anywherefit

Trail Running Rules

2012-01-30T06:37:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

10 minute AMRAP: :10 L sit from the ground 5 strict handstand pushups

WOD 2 – in the afternoon…

Deadlift 15, 15, 15, 15 @ 315# 2 x 60 foot pulley hoist (106#) 2 x 200 meter sled drag (255#)

WOD 3 – in the evening…

4 mile trail run

Great training day to cap off the week, highlighted by the perceived improvement in handstand skills. 5 strict presses isn’t anything special, but the way they felt and the lack of pain in any part of my shoulders is. Usually after that many handstand pushups (10 rounds worth) my left shoulder would get a little creaky. This time, however, I was able to keep the scapula down and back as it’s supposed to be and, lo and behold, no pain. This is no doubt the result of all the isometric holds I’ve been doing in the mornings at different heights in the press.

The deadlift session was equally as positive, as I was able to knoack out 15 unbroken reps at 315# on 3 of the 4 sets (only did 12 the first set because I’m a pussy). The best part was that my grip turned out to be the weakest link in the chain, not my back. Hallelujah for that. The sled pulls destroyed my legs… I write this from a day full of foam rolling, but not so bad that I couldn’t get out on the trail for a good old fashioned back country run. I took it easy considering the loaded work earlier in the day, but damn was it enjoyable. Perfect weather, and the prospect of 2 days of rest do a lot for the psyche. Don’t doubt the importance of looking forward to your next session. I can’t wait til Tuesday. But I’m gonna :-)

Anywherefit 2012: Munich-Vienna-Prague, Destination Itinerary

2012-01-29T16:32:00.003+01:00

Swim WOD

2012-01-27T07:10:00.000+01:00

Workout of the Day

WOD 1 – in the morning…

3 position parallette handstand holds

WOD 2 – in the afternoon…

5 floor presses every minute on the minute until failure to complete @ 225#

3 x 20 gymnastic kip pullups 3 x 15 GHD situps 2 x max ring dips

WOD 3 – in the evening…

Every 3 minutes swim max distance without breathing. Complete 4 sets. Swim 500 meters for completion.

Rest Day

2012-01-26T06:08:00.002+01:00

WOD on the Levee

2012-01-25T07:29:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

Muscle up to handstand pushup 3 x 1 Front roll to support 5 x 2 Muscle up 3 x 7

WOD 2 – in the afternoon…

Snatch 3, 3, 3, 3, 3 5 back squats every minute on the minute @ 70% 1RM until failure to complete. 10 minute cap

WOD 3 – in the evening…

For time: 100 meter overhead carry (45#) 100 meter anchor drag (45#) Notes: 100 meter distance covered up a steep incline

Great Tuesday at the office. Got some good practice on the rings this morning, figuring out better efficiency moving from the dip position to a handstand, as well as into the front roll support. I’m hoping that by being on the rings consistently my overall aptitude and coordination with them will improve across a broad range of skills.

This afternoon I got after some snatch triples—was able to hit 223# for 2 of the three attempts, so not bad there. I actually felt like my form improved due to my coaching this movement the night before for the WOD at my box. Funny how things you preach leak their way into your practice. After this was done I headed to the squat rack for what I knew was going to be a painful return to emotm squats. I bumped the weight to 325#, a 10# increase from what I had done for this percentage in the past. The weight felt light early on, but the lack of a rest interval caught up to me by the 8^th round. I was only able to finish 4 squats on my 9^th round, finishing with a score of 8 rds + 4 reps. A few of the successful squats in there took everything I had so I know I pushed my limit appropriately and fully expect the soreness to be uncomfortable tomorrow. Even after a massage and cryotherapy today, this is unavoidable.

Finally, the evening conditioning WOD was a blast! The rainy weather lifted and allowed a brief window for an outdoor training session that I wasn’t about to pass up. Just over the back of the Beals Point levee is a 100 meters worth of steep incline that I’ve run in the past. Clint and I headed there with a car full of goodies, including a 45# sled, a barbell, and a shit ton of rope. The WOD was simple and brutal: carry the bar overhead to the top, then pull the sled hand over hand to join you. It didn’t take long (3:29 for me, 3:59 for Clint), but it was a max heart rate experience. And the sled pulls were like a series of 100+ deadlifts. Read: massive butt/hamstring burner. We did our best to capture bits and pieces on video. Check the final product below.

The OC Throwdown Review

2012-01-20T00:19:00.004+01:00

My absence the past two weeks has not been merely by chance. They have been a down-cycle of training due to the highly touted “winter games” competition down in southern California. I tapered the week prior and have been recovering the week since, hence a lack of material to blog about. With the event in the rearview, however, said lack of material has changed.

My performance this past weekend was decent, not great. I Pr’d both my deadlift and my strict press (480#/190#), went to the brink of collapse on a classic couplet event (kb/burpee lactate monster), and was an inch away from an incredible finish on a high volume muscle up workout (damn you Al Pacino and your single solitary inch!!!). I also knocked out a bunch of ring hspus in a WOD without failure for the first time and successfully strategized my way through 40 oh squats and 60 pullups. That being said, I also stunk it up on double unders and handstand walking, mis-managed my back squat attempts, and was merely average on a max height box jump. So, good showing, but definitely room to improve.

Now for the actual event.

The throwdown itself was built up unlike any crossfit competition outside of the Games that I have ever seen. There were multiple Games veterans invited to compete (yours truly included), and the buzz surrounding this fact was palpable. Seeing the likes of Nate Schraeder, Tommy Hackenbruck, Kris Clever, Gabe Subry, Rebecca Voight, Patrick Burke, etc. walking around chatting with each other in between WODs set this event apart from other local throwdowns. Also, the stage on which this production was held could’ve supported a full scale rock concert. 100 foot banners hung from the ceiling… there were press passes, vendor tents, a massive sound system, and grandstand bleachers for spectators to cheer from. Justin and Darren took amazing pains to put this thing on and it showed in the spectacular final product. Walking into this arena felt very much like it did at the Games. The nervous energy, the adrenaline of competing against the world’s best, and the electric atmosphere of a place packed with fans. This experience alone was enough to make the weekend enjoyable.

But behind the outstanding production value, the event was wrought with issues. The scoring system was a disaster, with no one knowing at any point where they stood, how the events had shaken out, or what the cutline was to be. The events themselves were limited in scope, never lasting longer than 8 minutes. The strength element was tested during the total, then negated by an independently scored box jump. (So the total of 3 lifts (deadlift, back squat, and press) counted as much as the height of your box jump. Actually, come to think of it, the box jump counted as much as any other WOD we did all weekend.) Eh? What’s more, the distance from which you could jump was set for all parties. A taped square on the floor served as your boundaries from inside of which you had to start your jump. This meant that as the box got higher and higher you still had to jump from the same starting point—not a big deal early on, but damn near impossible for the taller competitors once things got close to 50 inches.

That aside, the scoring and the events can be annoying, but in the bigger picture they don’t matter as much to pulling off a fair and legit event. Regardless of what you program, so long as things are consistent for all parties it will turn out fine. Unfortunately, the judging and standards during the weekend were largely non-existent. Scores were hardly comparable between heats or WODs because few to no judges had the same understanding of the parameters. Example 1: the floater WOD was a couplet… 15-12-9 of kb swings and burpees with a lateral jump; rest 2 minutes, then 12-9-6 of the same movements. The briefing told us the kbs were to be held vertically to the heavens with arms extended and the burpees were to be done with a jump over the divider. By the 5^th heat there were athletes bent arm raising the kbs and diving over the lateral barrier into a plyo pushup, never landing on their feet. Every judge was there simply counting reps not knowing any different. Example 2: The muscle up/squat clean workout required the rings to be set a fist’s height above your standing reach, yet half the competitors began their reps from a box, effectively negating the need to jump to the rings. Example 3: The ring handstand pushup/oh squat/pullup workout was described as such: handstands must be arms locked out and legs locked out in a handstand, the oh squats must start from the top position (no squat snatches), and the pullups must show ear and chin above the bar. What actually happened was that most men locked out their arms and legs, but left their body in a U-shaped back bridge, and then proceeded to squat snatch every first rep. Judges were there, of course, counting reps.

Most of this is merely a lack of communication from the top of the event down and can be corrected as such with a little more time and preparation. With so many moving parts there’s a lot that can slip through the cracks. An indication of this state of affairs was on display during day 1 when, without doubt, the most blatant and disrespectful display of sportsmanship I have ever seen at a CF event went unchecked. During the muscle up WOD the competitor to my back (Ronnie Teasdale) was told by the head judge mid-rep that he could not bounce his bar from the top of his thrusters into his next squat clean. He proceeded to call this person a “fucking bitch,” shove her to the side with his hand, and then unceremoniously toss the bar in her direction upon completion of his set. I have seen multiple video clips of this unfolding as a few of my friends managed to get both of us in their screens. I literally couldn’t believe what I was watching. This was brought to the attention of the event administrators by multiple people and nothing was done. How any judge can be expected to uphold standards when that type of shit is allowed to go on is beyond me.

The event unfolding as it did led to plenty of conversation about how difficult it must be to get everyone on the same page. Having run events like this in the past, I can attest that this is true without a doubt, and I’m not trying to minimize the effort of the organizers to do this in any way. But it’s also the single MOST important thing to get right. It didn’t end up mattering much at the top of the standings in the elite division, Tommy and Kris were the two fittest competitors there in my opinion, but it casts a horrible shadow over the legitimacy of the event as a whole. I respect the hell out of Justin and Darren for what they and the Orange Coast CrossFit group were able to accomplish down there this past weekend. Getting that many people excited for an event that has no connection to the CF Games is unbelievable. I mean, they sold 3,000 spectator tickets - that’s unreal. There were athletes from all over California, Florida, North Carolina, and many other states. But you can’t gloss over the fact that this thing felt like it was a mile wide and an inch deep, like one of those blockbuster movies that spent the entire budget on CGI and forgot to pay the writers. I don’t mean to sound harsh or ungrateful, because I really did enjoy the weekend and would probably do the whole thing over again if I had the option, but some things need to be said.

I have no doubt that the shortcomings of this year’s throwdown will be fixed by next year’s edition and that it will carry the momentum it gained in this, it’s experimental big year, into a big future as one of the community’s largest, most anticipated events. For me, I’m looking forward to kicking the shit out of myself and using what I learned at the OC Throwdown to better prepare myself for the real thing this summer.

Anywherefit Wales Video

2012-01-05T05:41:00.000+01:00

Check it out here.

Major PR Day

2012-01-04T07:29:00.002+01:00

Workout of the Day

WOD 1 – in the morning… Ring Skills: Front raise to horizontal 3 x 5, ice cream makers 3 x 10, back levers 5 attempts

WOD 2 – in the afternoon… Clean and Jerk 1, 1, 1, 1, 1 Front Squat 1 every minute on the minute @ 90% 1RM until failure to complete. 10 minute cap. GHD Situps 3 x 15 Pegboard 3 assents

WOD 3 – in the evening… “Helen” 3 rounds for time: 400 meter run 21 kb swing (24 kg0 12 pullups

Not a lot of time for a big write up tonight, but today turned out to be a monster day. With my boy Jason in town from long island to train for the next few weeks, things really clicked. I hit a PR clean and jerk at 294#, then squat cleaned 303# but missed the jerk. Front squats at 315# felt buttery and I PR’d my Helen time at 6:54. Resting up tomorrow then trying to keep the train rolling on Thursday.

Lactate Training, week 2

2012-01-01T18:10:00.002+01:00

Workout of the Day

WOD 1 – 10:00 am… 5 minute AMRAP for reps: Max HSPU (5 repetition cap) Max 20” Box Jumps (15 repetition cap)

WOD 2 – 1:00 pm…

For Time: 21-15-9-6 Hang Power Snatch (95#) & Wall Ball (20#)

WOD 3 – 4:00 pm…

Row 1000 meters @ sub 1:25 pace Every time pace is lost, complete 10 abmat situps as fast as possible

This was the second iteration of lactate training, so I raised the desired time domain from 4 minutes to 5 minutes, and spaced the sessions 3 hours apart. The first WOD was gymnastics focused to maintain the symmetry of my training week, utilizing a movement that I’m not historically fast at (HSPU) but need to improve. I kipped them the entire way from a slight deficit and actually felt faster and more aggressive than I ever have. The first few sets I managed 5 and 15, but that quickly fell off. When doing this type of format the tempo of the exercise is more important than the number of reps. At the first sign of muscular fatigue the switch between exercises should be made. The only thing I would change with this particular WOD is the capped number of box jumps—15 is too many. I think 10 would have been more appropriate given the level of pump out I was feeling in my quads by round 3. At the end of 5 minutes I totaled 122 reps of the two exercises combined.

The second WOD was, in a word, shattering. In order to mimic the pace and ensure the correct lactate response, you have to pick a weight for the power snatches that can be done unbroken, or very close to unbroken. The same for the wall balls. If you have to stand around and wait for your grip, back, or shoulders to recover before completing your sets than the effect is lost. I say this was shattering because halfway through my second round of power snatches I thought there was no fucking way I was going to make it to the end unbroken. My shoulders felt shot, the bar was digging through my hook grip, and my legs were still shot from jumping like a jack-rabbit earlier in the day. Then, it was like my life skipped forward and I was on the wall balls. Halfway through I was jumping off the ground as high as I could to get the ball to the target but I was still getting it there. The rounds of 9 and 6 were much the same, complete in a quasi-daze and with barely enough muscle power to make the standards. But I did it, finishing the WOD in 3:54 and twitching on the ground for minutes afterwards. This ability to finish when I was sure I wouldn’t engenders a lot of confidence, and I have to believe the physical response mirrors the psychological one in terms of growth.

The final WOD was a kick in the nuts. Trying to pull sub 1:25 on the rower requires full power output on my part, so if you try this protocol be sure to pick a number that makes you sprint. My distances got shorter and shorter as the work accumulated, but that’s to be expected. I finished the 1000 meters in 6:39.

Definitely going to need a couple days to recover, so I'm looking at Tuesday of next week for my next training day.

Rest Day

2011-12-31T07:38:00.000+01:00

Weight Vest Muscle Ups

2011-12-30T06:56:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

3 position isometric handstand holds on parralettes

WOD 2 – in the afternoon…

Every minute on the minute Deadlifts @ 70% 1RM. Use a decending ladder rep scheme from 10 to 1.

Weighted chin up 8, 8, 8 Barbell good morning 8, 8, 8

Single arm pulley extensions

WOD 3 – in the evening…

3 minute time cap with 22# vest:

5 muscle ups 250 meter row AMRAP double unders

Rest 3 minutes and repeat for 3 rounds

Body felt extremely productive today, and now extremely exhausted. I tried a new emotm sequence for deadlifts, cascading the reps by one per round. I wasn’t able to go unbroken the entire time, but overall felt pretty strong @ 335#. The evening conditioning WOD was a great aerobic tester with the awkwardness of the vest to spice things up. Doing double unders with that thing banging around was a new experience. I managed 126 reps the first round, 115 the second, and only 75 the third. This was due mostly to fatigue on the muscle ups. After going unbroken the first round, I fell after 4 on the second round, and after 2 on the third. Turns out it takes a little more power to pull my bodyweight plus 22#. Big ups to the big men out there doing shit on the rings. No joke.

Sandbags and Prowlers

2011-12-28T07:01:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

Front Lever Progressions WOD 2 – in the afternoon…

Clean and Jerk 2, 2, 2, 2, 2

Front Squat 3 every minute on the minute @ 80% 1RM until failure to complete. 10 minute cap.

GHD Situp 3 x 15 GHD Raise 3 x 10 Ring Dips 3 x 20

WOD 3 – in the evening…

6 rounds for time:

10 sandbag shoulder to overhead

50 meter sandbag prowler push

Load for each movement increases as follows: 30#, 40#, 50#, 60#, 80#, 110#

Great day-well balanced and fun. Hit 275# for a C&J double, leaving me psyched for next week’s max effort attempts. Followed it up with 10 rounds of 3 front squats at 265#, a weight that wound up feeling a little to light. It’s hard to convince yourself that you can make it 30 reps when the weight feels so damn heavy on the first set. But, invariably, the body adjusts and proves you wrong. 275# should’ve been the number here in retrospect.

The evening conditioning session kind of got thrown together, but turned out to be one of the simplest, most original WODs I’ve come up with in a while. 10 shoulder to overhead with increasingly loaded sandbags, then 50 meters on a prowler that’s being increasingly loaded with those same sandbags. The goal here is to do everything unbroken while managing the heartrate somewhere around 85-90%. If you can keep your wits about you and do good work in this range, you’re going to be a beast at whatever task it is you’re asked to complete. I found that the prowler was mental until the last two sets, then it got physical. Way physical. It took me 6:02 to finish and I ended up with jello legs and a wobbly boot for 15 minutes afterwards. All in a good day, as they say.

Rest Up

2011-12-27T04:50:00.000+01:00

Lactate Training

2011-12-24T19:56:00.002+01:00

Workout of the Day

WOD 1 – in the morning…

4 minute AMRAP: 5 Toes to Bar 10 Ball Sprawls

WOD 2 – in the afternoon…

4 minute AMRAP: Picnic bench Prowler Push 10 pushups 10 situps

Before leaving Scottsdale I did a short AMRAP at the all new, still being unwrapped Optimum Performance Training Center. Both WODs today were based on an idea that James and company are pursuing through their testing of CrossFit athletes: Lactate training. The basic premise is that the chemical by-product of the glycolitic pathway (lactate) is a very potent and useable fuel source that most people don’t properly train themselves to use. It only gets used at near 100% effort during constantly high turnover or high power activities. That means that you can’t train it during intervals, or while you are pacing a WOD at sub-maximal effort. It’s also most effectively trained between the 4-8 minute time domain. Learning these facts was eye-opening for me because those are exactly the types of WODs that I feel weakest in. So, after some coaching on how best to structure this type of training I wrote a plan on how to work it in to my current program.

Going forward I think this will become easier to organize (Max deadlifting has left me a bit sore), but I have to say the initial attempts at this went really well. To keep this effective you have to keep the pace VERY high, to the point that it’s more important to alter the rep scheme mid-WOD than it is to complete all reps and risk muscle fatigue slowing you down. Kind of a novel approach—target the response rather than the work. The response is an almost numbing sensation where you lose a little of your connection to the tasks being done. All you’re thinking about is moving as fast as you can. James describes this as an almost spiritual experience, and he’s right. It’s like nitric oxide for your muscles. The problem with this is that you can’t dip into it too often. Like a type II diabetic that can no longer produce insulin in response to high blood sugar, someone who constantly “goes there” will lose the ability to utilize lactate as a viable fuel source over time. Therefore it’s important to stagger these sessions in the course of a day and then give yourself a good week off in between. Training this way will allow your body to learn to use lactate without burning out.

In Scottsdale - PR Deadlift!

2011-12-23T00:13:00.003+01:00

Workout of the Day

WOD 1 – in the morning…

Work up to a 1RM deadlift. Rest 10 minutes then do AMRAP @ 85% of that 1RM.

3 x 10 Barbell walking lunges (205#)

3 x 18 foot L-sit rope climb

WOD 2 – in the afternoon…

4 mile trail run

5 rounds for completion: 5 wall walks & 10 box jumps

After a quick early morning flight I am here in Scottsdale with James Fitzgerald at the new home of Optimum Performance Training. The work being done here, and the implications it has for CrossFit and fitness in general for the future, is staggering. These guys are looking at everything from blood lactate to psychology, measuring and recording every bit of data possible that could lead to a more comprehensive picture of what it takes to optimize human performance. The possibilities are exciting to say the least; the science is kind of mind-blowing. My opinions and methodology are rooted mostly in experience and instinct, so to discuss them with minds that have such a thorough and accurate understanding of how the body works is really cool. Thankfully for my own sanity, the training template I’ve recently employed has been received positively by the guys down here, though Im hoping to learn new ways to tweak and improve.

While here I’m taking part in some general testing that will help build a database of information from which to draw conclusions. The deadlifting today was an example of one of these tests. It was exciting for me because I hit a 20# PR in the movement, lifting 475# for my top set. The AMRAP set at 405# only lasted 4 reps unfortunately… was feeling pretty smoked by then.

After grabbing some food I got the opportunity to go explore a bit of the Sonoran Preserve in North Scottsdale. This is a small mountain range rising above the desert that is dotted with trails, cactus, and views that are breath taking. I did a moderate intensity run to one of the peaks for the view, then took my time getting down before tackling a bodyweight WOD at the bottom. It was a great way to unwind the day and try to flush out the legs and back from the heavy work earlier on.

Training Resumed

2011-12-20T06:58:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

Iso Position Handstand Holds

WOD 2 – in the afternoon…

Clean and Jerk 3, 3, 3, 3, 3

Front Squat 5 every minute on the minute @ 70% 1RM until failure to complete. 10 minute maximum.

Apologies for the recent lack of posting. After the Wales trip I’ve been on a serious rest week and been preoccupied with a few other projects. There is plenty more to come on the Anywherefit Wales trip, so stay tuned for that, but for now just a minor update on training.

A few members of my gym joined me in Fairfield for the Capoot Memorial partner WOD challenge on Saturday, a day that has left me pretty damn sore. My arms, back, and hamstrings are all smoked, and I felt it during the lifting session today. Was only able to get 275# for a single on the C&J. Pissed me off a bit, actually. But some days just aren’t your best and you gotta deal with it accordingly. I squatted decently- 225# for all 10 minutes, but I’m looking to build on this number big time over the course of the next 3 weeks. The OC Throwdown is coming up in January and the competition looks awesome. Looking forward to training against some other Gamers outside of the Games.

Speaking of Gamers, I’m planning a trip to visit the original Fittest Man on Earth, James Fitzgerald, at his new facility in Scottsdale, AZ in just a matter of days. How sick is that???

Wales and Dragon CrossFit

2011-12-08T22:51:00.002+01:00

Workout of the Day

Weighted Chin Up 3, 3, 3, 3, 3

With a 2 minute timecap, complete the following for max lunges:

7 muscle ups

AMRAP overhead lunges (55#)

Rest 2 minutes and complete 4 rounds

I’m in Wales bitches!!! Eating Welsh stuff, getting soaked to the skin by the driving rain, and training at Dragon CrossFit in Cardiff. After a break of dawn arrival at Heathrow International where I was greeted by good friends Ross and Dan of Icelandic cinematographic fame, I spent most of the day getting acquainted with the venues which we will use for the Anywherefit adventure on Sunday. Without giving too much away, I can tell you that this thing is going to be far more epic than I first imagined. Those of you out there who are planning on joining us, come ready for a day of mixed modalities, harsh elements, and unreal scenery. We will lift, run, carry, and climb our way through Wales and towards a deadman’s slumber that night, this I promise you.

As for tonight’s workout, Andy and the kind gents at Dragon CrossFit opened their doors and took on the above WOD with me. As an interval, I expected this to be a middle of the row type workout, mostly targeting the upper body. It turned out to be a bit more difficult than that and the limiting factor was my legs! Either I’m still a bit worn out from the travelling or my legs don’t have quite the pop I’d hoped they would. Probably a bit of both. Either way I managed the muscle ups pretty well considering, making all 7 the first 3 rounds and 5+2 the final. My lunge totals were 57, 45, 40, and 34, respectively, for a total of 176.

Loved the feel of this gym and the people in it. Looking forward to getting back there Saturday for some technical skill practice before embarking on the big day Sunday.

From the Archive: 20 burpee wall climbs for time

2011-12-07T23:05:00.003+01:00

Here's a video of a burpee wall climb face off I had with Gabe Subry last week in Stockton. Thanks for posting this Gabe, can't wait to come back down. To check out more on Gabe's training, go here.

240# Snatch

2011-12-07T06:16:00.002+01:00

Workout of the Day

WOD 1 – in the morning…

Slow strength handstand pushups 5 x 5 (wall-facing)

WOD 2 – in the afternoon…

Snatch 1, 1, 1, 1, 1, 1, 1

1 Back Squat every minute on the minute @ 90% 1RM until failure tom complete. 10 minute cap.

Pegboard, 5 ascents

WOD 3 – in the evening…

500 meter row for time

5 rounds of:

10 ring dips

20 hollow rocks

PR Day!!!!! It’s been a very long while since I loaded up the bar and went for a record on snatch, so needless to say I was excited about today. Also a little curious to see if my method of training has produced any tangible results. My report is this: weight feels light when you’re used to lifting a lot of it. I pr’d my snatch by 5.5 lbs today, moving up to 240.5. So pumped about this I can’t contain myself. Then I did my emotm back squat set at 403#, 20 lbs over what my current max dictates. This can only mean one thing: my back squat max has gone up. Not sure when I will test this next, but I’m hoping for something in the neighborhood of 440-450#.

Everything else I did today was merely a shadow compared to the strength session. Tomorrow I am off to Wales to rejoin my good friends Ross and Dan for a weekend of exploration and fitness in the UK. On the docket are the dunes along the coast, the confines of Dragon CrossFit, and an empty 70,000 seat stadium. SICK is an understatement.

Anywherefit 2012 Update: Price set at $2500.00

2011-12-06T15:03:00.000+01:00

Rope Climb/KB couplet

2011-12-01T06:54:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

Isometric ring handstand holds – 3 positions

Isometric wall handstand holds – 3 positions

WOD 2 – in the afternoon…

Snatch Balance 3, 3, 3, 2, 2

Push Press 7, 7, 7

Pegboard Ascent x 3

WOD 3 – in the evening…

For Time:

21, 15, 9 kb swing (32 kg) 3, 2, 1 rope climb (20 ft)

Not nearly as sore after the squat work this week as last… crediting my trip to cryotherapy on Monday after the WOD with some of that relief. Also, getting back in the groove of training after a few weeks off can take a few sessions. Today was very productive during the skill and conditioning portions, but a bit lax in the afternoon. I didn’t really like the plan I had for the day and it showed. Committing to whatever it is you’re working on is so important to doing it well. The shitty program done phenomenal is always better than the phenomenal program done shitty. Today was a bit of both.

The evening WOD was a great test. At the Games this past year I felt like I paced myself too much on the rope climb clean and jerk event, so tonight I really tried to push my pace. The kb swings were unbroken all the way and my rest intervals were very short for the climbs. The only hiccup was during the last rope climb, my arms pumping out a few feet from the top. I had to switch to a leg lock and take the weight off my hands for 5-10 seconds in order to regain the strength to finish it off. Still, I think if I had done this better any improvement on my time of 3:20 would be marginal at best. Not much left in the tank afterwards.

Looking forward to a big night’s sleep and hopefully an outdoor WOD this Friday. The weather’s been a little tougher to work with the last week or so, but I’m itching to get back outside. Also, if anyone out there is in the Bay Area this weekend, a group of us is doing an urban hike from Stern Grove to the Presidio. Plan is to meet around 8am at Stern Grove and go from there. Join in if you’re up for it.

Rest Day

2011-11-30T06:28:00.001+01:00

Tabata Farmers Carries

2011-11-29T06:55:00.000+01:00

Workout of the Day

WOD 1 – in the morning…

Back Lever Practice 20 minutes

WOD 2 – in the afternoon…

Snatch 2, 2, 2, 2, 2

3 Back Squats every minute on the minute until failure to complete @ 80% 1RM. 10 minute cap.

Eccentric parallette HSPU 3 x 5

Abmat situps 3 x 20

WOD 3 – in the evening…

Tabata farmers carry for distance (53# kbs)

Low volume day today, but high intensity. The back lever is a skill I am only able to stick intermittently, so today was an attempt to solidify and improve that ability. Most of my reps were done with bent knees just so I could get more of them done. I also didn’t want to be so spent that it affected the afternoon lifting. I managed to hit 215# for a double, then 225# for a single. Missed the second but felt good about how the weight felt. Next week I’m expecting a PR on my singles.

The conditioning session was short and sharp… 4 minutes of tabata farmers carries with 53# kbs. This was great and simple. Because you get to set the weight down every 20 seconds, your grip recovers enough to never have to drop the kbs during the runs. My legs and heartrate were as taxed as my grip and that’s rarely the case with this exercise. My total distance covered was 482 meters.

Run the Mountain

2011-11-27T02:20:00.003+01:00

Workout of the Day

Hill Run.

After spending the holiday with my family up in North Tahoe, I took this morning to try and burn off a bit of the decadence we’d indulged in the past few days. From highway 267 to the gates of the new Ritz Carlton atop the Northstar gondola is a no joke climb that was close to 3 miles. The challenge on this run was all about getting enough air. The elevation was way above 6000 feet so every bit of the hill made it hard to breath and get oxygen to the muscles. And not having done a big hill in a while, I could feel the difference. It took me 24:26 to finish the climb.

Rest Day

2011-11-23T07:15:00.002+01:00

Back in Action

2011-11-22T06:39:00.002+01:00

Workout of the Day

WOD 1 – in the morning…

3 position isometric handstand holds

WOD 2 – in the afternoon…

Snatch 2, 2, 2, 2, 2

5 Back Squats every minute on the minute @ 70% 1RM for 10 minutes or failure to complete

WOD 3 – in the evening…

1:00 max double unders 1:00 max pullups

2:00 rest

Repeat 3x for max repetitions

So it’s been a full 2 weeks since the last time I trained seriously… I was all set to come back a week ago Friday in preparation for the Level 10 throwdown this past weekend when I pulled a muscle in my back doing pistol squats, of all things. I’ve since been told that this was most likely the result of an overly tight psoas being forced into flexion. All I know is that I heard the thing pop and I was on my back immobilized. This remained the case for most of the next two days as I iced and pounded anti-inflammatories. Finally things began to relax and they’ve been getting steadily better ever since. Needless to say I missed the throwdown and have been twittling my thumbs trying not to do anything stupid. That all ended today.

I felt my way through the snatches to make sure everything was moving correctly. It was. I wore a belt to be safe and actually snatched really well. My top set of triples went up clean at 215#, giving me a big burst of confidence going into the squat sequence. This I approached a little more cautiously, using 65% rather than 70% of my 1RM. I made all the lifts easily, but my legs felt the effects nonetheless. Even after an immediate ice bath I expect major soreness from this protocol yet again.

The evening conditioning WOD offered a return to interval training. Max double unders followed by max pullups, each within a 1 minute cap. The doubles felt amazing, scoring 107, 108, and 107 respectively for each round. The pullups weren’t quite so consistent, as the cumulative pump from the early sets took their toll by the end: 34, 33, and 24.

All in all, very satisfied with today and can’t wait til my next session Wednesday. Reminder for everyone interested in the Wales weekend next month: your contact is Ross Coughlan

Spontaneous Anywherefit Event!

2011-11-17T06:33:00.002+01:00

It's in the UK and happening in less than a month. If you're in the neighborhood, come out and join the party...

Anywherefit Iceland 2012 Announcement

2011-11-08T22:55:00.003+01:00

Here it is... the dates and preliminary information for Anywherefit Iceland 2012. To reserve a place, contact me at morrison.blair@gmail.com

Run the Mountain

2011-11-07T04:18:00.003+01:00

A few of us headed up to South Lake Tahoe for a trail run Saturday... turned out to be a little snowier than expected!!! 2 miles uphill in 6 inches of snow is a different type of run, let me tell you. Totally cool experience and a beautiful view at the top though.

Between the altitude and the snow I think this type of thing is incredible training. Those of you out there complaining about cold weather climates... come off it and take advantage!!

Front Rack Carries

2011-11-04T06:28:00.003+01:00

Workout of the Day

WOD 1 – in the morning…

Isometric handstand holds

5 minute alternating Turkish Getups (35#)

WOD 2 – in the afternoon…

Split Jerks 1, 1, 1, 1, 1, 1, 1

3 rounds for time:

20 meter front rack carry (315#)

60 foot pulley hoist (105#)

WOD 3 – in the evening…

“Death by ball slams” @ 40#

Awesome training day. Hit 305# on the jerks and made 23 rounds + 18 reps on the ball slams with a 40# ball. Exhausted but stoked about how the body is feeling overall. Travis from East Sac came over to do the strength session--been really awesome training with him these past 6 weeks. We both felt that walking with heavy weight in a racked position would be a great assistance exercise for jerks. It was. Don't think I've seen this done before, but it's very similar to a yoke carry. I like this version personally because the object I want to feel lighter when I'm squatting or jerking is a barbell. Finding a way to balance it and keep it secure while moving was a challenge in itself. Then backing it up with pulley hoists mad things even more saucy because your grip gets shot. Check the video below.

Hope Valley

2011-11-02T16:26:00.007+01:00

This Saturday I'm heading to Hope Valley in Northern California. Just East of South Lake Tahoe, Hope Valley offers some of the best Autumn foliage in this area. The WOD is a trail run from bottom to top --approximately 2 miles of steady grade terrain through an alpine forest of aspens and firs that I will run for time. Anybody who lives in this area is welcome to join. The plan is to meet at CF Anywhere in Folsom at 9 am and carpool up together. If you're coming from somewhere else, that should put us near the trail head around 11:00. Shoot me an email at morrison.blair@gmail.com if you'd like to join.

100# Tabata Sled Pulls

2011-11-02T05:18:00.001+01:00

Workout of the Day

WOD 1 – in the morning…

Unbroken double under ladder 10, 20, 30… etc

WOD 2 – in the afternoon…

1 Squat Clean every minute on the minute @ 95% 1RM until failure to complete. 20 minute cap.

10 minute AMRAP: 10 x 1 arm sled row 10 ring dips

WOD 3 – in the evening…

In a 5 level parking garage do the following until reaching the top:

100 lb sled drag, 10 seconds Pushups, 10 seconds

Rest, 10 seconds

The body is still pretty beat up from Saturday’s activities, the most destructive of which were the GHD situps. My hip flexors and abs are absolutely shredded, leading me to two conclusions. 1) I overdid it doing 100 repetitions. 2) I don’t do this exercise enough if I am this sore from it. Local muscular endurance is something that doesn’t get trained specifically in crossfit, but inadvertently gets covered for the most part. This part of my body has obviously slipped through the cracks.

In spite of my soreness, however, I had a hell of a training day. I made it 8 double unders shy of the round of 80 this morning, resting less than 10 seconds between. The goal here is to get to 100 in less than 5 minutes. Great way to practice this skill if you’re one of those athletes who struggles with the jump rope.

This afternoon I hit 275# for all 20 minutes on squat cleans. Ecstatic with this showing. The weight felt lighter than it ever has, to the point where no rep was really in question. This is proof positive in my eyes that the every minute on the minute stuff works. Following up the squat cycles with a clean cycle only consolidated the gains previously made.

Finally, the evening conditioning offered one of those rare trips into hazy-ville that crossfitters so often muse about. I was a pile of shit at the end of this thing, no joke. Dragging a sled is hard enough… put it on an incline and add pushups and you’re entering a whole new world of pain. It took me 6:40 to get to the top of the 5 story parking structure in old Folsom, or 13 Tabata rounds. Max heart rate? Check. Muscle failure? Check. Mental toughness? Check. All around kick ass WOD, definitely recommend trying it.

Barcelona Archive

2011-11-01T20:00:00.001+01:00

Swim WOD with Team

2011-10-30T02:58:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

Deadlift 5, 5, 5

10 minute AMRAP:

10 pullups

10 GHD situps

WOD 2 – in the afternoon…

In a team of 3 do the following for time:

3 x 100 yard swim relay

3 x 50 kb swing relay

3 x 40 abmat situp relay

3 x 30 burpee relay

3 x 100 yard swim relay

Got a good size group together this afternoon for an awesome team WOD at Lembi Aquatic Center. Swimming, kettlebells, abmats, and grass. Representatives from CF East Sac, CF West Sac, CF Davis, CF Adventure, CF Centurion, and CF Anywhere were all in attendance to take part. Thanks to everyone for making the trip and enjoying the weather. The video is below.

2 squat clean every minute on the minute

2011-10-26T07:02:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

Press handstands with band assistance

WOD 2 – in the afternoon…

2 Squat Cleans every minute on the minute @ 85% 1RM until failure to complete

3 x 10 strict toes to bar

2 x 100 feet pulley hoist (85#)

WOD 3 – in the evening…

5 km row for time

Super productive day at the office. From a new gymnastics progression in the morning to an absolutely brutal 18:24 on the rower in the evening, today offered a little bit of everything a solid program should. I didn’t get outside at all, but after the constant met con madness in Barcelona some old fashioned gym time felt like the right call.

For the 85% squat cleans I used 245# and got through all 20 rounds. This protocol is proving VERY effective. My technique was actually improving as the sets wore on. I could feel the necessity for maximizing the third pull as I started to fatigue, and the constant repetitions gave me the opportunity to make the adjustment. Said it before and will say it again. High volume Olympic lifting with moderate to heavy load is the best way to improve technical proficiency. When you’re too tired to muscle the movement, your body has to be efficient or the weight’s not coming up.

As a short post script, I HATE 5 km rows. This fucking sucks. That’s all I have to say heading into a rest day.

Montjuic

2011-10-23T03:23:00.002+02:00

Days 2 and 3 haven’t been as eventful as Day 1, unfortunately. We’ve been bogged down with shooting the scenes for the commercial (read: waiting around doing mostly nothing) for the better part of two days. In a stray bit of spare time a group of us managed to make it to the top of Montjuic, the mountain overlooking Barcelona. At the top there is an ancient fortress that used to protect the city, still intact and beautifully historic. From it’s top deck you can see out across the Mediterranean Ocean to the east and over the entire metropolis to the west. Seemed like a suitable place for a WOD, so we did 5 minutes AMRAP of 5 handstand pushups and 10 ledge jumps. I managed just short of 9 rounds and felt good.

This was quite the scene amongst the myriad tourists and patrons taking pictures, but as usual they were more curious than anything else. Although it was only a small slice of exploratory freedom, it was certainly memorable. This is a city I will absolutely return to with more time and less obligation.

Barcelona Day 1

2011-10-20T23:26:00.002+02:00

Workout of the Day

WOD 1 – in the afternoon…

3 rounds for completion:

400 meter sand run 5 stone ground to overhead

Finish with stone carry for max distance

WOD 2 – in the evening…

With a partner:

100 meter wheelbarrow relay

4 rounds of

600 meter sand run & amrap net climbs (done simultaneously, then switch roles)

50 meter burpee broad jump

First day in Barcelona was a blast. In total there are 16 athletes here from Reebok doing a commercial and print ad shoot for the CrossFit brand. In addition to the pure coolness of being in Spain, this is a really fun chance to reunite with some of the people I competed with at the Games and meet some new faces in the process.

Today was more about staging than anything else, so there was a fair bit of free time to get some training in. I did the first WOD by myself using a stone pulled from the levee. The weight had to be close to 100# if not more, and it was tough to maneuver. I really liked the stone carry at the end actually. Because it’s so awkward and abrasive, carrying an object like that demands a lot more of your energy than you might think.

Later in the evening the lot of us went to a different beach and partnered up to run/climb/get sandy. Total blast. No watch, no clock, just pushing hard and shaking through the jet lag. Hope to get a video of this up soon to do it justice.

Rest Day... Heading to Barcelona!

2011-10-19T06:55:00.002+02:00

Heading to Barcelona for a long weekend. If anybody out there reading is a Spanish local, drop me a line at morrison.blair@gmail.com and lets get together to train. Would love to link up with some friendly crossfitters while over there :-)

Squat Cleans E.M.O.T.M

2011-10-18T14:57:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

Muscle up to Ring HSPU practice

WOD 2 – in the afternoon…

3 squat cleans every minute on them minute @ 70% 1RM until failure to complete

Slosh pipe lateral tips 3 x 10

10 cargo net climbs

WOD 3 – in the evening…

4.5 mile trail run

Back in business after a great week of rest and feeling solid. Moving towards a more Olympic focus the next 3 weeks, looking to parlay the improvements in squatting strength and endurance into gains on my squat cleans. I did this workout at 205# and it honestly was a little too light. It felt nice to crush through it every set, but I think 215# was probably a more appropriate weight. These felt different than the every minute squats for a couple reasons. 1) You can’t waste a lot of time resetting between each lift-something that most of us tend to do to gain rest subconsciously. Because of this fact, your heart gets jacked quickly. 2) Muscle fatigue wasn’t a factor. In the squat protocol it’s mostly the burning and pumped out feeling in the legs that stops you. For the cleans it’s more the ability to keep resetting your focus and your deteriorating speed that becomes limiting. Very different but great all the same. I loved the way this made me feel.

I got back on the trail in the evening and could tell it’d been too long. I still managed a 31 minute time on a moderately difficult route, but it felt harder than it should’ve. Gotta do this more.

I’ve received a lot of interest from many of you out there regarding the Anywherefit 2012 trip to central Europe. Have no fear, I will write you all a response with instructions on how to proceed as soon as I have more concrete pricing details.

Anywherefit 2012 Announcement

2011-10-13T05:25:00.002+02:00

In 2012 we will be running not one, but two Anywherefit adventures. The first will be a return to the land of fire and ice, following up this summer's incredible success with yet another epic adventure on one of the world's most beautiful natural landscapes. For those of you who missed it, this is your opportunity for redemption. The dates for this trip are not yet finalized, so stay tuned on that.

The highly anticipated second installment of this series will be taking place in Central Europe, but until now the details have been only vaguely alluded to. Without further ado, here it is... the official announcement for Anywherefit 2012: Munich-Vienna-Prague.

Slosh Pipe Returns!

2011-10-08T17:34:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

Press handstands, handstand holds, & handstand walks

WOD 2 – in the afternoon…

Clean Pulls 3, 3, 3, 3, 3

18 foot speed climbs (legless)

Slosh Pipe good mornings 10, 10

Slosh Pipe lateral tips 10, 10, 10

WOD 3 – in the evening…

100 burpees for time

Today was the final day of my current training cycle and my body felt great. Fully recovered from the heavy front squats finally and only feeling mild soreness from the weighted lunges in Wednesday’s WOD. Travis coached me up on some core stabilization techniques (mostly the order of operations in approaching the bar) that really helped me feel solid on the pulls. This could mean something for deadlifting and squatting as well so I’m looking forward to practicing it.

The bully of the day was definitely the slosh pipe. I’ve had ‘em chilling in the gym for awhile and keep neglecting to implement them in workouts. The lateral tips are LEGIT. The water sloshes all the way to the end touching the ground and forces you to overcome all that awkward weight in order to regain balance at the top. Expecting major stiffness through my obliques and erectors tomorrow.

When the evening rolled around, I wasn’t too excited about doing 100 burpees for time. It’d been about 2 years since the last time I attempted this back in Leiden) time was 4:48), and I really never enjoy burpees. But who does, right? I took the approach that this was not a WOD to be gamed: You can always do one more burpee so just keep doing them until you’re done. Wound up being an on the money plan because even though I was sucking hard I was able to keep moving at a fairly steady pace. My final time was 4:34.

Elevated Bear Crawling

2011-10-06T19:51:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

L sit holds from the ground – 5 max sets

WOD 2 – in the afternoon…

3 rounds for time:

35 yard elevated bear crawl

35 yard front rack walking lunge (2 pood)

30 rope slams (50 foot climbing rope)

Absolutely kick ass WOD this afternoon in what turned out to be a pretty torrential downpour for some of us. It was one of those workouts that turned out to be much harder than anticipated. The bear crawls were more technical than anything else because of the slot roofing we were crawling across. Dirt, moss, and rain make such a surface rather slippery to climb atop. Also, trying to catch your breath while bent over is never easy. Doing the lunges in a front rack was a subtle stroke of genius. Pre-fatigued shoulders, mandatory core engagement, and difficulty balancing are some of the advantages to doing them this way. Definitely a bigger challenge than I’m used to on this exercise. And of course, finishing with the mother of all heart rate jackers was just brutal. I hate rope slams in the middle of a workout. They suck the life and guts out of me every time. There’s just not many things this effective, and I think my rope has been through just about every type of weather and terrain because of that. Check out the video below.

315 lb front squat singles

2011-10-04T06:17:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

Parallette HSPU w/ kip for technique

WOD 2 – in the afternoon…

1 Front Squat every minute on the minute @ 90% 1RM until failure to complete

Reverse Hyper 15, 15, 15

WOD 3 – in the evening…

5 minute time cap:

500 meter row

AMRAP muscle ups

Note: Row and muscle ups are treated as individual WODs

Big bounce back day for squats. Just like with the back squats last cycle, I came into the singles having been demoralized by the triples and needing a strong showing. Having based my percentages off of a projected 350# 1RM, the WOD called for 315# front squats today. I was far from convinced this was going to happen, but sure enough it did. All 20 rounds. They weren’t easy—in fact there were a few that could’ve gone either way—but I got em all up. Gotta say that doing sets this way really ramps you up psychologically. Maximum concentration, maximum focus, and maximum effort every rep. Great practice for anyone who needs preparation for competition in a non-competitive environment.

The evening conditioning WOD was short and sharp. I went 90% + on the row and scored a 1:32, leaving just over 3:15 by the time I reached the rings to get the muscle ups done. In that time I was able to finish 18 reps.

I already took an Epsom salt bath tonight, looking forward to an icy dip in the river tomorrow.

Fitness Is...

2011-10-03T07:34:00.002+02:00

Realistic.

Be content with reality.

Running like Usain Bolt or swimming like Michael Phelps are talents that few will ever possess. It doesn’t stop us from running or swimming, but for the most part we understand that performing like an Olympian isn’t realistic. When it comes to beauty and fitness, however, even the most reasonable, rational, and grounded individuals lose their minds. SPOILER ALERT: You are not going to look like Brad Pitt or Jessica Alba. Your body will never again be the 20 year old version of itself. I don’t care how hard you work or how long you try, it ain’t gonna happen. Why people continually rake themselves over the coals in pursuit of an air brushed fantasy is beyond me. But they do it, day after day.

Now, the realization that few of us will ever look like a fitness model shouldn’t be a discouraging truth. Chasing an ultimate pipe dream isn’t a good way to stay motivated, and it certainly isn’t the best way to foster success. The fact of the matter is that the daily grind of small accomplishments is far more satisfying and fruitful. They are attainable, tangible, and immediate goals that don’t leave you groping for your self esteem. Still, for some reason we’re programmed to look beyond such baby steps and focus our efforts on some monolithic, ego-robbing unicorn instead. Why? Where does this compulsion for over-expectation come from?

First, our egos are innately competitive. Call it capitalism, call it human nature, but from our sports to our politics we love a knock down, drag out, mano y mano battle. We love determining winners and losers. This is a good and healthy thing, in my opinion. The problem is that when you couple it with vanity, “winning” takes on an obsessive and toxic quality. We look across the office or the parking lot and wonder, “why not me?” Why is she wearing that designer dress and I’m not? How come he’s got a BMW and I’m stuck driving this beater? Your internal monologue might not be so blunt, but whether it’s fine clothing, the newest iphone, or a luxury car, we covet that which we do not have. We measure our status and success against the competition and see how we stack up.

When it comes to beauty, fitness is fast becoming the standard unit of measure. Once upon a time the women gracing magazine covers were stick thin and all cheekbones. Now they’re hard bodies with curves. Gym memberships have become as regular as car payments, diet plans as common as IRAs. The premium for looking and living strong has never been higher and people everywhere are sizing themselves up. Take a look at what’s available for perusal at the checkout counter and you’ll see what I mean: 5 dedicated to celebrity gossip (usually about someone who has lost or gained weight), 4 to health/fitness/beauty directly, and 3 to the alien abductions of celebrities that were once fit and/or beautiful. There’s no Economist or Wall Street Journal. No classified ads. It’s kind of a joke, but one that is indicative of how important fitness has become in measuring our self worth.

This brings me to a second important point: expectations are sold. Between commercial concerns in cosmetics, fashion, entertainment, and fitness, society at large is hell bent on convincing us that world-class beauty is for everyone. Everywhere you turn there are age-defying skin creams, foolproof diet plans, and anti-gravity jeans. Monthly issues of health/fitness magazines consistently roll out new exercise ideas guaranteed to sculpt your chest and abs to match the fitness model demonstrating on the page. These are not advertisements concerned with real change. They are concerned only with the desire for change. Do you wish your stomach looked like this? Do you wish your wrinkles were gone? The answers are simple and easy. YES. Who wouldn’t? But wanting change and actually changing are two very different things.

So you go into a gym to act on your desires, and you’re introduced to a member of the globo gym membership team. This is a cast of numbers driven charlatans who gladly shepherd you towards the you you’ll never be. “Yes Mrs. Jones, you too can have the body you always wished you had. JLo’s ass, Jillian’s arms, and Jennifer’s legs. Just sign here.” Nevermind that Mrs. Jones has a knee replacement and a 60-hour a week job. Nevermind that she hasn’t been self-motivated since middle school. This is a marketing plan presented as an exercise plan; and it’s getting swallowed by a million trusting guppies every day.

It isn’t until months later that we realize how unrealistic our expectations were. We’ve been in the gym 3-4 times per week for an hour a day and have been diligently ignoring facts like age, health history, time management, and camera angles. After six months we check the mirror and—total shocker—our arms and abs look nothing like the cover of p90x like we’d hoped. Reality settles in and guess what? We’re not winning.

You might think that at this point, the average client would see through the advertising campaigns and the membership sales routine. You might even think they’d be offended at being so blatantly misled. But no. A rash of excuses rise up to explain the failure (insert dog ate my homework story here) and the fantasy is thus preserved. Better to believe that it was a mean series of coincidences that conspired to prevent success than own up to the fact that you bit off more than you could chew.

This is an inadvertent defense mechanism that protects us from reality. As a society, we don’t have the courage to accept inequality so we’ve programmed ourselves to believe that anything is possible. This is blatantly false. We are not created equal. We are not standing on a level playing field. There are advantages and disadvantages everywhere in life that contribute to a decidedly unequal distribution of talent and potential. This is reality. What’s more, this is okay! The idea that everyone can achieve their dream body is a Disney-fied load of crap meant to keep you paying your membership. Save your breath and your bleeding heart if you think it’s unfair. “Unfair” won’t help you deal with the fact that your body doesn’t look like a fitness model even though you “put your mind to it.” What will, is an honest moment of self-reflection and re-direction away from the standard methods of comparison.

Let us suppose for a minute that we re-imagined fitness as a subjective state of being and not an objective measurement. That the idea of being fit, or of being beautiful, wasn’t determined by comparison to others, but by comparison to self. For example: “I can do more work now than I once could, therefore I am fit.” Or, “I can wear these clothes better than I once could, therefore I am beautiful.” It doesn't matter how many pullups he can do, only how many I can do. It doesn't matter how good her legs look, only how good mine look. This type of outlook rewards modest and attainable expectations. Every day is a victory because every day is an improvement. It no longer is “I want to look like them,” it is, “I want to look like me, but better.” The latter is a realistic goal for everyone. The former will never be.

Accepting the truth of our limitations is actually liberating because it frees us from the burden of expecting that which we know to be impossible. Deep down, Mrs. Jones knows she can’t look like J-Lo, Jillian, and Jennifer. She’s fighting against time, injuries, and DNA to try and convince herself that she can, but she knows she can’t. Better to embrace this knowledge and focus on something attainable. Better to give herself something realistic to shoot for. The accumulation of small successes will leave her happier, more motivated, and far fitter than the obsession with a single monumental goal ever will.

Crushed in the Water

2011-09-29T07:07:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

Snatch Balance Technique

3, 3, 3, 3, 3

WOD 2 – in the afternoon…

20 minute AMRAP:

50 meter butterfly

15 thrusters (95#)

WOD 3 – in the evening…

Floor Press 5, 5, 5, 5, 5

GHD Raise 15, 15, 15

Ring Dips 20, 20, 20

Had to flip the script a little today due to pool availability. Brian Nabeta opened up Arden Hills’ doors to Travis and I, but it had to be an afternoon timeslot. So, in the spirit of constant variation, I switched my strength session to the evening and did conditioning in the afternoon. Did I say conditioning? What I meant to say was that I switched my world-class beatdown session to the afternoon. Cuz that’s what this swim WOD was. 20 minutes of steel toe boots to the gut. Compassionately, Brian only filmed the first 5 minutes of the carnage, so what you get on the video clip is just a taste of how bad it really was. Knowing that butterfly is a taxing stroke no matter what the interval, it shouldn’t be hard to imagine that doing it alongside thrusters felt like a perfect storm of pain. Neither exercise allows you much opportunity to breath so you’re constantly out of air, and they require oppositional movements at the shoulder joint—creating a Fran-like spasm in your upper body. Brian did his best to coach me through my technical woes towards the end, but it was a losing proposition. Fatigue just ruins that stroke and I was running on empty. Big thanks for his efforts though. I finished 6 rounds plus 7 thrusters.

Doing the strength session in the evening was a cool change of pace. Definitely don’t think I prefer it this way (I’d hate to have to squat after a hard conditioning WOD earlier in the day) but I can see the value in doing it every now and then. I pressed decent—5 x 5 at 225# with a dead stop between all repetitions—and the GHD raises felt amazing. This is fast becoming my favorite assistance exercise for the posterior chain. Try doing them while externally rotating your hips. 2 reasons here: first, it’ll relieve a bit of that painful pressure on your quads (if you’ve been there you know what I mean), and second, it’ll turn on your glutes and make this more than just a hamstring exercise.

All for now, check the video from the pool below.

Rest Day

2011-09-28T07:36:00.000+02:00

Rope Scaling the Big Hill

2011-09-27T07:40:00.000+02:00

Workout of the Day

WOD 1 – in the morning…

High Bar Complex, 5 rounds with rest:

Strict pullup, kipping pullup, kipping muscle up, front roll, glide kip muscle up, front roll, back roll to support, front roll

WOD 2 – in the afternoon…

3 Front Squats every minute on the minute @ 80% 1RM

100 abmat situps for time

WOD 3 – in the afternoon…

3 minute time cap:

200 foot hill ascent

AMRAP in time remaining- 10 wall balls (20#) 10 sledge swings (16#)

Even the easy weekend of football watching and food splurging couldn’t fully recover my posterior chain from Friday’s deadlift massacre. I am definitely still sore in my hamstrings and erectors, not to mention my upper back and shoulders from the high repetition power snatches in the evening. Still, I felt way good enough to go and could not have expected to be as overmatched by the squat workout as I proved to be.

To remind everyone, I did a 5 repetition e.m.o.t.m. front squat with 245# last week and managed 10 rounds. Not stellar, but passable for the estimated 1RM of 350#. This week I used that same estimated max to calculate a working weight of 280#. When I say it was crushing me, I am not exaggerating. Either I am far from the strength level I was last Monday or there is a HUGE difference for me between 10% increases in front squats. I was doing singles by the 2^nd round and only managed to complete 4 full rounds + 2 squats. This was easily my biggest failure when it comes to this protocol and it leaves me wondering a bit if it’s too demanding to allow other heavy lifts the same week. Something to tinker with going forward, perhaps.

The late afternoon brought with it some redemption in the form of a badass conditioning WOD. I drug coach Matt out to Lake Natoma along with 200 feet of climbing rope, a 20# med ball, and a 16# sledge. We anchored the ropes to each other and then to a tree atop the biggest mound out there and proceeded to tear our way up and down the hillside. This was unreal fun, and super difficult. Sticker bushes, bee hives, max heart rate… you name it and we were dealing with it. Check out the video link below.

Dropset Deadlifts

2011-09-24T10:19:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

Press Handstand Drills – 20-30 minutes practice WOD 2 – in the afternoon…

Deadlift Dropsets (each row done in a single set with minimum rest-long enough to change weights)

5 @ 405#, 5 @ 365#, 5 @ 315#

4 @ 405#, 4 @ 365#, 4 @ 315#

3 @ 405#, 3 @ 365#, 3 @ 315#

Rest as needed between rounds

3 rounds of 15 strict toes to bar + 1 pegboard ascent

WOD 3 – in the evening…

20 minute AMRAP:

10 power snatch (95#)

15 foot cargo net climb

200 meter run

While the sum of today’s activities is undoubtedly positive, the individual elements weren’t completed with a lot of confidence. The press handstand drills were difficult, one being headstand toe taps and the other being a modifies planche with your back and ass into the wall. But whatever, I definitely got something out of it. The deadlifts were just plain HEAVY. Way too heavy for where I expected to be. Maybe it’s accumulated fatigue from a long week or maybe I’m just not as strong as I thought I was, but I was doing singles on the 405’s by the second set. It took all I had to keep my middle tight and not pass out after each rep from oxygen debt. Anyways, I iced down in the river afterwards and am hoping the shock of doing heavy deads again will spur some sort of massive protein synthesis, allowing me to wake up tomorrow not feeling like a cripple.

I finished off the night with a conditioning WOD that blended some classic CF with a less common element. The cargo net we just installed at the gym was dying to be implemented so I obliged, and got my ass handed to me. The thing aint too hard to scale, but it’s a serious bitch on the way down. When you’re tired and anxious about the time, every step down the rungs feels like a battle to get untangled. There were points where I was nothing but frustration and exhaustion, hanging on the thing half wanting to jump from the top. I managed to finish 9 rounds plus 10 snatches and 1 climb. I felt wasted afterwards so I think the work got done.

Big day tomorrow as I’m taking the gym to the sand courts near the gym for some old fashioned bump set spike. Here’s hoping I can still manage a few moves somewhat resembling athleticism.

Limited by Soreness

2011-09-22T06:42:00.001+02:00

Workout of the Day WOD 1- in the morning... Ring Complex - 10 sets, resting as needed Front lever to inversion, descend to hang, muscle up, front roll to support, front roll to support, front roll to hanging L sit WOD 2 - in the afternoon... Floor Press - 7,7,7,7,7 GHD Situp - 24,24,24 Rope Pulley - 2x floor to ceiling hoist, 3 rounds There was originally intended to be a 3rd Wod focusing on conditioning today, but the incredible soreness in my legs prevented that from coming to fruition. I was hoping that by the end of the day that things would be feeling good enough to get out and elevate the heart rate, but by 8:00 I was still waking with that gimpy gate thatncould go at any moment. Prudence had to win out in this situation, so I'll rest big tomorrow and hopefully be ready to rock on Friday. The work i did get in went very well. Was able to complete 4 sets at 215 lb on the floor press. With a deadstop at the bottom this becomes awhile different kind of exercise. The ring complex in the morning was also encouraging because the front roll to support is a skill I just recently learned and it felt good to be able to put it in a Wod and have success. In general inthink ring and bar complexes are a fantastic way to build the upper body strength and endurance necessary for a lot of the CF gymnastic movements we are asked to perform.

Every Minute on the Minute Front Squats

2011-09-20T07:19:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

10 sets of 10 kipping handstand pushups

Rest minimum necessary time to complete next set

WOD 2 – in the afternoon…

Every minute on the minute complete 5 Front Squats at 70% 1 RM

Cap WOD at 20 minutes

3 rounds of 10 back extensions & 20 hollow rocks

WOD 3 – in the evening…

4 rounds for time:

400 meter run

500 meter row

Attacking a full day of training just 2 days after the Squaw Valley Tough Mudder definitely posed a challenge. Halfway through the day I could feel myself drained of energy and not really wanting to finish what I had planned. Thankfully the promise of a full days rest to follow was enough to convince me the plan was worth carrying out.

My last training block featured back squats every minute on the minute for 5’s, 3’s, and 1’s @ 70%, 80%, and 90% 1 RM, respectively. Originally I had planned on following that with a similar protocol for deadlifts, but thought better of it instead. The grueling nature of this sequence induces failure during the lift at some point, and with squatting this means a missed lift and an end to the WOD. With deadlifting, however, failure doesn’t necessarily induce a missed lift. Rather, it usually is a gradual deterioration of technique and stability that most can push through to complete the movement but ruin their back in the process. For this reason, I decided that while the results for squats have been remarkable (completed 20 single repetitions @ 385# without problems during the last week), the results for deadlifting would likely do more harm than good. Therefore I chose to try it with front squats instead and attack deads in a different way later on.

Today’s round of 5’s went decent but terrible. What I mean by that is I managed a decent final showing, but it felt like hell doing it. At 245# I was able to complete 10 full rounds—I was not able to walk very well afterwards, however. My training partner Travis enjoyed a similar experience. Hopefully the gains going forward will be similar to those seen on back squats last time around.

Following that up with the run/row conditioning WOD was meant to flush the bad blood out of my legs, but it really just made them hurt again. By the 3^rd round it felt like my quads were going to cramp on the row, forcing me to alter my technique and purposely pull early with my arms. Interesting idea born on necessity since I was able to give my legs a little break and still maintain my pace.

Got a couple big days planned coming up and some great outdoor WODs to try. Looking forward to that and some ibuprofen.

I'm Back!!!

2011-09-19T05:11:00.004+02:00

Or, more accurately, my computer is back. After a weeklong trip to the apple store for some tuning up and re-outfitting, the macbook is back in business and ready to begin regular posting again. This past week was a rest week training-wise for me anyways, so not much to report other than the Anywherefit Iceland Part II was released by Reebok. Check it out below and get ready for details on next years adventure.

Anywherefit Iceland Part II

Squat Monster and Iceland Video Part I

2011-09-08T06:59:00.004+02:00

Workout of the Day

WOD 1 – in the morning…

Power Snatches

3, 3, 3, 3, 3

WOD 2 – in the afternoon…

1 squat per minute on the minute @ 90% 1RM

20 minute cap

WOD 3 – in the afternoon…

For Time:

6 burpees wall climbs (6 foot wall)

10 ground to shoulder (110# atlas stone)

6 Jump in/jump out (tractor tires)

30 yard farmers carry (100# dbs)

12 chest to bar pullups

30 yard farmers carry (100# dbs)

Rest as needed and repeat

Very balanced day of training: hitting power and speed early during the skill session, raw strength during the squats, and grunt work conditioning during the obstacle course. Big thanks to Gabe Subry and everyone at CF 209 Sport in Stockton for letting me come down and train with them today. I have the scrapes and bruises to attest that it was worth my time in the car. Also, making all 20 minutes of the squat progression at 385# has me feeling extremely confident that the last 3 weeks doing every minute on the minute with heavy load has increased my 1RM by quite a bit.

Also, if you haven't already seen it... check out Anywherefit Iceland Part I here:

Anywherefit ICeland Part I

Prague Triplet

2011-09-06T06:52:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

10 rounds for completion:

5 made free throws

5 kipping handstand pushups

WOD 2 – in the afternoon…

Clean Pull 3, 3, 3, 3, 3

GHD Situp 20, 20, 20, 20

GHD Raise 10, 10, 10, 10

1 Pegboard assent

(3 assistance exercises should be alternated)

WOD 3 – in the evening…

3 minute AMRAP:

5 SDLHP (135#)

5 Thruster (135#)

1 Muscle Up

Rest 1 minute & complete 3 rounds

Today was one of those days that simply clicked. My program fit together perfectly, hitting all the right notes at exactly the right intervals. This morning I experimented with blending a sport specific skill with a CrossFit specific skill to see how the two would mesh. The answer was, “pretty damn well.” I need practice with kipping HSPU in a major way, so 10 sets of 5 did the trick there. But breaking the sets with free throws was a stroked of genius. Not only could I make the argument for the coordination and skill involved, but it was just plain fun. I started sucking pretty bad towards the end—probably a combination of my shoulders getting pumped and the inevitable loss of concentration after so many attempts.

In the afternoon I went heavy for clean pulls, going 245, 265, 285, 295, and 305# for my 5 sets. These felt good but not great. I was able to get full extension on all the shrugs, but by the end my 3^rd reps weren’t nearly as explosive through the hips. The real gain was during the assistance movements. GHD raises are a monster. After messing around with them a little more today, I’ve decided that doing them in conjunction with GHD situps is perfect symmetry. Slow and controlled is great for building strength in the hamstrings, but I think they offer big benefit for power movements if done quickly. So that’s what I did today. And then following those two with a pegboard assent where you have to be super controlled and tight was a big challenge. That combination will strengthen anyone’s core.

The night finished off with a WOD from my traveling days in Prague. I hadn’t done it in close to 2 years, but I remember how difficult it was then and wanted to give it another go. Thankfully I beat my score :-) but was still completely whipped. This time around I managed 10 rounds + 5 SDLHP and 1 thruster.

I included a link to the video below for posterity's sake.

2 years and counting

2011-09-05T06:36:00.005+02:00

What began as an experiment in staying fit while a student abroad has now accumulated into 2 years of posts, videos, and ideas on "outside the box" training. In nostalgic memory of those early days, and as a sort of anniversary celebration, I thought it appropriate to re-post the very first entry from this blog. Let's hope it still resonates.

The Reason For This Site - 9/5/2009

For the past 3 years I've lived an almost exclusively physical existence. I worked as a personal trainer, competed in various competitive athletic endeavors including several adventure races, a marathon, the Crossfit Games, and pretty much ate, slept, and breathed fitness. For these things I am not in the least bit ashamed. On the contrary, I am proud. Some of my more intellectual brethren have failed to see the importance or lasting value in committing so much time and effort to activities that essentially amount to a simple, albeit efficient, caloric burn. So, being the responsive, open-minded student of theory that I am, I asked myself, "What is it that I enjoy so much about fitness?"

Answers came fast and loud.

There's the scientific knowledge that I'm preparing myself for a lifetime of health and strength, curbing my chances of contracting a whole myriad of ailments like heart disease, diabetes, even certain types of cancer. There's the physiological response, a sort of competitive cocktail, that occurs when raw adrenaline and exercise-induced endorphins mix with the fear of failure and the joy of success. If you've been there, you know what I mean-- "sense of accomplishment" doesn't quite cover it.

Then there's something else. It's a bit deeper down and was a little harder for me to put my finger on. I'm not sure everyone feels it to the same degree, or perhaps some just don't recognize it as quickly as others. It's the idea that our bodies were built for action in the same way our minds were built for thought. While our brains were meant to reason, explore, and problem solve, our bodies were designed to stand up to the forces of nature and its many elements. Now, naturally, times have changed and the level to which said strength is a necessity has changed with them. But, as developed and evolved as we are, primitive cortexes and neuro-pathways still exist that really enjoy when the body fulfills its intended purpose. Imagine the feeling you get after you've just watched seasons 1-4 of The Office back to back on dvd; the lethargic, stiff, rooted to the couch, slovenly portrait of modern civilization that now substitutes for your body. Now imagine you're on that same couch, 20 minutes after scaling a climbing wall, or moving 10 yards of dirt from the front yard to the back , or doing 5 rounds of "Fight Gone Bad." You just challenged your body in the physical manner for which it was intended and it responded. Sure, it was painful. Sure, you were convinced half way through that you'd never do it again. But now that it's done...

So, armed with these answers, I concluded that my physical pursuits were not only justifiable in the face of critical scrutiny, they were essential. In order to feel truly fulfilled, I need to be challenged in all aspects. Wherever I am.

Now we come to the real purpose of this blog. I have just begun a History Master's program that will require me to live in several European countries, none of which have the available resources for fitness that exist in the United States. Without going into too much detail, the culture over here isn't exactly what it is in America. This presents an interesting problem, for as I will obviously be engaging the mental side of things, I won't have access to many of the traditional physical outlets from home, leaving me potentially and woefully imbalanced. As this is unacceptable, I have made it my mission to put together a user's guide for staying fit in circumstances such as these by tracing my path over the course of the next year. I will seek out local gyms and Crossfit affiliates. Where there are none, I will go to parks, churches, etc.

I intend to maintain a regimented schedule similar to that which I kept back in Washington. If at any time, people have ideas, suggestions, or local knowledge, please share it. Also, if anyone can get Cricky over here to train with me, that would be great. I will try to post pictures and videos of the workouts as often as I can.

CF 209 Sport in Fair Oaks

2011-09-04T17:14:00.001+02:00

Anywherefit Iceland 2011 Recap: Part I

2011-09-02T20:39:00.016+02:00

Anywherefit Iceland 2011 is now past, and those of us who shared the adventure have had to return to our respective corners of reality. I say “reality” because the 2 weeks we spent can only be understood and processed through terms that don’t belong to the world we are used to. Driving home from the airport past streets and shops I knew by heart, at intersections where I’ve routinely sat cursing traffic lights, this point sank in deep. I was surrounded by normality again, a normality that put my experience in Iceland in stark relief.

Because we’re excited by things that are new, there’s a certain thrill in being somewhere we’ve never been or seeing something we’ve never seen. This thrill is at the heart of any exploration. We want risk, fear, and surprise in our lives because they are distinct and memorable experiences. But they come with apprehension and uncertainty, elements we must train ourselves to accept and embrace in order to reap the benefits of every adventure. This was Iceland every day—a psychological balancing act between excitement and doubt, fear and daring. A mental training in how to embrace the unknown. Everyone who took part emerged better, stronger, and more motivated to explore.

Days 1, 2 & 3

From the word “go” this trip was uncharted territory for nearly all involved. Physically we were prepared. Mentally we thought we were. Emotionally… not a chance. Naturally, it took time for each of us to grow into the experience, but right away it was apparent that this would be no ordinary bus ride. The company we used misplaced our reservation and leased our vehicle to another party, leaving us with a second option that wasn’t quite so current. Apart from our vehicle being yellow and a bit short (encouraging a few chuckles from the group), it looked as though it had been through every major European conflict in the past 30 years. The tires were re-treaded, the storage compartments had to be wedged shut, and it drove with a distinctive lateral wiggle every time it turned a sharp corner. Now, along the streets of downtown Reykjavik this was no big deal. But driving from Reykjavik to our first destination in Thorsmork was another story. The route required us to drive our bus into, over, and through small rivers. (Disclaimer: This is not like when you swerve into a puddle on the freeway to see how big a splash it makes.) These were glacier runoffs that measured 10-20 feet across and 3-5 feet deep. A snapshot of the interior of the bus would’ve been a study in shock and awe, as every face was glued to the window to see if the luggage compartment was going to flood. The roads between the rivers were bumpy, if not bouldery, and the speed at which we drove them left everyone white-knuckled and sweating. It was an early indicator of how far from our comfort zone this trip would take us.

Before arriving at the lodge in Thorsmork, we stopped at what someone appropriately described as “the entrance to Middle Earth.” This was a large crack in the rock face of a volcanic mountain through which a glacial river had cut a path. Sven informed us that this was a popular spot for river walking. Nevermind that few of us even knew that river walking was an actual pastime, but the river was pure glacier melt—making it just a few degrees above freezing—and the cave was completely pitch black. Our only real visibility was created by the flashing bulbs of digital cameras. Needless to say I was curious to see how our group handled such an unconventional experience right off the bat. Happily, I watched as everyone laughed and joked, smiled and shivered, groped and crawled their way to the light at the other end. As a whole we emerged a few sandals short of when we entered, but all were thrilled by the experience. It was a perfect way to plug in to the adventure after the long days of airplane travel.

We boarded the bus and continued on our way to Thorsmork, and during the ride we were treated to our first bit of Icelandic lore. Berkor, the driver, also happened to be a tour guide. As we drove through what appeared to be your average, run of the mill, beyond gorgeous Icelandic valley, he regaled us with bits of Troll history and tales of Elvish castles in the peaks. Looking back on some of these stories now, most of us can smile and appreciate their originality. But at the time we were unprepared and unsure how to respond. I looked around the bus and it was apparent that nobody had any idea what the guy was talking about. Who knew that this unique personality would become integral to penning our script.

Arriving in Thorsmork the first night felt the way it must have felt 600 years ago, but with suitcases instead of packmules. After miles and miles of absolutely nothing, there emerged this cluster of small, nondescript buildings abutting the mountainside. It was like an oasis amongst volcanoes, beckoning the weary traveler. Our accommodations were very ski-lodgish, with all 33 of us sleeping in a finished wooden loft stacked wall to wall with single beds. I think it would’ve been possible to log roll across the things from end to end if one were so inclined. So, again, here was this motley crew of strangers being forced to accept and embrace a circumstance for which they were unprepared. Dutifully, Sven and I passed out earplugs to protect against the odd snorer and hoped for the best. Rolling out of bed the next day I heard few complaints, reassuring me that this group would be up for the long road and inevitable discomforts ahead.

After a Spartan breakfast of hard boiled eggs, Icelandic yogurt, some deli meat, and liquid fish oil (this turned out to be a right of passage throughout the trip), we tackled the first major obstacle of our journey: the 25 km overland hike across the coastal mountains. From the valley floor where we began, we would climb over 4,000 vertical feet to what felt like the top of the world, then descend the same distance to the sea. The network of canyons and rifts that have imprinted themselves upon this landscape was breathtaking. Every view was better than the last, every scheduled stop the best Kodak moment of your life. It was almost overwhelmingly beautiful.

Along the way we stopped to snack and chat, attempt various feats of strength, and pose for more handstand pictures than I can count on one hand. The group became an accordion snake traversing the mountainside, at times miles apart, but always re-converging to maintain the whole. This created pockets of privacy, giving individuals the chance to connect with the vast nature around them and groups the opportunity to get to know one another beyond their names. We learned of “Iceland time,” which essentially is just a chronic underestimation of distance and pacing. “8 more k’s” felt like 15, “30 more minutes” wound up being an hour. This would prove to be another running thread that everyone embraced and gave our trip color.

In all, we hiked, ran, and climbed for close to 7 hours that day. Chowing down at lunch afterwards I realized I’d seen 3 times as many waterfalls in that day as I’d seen in my life. And they weren’t trickling little faucets either. These were gushing, roaring, monsters of snow melt. All that beauty had come at a price, however. Many of us had blisters, a few had taken spills, and almost all had sore joints and muscles. Not that this was unanticipated… The plan had been to follow the hike with a trip to the natural hot springs nearby where everyone could lick their wounds. But Murphy’s Law was there to intervene. The bus had suffered a flat on one of its rear tires, requiring us to take it to the service station and postpone our soak til the following morning. While disappointing at the time, this wound up being a blessing in disguise. The springs turned out to be far more valuable as a means to loosen tight muscles the next day than they ever could have been the night of. Everyone agreed that if we’d gone as originally intended the fatigue and length of the day already spent would’ve affected the experience. Additionally, the occurrence of a shared misfortune like a flat tire always tends to bring groups closer together. I think this particular incident, coming so soon after the hike, gave the experience incredible scope. People had time to reflect on how truly special and rare those 25 km were. We could commiserate over our bad luck, compare bumps and bruises, and throw back a few beers in the process. Tables turned.

Hitting the hot springs first thing in the morning took a little bit of resolve (it was NOT warm outside), but as soon as you were in the water it was worth it. The “tub” was actually just a depression between the rocks where naturally heated spring water was flowing and collecting. There were hot spots and cool spots that migrated due to the current of the river feeding the spring. Chasing these became the order of the day, but you could absolutely get too close for comfort. The closer you got to the source, the hotter the water you were in; to the point where it was nearly boiling. Being that this was, for most, a once in a lifetime experience, we took our time.

After drying off we hit our first WOD for the day: 5 minutes aggregate partner handstand holds followed by 100 hollow rocks and 100 good mornings. Meant to be a skill development session, this was done more for exposure and coaching than for intensity. The location was just to the side of the hot springs in a green meadow that was in full view of the other tourists and, as usual, the looks and questions laid our way were priceless.

Later that afternoon while crossing the highlands we decided to stop where there were no tourists whatsoever. In fact, we may as well have been on the moon. The ground was a mixture of ash and rock that formed a sort of cushion similar to what you’d feel on a memory foam mattress. The landscape was barren and desolate, the weather cold, windy, and uncomfortable. The WOD was 5 rounds adding weight each set of: 2 deadlifts, 2 power cleans, and 2 jerks. After each successful complex we jogged a quarter mile. Rest intervals were measured by need, so each set was done with fresh muscles. To this point in the trip we hadn’t done something so surreal. In the middle of nowhere, on soil that barely belongs to this earth, there were suddenly 30 people doing a barbell complex. For my money, it doesn’t get much cooler than that.

But it did. More to come soon...

209 in town

2011-09-02T08:17:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

1 arm barbell snatch, 5 sets

20 abmat situps between each set

WOD 2 – in the afternoon…

3 back squat every minute on the minute @ 80-85% 1RM

3 x 20 foot supine rope pulls @ 110#

3 x 5 ft pegboard assent

WOD 3 – in the afternoon…

5 man team- 15 minute max rope climbs (30 feet)

Then:

9 KB swings + 1 KB throw into river (35#)

Retrieve and repeat 5 times

WOD 4 – in the evening…

For time with 110# sandbag:

400 meter sandbag carry

20 sandbag squats

20 sandbag push press

20 sandbag wrap arounds

400 meter sandbag carry

Today was as hefty a training day as I’ve had in a really long time. Four separate workout sessions, very intense strength training, and was joined by Gabe, Vince, and the 209 crew. I’m so wiped out I can barely type. The highlights were definitely the rope climbs and kb throws into the river. Expect a decent bit of video footage to emerge from that when I get the chance to sit down and edit. Searching for kettlebells underwater is difficult but fun. We were never more than neck deep but they were tough to find. Also, the evening sandbag WOD was a bitch. Especially the wrap arounds and the final run. I managed to finish that guy in 9:30 with the 110# bag. Anybody looking for a mid-range chipper to make them sweat like a pig, look no further. Load it up and get it on.

Resting tomorrow and posting part I of the Iceland recap. The video should be available soon as well so stay tuned. It’s worth it.

Swim and Tire Drags in the Sand

2011-08-31T06:34:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

Sledge Hammer variations—15 minutes

Single arm vertical, double arm vertical, alternating arm vertical, horizontal swings, diagonal swings

WOD 2 – in the afternoon…

Strict Press

2 x 5 @ 75%, 2 x 4 @ 80%, 2 x 3 @ 85%, 2 x 2 @ 90%, 2 x 1 @ 95%

100 hollow rocks for time

Every broken set do 10 ring dips

WOD 3 – in the evening…

3 rounds for time:

200 yard swim

100 yard tire drag (95#)

Today wound up being a pretty low volume day. The sledge variations were fun and required a lot of hand/eye coordination that doesn’t get trained very often. I especially liked the single arm variation (done with a sideways stance). It almost felt like I was swinging a medieval ball and chain. I used an 8# sledge for the single arm and alternating arm so that I could swing the sledge faster and generate a little more force as opposed to the 16# guy. That one you really just have to let it do the work.

In the afternoon I took on an ambitious strength sequence that turned out to be more than I could handle. The sets of 5, 4, and 3 went fine, but by the 2’s I was too worn out to complete the reps. I rested plenty, just didn’t have enough strength to finish it out. The evening session was a lot better. Getting out to the lake and doing some swimming is really therapeutic for me. So much so that I didn’t even mind the 100 yard tire drags through the sand in between :-) Well, maybe a little. The funny thing about swimming is that it makes every other exercise paired with it feel easier because of the breathing. No matter what you come out of the lake trying to catch your breath, and, no matter what, the next exercise is easier to do so because your face isn’t stuck in the water. Don’t get me wrong…the tire drags sucked in the sand. Felt like I was pulling 200# instead of 95#. But at least I could breath. The whole thing took me 16:39 to complete.

Long Absence

2011-08-29T02:35:00.003+02:00

Workout of the Day

5 rounds for time:

1 deadlift @ 405#

1 rope climb @ 20 ft

2 turkish getups @ 32 kg (1 each side)

So I've been on a bit of a hiatus since Iceland, for which I apologize. But I have been working on a recap of the trip that will hopefully be finished early this week. In the meantime, I've started training again.

Today’s WOD was meant to be heavy, and it was. I stopped in to Zach Forrest’s gym in Las Vegas (CrossFit Max Effort) for their open gym and found everything anyone could ever want. The ceilings are 30 feet tall for starters, and the gym itself is connected to a minor league baseball stadium. How badass is that? Brick walls and bright green industrial I-beams decorate a place loaded with equipment and space. My WOD took place beneath one of the 30 ft ropes they had hanging from the ceiling, against the back wall out of the way. The deadlifts got progressively heavier as might be expected, with the last one breaking all rules for neutral spine and lordotic stability. The rope climbs were fast and easy every time, but the Turkish getups absorbed quite a bit of time. I really liked the combination of strength, speed, and control this WOD required. My final time was 5:59.

Looking forward to a bit of normality over the next few weeks since I won't be traveling so much. Hope to catch up on some posting in that time as well :-)

Anywherefit Iceland: Midterm Report

2011-08-17T00:30:00.006+02:00

So we are in Akureyri, up along the northern coast of Iceland. It is the 5^th day of this adventure, but so much has already happened that it feels like a month. We’ve lightly toured Reykyavik, stopping to do burpees and muscle ups on the walls surrounding Iceland’s parliament building garden. We’ve run/hiked 25 km from the Valley of the Gods to the southern coast, crossing canyons, active volcanos, and more waterfalls than I can remember. We’ve soaked in natural hot springs, safari’d across the highlands, done barbell complexes on the barren wasteland, and buddy carried each other to the top of the largest volcanic crater in Europe. Amidst this beauty we’ve taken time to train skills like handstands, pistol squats, and Turkish getups. It’s almost shocking to think we have as much time in front of us as we do behind.

The crew I am travelling with is motley to be sure, but the mix has given each of us something to share. The histories and cultures of the U.S., Iceland, Sweden, Denmark, England, Wales, Australia, Germany, Switzerland, Italy, and Ukraine are all represented. This has made for a multi-faced interpretation of a joint experience, an interpretation that has benefited all.

The group has so far gelled around what we have in common (a love for action, fitness, and travel), and ripened through those things that we do not. Each individual’s motivations and expectations have brought a different personality to the trip, which has, in my opinion, molded this experience and this group into an impressive whole. It’s fun to see people go from perfect strangers at the bus stop Friday afternoon to best of friends around beers and cards on Monday night.

Although our days thus far have been impressive, we have hit snags as well. Two blown tires on our bus and a fractured wheel bearing on our trailer have raised logistical hurdles that our staff has handled brilliantly. In truth, I think the problems we faced early on actually contributed to the cohesion of the group. So maybe they were a blessing in disguise. Maybe ;-)

We’ve eaten well, worked hard, and been blessed with a wonderful variety of weather that has suited each occasion. Our accommodations have been outstanding. I feel guilty expressing so much excitement and positivity about the first half of the trip because I know there are those of you out there who were meant to come. But alas, it can’t be helped. This place is awesome! I don’t know when I’ll have access to the internet again, but it most likely won’t be until this weekend. Keep training hard and stay tuned for more.

Anywherefit Iceland about to kick off...

2011-08-11T23:27:00.004+02:00

We're on the eve of the biggest fitness adventure of the year and I wanted to take advantage of the internet while I had the chance. Preparations are made and everything is falling into place perfectly. As you can see by the pictures of all the food, this is going to be a serious nutrition fest...

Tomorrow we are meeting the other 29 people joining the trip at the central bus station before heading downtown for lunch and travel decompression (ice cold beer :-) The newly crowned fittest woman in the world, Annie Thorisdottir, will be joining us for the afternoon as well. Hopefully the weather holds up all week so there aren't any hitches with the planned events. Any time we have access to internet I'll send an update so those of you weren't able to join can live vicariously through those that were. All for now!

Back Outside

2011-08-08T02:10:00.001+02:00

Workout of the Day

100 wall balls (20#)

20 boulder muscle ups (9ft ledge)

100 kettlbell swings (24 kg)

Fitness is…

2011-08-07T09:06:00.007+02:00

Sanctuary.

The “real world” gets a lot of airtime around the water cooler or in father/son lecture time, but what is it really? Forget the physicist’s conversation of matter and non-matter and the philosopher’s conversation about being and non-being. For most of us, the real world means some version of responsibility that requires us to put up with things we otherwise wouldn’t. An aggravating boss, screaming children, a nagging mother in law. Some days it’s mortgage payments, insurance payments, and alimony. Others it’s retirement questions, college questions, precarious job security, and the dwindling chances for upward mobility.

What it always is, is a migraine cocktail. It’s inputs and stressors we don’t choose or want but are forced to accept, address, and deal with. And we do. Not always gracefully, but we do. We hem and haw, bitch and complain, but eventually and consistently we stay the real world with our stubborn insistence to survive.

We’re constantly reminded about the existence of the real world because there’s nothing people love to complain about more. “My boss is this…” “My boss is that…” We are always going “back to the reality” or telling others to “enjoy your freedom while it lasts…” It’s as if we want others to know how hard we have it so they can acknowledge our struggle and pay homage. On it’s face, it might seem odd that people brag about their misery, but it actually makes perfect sense. The process of obligation and endurance gives us a sense of worth, a daily reminder that accomplishment is possible. Sure it was tough dealing with all the shit you had to deal with, but you did it anyways and here you are. We secretly adore our responsibilities because they are proof of our ability to overcome. Listen closer to people’s complaints and you’ll hear this plainly. The comments will all be laced with traces of pride and condescension toward those who don’t shoulder similar burdens. And this is okay. Those who walk abreast with the expectations of the real world have proven their worth and earned the right to condescend.

But pride in survival is tired and fleeting. The barriers you broke through yesterday are rebuilt anew today and again tomorrow. Even though we secretly love that for which we complain most, we grow weary just the same. Every one of us needs an escape.

Training is exactly this.

First, where the “real world” is obligatory, fitness is volitional. There’s no social requirement to be healthy—only the resolution of the individual to improve. This means that every time you walk into the gym, run up a hill, or pick up a bar it’s because you want to, not because you have to. No deadlines you have to meet or bosses you have to please, just your own decision to train or not train. Asserting this level of control in one’s life is empowering and addicting. Even though training is often just as habitual and routine as a 9 to 5 job, the fact that you choose to do it distinguishes it from the mental aches and pains of a daily grind. This inherent difference creates a void into which we can always retreat if the pressures of the real world become too great.

Second, the physical improvements we make through training are progressive and purposeful. Each day in the gym brings with it a task built on the last, marching us forward toward tangible goals. Unlike the obstacles we overcome at work or at home, something that is accomplished in the gym does not need to be re-accomplished the following day. Once you’ve done a muscle up, you’ve done it. Once you’ve deadlifted 500 lb, you’ve lifted it. Nothing anybody says or does can un-do those achievements. They are etched in your annals forever. This is important because it keeps us in a mindset of continual success. Regardless of the failures and stress we have outside the gym, training always gives us a way to achieve. There aren’t many situations like this out there.

Finally, training is selfish (in a good way). It’s one of the few things you do in your day that is wholly about you. One of my students told me last year that he didn’t start working out until his divorce. The process of separation and its cold legality had left him disoriented, ripped apart, and lost. He described floating through his day without direction or motivation, losing his identity bit by bit. Then, on a friend’s suggestion, he joined a gym and started training. Nothing serious, just an hour a day to “get his mind off things.” It turned out that it didn’t so much get his mind off everything else as it got his mind back on himself. Exercise gave him a way to concentrate his energy on self-improvement rather than self-immolation. That hour a day quickly turned into 2 or 3 and, slowly but surely, this individual started to regain some of the independence and confidence he had lost.

This is an important point. Where the real world inevitably divides our focus and energy into a thousand different strands, training fixes it back on the one thing that’s necessary to all the rest: us. During that hour you’re allowed to forget your job, car, and kids. You’re allowed to turn your cell phone off and fill your ears with clanking bars and industrial fans. During that hour you can be competitive and strong without worrying who you might offend because you’re no longer a parent, an employee, a sibling, or a breadwinner. You’re an athlete. You’re there to get better. This simplicity is the ultimate reprieve from a world bent on being complicated and difficult.

For many, training grows into their lives as much for the reasons outlined above as it does for the physical results it brings. We spend so much time and energy meeting our obligations to family, friends, and coworkers that we forget what it’s like to be in a place where none of that matters. It gets hard to let go. So, essentially, the gym becomes a refuge. Here we have control over our decisions, we make progress every day, and we do it for ourselves. It’s a one-hour vacation from “real” that we need to take and appreciate. Which is why I can never understand why people are afraid of it. Don’t dread this hour, take pleasure in it! This is your time. Re-imagine what you’re doing and why, then re-experience it for what it truly is. And the next time you find yourself in that “real world” conversation, it might be a bit more palatable.

2011 CrossFit Games Retrospective

2011-08-04T06:13:00.002+02:00

The Experience:

To anyone following these Games who has been around CrossFit for more than a year, the upscaling of this event was probably obvious. But, just in case you haven’t had the privilege of watching things grow year after year, here is a bit of perspective… in 2009, just 2 years ago, athletes did an open regional qualifier consisting of between 50 and 200 participants. If you made the cut, you showed up to the Castro Ranch in Aromas, CA a few months later the day before competition began. We brought tents and coolers, were given neon wristbands, and our athlete numbers were written on our shoulders and calves in sharpies. There were a handful of guys with cameras doing random interviews, mostly with the individuals who had competed the year before and were predicted to win. The Grand Prize was $5,000 cash.

To connect that experience with the one just completed is like untying a brain knot. Throwing your hat in the ring this year meant participation and completion of a grueling 6-week online open competition. If your aggregate score was top 60, then you competed against the best of the best for 3 consecutive days to see who really deserved to represent your region in the finals. This is as stressful if not more stressful than the actual Games. Coming through Northern California meant I had to compete against 4 Games finalists for 3 spots…the kind of ridiculous depth you don’t want to see when the margins of victory are sure to be small.

Fast forward to the finals and you have 3 days of registration, orientation, media exposure, and preparation before you even set foot on the proving grounds. Getting sized up by tailors, shoe-smiths, and pundits; trading anxious conversation with the other athletes about the potential events and different strategies to running on sand; struggling to relax your mind enough to get the sleep you need every night. The build up to the action this year was something I personally have never remotely been a part of before. And something that I utterly enjoyed.

I’ll admit that part of me longs for the simplicity and austerity of Aromas. Charging through dusty hills amidst makeshift grandstands and caution tape certainly appeals to the organic character at CrossFit’s core. But the level to which the Games rose this year was something beyond personal preference or style. It’s bigger than what you’d “prefer” to see. It is a legitimate, professional sport. I was treated like a truly professional athlete. The media coverage was polished and thorough, and couldn’t have been so without the infrastructure in place at the Home Depot Center. I think this year will go down as the moment most of us acknowledge that CrossFit is in fact divided in two parts: fitness and sport. There is the community at large, working day by day to improve their quality of life, seeking to move with strength and grace through the tasks they consistently face. And there is the sport, attracting hyper-driven competitors who will train above and beyond what is required for the chance to be a part of the process I described above. While this division has been roughly delineated already, I believe the exposure and success of this year’s Games will etch it in for good.

The Events:

Without overstating the obvious, the events this year were incredible. In 2009 the programming was debilitating. A monstrous hill run followed by max deadlifts, a weighted uphill sprint that left people incapacitated for 20 minutes, hammering blunted stakes into hardpacked sand followed by high volume squat snatches and wall balls. And that was all on day one. We still had max effort snatches, parralette handstand pushups, and a grueling 20+ minute chipper to go. The fittest on earth were lined up at the massage tent trying merely to finish, let alone win.

Last year the programming adjusted, swinging towards skill rather than workload. Handstand pushups on rings, pistol squats, and “Amanda” were the talk afterwards. The strength event was a shoulder to overhead tacked on to the back end of a triple Helen, favoring the conditioned and the bold but not necessarily the strong. There were more events than ever before, but all were blended tests—mixing skill and work capacity, endurance and strength. There were no pure WODs that rewarded excellence in any one area.This time around HQ got the mixture just right. Athletes were tested on an array of skills during WOD 2 while they were fresh, leaving no question as to whether fatigue would play a role in our ability to complete the task. We were tested on pure strength during WOD 5, given 4 minutes to do a max chin up and a max snatch before picking up close to 300# and carrying it as far as possible. The first event of the competition certainly tested our endurance, not to mention the ability to swim, and the last tested our ability to recover in quick fashion before fighting to finish. There were rope climbs, prowler pushes, sled pulls, and sand runs. There were rowers, Watt bikes, and monkey bars. There was even a more traditional test of athleticism in the softball toss. This years games literally had everything: Short duration, long duration, and everything in between. Gymnastics, strength, and conditioning. Traditional movements and extremely creative new ones.

The proof that this test of tests was balanced can be found in the top 10 finishers and their body types. Looking down the line you had Chris Spealer, Pat Barber, and Josh Bridges, 3 guys looking up at 5’7” with exceptional gymnastic skills and conditioning but also impressive strength. You also had Spencer Hendel, Jason Khalipa, and Matt Chan, 3 guys easily over 210 lb and extremely powerful. You also had Rich Froning, Zach Forrest, and Dan Bailey, athletes of medium height but with muscular thickness that screams CrossFit. Finally you had the leaner guys like myself, Graham Holmberg, and Ben Smith, rarely the strongest or the most skilled but always good enough to stay in the hunt. This was as balanced a top group as one could ask for and I think that speaks volumes about the programming.

The People:

As has been much expounded upon, the community CrossFit has produced is without equal. The intent and earnest with which spectators followed the weekend’s events from around the world was staggering. I can’t wait to hear the web numbers when they come in. The athletes remained humble and supportive even in the most competitive of situations. Before the swim WOD people were sharing strategies for footwear in the sand, gloves on the pullup rack, and pacing in the water. There were full blown softball practice sessions on the track during our briefing on Thursday with the ex-baseball players assisting those who had less experience. The leadership and sponsors of the event were undeniably awesome. It was clear that the interest from all parties was in the growth and success of the sport, not in the commercialization of a product as many had feared. Not that I ever doubted the integrity of the people I have met and grown to respect in this community, but being a part of an event this big with this many variables and still seeing the same dedication and commitment was reassuring just the same. Crossfit will never dilute into a fad or some second rate perversion of athletics because the people it is built on, the community of affiliates and athletes it produces, and the sponsors now opening its doors to the mainstream are all on the same page. Everyone is intoxicated by its energy and potential, and no one is willing to accept anything less than first rate representation.

I am extremely blessed and proud to be part of this process and hope it continues to reach more and more people out there looking for change. After this past weekend I don’t see any reason why it won’t.

Day 1 in the Books

2011-07-30T07:17:00.004+02:00

Amazing first day at the CF Games! Apart from this mornings brutal beach workout, the body is holding up great. Nothing really hurts beyond the dull fatigue of running in deep sand... and I'm not sure there's anything that's gonna help that. The workouts went as good as could've been expected--hopefully tomorrow will hold more of the same. Thanks so much to everyone out there for their support... it DEFINITELY helps. Everyone cross their fingers for more anywherefit type WODs so we can keep this ball rolling!

Ocean Swim

2011-07-28T05:51:00.000+02:00

Enough said.

Day 1

2011-07-27T05:56:00.001+02:00

Tuesday was registration day at the CrossFit Games, and holy shit was this a cool deal. Imagine 3 ballrooms filled with staff, dressing rooms, and shoeboxes. Populate those rooms with a hundred of the fittest, happiest, most gracious people in the world. You look left and there are tailors fitting clothing. You turn the corner and there are ovens heating shoes. You got family and friends carrying bags of gear because there’s literally more than you can handle. Your arms are stuffed with paleo friendly snacks, tape, uniforms, compression gear, outerwear… you name it. This is not your run of the mill CrossFit throwdown.

Throughout the day I took the opportunity to re-connect with some old faces from years past. Catching up with all these people becomes the real pleasure of competing year after year. The quality of individual found here is hard incomparable. People from different walks of life, different regions of the world, and different motivating forces all coming together respectfully and humbly. And to see friendships develop over the course of a few days separated by years is something special I think.

I took a little video footage at dinner and back at the hotel to give you an idea of what the environment is like. I meant to take more but got carried away with things and forgot. More to come the next few days I hope.

In LA

2011-07-26T06:14:00.002+02:00

Swim WOD and Paddleboarding

2011-07-24T08:13:00.003+02:00

Workout of the Day

Swim 200 yards

Bearcrawl 100 yards

Swim 200 yards

A big group of us from the gym met out at the Sac State Aquatic Center this morning to submerge ourselves in the icy goodness of Lake Natoma. With water temperatures hovering around 60, this was a far cry from the painful experience at Horsetail Falls 2 weeks ago. Still, it wasn’t comfortable. But everyone made it through the WOD safe, sound, and with hefty smiles.

Afterwards we hung around and rented paddleboards for the next hour or so. This, somewhat predictably, turned into a test of balance, handstand prowess, and evasive maneuvers as we were all trying to knock one another of his/her board. SO MUCH FUN!!! By the end of the day no one cared how cold the water was, only when the next time group paddleboarding was going to be programmed. A little light-hearted exercise never hurt anyone… sometimes simply going out and “playing” is exactly what we need to do. Today was a great reminder of that fact.

Also, I've attached the link to Folsom's Thursday Night Market footage from the other day. Check it out below.

20 minute back squat WOD

2011-07-22T17:18:00.003+02:00

Workout of the Day WOD 1 - in the morning... 5 rounds for completion: 20 yard handstand walk Max toes to bar WOD 2 - in the afternoon... Back Squats @ 85% 1RM 3 repetitions per minute, on the minute until failure to complete (20 minute cap) WOD 3 - in the evening... 4 minute tabata sets of: Row for meters Kb swings (24 kg) Thrusters (75#) L sits for seconds One week out from the Games, this is exactly the kind of test I needed. High skill in the morning, heavy strength in the afternoon, and balls to the wall conditioning in the evening. I went to bed feeling like I hadn’t slept in a week and I plan a long session in the river today to help me recover. A quick little recap of the day’s events: My handstand walking has never felt better. I feel totally under control and am able to adjust my speed by adjusting my lean pretty consistently. The toes to bar weren’t quite so impressive: 20, 17, 15, 15, 15. But with pumped out arms I’m not sure these numbers were so bad. The back squats proved again to me that 1 minute intervals are my absolute FAVORITE way to structure training for strength endurance. My weight was 343#, a little under 85% but still a substantial amount of weight for me, and I was able to complete all 20 rounds. That’s 60 squats at near maximal load!!! The 45-50 seconds of recovery between sets was enough to let my nervous system settle down and re-focus on the next set, but not much else. My entire lower body was fried for hours afterwards, but now is only feeling lingering soreness. I think the light thrusters and rowing helped with that a lot last night. Speaking of last night, CF Anywhere took to the streets to join Folsom’s Thursday Night Market, sponsoring a booth and doing a live demonstration of what CrossFit is. We performed the tabata sequence outlined above in front of hundreds of spectators out to shop for clothing and antiques. Ha, did they get a surprise. I’m hoping to have the pictures and video by tomorrow so stay tuned. My lowest rounds for each exercise were Row - 105 m, kb - 10 swings, thrusters - 6, L sits - 12 seconds.

Stone Deadlifts

2011-07-20T06:38:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

4 rounds for completion:

2 ring dip + ring hspu

10 weighted pistols (35#)

WOD 2 – in the afternoon…

Snatch 3, 2, 1, 1, 1

5 minute AMRAP overhead squat (155#)

WOD 3 – in the evening…

20 rounds for time:

5 stone deadlifts (approx. 100#)

20 yard stone carry

This is my last full week of training before heading to LA for the CF Games, so my focus is narrowing a bit during my skill sessions. There’s been a lot of talk about ring hspu’s and pistol variations, so I’m trying to keep coming back to those movements to make sure I can at least do them passably. Can’t say things are getting much easier… the pistols were especially hard. The extra 35# made a big difference by the 4^th set.

In the afternoon I concentrated on Olympics, coupling heavy snatch work with a mid-weight overhead effort for volume. Squatting endurance is something that translates well to a lot of other exercises, so if you’re looking for a way to build general capacity, start doing these types of high intensity efforts. I was able to knock out 53 repetitions at 155# before time expired.

Finally, my conditioning session took me back outdoors to Folsom Lake. There are a series of granite levees that surround the western edge of the lake, leaving an abundant supply of rock to lift and carry. All shapes and sizes are available so I had no trouble finding a suitable instrument. This thing was oblong and slightly triangular, very awkward and heavy. It took me 11:57 to finish all 20 rounds… 100 deadlifts and 400 yards of distance in total. The best part about lifting rocks is that you have to get super low—far below standard bar height. The result is a heavy tax on the butt and low back that will make conventional deadlifts feel easy by comparison. And, of course, there’s the constant awkwardness of gripping the damn thing. Getting stronger hands never hurt anyone.

209 to 916

2011-07-18T07:10:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

30 rope climbs for time (20 feet)

WOD 2 – in the afternoon…

Barbell Complex: 3 deadlift, 2 squat clean, 1 jerk

Rest as needed and add load each set

Sandbag good mornings – 10, 10, 10

L sit holds - :30, :30, :30

WOD 3 – in the evening…

3 rounds, each for time:

150 yard hill sprint

30 burpees w/o pushup

Rest exactly 5 minutes between rounds

209 Sport was up in Folsom Saturday to do the above series of WODs. As usual it was great training with Gabe… pushing me harder than I normally could push. From the high volume rope climbs in the morning to the hill sprints late in the day, we touched a variety of skills and taxed multiple energy systems in preparation for the upcoming Games. And, as might be expected, most everything turned out to be harder than we anticipated. My times and numbers are below.

WOD 1 – 16:27

WOD 2 – 265#, missed jerk

WOD 3 – 2:00/2:08/2:20

For everyone coming to Iceland in less than a month... make sure you are running hills and hiking some distance. As stated on the itinerary, we will be covering close to 14 miles in trails our 2nd day in country. Prepare accordingly!!!

50 squat snatches and then some

2011-07-15T07:09:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

10 minute AMRAP:

10 kb snatch (24 kg)

10 GHD situp

WOD 2 – in the afternoon…

Strict Press

5 on the minute every minute @ 125# until failure to complete (20 minute cap)

Barbell Lunges – 10, 10, 10

Pipe Slams – 10, 10, 10

Alternating single arm sledge swings (8 #) – 10, 10, 10

WOD 3 – in the evening…

For time:

1000 meter row

50 squat snatch (95#)

200 double unders

I’d been battling some calf and ankle tightness after the UOP stadium stairs I did down in Stockton Tuesday, so today got off to a bit of a slow start. Thankfully, though, things started to loosen up as the day progressed. With the Games only 2 weeks away I’m really trying to hit all the major points of skill, strength and conditioning with all the focus I’ve got, knowing that the week before I probably won’t do much. The first WOD gave me the chance to practice KB snatches, a movement I’ve really tried to improve on recently, and also GHD situps, something I haven’t done for a while. I got 10 full rounds at a moderate pace, giving me plenty of opportunity to fine tune some timing and coordination issues.

This afternoon was a bear. Strict press is NOT one of my best movements and not one that typically recovers quickly after a near maximal set, so I was skeptical about how this would go. I wound up completing 15 rounds + 4 repetitions before failing out… not bad at all. Pressing strength is something that is so hard to build and for where we are now it’s probably too little too late for competition, but this is a solid way to approach it.

Finally, the conditioning session blended monostructural endurance, Olympic lifting, and gymnastics beautifully. All 3 elements targeted muscle endurance and cardiovascular capacity- no real breaks in here. I rowed comfortably at a 1:45 pace, finishing the 1000 at 3:29. The snatches were all singles, but I maintained a pretty steady pace. The only limiting factor was the lower back. I think after all the heavy lunges and presses earlier today it was a bit fatigued. Or maybe just 50 squat snatches suck anyway you slice it. My best element was certainly the double unders, though. Finished them in 2 sets… 91 and 109 respectively. Total time for this WOD was 12:27.

Looking forward with earnest to Saturday when I get to welcome the gang from 209 Sport to Folsom. Look for some early morning rope climbs, some midday Oly lifts, and some afternoon pain on the big hill. Come join us if you’re in town.

Training at 209 Sport with Gabe Subry

2011-07-13T07:02:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

30 repetitions for time:

1 skin the cat + 1 muscle up

WOD 2 – in the late morning…

Complete as a continuous set:

5 overhead squats + 15 back squats

Rest as needed and repeat 5x, adding load each set

WOD 3 – immediately following WOD 2…

8 minute AMRAP:

10 rolling getup to box jump (24”)

10 box jump (24”)

10 GHD hip extension

WOD 4 – in the afternoon…

UOP Stadium Stairs

I drove down to Stockton today to train with fellow qualifier and good friend Gabe Subry at his box, CrossFit 209 Sport. Every time I work with this guy I enjoy it. We discuss everything from technique to strategy and this time of year even a little speculation on events to prepare for. And of course, we wind up working our asses off. Today there was a big group mobbing around with us so things were extra fun. I didn’t get any video footage of our WODs so hopefully next time. My numbers for today were as follows:

WOD 1 – 15:21

WOD 2 – 185# 205# 225# 245# (fail) 245#

WOD 3 – 5 rounds + 2 getup box jumps

WOD 4 – 11:29

Sleeping in tomorrow before heading to the river for some ice water therapy. Going to need it after today.

Fitness is...

2011-07-10T05:03:00.006+02:00

Varied.

Keep changing.

It’s been said that life, at it’s most basic and physical, is motion. From the excitation of atoms at the molecular level to the interaction of people at a party, something that “lives” must necessarily be moving, growing, or changing. Proof? Nowhere in the world does a purely static organism exist. Every living cell is in a constant state of flux and flow: splitting, swelling, constricting, and moving according to the demands of its environment. Observe a stone on the beach and you see none of this, only the weather beaten stillness of an object waiting to be moved. Stillness, it turns out, is the harbinger of death. Stillness, is anti-life.

The obvious implication of this truth is that there’s nothing life-giving about a sedentary lifestyle. You remain at rest long enough and that’s where you’re going to inevitably stay. But this is hardly a revelation—few will argue that their liveliest or fittest days were spent sitting on a couch somewhere.

More often discussed are the negative effects of a stagnant methodology, and for good reason. Simply because we are moving one foot in front of the other on the treadmill or lifting barbells in the gym, doesn’t mean we are free from stillness. Sure we are in motion literally, but any hamster on his wheel can say the same. The truth is that, as creatures of habit, we saturate ourselves with protocols and techniques that we like/are comfortable with and are hesitant to change them. This, too, is stillness.

While consistency is crucial to development, the laws of adaptation state that without adjustment every technique becomes ineffective. No matter how intelligent, cutting edge, or initially ass-kicking, every program has a flaw... Us. We have to understand that our bodies are hard-wired to survive, not to excel. Improvement in strength, conditioning, or balance happens because we’ve asked more of our bodies than they can currently handle. Our adaptation to these demands is merely an adjustment in bandwidth; a growth in capacity such that we can re-establish homeostasis. To continue evolving and improving we must therefore be willing to adjust everything.

In general, the CrossFit community is GREAT at this. It’s a nexus of ex-specialists and aspiring generalists, all comfortable and confident enough to seek help and share experiences. Where else do Olympic rowers and high school gymnasts have anything to offer one another? And because of the multitude of skills and capacities encouraged by this methodology, there’s always something new to learn. Few athletes should plateau for long, if at all.

Why then do so many still hit the proverbial wall? How can members at so many boxes be lamenting their battles with “burnout” if every element of variation is being programmed into their WODs? Worse, why do some continue to feel unsatisfied even while they’re hitting PR’s and setting records?

My opinion? Most have been chasing the same goal for too long. They're psychologically "still."

The vast majority of people enter the gym with a dominant psychological focus, even if they choose not to wear it on their sleeve. Most either want an aesthetic change (to be bigger, smaller, or leaner), or a performance change (to be faster, more conditioned, or stronger). Even at our most varied and successful, it’s difficult for us to let go of these dominant foci. Just ask a bodybuilder if his body is ever big enough, a sprinter if he’s ever fast enough, or a Crossfitter if he’s ever fit enough. If they’re worth their salt the answer will always be no. And that’s okay—we need to be hungry in order to motivate ourselves. But at a certain point all of the above examples will find their appetite waning, their workouts lacking, and their goals slipping further away.

If we can’t wrench our attention away from our original, dominant focus even for a second, our mindset is essentially motionless, and even the most varied and intelligent programming cannot overcome psychological stagnation. If the mind isn’t excited about doing something, it won’t get done. Or if it does, it won’t get done well—and this is the more crucial point. Just as our body needs motion to stay lively, so does our psyche need fresh goals to stay alert and engaged.

Think of it this way: To permanently pursue a single focus would require a permanently peaked interest, which is impossible—interest naturally deteriorates with familiarity. Without interest, we grow bored. When we’re bored, our resolve weakens. When our resolve is weak, we resent ourselves and the goals we’ve chosen. When we resent our goals we lose interest in them, feeding the snake it’s tail, as it were. Boom, WALL.

The challenge then becomes staying psychologically mobile and avoiding the temptation of a single, all-consuming purpose. This doesn’t mean you can’t have a main, over-arching goal, just that you need to give your mind a break from it every so often. To bring the example home, consider our sport. Most, if not all Crossfitters identify and target their weaknesses. Be it strength, conditioning, short WODs, long WODs, gymnastics, Olympic lifting… everybody has one, or ten. Whatever it is, our natural inclination is to seek it out and beat it into submission. I’ve seen people spend hours trying to master double unders—breaking ropes, kicking walls, spitting epithets. Day after day after day. Most times getting worse instead of better, purely because their brain is so tired of doing fucking double unders that it’s no longer registering the small deviations it needs to be successful. This is NOT the most efficient way to improve. More isn’t always more.

A simple solution for this is to pursue the acquisition of new skills. Focus your time and energy on learning something you know very little about for a change. There are a million variations on exercises using kettlebells. Most of us only know the swing. There are a hundred techniques to master on the rings, yet most of us stop at dips and muscle ups. Why not explore the bodyweight techniques that Parkour athletes use to strengthen themselves instead of doing another WOD with pullups and/or handstand pushups? Any one of these distractions will give your brain a much needed break from whatever aesthetic or performance goal it is that dominates your focus. Then, after a few weeks have past, come back to your main goal and refocus on it with a fresh head. I guarantee you will enjoy tackling it far more.

For me personally, my obsession is progress. I need to feel like I’m moving forward. In the absence of competition this is easy to achieve because there is no set timeframe in which the progress must be made. But when there are dates and deadlines things get a little more intense. I quickly discovered that training for CrossFit competitions was mentally exhausting, far beyond what I wanted or expected it to be. It became very easy for me to obsess over training, ferreting out weaknesses while trying to get stronger and more conditioned all the while. In the past I’ve found myself dreading sessions, losing motivation, and ultimately underperforming when I should’ve been crushing it. This was not okay.

The solution for me was to split my focus between training for performance and training for experience. Instead of focusing harder on progressing my strength, conditioning, and skill level, I focused less, designing certain WODs more for their location and feel than for their weights and distances. To be clear, these workouts were never wholly unrelated to my overall goals (they still meet criteria for intensity, duration, etc), but they feel like a vacation from the pressure of benchmarks and totals. In a way, my training has become a challenge not just to improve physically, but to do workouts that are literally unforgettable. I can honestly say that this has made a huge difference in my ability to stay connected in what has become a year-round CrossFit season.

No matter how focused and dedicated, no one can afford to be still for long. Grooves become ruts, that’s just the way it is. Fitness isn’t merely one foot in front of the other, it’s a constantly varied, multi-functional freestyle waltz that we must always re-imagine. If you can discover ways to adjust your methodologies and entertain new pursuits, you’ll find yourself establishing a foundation for improvement that will never burnout.

Clips and Photos from Shelter Cove

2011-07-06T23:27:00.001+02:00

4th of July Weekend in Shelter Cove

2011-07-05T18:16:00.006+02:00

Saturday

WOD 1 – in the morning…

12 minute AMRAP:

50 feet weighted lunge (95#)

100 feet shuttle run

50 feet anchor drag (32kg)

WOD 2 – in the afternoon…

For time:

1 mile sand run

50 burpees

30 shoulder to overhead (135#)

Sunday

WOD 1 – in the morning…

2.1 mile mountain run (1600 vertical feet)

WOD 2 – in the afternoon…

Freestyle bouldering

I hope everyone stateside had a wonderful 4^th of July weekend. From all-day barbeques to nighttime fireworks, days off work to breakfast at Wimbeldon, this holiday always seems to deliver some great memories. For me, 2011’s independence day weekend offered an austere escape to California’s Lost Coast. I trained hard, ate well, and relaxed in a place where nature continues to reign supreme. We ran the mountains, swam the ocean, lunged across blackened beaches, climbed stony outcroppings, and pressed barbells in the sand. All the while working to come home with a tan.

With the Games a month away I couldn’t feel better or more prepared. My program has me resting this upcoming week before 2 more training weeks leading up to the big show. I want to thank Kevin and the Leary family for letting me tag along this weekend. Below are some pictures and videos from the weekend.

Anywherefit Iceland Payments Due!!!

2011-07-01T20:30:00.002+02:00

Everyone who has yet to get me the remainder of their balance, please do so ASAP to the paypal account under morrison.blair@gmail.com. Those of you who are up to speed... only 6 weeks til I'll be seeing you in Reykyavek!!! Get fired up!

Drop Set Deadlifts

2011-07-01T06:55:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

Skin the Cat 5, 5, 5

Handstand Walk 5 x 10 yards

WOD 2 – in the afternoon…

Drop set deadlifts

8 @ 365, 315, 275, 225, 185, & 135

Rest & complete 2 sets

Abmat situps 20, 20, 20, 20, 20

Good mornings (45#) 20, 20, 20, 20, 20

WOD 3 – in the evening…

3 minute rounds with 1 minute rest:

500 meter row & max bodyweight bench press (185#)

Round 1 – 1.35/25

Round 2 – 1.41/13

Round 3 – 1.45/13

Round 4 – 1.46/12

Round 5 – 1.46/10

The afternoon session laid me out. Travis came up from East Sac and we went twice through an old school Bulgarian 8 rep drop set for deadlifts. The second set at 365# I almost blacked out… not kidding. MAJOR nervous system demand lifting this way. We agreed that it would be even worse with squats.

During the evening conditioning WOD I was holding on for dear life by the 3^rd round. 1 minute isn’t much recovery for that much work and my times/weights reflect that. It felt like I found a sustainable pace at 1:45, which really wasn’t the idea. I really couldn’t go any faster without puking though.

Heading to Shelter Cove for the holiday weekend and bringing a whole mess of gear to train with. Looking forward to another big weekend of beach sessions, rock climbing, and mountain runs.

Rainy Day Muscle Ups

2011-06-29T06:50:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

10 rounds for completion:

5 kb snatches each arm (24 kg)

10 second L sit hold

WOD 2 – in the afternoon…

The Bear Complex

7 repetitions of:

Squat Clean to overhead + back squat to overhead

Complete 5 rounds adding load each set

Back extensions 10, 10, 10 (20#)

Rope pullups 10, 8, 6 (20#)

WOD 3 – in the evening…

For time:

800 meter run

30 muscle ups

800 meter run

Big Tuesday today. After Saturday and all the car push fun (pictured above), the last few days were easy off. So, I worked the skill component hard this morning, getting good practice at both kettlbell snatches and L sit holds. Honestly feel stronger every time I do the holds even though they make me want to piss myself by the end.

After watching the members at my gym go through the Bear yesterday, I was a little worried that this wasn’t going to go too well for me. I started with 95# on the bar and worked up 20# per set until I reached 155# on my fourth. After that went well I decided to jump to 185# for the last. It took me about 3 minutes to get my 7 reps, but I got em. This complex is valuable for a couple reasons… 1) You get a lot of squats in. 2) You spend a lot of time under tension. 3) It’s grip intensive. Each of these are reason enough in my book. Put them together and you’ve picked yourself a winner Bobby.

For the conditioning WOD today, I tackled a mainsite one from a few days back. 30 muscle ups sandwiched between 800 meter runs. Now, I don’t know why HQ is all over the 800s lately, but I love it. It’s a painful but fast distance… mostly about guts and breathing if you ask me. Pair that type of effort with something that is more about skill and patience (muscle ups) and it’s a recipe for a great WOD. This didn’t disappoint. And the fact that it was raining like it's December made things even better. I felt great throughout--both 800s took around 2:45 and the muscle ups just over 4 minutes. My total time was 9:42.

Last Saturday's Group WOD

2011-06-28T22:16:00.000+02:00

Iceland in 7 weeks!

2011-06-26T20:55:00.001+02:00

Hope everyone is training hard and getting ready. It's just around the corner!

Workout of the Day

100 yard sled drag (70#)

30 deadlifts (185#)

30 pushups

Rest and repeat

449 Fight Gone Bad

2011-06-24T07:04:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

5 Pistol Squats each leg

20 hollow rocks

Repeat 4 times

WOD 2 – in the afternoon…

DB kneeling strict press 5, 5, 5, 5, 5

Barbell walking lunge 10, 10, 10

Toe to bar + chest to bar 10, 10, 10, 10, 10

WOD 3 – in the evening…

“Fight Gone Bad”

3 x 1 minute rounds of

Wall Ball (20#)

Sumo DL high pull (75#)

Box Jumps (20”)

Push Press (75#)

Row

Needless to say, the volume was high today. Technically, the morning session was great practice for me with a skill I’m historically poor at. I’ve found that rolling from my back into the squat is proving the best method developing the ankle flexibility and balance needed to perform this movement. The afternoon WOD marked the return to a move that is sooo under-utilized in CrossFit. The weighted walking lunge is far and away the best developer of glute and high hamstring strength that I have ever found. Grab a barbell, load it up, and do this exercise. Then try to sit down in your desk chair for 3 days. It ain’t happening. I did my sets today at 135#, 155#, and 185#.

Finally, we were doing Fight Gone Bad at the gym today and it felt only appropriate that I throw my hat in the ring for my conditioning session. It’s been 2 years or more since I’ve done this monster, so I didn’t really have high expectations of eclipsing my previous best mark of 425. I gotta say though, it felt much better than anticipated. I didn’t get gassed until halfway through the 3^rd round, and by that time the end was so near that adrenaline was enough to carry me through. I finished at 449, 1 shy of a major milestone. Naturally, the 1 rep I needed to get 450 was left on the table during my last round of wall balls-my only missed target of the WOD. Wish I would’ve video taped it, but such is life.

Expecting major soreness tomorrow so I’ll be heading to the river for some much needed ice water and vitamin D.

Rest Day

2011-06-23T01:22:00.002+02:00

Sunset Swim WOD

2011-06-22T18:03:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

2 Muscle Up to HSPU/minute on the minute

Ring HSPU 4, 4, 4

WOD 2 – in the afternoon…

Power Clean 3, 3, 3, 3, 3

Front Squat 20, 20, 20

Back Extension 10, 10, 10

Rope pullups w/ lateral swing 3 x max

WOD 3 – in the evening…

For Time:

250 yard swim

4 rounds of

100 yard farmers walk (45# db)

20 hand release pushups

Finish with 250 yard swim

I woke up tired today but slowly gained energy throughout the day. My technique and strength on the rings were a step back from last week, but I ironed out a few things and have some ideas about how to improve my form. Body tension is such a difficult thing to maintain when you get tired, but without it you have to work so much harder. Getting from a dip to a handstand smoothly requires body tension, coordination, and some speed.

This afternoon I trained at CF East Sac with Justin, working up to a new 3RM power clean at 265#. Not having done these in a while, I am way pumped to hit that number. Makes me think I might be able to get 285# for a single. Following a heavy explosive set with 3 x 20 front squats is a nice bit of contrast for those of you wanting to be powerful and have strength endurance. I hit 155#, 175#, and 185# for these with plenty of rest between. Pretty well jellied after that.

Finally, I got back out to the lake for this evening’s conditioning. I was smoked after the strength session so getting in the water proved just what the doctor ordered. The water temperature has increased dramatically over the past 2 weeks, hovering somewhere around 70 now. It felt like a swimming pool at sunset. The farmers walks and pushups were less psychologically rewarding, but I battled my way through them just the same. All told, this WOD took me 18:16 to complete. Happily, my respiratory conditioning felt great… no hyperventilation in the water, no sucking gas on the farmers walks. The only thing I was fighting was muscle fatigue and some minor quad cramping from the front squats J. Check the video clip below.

Stairs and Double Unders

2011-06-19T22:48:00.001+02:00

Workout of the Day

For time:

10 story stair climb

100 double unders

rest 5 minutes, complete 5 rounds

Finish with bear crawls down 10 stories.

Headed to downtown Sacramento and met up with some buddies to run the 14^th and H parking deck. It’s the tallest such structure in the area and has thus become something of a training ground for local outdoor fitness enthusiasts. The idea behind the WOD was to pair an all out effort (stair sprint) with a skill movement (double unders). We were working on the ability to perform the skill while in oxygen debt and with pumped out legs… mission accomplished. My first split was 1:54, my second 1:52, the third 2:07, the fourth 2:07, and the last 2:04. By the 3^rd round my legs were giving way by the seventh floor, making the rest of the way and the doubles really uncomfortable. Overall, this really taxed me and tested my body’s bounce-back recovery, something that becomes really important in the middle of a workout. Best part about this is that all you need is a jump rope, a stopwatch, and some stairs.

Interval Deadlifts

2011-06-18T09:12:00.002+02:00

Workout of the Day

WOD 1 – in the morning…

4 rounds of

max HSPU, 20 pullups

WOD 2 – in the afternoon…

Deadlift

5 @ 315# on the minute for 20 minutes

WOD 3 – in the evening…

1.8 mile hill run for time

100 hollow rocks

Solid day today, ramped the intensity back up for the end of the week and felt strong doing so. Hopefully everyone out there is training hard and pushing their boundaries. Tomorrow I'm heading to downtown Sacramento to run stairs and do double unders atop the city. Literally can't wait. Stay tuned for updates later this weekend.

New Style KB Snatch

2011-06-16T07:15:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

KB Snatch

50 each side

WOD 2 – in the afternoon…

10 rounds for time:

5 floor press (225#)

18 foot legless rope climb

then…

2 minutes accumulated L sit on parrallettes

WOD 3 – in the evening…

2000 meter row for time

Today’s intensity level wasn’t the same as Monday’s, but some of that was by design. Fluctuating the volume, load, and intensity of a given training day is important to allow the body room to adapt and improve. The same level or style too consistently will lead to burnout or boredom.

This morning’s session was all about skill. Kettlebell snatches are a great movement that I’ve needed to address technically for awhile, and thanks to my friend Zvi in Israel I now have. Using a YouTube tutorial he sent me awhile back I’ve completely adjusted and improved this movement. The weight feels lighter, smoother, and, most importantly, I’m not banging the shit out of my wrists anymore. If you want to check it out, go here: http://www.youtube.com/watch?v=1qajlDsLFyk

WOD 2 was more muscular endurance, and 3 was obviously conditioning. The presses went unbroken until the 7^th round, then got pretty rough through the end. The rope climbs were never in question, and the whole thing took me 16:18 to finish. My 2k was much easier than anticipated, so I probably didn't go hard enough. Finished in 6:57 but my stroke rate was down at 22 for most of the middle 1000.

Hoping to log some good rest tomorrow and come hard on Friday/Saturday.

Rest Day

2011-06-15T07:59:00.000+02:00

Training for the Games... Day 1

2011-06-14T06:51:00.004+02:00

Workout of the Day

WOD 1 – in the morning…

1 muscle up to handstand pushup on the minute until 20 minutes

WOD 2 – in the afternoon…

Front Squat

7, 7, 7, 7, 7

Toes to Bar x 50

Good Mornings x 50 (45#)

WOD 3 – in the evening…

400 meter tire drag for time (95#)

It was my first full day back training since regionals, so apologies for the recent absence of posts. In the spirit of returning to form, however, I really got after it today. I’ve been wanting to practice this morning’s skill for a while and doing single repetitions on the minute allowed me to practice a lot of technique while moderately fatigued. I was able to get all 20 minutes without a miss, but there’s definitely still some work to be done to make the transition more efficient.

The idea behind the front squats was to pick a rep range that I hardly ever work at. 7 seemed a nice balance between pure strength and some muscular endurance, and it turned out to be a great challenge. I completed sets at 225, 235, 245, 255, and failed after 6 reps at 265. All around solid lifting though.

Finally, I took my newly fashioned and eye bolted semi tire out to the lake this evening for some lower body domination. 400 meters of asphalt, no turns. The rules I gave myself were that the elbows couldn’t bend and the tire had to remain on the ground. Other than that, it was simply move the thing to the end of the stretch as fast as possible. I was running, walking, back peddling, side peddling, bear crawling… any which way I could lean to give the muscles most recently in pain a break I was willing to try. It took me 7:34 to complete the distance and I was spent. 95# of rubber doesn’t slide too well on dry asphalt; not like a metal sled does at least. This was all kinds of uncomfortable and challenging, and really not that difficult or expensive to manufacture. Those of you out there looking for a new wrinkle in your outdoor repertoire, get yourself a tire, an eye bolt, a washer and 3 nuts, and a tow rope. It’ll be worth the 50 bucks I promise.

Storyline Video Winner

2011-06-11T18:02:00.003+02:00

With the CrossFit Games Regionals last weekend I feel a little behind with things here, including the announcement of the winner for the most recent video challenge. In what amounted to a pretty substantial landslide, the guys from Northern California took home the top prize with "The Great Escape." Congratulations to Ben and Logan for one of the coolest locations and workouts I've seen in a long time. They will each be receiving an Anywherefit shirt and a spot aboard the Sharlaun Family Tours Catamaran for its trip along the Eastern seaboard. If you missed their video, here it is one more time...

Reebok Profile

2011-06-07T06:31:00.000+02:00

Big thanks to Reebok for their support.

Shelter Cove Weekend

2011-05-31T03:25:00.002+02:00

I spent the holiday weekend in Shelter Cove, CA- a small fishing town just south of Arcata. It’s remote, beautiful, and home to only a few hundred residents, two of which happen to be my good friend Kevin’s parents. It features jagged coastline, black sand beaches, and hills upon hills for the would-be incline runner. In all, the weekend offered me respite from the mental drain of routine life in Sacramento and ample opportunity to train hard in an unknown environment.

I trained twice on Saturday (videos below), bouldered and surfed on Sunday, and ran a 2 mile, 1600 ft mountain before driving home on Monday. I can’t think of a better weekend leading into the NorCal regional competition this coming Friday. I feel re-charged and psychologically motivated in a very healthy way. I may iron out some technical issues before the event, but intend mostly to rest up and get fresh before heading down Thursday night. Check out the videos below for a glimpse of the Cove.

Rest Week

2011-05-25T07:24:00.002+02:00

This is the 4th week in my training cycle, so it's devoted to low intensity, mostly skill based training sessions. I'm trying to allow the tendons and connective tissues time to heal before ramping back up for the regionals. Even though it's a difficult thing to convince yourself of, everyone needs regular breaks from training. Regardless of your short term goals, whether they be the upcoming summer months or a competition in a few weeks, it's important to remember that the mileage adds up over the long haul. Everything is a work in progress. Small breaks every so often will not keep you from attaining your short term goals, but they will prevent injury and debilitation over time. Don't neglect yourselves.

Regional WODs 1 & 2

2011-05-22T07:38:00.003+02:00

Workout of the Day

WOD 1 – in the morning…

1000 meter run

30 HSPU

1000 meter row

WOD 2 – in the afternoon…

1 thruster every :30

Begin at 155 lb and add 10 lb per set until failure

Today was my last day training before a rest week, so I took the opportunity to try WODs 1 and 2 from the upcoming regionals. Nothing too unexpected here other than that the first one is all about the handstand pushups. You might think that the running and rowing would balance things out for taller folks a bit, but that’s not the case. If you smash HSPUs you will smash this workout. A group of us did this in Old Sacramento on the boardwalk amidst passing tourists, and Justin from East Sac took home the best time at 8:09. I was next at 8:54.

After burning things out on the rower, I really didn’t feel much like doing max effort clean/thrusters, but the thruster ladder turned out to be pretty fun. 1 rep every 30 seconds isn’t too fast a pace and the early lifts give you enough of a warm up to be prepared for the heavier loads later on. I wound up hitting 255# and missing 265# for my last attempt. I think this is doable when it comes time for the real deal in 2 weeks.

Resting up this week before the final push, hope everyone out there is starting to enjoy their summers. Keep voting for the storyline videos, only a week left until a winner is announced.

Weight Vests Under the Bridge

2011-05-20T05:52:00.001+02:00

Workout of the Day

20 minute AMRAP wearing a 20 lb vest:

140 yard farmers walk w/5 gallon water buckets (70 uphill/70 downhill)

70 yard run

3 muscle ups

70 yard run

I’m still incredibly sore from Tuesday’s sessions so today the smart play was to keep it to a single workout. Justin and Travis from CF East Sac invited me down to the levee along the American River to do the above workout and it turned out to be just the right kind of effort. Unique, varied, and travelling wods have a way of easing you towards your work threshold in a manageable way that I really needed today. No part of this workout was a sprint. No part of it was acutely painful. It was, however, grueling and satisfying. I felt great afterwards, albeit still sore.

Also noticed that the WODs have been announced for the regionals. 6 cool events over 3 days will be a big test… looking forward to some rest next week in preparation.

Rest Day

2011-05-19T08:35:00.001+02:00

75% Back Squat

2011-05-18T06:30:00.001+02:00

Workout of the Day

WOD 1 – in the morning…

7 minutes max muscle ups (no false grip)

WOD 2 – in the afternoon…

Every minute on the minute until failure to complete:

5 back squats @ 75% 1RM (315#)

20 minute cap

WOD 3 – in the evening…

10 rounds for time:

10 abmat situps

18 foot rope climb

Major taxation today. 3 very difficult but intriguing WODs that really take it out of you… Especially the squat intervals. The soreness and fatigue I anticipate tomorrow makes me want to go to bed as I write this.

The 7 minutes of muscle ups actually weren’t too bad. Pacing yourself early is the key; no point in blowing out your max set on the first go if you have 6:30 left on the clock and nothing left to give. I started out doing sets of 5 and resting 20-30 seconds between. By the time I got to 20 I was doing 2’s and 3’s. I hit 30 at 4:49 and did doubles from there on out to finish with 40 exactly. If I try this again I might try doing sets of 3 from the get-go and try to maintain a 6 or 7 per minute pace.

5 x 75% back squats is a DESTROYER. Expect major nervous system drainage afterwards if you do a true 75%. The first set feels heavy, which isn’t exactly psychologically encouraging. But from there until 6-7 things were about the same degree of difficulty. After that point I was yelling my way through reps 3, 4, and 5. The 5^th rep on round 12 was an all out effort, putting me on the floor afterwards. Decided this was a good time to stop. Here’s a quick geek out for workload… (Force x Distance). 12 rounds x 5 reps = 60 squats. 60 reps x 315 lb = 18,900 total lbs. Each squat required about 3 feet of motion. That’s 56,700 ft lbs of work done in under 12 minutes. Equals icebath tomorrow.

The conditioning WOD tonight is all about core strength. If you’re climbing ropes right you should be able to get up and down using mostly your abs and legs. The grip will wear out eventually, but most of the motions should come from your sternum down. This workout targets that technique by fatiguing your stomach muscles during the situps and really forcing you to be fast and efficient on the rope. My time was 6:20.

Keep voting for the storyline WOD finalists and sign up for Iceland!!!

Pool Time

2011-05-14T23:11:00.003+02:00

Workout of the Day

5 rounds for time:

50 meter swim

10 wall muscle ups from submersion

20 single arm KB swings (24 kg)

10 goblet squats (24 kg)

GREAT Saturday workout today at the pool. Charlie Zamora and co. from Warriorz Fitness came up to Folsom to join the weekly outdoor class I've been offering through CF Anywhere. In total, there were 10 of us out there swimming, swinging, and squatting for the better part of the morning. We were definitely making a scene amidst the recreational divers and scuba squads, but I think we held our own.

The workout itself was a tester. The swims got slower and slower, and getting in and out of the pool for the muscle ups is kind of like water-boarding yourself. My arms and shoulders were so pumped out by the last round that getting onto the deck was even a challenge. My time for the WOD was 14:07.