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Archive
Intervals
Tuesday, March 09, 2010WOD
Three rounds for time of
Checkout this post on Mark's Daily Apple!
Row 400 meters
Back Squats 8 reps 185/135
Run 400 meters
Rest 1:2 in between rounds
Post total time including rest period
"Those who can't go forward, pull us back..."
If you have interest in doing the Spring Mud Run, please contact our office by tomorrow. We are needing to put together teams and coordinate who is running!
Check out the food blog, hehe!
Posted by: Darin Deaton
Rowing Intervals
Wednesday, February 10, 2010WOD
Row 250 meters
Rest 1:1
Row 500 meters
Rest 1:1
Row 750 meters
Rest 1:1
Row 250 meters (time penalty if not @ first 250 meters-25 burpees)
Rest
Prone Plank on Elbows 3'
Right Side Plank 2'
Left Side Plank 2'
Post times for intervals to comments
"...bike, run, swim, row, etc, hard and fast. Routine is the enemy. Regularly learn and play new sports." - Greg Glassman
Variety challenges the boundaries of your metabolic, strength, power and mental limits. Trying new sports or movements will surprise you as to how your body responds. In the next 30 days, try a new sport or training movement that you have not done in a while or before. See how it goes! Let us know.
Posted by: Darin Deaton
Rowing
Thursday, February 04, 2010WOD
Row 3000 meters (rowing pace should be @ 90% tempo)
Rest
Weighted GHD Hip Ext 3x10 (three sets of ten)
Lunges (2 min lunges, AMRAP)
Snatch lifts and Burgener Warm-Up progression went well yesterday. When performing the snatch or clean in a WOD, always perform the Burgener Warm-Up and other warm up exercises to ready yourself for the movements. The correct reproduction of these movements and their transitional parts will promote more efficient and safer movement in the lifts. It does take more time, and many athletes don't consider the warm up as important as the "actual" training session. But the warm up IS training! It is this attention to detail that will promote higher level capacity and athleticism. Isn't that our goal?
"You must be the change you want to see in the world." - Mahatma Gandhi
Posted by: Darin Deaton
Toes to Bar
Thursday, January 28, 2010WOD
Three rounds for time of
Toes to Bar 8 reps
Overhead Squats 115/75 8 reps
Sprint Row 250m
Post time to comments
Thanks to Neil for training with us from CrossFit Champions in Houston!
CrossFit and the Balance of Strength and Mobility I
Every athlete has to struggle with the balance between developing strength and maintaining mobility. I know when I first started CrossFitting I rarely stretched less frequently due to a lack of perceived need. The more I CrossFitted the more I realized that my mobility and movement patterns were beginning to suffer due to tightness in some areas such as the latissimus dorsi (lats), illiopsoas (hip flexors), and hamstrings.
Due to the high volume of pullups, and hip work that CrossFitters perform, these are common areas of limited mobility. Some individuals are more mobile in these areas than others. I was one of those athletes that the more I trained and developed great capacity to excel in pull-ups and other movements, I neglected maintaining or improving mobility. I began to hypertrophy these muscle groups and in the meantime, their length became shorter and shorter and the tendons became less elastic.
So, recently I began to work with a CrossFit and Olympic Lifting coach to develop a program specific to improve my capacity. And wouldn't you know it, he explained to me that he thought my lack of mobility was one of my greatest weaknesses. So, needless to say, mobility training is a significant part of my training regime now and I am paying for those months of not focusing in this area. The moral to this story is not to neglect mobility! It may be the very thing that limits your capacity or athletic development. BTW, I was a competitive gymnast. You would think that I would have been more flexible.
In the next sequence of Strength and Mobility, we will review normal flexibility and mobility ranges for the lats, hip flexors and hamstrings and a simple program to increase mobility.
Posted by: Darin Deaton
Row-Run
Thursday, January 21, 2010WOD
Four Rounds for time of
Run 800m
Kettle Bell Clean-Press 10 (5 each arm)
Row 400m
Post time to comments
Tim "ringing" the bell!
Posted by: Darin Deaton
Row - Skill
Saturday, January 16, 2010WOD
Row 1000m for time
Rest
Skill Development (practice whatever skill you would like to improve upon as an athlete)
Post time and skill development to comments
Peter working on early am Split Jerk!
WOW, what a group of classes last night. We had a great AMRAP WOD and then also the first On-Ramp CrossFit Class! Everyone gave great effort. Our On-Ramp Class is full, and our 5:30-6:30 WOD's are developing with great athletes to train and have fun together. Some serious competition is going on out there!
We have had some great reports on the Food Challenge results so far. Keep up the good eating! If you have questions or comments, make sure to post to the Food Blog for responses. Now, row,row,row! Let's get some new PR's on 1000m! Then take some time to work on a skill that you have not trained yet.
Posted by: Darin Deaton
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