Thursday, March 4, 2010

04 March 2010 - This week at Crossfit

We don't actually work out.  We just play on the equipment.  I hope the owners don't see this.

This week we changed up our schedule somewhat by meeting on Tuesday and Wednesday instead of Mondays.  No problem.  Two good WODs, accomplished.  Just in time for Saturdays Big Day.  Kirkwood RFC V. Parkway.  Spring 2010 season opener!

Tuesday we hit it hard with a team WOD, however, this time teams were decided based upon the results of a Mini-WOD, composed of a two minute max effort air squat.  Teams were then selected by pairing top Mini-WOD ranks with lowest and working towards the middle of the pack.  The WOD then consisted of two rounds of row for max calories, max KB swings, and max Cleans in two minute periods spaced by one minute of rest.

Tuesday's 2minute max routine & results

For Wednesday, lifting heavy things was mood of the day; Crossfit Total was the result.  The Crossfit Total calls for max lifts in three exercises: Deadlift, Back Squat, Overhead Press.  We tackled the WOD in that order, and I would like to say, I am definitely pleased with the form, attention to detail and instruction, and willingness to Go Heavy.  It may seem like a straightforward WOD, but maxing out is no easy task.  After all, the idea of maxing out lends itself to just that, get your hands on the bar, and give it all you have, drop the weight, and feel the pump! (Reference to Pumping Iron w/Arnold, check it out on google video if you have not seen it, really quite a stomp to watch)

CF Total Results: Note the #325 Crowd on the Deadlift!

Come Ready to play Saturday for it will be a glorious day!

To check out more pictures from the gym, check out Kirkwood Coaches on Facebook

04 March 2010 - Season Kickoff

Kirkwood RFC V. Parkway United

Saturday 06 March 2010
Forest Park Central Field (Jewel Box)
Kickoff 10:30 am

STL Bombers V. Ramblers
To follow immediately following

So, this is how it begins.  The 2010 High School Rugby season begins with an energetic match up, proceeded just as much by the exuberant excitement of an approaching spring and season as by the weight of tension and nervousness.   Parkway, in its first year of existence and also having beaten Kirkwood in a preseason tournament match [Tin Cup], is headed by a former Kirkwood rugby coach, looks to make its case as a developing power in St. Louis high school rugby.  Kirkwood, enjoying it's third year after rebirth with its largest depth chart yet, looks to bring it all together and never look back. 

Only now to wait and see!

Monday, March 1, 2010

01 March 2010 - February Recap

I have been remiss in my writings.  So lets get to it.  February was an eventful month, and, further, we have much to look forward to in March and beyond.  Working backwards, this weekend Kirkwood Rugby, in a last minute scheduling success, traveled to our wonderful state capitol of Jefferson City to take on... well, Jefferson City Rugby.  The game was set up as a friendly, and as such, we played three 30minute halves on a marvelous pitch, and under a warm sun - albeit the wind was quite brisk.  To Kirkwood, I was proud of y'all before the match even started;  For showing up hardy and in good spirits and most importantly for showing up in numbers.  Give yourself a hand for traveling at the last minute and being able to field two sides; A validation to our clubs success as a program.  Keep the numbers coming and the quality of play will only increase.

Very well, I have gotten a bit off topic.  Our boys travelled and played - quite furiously I might add - and ended this friendly as we should.  With increased experience, knowledge of our strengths and weaknesses, in good health and with enthusiasm for the upcoming spring season.  Play was dynamic and for the most part continuous, with some dashing runs and reverberating hits, however, I must make a few points.

  • Although we kept toe to toe on the scoreboard, we were dominated possession wise and thus were on defense far too much.  No possession, no sustained offense
  • Further, our rucks were not consistent or tactical enough.  Those were some big boys out there and they liked to keep it in the pack.  When we rucked we were inconsistent on the numbers we committed, speed to which support arrived, and most importantly, when the former were in place, we were often not resilient enough to secure the ball and give our scrumhalf clean ball
Rucking, in my opinion, is where we can see the greatest improvement.  Keep it simple: Hit the rucks hard and fast; immediate support, show good and stable form, blow by and over the ball, secure it and hold until balls out.  Keep working and we'll get there and be fearsome.  Also, a big thanks to Jeff City for the hospitality showed to us post match.  Always the pleasure to socialize with ruggers.

We have thus played Jeff City in a well fought match; enjoyed the festivities of the Tin Cup tournament the week prior; and endeared the snowy ice fields of Priory proceeding.  In addition, Crossfit workouts have continued - a brief respite in mid-Febraury as I had some business to attend to in LA & Vegas - and we will continue to kick it up a notch, and then some, as we head into the heart of our season.  Stay committed and keep the work rate high.

Our training schedule has changed slightly and so we will now have training on Mondays and Thursdays 4 - 6pm and Crossfit on Tuesdays and Wednesdays 330 - 5pm (two sessions still).



Wednesday, February 3, 2010

04 February 2010


Brilliant, I hope everyone enjoyed todays workout, I sure did.  We have built up over the past month a familiarization with many different exercises.  I have been saying quite repeatedly, just about all of the movements we do in the gym... explosive hip extension is key.  Squats, Swings, Jumps... Cleans & Jerks... Powerful quickness... Tackling, Rucking etc.  Clean & Jerks are one of the best exercises to develop this and the WOD today demanded development.  I am very proud of the execution and intensity everyone had today with the workout. 

Partner WOD:  Four 3minute Rounds w/1minute Rest in between rounds of...

9 Deadlift
6 Cleans
3 Push Jerk

One person performs the above and upon completion he rests while the partner performs the exercise reps.  When both members complete their reps this counts as one round.  Perform as many rounds as possible within each three minute round. Scale as necessary. 

The prescribed weight was 95#, well done for those that completed as prescribed!

The Tally
The First Crew: Post WOD

Lets hope the hard work pays off; First match this weekend...

KWRFC V. Priory

Nothing To It!

Monday, February 1, 2010

01 February 2010

Just some work on Cleans & Jerks today.  Let it be known that these movements - when form is achieved and can be incorporated into WODs - are just about the best exercises we can do along with Rugby.  Strength, Explosiveness and Athleticism are required to great degree.

We will be focusing more and more on these movements as the season progresses.

If you are curious to see some Olympic lifting, just search YouTube - for Clean & Jerk, Snatch, Olympic Lifts - and you'll find a plethora of great videos.

Wednesday, January 27, 2010

27 Wednesday 2010

Wednesdays WOD

This week we have begun a new format by breaking up gym time into two back to back sessions; So far I am happy with the way this is working.

Todays workout consisted of Sumo Deadlift High Pulls and one are cleans using Kettlebells and box jumps.  See picture for the details and times.  #35 was the recommended Rx weight.  All three of the movements involved are facilitated by explosive hip drive; that is what we are trying to develop in addition to overall Rugby fitness.

Mondays WOD: Sweet Cindy

Push Ups - Pull Ups - Squats - 20minutes.  Thats it.  Nothing To It.  For those that did this work out Rx (prescribed - unassisted pullups on the bar) a very Well Done!  For those of you that did Ring Rows among other modifications, no sweat, just remember this time around, keep working on improving your limiting areas, and next time kick it up a notch.

This weeks two class format seemed to work out well, so far.  Let me know what you think about it or if you have other ideas.  Post to comments.