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. 

20 January 2010 - Thrusters & Burpees

Left My Phone at the Gym so... Pictures Coming Soon!

Today was our biggest group yet, which is great, though it did cause a bit of confusion to start off.  I am experimenting a bit with the format and flow of class time due to the large numbers.  In the future we may have to break off into two separate groups - we'll figure that out this Saturday at training - as supposed to going in heats for the WODs - which actually worked out alright other than the down time while out of the current heat.  

Since we ran two separate heats for the WOD, today we got straight into the warm up, did a brief overview of the Front Squat & Push Press to lead into some Thruster practice and then hit the WOD.  We handled this WOD in two heats. 

WOD:  7 Rounds For Time

7 Thrusters 

7 Burpees

Scale as Necessary 

1st Heat: Ely 5:48, Christian 7:05, DScott 7.20, DustinR 8.26, DSly 9.25 #65, DWhite 9.05 #65

2nd Heat: Carrot 7.14, Daniel 8.45, Jorge 9.21 #65, Gummie 9.30, Dan? 9.40, Anthony 9.52, Mikey 10.16 #65, DanG 12:01 #65, DustinH 12.01#65

3rd Bonus Heat: DSly 5.47 

Unless otherwise noted, recorded weights for thrusters are #45 (empty bar).  Defined as the lowest weight WOD was finished at. 

Attention:  I do have two points to make; Y'all have been doing a great job so far, but for the future please consider the following...

• Watch your shoes and don't track mud into the gym
• Bring your own water or reusable container, paper cups are for emergencies only

These points come from the gym owners - which is not you and is not me - so lets keep them happy

Until next time!

Rowing on the Rings!

Small group today, what gives... the school holiday is most definitely not an excuse.  For those of you that did make it out - Well Done - for today y'all tackled your first Crossfit Benchmark WOD Helen - She is a sweet thing! (If that link does not work for you... Get a Mac! or you can just google Crossfit and Helen and see what you get).

Pretty straight forward day for the most part; Some skill work on Front Squats (5x5) following a warm up and then...

WOD: Helen - Perform Three Rounds of the Following for Time

400m Run

21 KBS (#35)

12 Pullups (sub Ring Rows if necessary)

This workout is short but relentless; if you push yourself as you should, it will never let you breathe.  Think about this workout and your performance - how and where you can improve.  If you did all Ring Rows then next time throw in some Pullups.  If you did some Pullups then do more. Try a heavier Kettlebell.  Just remember that we all are starting at different levels of ability, some will have more strength at certain things and others at others, the only thing that really matters to our Team is that each session you push yourself a little more and improve.

Take Dustin R. and Dan W. for instance, after we wrapped things up they got themselves into a 500m Sprint Row competition.  Dustin was the challenger, and the challenger lost.  Better luck next time.

One last thing, after the session someone - I believe Coach Charlie - brought up the Paleo Diet which in short is the Eat Like a Caveman Diet.  I began a thirty day experiment with this just last week and I must say that so far I am pleased with it.  I will look to post something relevant on the topic soon, however, if you are interested in checking it out just google Paleo and you can quickly find a plethora of information and I can answer some questions at practice or the next time we meet.

Post Thoughts to Comments Below!

13 January 2010 - Team WOD Chaos

Hands on the hips with long faces of Agony, Yes! Count it out, take a deep breathe and get right back to work!

So Wednesday, 13 January, marked the now second Crossfit workout for Kirkwood Rugby. I was very happy to see the gym seemingly almost reach a capacity with 13 ruggers making it out for the workout. It was a little chaotic yes, but as time goes on, I'll be able to figure out the programming and set up to better accommodate everyone. I was also equally pleased to see all those that came out Monday for our first workout (four of you) returned for more after what was a total Leg Drain workout. Perhaps it was a bit much for an intro WOD, but as you can see, even if a bit shaky, your still standing.

The format of this most recent workout followed the same format as last. Warm up, Stretch, Skill and WOD. For the skill everyone got their hands on the bar for some Deadlifts. This movement, as simple and slow as it may seem, is a pillar to developing power and explosive strength, and is a lift we will often work with in order to master the technique and and become vastly superior beings. Although we jumped into the lift rather quickly, I must stress that proper technique is critical to your safety as the load increase.

And now for the...

WOD: In Teams of Five or Four, Complete the Following for Time...

Row

Ring Dips (sub w/Push Ups if necessary)

KBS (kettelbell swings)

Situps

Pushups

Each team will have one member at each station complete thirty reps (or cals in the case of the rower). Once all team members have finished the reps at their station all team members rotate to the next station and complete thirty reps. Once the team has rotated through all stations they repeat doing 20 reps at each station, and then once more performing ten reps at each station.

I have to apologize, I messed up the timer deal so the finish times got skewed a bit, however The Dans were first to finish. Well Done!

Don't forget, first practice of the season is this Saturday, 10am @ Steger. See y'all back in the gym on Monday.

11 January 2010 - Kirkwood Rugby Vs. Crossfit

The Rugby Crew: They're legs must be achin' (Ely, Christian, Dan, Dan #2, Dan #3)

Today, Monday 11 January two thousand and diez, a few members of Kirkwood Rugby got their first dose of the koolaid. Crossfit Kirkwood has graciously opened their doors to the Kirkwood Rugby club, and a demanding first workout of the season will hopefully spur not only greater fitness for all committed athletes, but also contribute to an exciting and successful upcoming spring season.

The workout session started light and cheerful. How can you not walk into a Box and not immediately want to play and throw medicine balls at people. A little warm up on the rowers, a bit of a stretch, skill instruction on Squat and Press technique and soon enough we were getting under the bars.

Press and Push Press were the skill lifts of today and were tackled in a 5x5 and 5x3 format, respectively. Yes, we jumped right into these lifts - its more fun that way - and in any case, form was good and the lifts well executed. Power stance, full range of motion, lock out shoulder directly overhead.

Now it was time for the WOD (Workout of the Day). Turn up the trance.

WOD: Perform the Following for Time

50 Squats

50 Wall Ball

then... 40, 30, 20, 10

It's not an easy workout, and getting the hang of the Wall Ball requires practice, something this WOD well afforded, ha!

Dan Sly: 13.17

Dan Scott: 14.25

Ely: 15.40

Dan Smith: 17.46

Christian: DNF (due to some weird neck muscle twinge... he's alright)

Well Done! Really excited about the work that went into this session. Crossfit can be eye opening and overwhelming when thrown into the mix, Well Done, the next session may not be any easier - and may in fact be much harder - but you will be better prepared.

Post thought and comments below!