49 Box jump, 24/20 inch box
49 Jumping pull-ups
49 Kettlebell swings, 35/26
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45/33
49 Back extensions
49 Wall ball shots, 20/14 pound ball
49 Double unders
No coaching on the endurance WOD today you are on your own Nik can point you in the right direction
2 x Hill mile
3 minute break between
“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”
RECIPE OF THE DAY: Raw Butternut Squash Slaw
Moving Naturally – I can’t watch this video too much!
― Steve Prefontaine
1 minute Front Squats 135/95#
1 minute Burpees
*Rest one minute between rounds.
“It is what a man thinks of himself that really determines his fate.”
Henry David Thoreau
RECIPE OF THE DAY: Citrus Salad with Poppy Seed Dressing
2 Muscle up
2 kettlebell snatch left
2 kettlebell snatch right
4 Handstand push up
6 Pistol squats
“Courage is the discovery that you may not win, and trying when you know you can lose.” Tom Krausse
3 rep max CrossFit Total
3 unbroken reps each of:
Coaches corner: Today we are shooting for 3 continuous reps of each. The pause at the top and bottom of each movement will be only long enough to demonstrate full range of motion and lock out. Deadlift is touch and go.
If you finish early you will work on the skill of your goat
(that is; you will work on something you suck at)
3 x 1 mile (flat) tempo 85%
More technique and come with me on Sunday, just found this one .
Golden Gate Park 10k -it only costs $8.25! Start Sunday 9am
Those who are going will do a lighter prep workout instead of the 3 x 1 mile.
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
RECIPE OF THE DAY: Lamb Chops with Parsley and Mint Sauce
for max work time:
20 sec hollow rock
10 sec break
20 sec flutter kick
10 sec break
20 sec sit up
10 sec break
20 sec plank
10 sec break
Goal is to work the full 20 seconds of each exercise.
4 exercises x 20 sec = 80 seconds per round x 4 rounds =320 seconds.
Your score = 320 minus the # of seconds you stopped during work periods. Keep a paper handy and write it down during your 10 second breaks.
12 min AMRAP
12 Deadlift 115/75
9 Hang Power Clean115/75
6 Push Jerk 115/75
100 m run
For total time including breaks:
3 minute break
Flat 1200 m
3 minute break
Hill 800 m
2 minute break
Flat 400 m
I had an attack of an old habit.
(See comment under Registration on Auburn Triathlon 2/3 of the way down this page. Yeah, I am known for irrational bouts of jumping into things I am not prepared for.)
New Years Eve around 10:15 pm I decided to see if there was a running race on New Years Day. So, there I was at 8:30 the morning running a Half Marathon around Lake Chabot. I haven’t run for most of the last year due to injuring my knee in the parkour accident. I have done maybe 2 or three runs over a mile in that time and only in the last month have I been able to run a few days of intervals. Not exactly prepared:) As one would expect it got a little ugly.
After 3 miles my legs, already sore from a double CrossFit workout 2 days before, turned into overstuffed sausages and I knew I was going to pay for going out too fast. It was slower than I used to run but not slow enough. I eased back on the throttle settling into a very easy pace, just staying light and quick. I was feeling good and enjoying the run allowing myself to forget that I still would have to pay the price for my previous mistake.
Around mile 7 the piper came for payment. I felt the twinge in the hamstring. The cramping started. No problem, been here before, down shift again switch from running correctly(hamstrings) to shuffling (hips). Only 6 miles or so left to go. In need of electrolytes and energy to slow the cramping I hit the feed zone. At this point of break down the typical nutritional rules get thrown out the window. I searched for anything they had that was likely to help… GU and some nasty sports drink in hot pink (Is food coloring an electrolyte?), and part of a banana.
Pressing onward I managed to keep running, cramps threatening anytime I tested my ambitions against the snails pace. I find it somewhat enjoyable like a chess match with my cramping muscles. I move on, they try to stop me. I subtly shift my body position and alter my movement at the slightest hint of a twinge, outmaneuvering the cramp and gently keeping enough loading on the muscle to stop the spasm without the overload that could make it worse. I ran through it to the finish never stopping accept at the one feed station for about a minute to refuel.
2:18:15 118th overall 16th in my age group 10:29 per mile pace.
A bit more than a half hour slower than I expected, but one of my most enjoyable New Years mornings on record. There is something special about reaching limits and persevering, about the process of dealing with challenges. That process can be as rewarding as having the winners medal hanging around your neck.
Catch the Endurance WOD’s and join me for the Next One January 26th!
I’ve signed up for the 1/2 again because as rewarding as that was…
It left me with something to prove to myself and a new goal was born.
“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.”
Sir Roger Bannister (He was the first person to break 4 minute mile)
“”A person, who no matter how desperate the situation, gives others hope, is a true leader.”
–HAPPY NEW YEAR–
Classes today at 5:30 pm, 6:30 pm
Beginner Class at 7:30 pm
7 x 2
Today we do the CrossFit.com WOD
Five rounds for time of:
10 Toes to bar
10 Power snatch, 75/53
10 Wall ball shots, 20/14
“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.”
― Benjamin Franklin
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
“THE CHRISTMAS CHALLENGE”
MIDNIGHT CHRISTMAS EVE
MIDNIGHT CHRISTMAS DAY
MAX COMBINED TOTAL
“POST RESULTS TO COMMENTS”
PUSH UP – chest to floor to full lockout of arms
use appropriate progression…knees etc.
SIT UP – hands to floor behind, touch toes in front
SQUAT JUMP – fingertips touch floor before each jump
COACHES CORNER: It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.