Today's Workout - 07/18/09

Today we concentrated on one modality, focusing on Kettlebell Swings.

I picked this to work on today because our newest athlete did these the other day and was having trouble with them. Unfortunately, he did not show up today, but I kept the prescription the same:

35# KB Swings (10 rounds of 20)

We focused on getting through fatigue with correct form. Jacob and Billy did fantastic and are both great athletes.

We should expect to see a full house on Monday. Jeremy is hoping to come back from sabbatical and David will be back from California. Soon Cody will be done with his evening class and we will be back to full strength and then some. Looking forward to it!

Today's Workout - 07/16/08

Today was a little bit back to the roots . . .

AMRAP in 20 minutes

Alternating Lunges with 50# heavy bag on your back x 40 yds
80# Racked Rock Walk x 40 yds
140# Farmers Walk x 40 yds
80# Overhead Pressed Rock Walk x 40 yds

I thought this would be draining, but never would have thought it would have the metabolic conditioning impact that it did. I was breathing heavy throughout.

Able to complete 4 rounds exactly.

Today's Workout - 07/16/08

Today I was on the West End for work and ran out of fuel in the delivery truck. I stalled out directly in front of a Ukrop's. Because of this, my workout of the day consisted of:

Pushing a GMC 7500 about 10 feet
Running 0.5 miles to CarQuest to purchase a 5 gallon gas can
Running 1.75 miles to the Gas Station to purchase fuel
Carrying said gas can filled with fuel (40 lbs) back to the truck (1.5 miles)

Well, I guess this is a very safe and mild version of what we train for . . . real life.

I wasn't able to make it back in time to train with the guys, so I prescribed the following:

Tabata Mash
Rowing
35# Kettlebell Swings
Squats

Tabatas are 20 sec. on 10 sec. off for 8 rounds. This Tabata Mash was 8 rounds of each with no rest in between. Scores will be posted to comments.

Today's Workout - 07/15/08

Today was a CrossFit favorite . . . Fran.

As prescribed, Fran is the following:

21-15-9 of
Pull-ups
95# Squat Thrusters

We made some modifications and each athlete will detail theirs and their time.

My modifications were Jumping Pull-ups and 75# thruster.

My time was 7:12 (if I remember correctly).

Today's Workout - 07/14/08

This was our biggest Met-Con day yet. We tackled . . .


5000m row for time

I checked the Concept II website and this is where our athletes ranked today:

Cody
2nd (out of 2) in the state (#1 - 18:47, Midlothian)
3rd (out of 9) in the US (#1 - 18:12, Arizona)
50th percentile in the world (#1 - 17:05, GBR)

Billy
2nd (out of 2) in the state (#1 - 18:55, Charlottesville)
21st (out of 50) in the US (#1 - 14:58, New Hampshire)
50th percentile in the world (#1 - 14:00, GBR)

Taza
2nd (out of 6) in the state (#1 - 17:48, Arlington)
43 (out of 145) in the US (#1 - 17:05, California)
56th percentile in the world (#1 - 16:24, Australia)

These numbers take into account weight class (Lightweight is <165#) and age range.

Billy has the toughest task to get to the top of the heap. Cody and I are "only" about two minutes off the best time in the state, about the same for the US and about 3 minutes off the best time in the world. Billy looks pretty good in the state, only needing about 37 seconds to hit #1. Unfortunately, he is just under and just over, respectively, 5 minutes shy of the #1 US and world times.

I look forward to seeing what our other athletes can accomplish. Billy and Cody will post their exact times and thoughts to comments.

Today's Workout - 07/10/08

Titan Training welcomes a new athlete to the group. He is the brother of one of our regulars. We welcomed him with a tough one that he should have scaled, but he jumped in the deep end first time out.

In the past we have done 1/2 Angie a couple of times. Instead of pull-ups we did recline rows.

Today, we stepped up to 3/4 Angie and did as many pull-ups as possible, changing to jumping pull-ups as needed.

Details . . .

75 Pull-ups
75 Squats
75 Push Ups
75 Sit-ups

My time was 20:48.

Today's Workout - 07/08/09

Today was dubbed Fight Gone Better, Fight Gone Not So Bad and Fight Gone Taza.

Obviously loosely based on the FGB template it consisted of . . .

5 rounds of:

Row (for calories)
12# Sledgehammer to Tire (for reps)
Shoulder 50# Heavy Bag (for reps)

Sledgehammer and Heavy Bag alternated left and right.

My score was 301.

Today's Workout - 07/07/08

Today was geared to put feet to what was learned last week.

5 rounds of 50 squats.

We concentrating on keeping form as correct as possible with speed and through fatigue.

This Week's Workout - 06/30 - 07/04

This week we worked on 6 of the nine basic movements of CrossFit.

Squat
Front Squat
Overhead Squat
Overhead Press
Push Press
Push Jerk

Attendance was spotty throughout the week, unfortunately. Correcting our form was important, though, so we took our time with it. Everyone commented about the realized benefits of moving correctly. I am fairly confident this will translate to better times and better scores.

Where have we been?

It has been too long since I have posted (over 2 1/2 weeks!). Since we last spoke . . . . I was able to go to Virginia Beach and attend the Level 1 CrossFit Certification on June 28 and 29. It was incredibly informative and a ton of fun. The sessions lasted from 9-5 both days. The class was about 70 or so people from all over the US and Canada.

So . . . it is official . . . I am a CrossFit Level 1 Certified Trainer. What does that mean? Just one step closer to the goal, I guess.

I will post some of our recent training in other posts.