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)