Monday, April 27, 2009

Countdown to D-Day: T minus 18

Workout 1
21-18-15-12-9-6-3 reps of:
Overhead Squat (95#)
Box Jump (24")

Run 400 m at the start of each round.

Time: 29:51

Overhead squats @ 95# felt great today. Real stable, hit full depth without any problem each time. Running into a strong headwind, on the other hand, sucked balls. Am looking forward to a week of hard workouts. I have only myself to blame -- it was my turn to plan WODs this week! ;)

Workout 2
Clean & jerk - 75% x 1 x 3 (115#)
Snatch pull - 97% x 3 x 3 (100#)
Snatch deadlift - 105% x 3 x 3 (110#)
Front squat - 81% x 3 x 5 (145#)
Stiff-legged DL - 3 x 5 (145#)

“Winning takes talent, to repeat takes character.”
- John Wooden

Sunday, April 26, 2009

Countdown to D-Day: T minus 19

Workout 1
25-minute Spin, followed by -
AMRAP in 20 min:
10 DB Manmakers (30#)
20 DB Walking Lunges
30 Ring Rows

Workout 2
Great Basin Regional Qualifier WOD
800m run, followed by -
3 rounds of :
10 Squat cleans 155lb/100lb
20 Chest to bar pullups
30 Box jump 30"/24"
800m run (after 3 rounds are completed)

Time: 24:19

:) :) :)

Saturday, April 25, 2009

Countdown to D-Day: T minus 20

Twenty days... ooosh. Thinking about it gives me an edgy feeling in the pit of my stomach that makes me wanna leap out of my chair right now, load up my bar and bumpers, and crank out a good hard CrossFit WOD. Bring it on!

Workout 1
4k Row

"Fat Helen"
5 rounds of:
400 m Run
21 American KB Swings (24 kg)
12 Pullups

Time: 20:06

Friday, April 24, 2009

Countdown to D-Day: T minus 21

Workout 1
Combat Charge
AMRAP in 20 min:
100-yd run
20 Kicks to Groin/Hammer Fist Strikes
20 Pushups
20 Knee Strikes
20 Jump Squats

Total no. of rounds: 3 + 10 Kicks to Groin/Hammer Fist Strikes

Workout 2
400 m Run
21 Overhead Squats (65#)
21 Box Jumps (24")
400 m Run
15 Overhead Squats (65#)
15 Box Jumps (24")
400 m Run
9 Overhead Squats (65#)
9 Box Jumps (24")

Time: 11:13

Workout 3
With 2 x 16 kg KBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Double KB Swing
Double KB Clean and Jerk

Time: 13:09

Thursday, April 23, 2009

Countdown to D-Day: T minus 22

Workout 1
1.3 mi. warm up, followed by -
12 x 400 m @ 5-K race pace w/ 1-min recovery between sets

Workout 2
4 Rounds of:
800 m Run
20 KB SDLHP (32 kg)
20 Burpees
100-yd Farmers' Walk (2 x 32 kg KBs)
40 Situps

Time: 49:31

Countdown to D-Day: T minus 23

Workout 1
30 KB swings (24 kg)
30 Ring Dips
30 Wall Ball (14#)
30 Situps w/ 25# plate
30 Knees-to-Elbows
30 Walking Lunges
30 Push-ups

Workout 2
20-minute spin, then -
3 rounds of:
50 KB Swings (20 kg)
15 Burpees
10 KB Situps (20 kg)

Workout 3
With 20 kg KB, perform 21-15-9 reps of:
Overhead KB Walking Lunge (L/R)
KB Situps
Ring Rows

Perform 100 swings after each round.

Time: 25:30

Tuesday, April 21, 2009

Countdown to D-Day: T minus 24

Workout 1
50-40-30-20-10 reps of:
Wall Ball Shots (14#)

Time: 24:19

Workout 2
SoCal Regional Qualifiers WOD
6 Rounds of:
30 Air Squats
10 Chest-to-Bar Pullups
5 Power Clean/Anyway Overhead (105#)

Time: 13:09

Really, really pleased with my time on this workout (if you do a little snooping around the Games site, you'll see why).

Workout 3
20-minute spin, followed by -
Tabata :20/:10 x 5 Rounds
Wall Ball Shots (14#)
Plyometric Squats
KB Swings (24 kg)
Elevated Pushups (20")
KB SDLHP (24 kg)

Saturday, April 18, 2009

Countdown to D-Day: T minus 27

50-minute Spin

Workout 1
1-mile Run
100 Pullups
200 Pushups
300 Squats
1-mile Run

Time: 32:04

Friday, April 17, 2009

Countdown to D-Day: T minus 28

Workout 1
Combat Charge
AMRAP in 20 min of:
30 Partner Thrusters (25# DBs)
20 Hammer Fist Strikes (R)
20 Hammer Fist Strikes (L)
20 Kicks to Groin
30 Partner Box Jumps

Total no. of Rounds completed, with Mika as partner: 6 + 17 Hammer Fist Strikes (R)

Workout 2
Instructor WOD
3 Rounds of:
400 m Run
30 Overhead Squats (65#)

Time: 10:01

Workout 3
10-8-6-4-2 reps of DB Manmakers (30# DBs)
Waiter's Walk 50 yds/Farmer's Walk 50 yds after each round

Time: 18:02

Thursday, April 16, 2009

Countdown to D-Day: T minus 29

Workout 1
36-minute fartlek run
400m/800m/1600m @ 5-K race pace; Tabata :20/:10 x 4

Workout 2
CrossFit Evolution
AMRAP in 10 min:
5 KB Swings (32 kg)
10 Knees-To-Elbows
15 Air Squats

Total no. of rounds: 8 + 5 KB Swings

Rest 2 min, then
AMRAP in 10 min:
2 Deadlifts (205#)
4 Handstand Push-ups
8 Chest-to-Bar Pull-ups

Total no. of rounds: 6

Workout 3
Some light Oly training:
Strict Press - 45# x 5; 65# x 5; 75# x 3; 80# x 1; 85# x 1; 90# x 1
Jerk - heavy single; 80% of that x 1 x 3 (105# x 1 x 3)
2-position snatch (floor, mid-thigh) - 60% x 3 sets (65#/70#/75#)
Snatch - single, from floor - 80# x 1; 85# x 3; 90# x 1
2-position clean (floor, mid-thigh) - 60% x 3 sets (95# x 1 x 3)

Tuesday, April 14, 2009

Countdown to D-Day: T minus 31

Workout 1
21-18-15-12-9-6-3 reps of:
Box Jumps (24")
Wall Ball Shots (14#)
KB Russian Swings (24 kg)

Time: 17:10

Workout 2

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(I scaled the weight to 105#.)

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Time: 14:08

Sunday, April 12, 2009

Countdown to D-Day: T minus 33

Workout 1
:30/:30 x 5 rounds; 1-min rest upon completion of each set.
1. 1-Arm Swing (R)/ 1-Arm Swing (L)
2. Jumping Pullups/ Knees-to-Elbows
3. 1-Arm Thruster (R)/ 1-Arm Thruster (L)
4. Hindu Pushups/ Jumping Squats
5. 1-Arm Overhead Walking Lunge (R)/ 1-Arm Overhead Walking Lunge (L)

Saturday, April 11, 2009

What does it take to be a Champion?


The 12 Traits of Champions:

(1) Champions are positive thinkers; they believe in themselves.

Undoubtedly the most important quality that all champions share is an unwavering belief that they will succeed. Champions always look for the good in every situation. No matter what obstacles they encounter, they always continue to think positive. Without confidence, faith in your abilities, and positive mental attitude, you've defeated yourself before you ever step onstage.

(2) Champions visualize their successes.

Champions understand the importance of positive mental imagery or visualization. Champion bodybuilders visualize exactly how they want their bodies to look, they see themselves standing onstage accepting the first place trophy, and they mentally rehearse every workout in vivid detail. They do this over and over in their minds hundreds or even thousands of times before it becomes physical reality.

(3) Champions surround themselves with positive people and avoid negative influences.

Champions keep themselves in a "positive shell" and do not associate with negative people, places, or things. Arnold Schwarzenegger put it this way: "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you'll have not just one but two losers."

(4) Champions are goal setters.

Champions realize that if they don?t know where they're going, that is exactly where they'll end up; nowhere! Champions consistently set long and short-term goals. From day to day workout goals to long term career objectives, champions have written out specific, measurable goals with a deadline.

(5) Champions have a burning desire to succeed.

Champions not only have goals, but they ardently desire them. Robert Collier, summed up the idea of desire beautifully in his 1926 self-help classic Secret of the Ages." He said, "Very few people know how to desire with sufficient intensity. They do not know what it is to feel and manifest that intense, eager, longing, craving, insistent, demanding, ravenous desire which is akin to the persistent, insistent, ardent, overwhelming desire of the drowning man for a breath of air, or a desert-lost man for a drink of water, or the famished man for bread and meat." Champions have burning desire. They want it and they want it badly.

(6) Champions are disciplined and consistent.

Champions live and breathe the bodybuilding lifestyle all year round. They are committed and disciplined in training and dietary practices. They know that in bodybuilding there is no off-season and success does not come overnight. Champions never miss a scheduled workout and never miss a meal. Champion bodybuilders are probably the most dedicated athletes in any sport.

(7) Champions are persistent

Champions never, ever quit. Thomas Edison was the epitome of persistence: He conducted 10,000 experiments before finally finding a filament that would burn in the electric light bulb. Champion bodybuilders approach their vocation with the same diligence of an Edison. They know that if they persist long enough, eventually they must succeed.

(8) Champions learn from their failures

Champions don't view losses as failures, they see them as learning experiences. When asked how it felt to fail 10,000 times, Thomas Edison replied, " I didn't fail, I learned 9,999 ways that wouldn't work." Champions know that they haven't failed until they quit; but once they quit, then they have failed. A champion finds a lesson in every apparent loss and finds ways to grow from it.

(9) Champions have incredible powers of focus and concentration

Champions set goals and then maintain a laser-like focus on them. They have the ability to always keep the long term objective in their sights while focusing 100% on what they are doing at the moment. If you watch a champion train you will notice that they are completely oblivious to their surroundings. 100% of their focus and concentration is on what they are doing. They almost appear to have slipped into a hypnosis-like trance. This peak physiological and psychological state has often been referred to as being in "the zone" or being in "flow." Champions can access this state instantly at will. When it comes time to train they turn everything else off and zero in on what they are doing.

(10) Champions have a deep love and boundless enthusiasm for the sport.

To a loser, training and dieting is work and drudgery. To a champion, training and dieting are a love, a joy, and a passion. Champions are enthusiastic about what they do; they can?t wait to train each day. Motivational speaker Tom Hopkins once said, "Work is anything you're doing when you'd rather be doing something else." Champions are doing what they love, so to them it's not work at all, it's fun!

(11) Champions strive for constant and never ending improvement

Champions are never satisfied with the status quo; they never rest on their laurels. Champions aim for small improvements every day in every way. Champions are open-minded and are always looking for a better way to do things. Although champions are always striving for more, they also realize that success is a journey, so they enjoy each moment and savor every step along the way.

(12) Champions are hard workers; they are willing to go the extra mile

Positive thinking, goal setting, visualization, desire, persistence, and enthusiasm are vital, but without action and hard work, these traits are all worthless. Edison said, "Success is 98% perspiration and 2% inspiration." Champions are hard workers. Champions take consistent action and they are willing to do the things that the losers are not. Champions make themselves go to the gym when they don?t feel like going. Champions stay on the bike another 15 minutes, even when they are exhausted. Champions do 5 extra reps after the losers have stopped. Champions are steadfast with their diets when the failures break down and cheat. Champions have the willingness to train through the pain barrier while the failures quit when it starts to hurt.

In short, champions go the extra mile.

Countdown to D-Day: T minus 34

Workout 1
10-9-8-7-6-5-4-3-2-1 reps of Full Squat Clean and Jerk (105#)
Alternated with:
20-18-16-14-12-10-8-6-4-2 reps of Pushups

Time: 26:13

Tuesday, April 7, 2009

Countdown to D-Day: T minus 38

Workout 1
AMRAP in 20 minutes:
2 Muscle-Ups
4 DB Renegade Rows (2 x 35# DBs)
6 KB Russian Swings (32 kg)
8 Wall Ball Shots (14#)

Total Rounds Completed: 12

Workout 2 WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP: 65#/75#/80#/85#/90#F/85#
PP: 90#/95#/100#/105#/110#
PJ: 95#/100#/105#/110#/115#

Workout 3
3 rounds of:
5R/5L 1-legged DB Deadlift (2 x 35# DBs)
20 2-for-1 Wall Ball Shots
30 Double Unders

Time: 10:15 (why was this so much faster than yesterday's? 2 rounds less, yes, but in less than half the time? Weird.)

Countdown to D-Day: T minus 39

Workout 1
5 rounds of:
5R/5L 1-legged DB Deadlift (2 x 35# DBs)
20 2-for-1 Wall Ball Shots
30 Double Unders

Time: 21:06

Workout 2
Max Pushups in 1 min
Rest 1 min
Max Situps in 1 min
Rest 1 min
Max Squats in 1 min

100 Barbell Thrusters for Time
== Perform 5 burpees (as a penalty) each time you set the bar down ==

I used a barbell loaded with 95# and this ended up being the breakdown:
10 Thrusters/5 burpees; subsequently, 5 thrusters/5 burpees through the rest of the workout.

Time: 27:15

Workout 3
CrossFit Main Site WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Walking lunges are gnarly! I think we ended up doing 125 ft. of lunging each time. Oh well.

Time: 21:02