Crossfit Endurance Time Trial

Crossfit Endurance is a different thing from Crossfit. It uses
crossfit workouts as the fitness base. Then it adds a few days a week
of your particular endurance sport, covering running, biking, swimming
and erg rowing. It promises good results with less mileage per week.
a typical three day endurance cycle contains two interval workouts and
one time trial or tempo workout.

Today was supposed to be a 2k time trial. I did one of those not too
long ago and wanted to try something different, so I did a 'distance
trial.' I set the timer to countdown 7:30, then rowed as far as I
could in that time. My February goal is 2k in 7:30.

I was not used to judging my effort this way; I hadn't realized how
dependent I was on the 2k race format. Not only that, but I didn't
feel me
ntally up to the job; I wanted to give it up about 1/2 way through.
Perhaps a lack of mental toughness is a disadvantage of the lower
mileage plan?

The final result was 1952 meters. That gives an average 500 split of
1:55.3. My goal is 1:52.5. Extrapolating that out would give a 2k
time of 7:41.

That's not bad; not yet to February's goal, but still ahead of last
year's PR!

Kirsten is working on the new ski-erg. Her goal is this Sunday's time
trial at the Aspirus Fitness Center - 1K in 5:10.
Her time trial today was 5:22. Great! She was trying for 5:30.

Here's the data:
11/11/09 TT
Cw row 7:30 for distance
Wmup 2575m 1:52.2 27

TT 1952m. Splits every 1:50:
Meters, split/500, spm
512 1:49.3 28
501 1.51.7 27
478 1:57.1 27
452 2:03.8 26
9 1:51.1 30

KW 1k for time
5:22.9 2:41.4 41
Splits by 200s spm
2:38 38
2:45 37
2:36 41
2:44 43
2:35 47

Ciao,

Charles

A saturday morning WOD at our house, guest starring the ever popular David Dixon!

3 rounds of:

10 Hang Squat Cleans

15 or 20 pushups

CW: 8:15. 45# bar, 15 pushups per round. Rounds 2 & 3 pushups on a bench.

KW: 6:45. 14# medball hang squat cleans, starting from squat footing; the knee rehab continues!

DD: 5:52. 35# bar. Yay, David!

See you tomorrow at 1pm for the Sunday WOD!

Ciao,

Charles

Sunday WOD

Workout this Sunday at my house, 1pm.

All bodyweight exercises this week.

If you want to prepare ahead, work on your air squat:

Air Squat Demo w/explanations..mov, wmv.

Ciao,

Charles

Lizzie

2009-11-5 lizzie 15-12-9 rep rounds of: Clean (squat) 45 Pounds Dip (scaled) Time: 7:51 Dips off a bench, heels on a 16" box. KW time: 7:20 35# hang power cleans, 7 ring dips (ain't she something!) bench dips with feet on a 16" box for the rest. Last time was 35# with a time of 4:32. I'm not sure aobut the difference. Today was pretty much all out, I heard Pukie calling my name. I'm guessing that last time my cleans did not have a squat in them. Form was good but not great. I still need to improve my receiving position.

Ciao,

Charles

Baby's first Fran...

The way to rate any Crossfitter is to ask what their Fran time is.  It's the most well-known of the benchmark workouts.

Ours were scaled both in weight and reps.  Here's the data:

• Thruster x 12 Reps @ 65 Pounds
• Pull-up (assisted) x 21 Reps
• Thruster x 9 Reps @ 65 Pounds
• Pull-up (assisted) x 15 Reps
• Thruster x 6 Reps @ 65 Pounds
• Pull-up (assisted) x 9 Reps

CW time: 7:21

Thrusters scaled weight and reps. 

Pullups w/green band. 

KW time: 10:01 

Subbed 35# push presses followed by air squats, scaled reps. 

Pullups full on (go, grrrrrrrl!) PR alert: KW got 10 kipping pullups in a row! 

Worked on double-unders. CW goals: pullups - improve power to weight ratio; move down to blue band. Double unders -single-double-single, consecutive doubles. 

KW goals:1st muscle-up, 20 consecutive kipping pullups.

Ciao,

Charles

CF "Twisted" Total

I think I lead a charmed life.  Not always, but many times my mistakes turn out to have silver linings.  Take today; The Sunday WOD was the Crossfit Total - three max powerlifting moves, the score being the total max weight lifted.  The workout mirrors a powerlifitng meet, best out of three tries.  The exercises are supposed to be back squat, shoulder press and deadlift.  I remembered two out of the three, but I programmed bench presses instead of back squats.  Oops!

And now, the silver lining.  The bench press was in itself a worthwhile exercise, though I admit not as much as the squat.  We did work on air squats in the warmup, but due to form issues learning the air squat and also injury rehab issues, I was the only one who would have been able to do the squat.  The bench press was fun.  I promise to squat next time. 

Here's the data:

11/1/09 Crossfit Twisted Total: Deadlift/Bench Press/Shoulder Press. (I'll do squats next time, I promise.) CW: 255+105+150=510 KW: 55+100+65=220 Kari Lyle: 95+75+55=225

Congratulations to Kari on her first bar workout! : )

Charles PRs: deadlifts +15, shoulder press +10 Hooray! 8^)

Ciao,

Charles

Tabata rowing workout

What I remember is early splits of 1:38, later 1:40, then finally 1:46. I didn't notice stoke rates.
Kirsten's display worked fine, though. Here's her stats:
Meters Split Stroke Rate
87 1:54.9 42,
85 1:57.6 42,
80 2:05.0 36,
80 2:05.0 39,
79 2.06.0 39,
80 2:05.0 39,
79 2:06.5 39,
78 2:08.2 36,
(76 2:11.5 39) an extra credit interval! (I was gasping on the floor. : b)
Rest meters 259

2.1. What's a Tabata?