Week of 27DEC2010

This is a TRUE deload week!!!! I need you to all fully recover and be ready for a tough testing week starting next Monday. Next week will be brutal and taxing, so I need you all to take this week seriously and do not exceed what is listed here.

Monday 27DEC2010
A. Deadlift; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
20 Air Squats
50 Double Unders

Tuesday 28DEC2010
A. Press; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
10 Ring Dips
10 Pullups
10 Burpees

Wednesday 29DEC2010
A. 10 Min Squat Clean Skill Work
B. 10 Min L-Sit Practice with bands
C. 10 Min Double Under Practice
D. 10 Min Mobility work on hip flexors and low back

Friday 31DEC2010
A. Back Squat; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @ 70%
5 HSPU
10 Box Jumps
20 Air Squats

Saturday 01JAN2011
A. 10 Min Squat Snatch Skill Work
B. 10 Min Jerk Skill Work
C. 10 Min Handstand Hold Practice on Paralettes
D. 10 Min Mobility Work on Thoradic Spine and Shoulders

Week of 20DEC2010

Monday 20DEC2010:
A. Deadlift; 3 reps; 3 sets; rest 1-2 min
B. Snatch Grip Deadlift;3 reps; 3 sets; rest 1-2 min
C. Rack Deadlifts;3 reps; 3 sets; rest 1-2 min
Rest 5 Min
10 rounds
15 sec 135# Power Clean
45 sec rest
15 sec 95# Power Snatch
45 sec rest

Tuesday 21DEC2010:
A. Press:3 reps; 3 sets; rest 1-2 min
B. Push Press:3 reps; 3 sets; rest 1-2 min
C. Push Jerk:3 reps; 3 sets; rest 1-2 min
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vertical Jump)
rest 1-2 min between rounds

Wednesday 22DEC2010:
A. Squat Clean; 1 rep; 7 sets; rest 1 min @70%
B. Hang Power Clean: 1 rep: 7 sets; rest 1 min @70%
C. 20 Unbroken GHD Situps; 4 sets; rest 1 min
D. GHD Back Extensions; 12-15 reps; 3 sets; rest 1 min
E. 5sec L-Sit Holds; 10 sets; rest 25 sec

Friday 24DEC2010
A. Back Squat; 3 reps; 3 sets; rest 1-2 min
B. Front Squat; 3 reps; 3 sets; rest 1-2 min
C. OHS; 3 reps; 3 sets; rest 1-2 min
rest 5 min
AMRAP in 8 min
5 Weighted Pullups @40% BW
5 Ring Dips @40%

Week of 13DEC2010

Monday
A. Rack Deadlifts; 3 reps; 6 sets; rest 2 min
B. Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift)
Rest 5 min
10 rounds
20 sec Erg (95-100%)
1:40 Min Rest

Tuesday
A. Push Jerk; 3 reps; 6 sets; rest 2 min
B. Weighted Pullups; 5 reps; 3 sets; rest 2 min
rest 5 min
10 rounds
2 Hang Squat Snatch
5 OHS
Rest 2 min between rounds

Wednesday
A. Hang Power Clean; 1 rep; 10 sets; rest 1 min
B. 5 Unbroken Muscle Ups; 5 sets; rest 1 min
C. 50 Unbroken Double Unders; 4 sets; rest 1 min
D. 5 Unbroken HSPU; 5 sets; rest 1 min
E. L-Sit Hold w/ bands; 20s On, 1:40 off; 6 rounds

15-20 Min Mobility work on IT band, quads, and hamstrings

Friday
A. OHS; 3 rests; 6 sets; rest 2 min
B. Weighed Ring Dips; 5 reps; 3 sets; rest 2 min
C. Bulgarian DB Split Squats; 4-6 reps; 4 sets; rest 2 min
D. Weighed Pullups; 5 reps; 3 sets; rest 2 min

Saturday
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
rest 5 min
8 rounds
2 Heavy Snatch Pulls
4 Burpees (jump as high as possible)
50m Sprint or 75m Erg
Rest 1-2 min between rounds

Week of 06DEC2010

Monday 06DEC2010

A. Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min
Rest 5 Min
B. 8 rounds
1 Squat Clean @70%
1 Burpee (as fast as possible)
x3
Rest 90s-2min between rounds

Tuesday 07DEC2010

A. Push Press; 5 reps; 6 sets; rest 2 min
Rest 5 min
10 rounds
15 sec Thrusters
45 sec rest
Post loads and reps

Wednesday 08DEC2010

A. Hang Power Cleans; 3 reps; 7 sets; rest 1 min
B. 20 Unbroken Russian KBS; 4 sets; rest 1-2 min
C. 20 Unbroken GHD Situps; 4 sets; rest 1-2 min
D. 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min

Friday 10DEC2010

A. Front Squats; 5 reps; 6 sets; rest 2 min
B. Weighted Pull Ups; 4-6 reps; 4 sets; rest 1-2 min
C. Barbell Lunges, 4-6 reps (each leg); 3 sets; rest 1-2 min
D. Close Grip Bench Press; 3-5 reps; 5 sets; rest 2 min

Saturday 11DEC2010

A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
B. Snatch Balance; 3 reps; 5 sets; rest 2 min (5 sec hold at top)
Rest 5 min
C. 8 rounds
4 Heavy Snatch Pulls
50m Sprint or 75m Erg
Rest 1-2 min between rounds

Week 3

Monday 29NOV2010
A. Deadlift: 3 reps; 6 sets; rest 2 min
Rest 5 min
B. 10 rounds
2 Heavy Front Squats
5 Burpees (as fast as possible)
Rest 1-2 min

Tuesday 30NOV2010
A. Press; 3 reps; 6 sets; rest 2 min
Rest 5 Min
B. 10 rounds
2 Power Snatch
5 OHS
Rest 1-2 min

Wednesday 01DEC2010
A. Clean Pull; 3 reps; 7 sets; rest 1-2 min
B. 15 Unbroken Russian KBS: 5 sets; rest 1 min (2 pood)
C. 20 Unbroken GHD Situps; 5 sets; rest 1 min
D. 50 Unbroken DU; 4 sets; rest 1

Friday 03DEC2010
A. Back Squat; 3 reps; 6 sets; rest 2 min
B. DB Bulgarian Split Squats; 4-6 reps; 3 sets; rest 1 min
C. Weighted Ring Dips; 4-6 reps; 3 sets; rest 2 min
D. Weighted Strict Ring Pullups; 4-6 reps; 3 sets; rest 2 min

Saturday 04DEC2010
A. Snatch Pull; 1 rep; 10 sets; rest 1 min
Rest 5 Min
B. 6 rounds
3 Ground to Overhead
6 Muscle Ups
9 Box Jumps
40 Double Unders
Rest 2 min between rounds

Week of 22 November 2010

Monday
Deadlift 3x3 85% 1RTM
2 min rest between sets
Then
Snatch 3x3 60% 1RTM
2 min rest between sets

rest 5 min
Then

10 Rounds of
15 sec Power Clean - 135lbs
45 sec rest between sets
15 sec Power Snatch - 95lbs
45 sec rest between sets

Tuesday
Press 3x3
1 min rest between rounds
Push Press 3x3
1 min rest between rounds
Push Jerk 3x3
1 min rest between rounds

Rest 5 min

6 rounds
2 Heavy OHS
5 Burpees (Max Vert Leap)
rest 1-2 min between sets

Wednesday
Squat Clean 5x3 (light technique)
1 min rest between sets
Power Cleans 5x3 (light technique)
1 min rest between sets

Rest 5 min

3x15 Good mornings 65lb
1 min rest between sets
3x15 GHD Back extensions
1 min rest between sets
5 Sec L-sit hold, 10 sets rest 25 sec between

Friday
6x3 OHS
2 min rest between sets
3x4-6 of DB Bulgarian Split Squat
2 min rest between sets
3x25 of Unbroken double unders
1 min rest between sets

Saturday
Find 3RM Snatch (power if needed)
Find 3RM Snatch

rest 5 min

5 mile run. Map will be posted in The Shed

Week of 15 November Continued

Friday

6x5 Back Squat @ 75% 1RTM
2-3 Min between rounds

Then
4 x for cals:

Row sprint 30 sec all out
rest 3 min


Then
4 rounds
15 GHD Situps
15 GHD Back Extensions

Saturday

Field trip to Rivertown Crossfit
Cameron's choice

Week of 15 November

Monday:

A. Rack Deadlifts; 3 reps; 7 sets; rest 2-3 min
B. 10 rounds of
2 Hang Squat Snatch
5 Overhead Squats
Rest 2 min

Tuesday:

A. Push Jerk; 3 reps;7 sets; rest 2 min
B. 10 rounds
20 secs Erg
1:40 rest

Wednesday:

A. Hang Power Clean; 1 rep; 7 sets; rest 1 min
B. 15 Unbroken Russian KBS; 5 rounds; rest 1 min
C. 10 Unbroken CTB Pullups; 4 rounds; rest 1 min
D. 30 Unbroken Double Unders; rest 1 min

5 Min L-Sit Practice w/ Bands
5 Min Pistol Practice (with bands if needed)

Week of 8 November 2010

Monday
a. 6x5 Snatch Grip Deadlift (65% 1RM)
rest 2 min between rounds

b. 8 rounds of (Rest 1 to 2 minutes between rounds)
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
Time individual rounds

Tuesday
a. 6x5 Push Press (80% 1RM)
rest 2 min between rounds

b. 10 rounds
Max thrusters in 15 seconds (75 - 95lbs)
rest 45 seconds

Wednesday
a. 6x3 Hanging Power Clean (50% 1RM)
rest 1 min

b. 5 rounds
10 UNBROKEN Russian KB Swings (2 pood)
*focus on hip pop*
rest 1 min

c. 4 rounds
15 UNBROKEN GHD extensions
rest 1 min

d. 4 rounds
3-5 UNBROKEN Muscle Ups
rest 1 min (adjust as needed)

Friday
a. 6x5 Front Squat (70% 1RM)
rest 2-3 min

b. 6x5 Close grip bench (*heavy enough to where if a 6th rep was to be performed it
would be very difficult)
rest 2 min

c. 3 rounds
6-8 45lb plate over head lunges
- do 6-8 reps on left leg and then do 6-8 on right leg. DO NOT ALTERNATE
rest 2 min

d. 3 rounds
6-8 reps ring rows. Tempo 20X1 (2 second negative, explode up, 1 second hold at
top with focus on squeezing shoulder blades together/maintain straight body)
rest 2 min

Saturday
a. 7x1 Hanging squat snatch (65% 1RM)
rest 2 min

b. 5x3 Snatch Balance (stand up with bar overhead and hold for 5 seconds before
resetting) (95lbs - adjusted as needed) (emphasis is skill work)
rest 2 min

c. 8 rounds
4 Heavy Snatch pull
50M sprint
2 min rest(*mandatory)

Week of 1 November 2010

Monday
6x3 Deadlift (opposing grip) 85% of 1RM training max
(ex. True 1RM = 535, 1RM training max = 481 x 85% =410)

Rest 5 min

8 rounds
2 Deadlifts at 85% of previous working load (for this example 350)
5 Burpees as fast as possible
(2 min between rounds)

Tuesday
6x3 Press 85% of 1RM training max
(ex. True 1RM = 215, 1RM training max = 195 x 85% =165)

Rest 5 min

10 rounds
3 Thrusters at working previous working load
(3 min rest between rounds)

Wednesday
7x3 Clean Pull 50% of 1RM training max
(ex. True 1RM = 305, 1RM training max = 275 x 50% =135)
*goal is speed through the hips*

5 Rounds
15 Unbroken GHD Situps
rest 90 sec
15 Unbroken GHD Back Extension
rest 90 sec

5 min L-Sit practice w/band
10 min mobility and foam roller work

Friday
A. 6x3 Squat 85% of 1RM training max
(ex. True 1RM = 400, 1RM training max = 360 x 85% =305)

B. DB Split Squats @4010; 6-8 reps; 4 sets; rest 2 min

C. 10 Unbroken Box Jumps @ 36" Box; 4 sets; rest 2 min

D. 15 Unbroken GHD Situps; 4 sets; rest 1 min

Saturday
7x3 Snatch Pull 50% of 1RM training max
(ex. True 1RM = 225, 1RM training max = 202 x 50% =100)
*goal is speed through the hips*

8 rounds
3 Ground to Overhead
3 Muscle Ups
Rest 2 Min between rounds

Week of 25Oct2010

Monday:
10 rounds
2 Heavy Back Squats
5 Burpees (As fast as possible)
Rest 2 Min btw rounds

AMRAP in 5 Min of Double Unders

Tuesday:
8 rounds
2 Heavy Power Cleans
4 HSPU
8 Pullups
Rest 3 Min Between Rounds

Wednesday:
AMRAP in 12 Minutes
5 Snatch Grip Deadifts
10 Ring Dips

Friday:
A. Snatch Balance 3, 3, 3, 3, 3 Rest 2 Min
B. 30 Unbroken DU; 5 rounds, Rest 1 Min
C. 5 Min L-Sit Practice
D. 500m Row (100%)

Saturday:
6 rounds
5 Clapping Pushups
10 CTB Pullups
15 2 pood Russian KBS
200m Sprint
Rest 4 minutes between rounds

5/3/1 Press Week 3

21-15-9
95# Barbell Manmakers
Double Unders

40-30-20
Box Jumps
Situps
Dips
Double Unders
Back Extensions
Pullups

Week 3 of 531 Deadlift Cycle 2

Then

5 rds
400M Run
40 Squats

Take a read of the link below. Great article from T-Nation written by Greg Everett on the power clean

12-Step Guide to flawless Power Clean

5/3/1 Press Week 2

4 rounds
15 KBS
30 Double Unders
15 Press
30 Box Jumps

800 M Run (Must run the 400 twice - want to hit the hill twice...:)
21 SDLHP (95#)
21 Ring Dips
800 M Run (Must run the 400 twice)
15 SDLHP (95#)
15 Ring Dips
800 M Run (Must run the 400 twice)
9 SDLHP (95#)
9 Ring Dips

As a side note, please watch out for "land mines" left by Apollo or Bear

Week 2 of 5/3/1

5/3/1 Deadlifts (Week 2)

Then once recovered

100 Push Press @ 45lb
50 AbMat Situps
100 Back Squats @ 45lb
50 Toes to bar
100 Hanging Snatch Pull @ 45lb
50 AbMat Situps

In the morning:

Clean 50% of 1RM
3-3-3-3-3-3-3
30 sec rest between sets. Form is priority!!!!!!!

Then

20 Min
2 Jerk (push or split) 50% 1RM every min. For remainder of min do ring dips.
score is total # of ring dips.

In the evening:

Eat for time at BBQ

5/3/1 Front Squat Week 1

5 rounds
5 Strict 20# Pullups
15 Unbroken GHD Situps
30 Unbroken Double Unders
Rest 1 Min between each round

531 Press Week 1

Then

4 Rounds
25 Box Jumps
400 M Med Ball Run
25 GHD Sit Ups

WOD

2 minutes rest between rounds of:

10 pullups
20 pushups
40 squats

20 pushups
10 pullups
40 squats

20 pushups
40 squats
10 pullups

10 pullups
40 squats
20 pushups

40 squats
10 pullups
20 pushups

40 squats
20 pushups
10 pullups

Start of new 5/3/1 Cycle

WOD
531 Deadlift week 1

Then

5 rounds
5 Snatch Balance (#65)
10 Walking Lunges (#65)
20 Double Unders

We are beginning our new strength phase that will consist of 2 months of 5/3/1 training. Please follow your weights and make sure to focus on stretching and flexibility during these phases.

Deadlift
1st Set: Same weight as Tuesday (60% 1RM +5lbs): 3-5 reps
2nd Set: 90% of 1st Set: 3-5 reps

Press
1st Set: Same weight as Tuesday (60% 1RM +5lbs): 3-5 reps
2nd Set: 90% of 1st Set: 3-5 reps

Then
2x400s
1x800 (max effort)

Then
50M Broad jump

Looks we are going to start another cycle of 5-3-1 programming, so get ready to get strong.

Below is the video from the two man team event from Kirkland on Saturday 31 July 2010.

A few things to address before I get comments from the peanut gallery (Justin):

1. Forgive the "shakiness" of the video. I probably shouldn't have left my flip in the hands of a 10 year old.

2. I would have taken the video myself if I wasn't busy doing whatever it was that I was doing.

3. The music was just thrown together to get something posted unless you wanted to listen to my son's commentary during the WOD. Frankly, I am not sure that wouldn't have been preferable.

4. In case anyone wanted the separate link here it is. http://www.vimeo.com/13882095

Kirkland CrossFit FF/Pol/Mil competition July 31, 2010. Two Man Event

WOD:
3 rounds
20 sec handstand holds
15 53# KBS
10 Box Jumps

Deadlift
3-5 reps add 5# to yesterday's set
3-5 @ 60%
Press
3-5 reps add 5# to yesterday's set
3-5 @ 60%

3 rounds for time
30 Double Unders
15 KTE

Jason left this morning for Virginia. "73" we will miss your antics and constant reality checks. Represent the Shed out East, and Do Epic Shit.

Link to Whole9 (read post below) can be found here.
Whole30 is here

Please take the time to read through the site. Great stuff.

WOD:
PVC Dislocates
20 Squats
20 Puships
20 GHD Situps

Deadlift 60%Max +5lbs from yesterday 3-5 reps, then 90% of first set
Press 60%Max +5lbs from yesterday 3-5 reps, then 90% of first set

5 rounds
10 KB Snatches
10 1 Arm KBS (5 each arm)
10 Burpees

I think I can say that although we all have made significant progress in our fitness goals but I can also say that we can do more. The “more” is what I want to address.

The effort that you all put forth daily, in The Shed, continues to amaze me. I am now asking for that effort in other parts of your lives....Yeah, I am going to talk about your nutrition....again!

As you know, I am a huge fine of the work Melissa and Dallas from Whole9 have done and cannot say enough about the benefits my family and I have reaped by making changes in the way we eat.

Below is taken verbatim from their site.

“Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.
A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including in moderation.
1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
2. Nuts. We do not want you cracking out on nuts and nut butters, people. Sunbutter is acceptable – buy the organic (no sugar added) if possible.
3. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.”
The reason I am bringing this up yet again is not just a desire to see you improve as athletes but more importantly for your long term health and wellness. Take it from me, being sick sucks! I honestly didn’t know how bad I felt most of the time until I finally felt well. F’ing amazing.
Give it 30 days...Trust me, it is manageable.

Move Stuff for Time

WOD:
Deadlift 60% 3-5 Reps + 90%
Press 60% 3-5 Reps + 90%

Thanks to Art, we have new flooring in the Shed. Also, due to Chad's experience, I have started my Whole 30. Hopefully this will become a trend in the Shed, and bring about some great performance gains.

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." Thomas Jefferson

Kirkland CF 2010

L to R: Chad, Eric, Hiro, Blake, Jason. Not pictured: Justin

VICTORY!...although somewhat bittersweet.

Yesterday The Shed athletes participated in the Kirkland CrossFit Fire/PD/Mil challenge in Kirkland WA. This was the third year of the competition which is put on as a fundraiser for the Northwest Burn Foundation.

Although the weather was a bit on the cool side for most of the day the event was very well run and supported a very worthy cause.

The Shed definitely represented. The day started with the 2 man competition consisting of:
200M run
3 rounds of
10 Burpees
15 Push Press (#95)
200M Run
3 rounds of
10 power cleans (#95)
15 KB swings (1.5 Pood)
200M run.

Blake and Hiro finished more than 20 seconds in front of the 2nd place team.

In the 4 man competition, Blake, Hiro, Justin, and Eric executed a solid game plan (along with a lot of thrusters) and again took the top spot.

The 4 man team wod consisted of
200M relay
60 Deadlift (#225 with fat bar)
100 Thrusters (#95)
200 AbMat Sit Ups
200 Push Ups
200M Relay

Blake decided, at the last minute, that he would compete in the strong man competition which entailed:
8 Log Clean and Jerk
Sand Bag Carry
8 Fat Bar Deadlift
Sand Bag Carry
6 Log Clean and Jerk
Sand Bag Carry
6 Fat Bar Deadlift
Sand Bag Carry
4 Log Clean and Jerk
Sand Bag Carry
4 Fat Bar Deadlift
Sand Bag Carry

He finished first by 12 seconds.

The last event of the day was the individual.

200M Run
20 Burpees
200M Run
20 OH Squats (#95)
200M Run
10 Burpees
200M Run
20 Ball Slams (#25)
200M Run
5 Burpees
200M Run

For those of you that have trained with Hiro, you will not be shocked to hear that he finished first....35 seconds ahead of the next athlete.

So, for those keeping track, of the four events at this years games, The Shed took top spot in each event. I couldn't be prouder. The hard work these guys put in, day in, day out, when no one is looking, is paying off.

Why do I call yesterday bittersweet? It is because it also marks one of the last days that the 73rd Fittest Man in Washington will be with us before he moves to VA. Jason, you will be sorely missed.

"Individual glory is insignificant when compared to achieving victory as a team"-Dot Richardson

Saturday 3 July 2010
5 Rounds of

10 Tire Flips
2 Rope Climbs
A Family Affair

Friday, Jason and I had the pleasure of being joined by both our wives (and sons) for a mid day WOD.

The "community and camaraderie" that has been developed over the last 5 months has been fantastic. Again, thank you Erica and Jason and great work.

Sprint/MU Hell

10 rounds of

200M Run

2 Muscle Ups

(with 20# Vest preferred)

Pride is a Mother F’er.

It can destroy the best intentions. Let me explain.

In the last few days a couple of us (notice I include myself because I was one of the guilty) got frustrated with a workout and let our ego dictate our actions.

During today’s WOD, I got to my 10^th MU and failed. I tried over and over and over, only to repeatedly fail.

Had I seen this happen to anyone else I would have instructed that the movement get scaled and continue the WOD with good form in order to reap the intended benefit. By spending an inordinate amount of time on MU ten what I did was ruin the intended physiological response as programmed. Additionally, I managed to get myself pissed off, and make my shoulder sore in the process.

Why am I taking the time to publicly call out my lack of performance? Because I do not want to see any of us repeat my mistake.

If you are having problem with a movement or just having an off day (face it…it happens) then scale it appropriately and continue the WOD. Then once recovered work on the technique or movement that was giving you problems. Put a similar movement in your warm up on subsequent days.

I think that all would agree that our goal is to get bigger, faster, fitter and stronger, not pissed off and frustrated.

Check your ego at the door and train smart. Believe me when I say that I will be taking my own advice.

Press 5, 5, 5 DELOAD Week




Run 1 Mile
Row 2K
Run 1 Mile

We all need to continue to work on our weaknesses. Next week expect to see difficult movements programmed in as skill work. Today was a combination of two of my my favorite things, sandwiched like a big crap Oreo.

F that hill up the ass, that blew ~ "73"

500 M Swim

Then 3rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

500 M Swim

Then 4rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

500 M Swim

Then 5rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

Jason, Justin and I all met at the OH pool today for a change of pace. A little swim WOD. All I can say is wow that was rough.

I am exhausted. I wish Jumbo wasn't so much work ~ Chad

Bench Press 5, 3, >1

3 rounds of
15 Hanging Power Cleans @ 60% 1RM
400M Run

Ok, I suck! I haven't been keeping the blog updated as I should and for that I will take my beatings.

73 decided he was going to do the above workout with Fat Grips. Looked like good fun (Justin followed suit but I didn't use them)

The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali

Deadlift 3, 3, >3

WOD

5 rounds of:

20 KB Swings

20 Jumping Squats

20 Sit ups

The workouts for the Southeast Regional have been released. Blake is going to crush it!

Winning takes talent, to repeat takes character

~ John Wooden

Below is a link to for some of the movements this week...Well Wednesday and Friday to be precise. Please take a minute to look it over and let us know if there are any questions.

Movement Standards: WATCH THIS PLEASE

WOD

Strength

Press 3, 3, >3

Metcon

4 rounds

2 Min Max Pushups

400m Run

Rest 1 Min btw rounds

Just a side note, if you are around this weekend, Trent is going to be hosting UFC114 Rampage vs. Evans.

"In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance." H. Jackson Brown

Rest Day

Sorry I haven't been updating the blog for the past week, I will get back to it.

Here is a highlight video from Regionals, Pretty Ricky makes an appearance during the run portion.

WOD

Strength

Bench Press 3x5

Metcon

Pushups 4x10 (20x0 Tempo)

Rest 120 Sec

Weighted Pullups 3x5 (30x0 Tempo)

Rest 120 Sec

Trent will be making his way back to the Shed soon...it has been a long time bro and it will be good to have you back.

"A man's doubts and fears are his worst enemies.” – William Wrigley Jr.

WOD

Strength

Deadlift 3x5

Metcon

Clean Grip Deadlift 4x5 (42X1 Tempo)

Rest 120 sec

Close Grip Bench Press 3x5 (40x1 Tempo)

Rest 120 sec

Here are Saturday's events for Hiro.

"He who has a why to live for can bear almost any how." Friedrich Nietzsche

WOD

Strength

3x5 Press (De-load Week)

Metcon

3 rounds

800m Run

Rest 3 Min

800m Row

Rest 3 Min

This begins our de-load week, the programming is written to allow us to focus on certain aspects of training, while allowing our bodies to rest and recover. Don't overdo it this week, the intensity should not be 100%, it should be around 80% of your max effort.

“A man, as a general rule, owes very little to what he is born with – a man is what he makes himself." – Alexander Graham Bell

Rest Day

WOD

Strength

5, 5, 5 Snatch

Metcon

6 rounds

5 60% 1RM Deadlift

10 One Arm KB Clean and Jerk

20 Box Jumps

Happy Birthday Erika! Thanks to Jason and Erika for a great BBQ, it was delicious.

"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be encumbered with your old nonsense."
Ralph Waldo Emerson

WOD

Strength

Front Squat 5, 3, >1

Metcon

30 Muscle Ups for Time

Rest 5-10 Min

8x100m Sprints

Walk down hill and repeat

All I want is some Schedule 40 1.25" pipe, is that too much to ask for? Sorry for the delay on getting the final pullup bar set, I have been lazy and not gone off the island to pick some up...hopefully on Sunday.

"Men talk as if victory were something fortunate. Work is victory." Ralph Waldo Emerson

WOD

Strength

Bench Press 5, 3, >1

Metcon

5 rounds

5 Strict Pullups with 20# West

10 HSPU

15 70# KBS

Rest 5-10 Min, then 10 Min L-Sit Practice

Book Review: Lights Out

written by Colin Jenkins

At first glance, Lights Out; Sleep, Sugar, and Survival, looked like another gimmicky self-help book with promises of an easy solution to weight loss and better health. But once I actually started digging into it, it was obvious that the author had a very strong argument to why we need more better quality sleep. He takes a very evolutionary and scientific approach to sleep, circadian rhythm, and artificial lighting as the Paleolithic Diet does to food.

• It is a very easy and short read, and I highly recommend it to everyone who is interested in their health and performance. You'll learn why:
• we need to be sleeping more
• we need to be getting to bed earlier (before 10:30pm)
• we need to sleep in a pitch dark room
• how sleep plays a big role in our dietary habits
• and how our dietary habits play in a big role in our sleep

"A man's health can be judged by which he takes two at a time - pills or stairs." Joan Welsh

WOD:

Strength

5, 3, >1 Deadlift

Metcon

5 rounds

7 Heavy SDHP

30 Sledge Hammer Swings

"Duty makes us do things well, but love makes us do them beautifully."-Zig Ziglar

WOD

Strength

5,3,>1 Press

Metcon

4 rounds

4 Heavy Thruster

18 Burpees

My thoughts on overtraining: DON'T DO IT!!! Please be smart and listen to your body, missing a workout is not going to be the end of the world, and the rest will probably do you good.

"Strength is a matter of a made up mind." John Beecher

WOD:

Strength

5/3/1 Clean and Jerk

Metcon

Every 2 Min for 4 rounds

150m Run

5 "Man on Fire" Burpees

Max KBS

"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory." Ghandi

WOD:

Strength

3x3 Front Squat (use 5/3/1 calculator)

Metcon

6 rounds

1 Min Row for Cal

1 Min Rest

There are many aspects to proper recovery:

Nutrition
Nutrition is the biochemical foundation that fuels our bodies. You can’t repair muscles without adequate intake of high-quality protein. Chicken, fish, beef, and eggs are all great choices because of their complete amino acid profiles. Carbohydrates are stored in your muscles and liver as glycogen. You need to eat some quality carbohydrates in order to replenish yourself. Vegetables, fruits, and some starchy tubers (i.e. sweet potatoes) are all good choices. Grab one of Michele’s delicious “Invictus Shots” after your next WOD to make sure you are getting the fuel your body needs. Don’t forget to eat some healthy fat as well. Besides serving as an energy source, fat helps you absorb fat-soluble nutrients like vitamins A, D, E, and K. Read the The Paleo Diet for Athletes by Dr. Loren Cordain for more information.

Sleep
Get at least 7 to 8 hours of sleep every night. During sleep, your body releases a chemical cocktail that will help enhance your recovery and give you the greatest benefit from your training. Muscle tissues are repaired and the central nervous system is rejuvenated allowing for you to train at peak performance the next day.

Rest Days
As I mentioned earlier, Michele is spot on with this one. If you are training hard enough, you will need to rest once every 2 to 3 days. Following a 3-on/1-off schedule or even a 3-on/1-off/2-on/1-off schedule would serve to benefit you. Active recovery is great, go for a swim, a quick jog, or even a round of golf.

Myofascial Release
The repeated microtrauma from training everyday can take its toll on your body. Adhesions and trigger points can lead to all sorts of pain in both your muscles and your joints. Grab a foam roller and start rolling out your muscles. Lats, pecs, traps, glutes, quads, and hip flexors are the hot spots you’ll definitely want to hit everyday. Lacrosse balls are great for calves and glutes as well. The taped balls are perfect for rolling the thoracic erectors as well performing t-spine mobilization. Feel free to schedule a massage but you’ll want to make sure you are doing some damage control on a daily basis.

Stretching
Do not save the stretching for rest days. Tight hamstrings, tight calves and tight hip flexors are often to blame for the pain and injuries experienced by athletes. Do yourself a favor and stretch out after every workout. You don’t have to stretch out immediately after the WOD. I realize people have to get to work or get home for dinner, just make sure you do stretch sometime between the completion of your workout and your 7 to 8 hours of sleep.

NSAIDs
Lay off the Motrin. There is a normal healing process that occurs after an injury. The first 2 to 4 days are the inflammatory response phase. This phase is essential for initiating the healing process. When you take a non-steroidal anti-inflammatory drug, like ibuprofen, the entire healing process is halted. Read more in Kelly Starrett’s article.

Cryotherapy
Instead of drugs, use ice as it can help with the inflammation associated with the muscle soreness experienced after training. Use ice packs, ice baths, ice cups, ice massage, just not ice cream.

Fish Oil
Supplementing your diet with fish oil can reduce inflammation as well as help lubricate your joints. Read Mark’s post here. Dietary supplements should always be the last thing to add to your recovery program. Make sure your nutrition is solid before adding fish oil or any other supplement for that matter.

Having an effective and comprehensive recovery program in place is essential for your continued success as an athlete. Failing to do so will inevitably lead to training plateaus and/or injuries. You should strive to combat under-recovery with the same persistence and dedication that you have in your training. Remember, elite human performance requires an equally high level of maintenance and care.

Written by Calvin Sun of Crossfit Invictus

"Courage is a special kind of knowledge; the knowledge of how to fear what ought to be feared and how not to fear what ought not to be feared."
– David Ben

Rest Day

Here is a chart from Trigger Point Therapy. Take a look at this and use a lacrosse ball, or whatever and try some myofasical release. It can be very painful, but you feel a lot better afterwards.

Tomorrow is Blake's last day because he heads out to Pensacola. We are going to meet at the Shed at 0500 to do the WOD.

"Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used." Richard E. Byrd

WOD:

Strength

3x3 Bench Press (using 5/3/1 calculator)

Metcon

6 rounds

15 Unbroken Pullups

20 Unbroken Pushups

25 Unbroken Situps

30 Unbroken Squats

Rest 2 Min between rounds

There has been a lot of talk lately about individual performances and how they measure up to the best. I get frustrated from time to time with my scores compared to Blake and Hiro, but I have to realize that they are amazing athletes and will be competing the Regionals (no small task). If you want to see your performance to continue to go up and be competitive, we must realize how much preparation and dedication is needed to become an elite athlete. Take a look at your nutrition, your rest and trust in the programming (Chad is doing an amazing job), and put the time and effort in to become an elite athlete. Just remember it won't happen over night, but with attention to detail we can push each other to be better athletes and represent the Shed down in Kirkland and show everybody just how good we are.

"No one ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction." Charles Kendall Adams

WOD:

Strength

3x3 Deadlift

Metcon

3 rounds

400m Run

12 95# OHS

50 Double Unders

"The gem cannot be polished without friction, nor man perfected without trials." – Chinese proverb

WOD:

Strength

3x3 Press

Metcon

5 rounds

15 Burpees

10 Power Cleans (use 65% of 1 RM)

15 CTB Pullups

Rest 3 Min between rounds

2010 Crossfit Games Site

"A total commitment is paramount to reaching the ultimate in performance."- Tim Flores

Snatch 3x5 (5/3/1 protocol, cycle 2, week 1)

Fat Grip Christine
3 rounds of

500M row
12 Dead Lifts (Body Weight)
21 Box Jumps

We received great news yesterday. Hiro qualified for the NW Regional. He was 1 of only 4 people accepted world wide to qualify via online submission.

Today I was informed by CFHQ that Blake will be allowed to compete at the SE Regional vice the NW! The Shed is going to be represented on both coasts!

"Victory belongs to the most persevering - Napoleon Bonaparte

WOD

Strength

3x5 Front Squat

Metcon

10-1

DB Manmakers

Box Jumps

Are you getting enough sleep?

"When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us."Alexander Graham Bell

Rest Day

If you find some time to mess around in the Shed, try working on some difficult gymnastics moves, such as the L-Sit.

"No man is fit to command another that cannot command himself." - William Penn

WOD

Strength

3x5 Bench Press

Metcon

5 rounds

30 Pushups

30 GHD Situps

Hot or Cold . . . What’s the Right Choice?
Written by Invictus member Rasa Dusa

Muscle soreness, stiffness and strains are the primary risks to obtaining the myriad benefits of superb fitness. The body’s primary response to these muscular strains and the first phase of the tissue healing process is the defensive mechanism of inflammation.

Inflammation is the body’s natural response in the tissue healing process. It can, however, be painful, can limit our movements and slow the tissue healing process, and at its worst, can compromise circulation, depriving our muscles of oxygen and causing cell death. So how do we mitigate the negative effects of inflammation, increase the tissue healing process and decrease the amount of time away from training?

Treating muscle injuries with heat or cold therapies elicit a wide range of positive cellular and vascular response within our bodies. But when is it appropriate to use cold, and when should you use heat?

Cryotherapy (cold) is most appropriate for any acute muscular injury causing inflammation and pain. In the acute injury phase (the phase immediately following an injury/strain) cryotherapy promotes faster tissue healing. The physiological response to cold includes vasoconstriction, a decrease in metabolic rate, and a decrease in pain transmission. The decrease in cellular metabolic rate leads to a decrease in the amount of oxygen required for a cell to survive in the area being treated. Therefore, there is less damage to the tissue and consequently a decrease in rehabilitation time. Cold application also suppresses pain transmission and acts as an analgesia which can allow pain-free exercise for the athlete. Cryotherapy may be used during all stages of the inflammatory response, ranging from the first day to as long as two weeks after injury.

There are several commonly used methods of applying cyrotherapy to injured athletes. These methods include, ice massage , cold or ice water immersion (Ice baths), cold sprays and ice packs. The cooling process includes three stages of cold response. The first stage is a cold sensation (0-3minutes), followed by a mild burning (2min-7min), and finally numbness or anesthesia (5-12min).

- Ice massage is commonly performed on a small body area such as the belly of the muscle, tendons or bursa or myofacial trigger points. For great tips on ice massage, review Calvin Sun’s January 19, 2009 blog post.

- Ice water immersion is indicated when treating a distal body part, large areas, and when circumferential cooling is preferred. Ice immersion involves placing a body part into a mixture of ice and water having a temperature range of 50 degrees F to 60 degrees F for 10-15 minutes.

- Ice packs are the mostly commonly used cryotherapy method. It is recommended that a layer of thin wet cloth be placed between the ice pack and skin. Then ice packs are to be applied over the injured area and secured in place for 15 to 20 minutes.

So when is heat appropriate?

Thermotherapy (heat) is appropriately used when the inflammatory reaction is beyond the acute phase. The introduction of heat during the chronic inflammation stages encourages tissue healing and assists athletes in regaining range of motion prior to physical activity.

Thermotherapy causes an increase in cellular metabolic rate and blood supply, and can serve to accelerate inflammation. With the rise in a cell’s metabolic rate, the cell’s demand for nutrients and oxygen increases. Blood flow will be increased to encourage the delivery of those nutrients necessary for healing and aid in the removal of cellular debris. However, the increase in cellular metabolic rate can also accelerate the rate of cell death, and thus slow the healing process.

For a physiological response to occur, heat must be absorbed into the issue, causing an increase in molecular activity. Methods of heating are generally classified as either deep or superficial. Deep thermotherapy involves microwave diathermy, shortwave diathermy and ultrasound. These forms of deep heat require specialized equipment and training. The most common superficial thermotherapies include moist heat packs, paraffin baths and warm whirlpools. Among the superficial thermal agents, moist heat causes a greater increase in the deep-tissue temperature than does dry. Additionally, moist heat can be tolerated at higher temperatures than dry heat. The easiest way to apply moist superficial heat is with a hot water bag or moist wet towel applied directly to the area in which heating is required, or simply jump in a hot tub.

"Free will and determinism are like a game of cards. The hand that is dealt you is determinism. The way you play your hand is free will." Norman Cousins

WOD:

Strength

5x5 Deadlift

Metcon

40 to 20 Alternating Sledge Hammer Strikes

10 to 1 Strict Pullups

From CFV, Collin Jenkins:

I have witnessed well over 5000 CrossFit performances, and have been able to pick up on lots of different tendencies and qualities of athletes who continually are able to put up top performances (relative to their abilities) day to day. Here are 2 of them:

1 - ABSOLUTE FOCUS
When I refer to focus, what I mean is the ability to maintain concentration on the task at hand, especially as heart rate climbs up and muscles begin to fatigue during the workout. When someone is in a focused state or "in the zone", I have noticed their face is unusually calm for how hard they are working, and that their eyes are completely locked onto what they are doing. I have found that learning to use positive self-talk and relaxing the face can successfully improve this aspect of performance.

2. NO THINKING
We work a lot on technique for movements, sometimes with minimal weights, or under low intensity, to help improve the skills which are crucial to long term fitness development. During skill practice, we want to think about movement so we can develop better, more efficient motor patterns. However, it is important to understand that once the clock starts for a workout, all thinking should shut off, unless you purposefully are lowering your intensity to improve some skill (such as pose running or Olympic lifting).

"Performance, and performance alone, dictates the predator in any food chain."
SEAL Team saying

WOD:

Strength

3x5 Press (Month 2 5/3/1 Calculator)

Metcon

7 rounds

5 HSPU

10 Pullups

20 Squats

"73" felt compelled to add some inspiring words to his sledge hammer. Jason and I also bought two new sledges for tomorrow's WOD.

"Two men look out the same prison bars; one sees mud and the other stars." Frederick Langbridge

5/3/1 Clean and Jerk

Then

1.5 Mile run forward
1.5 Mile run backward
Ok, Ok, I have been slacking on the posts. I admit it. Below is the downloaded path vs time that Hiro, Blake and Justin took when doing the run this morning. Justin summed it up best "that was worse than running up Mt Erie"


Regardless, great effort boys.

See everyone on Monday.

Rest Day

Ramon went up to Bellingham today and picked up a rower and GHD. Dude, you complete me...No Homo! Thank you! Looking forward to seeing them in the programming.

For those that may be interested I wanted to remind everyone about Robb Wolf's nutrition seminar May 2nd at CF Seattle. Shelly and I have both registered and would love to see you guys there as well.

I really enjoyed listening to him the last time he was in Seattle. Very informative.

So drop the muscle sammiches and get onboard for the big win!


"The only thing in life achieved without effort is failure" - unknown

Whirlwind last 24 hours.


Let me apologize for not updating the site yesterday. I received a phone call from "73" yesterday morning informing me that the CrossFit online qualifier requirements had been posted....oh, and they had to be completed and submitted to HQ by 0800 this morning! It is a good thing that "73" has nothing better to do at work than check the CF games website.


Blake completed the online qualifier "just in case" he is not allowed to compete at the SE Regional. Hiro completed the online qualifier due to missing the sectionals for Navy operational committments.


So, yesterday at 1600, several of us met over at BBN to watch Blake and Hiro complete the first WOD (Hiro had already done our regular WOD earlier that morning). At 1900 we came back to BBN for WOD 2.


This morning at 0445 we met at The Shed for WOD 3.


I cannot stress enough how impressed I was with the performance of both of these athletes. Great effort.

Below lists each WOD and a link to the raw video that was submitted to CFHQ.



WOD 1
5 rounds of
10 Deadlift (225#)
10 Box Jump (24")
10 Toes to bar


Blake 6:17 Video
Hiro 7:32 Video


WOD 2
150 Double Unders
30 Thrusters (135#)
30 Chest to Bar Pullups


Blake 8:41 Video
Hiro 7:28 Video


WOD 3
3 rounds of
7 Front Squats (185#)
7 Muscle Ups


Blake 3:56 Video
Hiro 5:20 Video


On behalf of all of us, I would like to publicly thank Len Nuanez for his support in allowing us to use his gym for WODs 1 and 2.

"Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more." ~A. Lou Vickery

SUCKS TO BE SHEDLESS

Shed crew, just wanted to let you know I've been following your efforts, witnessing PR's on the blog, and gathering occasional updates from Chad. It really sucks to be out of touch and away from the Shed. Keep up the good work.

Eric, fantastic job on keeping the blog rolling.

By the way...5/3/1 freakin rules.

Later,
Trent

WOD:

Strength

5/3/1 Snatch

Metcon

AMRAP in 10 Min

HSPU

Rest 5-10 Min

5k Run

I should be picking up the rower and GHD tomorrow, so now we can add in some C2 action.

"They can conquer who believe they can. He has not learned the first lesson in life who does not every day surmount a fear." Ralph Waldo Emerson