Burgener warm-up and assistance exercises.
Snatch: 1-1-1-1-1-1-1-1-1-1 reps
End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing techniques as possible.
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Losing weight, feeling great, looking good naked, sure that’s nice, but don’t forget why we really need to get fit
“Baseline Workouts” with CrossFit Pacific Coast – video [wmv] [mov]
NPR reviews Harold McGee’s Keys to Good Cooking
I like the baseline workout idea. Keeping a notebook helps with observing the improvements also. I write down the WOD, but for each day I also have started including what I did well , what I need to do better on/remember to do next time, and give myself some props if I PRed or did something I didn’t know I could do, etc.
I nominate either “Black Lung” or “Eva” as the baseline WOD so we can all live in dread of having to do it again in 2 months.
you are a sick man
I was thinking the same thing!
“Eva” was my third WOD ever…looking back in my notebook, I must have been in shock and confusion…wrote how I scaled but not the time I finished in, or if I finished…that stinks! Look forward to doing it again!
Patrick perhaps you or Russell will tell everyone what Black Lung and Tail Pipe are????
Heh, I saw this a while back – http://zombiefit.org/
“As a reward for their success, The Walking Dead’s show-runner Frank Darabont has fired his writing staff.”
I like the “isuckatthis”…I can see this being added to a Russell WOD.
I like the “isuckatthis” idea too, but picking just one of the movements I suck at would be difficult! There are just SO many! But there is only one way to get better at them, so that is why I like it.
This sucks. Both of my arms are still jacked from Nicole, and I really wanted to snatch today. Hopefully I can work out some of this lack of mobility and soreness before 4:30; any tips on things to do? I can’t fully extend either arm without a lot of effort and pain.
sounds like some pretty serious over-use. I’ve done this before too. It tends to happen if you haven’t done any pull-ups or super intense workouts for a while and then jump into a high-rep pull-up workout with 100% effort.
The best thing is to up your fish-oil intake, rest your arms, and try some trigger-point therapy with a ball on your triceps ( you would think biceps but give it a shot and I bet it will help)
Mandee and I rolled the lacross ball on the inside of our elbows for a good 10 minutes before class and it made a big difference. You will loosen up. Get your snatch on!
My arms feel the same way. Still painful to straighten them.
Thanks for the reply’s guys. They seem to be getting better as the day is going on. I’ll either be at the 11:30 or 4:30 class to get my snatch on.
Last few days’ WOD recap…
Mon- “Nicole” 63 pullups
Wed- hotel… 20 min AMRAP 10 situp, 5 pushup (good form), 15 airsquat, 25 walking lunge steps, @ 10 rnds
Thurs- hotel… 50 burpees for time, @ 3 mins
Can’t WAIT to be back tomorrow in the NEW gym!
I’m a big fan of the benchmark workouts. Crossfit Vancouver has a set of 6 exercises that they visit once a quarter to show progress. I think they are:
400m run holding 20lb dynamax
max rep pushups in 2 minutes holding plank to rest – done when plank breaks or fall to ground
max rep situps in 2 minutes
max rep pullups
max rep ring dips
max rep air squats in 2 minutes
five minute rest between each exercise.
One of the days I visited there I went through their benchmark.
I am keeping track of a scaled version of this for my kids at the home gym. They want to do the benchmark all the time. Good motivation for them.
Good coaching from Jake.
Not a lot of fun.
Really like the new gym.
I love the new gym & hot water in the showers today! It was fun trying different climbing techniques & good job to all on arms-only rope climbs!
Worked up to 140 without missing a snatch and then missed 5 in a row at 145 before I dropped back to 135 per Tracy’s guidance. Frustrating after getting 145 last Friday.
First time climbing a rope today…made it up there 4 times thanks to great coaching and tips from Tracey and Ryan. It’s very intimidating being up that high the first cpl times. The new gym looks awesome!
Frustrating day today! I hit my knees starting the 4th lift and it messed with my head the rest of the time, focusing too much on form issues instead of just lifting the weight. Could get 115 overhead but couldn’t balance enough to stand it up….so close every time! Should have dropped to 110 or lower to get the timing back. Just goes to show, some days things click and some days they don’t!
There were about 15 misses thrown in throughout the whole thing. Was able to video tape myself thanks to Robb and see what I was doing wrong.
Dang… just saw this. Awesome work, Jake.