Blog Archive

Today’s Skill/Strength Element:

Practice Squat Clean +Thruster, Squat Clean + Push Press, Squat Clean + Push Jerk, Squat Clean + Split Jerk
You will want to have all of these options open to you, for today’s workout

Today’s Workout:

Crossfit Games Open Workout 11.3

165/110lbs Squat Clean and Jerk

Complete as many rounds and reps as possible in 5 minutes.  Pair up and count/cheer/judge your partner. Masters Men/Women, over 45 years old, use 135/75lbs

A

Checkout a cool conversation challenging the conventional wisdom of icing an injury.

Today’s Skill/Strength Element:

T.G.U. work up to a heavy single

Today’s Workout:

Old School Hockey Night In Canada

30 sec Wall Balls

30 sec Slam Balls

2min rest

10 Rounds, Total Reps

A

Ps. Thursday’s Ladderboard workout is F.G.B.

Sent from my iPhone

Some of us are strong willed.  Others we deem weak willed.  I’m sure most of us like to think we belong in the former category rather than the latter.  But have you ever stopped to think what factors play into determining the power of our will?

A friend of mine from the poker community recently wrote about this idea as it related to poker.  It’s not uncommon in  the poker world for an otherwise very skilled player to temporarily lose his willpower and begin to make bad decisions.  We call it TILT.  It’s ever so important to avoid it as it often involves gambling for more money than one can afford to lose.  It turns out that Tilt can rear it’s head in many facets of our life and ties in with your diet.

In his article here Phil Newall even goes on to suggest that there are certain nefarious companies out there trying exploit your susceptibility to tilt.

“The authors have run many experiments to show that willpower is not an infinite well; exercising it involves effort which depletes glucose in the body. When this runs low, we all become susceptible to immediate rewards. Anyone who has shopped at Ikea can probably recognize this. Going to the Swedish-based furniture store can be mentally exhausting. The main route through the store takes you on a zigzag path over two floors past many thousands of pieces of furniture and home items both big and small. The experience isn’t particularly physically demanding, but looking at and considering all the different options can play havoc with your brain. By the end, you usually end up buying a whole heap of extra stuff just to end the decisional nightmare, as not buying something leads to more angst and indecision than caving in.”

Pretty easy to believe considering the winding, confusing route you have to go through to get to the check out.

I wonder how many other companies are out there preying on our bad dietary habits???

Saturday’s Lesson Plan:

Warm up:  Three times through

20 barbell deadlifts (45/35)
20 lunges

Strength:  Deadlift (3,3,3,3,3)

Mix in a total of 30 glute-ham sit-ups in between sets

WOD:

800m run then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of deadlifts (185/125) and handstand push-ups
800m run.

The Farmer’s Walk.  It’s about as old school as it gets.  Just grab some weights and start walking.

Friday’s Lesson Plan:

Warm up with a light 800m run with a focus on your posture.  Head tall, chest proud and shoulders back and down.

Strength WOD:  25 minutes partner farmer’s walk.  Men 45-55lbs, women 25-35lbs per hand.

This is today’s leader board.  Partners will walk together up and down the alley way (the 200m route) trading off carrying the load at any time.  Keep track of your total distance as that’s today’s leader board.

Technique tips:

1.  Keep your posture.  Shoulders back and down.  Chest proud.
2.  Chalk your palms and back of your hands.  Get a better grip putting your thumb over the back of your fingers.
3.  Tilt the dumbbells/kettlebells forward rather than back.  This will put the majority of the finger load on the index and middle fingers which are much stronger.
4.  Take short, choppy steps to help you keep your balance and stay upright.

Conditioning WOD: 40 Russian kettle bell swings every minute on the minute for 10 minutes.  Keep your same partner and you trade off every minute completing 40 Russian swings.  Should you fail to complete 40 swings in a minute count a penalty.  Row 1000m after the wod if you incur any penalty.

Sent from my iPhone

We all know her well.  She’s the quintessential crossfit workout.  And for good reason.  Few other workouts leave a person in such a state when finished.  When asked why the workout is called Fran Glassman summed it up nicely:

“I thought that anything that left you flat on your back looking up at the sky asking ‘what the fuck happened to me?’ deserved a female name.”

Check out this Ode to Fran.

Thursday’s Lesson Plan:

Warm up:  Three times through

10 wall balls
1 length bear crawl
1 length samson lunges

Tech: Thrusters (3,3,3,3,3)

Rest plenty between attempts.

WOD:  Fran

21-15-9
Thrusters and pull-ups.  (95/65)