My life is becoming a quest to find the thing I suck at most.  New Entry: Ring Handstand Pushups

CF Modesto will be hosting a USA Weightlifting Certification on October 16-17, 2010.  We did this last year.  We met Olympians, Olympic hopefuls, Crossfitters, and lots more people really interested in strength and fitness.  If you were thinking about it last year, get it done this year!

Strength
Cleans
2-2-2

Clean Pulls
2-2-2

Metcon
5 Rounds
5 Power Cleans 155/100
21 Double unders

Agility work from Saturday

CF Modesto will begin carrying Fish Oil for sale.  We will be carrying Maine Natural Health fish oil.  Maine Fish Oil has provided an FAQ on reasons to take fish oil, and why you should take theirs.  I am a believer in fish oil, and have seen my total cholesterol drop to below 200 for the first time in my life (with a significant increase in my HDL).  I also stopped taking Advil for muscle soreness, replacing it with fish oil.

That was all on fish oil pills, usually purchased at Target or Costco.  The pills usually only supplied 300-360 mg of DHA and EPA (the good stuff - why we take fish oil).  To get adequate amounts of DHA and EPA, I was taking 24-30 pills a day.  That’s alot of pills.  I researched liquid fish oils, and through some trial and error, I buy fish oils that supply over 1000mg of DHA and EPA in a teaspoon.  The stuff we’ll be carrying will be even higher quality.

Monday’s Workout of the Day
20 Minutes: As many rounds as possible
10 Thrusters 65/45
10 Pullups

Dave R putting out on Friday’s WOD. Great work to everyone that completed this monster!

I really love Crossfit.  I consider Crossfit my sport.  I want to get good at it, and spend alot of my free time planning my training, nutrition, looking for new tricks; trying to get better.  My goal is to qualify for the Crossfit Games.  I realize this is a long shot, but that’s ok.  I will gear my training for that goal until I give up or die.  I plan to go down swinging.  My biggest lesson from this “season” was: I am not the strongest, fastest, most athletic, etc.  Getting stronger will help me, but what I have to get good at, fighting through pain.

Friday’s workout was a perfect example.  That whole thing was uncomfortable.  No one thing was too hard or too heavy, but you had to go fast.  And going fast HURT.  And like it or not, I have to get better at hurting.

Barbell’s and bacon kind of weighs in on this subject.

Saturday’s Work
10 Minutes of Agility drills
10 Minutes of Hand Stand Pushup practice, practice hand walking
10 Minutes of Snatches.  Build to a heavy single.

For Time:
15 snatch - 135#/95#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch - 135#/95#

Stretching out in cooler days

One of the coolest things to come out of the Crossfit Games this year was the push up standard.  After taking numerous PT tests with pushups standards, Crossfit has provided the best standard I have ever seen.  We will use this standard for the first time in this workout.  The pushup standard is: At the bottom, rest the body on the ground, then release the hands from the ground.  Then, put hands on the ground and execute pushup to full extension.  Lower body to ground, and again, release hands from ground.  This hand release may only take a quarter of a second, but it will ensure full depth.  This is NOT the only pushup standard, but let’s give it a whirl.

Friday’s Workout of the Day
This will be a variation on the Final Games Workout.
10 Minute AMRAP
30 Pushups
1 Rope Climb
21 Overhead squats 95/65
1 Rope Climb
Followed immediately by
10 Minute AMRAP
30 Toes to Bar
21 Ground to Overhead Anyhow 95/65 (Snatch, Clean and jerk, do what you like)

If the classes are full, the ropes will be occupied.  If that is the case, half the class will do rope climbs in the first half, and the other half will rope climb in part 2.  The sub for a rope climb is 3 body pulls from the ground to standing.

Alison and I enjoying our vacation in the Northeast with heavy thrusters and pullups.  Alison and I have been married 10 years as of July 22.  I love you, Mama!

We’ve had some good, competitive workouts this week.  Dave R has been setting the pace at 6 am, and everyone else has been chasing him.  The last 2 5:30 classes have been alot of fun!  If you’ve been hiding out because of the heat, get on back in.  We have cold water AND clean towels! Score!

Alison put together a great blog post on her experience with a carbohydrate coma.

Results from yesterday’s WOD have been posted on yesterday post.

Strength
Power Snatch
3-3-3

Snatch Pulls
3-3-3
Protocol is just like the cleans on Thursday: build to a heavy triple.  Use the pulls to train your body for a heavier snatch.

Metcon
5 Rounds
7 Snatch Grip, Behind the Neck Push Jerk (95/65)
11 Pullups

MODIFIED
Adele 35# 5:48
Jason 95# 9:06
Steve 95# 7:40
Mario 85# 8:44
Kristin 53# 8:13

RX
Dave 4:31
Mike 5:39
Tim 8:00
Jared 5:42