04/14 Wednesday WOD
Strength
Bench Press 5x5x5
Weighted Dips 8x8x8
WOD
"Grace"
30 Clean & Jerks 135lbs
Burpees
9
Wednesday, April 14, 2010
Tuesday, April 13, 2010
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
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
Monday, April 12, 2010
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.
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.
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!
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.
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!
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.
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
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
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.
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
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
Saturday, April 10, 2010
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
04/09 Friday WOD
Strength
Shoulder Press 5x5x5
WOD
"Elizabeth"
21-15-9
Cleans 135#
Ring Dips
Burpees
4
Thursday, April 8, 2010
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
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
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