done not out of self-preservation, but out of lazy-ness. We understand that you just held back coughing up a lung for that final push-press, but unless injury looms, control that descent, then rack your weights nicely! Not only is this easier on the equipment, but it eliminates the chances of your errant dumbell/barbell from rolling over into somebody else's personal-space, thereby eliminating the one thing (safety) that bailing promotes.

Think before you bail!

Let's take a look at the bail-out glossary. This glossary purposely omits the "I'm-gonna-Die" injury prevention bail (which is simply get the hell out of the way) because it typically does not need to be taught:

The "Standard", or "I-think-I-need-a-breath-or-two-to-continue"

Key points: Controlled, non-ballistic descent. Barbell is stopped on ground, not rolling towards your partner. Unless you are about to hurt yourself, 99% of all lifts should end like this in a met-con situation.

If you are working from a rack, substitute the barbell in the rack for the ground position. If working with dumbells, nothing really changes.

Grade: A+

The "Turn and Burn"

Key Points: Lifter is not in control. Often accompanied by running in a workout. Lifter does not even see barbell/dumbell hit the ground (or other person/rack/child etc). Bad things happen in group classes with this bail. Don't be that guy/girl/dick. One word describes this bail. Capital L azy-ness!

Grade:F

The "Max Effort"

Key Points: Space is created between object lifted and lifers vital structures (head/face/brain etc). Done after a successful max Clean and Jerk, Snatch or other O-lift where the load is not safe to lower slowly. Also applies for certain o-lift oriented met-cons. Grace comes to mind. Actually improves time, as you are not chasing you bar around after multiple bounces. Lifter follows bar to the ground (watch for the re-bounce) and is sure the bar does not roll-off into the blue.

Grade: A

The "Skin the Cat" or "Nose-Job"

Key Points: Although not as evident in the pictures, this bail happens at full speed. Note the close proximity of bar-to-face. Unless you are really pulling for some emergency surgery, this is not a good option. Get some space between your body and the bar!

Grade: F

Special Bonus:

"Too-Damn-Heavy", back squat edition.

Key points: Drop arms straight down by sides. Step/jump forward. Make sure you communicate with your spotter/people spectating and let your intentions be known, should the lift go sour, BEFORE starting. Ideally, you are never working ridiculously outside of your comfort-zone, even when attempting a PR and a spotter can help you grind-it-out. This is really a last ditch maneuver when flying solo, or there are no experienced spotters around (inexperienced spotters can be as dangerous as not knowing how to bail). There you have it. Control is good. Dental work costs a lot of money (ask Aneel) and it's especially pricey if you're paying for someone else's. Stay safe, if you know what I mean.

-From http://sanfranciscocrossfit.blogspot.com/2008/05/complete-how-to-bailing.html

04/12 Monday WOD

Strength

Power Clean 5x5x5

Weighted Pullups 8x8x8

WOD

"Barbara"

5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest exactly 3mins between each round. Score by subtracting 12mins of rest from total time to complete the 5 Rounds.

Burpees

7

Burpee Challenge Week 1 in the books!

I've almost forgot my burpees 2 different days already, but if you've done the same don't you worry because it'll be eternally burned into your brain in no time at all!

Only 5,022 burpees left!!! Keep it up!

04/11 Sunday WOD

"Fran"plex (Part Fran, part Complex and after doing it wished i would have never dreamt it up)
15-12-9
115lb Clusters*
C2B Pullups

*Cluster - Clean or Squat Clean/Thruster, bar must touch deck each rep.

Burpees
6

Burpee Challenge @ 70 People and Counting!

Congrats to everyone that has decided to take part in the burpee Challenge!!!

04/09 Friday WOD

Strength
Shoulder Press 5x5x5

WOD
"Elizabeth"
21-15-9
Cleans 135#
Ring Dips

Burpees
4

Rest Day

Another tough week going, much needed rest!

14 Months at it and Still Get Stoked about Every CrossFit Workout i do!

Well that might be a touch of a fib, as there are a few of the WOD's that i can go without seeing for some time! Otherwise everyday w/ CrossFit is a great day and it's days like yesterday that keep me rolling! My "Angie" time was not a PR yesterday (16:55), but i've been working on the strength side of things a bit more lately and PR'd my Deadlift by 40lbs!

I haven't posted my CrossFit testimonial on the blog yet, so i figured today would be a good day. Check it out below!

Living but not LIVING!!!

Sure I’ve done tons of Circuit classes in my day as most of us probably have, but any Joe Cool can look like he’s busting his ass (Yah I’m talking to you!!) in one of these classes and still come out after an hour like nothing even happened. This was fine for a while because I was doing triathlons, road races and many other sports to push my performance and keep me what I thought was “Fit”. After doing the same things for almost two years, it was finally becoming apparent just how mundane my workouts had become and I needed something that would shake me up and spit me out!

Sweat Storm

I’m not sure about the rest of you kids, but Crossfit had been in the back of my mind since Muscle & Fitness had a feature article “Sweat Storm” in their May 2008 issue. After reading the article and doing a some internet investigating, I determined that this was just the shit I was looking for…but where on earth the nearest CrossFit…South Dakota is was like 1 or only 2 states to not have a local, let alone any Affiliate gym and my dreams of taking part were quickly shattered.

Annie Putting the Beat Down!

It was October 10th 2008 when I was introduced to Annie “Mrs. CrossFit Sioux Falls” Mello who was a last minute sub on our team of runners going to Omaha for a relay race. As I got to know Annie a bit on the way down to Omaha, it came to my attention that she didn’t actually do much long distance running. I thought this was a touch strange since the race we were heading to was and 86 mile relay race and the rest of us had be running anywhere from 50-120 miles a month at this point. To my surprise I came to find out that her core workouts were all CrossFit and I was amped to see how that translated to the race. I’m not kidding when I say that by the end of this grueling 86 race Annie made all of the males including myself look like we had been pulling plows along during our runs. “This is B.S.”(sorry Annie) I thought to myself and Enough was Enough!

Awakening

Less than a week later I found my self in a garage with Chris “Mr. CrossFit Sioux Falls” Mello doing my first ever ring pull-ups, pistol squats and handstand pushups, wow what an amazing workout! Wait…What the hell that was only the warm up!? Next Chris explained that the actual workout would consist of 20 Kettle Ball Swings (#35), 30 Push ups, 40 Sit ups, and 50 Double Jumps (having little jump roping ability, I opted for 200 singles)…then he continues to tell us we will have the pleasure of doing 3 rounds of this crap, it’ll be timed, and we should try to shoot for negative splits (each round should be faster than the previous)…what kind of pipe-dream did he just come up with?. I wasn’t doubting finishing the workout and it ended up taking me 18mins, but I truly felt that I couldn’t do another rep, let alone catch my breath so I could tell him how bad that sucked! But I’ll be damned if I didn’t want it even more now! Unfortunately my body was telling me otherwise. 8 months of putting my body through training and races all came crashing down on me as I battled 3 different injuries the following 3 months.

Now’s the Time

Finally, injury free, I was able to do my actual Baseline workout on February 19th. Talk about the toughest 00:04:50 I’ve experience to date! This little workout takes every ounce of wind you think you have in your sail right out and kicks your butt faster than you can say “ I think I’m pretty FIT”. The itch was back and it desperately needed to be ripped into! That night I immediately signed up for the 3 sessions a week plan and haven’t looked back sense!

I’ve put my body through more things in the last 3 months at CrossFit than I ever had just banging weights around at other gyms or running on some stupid ass treadmill. From the gold standard pushups, pull-ups, and sit-ups to all of the Olympic lifts, sprints, and Muscle Ups, we do it all as hard and as fast as we can push our bodies! I do it because I will feel it tomorrow and I will know that I’ve made a positive change in my body and the way I look at being “FIT”. CrossFit has opened my eyes in a number ways, not just about my fitness potential but so much more! Whether life, love, family or my career, CrossFit has shown me that I can and should in fact push the envelope…give it all I’ve got…kick, scream, yell, and fight to the end! In life all that’s certain is “the end”…so I’m gonna kick ass and take names all the way there! I dare you to come fight the battle with me!!!

CrossFit’s Lovely’s

My last thought about CrossFit to date has to do with a few special ladies who’ve had a direct impact on my fitness by kicking my ass every time and even kicking me while I’m down. I hope they don’t mind me throwing their names out! “KAREN”, “KELLY”, “ANGIE”, and “FRAN” I just want you to know although I don’t typically hit girls, the next time I see any of you around I’m gonna put the beat down like no other. This is not a threat but a fair warning for what is to come, you’ve been warned!

Can’t Stop, Won’t Stop,

-Garrett R. Strating

04/07 Wednesday WOD

Strength
Back Squat 5x5x5
Deadlift 1x1x1x1x1

WOD
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Day 1 of 100 - Bring the Burpees!

I know it's last minute, but there also couldn't be a better time for this challenge. 100 Days from this Friday the CrossFit Games 2010 kicks off!!! I'm planning to go to these very games and rave to everyone possible about the amazing results i experiance, who's coming with me!!!???

Starting today April 6th all participants do one burpee, adding a burpee each day until reaching 100 burpees on the 100th day! All burpees will be done to CrossFit Games standard.
If a participant wishes to join the challenge after Aug 19th they may buy-in, do the total burpees for that day as well as all of the burpees missed since the beginning of the Challenge. Burpees done in a regular workout can count towards that days total but excess burpees cannot be
carried over to the next day. The burpee challenge will be on the honor system, there will be no official forum other than your word.

CrossFit Games Burpee Form Standard:
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.

This will be a tough Challenge and 100 days a considerable amount of time to commit, so lets get motivated and hold eachother accountable...before you know it, we'll all be able to say we completed the "100-Day Burpee Challenge"!!!!

A great thread about the challenge: http://board.crossfit.com/showthread.php?t=44867

3-2-1-GO!!!

04/06 Tuesday WOD

Strength

Overhead Squat 5x5x5x5x5

WOD

4 Rounds

Row 1 Minute Max Effort

15 Burpees

Burpees = 1

Let the "Benchmarks" begin!

Since i'm finally going to my Level 1 Cert at the end of this month i thought it was only right to also set a precident for April of doing a bunch of "Benchmark" Wod's. I decided to to it for 2 reasons:

1.) Find out how far i've come since doing some in the past
2.) With a clean slate, set a new Bar to compare future Wod's

Some new motivation is always needed and by giving myself a new floor to start from, i expect to propel forward in any number of directions. Note the benchmarks are not to be done often and really measure your CrossFit capacity on many different levels any given day.

For further reading about the purpose of the "Benchmarks" and how they are implemented into our programming, please check out the Journal article @: www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf

Tomorrow we also begin 100-Day Burpee challenge!

04/06 Monday WOD

Strength
Bench 5x5x5
Weighted Dips 8x8x8

WOD
"Annie"
50-40-30-20-10
Double Unders
Situps

Fresh Start in April!!!

Two big focusses starting this week:

1.) Dedicating April as "Benchmark" month...going to do minimum of 3 benchmark WOD's per week.

2.) Starting 100-Day Burpee Challenge 04/6 (more info to follow).

Going to be a wicked month and start the spring/summer season off with a bang!!!

CrossFit Endurance and the Upcoming Race Season

Spring is finaly on the books and Summer ia hopefully quickly approaching so many of us are beginnig to work towards endurance goals of all sorts including Triathlons, Marathon's, 1/2 Marathon's, 10k's or 5k's. Lucky for us, CrossFit has a sister site called CrossFit Endurance (http://www.crossfitendurance.com/) that is training designed specifically for multi sport and endurance athletes. I have tossed many of my old training habits out the window and have vowed to follow CFE for my endurance training this coming season. Below i have posted some basic info from their website and encourage you all to visit them for more!

What is CrossFit Endurance?

CrossFit Endurance was developed on two fronts, 1. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running. 2. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

03/31 Wednesday WOD

Max Effort 500m Row

rest & then

WOD

2000m Row

400m Run

1500m Row

400m Run

1000m Row

400m Run

500m Row

400m Run

03/30 Tuesday WOD

Strength
Push Press 5x5x5

WOD
7 Rounds
3 Front Squat (185lbs)
7 L-Pullups

Finisher
TABATA
Situps
Squats
Pushups

I Have a Dream!!!

Went driving around yesterday looking for some potential areas that we thought would be great to have a CrossFit in town! Starting to look at spots is really exciting and jumps my motivation through the roof! Plenty early in the game but Fargo, ND has about a 2% vacancy rate for Industrial/Warehouse property so it's nice to get a head start on what may be available. Still plenty of research and questions to ask my Fil friends, great to get the ball rolling though! More to come, looking at another spot tonight or tomorrow!

03/29 Monday WOD

Strength
Bench Press 5x5x5

WOD
5 Rounds
40 Double Unders
30 Box Jumps (24")
20 KB Swings (1.5 pood)

Finisher
3 Max Handstand Holds

Sunday Funday!

Another successful week down and another wicked Sunday WOD was in store! After the brutal beatdown all my NCAA brackets have taken, i had some agression to let loose and CF Football with a touch of my own programming was the perfect combo to help me out!

Today it was literally just Eric and I at said "globo gym" which made for easy use of space, also didn't have to worry about belting out a grunt or two. Ended up dinking around for about two hours but was well worth every minute!

After the gym we went searching for some equipment! Whole town of Fargo and we couldn't find any decent muscle clamps (spring loaded clamps blow ass) or even lifting chalk but we did pick up all the parts to make some sweet paralletes which are much needed! hush hush, we even stopped by a bad lil spot that i couldn't help but envision a CrossFit @...called and left the real estate fella a message...;)

Sunday 03/28 WOD

Strength

Power Clean 5x5x3x3x3

WOD

15 Power Snathces (105-115lbs)

30 Box Jumps (24")

10 Power Snatches

20 Box Jumps

5 Power Snatches

10 Box Jumps

Finisher

3x20 T2B (Controlled)

3x10 GHD Back Extenstion (Controlled)

To Scale or Not to Scale?

When i started puting yesterdays WOD together, i began to think that scaling the weight might be necessary. Long story short, i decided not to scale becuase i knew that i could handle the weight but it would just take me a bit longer to rep them than i would have liked. This is a question i'm sure some of us ask ourselves occationaly...how do we come to a decision? In my opinion, if i'm able to work the weight involved then i'm going to do each WOD possible as RX'd. Let me clarify there needs to be some disgression here...just because my 1 rep max of Power Clean is 185lbs does not mean that i would follow any actual WOD's that had 185lbs as the RX'd weight. I'd rather scale the weight down a bit than set myself up where i'd have to remove weight halfway through a WOD. Below i've included part of an article from the CrossFit Journal on what to think about when scaling workouts.

Scaling: How Less Can Be More

By Clea Weiss

Scaling is an important aspect of Crossfit, but one that’s often misunderstood. Correctly altering and customizing workouts can increase your work capacity, make training more gratifying and keep your Fran times well under 20 minutes—all good things.

The simple fact is that the WODs posted on CrossFit.com are designed for elite athletes with CrossFit experience, and almost all new CrossFitters will have to scale their workouts. But scaling properly isn’t easy.

So how do you scale to achieve the best results?

There are various ways to scale. How to elicit the most effective response is both subtle and complex. You don’t always scale by reducing the duration of workouts, for instance. Scaling correctly will increase work capacity more efficiently than attempting to complete workouts as prescribed before you’re ready for them. Properly lowering the weight and achieving a faster time will actually yield a higher level of power.

It’s also critical to scale weight on workouts. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. Lowering the rep count, altering the movements themselves, and tinkering with round and rep prescriptions are other options.Careful scaling works—but it takes planning and experience. Track your progress, evaluate the results of your scaling and correct your mistakes. Talk to other coaches and athletes and ask for advice. Think, plan and educate yourself. Most importantly, keep at it.

Wednesday 03/24 WOD

Strength

Weighted Dips 8x8x8

WOD

3 Rounds

10 Deadlifts 275lbs

50 Double Unders

Finisher

3 Handstand Holds

Kickin It

Wow, it's been some time since i dropped my last post and for that i apologize! Let me assure you the WOD's haven't been lacking, just my ability to type as i was in Puerto Rico for some much needed R & R!!! I even searched for a CrossFit there, but it appears the one that may have been there closed up shop... Either way i was able to take advantage of some amazing beaches for some morning workouts (again i ask myself why i'm in ND...hhhmm).

Even after all the great things i've encountered here in Fargo, last weekend an event took place that i was unable to take part in that made me second guess this move more than ever. No it wasn't a girl that i missed dearly (sorry ladies), my family which i've neglected a bit, or my old co-workers...It was the CrossFit Sioux Falls Games!!! I spent the previous year of my life pouring blood, sweat, and tears with some great people @ CFSF and not only was i unable to compete side by side with them, but I wasn't even able to support them! Mad props to all the amazing athletes that battled last weekend not just for a chance to go to Regionals, but to also test themselves in ways they may have never done so before. They've all taken each other to a place that I wish i could have experienced! One day again i will, but until them i can merely support them with a huge SHOUT OUT from Fargo, ND!!! Represent in CO boys and girls, show them how we do!!!

-Garrett

Tuesday 03/23 WOD

Strength

Back Squat 5x5x5

WOD

10-9-8-7-6-5-4-3-2-1

C2B Pullups

30" Box Jumps

GHD Situps

Are You Addicted to LSD!?

I was quite guilty of doing to much LSD in the past and i'm not talking about the drug...LONG, SLOW, DISTANCE routines! Before I found CrossFit, i'd spent a lot of time in the LSD mode due to road races and all the Triathlons that i've taken part in. My mentallity on LSD has changed 100% and has led me to be more concious about how i spend my time. Below is a great article I found from CrossFit Invictus, enjoy!

Say No To LSD: Written by Michele Vieux

What is LSD? LSD can come in many forms, including running, biking, rowing, and even CrossFit (you know, those chipper WODs or 7 to 10 rounders that take 45 minutes to complete).
Most of the Invictus workouts are a bit different. Invictus workouts provide a strength foundation with conditioning that typically calls for quick bursts of speed. Work periods are typically shorter, and often some rest periods are provided to ensure that athletes can recover and regain their ability to perform at a higher intensity.

Most (not all) of the workouts at Invictus will take under 15 minutes (of work at least, if not the total time of the workout).

LSD workouts typically require large glucose reserves created by the body from large amounts of dietary carbohydrates. Invictus workouts, on the other hand, train the body to derive more energy from fats, not glucose, requiring fewer calories from carbohydrates.

LSD also increases cortisol and insulin levels, which can tell your body to store fat, cannibalize lean mass, and make you more susceptible to infection and injury. Invictus workouts work in different metabolic pathways and tend to increase aerobic capacity, insulin sensitivity, and natural growth hormone production.

Finally, LSD tends to emphasize quantity of movement (distance, high volume, etc…) over quality of movement – which can reinforce poor movement patterns. Invictus workouts tend to include less volume and higher intensity (heavier weight and/or shorter work durations). Focusing on heavier weight shifts focus onto quality of movement and helps to emphasize proper mechanics and technique. Think of it this way, you don’t need to be very precise to snatch 65 lbs, but if you’re snatching 135 lbs. or more (ladies), you’re probably going to need to perform the movement a bit more precisely.

To me, the choice is obvious. Spend your valuable time on short, intense workouts to increase aerobic capacity, train your body to burn fat for fuel and build lean mass, and move in a safe and efficient manner. If you have spare time, spend it preparing your meals (remember folks, nutrition is going to be your best friend for changed body composition). If all of your meals are planned and prepared, you’ve completed a hard Invictus workout, you’re getting at least 8 hours of sleep at night, and you still want to do some extra “cardio,” come talk to one of your coaches about a good plan. It can be beneficial, but it shouldn’t come at the expense of your nutrition, rest or recovery.

Monday 03/01 WOD

Strength

Back Squat 5x5x5

Power Clean 3x3x3x3x3

WOD

4 Rounds

400m Run

20 Box Jumps

20 Burpees

Saturday 02/27 WOD

Strength

Bench Press 5x5x5x2

WOD

"Bear Complex"

5 Rounds, 7 Sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rest between rounds as needed. The Power Clean must be seperate from the Front Squat. Try to build the load throught the Rounds. DO 5 HSPU's for each break of a sequence.

Thirsty for more Thursday!

Today's WOD was awesome because we finally got a chance to have a 3rd CrossFitter workout with Austin and I. It took some planning to make everyone's schedule work but ended up being a lot of fun! Brian @ CrossFit Bismarck connected me with Eric Welk after I emailed him about anyone at all in the Fargo area was interested in CrossFit. Eric is firefighter in town and actually came across CrossFit on his own, which he's been doing solely by himself for about a year now. He's really into CrossFit and just from what i got to see on our first WOD together, he has huge potential! I look forward to more multiple person WOD's, but it's kind of a logistics nightmare trying to make them fly in this big box gym...more to come on that soon though!

Thursday 02/25 WOD

Strength

Deadlift 5x5x3x3x3

WOD

5 Rounds

1min Pullups

1min Wall Balls

1min Row

1min Rest

DOMS and Improvisation

Ever worked out a particular set of muscles differently than usual and experienced Delayed Onset Muscle Syndrome the following day or two? What are you supposed to do if you already have your programming for the week done but now you aren't physically capable of performing it to standard? Well lucky for you and I, CrossFit allows us to improvise anytime necessary!

For me this had to be put into action today! After yesterdays 5k, my legs and feet were a little upset to say the least. Since this was the case, i assumed i'd only be hurting myself if i was to try and perform any strength or WOD's that involved much legs. Now this doesn't mean that i didn't use them at all...since i was sore i warmed up those areas with some light stretches and exercises like rowing, lunges, and jumping rope even if they aren't the focus of your workout, just to get some blood flowing and some oxygen to which will help with recovery.

***On another note, please steer clear of Ibuprofen as it has no place for an athlete striving for maximum performance. Taking and anti-inflammatory drug of any kind makes tendons and ligaments weaker as well as prohibits muscles from getting stronger

CrossFit can be catered to the individual, but be sure to follow what your body is telling you and it will repay you generously!

Tuesday 02/23 WOD

Strength

Shoulder Press 5x5x5

WOD

5 Rounds of:

9 Push Press (Same weight as SH Press or approx 65% 1 rep max)

12 Pullups

15 KB Swings (#55)

What are you trying to do HQ?

Anxious to get the week going again Monday, i did what most of us do right away in the morning...checked HQ site to see what they're doing for a daily WOD. Being on my own up in Fargo, i have the pleasure of picking my own programming which lately i've been mixing mainsite (because it's good to see what others are posting for results and times to compare myself to) and my own stuff together. Here's where the problem presents itself...HQ posted the WOD as a 5k run, well some of us are in the Arctic and running outside is terrible if not actually dangerous...and treadmills are the devil, so...i was forced to run on this tiny little track that the gym i'm currently work out at has! This persisted of 38 laps and my left leg taking all the beating since it was natrually all left hand turns!!! Austin and I fought through the run but I almost passed out due to dizzily running in circles the whole time!!! Man i can't wait for Spring to come...but wait, then i'll have to wear aquasocks when running outside since Fargo will more than likely be flooded again...never ending battle so far! Never the less, we're keepin on keepin on!

Monday 02/22 WOD

WOD

5k Run

Tabata Finisher

Situps

Pushups

Back at HOME

I made the trip back to Sioux Falls for this past weekend and i couldn't have had a better time but it is tough to think that i'm am now officially 100% moved to ND. It wouldn't be a trip back without spending a solid 4 hours at CrossFit Sioux Falls with all the great people I've had the pleasure of meeting through CrossFit.

It was another solid day of WOD's! An amazing display by everyone and you just can't replace the motivation you get from one another. The atmosphere that being in a box supplies is irreplaceable and is something that i greatly miss. Thanks for all the support and I can't wait to see you all again very soon!

Saturday 02/20 WOD

Strength
Squat Clean 3x3x3x3x3

WOD
10 Mins - Every Minute on the Minute Perform
3 Power Cleans (65% 1 Rep Max)
3 Handstand Pushups

Don't Bother with Partial Squats!!!!

Since moving to Fargo and being forced to workout out in a Globo Gym setting, the very first thing i noticed was the incredible amount of people doing the Squat with absolutely no standard. It's very had for me to watch and i feel bad that none of the young people have been proberly taught how to execute proper ROM (Range of Motion) in this important movement. I see people throwing a couple plates on each side of an olympic bar thinking there "Strong" and "Fit", but are only performing 1/2 of the true standard. I know we aren't all certified trainers, but i do feel we have a responsibility to show people the correct motion.

The squat is a tremendously safe and magnificent movement that develops coordination, mental toughness, skeletal and muscular strength, and superior knee stabilization. A full range of motion squat begins with the knees and hips extended and the body in a standing upright position. To initiate the movement, the hips travel back and down to a point below parallel. Below parallel is defined as a body position where the top of the patella (knee) is above the crease of the hip.

A partial squat is one that does not fully achieve a below parallel depth. A partial squat puts undue stress on the knees, neglects the utilization and development of the glutes, adductors, and hamstrings, and generates a significant imbalance between the front (anterior) and back (posterior) sides of the body. A partial squat allows the body to carry and move a load which the spine has not yet developed the capacity to support and move.

If you physically or mentally are not able to take a squat below parallel, your load is too heavy. Forget the number on the white board, and go for some serious inches in your depth. Remember, a barbell squat is built upon the solid foundation of an air squat and depth should be unquestionable. -Part taken from CrossFitRoots.com

Friday 02/19 WOD

Strength

Back Squat 5x5x5

WOD

"Stephen"

30-25-20-15-10-5

GHD Situp

Back Extension

Knees to Elbows

95lb Stiff Legged Deadlift

DAY OF REST!!!

That's all i got for you, enjoy!!!

Pro-Programming

Seems like i've read hundreds of blogs and discussion boards about all sort of subjects but the one that I've focused on most is programming. Programming has been an ongoing discussion since the beginning of time, but lately has been a major focal point in the CrossFit arena. Long WOD's, Short WOD's, Chippers, Oly Lifts, Met-Cons, or maybe a mixture of everything!? I think we need to get less interested in exactly what the perfect programming is and get back to the basics of focussing on what CrossFit was founded on...know what I mean? Here's a refresher:

What makes CrossFit's "Routine" so great...

There is no ideal routine! In fact, the chief value of any routine lies in abandoning it for another. The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. It is in this sense that the CrossFit Program is a core strength and conditioning program. Anything else is sport specific training not core strength and conditioning.

Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.

This is not a comforting message in an age where scientific certainty and specialization confer authority and expertise.

Yet, the reality of performance enhancement cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.

Wednesday 02/17 WOD

Strength

Bench Press 5x5x5

Deadlift 1x1x1x1x1

WOD

50-40-30-20-10

Situps

Double Unders

400m Run after each round

Finisher

3 Rds Max Pullups