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Started by Freeflyer, August 29, 2010 · 230 Replies · 12,562 Views
WEEK 6
DAY 6 (41)
Warm Up:
WOD:
2 rounds of:
WEEK 7
DAY 3 (45)
Earlier in the day:
about 3-4hrs later
Warm Up:
WOD:
Notes:
WEEK 7
DAY 5 (47)
Warm Up 1:
WOD 1:
WOD 2:
Support (5sec) Roll to Inverted Pike Adv Tuck BL (5sec) Inverted Hang (5sec) 90/90 FL (5sec) Inverted Pike Adv Tuck BL (5sec) Inverted Hang (5sec) 90/90 FL (5sec) Roll back to German L Hang (10sec)5 rounds of:
Notes:
WEEK 8
DAY 1 (50)
1.5hrs of combatives training this morning
Warm Up:
WOD:
WEEK 8
DAY 3 (52)
Warm Up:
WOD:
Notes:
WEEK 8
DAY 5 (54)
About an hour of ultimate football in the morning. Might have hurt my foot a little landing wrong after going for the ball.
Warm Up 1:
WOD 1:
About 2hrs later
Warm Up 2:
WOD 2:
Notes:
WEEK 9
DAY 1 (57)
Hour of combatives training this morning. I think I am slowly starting to catch up to my coworkers in strength, I beat a few in grappling today, when usually they just muscle me around 
Warm Up:
WOD:
Notes:
Set 2
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Set 3
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Wow... when I recorded these on my camera the video quality was much brighter and nicer overall... I dont know why when I uploaded them you youtube they got so dark and crummy... I was going to put them in digital coaching... but with that terrible quality, it doesn't seem worth it.
WEEK 9
DAY 2(58)
Notes:
WEEK 9
DAY 3 (59)
About an hour of combatives training this morning.
Warm Up:
WOD:
Notes:
WEEK 9
DAY 4 (60)
Warm Up:
WOD:
3 rounds of:
Notes:
WEEK 9
DAY 5(61)
Warm Up:
WOD:
Notes:
Haven't been posting it, but I've still been doing those hour long kettle bell classes every saturday. They are terribly hard, strength wise, but they do get my heart rate up a bit at least. And I am largely there to learn good form anyway, so I can do it on my own. I hate paying exorbitant amounts of money for stuff I can do in my garage...
Nick, what's your programming for these large volume sessions every now and then? I see the occasional 8 set + on a particular movement like back squats.
I've been messing around recently to see what I like. But right now I think I am sticking with alternating weeks of front squat and back squat on monday and friday. Monday is 3x5 and friday 8-10X3. I plan on adding 5lbs a week to the FS and 7.5 to the BS, so it is only 10-15lbs a month for each exercise. That way it will hopefully be a nice steady progression, with the two complimenting each other.
I guess we'll just see how it works out. I have goals for each that when I hit I will start working on other things, but I want a 1.5XBW FS and 2XBW BS for now. After that I will start re-learning the olympic lifts again.
Great stuff. Please remember to add your insights after you attain your goals or after you pass your testing phase. I'll be sure to read them and learn from your setup.
WEEK 10
DAY 1 (64)
Warm Up:
WOD:
Notes:
WEEK 10
DAY 2 (65)
Warm Up:
4 Rounds of:
Notes:
So my Wife and I are officially coming to all 3 days of the Seminar. Hope to see many of you there!
WEEK 10
DAY 4 (67)
Warm UP:
WOD:
Notes:
WEEK 10
DAY 6 (69)
Warm Up:
WOD:
Nick_EOD said:[*]Really excited about tomorrow. Doing the CF Mobility WOD Certification with Kelly Starrett. This should be very useful, since mobility is a big sticking point of mine.
So totally jealous! Let us know how your experience will go.
Got a lot to catch up on. First the workout stuff:
Monday - Combatives in the morning. Started my warm up that night, but was exhausted from lack of sleep 2 nights in a row. So I didn't do anything more than a little kettle bell work.
Today - STRESS COURSE!! This thing was a beast. I'll give an overview:
NOTE: Most of the running between stations was in soft sand up and down hills, although a small amount was on a road. Total running distance was probably 5mi.
I intended to do a workout today when I got home, but that course smoked me. It took close to 2hrs and by the time I got home today, I wanted to do nothing but take a nap. Definitely will do one tomorrow though. Next week there will be no WODs since it will be a week straight of very little sleep (maybe 4hrs/night) and constant drills. It is our team evaluation process to determine if we are qualified to deploy and/or respond around the world. So there will be no time or energy for working out. I need a week off anyway, since I think I am starting to overreach a little anyway.
Sunday I attended the Crossfit Movement and Mobility Trainer Seminar taught by Kelly Starrett. I will post a detailed post about it, in the thread I made a while back about whether or not I should go. I will just say it was one of the most informative classes I have ever been to, and way way worth the money. I would recommend it to absolutely everyone who wants the most out of their performance or even considers coaching athletes.
That obstacle course sounds brilliant. How often would you guys do something like this?
Not too often really. Every couple of months. It is mostly to test out your gear and make sure nothing will fall out in during lots of movement. Also to test our job skills under the stress of being very tired. It is also a nice test of general physical fitness. I definitely tested my upper body strength, lower body strength (on the hills in particular), and a serious test of endurance.
It is a lot of fun, but we spend so much time just training our job, or taking care of admin/supply/etc type issues, that stuff like this takes a back seat. it is great for the occasional test though, to see where you are at. I was surprised at how well i kept up with running in full kit to be honest. I never run at all anymore. I guess all those squats really are paying off, helping me carry that extra load around. I wasn't the fastest guy on the team, but definitely not the slowest either, which is great, since I usually am one of the physically weaker guys.