Ever heard of the paleo diet? Very simple, and for some people, very effective. Here’s an interview with one of its leading advocates, Robb Wolf:
Archive for August, 2010
WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:
DWOD
Complete 5 rounds of:
1 Deadlift
2 Hang Power Clean
3 Push Press
4 Front Squats
5 Push Jerks
Use M=155#/F=85
SWOD
Apprentice/Craftsman:
DL 3 reps @70% of 1RM
DL 3 reps @80% of 1RM
DL 3 reps+ @90% of 1RM
Expert: Squat 5×1 Work up to 1RM and then start the 5 sets.
Elite: Thrusters 3, 3, 3, 3, 3
EWOD: VOILA!
EWOD: Run or C2:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints.
C2: 10×30sec Sprints all out Efforts. Damper setting is choice,”Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
C2, once your 2min recovery has expired, start your roll in effort for each sprint, you want to start your 30 second sprint AT SPEED to maximize the sprint.
Mid-workout, I often ask myself, “Jeezus, what am I doing here?” The answer usually is muffled by someone telling me to stop stalling and get moving because “that squat ain’t gonna do itself!” Like I need THAT reminder. I’ve been at this fairly seriously for about 6 months. I walk away everyday looking like, at worst, I lost a a fight to a semi, or at best, an angry scrappy dog.
So, seriously after all that, why AM I here? Why do I come in here 5 days a week and CrossFit.
I CrossFit because after 15 years of intense involvement in organized sports, I’ve never found something that makes me question my physical and mental capacity and ability, or helped me prove to myself I CAN do it. CrossFit has helped me get stronger. I don’t mean pull-ups or deadlifts or double-unders. I mean in my head, I’m stronger. Someone telling me to keep squatting isn’t what keeps me going. For the first time in my life I know I can. That’s why I CrossFit – because in such a short time (in relation to how long I’ve been an athlete), I learned there’s very little my body won’t do – and it’s an amazing feeling. Every single day, I surprise myself. I lift more, pull harder, and go faster – because I CAN – because CrossFit taught me how.
It’s a lot of work, and sometimes, when I walk away looking like I’ve just been stigmata’d thinking I can’t do it anymore, I catch my breath, and recall the last 14 minutes and 12 seconds and realized I finished, Rx (thankyouverymuch), so I CAN do it.
I’ve never EVER met a CrossFitter who doesn’t have a reason to go in everyday and work themselves so hard – and it’s very rarely because “I want a hot body”. There is more to this – it’s a game you play with yourself to be better than the day before. To be ready for anything anyone throws at you and be prepared for it – in your head and your heart. Maybe your muscles help you through “Misery”, but it’s your head and your heart that tell them to keep going.
Don’t get me wrong, my body looks better, I feel better, I sleep better – all very awesome reasons to do this, but as far as I’m concerned, that’s just icing on the cake that I shouldn’t be eating because it’s SO not Zone.
Of course, this is just little ol’ me, so ask yourself, why do YOU CrossFit? If you haven’t started – ask yourself why not? You’ve got nothing to lose and an amazing life to gain.
Quinn – for CFFM
I scored nine out of ten. Pretty good by and standard. How’s your score?
WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:
DWOD:
“Annie”
50‐40‐30‐20‐10 reps of:
Double‐unders
Sit‐ups
SWOD:
Apprentice/Craftsman:
Press 5 reps @65% of 1RM
Press 5 reps @75% of 1RM
Press 5 reps+ @85% of 1RM
Expert: Power Clean 3,3,3,3,3
Elite:
Clean Deadlift+High Hang Muscle Clean+Front Squat+Push Press
3×10ea AHAP
3 Position Clean (Floor, Knee, & High Hang) 3ea@50%, 3ea@55%, 3×3@60%
EWOD…KABLOW!
EWOD:
Run, Bike, Swim or C2 this one….
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:
DWOD
“Misery”
3 Rounds:
200m Overhead Barbell Carry
10 Front Squats
M=95/F=55
- keep the shoulders activated and elbows locked out during the carry.
- elbows as high as possible onthe front squats. Down below parallel and up to fully opened hips at the top.
Yeah…Misery. We’re not even pretending on this one.
SWOD
Apprentice/Craftsman:
Squat 5 reps @65% of 1RM
Squat 5 reps @75% of 1RM
Squat 5 reps+ @85% of 1RM
Expert: Bench 5×1
Elite: Back Squat 3×15@60%
Press 3×15@60%
WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:
DWOD
Barbara
Five rounds, each for time of:
20 Pull‐ups
30 Push‐ups
40 Sit‐ups
50 Squats
* Track time individually for each round.
SWOD
REST
EWOD:
Most of you will do a 5K unless you are training for a marathon or ultra…like Keith.
Run: SC: 5k, LC: 8k, U: 15k
C2: 5k
WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:
DWOD: Sprints!
Complete sixteen 110 yard (100 meters) sprints.
*Rest 45 seconds between sprints.
*If you do not perform a sprint in the given time take a penalty. Each penalty is equal to 10 burpees. Penalties are collected at the end of the WOD.
<175 BW ‐ 14 to 15 seconds
<210 BW ‐ 16 to 17 seconds
>210 BW ‐ 18 to 19 seconds
SWOD:
Apprentice/Craftsman:
Bench 5 reps @65% of 1RM
Bench 5 reps @75% of 1RM
Bench 5 reps+ @85% of 1RM
Expert: Deadlift 5RM
Elite: Bench 5@70%, 2×5@75%, 2×5@80%
BB Bent Over Row 5@70%, 2×5@75%, 2×5@80%
WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:
DWOD
North Central Regional Triplet
Three rounds for time of:
500 meter Row
12 Overhead squats (M=115#/F= 75#)
50 Double‐unders
Top times: M = 9:18, F = 11:00
SWOD:
Apprentice/Craftsman:
DL 5 reps @65% of 1RM
DL 5 reps @75% of 1RM
DL 5 reps+ @85% of 1RM
Expert: 3 Position Snatch (Shin, Knee, & High Hang) 2×3ea @ 45% of 1RM and 3×3ea @ 55% of 1RM
Elite:
3×10 each AHAP of:
Snatch DeadLift + High Hang Muscle Snatch + Over Head Squat 3 Position Snatch (Floor, Knee, & High hang) 2×3ea @ 45% of 1RM and 3×3ea @ 55% of 1RM
EWOD
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
WHERE: The Armory
WHEN: 0600 and 1700 but not 1130. Sorry, have to scratch that one last minute.
WHAT:
DWOD
AMRAP 3min couplet of:
3 Snatches (M=85#/F=45#)
3 Burpees
Kind of hard to nail down discreet points of performance on these two moves, so I’ll stick points of safety:
- maintain a tight core and lumbar curve on the snatch
- hit a full extension (i.e. toes pointed, knees and hips open and shoulders shrugged) on the second pull
- get below parallel in the bottom
- feet and hands should hit their mark simultaneously
On burpees:
- keep the weight in the heels
- chest to deck
- on the recovery feet should land outside and even with (or forward) of the hands
- jump ONE FOOT INTO THE AIR
- clap with arms fully extended, elbows locked out and head out in front
3 minute recovery then:
AMRAP 3min couplet of:
2 Hang Cleans (M=115#/F=65#)
2 Push Press (M=115#/F=65#)
On cleans:
- again, hit a fully vertically shrugged extension on the second pull (i.e. feet, knees, hips and shoulders)
- dive aggressively under the bar
- whip the elbows forward and under the bar
- do NOT reverse curl
- hit a below parallel squat when you receive the bar
Push press:
- execute a slight (1 to 4 inch) dip
- shove the bar violently up
- use the momentum
- shove your head through your arms once the bar clears it
- you should only start pressing once the bar is halfway up
- receive the bar on the downstroke with soft knees, don’t catch it stiff legged
SWOD
Apprentice/Craftsman: Establish a new 1RM Press
Expert: Power Cleans 3, 3, 3, 3, 3
Elite:
Over Head Squat 4@90%,
8@80%, 12@70%, 16@60%
(1min rest btwn sets)
