Ill try to update the regionals on here for people as much as I can.
Affiliate
Run
CrossFit Omaha 5th 5:36.9
Snatch
CrossFit Omaha tied for 5th 645
Overall 4th
Masters
Double Under Helen
Karen in 2nd Womens
Greg P in 5th Mens
Friday, April 30, 2010
Tuesday, April 27, 2010
Friday, April 23, 2010
Workouts/Article
Tuesday
6x60 shuttle sprints every 90 secs
5yds and back
10yds and back
15 yds and back
average time about 13 seconds
Wednesday
5-5-max
Press 137 for 10 reps
DB Rows 35#x12x5
Reverse Hypersx10x5
Thursday
Hang squat clean x 5 132#
Double Unders x 25
5 rounds
6:50
Good short article about shoes (or no shoes)
http://green.yahoo.com/blog/ecomii_healthy_living/92/running-shoes-the-naked-truth.html
6x60 shuttle sprints every 90 secs
5yds and back
10yds and back
15 yds and back
average time about 13 seconds
Wednesday
5-5-max
Press 137 for 10 reps
DB Rows 35#x12x5
Reverse Hypersx10x5
Thursday
Hang squat clean x 5 132#
Double Unders x 25
5 rounds
6:50
Good short article about shoes (or no shoes)
http://green.yahoo.com/blog/ecomii_healthy_living/92/running-shoes-the-naked-truth.html
Monday, April 19, 2010
5-3-1
This is the start of the 5-3-1 programming. Just another style of developing strength, I will also be doing sprints and met-cons as well. So I wont be strictly doing strength development. I still need A LOT of work in my conditioning aspect of fitness, so that will be addressed as well.
Here is a link that gives a short description of 5-3-1
Courtesy of Amanda Brei
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Squat
184x5
213x5
242x11
Pull ups 5x12
Used purple band to get all sets and reps in (trying to not break it up)
Purplex12
Purplex12
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more
DB Curls 3x10
20#DBs
Here is a link that gives a short description of 5-3-1
Courtesy of Amanda Brei
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Squat
184x5
213x5
242x11
Pull ups 5x12
Used purple band to get all sets and reps in (trying to not break it up)
Purplex12
Purplex12
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more
DB Curls 3x10
20#DBs
Friday, April 16, 2010
Seminar/Workout
We had about 6 people at the last seminar, I was hoping for more but happy with who came. I think everyone got better and I hope people are really understanding the movement better. The main things I wanted to get across was:
Full Extension
Not Pulling with the Arms
Rack Position (Tara's secret of opening up the hand)
When ending the day with going around the room I think everyone got those concepts down.
Workouts
Wednesday
1RM Bench Press
265#
Just did some ring rows after that
Thursday Night
Got off work early and decided to workout with the games group
2 minute/1 minute Tabata “McGhee”
10 sets for max rounds and fractions of rounds of 2 minutes of work followed by 1 minute of rest:
275/185 pound Dead-lifts, 5 reps
13 Push ups
9 Box Jumps, 24″/22″
I got through 17.5 rounds.
I felt pretty good about it but Ricky brings up a good point, and I have known this all along but its so easy to do.
"People love to leave time on the clock to rest more and try to get more later, but it rarely happens that way"
For example this workout. I wanted to try to get 20 rounds, so the first 4 or 5 rounds i was getting 2 rounds in each and leaving about 30-40 seconds on the clock for me to get more rest. Which I should have been doing is getting ahead while I am fresh. This is a huge downfall in my mental training. I am going to start to work on that aspect of my workouts
Full Extension
Not Pulling with the Arms
Rack Position (Tara's secret of opening up the hand)
When ending the day with going around the room I think everyone got those concepts down.
Workouts
Wednesday
1RM Bench Press
265#
Just did some ring rows after that
Thursday Night
Got off work early and decided to workout with the games group
2 minute/1 minute Tabata “McGhee”
10 sets for max rounds and fractions of rounds of 2 minutes of work followed by 1 minute of rest:
275/185 pound Dead-lifts, 5 reps
13 Push ups
9 Box Jumps, 24″/22″
I got through 17.5 rounds.
I felt pretty good about it but Ricky brings up a good point, and I have known this all along but its so easy to do.
"People love to leave time on the clock to rest more and try to get more later, but it rarely happens that way"
For example this workout. I wanted to try to get 20 rounds, so the first 4 or 5 rounds i was getting 2 rounds in each and leaving about 30-40 seconds on the clock for me to get more rest. Which I should have been doing is getting ahead while I am fresh. This is a huge downfall in my mental training. I am going to start to work on that aspect of my workouts
Thursday, April 15, 2010
T & S Response
Thank you for Addi, Josh, and Jimbo for putting your two cents in. I like to hear what the athlete thinks of certain topics. I love your responses and they are all correct.
I feel when it comes to Health and being more Functional, I feel CrossFit is the best way to do that. The only thing that gets in the way of that for the everyday people (who are not competing) is EGO. I am not saying that to be negative by any means, if you don't have ego you would probably not be doing CrossFit. Ego can be a great thing but also can be a bad thing. We need ego to push ourselves through tough workouts, but at the same time keeping a good solid head on your shoulders comes into play as well.
What I mean by that is knowing YOUR OWN ABILITY, not what your friend can do or what the guy or girl next to you is doing but what YOU are doing. I think people who do CrossFit for a long time start to realize this but not everyone. I know the importance of speed and getting workouts done faster, because if you don't push yourself to beat old times or get new PR's you will never progress. But this doesn't mean if you Deadlifted #300 three months ago you should be deadlifting #400 now.
There are some people in this world who are gifted and can progress a lot faster than others but there are also a lot of people who progress at THEIR own speed. That is what everyone needs to find out. It may take some time to figure out but you must be smart when it comes to CrossFit. We do some complex movements and not done correctly can be detrimental to you, but again its not the squat that hurts your knees, its not the snatch that hurt your shoulder, its not the deadlift that hurt your back, its your poor technique that will hurt you. These movements when done correctly will only help you.
Speed and Accuracy trade-off is what I was really going for in this topic. This means that the faster you go the less accurate you will be and the more accurate you are the slower you must go. This goes for anything in life like driving, typing a paper, lifting, and so on. You need to find your speed that you know you can be at good technique and still moving fast (FOR YOU). You see how I said GOOD technique not PERFECT technique, this is because I still want people moving fast but not at the expense of injury. If I am watching you lift during a met-con or 1RM and I feel the pain that your incorrect body position is in than you are either moving too fast or too much weight or getting lazy.
I see a lot of this and it bothers me personally. Granted I like to move fast and move as much weight as possible, but I am learning through reading and talking with others in the field that focusing on the technique will not only allow you to go faster but be more efficient. Isn't that what CrossFit is all about, finding a way to move more efficiently faster? What do you have to do to do that? Work of technique, become a student of the trade and you will be injury free and stay doing what you love for much much longer.
If I ever tell you to drop weight or if you ever see my face in pain and Im just standing there, it has nothing to do with my pain, I am just feeling yours. So if this happens don't take offense to this, I am looking out for the betterment of yourself and your progression in CrossFit/Life. Nothing in life that is great having comes quick and that goes for everything you feel is great in your life. Remember a good quote that I heard a little while ago
"The goal is to always keep the goal the goal." This means if you want to compete in the games and have this become your sport, than you must push yourself beyond what you think you can in same cases. If your goal is to have your everyday life become easier and keep a healthy body, than push yourself do things you never thought possible and keep a solid head on your shoulders.
Lastly, don't take this as go easy and slow. I will still be pushing your limits and I feel I am great at knowing what my athletes can do. So I will be there at all times making sure you are progressing and pushing yourselves to new heights! I love all who want to give their all to achieve their goals. Remember I am here for you, and if there is anything I can do to help I am waiting.
I feel when it comes to Health and being more Functional, I feel CrossFit is the best way to do that. The only thing that gets in the way of that for the everyday people (who are not competing) is EGO. I am not saying that to be negative by any means, if you don't have ego you would probably not be doing CrossFit. Ego can be a great thing but also can be a bad thing. We need ego to push ourselves through tough workouts, but at the same time keeping a good solid head on your shoulders comes into play as well.
What I mean by that is knowing YOUR OWN ABILITY, not what your friend can do or what the guy or girl next to you is doing but what YOU are doing. I think people who do CrossFit for a long time start to realize this but not everyone. I know the importance of speed and getting workouts done faster, because if you don't push yourself to beat old times or get new PR's you will never progress. But this doesn't mean if you Deadlifted #300 three months ago you should be deadlifting #400 now.
There are some people in this world who are gifted and can progress a lot faster than others but there are also a lot of people who progress at THEIR own speed. That is what everyone needs to find out. It may take some time to figure out but you must be smart when it comes to CrossFit. We do some complex movements and not done correctly can be detrimental to you, but again its not the squat that hurts your knees, its not the snatch that hurt your shoulder, its not the deadlift that hurt your back, its your poor technique that will hurt you. These movements when done correctly will only help you.
Speed and Accuracy trade-off is what I was really going for in this topic. This means that the faster you go the less accurate you will be and the more accurate you are the slower you must go. This goes for anything in life like driving, typing a paper, lifting, and so on. You need to find your speed that you know you can be at good technique and still moving fast (FOR YOU). You see how I said GOOD technique not PERFECT technique, this is because I still want people moving fast but not at the expense of injury. If I am watching you lift during a met-con or 1RM and I feel the pain that your incorrect body position is in than you are either moving too fast or too much weight or getting lazy.
I see a lot of this and it bothers me personally. Granted I like to move fast and move as much weight as possible, but I am learning through reading and talking with others in the field that focusing on the technique will not only allow you to go faster but be more efficient. Isn't that what CrossFit is all about, finding a way to move more efficiently faster? What do you have to do to do that? Work of technique, become a student of the trade and you will be injury free and stay doing what you love for much much longer.
If I ever tell you to drop weight or if you ever see my face in pain and Im just standing there, it has nothing to do with my pain, I am just feeling yours. So if this happens don't take offense to this, I am looking out for the betterment of yourself and your progression in CrossFit/Life. Nothing in life that is great having comes quick and that goes for everything you feel is great in your life. Remember a good quote that I heard a little while ago
"The goal is to always keep the goal the goal." This means if you want to compete in the games and have this become your sport, than you must push yourself beyond what you think you can in same cases. If your goal is to have your everyday life become easier and keep a healthy body, than push yourself do things you never thought possible and keep a solid head on your shoulders.
Lastly, don't take this as go easy and slow. I will still be pushing your limits and I feel I am great at knowing what my athletes can do. So I will be there at all times making sure you are progressing and pushing yourselves to new heights! I love all who want to give their all to achieve their goals. Remember I am here for you, and if there is anything I can do to help I am waiting.
Monday, April 12, 2010
Friday, April 9, 2010
Technique vs Speed
If you read my blog I will leave this post up for a few days and I want your opinion on the subject. I will give you mine after a few days, if anyone writes about it. Or I will just write what I think here in a few days anyways.
When is comes to moving faster and getting workouts done quicker. Do you sacrifice technique to move more weight or move weight faster to improve your time. Or do you focus on technique and more it more efficiently.
I want your opinion on people who are doing it for competition and people who are doing for health/lifestyle.
When is comes to moving faster and getting workouts done quicker. Do you sacrifice technique to move more weight or move weight faster to improve your time. Or do you focus on technique and more it more efficiently.
I want your opinion on people who are doing it for competition and people who are doing for health/lifestyle.
Thursday, April 8, 2010
Last night
Did the UK Workout
50 DUs
3 rounds
3 GTOH 132#
10 Toes 2 Bar
40 DUS
3 rounds
2 GTOH
7 T2B
30 DUs
3 rounds
1 GTOH
5 T2B
8:58
Today
3 rounds
10 Strict Pulls ups
10 RDLs with 50#DB
10 Later Shoulder Raises 20#DB
2 min rest between 1st and 2nd round 3 min rest between 2nd and 3rd round
Tabata
Slam Balls 20#
12-12-12-12-11-11-11-11
Total - 92
Did the UK Workout
50 DUs
3 rounds
3 GTOH 132#
10 Toes 2 Bar
40 DUS
3 rounds
2 GTOH
7 T2B
30 DUs
3 rounds
1 GTOH
5 T2B
8:58
Today
3 rounds
10 Strict Pulls ups
10 RDLs with 50#DB
10 Later Shoulder Raises 20#DB
2 min rest between 1st and 2nd round 3 min rest between 2nd and 3rd round
Tabata
Slam Balls 20#
12-12-12-12-11-11-11-11
Total - 92
Tuesday, April 6, 2010
Been awhile
I have been just working on high rep low weight movements lately, trying to get back into things.
Yesterday
Back Squat
10 reps 132 on the min for 5 min
Press
10 reps 88 on the min for 4 min
Today
Superset
Bench Press 154
Barbell Curl 64
3x10 2 min rest in between sets
Barbell bent over row 65#
4x10 1.5 min rest in between sets.
I got to find time to comments on technique vs. speed and isolation vs functional movements. I will do that soon. I want peoples opinion on it.
Yesterday
Back Squat
10 reps 132 on the min for 5 min
Press
10 reps 88 on the min for 4 min
Today
Superset
Bench Press 154
Barbell Curl 64
3x10 2 min rest in between sets
Barbell bent over row 65#
4x10 1.5 min rest in between sets.
I got to find time to comments on technique vs. speed and isolation vs functional movements. I will do that soon. I want peoples opinion on it.
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