top dog update

Info from CrossFit Penrith:

9am-12pm 1st WOD, 12 heats of 8 athletes

12pm-3pm 2nd WOD 12 heats of 8 athletes

3pm-3.30pm Totalling of the Rankings, We will be using a ranking system to determine the order of the athletes.
3.30pm-4pm 3rd WOD. The 3rd workout will be a shootout for the top 5 places and to determine the “TOP DOG”
4pm-5pm Presentation

Get organised with your nutrition fuelling strategies and recovery plans.

Looks like 2-3hrs b/t WODs (but you never know) so i’d suggest (depending actual workouts) a small post WOD snack that you usually have pwo. Eat enough to tie you over b/t WODs but go into each event with an empty stomach to maximise your out put.  If you need to nibble on something b/t events look to nut butters, water, easily digested protein and low fibre fruit or root vegetables..don’t overdo the carbohydrates; Keep your hormones in check!

After each WOD it is essential that you do the following;

1.Get the lactate out of your system -go for a walk and or light jog

2. Eat your pwo nutriton

3. Hydrate

4. Restore range of motion with a foam roller or trigger point balls and debrief with someone, share your war stories and begin focusing on the next event

5. Rest up, keep joint range of motion and support your fellow CrossFitters.  Be careful not to over do the excitement. Save your adrenaline for your next event!

Start your warm up for each event 20min before the WOD, be at marshalling areas on time and throw yourself into the storm.  Have a cool head, focus on what you need to do to fight your way out of the storm.  Remember smooth is fast!!

Saturday 5th December is a Rest day.

Inch by inch

Rosko

Saturday 5th December is a Rest day.

friday 4th december 2009 – freshen up

A1. Deadlift 50% 1rm, 2reps @ 31X1 tempo; rest 45sec x 10sets

B1. 10 Fast burpees; rest 15 breaths x2 sets

B2. 10 Fast pull ups; rest 15 breaths x2 sets

C1. 600m run focusing on stable midline, fall and pull

D1. Thruster- Heavy single – leave some in the tank

Post loads and notes to comments

Saturday – Rest

Sunday – Top Dog Games

Monday – Active rest

Tuesday – Training as per usual

Games day tips; get your food organised on Saturday. Try to eat breakfast 2-3hrs before your first WOD. Note that this may have to be done while traveling. Stay hydrated, bomb a coffee and/or nibble on a very small amount of nut butter or protein 45-60min before first WOD. Ideally you want to start with a relative empty stomach. Be prepared to consume a little more carbohydrate throughout the day if needs be. Consume a small protein and carbohydrate snack asap after each wod, something your gut is used to. Don’t go changing what’s been working for you.  I will give you some more directions on nutrition, warm ups and cool downs when more info is released.

Directions to CrossFit Penrith

Fitness is a series of moments, what will you do when your moment arrives?

http://www.youtube.com/watch?v=xo-nbnw8zSI

wednesday 2nd december 2009

A1. Medium grip bench press 6-4-2 reps; rest 2min

B1. Back squat @ 60%, 41×0, 3 reps; rest 45sec x8 sets

C1. 25 Consecutive GHD sit ups; rest 60sec x2 sets

C2. 25 Consecutive wall ball shots; rest 60sec x2 sets

C3. 70% Consecutive MRPU; rest 60sec x2 sets

Post loads and training notes to comments

My favourite liar

Dutch vs Speal (Video)

tuesday 1st december 2009 – muggy

“Muggy”

Complete the following for time:

50 Chest to deck burpees

30/42.5kg Sumo deadlift high pull, 35reps

500m row

30/42.5kg Sumo deadlift high pull, 35reps

50 Chest to deck burpees

Compare to 24th June 2009

Thanks to James Fitzgerald for this workout

Post time to comments

Walk the walk

Sitting, standing and bouncing

monday 30th november 2009 – double

Part1.

1. Power snatch 90%, 1rep; rest 2min x4sets

2. Power clean & push jerk 90%, 1rep; rest 2min x4sets

3. Snatch balance, build to heavy single

4. Overhead squat 85%, 2 reps

Rest 3-5 hours

Part 2.

‘Run for home’

Run out for 7min @ 60% effort, turn around and run home @ 90-100% effort in 5min or less.

Penalty of 21 HSPU if you fail to return home in time.

Post loads, times and training notes to comments

Upper body maintenance with K-star on the CFJ (video)

No oat oatmeal

saturday november 28th 2009

A1. Back squat, 5reps 70-75% 1rm, 41X1; rest 2min x5sets

A2. Bench press, 4-6reps, 31X1; rest 2min x5sets

B1. Dumbell walking lunges, 10/leg; rest 90sec x3sets

B2. HSPU, amrap, 42X2; rest 90sec x 3 sets

C1. K2E, amrap; rest 60sec x 2sets

C2. GHD raises, 8-12 reps; rest 60sec x 2sets

Post loads and training notes to comments

Megan is everywhere!

Caffeine and alcohol: how much is too much?

OPT CF Games (video)

friday 27th november 2009

5 Sets for total working time of:

Spint run 300m

16/24kg KBS, 15 reps

Pull ups @ 50% MRPU

Rest 2min b/t sets

*Foul 7 dips for any fractioning of reps

Post times for each set and total time to comments

Do you actually have a goal in mind?

B-Mack on Jason Khalipa’s run technique (video)

wednesday 25th november 2009

1. Snatch – 1RM; rest 3min b/t attempts

2. Clean & jerk – 1RM; rest 3 min b/t attempts

3. amrap: Ring dips x 1 attempt; rest 60sec

4. amrap 4min: Double unders

Post your results to comments

Runners: Train less and be faster

Evolution

tuesday 24th november 2009 – Row TT

10min Gymnastics skill work include:

Pistols, handstands, elephant stands, L-sits, muscle up transitions and cart wheels.

Part 1.

amrap: Thruster @ 30/42.5kg x 1 attempt

Compare to Wednesday 21st October 2009

Part2.

For time and power ratio: Row 2000m

(Power ratio= average watts/body weight)

Rest 7min b/t part 1 and part 2

Post reps, time, power ratio and c2 settings to comments

Changes to the Tuesday 6pm and Thursday 6pm outdoor WOD: Due to oval maintenance we will be meeting at the lake between the bottom of Anzac Parade. See map or call Rosko on 0402458871 for more details.

Improved technical proficiency will lead to increased work capacity (video)

WTF- this is disturbing

Monday 23rd November 2009- Day 29 FFF (CFC Nutrition Challenge)

This is it. The last few days of our FFF. Can you believe it? Here’s where it counts. Let’s stick with those great habits you’ve been ingraining over the last month, and put in a mammoth effort for this next 2 days.

I know a couple of you have fallen off the wagon a little bit, and are vowing to start afresh tomorrow… or the day after… or next Monday.  There will always be occasions when you slip, the key is recommitting as soon as you can. Don’t wait till x-day to start again- make it better with your next meal.

This 30 days serves as a point for resetting your system- the key is that you can never fully feel the effects of a nutritional screw up until you have given your body an optimum chance to experience just how it feels to thrive on what you fuel it with. That’s part of the value of being strict, stripping away the rubbish, and getting back to real food.

Provided we’ve given ourselves full opportunity to reset, sometimes our slips are really good in helping us to rekindle our commitment. By being strict, practicing those new behaviours, and enjoying the benefits of great nutrition over time, the moment we do slip up hits us so hard and feels so terrible we can’t wait to get back on the wagon and humming again. It makes you realise how good it actually does feel to make eating right a permanent part of your lifestyle.

Lindsey Smith and Crystal McReynolds at the CrossFit Games 2009 (picture from Crossfit Games site)

I spent this past weekend away at some country picnic races- and had the privilege of watching Fashions on the Field, Miss Racegoer be awarded to a young girl with slouchy shoulders and a short, tight dress who looked like she had only narrowly missed drowning in a pool of fake tan. She was skinny fat. Really makes you appreciate the value of a lean, fit, strong woman. I can definitely tell you my outlook has changed on this immensely since I began CrossFit.

Instead of looking at these girls with envy and seeing thin, I look at them now and all I see is weak. If that’s the way these things are judged, give me shorts, a pair of lifting socks and a heavy bar over Fashions on the Field any day.

Post your thoughts and points this week to comments.

x J.

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

— George Horace Lorimer