31 August, 2011

31 Heroes Letter




Dear Friends-
As you undoubtedly are aware, on August 6, 2011, 31 of America's bravest heroes were lost when the helicopter they were flying in was shot down as they rushed to the aid of fellow soldiers engaged in a pitched battle in the mountains of Afghanistan.
Among those lost that day were 22 Navy SEALs, 3 Air Force airmen, and 5 Army Helicopter Crew Members.
On Saturday, September 3rd, 2011, I will be joining thousands of other athletes in a special workout to honor these great men.  The workout is going to be hosted at Crossfit Gyms all over the world.  Proceeds from the event -- 31Heroes -- will go directly to the families affected by this tragedy and is our way of lending support to those who have given so much for their nation.
It would mean a lot to me if you could support this event in one or more of the ways outlined below:
  • Come cheer me on.  The actual workout will be a grueling challenge that is worthy of the men it honors.  I will be participating at CrossFit Impavidus and the workout starts at 1000.
  • Register for the event yourself.  You can register at http://31heroes.com
  • Make a direct donation.  You can do so here: http://31heroes.com/donations/
Thanks for supporting this very important cause.  Your contribution sends an important message of support to the families of our fallen heroes.
Thank you,

Jason

30 August, 2011

30 August 2011

I have determined that the strength day that kills me the most is deadlift day.  Now don't get me wrong, when I am done with all of these days, I know I worked myself to the point where there is nothing left.  It just seems to hit a bit harder with deadlifts.  It really isn't that surprising though considering you are working your entire body.  I wish globo would allow me to record myself.  I want to see my form.  Yes I am working on "feeling" my form but it helps to be able to see it as well.

Deadlift 3 x 3
295, 315, 330

Yeah that was heavy.

Deadlift 15-12-9
185#

Before I lifted I was debating on putting on another 10# but I'm really glad I didn't.  This was the correct weight for me for this set as I did find it challenging but I was still able to complete it.  Of course after I was done I was like whoa.  That sure made me work.  I still wasn't done though.  Still had my WOD to knock out.  Today I just stayed at globo for the WOD.

For time (max 10 min.):
Ground to overhead 115# 15 reps
Burpees 15 reps
Ground to overhead 115# 15 reps
Time: 7:10

This is one of those WODs that at first glance I thought I could knock this out with relative ease.  I actually was going to put on 135#.  I mean after all this is the CFSB.  How else am I suppose to get stronger if I don't push.  At the same time, you have to know where you currently are.  Just because I know I can do 135# I have to take in consideration what I just finished prior to it.  If it was just a straight WOD then yes definitely 135#.  Good thing I stuck with 115# because after I hit that last rep I got lightheaded and kind of was "not there" is the best term I can come up with for a bit.  To me that's not a bad thing.  Finally I worked on back squats with a pvc on a box and pistols on a box.  Gotta work those hamstrings!

29 August, 2011

29 August 2011 CFSB Week 3 Day 1

Almost at the halfway mark with the CFSB program.  So far I am pleased with the progress.  It has been gradual but steady.  I think I am going to pick up from fractional plates though.  While there is nothing wrong with adding 5# each time to each lift, I feel at some point that is going to be too much and as a result I will fail the lift.  Not that I have an issue with failing a lift, but I want to do my best to have continued progress each week even if it is only by 1kg I will take it.  I ordered some weightlifting shoes.  They should be here on Thursday.  Just in time for Friday which is Front Squats!  It makes since that the first lift I will use them with is also my favorite lift.  I can't wait.  I'm really looking forward to seeing how they help me with a solid foundation.  Anyways, on to the workout and WOD.

Back Squat 3 x 3
255, 270, 280

Notice that my last lift is 280# just like last week.  I was really debating on this one.  On one hand I wanted to bump it up to 285# for the reason I said above, continued progress.  However, I did not do the lift correctly last week.  I only did 1 rep not the 5 I was supposed to do.  Even though I honestly thought I was doing it correctly, I still failed.  After thinking it over I felt it was best to hit the 280# again and this time get Rx.  While I did get it done, wow.  Not going to lie, that was a bit heavy with 3 reps.  I can see for next week I'm REALLY going to have to focus if I want that 285#.  Perhaps I will have new plates by then and it will only be an extra 2.2 pounds (1kg).  We shall see.

Continued with some skill work with headstands and handstands.  My headstand has greatly improved since the beginning of this program.  I figured why not try some handstands.  I did my best to not hit the wall with my feet but it is still a work in progress.

When I saw the WOD for today I already knew it was going to be a tough one.  My cap was 15 minutes and my goal was 3 rounds.  Anything after that was gravy.

5 rounds for time of:

12 Front Squats 135#
12 Pull-ups
12 Burpees
400m run
Total: 3 rnds + 7 FS

I was happy with the results.  Once I'm done with the CFSB I want to do this WOD again.  I felt it had a really good mix and really made you work to get each round done.

27 August, 2011

27 August 2011

As I mentioned today I was going to do shoulder press for my strength workout.  My shoulders do feel better from yesterday but I knew it was going to be a challenge.  To add to the challenge, I mixed things up by doing a WOD first before the strength workout.  Without further ado.....

15 min. AMRAP
100m run
10 wall ball 20#
10 hand release push-ups
Total: 9 + 100m run

Most of us were in agreement that the most challenging thing was the push-ups.  The first rounds of them were fine but as you go along your arms want to give out.

Shoulder Press 3 x 5
95, 115, 120 (3)

I had planned on doing 5 x 3 but I forgot!  It's all good.  Sadly as I expected I did not get the 5 reps on the last round.  While yes the weight was increased from the week, I still didn't do it as Rx.

Shoulder Press 12=>15
95# (11)

By one!  I missed by one.  I was not happy and I ended up trying again after a couple minutes.  We won't discuss the second attempt.

26 August 2011

My favorite lift, the front squat.  I always enjoy Friday.  Because for the next four weeks I will have front squats each Friday and it will be great!

Front Squats 3 x 5
200, 215, 230#

Yes I barely got the last rep for the 230# and was shaking as standing up but I did stand up!  Up from last week so it appears that the program is working.

Back Squats 15 => 20
190# 15

Same as the front squats, I was able to increase my weight from last week.  I was trying to push to the 20 reps but as I got close to the 15 I felt my form starting to slip.  While I did have to concentrate more, specifically on my happy back, when I hit 15, my body was done.

After the Back Squats I worked on air squats with the box for 10 minutes to continue my progress on not collapsing at the bottom of my squats and getting rid of the butt wink.

The WOD at the box was Arnie.



Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Completed in 10 minutes:
Start of 2nd swings 12 reps

Since I am on the CFSB, I was limited to a 10 minute max WOD.  I also used a 1 pood as opposed to a 2.  In hindsight, I should have halved the reps because I felt like I got an uneven workout.  For the swings I decided to snatch the kb up.  Well I didn't think that through as I have shoulder press for tomorrow.  Snatching kinda uses your shoulders!!!  Pain will be the prescription tomorrow but I did it to myself.

25 August, 2011

25 August 2011

No strength lift today.  Just a straight WOD day.  I was also supposed to work on a skill of some sort but sadly I did not get to it.  Shame on me!  So I am planning on working on two things either tomorrow or Saturday.  One of which will be air squats on a small box.  I WILL get rid of that butt wink but I have to work at it in order to get rid of it.  I know it is 3 days away but I'm looking forward to my rest day.  I'm not saying prior to the CFSB I wasn't working hard, but with the extra level I have been pushing my body do, I think it's safe to say I earn my rest days.  If you don't believe me just check out my lasts posts.

7 rounds for time of:

4 Snatch
4 OHS
4 Overhead Walking lunge
21 sit-ups

Time: 10:07

It was the sit-ups that took the longest.  I had to be sure to stretch after this one as I felt tight on my shoulders.  I am currently researching which weightlifting shoes I am going to purchase.  I can't wait.  I know to have a solid foundation is really going to help with my lifting.  What better time to pick them up with the CFSB going on.  Back to a strength lift tomorrow with a side of WOD!

24 August, 2011

24 August 2011

I have to say out of all the strength days, deadlift day really knocks me a new one.  Which is great.  If I still have energy to workout or feel like I should have done more, then I did not do it correctly.  The point is to push yourself to your max, then push past that.  I can say for sure I was successful in that.

Deadlift 3x3
285, 305, 325

In all honesty the 325# was a mistake.  I was looking for 320 but lucky me couldn't count.  I won't be making that mistake again for next week.  I'm actually thinking about picking up some half # plates and 1 # plates.  Not saying the +5 is bad but I want to have more options as the weight increases.  After all, be it 5# of 1#, increase is increase.

Deadlift 12 =>15
225#

I had to do this twice.  The first time I only got up to 5 reps then dropped the bar.  I'm not sure where my head was at but it sure wasn't with lifting.  I knew I could get 12 so I rested for a minute then got back to it.  I did get 12 and was trying to get up to the 15 but collapsed after the 12th.

At the box we had a nice visit from Diane.  The last time she dropped by, she ripped me a new one.  Well she did the same thing only this time not as bad.  In fact I knocked 3:13 off my time which is fantastic!  It was the HSPU that were killing me as they do with most.

Diane
21-15-9 rep rounds of

Deadlift 225#
HSPU
Time: 9:09

Overall a great and very tiring day for getting my WOD on.  I'd be lying if I wasn't looking forward to the metcon only day tomorrow.

23 August, 2011

23 August 2011

Ah the start of week two for CFSB.  I was very excited and a little nervous to see if my weight had improved.  I mean after all, that is the goal of this program.  To have improvement each time.  Let's see what I did.

Back Squat 3 x 5
230, 250, 280 (1)

Now you might think hey I only did one that is not an improvement!  Well think back to last week.  My highest then was 275 1 rep.  I wanted more and I failed then.  This time, Not only was I able to do more, but I know I could have done more.  However the workout is not about how much I CAN do, but how much I should do to achieve the training effect.  I've asked my body to do something it hasn't done before and now I need to back off and allow it to recover, get stronger, and then do it again next week.  Now in truth I should have finished the 5 reps and not stopped after the 1.  I misunderstood and at the time believed I was doing it correctly. So next week the goal will be 285 and the Rx set.  Either way, I'm still happy.

12 minute Cindy

AMRAP in 12 minutes of:
5 pull-ups
10 push-ups
15 squats
Sets: 12

I got what my goal was so again I can't complain.  After this was done I worked on headstands.  They have improved much since the first time.  After I was done with that I figured I would try a handstand.  Yeah those have not improved much but they will!

21 August, 2011

CrossFit Impavidus at Family Fest

Yesterday CrossFit Impavidus was one of the exhibitors at the 8th Annual Family Fest at Dulles Town Center.  It was an event  featuring interactive activities focusing on family health & safety, nutrition, education, community awareness.  We had a lot of fun!  In addition to meeting some great people, we also were able to talk to several of the other exhibitors to introduce ourselves and get to know more of the businesses around the community.  In addition to promoting our standard adult classes, we also were promoting our new CrossFit Kids classes!  We even had several demo WODs with the kids.  A lot of people stopped to watch and seemed to be surprised to see kids knocking out push-ups, squats, box jumps, and sit ups.  It went really well.  Hopefully spreading the word of CrossFit around the community has helped and will be the beginning for someones journey to a new life of fitness.  Check out the pictures below but for more, check out the CrossFit Impavidus Kids page on Facebook.  You should go ahead and like the page seeing as you're going to click it....just saying!




20 August, 2011

20 August 2011

Today finished up my first full week with the CFSB program.  My thoughts on it so far are it seems to be a good program.  It took more out of me than I expected it to.  I am making sure that I am eating clean because I know that fueling my body correctly will help in reaping the benefits.  One thing I really really need to work on is getting more sleep.  5 hours of sleep is not enough for my body to recover from everything I am throwing at it.  I crashed very hard on my first rest day, Wednesday, due to lack of sleep.  I'm still trying to figure out how to fix it.  I'll get there!

Shoulder Press 3 x 5
105, 110, 115

Shoulder press is one of my weakest lifts, next to OHS, and I am looking forward to increasing my strength on this one for sure.  The first two sets went by pretty fine but the last set I really had to push hard to get the last two reps above my head.

Shoulder Press 10-7-4
85#

I initially started this one with 100#.  I figured based on the 3 x 5 and my 1RM I thought that it would be challenging but something I could do.  Now with this protocol, you must complete each set unbroken i.e. you pick up that bar, you don't put it down until that set is done.  So I hit the first set with 100# and finished it.  Was feeling it in my shoulders but not surprising.  Rest one minute then off for the set of 7.  I got to the third one and yeah it wasn't going above my head unless I push pressed which isn't the workout!  So I dropped it to 85 and at this point even that was challenging but I did finish it.  I have to remember that this is a 6 week cycle and even if the weight isn't what I thought I could do, that's fine because the whole point of this is to gain in strength.  I'm confident I will have 100# down at some point during or and the very end.

Metcon was set for 20 minute Max.  I chose a modified Helen.

3 rounds for time of:

50 Double Unders
21 KB swings 55#
12 Pull-Ups
Tine: 11:15

It should have been a 1.5 pood KB but globo had 55 so that had to do.  I actually struggled with the double unders quite a bit.  Those that know me, know I'm fairly decent at double unders and for me to string 50 is nothing.  It wasn't happening at all today.  I really could not catch my rhythm today.  Of course that didn't stop me, it just added more time!  Whew......rest day tomorrow.

19 August, 2011

19 August 2011

One more day and then I can say I have completed my first week with the CFSB.  It has been a very good week.  A little more tasking then I first thought it was going to be but I am confident I will have the results I am looking for.  The one downside (well to me it is), to the program is due to the extra workouts being performed, you will have to scale some of your metcons.  Again, this may not be an issue to some and in all reality it really isn't for me, I just like doing Rx'd whenever possible.  I know that is not the goal of this program and that is not why I am doing it.  I am doing it because I want to increase my strength without sacrificing my metcons.  I know there will be some days when the Ladies visit (I'm looking at you Fran), that I will skip the CFSB so I can Rx the metcon.  For the most part though, I will keep strict to the program so I can gain the most benefits.  Measurable progress you will see and it will be worth it.

Front Squat 5 x 3

185, 195, 205, 215, 225 Rx'd

The last time I did this (which was a few weeks ago) I was just getting a baseline to see where I was.  While I did do the same weights, the last time I was not able to get the 225 # 3 times.  In fact I barely got the 2.  Well this time I'm happy to say I got all 3.

Back Squat 1 x 15-20

185# 20 reps

Again I did this one a few weeks ago and last time I eeked out 15 before crashing.  I actually thought it was going to be the same this time but I got all 20!  I could tell on the last few though that I was leaning forward and was having trouble keeping my core but I was still able to get below parallel.  Keep up with the form for next time.

Today for the WOD we had the Hero WOD Gator.


U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Eight rounds for time of:


185# Front squat, 5 reps
26 Ring push-ups


Due to me doing the CFSB, my metcon today was only allowed to be 10 minutes and the weight needed to be scaled.  So in 10 minutes with a 135# FS:

Rounds - 4 rounds + 1 FS

My goal was to get four rounds which I was able to do plus with one FS so I'd say a good way to finish up Friday.

18 August, 2011

18 August 2011

Today was strictly a metcon for me.  Unfortunately I have a rip on my left palm from Tuesday and was hoping for something with not a whole lot of bar action but we did.  Oh well.  It's part of CrossFit.  It will heal soon enough!  At least I cut my callous off today!

20 min AMRAP of

100m run
20 box jumps 24''
10 KtE
Total 7 + 2 KtE

I actually thought that KtE were going to be the thing that killed me but I was wrong.  It was the box jumps that gave me a good whooping.  The KtE however did open up my palm a little more.  Tomorrow is shoulder press for strength!

16 August, 2011

16 August 2011

Day 2 of the CFSB and much like yesterday, I am wiped!  In a good way of course.  I feel great!  I actually got up a little early today and I figured why sit around and do nothing so I went out for a 1 mile run.  The last mile run I did was on Memorial day for Murph.  I was very curious to see what my time was going to be.

1 mile run
Time: 6:57

Now I know that is not a stellar time by any means.  I was looking for a 6:30.  At the same time, I'm surprised it wasn't worse!  While doing the CFSB I really need to work in some CFE time to knock down the time.

Deadlifts 3 x 3
275, 295, 315#

I wish they had bumper plates at globo gyms.  Then again I still find it funny that you're not allowed to drop the weights or make excessive noise.  One day they will learn.  Anyways, so I felt that I was keeping good form (weight in heels, shoulders slightly ahead of the bar, hamstrings engaged, gorilla/happy back, core tight, etc...) but on the last two lifts I could tell that I rounded my back.  I need to make sure to not lose that.

Next on the list for today was more deadlifts!

Deadlifts 1 x 20
205#

I think that I could do more weight but what I am having trouble with is my grip.  By the 15th rep I'm holding on to the bar for dear life.  I refuse to put it down!  I know in time it will improve but it had better come soon because the weight is not about to get lighter!

After that was done I needed to work on a skill.  I pulled one from the pages of CrossFit SoCal and did a tabata hollow rock.  Eesh it was just as painful as I remember!  After that was done I did a tabata superman then headed out to the box for the WOD.

15 AMRAP

20 Double unders
10 Pull-ups
10 Squats
Rounds: 12

I'm sorry to day I actually got a rip on my palm.  Not really sorry but a little surprised.  Since I have started using that awesome tape job I mentioned several weeks back, I have had no additional rips.  This, along with cutting callous has greatly improved the non ripping.  Well this was not a callous ripping.  The is the middle of my hand.  The only thing I can come up with is my hands have been a little dry and that certainly would not help when you're knocking out 120 pull-ups.  I didn't even feel it until I was done.  Hey rips are a part of CrossFit and I'm good with that.

15 August, 2011

15 August 2011

Well today was my first of many into CFSB.  Whoa.  I definitely got worked out for sure.  I rather enjoyed myself.  I guess that is an unfair statement because I enjoy all of my workouts.  Maybe not during the workout, but after for sure.

Back Squat 5 x 3

225, 245, 255, 265, 275 (1)

I did try for the second 275 and I did get down, I just couldn't get back up.  I let go of my core and I knew it was done after that.  I'm telling you it makes a huge difference when the weight is heavy if you don't have your core active.  I was looking to finish the three but hey have to start somewhere.

Metcon

1 Power Clean and Jerk 115#
1 Round Cindy
2 Power Clean and Jerk 115#
1 Round Cindy
3 Power Clean and Jerk 115#
1 Round Cindy
4 Power Clean and Jerk 115#
1 Round Cindy
5 Power Clean and Jerk 115#
1 Round Cindy
Time: 7:54

For those who do not know, Cindy is 5 pull-ups, 10 push-ups, 15 air squats.  I don't really count this time because while on the 3rd round, I was getting ready to start Cindy (this is why I don't like the globo gym!) and someone came over and took the bar.  Crap!  Not kidding all bars for pull-ups were taken.  So I stopped the clock (30-40 seconds).  What can I use hmmmm.  Oh I know!  Since I was at a squat rack I grabbed the bar for the cleans and popped it on the rack hit the time then got on with the pull-ups on the bar.  Yeah the bar wasn't very high so I actually kept my legs in front of me indian style and I ended up doing strict pull-ups.  It was still fun!  no way was I not going to finish just because a standard pull-up bar wasn't available are you kidding me?!  I look forward to the next time this workout comes up because I plan on ripping it up.

Once that was done I worked on headstands and I have made progress!  Very happy indeed.  Finally headed over to a yoga class to see what that is all about.  I am in need of more stretching and I figured that would be the place to do it.  Yep I was right about that.  It also showed how not flexible I am!

14 August, 2011

14 August 2011

Yesterday at the box we got to play with some tires!  Actually we were just flipping them around as part of the warm up.  I do enjoy a good tire flip.  Of course it had rained as well but that just makes it more fun.  Luckily it did stop raining long enough for us to do the entire WOD outside.  Nothing like breathing (or gasping) for some fresh air while putting some weight down.


For Time TEAM WOD
5 Thrusters 95 lbs for EACH MINUTE
150 Burpees TOTAL BETWEEN BOTH TEAM MEMBERS
On the minute, perform 5 Thrusters, followed by burpees for the rest of the minute. One person works out at a time

Total: 10:34

Got a little wet through on this one seeing as you do kind of hit the ground with the burpees.  I really enjoyed this wod.  After we were done a few of us hung out and climbed some rope, muscle ups, double unders, and a poor attempt at double dutch.  At least we tried!  We will redeem ourselves.

12 August, 2011

12 August 2011

No CFSB for me today.  Just straight WOD.  When I first saw the WOD I thought yeah it will be a little hard but no big deal should just breeze through it.  I should have known better.  As you will learn when CrossFitting, the WODs that appear easier tend to not be easy at all.

Run 400m
then 5 rounds

12 deadlifts
9 hang power clean
7 front squats
5 push jerk

then run 400m
Time: 19:09
Weight 80% of max push jerk.  For me I used 125#

The first run went as expected.  Got to the bar and knocked out the deadlifts easily.  Then came the hang power cleans.  I didn't realize what I was doing wrong until Coach Lori pointed it out to me.  While yes I was dipping, as I was starting my drive, I was actually pulling my arms way before my hips were fully extended and I was not shrugging.  What does this all mean?  This means I was muscling up all of the weight wasting precious energy on doing something I did not need to do.  After she noticed, I concentrated on "the relay race"  The relay race is the race you have with your body when it comes to a lift.  In this case for the hang power clean, you first dip, then the first thing that goes in the drive is you are driving your legs to full extension.  Then you need to open your hips fully.  As soon as your hips are open you need to shrug with your shoulders and get some scarecrow arms going to get that bar up.  Fast elbows to get underneath that bar!  Of course all of this is done very fast.

By the time the first round was done I knew this was going to be more challenging then first thought.  It was completed though!  A very good WOD.  Looking forward to see what tomorrow will bring!

11 August, 2011

11 August 2011

Today was another CFSB day for me.  On deck today was the mighty back squat.  Now personally I prefer a front squat anyday but that doesn't mean I don't appreciate the back squat.  You have to pay attention when performing this (weight in heels, chest up, toes pointing, knees now bowing) just like you do with any other squat.  To me though, you can cheat on a back squat more so then a front squat.  Granted doing so will potentially hurt you and will not help your form at all.

Back Squat 3x5

225#, 230#, 230#

Could I have gone past 230?  More then likely yes but doing so would have compromised my form.  The reason I didn't go any higher was on the last one on the second set when coming from the bottom, I felt myself leaning forward instead of coming straight up.  So the last 5 I really concentrated on making sure I was getting the form correct.

So after that little stint I headed over to the box for the WOD and what did I see?  Deadlifts!  Oh wait I just did that on Tuesday.  Not for a metcon though!

25-15-10 rep rounds of

Deadlift 225#
Box jump 24''
Time: 5:33

I actually thought I was going to take longer.  The box jump I wasn't worried about at all. It was the deadlifts. If you recall on Tuesday I did 1x20 with 205#.  Yes the goal for that was to go unbroken which I did but I felt it was a good weight.  Now 25 reps with 225#!  I managed to get 18.  Perhaps more for my 1x20 the next time it rolls around.  Have to keep all these stats.  How else would I measure gain!

31 heroes at CrossFit Impavidus

Please share this with everyone!!  Click here for the flyer.




This nation will remain the home of the free only so long as it is the home of the brave.

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 5, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation.

The Workout
The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.
In regards to the specifics of the Hero WOD, it is still in the process of being created. We will provide more information as it becomes ready. Thank you!
Get Involved
  • Register for the workout – $31 gets you the workout & a t-shirt
  • Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates to find one near you. If they’re not already hosting, recommend that they do
  • Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times.
  • Not interested in a workout? You can still donate however if you’d like to receive a t-shirt you must register for the event.
Who Benefits
Where: CrossFit Impavidus 21660 Red Rum Dr Ste 133
When: 03 September 2011 @ 1000
WOD: Click here

Remember: Even if you do not want to work out you can STILL donate and come out to support the cause and those that will be working out!!

We will be having a Pot Luck following the WOD so bring some tasty treats!

09 August, 2011

09 August 2011

Today I remembered to look at my spreadsheet before deciding on which I was going to do for the CFSB.  It helps when you actually write everything down!  Today was a good WOD day if I do say so.  A couple of strength workouts, metcon, gymnastics skills, and a 2 minute drill with strict pull-ups.

Deadlift 3x3

275#, 295#, 315#

Deadlift 1x20

205#

Tabata push-ups 17-10-9-8-7-7-7-7
Tabata squats 16-16-16-16-16-16-16-16
Total: 200 reps

10 min. L-sit skill

AMRAP 2 minutes of strict pull-ups
Total: 20

I barely finished the 3x3 on the last set.  I was actually surprised that I was able to pull the last one.  For the 1x20 I felt that I could have added 5, maybe 10 more to it.  I'm not saying the 205 was easy (the goal being to get near failure between 15-20 reps), but I think I could have pushed just a little bit more.  Now I know for next time.  In a way I was not surprised at my reps on the push-ups but I didn't think it would drop that much from the first to the second set.  I was shooting for 10 as my low rep.  I was however surprised at the squats. No way did I think I was going to be able to keep 16 the entire time.  Yay!  In regards to the pull-ups, hell I'm happy I got more then 10 after all the stuff I did before them!

Glossary of CrossFit Acronyms & Terms: Reference for the CrossFit Noob

1.11. What are those funny acronyms and abbreviations you guys use?

AMRAP: As Many Reps or Rounds as Possible

ATG: Ass to Grass

BP: Bench press

BS: Back squat

BW or BWT: Body weight

CFT or CrossFit Total: Consisting of max squat, press, and deadlift.

CFSB: CrossFit Strength Bias.  A program developed by Jeff Marin and Darrell White.

CFWU: CrossFit Warm-up

CLN: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DL: Deadlift

FS: Front squat

GHR(D): Glute-Ham raise (Developer), Posterior chain exercise, like a back extension.  Also, the device that allows for the proper performance of a GHR.

GHR(D) Situp: Situp done on the GHR(D) bench.

GPP: General physical preparedness aka “fitness.”

GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughout the day

H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).

HSPU: Hand stand push up

HSQ: Hang squat (clean or snatch)

IF: Intermittent Fasting

KB: Kettlebell

MEBB: Maximum Effort Black Box

KTE: Knees to elbows

MetCon: Metabolic Conditioning workout

MP: Military press

MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.

OHS: Overhead squat

PC: Power clean

Pd: Pood, weight measure for kettlebells

Posted on

PR: Personal record

08 August, 2011

08 August 2011

Yeah so when you are keeping a spreadsheet of strength lifts to prepare for CFSB, it really pays to write down said lifts that you have done.  Unfortunately I did not!  I ended up doing the same strength lift I did on 2o July despite the fact it is in beyond the whiteboard and even on this blog.  Ah well!

Shoulder Press 5x3
105-115-120-125-130 (1)

Sadly even though it has been three weeks since the first time, I lifted the EXACT same thing and failed and the same weight.  Trying not to think about it too much as I haven't started the program yet.  Once I was done with that I worked on some gymnastics skills.  Today I worked on headstands.  I really want to get a handstand without the wall but the first step to getting that is to get the headstand.  I'm also getting ready to start recording some of the skills/practice I do in order to 1) Critique myself.  I want to be able to not only feel what I am doing wrong but see it. 2) Get critiqued by others.  Just another tool to help me become better.

So what was the WOD today and Impavidus?  I'm glad you asked!



800m run then

7 rounds of the couplet:
10 Wall Balls
10 Ring Dips

800m run
Time: 17:19

I'm telling you kipping ring dips is great!  I would like to say I was able to do them all strict but I didn't.  Kipping still counts!

07 August, 2011

10 Tips For Success For The Crossfit Newbie

This article was posted on the Bacon and burpees forum and thought I would share.


By larrypalazzolo, on January 27th, 2011  (Original article can be found on CrossFit Delaware Valley page)

Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.


1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…


2.) Don’t Be Too Proud To Scale
Sing it with me now:

Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.

Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.


3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?


4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.


5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.


6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.


7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.


8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.


9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.


10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.


So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.

Larry Palazzolo likes piña coladas and getting caught in the rain. He also has a mighty fine blog over at ScrawnyWOD. Check it out.

______

On another note check out this ladies Tee...awesome!

06 August, 2011

06 August 2011

Today at the box we had a team WOD.  One of my friends came by to try out CrossFit for the first time!  Very happy that someone wanted to come and try it.  Do you know how hard it is to get people to come in and try?


2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.

Total reps: 154


My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still.  Yay!  He will be drinking the kool-aid in no time.

I found this new forum that popped up Bacon and burpees you should check out.

05 August, 2011

05 August 2011

For this Friday at Impavidus we had a Coach WOD.  That means one of our coaches created a WOD based on what they like and then we do it!  Today the WOD was created by Coach Marc.  As Coach Marc is quite fond of kettlebells, guess what the WOD involved?

30 KB Swings (1.5 pood)
You have 1 minute to get 30 KB swings.
Perform this workout one minute on and one minute off. Total time is 12 minutes.
If you do not get 30 KB Swings in 1 minute, count a penalty.
For Every penalty counted, perform 10 Burpees.
Total penalties: 6

This is of course the American swing.  In CrossFit, it is always the American swing for Rx.  Now this reminded me of when I went to regionals and saw the 11.4 WOD, the 100s chipper.  While watching, I noticed that several athletes were actually snatching the KB up rather then doing the whole swing motion.  I talked to Coach Nate (he was with us) about it and he said that you will be using your shoulders more snatching it but it still counts as the goal is to get the KB over your head, arms locked, bell up.  On 06 July we had a WOD with KB (thank you Beyond the Whiteboard for providing an awesome tool for me to keep track of my WODs so I can look back and reference them) and I figured I would try to snatch the 1.5 pood to see if I could do it.  I mean 1.5 pood what's the big deal right?  Yeah I got humbled real quick.  I managed I think 5 snatches before I went back to the regular swing method.  Fast forward to this morning.  The 1.5 pood sitting on the floor mocking me for not being able to snatch it.  This time I won!  I was able to snatch for each round the first 15-20 before going to the standard swing.  While I may have not have finished the WOD without some penalties, it was still something to smile about.

Hey look at that, measurable progress.  I'm pretty sure I've heard that before.....

OCD

I have OCD.  It doesn't bother me that I urge to jerk.  Don't worry, I will clean too.  I see nothing wrong thrusting over and over again until it's just right.  That snatch is really hard!  Dipping low and pulling high are a daily occurrence.  Nightmares about Fran.  With Annie, I whipped her into submission.  These are some of my symptoms but I'm not ashamed.  I have Obsessive CrossFit Disorder and I'm proud of it.

04 August, 2011

04 August 2011

Apologies for not writing yesterday.  Just getting back home, unpacking, all of that fun stuff made me run out of time.

So on 02 August, I worked out at CrossFit SoCal for the last time of my trip.  The scheduled WOD was Jackie however Coach Rich had another suggestion.  One of the athletes, Saum, had made up a WOD he called Felony.  Felony is Annie but with the addition of tire sledgehammers.  Seeing as I have not yet had the opportunity to swing a sledgehammer on a tire, I knew it was something I couldn't pass up.  So we did the standard warm-up and no lift for today.  Went over the proper swinging technique for the sledgehammer and off we all went!  It was Coach Rich, Jen, and yours truly knocking out Felony.

Felony

50-40-30-20-10 rep rounds of

Tire Sledgehammer
Double unders
Sit-ups
Time: 12:00

I found out the hard way that when bringing you hands together as you come down with the sledgehammer, it is a very good idea to loosen your grip as your hand slides down to the bottom.  Doing so prevents you from getting a blister near your thumb.  Of course, I didn't realize this until AFTER the WOD was done.  As you can guess, I got blisters.  A good lesson learned.  It will not need repeating.  I had a great time Woding with SoCal this past week and I'm sad to be leaving.  I hope that the next time I'm in the area it will be for a lot longer.  I learned a lot the short week I was with them and will incorporate it in all of my training in the future.

Yesterday back at Impavidus, we said hello to Eva.  This was the first time for me with her and wow did she prove to be bad.  We had a 30 minute cap on the WOD.  Of course my goal was to complete it but I didn't even finish round 4.

Eva

800m run
30 KB swing 1.5 pood
30 pull-ups
Time: 30:00 3 rnds +24 kb

Don't get me wrong, the swing and pull-ups were getting to me but not as much as the running.  I have not been running nearly as much as I used to and it shows.  I need to start incorporating endurance workouts again to fix that quick.

As this is girls week for Impavidus, Grace decided to drop by for a visit tonite.  When you first look at Grace you may think to yourself, oh, she's not so tough I can handle her no problem.  I'm sure some of you were surprised at how you didn't finish this WOD as fast as you thought.  After all, she is a Nasty Girl.

Grace

30 Clean and Jerk
Time 5:25

I was shooting for under 5 minutes.  I knew that I was capable of doing just that.  My problem was I took way too many breaks near the end.  With all of my cleans I did a power clean and with the jerks I just did a regular jerk not a split jerk.  The first 10 I did unbroken.  My thought was to do 3 sets of 10.  Well I got to 11 and was like hmmmmm I'm pretty sure my body just said screw that.  So I was trying to push for 5 reps.  Yeah I got 4 then I dropped the bar.  Knocked out 2 more reps.  The next was 3 sets of 2.  8 more reps to go and I did something stupid.  I looked at the clock.  It was at 4:06.  The next thing in my head was nooooo!  I didn't mean to look at it but I did.  Now I was in a rush to try to get those last 8.  Obviously that didn't work out and I ended up doing them one at a time.  I'm not saying my time was bad but I know I could have pushed harder.  At least I was able to keep good form and getting my elbows under quickly.  After Grace was done, we did a 2 minute max double under.  I could not keep my rhythm tonite.  I actually had to stop to tie my shoe.  I ended up only getting 150.

On a side note, as I promised Coach Jerry, Here is a pic of me doing a handstand in San Diego.  Note the horrible form.  I did get up though!  Practice, practice, practice.....

02 August, 2011

CF stuff

Here are a couple of pictures with some of the things obtained at the Games.....



02 August 2011

At CrossFit SoCal yesterday, it was all about lifting!  Some power cleans and bench press to be exact.  I don't see a lot of bench press so it was going to be interesting to see how much I was going to do.  Before getting to the WOD, you must warm-up!

3 min. double under
10 quad stretch
10 walking toy soldiers
10 reverse toy soldiers
10 OHS
5 jumping pull-ups
10 kipping pull-ups
5 chest to bar pull-ups
10 GHD sit ups
10 GHD back extensions
5 HSPU with 3 abmats
5 HSPU with 2 abmats
5 HSPU with 1 abmats
5 HSPU

After the warm-up we performed some lifts.

Power Snatch 3 sets of 2. 1 set every minute.

Power Clean 3 sets of 2. 1 set every minute.

Push Jerk 3 sets of 2. 1 set every minute.


I kept the weight low (95#) for the power snatch because I am still working on my form.  I feel that I am doing better though.  For the power clean and push jerk I did 135#.  Coach Nick noticed while I was doing the push jerk, I wasn't pushing my knees out.  I was keeping them straight.  So I did a few more and he said that it was better.


For the WOD, SoCal had three different levels for you to choose from.  At first I was looking to do level one.  Honestly I was sure that I would be able to power clean 155# for level two much less do it for four rounds.  I'm not sure if it's the fear of failing, lack of confidence or what but I need to stop second guessing myself and just pick up the bar and lift.  When we did the power clean lift, I did 135# and felt fairly certain that I could do 155# for the four rounds.


4 rounds for time:


5 power clean 155#
5 bench press 155#
Time: 5:38


The last two sets of bench I had to break up 3-1-1.  On the 4th power clean of the last set I could tell that I started pulling my arms before I had full hip extension (on that specific one not on the previous lifts)!  Why is this good?  Well I mean it's not good that I lifted poorly but it is very good that I knew I did it incorrect.  I realized what I did and corrected it for the last lift. 


Today will be my last WOD with SoCal until the next time I get out here.  I have enjoyed WODing with them and their family but it will be nice to see my Impavidus family.  Tonite we get it on Jackie.  3...2....1...Go!

01 August, 2011

CrossFit Games

Apologies for not posting the last several days.  I went up to the Home Depot Center with a couple of friends to watch the incredible 2011 CrossFit Games!  Wow!  It was amazing.  To see all of the top athletes from across the world come together for 3 grueling days of WODs is something you should come and experience.  I will upload the pictures that I took once I get back home.  Mine will not be anywhere as good as the ones from the CF Games site.  Unfortunately one thing we did not do with our time was WOD.  Believe me I will not be making any excuses for not waking up early to go do some type of workout.  Back at the SoCal box today that's for sure!