Tuesday, March 30, 2010

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

Bench Press 5x5x5

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

3 Max Handstand Holds

Sunday, March 28, 2010

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

Power Clean 5x5x3x3x3

15 Power Snathces (105-115lbs)
30 Box Jumps (24")
10 Power Snatches
20 Box Jumps
5 Power Snatches
10 Box Jumps

3x20 T2B (Controlled)
3x10 GHD Back Extenstion (Controlled)

Thursday, March 25, 2010

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

Weighted Dips 8x8x8

3 Rounds
10 Deadlifts 275lbs
50 Double Unders

3 Handstand Holds

Tuesday, March 23, 2010

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!!!


Tuesday 03/23 WOD

Back Squat 5x5x5

C2B Pullups
30" Box Jumps
GHD Situps

Tuesday, March 2, 2010

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

Back Squat 5x5x5
Power Clean 3x3x3x3x3

4 Rounds
400m Run
20 Box Jumps
20 Burpees

Saturday 02/27 WOD

Bench Press 5x5x5x2

"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.