150227 – Open 15.1

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I had a chance to use my Yaktrax at the ranch over the long weekend.  With all the snow we’re getting today it looks like I’ll be putting some more miles on em again..

More songs that I wish I hadn’t heard the original. Katy Perry

Outlaw & CFV WOD

“Open WOD 15.1”

WOD will be released on CF Games site tonight @7pm central time.  I’ll post it and some strateegery as soon as possible.

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150226 – Run Across America

These guys are running trans-continental from California to New York.  They will be coming through Graham and staying with me the week of March 4-5th.  To donate to their cause, go HERE.  Hopefully they’ll have a few minutes to visit the gym for some pics.

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Outlaw – easy recovery

CFV Thur WOD

Tabata

 

 

 

 

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150224 – Challenge Accepted

WA9TwtG

This winter has really taken a toll on my running… seriously.  Since R2R2R at Grand Canyon in October I have literally logged less than 50miles… total… pathetic… 50miles used to be an “easy” week for me.  It started when I focussed my efforts on getting my lifts up back in October.  I backed WAY off on the mileage to say the least and concentrated all my efforts  on squatting, snatching, and C&Js.  I have seen drastic improvements in my totals but at a cost.  Around 2008 I found myself way out of balance (fitness-wise) on the endurance specialist side… 170#, could run all day, all night, and all day again the next day nonstop, yet weak and prone to injury.  Today I’ve found I have swung 180 degrees in the opposite direction… ~200#, unbreakable and the strongest I’ve been since my early twenties, yet running out the door has become a chore.  This coupled with some personal issues, terrible icy winter weather, and a bad case of the flu last month has left me with the lung capacity of a goldfish… I have simply lost my wind… and it is discouraging.  The CF Open starts in a few days and I’m wondering how all of this will play out in metcons lasting more than 5min.

I got a text the other day from my good buddy John Sharp… a shot of advice, encouragement, and a challenge that will hopefully allow me to restore some balance in my fitness.  Enter R2R2R 2015.  Challenge… run the whole damn thing in under 12hrs.  This might be laughable to some elite runners considering the record double-crossing is around 6hrs, but a hefty goal for JT and I. Having been where I am (relatively speaking) I trust JT’s insanity and plan to use this to help refocus things in my training schedule and bring some semblance of balance back into my life in general.

My plan?  The plan is simple… make running/training a priority and juggle my schedule a little to make time for all my personal commitments and running as well.  For me, in the past few months “time” has become the issue.  In the past I would scoff at people who would say “I don’t have time to exercise.”  My reply would always be something like “if it’s a priority you’ll find time.”  Commuting back and forth from the ranch has played a small role in this… time that I would normally be running to work or to the gym, I’m now sitting on my a$$ in my pickup… a good hour everyday.  Another thing is running has just become inconvenient.  With the short days the only time I can find to run would be before work(4am) or after work(7pm)… in the dark… at the ranch… with the wild hogs… and mountain lions… not really an option.  I’ve been finding 20min here or there after work and before CF to run a little with B, but I need to get creative if I’m going to return to peak running condition.  I’m thinking maybe bleacher repeats at lunch and forcing myself to crank out 3-5miles after evening classes at the gym when the daylight hours get longer… that and a mandatory long run every weekend at PK.

To solidify my commitment I’ve “bought the ticket”… and registered for my first official trail race since Hunter Gatherer in Oct of 2013 (although HG was more of a sadistic wilderness shuffle)… and I bought some new trail shoes (I need another pair of shoes like I need another hole in my head), the MT110 V2 and some LaSportiva Crosslites.  I’ve put my mandatory goal-sticker on my coffee maker so I’ll see it first thing in the morning… a trick I learned years ago when I started doing ridiculous distance runs.  Now the only thing left to do it stick my head down and plow.  Hoods up… headphones on.  3, 2, 1, GO!

 

Outlaw

1) 9, 7, 5 of…

Thruster @115/80#

C2B Pullup

3min rest, then…

2) 7, 5, 3 of…

Thruster @135/95#

C2B Pullup

3min rest, then

3) 9, 7, 5 of…

Thruster @95/65#

Pullup

 

CFV Tues wod

15, 12, 9

Thruster 95/65#

Pullup

5min rest

12, 9,

thruster

Pullup

5min rest

9, 6, 3

Thruster

Pullup

***NO 630pm CLASS TONIGHT***

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150223 – 8 Reasons

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The Open is upon us! You’re all sick of my constant grumbling gentle encouragement and it’s time to make a decision to shut me up step up to the challenge. Here are 8 Reasons why I think it’s a great idea to drop $20 register.

1. You’re going to do the workout anyway. That’s right… we’re all going to see the Open workout on Thursday night and I’ll be using earlier classes’ performances to formulate an optimal WOD strategy I’m pretty sure Z will make THAT the next day’s WOD.

2. You’ll feel like an wimp outsider looking in if you don’t. Seriously. We won’t TRY to make you feel that way, but you’re part of a community that loves to incessantly talk about their workouts compare each other’s performances. This is one time acting like a herd animal pays off.

3. Possible party involving stupid human-tricks get-together Thursday evenings. I mean, officially, you could hang out without signing up, but that’s like running as a bandit (Google it) in the Boston Marathon. Even if you’ve got stuff to do and stay home on Thursday nights, you can get on the internetz and watch, listen, and cheer with a little intensity, knowing you’ve got some skin in the game. Remember, you’ll be facing down the same WOD the next day.

4. It improves your training. Truth: competition during the Open will help raise the level of your own exercising performance. For a lot of people, the mind gives out before the body (unless you’re John Sharp). Competing with fellow CFVers will help drive you to wallow in your own vomit plumb your soul to new depths and learn things about yourself you never knew… embrace this!  Even if your fitness interests lie elsewhere… like hiking the Big Ditch (Miller and Jeff D), this experience can only foster the other.  Only those who risk going too far can ever know how far they can go.

5. It builds community and camaraderie.  The energy that saturates the Box during the Open WODs is palpable.  Knowing everyone is waiting for you to miscount helping you track your reps, looking to no-rep you watching your movements, bombarding you with loud cursing and yelling providing friendly encouragement is simply amazing… and it also gives you a chance to get back at them return the favor.

6. It’s humbling interesting to see where you rank. Seeing where you fall among CrossFitters from our gym, our region, and the world simultaneously gives you a dose of humility true measuring stick of your ability… ego aside.

7. You’ll be proud of yourself. Participating in the Open will remind you why you drank the kool-aid fell in love with CrossFit to begin with… seriously, you have to love this never-ending punishment exercise routine to keep coming back.

8. WODs are SCALED!  This year, with all the different age and ability divisions you can choose from Rx’d or scaled, so there’s never going to be a time when you can’t complete the workout.  Can’t snatch 165# or don’t have your MUp or HSPU yet?… doesn’t matter, you can still compete.

No more excuses… no more procrastinating… go HERE and drop your $20.

BC Day 13

Outlaw

BBG

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5x Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5x reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

Strength/Skill

E90S alt for 2 sets each.

1a) 3x Snatch Balances + 5x OHS. AHAP

1b) 5/3x UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups

Conditioning

Rest 60sec. between #1 and #2.

1) 10:00 AMFLAP… at a conversational pace

14x 6″ Target Burpees

14x Thrusters 95/65#

2) 4:00 AMRAP (all out effort) of:

7x 6″ Target Burpees
7x Thrusters 135/95#

 

 

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150220 – Back in the Day

wheaties

Decathlon was the original CF Games.  Jenner was the Froning of 1976.  And… then…. there’s……… THIS .

Register for the Open HERE

Outlaw

1) Alternating EMOM for 10:00-

a) 1x Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

b)  7x Burpee

2) Paused Front Squat (3 count pause in rock bottom) + Jerk: 1×5+1@60%, 1×5+1@70%, 1×3+1@80% (Based on 1RM Clean)

3) 15:00 AMRAP of:

5x Power Cleans 135/95#
10x Burpee Box-Jumps 24/20″
10x Power Cleans 135/95#
20x Burpee Box-Jumps 24/20″
15x Power Cleans 135/95#
30x Burpee Box-Jumps 24/20″
4x Power Cleans 155/105#
10x Burpee Box-Jumps 24/20″
8x Power Cleans 155/105#
20x Burpee Box-Jumps 24/20″
12x Power Cleans 155/105#
30x Burpee Box-Jumps 24/20″
3x Power Cleans 185/120#
10x Burpee Box-Jumps 24/20″
6x Power Cleans 185/120#
20x Burpee Box-Jumps 24/20″
9x Power Cleans 185/120#
30x Burpee Box-Jumps 24/20″

If all reps are finished under 15:00, continue with AMRAP of 9x PC @ 185/120# and 30x BBJ @ 24/20″ for the remainder of 15:00.

 

CFV FY Friday WOD

3RFT of…

25x Box jump 24/20″

20x T2B

15x HSPU

10x OHS @135/95#

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