This is DIRTY's Typepad Profile.
Join Typepad and start following DIRTY's activity
Join Now!
Already a member? Sign In
DIRTY
Recent Activity
DIRTY is now following Rsilver22
Mar 29, 2012
FINALLY, The Dirt has come back to...Reality. CROSSFIT WOD #3 16.6 After returning from my WrestleMania getaway, I realize that I'm a much better CrossFitter IN MY HEAD than I am in reality. In my head, I don't think there's anything that I can't do, no weight I can't lift and no movement I can't conquer. The reality is a much different story; leave it to reality to ruin things. But I think that every CrossFitter worth his or her salt is the same way. We all shoot for the moon so that if we fail, we'll land among the stars. We take on hardcore tasks and set difficult goals for ourselves to ensure that learn, grow, and constantly challenge ourselves. Competition, especially with ourselves, is ever-present, and that's how we like it. If it were easy, we wouldn't want to do it. Today's WOD is a reality-busting gutcheck, so be ready to push yourself hard. The clock runs away from you so fast you'll swear it owes you money. Only you can determine how far you go, so show us what you got... SQUAT CLEAN/ SQUAT JERK Like any MLB pitcher, the secret lies in the legs. Be sure to keep your chest proud as you start the movement, and quickly shrug and scarecrow. Once the bar is up in the air: DROP YOUR HIP AND SQUAT UNDER THE BAR. This will initiate the squat part of the movement, but conserve energy by getting you under the bar quickly and efficiently. Next, EXPLODE UPWARD and use your momentum to get that bar overhead. Do what you can to make it one fluid motion, like a thruster, so that you can get the weight up and lock out at the top. That's one round. Dig deep and get as many as you can. The FIVE minutes fly, so don't waste a single second. OBSERVATIONS I've always depended on my leg strength to get things done for me, but I see now (very clearly) that I need to put in work in the squat/dead lift department. Knowing your weaknesses is a strength, but only if you do something about it. Good luck to all of you participating in the CFG WOD. Kill it. Get at it.
1 reply
And for Christ's sake (and your), DO NOT underestimate the importance of warming up and cooling down. Take 5-10 minutes PRE and POST WOD to do some stretching on your own! Not only will it prepare your muscles for the torture you're about to go through, but it'll keep you from getting too sore. Dale!
1 reply
Thanks. I put up a post about it (as well as today's WOD), but it disappeared. I think I didn't save it! Work hard, and Get At It!
1 reply
I'm so upset that my time got CRUSHED by absolutely everyone. Where did I go go so horribly wrong? This is going to bother me for days... Good work, jerks! (Just kidding. You guys killed it. My ego may never recover from this...)
1 reply
Winning, Duh! 12:33 RX Step up to the bar and take a shot at this DT-like WOD. But don't think you can take it easy just because you're not leaving the bar; hit it hard or you'll be the wrong kind of wobbly after a few rounds... DEADLIFTS Chest proud, butt up, back straight. Drive with your legs and open your hips up top. You're going to want to Tap-N-Go here as it's probably the the movement you're most comfortable with. I prefer the alternate grip here to preserve my forearms. GO! POWER CLEANS Explode up, shrug, and throw them 'bows under the bar. It will feel heavy in your later rounds, so just Tap-N-Go and get them over with. DO NOT WASTE YOUR LAST REP! Take advantage of the fact that the bar's already up here and move right into the next movement, which in this case is... PRESSES Get that bar up over your head however you have to: Push or Split. You're going to want to lock your elbows out at the top of the movement. DO NOT DROP THE BAR or you'll have to Power Clean it up and Press it again. Again, DO NOT WASTE YOUR LAST REP! When you finish the last rep, bring that bar down into the Back Rack position and get ready for... BACK SQUATS Be sure you get your hip past your knees and keep your chest up. There's only 2 reps, so get them done smoothly. OBSERVATIONS The transitional reps are the key to being efficient here. Do not drop the bar; move directly into the next movement. Stringing together reps and movements is the ONLY way to do this WOD efficiently. Work smart, not hard. OK, fine, work hard too! Get at it!
1 reply
Death from Above WOD #1- 115 lbs OHS/ 2 rope climbs & 8 ORPU WOD #2- 2 rounds & 12 snatches This strength WOD is a great way to start your week. Focus on form, but don't think you can get away with slacking on the intensity... OVERHEAD SQUATS Get that chest up, butt down, lock out those elbows. Remember, your center of gravity is over your heels, not over your head. Drop your butt below your knees and make like you're pushing the ground away from you with your legs. ROPE CLIMB I'd never tried the rope climb, and while I did manage to get my sweaty butt up there, I was afraid of falling out of the sky like the birds in Duck Hunt, so I went with the One Ring Pull Ups to be safe. While the ORPUs are nothing like the Rope Climb, they challenge you enough without the fear of becoming a shooting star. I will say that I was jealous of the rope burn Molly had; it looked pretty badass. Next time, Rope Climbs are mine! ONE ARM KB SNATCHES It's exactly what it sounds like- this is the same movement the guys on Jersey Shore do before a night of fist-pumping in the club. Be sure to lock that elbow out or you risk knocking yourself out with the Kettle Bell or giving yourself a Guido-licious hairdo by mistake. Be sure to drop your hip slightly on the way down, and control the weight the entire time. You're going to want to drive up with your legs, too. BURPEES Ugh. Just do'em. Go! OBSERVATIONS Rope Climbs... Gotta get used to them, plain and simple. I've been staring at those ropes for a while, and now they've become part of my wodding reality.
1 reply
CFG WOD #1 (second attempt) 3 rounds 2 Dubs To say that I'm disappointed is an understatement. The simple truth is that I don't have Dubs like I thought I had Dubs. I got Dubbed to death. I couldn't sting 5 together to save my life. I learned a valuable lesson: you can't get by on desire alone; you've got to put in work. I've never really needed Dubs until this WOD (and every other WOD), so I let them slide and it caught me in the ass. CrossFit is a lot like school: if you don't study, you aint gonna pass, no matter how smart you think you are. Stringing 30 in a row during a warmup means nothing if you can't sustain that intensity throughout a WOD like this one. I knew that Dubs were my weakness, and I didn't put in the work I needed to. The result: EPIC FAIL. Wanting it isn't enough; everyone wants it. You gotta work at it before it's yours. Double Unders have made a very hard-headed and determined enemy today. Congrats to Karen, Adrien, and Laz for improving their scores. Get at it.
1 reply
High Power DNW OBSERVATIONS It had always been in my hands. Literally. It was all in my hands, and had always been. Today I discovered how to consistently do Double Unders, and it all relied upon controlling the speed of my hands. Timing the jump came next; you speed your hands up only when you've jumped up. Jump, pass, pass. Jump, pass, pass. Once you get that, you steady the rhythm of your hands to match the rhythm of your feet. Good looking out, Danny. Just make sure you never lose another "Double Under Death Match" to Karen. The ankle is better. Much better. Still sore, but there's no sharp pain, just the dull ache of a tendon that's been pulled. I've got Dub Love... TALL CLEANS This movement is designed to get you under the bar from an upright position by practicing the high powered movement created by your hip and carried through by your shrug and high elbows. This isn't a Hang Power Clean, so don't go dipping and then bringing the bar up. Focus on creating that power that comes from the hip and then shrug, throw them 'bows, and drop under that bar. SQUAT CLEANS Great movement for getting heavy weight up. Starting from the ground, you'll bring that bar up and EXPLODE once you pass your knees. Immediately shrug, throw them 'bows, and drop under the bar and into a squat position. Remember, the weight should be heavy enough that you wont throw it over your head and have it land on you; this is a control movement dedicated to getting heavy weight up. Oh, and enjoy the mile run. Get at it.
1 reply
Unofficially, it's a pull/tweak. I'm resting the damn thing so that I can do the WOD again on Friday. Being able to improve my time on that WOD is my goal for the week, so I have to rest up and hope the ankle improves. I tried to make an appointment to get it checked by a doctor, but all appointments that my insurance covers aren’t available until April 8th, so I’ll get it looked at then. I went in to the box today, scouted the WOD, and stretched. Didn’t WOD. I’ll try jogging on it on Thursday. If everything feels good and I have no pain, I’m going at it on Friday. I don’t want to hurt myself any further, so I’m going to take it easy until I can get it looked at by a professional. Ice, tape, and heat. Light stretching, too. Cuidate, because reinjuring yourself isn’t worth it.
1 reply
C'Mon 12 minute AMRAP- That means that the time will fly, and that you've got to push yourself. When you're done there, you have one minute before you start 7 minutes of sprints. It's a fast WOD, so get ready to move. FRONT SQUATS There's only 5 reps, so you'll want to go heavy. Good dorm is crucial here. Keep that weight on your shoulders and over your heels. Be sure to get that butt past your knees and open up at the top. RING PUSH UPS Keep the ring tucked close to your armpits. You want to be in control the entire time, so make sure it's close to your body and that you're pushing straight up and down. These can be done relatively quickly, so get a move on. TOES TO BAR Be efficient and use your momentum here. These get tiring, so using your hips and core to get your toes up is a good idea. Again, you can get through these relatively quickly if you don't just hang around. SPRINTS The key here is to not stop running. Sprints turn to jogs, but jogs shouldn't turn into powerwalking. Run hard every time. Get at it.
1 reply
Chip Away D.N.W. (I went into the box for Moral Support) This WOD combines 10 different movements to welcome you into the new week. Move fast and don't let the clock catch you. Also, Don't get discouraged; you'll be done in under 25 minutes. WALL BALLS The good news is there's only 50. The bad news is that there's 50. Challenge yourself to do whatever it takes to not break these up. Some folks went 25-30 before they dropped the ball, but they took a deep breath and went right back at it. If you go for small chunks of reps (like 5 or 6) and take a break, you'll be there all day. Aim for all 50 in a row. PULL UPS Just like the Wall Balls, try to look at this as a glass-half-full situation. Get up there, knock out as many in a row as you can, and put this movement in your rearview. Go for large chunks at a time, like 15-20, and move on. This is a great time to get that kip to work, so take advantage of it. If you're jumping your pull ups, be sure to get full range of motion and extend your arms fully before you jump. Also, focus on getting that chin over the bar each time. PUSH UPS Don't even think about these; just drop and get'em over with. POWER CLEANS Again, there's only 20. Choose a weight that's going to challenge you and start cleaning. Keep that chest proud and explode with your legs. Be sure to throw them 'bows and open your hips before going back down. As always, Tap-N-Go your way through these. BURPEES I'm over these. They're like a dripping faucet at night- annoying at first but you just get used to it. Drop and gimme 10. PUSH PRESS Again, there's only 20. You'll be using the same weight you power clean; don't scale down. You can do this. Crank out at least 10 in a row because once you put the bar down, you have to clean it back up. Rest it on your shoulders if you have to, but don't drop it. KETTLE BELL SWINGS Only 30 reps, but Form is crucial to building momentum and stringing together a bunch of reps. Thrust with your hips, drop your hip at the bottom, and show ears at the top. Go, Go, Go! BOX JUMPS Again, don't waste time trying to breath here. Explode up, jump back down, and repeat 39 more times. DUBS Just because they tried to kill me doesn't mean you can't kill them. Your legs will be tired, so remember to jump higher than you think. Keep your wrists moving and get yourself into a rhythm. Finish strong. OBSERVATIONS -730 worked hard today. Tony, Joy, Alysha, and Sylvia started their week strong. Way to shake off the weekend. - Worked on pull ups today. Trying to smooth out my kip. 11 sets of 10 reps. Doing what I can. - I'm resting up so that I can do the CFG WOD #1 again on friday or saturday. If at first you suck it up, try and try again... Get at it.
1 reply
CFG WOD #1 2 rounds + 26 DU This WOD is a doozy, but if you stay focused and power through your exhaustion, you should be fine. Dig deep, you're gonna need it. DOUBLE UNDERS These are the bane of my existence. Throw in a bad achilles tendon and I was looking at my nightmare. I didn't sleep at all thinking about this damn WOD. All excuses aside, the DUs were easily the toughest part of the WOD. 30 DU are tiring, no matter how you look at them. My double unders are garbage to begin with, but I did what I could and hopped them one at a time (I doubt my score would have been much better if I were 100%). The DUs chewed through the clock much faster than I imagined. If you have DUs, blaze through them. Don't think about it, just hit them dubs hard and fast like they owe you money. You can breathe later. SNATCHES Tap-N-Go. No question about it. Focus on staying controlled. Ghost that bar down so that you can snatch it back up quickly. I saw a lot of athletes use their great form to their advantage here. Form is the key. Yes, it is light weight, but it's also high rep, so if you start by muscling that weight up, it WILL catch up to you fast. Keep that bar close to your body, as if you were taking your shirt off, and explode with your legs once you clear your knees. I only got through two rounds, but this was the movement I did best (obviously). Do what you can to NOT break these up. I saw some folks do 5, take a deep breath, and then go again. This looked like a solid strategy too. Breath where you CAN, not where you want. Snatch and snatch some more till you're done. OBSERVATIONS -The "D" in Dirty now stands for Determined. I have a lot of ground to make up in these next 5 weeks. Those of you who weren't satisfied with your scores should consider doing it again. You have time. -Every rep counts. DO NOT STOP until your judge tell you to. -Special thanks to Rob, Mike, and all of the coaches and judges for being so organized and efficient. Also, congrats to all the CFG and and CFV athletes who came through to rep their boxes hard. I'm proud to say I'm part of the same three headed monster as you guys. When that clock hit 9 minutes, I thought the roof was going to blow off that place. I was covered in sweat, but surrounded by intensity from the crowd; thank you for coming out to watch. -The Civil War Games banner looks great. I'm tempted to abuse the bragging rights, but this is a time where all three boxes need to come together and make sure we send our best athletes forward. I will point out that my last name is misspelled. I'm torn between being proud and amused. It's "Nodarse". It's all good though. -Lastly, someone get Chris M(onster) and Ice bag for the chichon on his dome. Nice shot, brochacho. -WOD #2 better look out. I know a lot of good athletes who are on the warpath. Get At It.
1 reply
ShamRocked 9 rounds Like most St. Patty's Parties, this WOD looks simple on the surface. But before you know it, you're on the ground gasping for breath and have no idea what happened to the last 10 minutes of your life. WOD hard now to make up for the bad things you'll be putting into your body later today. There should be a St. Paleo Day... DEAD HANG PULL UPS Holy crap do these things get tiring fast. I ended up kipping in rounds eight and nine because I was gassed. There's nothing to it here: just drop all the way down and pull your chin up over the bar. Enjoy! SCATTERED PUSH UPS These were surprisingly fun and challenging. Since you have to change the position of your hands after every push up, I came up with a little pattern to avoid confusion. I started with a normal push up, the went wide (hands far apart), then narrow (hands close together), then I imagined that there was a box on the floor and I put my hands on the corners and did push ups, both narrow and wide. You don't have to do all that, it just worked for me. Do them quickly and move on. BUTTERFLY SIT UPS You know how these work. Do them quickly. Don't lollygag or they'll eat up the clock. OBSERVATIONS My tour of different classes has allowed my to meet some very cool people. The 10am class has a lot of hardworking athletes in it; you guys killed it. Dave, good to meet you. I didn't do thrusters today. It sucked watching from the sidelines. Sitting from the sidelines is a nightmare; I miss that nervous feeling in the pit of my stomach right before the SWOD starts. Since today's WOD had little to do with my Achilles tendon, I let myself get at it. Those of you competing in the games, DO NOT let DOUBLE UNDERS frustrate you. Yes, they suck and they will get annoying, but you can do them and move on. If you put up a time you're not happy with, take a day off and try it again. You only lose if you quit. Be safe tonight. Get at It!
1 reply
Grace Interrupted DNF (Or Start) This WOD is a great "Games Prep" WOD as it combines power and endurance. Move quick or the clock will pile on the minutes... CLEAN AND JERKS Tap-N-Go is your friend here. Keep your chest high, butt down slightly, and drive with your legs. Once it's clean, Jerk it up. Be sure to show ears; standards and important, especially now that we've got our Game Faces on. Try to get through this as quickly as possible. BOX JUMPS You'll be doing these often, so the quicker you get'em done, the better. Do what you can to not break them up because they have the potential to take up time if you let them. You have 10 K2E waiting for you, so move on to them. KNEES 2 ELBOWS Use the same concept as a kip to utilize your momentum here. Bring those knees up, kick your feet back, and then drive your knees up again. Remember, you don't want to be swinging all over the place, so keep your movements tight and efficient. Finish these up and get back to those Box Jumps. OBSERVATIONS I FINALLY got my double unders down! During today's Skill WOD I got 31 in a row! And then the Achilles Tendon on my left ankle exploded. Ok, so it wasn't an explosion per se, but it felt like it got hit by lightning and caught fire. I started stretching it, and since it didn't get any better, I hobbled around the box and watched everyone in the 12:30 class put in work. I need to be ready for this Saturday, so I’m taking no chances; it’s rest and recovery for me. If anyone has any advice (I’m icing it as I write this) please let me know. I was excited to see lots of folks I hadn't seen in a while. I forgot how energetic the box becomes when a WOD starts; normally I'm in the middle of it, so I don't ever get an outsider's perspective. You could power a city with the electricity in the air. Props to Gus for believing in himself and going RX. What took you so long? You’ve had that all along! Props to Daniela for using the 24” box during her WOD. That was impressive. Guys, register for the games now! Stop reading and REGISTER! GET AT IT!
1 reply
Helen X 2 Dirty & Laz 16:34 RX This Partner WOD takes an already-intense WOD and cranks it up a notch. You think having a partner makes it easier? Not if you're doing it right. Work as hard as you can to get the most out of this one. Tag, you're it! 400 METER RUN It's no secret that running sucks. So do taxes and going to the dentist, but we have to do all these things whether we like it or not (especially the dentist). As always, the best thing to do is just get it over with. Your partner will be waiting for you to tag them in, so haul ass and finish the run. You'll have a few seconds to catch your breath, so go all out and go cheer your partner as he/she performs the next movement. This is the most time consuming segment of the WOD, so move fast. KETTLE BELL SWINGS 21 in a row. That's it. That's all you have to do. Yeah, it gets heavy, but how's that a surprise? DO NOT break these up. Get in your own head in a positive way and tell yourself that you''ll be done in no time, which is true. These will eat at the clock if you let them, so don't let them. As always, drive with your hip, show ears at the top, and drop that hip on the way down. PULL UPS 12. That's it. DO your best NOT to drop from the bar. Kip your chin over that bar, kick those legs back, and kip again. If you do drop, jump right back up. Take advantage of this movement since it can be done quickly. Now go! OBSERVATIONS -Signed up for the games. Go sign up. No excuses. -Flexibility still improving. I should be able to touch my toes by next year (remember to stretch every day, post-WOD). -Good work today, partner. Way to Get At It. 6:30Dirty loves 630. This WOD was hard on the ol' forearms. Stretch'em out and warm the up. Get at it.
1 reply
Tabata VS. Prefontaine Push Ups = 8 Squats = 12 Pull Ups = 4 Mile = 7:34 This WOD is different in that your score is actually your LOWEST number of reps per round. I want very badly to justify my scores by mentioning how great I think I did on 7 of the 8 rounds, but that isn't how this works. Ego check, baby. Ego check. PUSH UPS I went balls to the wall here. I was dead by the last round, but that's the idea. You've got to push yourself when you're at your most tired and vulnerable. Be sure to go all the way down before you come up. Warm up your shoulders! B2B SQUATS These things were something else; get ready for that sweet, sweet lactic acid build up. I'm not going to spoil the fun, but I will say that your 10 second rest might actually be the worst part. When squatting, get those hips low; drop them all the way down. PULLS I went with Pull ups. I am surprised how quickly I got gassed. The first 5 or 6 rounds were great, and I posted some good numbers, but they don't matter. It was the 7th and 8th rounds that cost me. Don't let that happen to you. Get on that bar and pull it down! MILE This was bitter-sweet. Nothing like a good run early in the morning, especially with your quads en fuego. This is where you'll channel Prefontaine and go all out. I challenge you all to SPRINT the last 200 meters. There's no point in saving anything in the tank, so leave it all on the street. OBSERVATIONS Sign up for the games. I will do so later today. CrossFit and competition are synonymous. You are your biggest competition, so dig deep and force yourself to the edge. Once you're there, there's only one thing to do... GET AT IT!
1 reply
Lol... I am a worldly man. Hawaiian is my 3rd language.
1 reply
Maui Wowie Dirty & Anthony 26:57 RX The island of Maui is the second-largest of the Hawaiian Islands at 727.2 square miles (1883.5 km2) and is the 17th largest island in the United States. It's quite aptly named, because this WOD is 727.2 times harder than it looks and is 17 times more likely to tire you out quickly than most partner WODs. There are three rounds worth of balls in your future, so get ready. BURPEE CHEST PASSES As if Burpees weren't bad enough, some sicko went and found yet another way to make these things more unpleasant. Here's how it works: You'll pick up the Med Ball, chest-pass it you your partner (who's 8 feet away), do a burpree, come up, and catch a pass from your partner. Now repeat till you're exhausted. The fun part is watching as that ball gets heavier and heavier, as well as sweatier and sweatier. You can partition them however you want so long as you do 50 as a couple. We went 10, 10, 10, 10, 5, and 5. As they say in Hawaii, "Mahalo E Ke Akua No Keia La!" Enjoy! BUTTERFLY THROWS This is exactly like a Butterfly sit up, except that you'll be slinging a Med Ball at at your partner as you come up. Be sure to pass the ball accurately to your partner to keep that intensity up. This sounds bad, but I was throwing it at my partner's face so that all he had to do was sit back with the momentum. When you catch the ball, let it take you back, and then use you arms to bring you up, then tighten your core to fling the ball forward. Remember, this is a core work out, so use your core. Trust me, you're going to need your arms and shoulders later. OVER-THE-BAR SHOTS These took a little getting used to. We're all so accustomed to throwing the ball straight up that chucking it forward feels odd. By the 5th or 6th rep, you should have it. Be sure to catch the ball as you're squatting to conserve energy and momentum, and toss it up as you come out of your squat. Don't break these up for any reason; there's only 25 a piece for each of you, so get at it. OBSERVATIONS In case you didn't notice today's pic, this WOD is named after that cute little baby named Maui ( Congrats to Mike and Illiet). In a lot of ways, we're wodding to welcome her into the world. We've got HERO WODs to honor those who no longer with us, and now we have BABY WODs to welcome our newcomers. That's the circle of WOD. Be sure to warm up your legs and shoulders. Have a great weekend, and GET AT IT!
1 reply
Games Prep #4 This WOD is INTENSE. You really have to go balls to the wall, literally; there are wall balls! Get ready to Get At It. WALL BALLS/ PULL UPS = 60 WB/ 53 PU RX WBs There is no stopping. I let me attention slip for one second and I ran out of time. DO NOT break up the Wall Balls! You need to go 30 in a row, followed by 20 in a row, and finally 10. PUs Be sure you're using your momentum and kipping up. Karen noticed that I wasn't being as efficient as I could be since I wasn't making full use of my kip. Do these as fast as possible, too. Crank out as many in a row as you can or the clock will catch you. DEAD LIFTS/ INVERTED PUSH UPS = 18 DL/ 30 PUs RX DLs This is heavy weight, so focus on keeping good form and moving quickly. These DLs took it out of me; the calluses and blisters on my hands are beautiful. Be sure to drive with your legs and keep that chest up. I wasted a lot of time staring at the bar with hatred, but it didn't help me get it up off the ground. Knock out the DLs ASAP- tap n go style- and move on. IPUs These aren't as bad as they seem; you'll be able to move through them quickly. Get your chest all the way down to the floor and and lock out your elbows at the top. There's only 10, so do them quickly. 1000 METER RUN = 5:09 (so pissed, but I almost got you, Karen) You will feel the Dead Lifts as you run, but the key to finishing strong is focusing on your breathing as you run. You're gonna be gassed, obviously, so why focus on that. Instead, focus on steadying your breath and controlling it. I actually got faster as the run went on. When you turn that last corner and see the IACF sign in front of the box, that your cue to turn on the jets and SPRINT! Yes, I said it. This is the last phase of the WOD, so unless you have some reason to not got all-out (HINT: There is NO reason), SPRINT your ass back into the box. OBSERVATIONS I miss 630. 730 is a great group though, except for this one dude with a big head who wears Florida Gators gear all the time (Go Noles) and doesn't show up anymore, they're all good people. Even that dude is cool when he shows up. Sometimes. Be sure to stretch AFTER the WOD; you'll notice a huge relief in your body if you do. Thanks, Anisha. Way to kill it today. As always, we have the best coaches on the planet. K and D, thanks for the tips and encouragement- i appreciate it. GET AT IT!
1 reply
Games Prep #3 7 rounds RX Another short, intense WOD. I realized what did wrong right after the WOD, but more on that later. CLEAN AND JERKS Ok, so you didn't have to wait long to see where I went wrong; here's where I effed up. These CJ's have to be done Tap and Go for maximum efficiency. I stupidly dropped the bar after every rep, and that took a lot of time between reps. For this WOD, YOU HAVE TO Tap and Go. Anything else is super inefficient, as is evidenced by my score. By dropping the bar, I was essentially breaking up my reps because I was resetting for each rep. Very dumb. BOX JUMPS Feel that happy burn in your thighs? Yeah, that's CrossFit's gift to you. I think Dre's programming this week, so send all complaints to him. Me, I'm sending props. Box Jumps really get your heart pumping, but make sure you're using your arms to get you moving up as you jump. It's kind of like a fist pump, only you won't look like a mongo and you'll be doing something useful. Again, don't break these up. DOUBLE UNDERS Slowly but surely, I'm getting there. I was tearing off 5, 6, and 7 in a row. Surprisingly, these weren't my worst movement today. I'm realizing (as I was told all along) that it's all in the wrists. These things tired my out, but it was awesome to do them consistently. Get them over with and head back to the bar. POST-WOD SKILL WORK Ring Dips Ring dips force you to us your core for balance, and a combination of other muscles to actually perform the movement. They're also useful for those of you working on getting a few muscle ups in a row. I threw in a few PUs, just to make sure I still have them. This WOD's only going to be as good as you make it, so dale. Get at it.
1 reply
Games Prep #2 141 RX This is another short but intense WOD that's meant to test your endurance and squatability. Work hard from the moment the whistle blows because time flies. 250 METER RUN Don't be fooled, this is a sprint. Move your ass as fast as you can. Once you think you're running fast enough, run harder. Run from your spot on the floor all the way to the dumpster/ yellow line and then all the way out to the edge of the street. Don't stop running until you reach your Kettle Bell back inside the box. BOTTOM OUT PUSHUPS There's only 15 of these, so move fast. Be sure not to bellyflop from the plank position; get your chest and hips down, then show hands. OVERHEAD KETTLE BELL SQUATS First off, pay close attention to the weight; we're so accustomed to using 55 lb. KBs that I wasted the first 45 sec. getting the right weight. You want t 35 lb. KB. Once you get it overhead, focus on locking out your elbow. This will allow you to tighten your core and keep that weight under control. Some folks used their free arm for balance, while others kept it between their knees to keep the weight under control. No matter what you do, make sure you're getting that butt down and keeping that chest up. OBSERVATIONS The Skill work after the WOD was awesome. Focusing on movements like Handstand Pushups is something we don't get to do often, so I enjoyed it. I had no idea you could kip during HSPU...
1 reply
Games Prep #1 (the first in a series?) NOTE: I did Power Clean and Jerks, not Thrusters. 7:57 RX Half a Snatch @155 lbs. (I'll explain) THRUSTERS When doing Thrusters at heavy weight, it's important to use your legs to "thrust" that weight up and over your head. When you're coming up from that squat, drive upward with your legs, then throw your head through the window and lock out; this is Games Prep, and standards matter. HURDLE BURPEES These can, and should, be done quickly. Drop down, pop up and over the bar, and drop again.That's all there is to it. Just make sure you're hopping over the bar, not stepping over it. Both feet must clear the bar at once and both must touch the ground simultaneously. AMRAP SNATCHES After managing many odd-looking power-clean-like movements, I finally got the bar up, but it was like a zombie having an epileptic seizure caused by a strobe light. I never locked out and sort of got my feet set; this would have NEVER counted if a judge were present, so I'm not counting it. The point is that I did not manage one solitary snatch, but I thought I'd mention my sad attempt. Now I know what I need to work on, which I guess was the point of this WOD. OBSERVATIONS This WOD flew. Those were the fastest 8 minutes of my life. I've fallen off of things and it's taken longer to hit the ground. The point is that you have to ponerte pa' tu numero and move fast. Big ups to Molly for going RX. I saw you climbing that rope, girly. No legs, huh? Get at it.
1 reply
No Love for Burpees 19:40 RX This WOD, like most WODs, requires one thing above all: the proper mindset. Get your head right for this one, or you'll be there long after the clock runs out. BUY-IN Run like hell. It's only 400 meters. Don't stop running until you reach your first station. BOX JUMPS Don't break them up. At all. In any set. BJs become very tiring and time consuming if you let them. Swing your arms up, jump, and hit that box. Pop back down, cock your arms back, and jump again. Dale... ONE RING AUSTRALIAN PULL-UPS That's how they do it down under, with one ring. Grab that ring, kip with your hip (another classic CrossFit dance move), and bring your chest to the ring. Try not to break these up either. At all. Finish up quick so you can put another shrimp on the barbie. KETTLE BELL SWINGS Again, don't break these up. There's really no reason to. Pop the KB up with your hip, throw your head through the window, and then drop your hip on the way down, almost like a partial squat. You don't want that weight pulling you down, and you want to conserve momentum, so focus on form. BUY OUT 25 Burpees. Whatever. Make it happen. Yeah, they suck, but their all that stands between you and the finish line. Crush them and put your time up on the board. Game over. OBSERVATIONS Push yourself. Hard. Only you can make this happen. Get at it.
1 reply
RAISING THE DEAD (5X5 DeadLifts) 1st set = 315 lbs. Next 4 sets = 335 lbs. DEAD LIFTS Dead Lifts are a great way to get your legs nice and strong. Be sure to get your form right: back straight, chest up, and drive with your legs. TABATA WOD Dumb Bell Hang Cleans = 53 reps Use your hips to bring that weight up and get your elbows under it. Bottomless Pushups = 68 There is no bottom, and they never end, so push up, up, and away. L Sits These things are terrible. Just make sure to keep your core tight and you heels in front you. Preparate. Get at it!
1 reply