Friends
Sponsors
|
Saturday - 7.31.2010
Rest Day
-----------------------------------------------------------------
Friday - 7.30.2010
Conditioning - "Roy" Conditioning
-----------------------------------------------------------------
Thursday - 7.29.2010
Wod That I had the please of doing over at One World. Whether or not it looks hard, it is. But, "No pain, no gain!" so have at it! Keep in mind the various pulling movements (row and pull-ups), as well as the flexibility required for the OHS. Let this exercise really open out your chest and back. After, cool down with a nice swim. Conditioning Endurance
-----------------------------------------------------------------
Wednesday - 7.28.2010
Heavy day. Lift like this guy. If you don't know who he is, look up "Joe Carini House of Iron" and become enlightened... Strength Strength Conditioning
-----------------------------------------------------------------
Tuesday - 7.27.2010
Pushing, Pulling, and some leg/ab work. Sounds pretty complete. While doing round #1 of the workout, I suddenly realized that this had a VERY close resemblance to the favorite FGB. All good, we love FGB over here at BCC! This "modified" version of FGB, although not intended to be that way, should be treated the same as the original FGB. The weight is slightly higher in this workout, but you're also given a 3min rest as opposed to 1. The WOD should be pretty self-explanatory, especially if you've done FGB. The short, 12min "As many REPS as possible" WOD is simply the previous workout with a heavy Eddie integrated into the mix. Enjoy. AM Conditioning - "Fight Gone Bad, Gone Bad" Sumo Deadlift high-pull (95lb) The clock does not reset or stop between exercises. After the final round, rest only the prescribed 3mins and continue onto WOD #2 Conditioning PM Conditioning
-----------------------------------------------------------------
Monday - 7.26.2010
Nothing like a good deadlift day. Keeping the weight (relatively low) and going for a 5RM because we're going to build up into a 3, then a 1RM over the next coming weeks. Why? Couple reasons. For starters, it allows up to progressively build up into a max-rep weight (think of this as a 3-4 week long lift session). Mentally, its a lot easier to pick up a given weight for 1 rep if you know that you can lift slightly less for 3. It also teaches our bodies to take on progressive loads. The other main reason why were lifting "light(er)-weight" and "high(er)-rep" now is because our bodies sustain a greater hormone release when we lift heavier. Lets save that much needed testosterone spike for a near race-day situation (like in 3-4 weeks). After the deads, sweat it out with the high-intensity AMRAP 10. Shouldn't be too bad (only 10 mins) but due to the shortened duration, resting is not an option. After, stretch the spine, legs, arms, etc. in the pool with a nice and easy swim. Strength Conditioning Endurance
-----------------------------------------------------------------
Sunday - 7.25.2010
Long week of hard work in the gym, on the track, in the pool, etc: Rest, relax, rebuild, and recover. Bay City CrossFit is headed over to Santa Cruz for the Wharf to Wharf 10k. My personal intention is to help out with the event and cheer on participants, but I've been known to sign up last-minute and participate in the run. Sometimes is harder watching others enjoy fitness than actually participating yourself. 10k's are fun and can be a great Sunday morning jog. I guess we'll see what happens while I'm there. There's also a couple athletes from iSport participating in the event, so whether or not I decide to race, it will be great to see them all and cheer them on! Enjoy the rest day; heavy week coming up.... Rest Day
-----------------------------------------------------------------
Saturday - 7.24.2010
It's been a long week of heavy weights. Lots of conditioning. If your body aches, good; it should. Part of being an Ironman is about subduing pain and exhaustion and carrying on strong. If you were to classify this week's series of workouts into a race, today's workout would be the home stretch (rest day tomorrow)!!! Finish strong. Take each event independent of itself, focusing on a max-effort push for 30 mins per event. Even if you aren't focusing on transitions, try to string one event into another for the sake of keeping the heart rate elevated. I was going to prescribe an interval tempo to the run, but felt that we could use an anaerobic rest from all the conditioning this week. Just take each event at a fast, but steady and consistent pace. I often come across other joggers along my runs around town. Its great to see more and more people getting off their ass and doing something with their day besides watching TV. Even the out-of-shape power-walkers deserve credit for at least attempting exercise. I always say, "Any exercise is good exercise" (generally speaking). Lacing up the shoes is over half the battle, so props to anyone who takes some time out of their "busy" day for some exercise. When I happen to pass a fellow jogger, I always make an effort to say hi or give a head nod, acknowledging their contribution to fitness. They usually return the greeting. At that moment, I feel like the other runner and myself are teammates in the sport of health. Sure, I don't know this person, but at that very moment, we're both on the same level: Just two athletes going for a run. If I happen to pass a jogger that appears to be struggling with his/her workout and falling from a jog into a walk (and considering I train on hills, it happens quite often), I make sure to give them a notion of encouragement as I pass by them. "Common brother, you got this" or "Atta girl, keep it up." You'd be surprised how many people regather themselves and begin running again. Its motivating for both parties. On your bike and run, be sure to acknowledge at least one fellow exerciser if the opportunity presents itself. People are too quite these days and some of us have to begin to change that. I feel that CrossFitters are naturally outgoing and encouraging, so this shouldn't be new advice to anyone out on this blog. Just food for thought. Speaking of food, its tri-tip time.... Endurance Transitions are not important
-----------------------------------------------------------------
Friday - 7.23.2010
CrossFit is all about improving weaknesses. I always say to myself, "The exercises you hate the most are probably the best ones for you." Watching the recent CrossFit games enlightened my perspective of just how important strengthening weaknesses are. For some competitors, it was the difference between qualifying and not qualifying or 1st and 2nd place. Rich Froning Jr. took 2nd place overall in the Men's Individual Event, despite a 1st place standing as he entered the final event. Unfortunately for him, the final event involved rope climbs, a movement that was an apparent weakness of his. I felt bad watching him struggle through the workout and slowly lose the 1st place standing. His performance on that event did not portray his realistic level of fitness by any means. But if anything, it taught himself and all of us that weaknesses MUST be improved to excel in this game. We must be prepare for anything and everything. Watching Froning suffer, I put myself in his shoes and imagined being in a championship wod that just so happened to call upon my weak events (and believe me, I have plenty). In response to this epiphany, the "WOD From Hell" was developed. It's simple; just pick 4 of your weakest exercises/movements and perform each one for AMRAP 5mins. Practice makes perfect and an extra dedicated 5 minutes to each weak event will help develop skill and capacity. Expect more wods from hell in the near future. As for the Water Bear... Its Friday in late July; enjoy the beautiful weather and the availability of some great afternoon swims. Generally, the Bear Complex calls for a 3 minute rest in between rounds. This one doesn't. Instead, you're going to swim your ass off for 3 minutes only to repeat the entire circuit 2 more times. The normal Bear Complex calls for 5 rounds. This only calls for three. The idea is to develop a comfort zone handling big weight while in a state of cardiovascular fatigue. Alternatively, this wod will help us develop a max-effort swim while in muscular distress. AM Conditioning - WOD From Hell Conditioning PM Conditioning - Water Bear Power Clean
Front Squat
Push Press
Back Squat
Push Press
After each set, swim for a 3 minutes at max effort.
There is no rest. Complete each round for time.
Keep the weight slightly lighter than you would with the typical Bear Complex. Rules:
-----------------------------------------------------------------
Thursday - 7.22.2010
Warm up with the 5Rm squats nice and easy. Since its been the height of race season, heavy leg work has been set on the back-burner, so to speak... Work around your 90% 5RM range. The first conditioning WOD is fun stuff. Its a nice combo of heavy and light. Heavy dumbbell thrusters after the squats and a total of 30 burpees and 45 sit-ups is no joke, but it teaches our bodies to handle heavy weight while in a physically distressed state. The second WOD is a workout I did over at CrossFit One World. I went into it thinking it would be a piece of cake but by the end, I was looking for the nearest puke bucket. Racing other CrossFitters is a great way to keep yourself motivated, which is what happened during this wod between Brad and myself. We ended up tying for second overall in our heat but I later told him that there was no way I would have kept up that pace without his motivation to race. This is a valuable way of perceiving all training and competitions: focus on those better than you and try to 'race' them. If someone is ahead of you, turn them into the rabbit and try to chase them down. You'd be surprised what a little motivation can do while in distress. Strength Conditioning Conditioning After 3 Rounds, rest 90 sec.
-----------------------------------------------------------------
Wednesday - 7.21.2010
I chose the 'Helen on Roids' - How could you not after watching it at the games. Astoundingly, Graham Holmberg, the CrossFit Games winner, managed to break 17 minutes with a 16:59. Helen is one of my stronger wods and I approached this modified classic with too much confidence. I didn't pace myself and fired out as many reps as I could in each effort. Despite a sub-8 minute Helen, I finished this version in 22 minutes. Upon reflection, I think I would have produced a better time if I approached the workout with a game plan; when to rest - how long to rest - etc. Its tough predicting rest periods for new wods, but its better than going into the workout blind. Remember, 'slow and steady wins the race.' Same value applies to the Filthy 50 or any other workout: Always have a game plan. Endurance work calls for time; basically, don't jog the damn thing. Work in 80-90% effort range. AM Strength Conditioning Filthy 50 OR CF Games 2010 'Helen on Steroids' PM Endurance
-----------------------------------------------------------------
Tuesday - 7.20.2010
Take the bench slow and work on meeting/exceeding previous 3RM. Next up, conditioning WOD. AMRAP 10 means there's no room for rest. Relatively low-moderate rep count means weight should not be dropped until that set is completed. After Conditioning workout, warm-down with 2 light Eddies with 15 reps per movement. 2 Rounds for time. This is for physique more than anything else, as its intended to trigger a fascia response. (Fascia is a layer of fibrous tissue that permeates the human body.) The result is a tight-skinned, 'pumped up' look. Arnold would agree... Hit the sprints later in the afternoon/evening. Should only take 20 minutes. Next conditioning WOD is relatively unique (although you should expect more like this in the near future). Complete the burpees and start swimming. Both exercises provide a great cardio workout while we can let our legs recover from last weekend's triathlon. Treat the swim sprints as you would run sprints: max effort - high intensity. Get some. AM Strength Conditioning Warm-down with 2 high-rep, Light Eddie's for time PM Conditioning
-----------------------------------------------------------------
Monday - 7.19.2010
Post-Race Thoughts: Rest Day
-----------------------------------------------------------------
Sunday - 7.18.2010
Race #7 of the 2010 Tri Season (Only counting Olympic Triathlons). After this race, there will be a short break of about 40 days in which strength and conditioning will be the primary goals. "But what about endurance!?" you might ask. Good question. Well, if you think about it, we've spent all spring and most of summer working all three metabolic pathways, with endurance work as the backbone of all training. We can handle the distance stuff. But improving lung capacity, lactic threshold, Vo2 max, power output - that's all stuff that will not only help us in the weight room, but will also help us on the race course. Remember, training anaerobically helps our aerobic capacity. However, the inverse does not apply.
-----------------------------------------------------------------
Saturday - 7.17.2010
Rest Day
-----------------------------------------------------------------
Friday - 7.16.2010
Today is all pushing and pulling. With the upcoming race in mind, I today's workout limits the amount of leg fatigue to a bare minimum. Hitting chest with the bench press will also help tighten and 'prep' the pectorals for the upcoming race-day swim. The chest should be relatively fresh by Sunday. Treat the easy bike ride as an evening warm-down. Nothing too difficult here; just enjoy a quick ride on the bike and enjoy the afternoon sun. Stretch at the end of the bike ride. I highly recommend a row-like motion that opens up the chest simply because we've spent the entire day pushing (bench, push-ups, etc) and hunched over on our bike with a closed, tightened chest. Open up with a PVC, Concept 2, or even a few chest to bar strict pull-ups. Strength Conditioning Endurance **Make sure to stretch (full-body) at the end of the bike ride**
-----------------------------------------------------------------
Thursday - 7.15.2010
A fan-favorite wod, and my personal favorite workout of all time. Though, with my score you would not think it.... Recently, numerous fans of the site have expressed their interest in a background/description to each day's workouts. This makes sense to me as well and I'm upset I didn't think of this idea sooner. Here I am prescribing all these workouts and exercises but do little to explain the logic behind them. Starting today, that's going to change. Expect a voice of reason to provide insight into each day's workout. As for today, its FGB for 5 Rounds. Fuck shit up. That's all the 'reason' you should need. Conditioning Wall-ball 20 pound ball, 10 ft target. (Reps) The clock does not reset or stop between exercises. Conditioning
-----------------------------------------------------------------
Wednesday - 7.14.2010
Conditioning 45lb - 15r Conditioning Conditioning 95lb - 5r Endurance
-----------------------------------------------------------------
Tuesday - 7.13.2010
Strength Conditioning Conditioning
-----------------------------------------------------------------
Monday - 7.12.2010
Strength Conditioning Endurance
-----------------------------------------------------------------
Sunday - 7.11.2010
Rest Day
-----------------------------------------------------------------
Saturday - 7.10.2010
Race Day
-----------------------------------------------------------------
Friday - 7.9.2010
Rest Day
-----------------------------------------------------------------
Thursday - 7.8.2010
Strength Conditioning Conditioning Rest 30 seconds between rounds
-----------------------------------------------------------------
Wednesday - 7.7.2010
Conditioning Conditioning
-----------------------------------------------------------------
Tuesday - 7.6.2010
Strength Conditioning - Tabata Conditioning
-----------------------------------------------------------------
Monday - 7.5.2010
Strength Conditioning - Grace Conditioning Endurance
-----------------------------------------------------------------
Sunday - 7.4.2010
Conditioning & Endurance The entire event is for time
-----------------------------------------------------------------
Saturday - 7.3.2010
Rest Day
-----------------------------------------------------------------
Friday - 7.2.2010
Conditioning
-----------------------------------------------------------------
Thursday - 7.1.2010
Strength Strength Conditioning Endurance
-----------------------------------------------------------------
What happened to the past workouts? New moth = New sheet of workouts
Comments (40)
Joomla components by Compojoom
|
With just 115 Pantheon Black Dial Stainless Steel Men's Automatic Watch&nb 11 goals conceded in 17 matches. 115 Pantheon Black Dial Stainless Steel Men's Automatic Watch&nb Stats can only mean so much, 115 Pantheon Black Dial Stainless Steel Men's Watch Y of course, as those who saw Barcelona 115 Pantheon Black Mother-of-Pearl Dial Stainless Steel Men's Wa dominate Inter at Camp Nou last November 115 Pantheon Chronograph Black Dial Stainless Steel Men's Chrono may be qui...