Ok just 1 more day til Sectionals and they finally released the WODs for the weekend!! Here they are!!
Another in the laundry list of sectionals going off this weekend is Florida. Here's a look at the events that will be taking place over the weekend.
WOD 1
Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA "Man on Fire")
Max Rep Kettlebell Swings (M:70#, W:53#)
Score = Total Kettlebell Swings
WOD 2
3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)
Score = Total reps for all 3 exercises
WOD 3
In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead
Score = 2 loads combined is total score
*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.
WOD 4
For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run
Score = Total time
I feel pretty good about all the movements. None of my major weaknesses are here which will help. More worried about pacing on the 4th WOD and also how my work capacity starts to drop off in the 1st WOD.. Nothing to scary about the 3rd WOD.. Just gonna have to set a PR and be happy with it! 2nd WOD seems pretty tough.. Heavy Thrusters will favor the big guys but hopefully they are gassed from the Box Jumps and Pull Ups.. Need to make up most of reps on the Box as pull ups and thrusters will definitely by my weakest movements.
Here is a link to live scoring for all the sectionals.. http://scores2010.crossfit.com/ Look under the FL Sectional and Ill try to keep up with some pics and videos at the end of day 1. Here I go!!
March 11, 2010
March 9, 2010
Rest Day
~ 5 Days til Sectionals ~
Post workout Nutrition Strategies
The following is basic information and is not a prescription or a one size fits all approached to nutrition. You will have to find the combination of protein, carbs and fats that works best for you.
Whether you’re following Paleo, Paleo-Zone, Zone or some other sensible eating plan one thing that we should all have in common is a strategy to refuel our bodies after our workouts.
Before we go any further however, lets look at the foundation for all of your meals; macronutrients.
Protein- the building block of muscle and the most important thing to consider for your post WOD nutrition. During your workout, muscles will suffer micro-trauma or small tears. The only way to quickly begin protein synthesis or repair is to ingest protein. Choosing the right type of protein is also an important consideration. Since our goal is to quickly begin the repair process, whole food protein sources like chicken, beef, fish and pork take too long to digest to be effective and who wants to eat a steak after a workout. Protein powders are a much better option. They contains ample amounts of protein that is easily digested and is very portable.
Carbohydrates- The primary stimulator of insulin, a storage hormone, that will help transport glycogen, protein and other nutrients into the cells of the body. Carbs fall into one of two categories relating to the rate at which they are digested and enter the bloodstream. Low Glycemic Index carbs refers to carbs that are processed slowly and are responsible for a small(er) insulin response. High Glycemic Index carbs cause a more rapid insulin “spike”. Grains, potatoes, many fruits and fruit juices are high glycemic index. Your regular day to day meals should contain mostly low glycemic index carbs as the goal is to maintain low levels of insulin. On the other hand, a hit of high glycemic carbs post WOD can be a great idea under the right circumstances.
Fat- Most research including that of Dr. Sears (Zone Diet) indicates that dietary fat slows the insulin response of carb ingestion. Since our goal post workout is to have insulin transport nutrients for us, taking in fat post workout may work against us. In most cases we recommend against consuming fats with your post workout meal. There are some recent studies that suggest that using saturated fats called Medium Chain Triglycerides or MCT’s post workout may be useful. Coconut oil and coconut milk are nearly 100% MCT’s. The fats have virtually no likelihood of being stored as fat and are quickly converted to be used as energy.
For their ease of digestion and portability, a post workout shake is the best way to take care of your refueling needs.
Knowing which road to take in your post WOD nutrition efforts requires that you know where you are now and where you want to go. To determine a post workout strategy that right for you let’s look at your individual goals as well as the type of workout you are doing.
If your goal is to lose bodyfat and “lean out”, your post workout fuel should be high in protein (25-30g for women, 35-40g for men) and with little to no carbohydrates or fat. Whether the WOD is a “gasser” like Fran or Filthy Fifty or is a pure strength day like heavy deadlifts for low reps, you should use this strategy until you have reached your desired level of leanness.
If your goal is to maximize your performance and you are at your desired level of bodyfat, refuel based on your workout. For longer more metabolically demanding WODs, take in 20-40g of high glycemic index carbs in addition to your protein. Again no fat. A very effective and yummy post workout meal we suggest is made from 30-40g of mashed sweet potatoes, 3 tbs. of unsweetened apple sauce, sprinkle of cinnamon and 30-40g of vanilla protein powder. Mix all of these ingredients up until smooth. For strength WODs, keep the protein high and reduce the carbs by 50% or more.
If you are looking to bulk up or are involved in a longer strength cycle experiment with high levels of protein and carbs and add in some MCTs either with a tablespoon of coconut oil or 2-3 ounces of coconut milk added to your shake.
Which ever strategy you chose, be sure to eat a balanced whole food meal 1 hour after your shake. This will continue to fuel your recovery as well as help maintain the thermic effects of your workout.
-Crossfit Redline
Post workout Nutrition Strategies
The following is basic information and is not a prescription or a one size fits all approached to nutrition. You will have to find the combination of protein, carbs and fats that works best for you.
Whether you’re following Paleo, Paleo-Zone, Zone or some other sensible eating plan one thing that we should all have in common is a strategy to refuel our bodies after our workouts.
Before we go any further however, lets look at the foundation for all of your meals; macronutrients.
Protein- the building block of muscle and the most important thing to consider for your post WOD nutrition. During your workout, muscles will suffer micro-trauma or small tears. The only way to quickly begin protein synthesis or repair is to ingest protein. Choosing the right type of protein is also an important consideration. Since our goal is to quickly begin the repair process, whole food protein sources like chicken, beef, fish and pork take too long to digest to be effective and who wants to eat a steak after a workout. Protein powders are a much better option. They contains ample amounts of protein that is easily digested and is very portable.
Carbohydrates- The primary stimulator of insulin, a storage hormone, that will help transport glycogen, protein and other nutrients into the cells of the body. Carbs fall into one of two categories relating to the rate at which they are digested and enter the bloodstream. Low Glycemic Index carbs refers to carbs that are processed slowly and are responsible for a small(er) insulin response. High Glycemic Index carbs cause a more rapid insulin “spike”. Grains, potatoes, many fruits and fruit juices are high glycemic index. Your regular day to day meals should contain mostly low glycemic index carbs as the goal is to maintain low levels of insulin. On the other hand, a hit of high glycemic carbs post WOD can be a great idea under the right circumstances.
Fat- Most research including that of Dr. Sears (Zone Diet) indicates that dietary fat slows the insulin response of carb ingestion. Since our goal post workout is to have insulin transport nutrients for us, taking in fat post workout may work against us. In most cases we recommend against consuming fats with your post workout meal. There are some recent studies that suggest that using saturated fats called Medium Chain Triglycerides or MCT’s post workout may be useful. Coconut oil and coconut milk are nearly 100% MCT’s. The fats have virtually no likelihood of being stored as fat and are quickly converted to be used as energy.
For their ease of digestion and portability, a post workout shake is the best way to take care of your refueling needs.
Knowing which road to take in your post WOD nutrition efforts requires that you know where you are now and where you want to go. To determine a post workout strategy that right for you let’s look at your individual goals as well as the type of workout you are doing.
If your goal is to lose bodyfat and “lean out”, your post workout fuel should be high in protein (25-30g for women, 35-40g for men) and with little to no carbohydrates or fat. Whether the WOD is a “gasser” like Fran or Filthy Fifty or is a pure strength day like heavy deadlifts for low reps, you should use this strategy until you have reached your desired level of leanness.
If your goal is to maximize your performance and you are at your desired level of bodyfat, refuel based on your workout. For longer more metabolically demanding WODs, take in 20-40g of high glycemic index carbs in addition to your protein. Again no fat. A very effective and yummy post workout meal we suggest is made from 30-40g of mashed sweet potatoes, 3 tbs. of unsweetened apple sauce, sprinkle of cinnamon and 30-40g of vanilla protein powder. Mix all of these ingredients up until smooth. For strength WODs, keep the protein high and reduce the carbs by 50% or more.
If you are looking to bulk up or are involved in a longer strength cycle experiment with high levels of protein and carbs and add in some MCTs either with a tablespoon of coconut oil or 2-3 ounces of coconut milk added to your shake.
Which ever strategy you chose, be sure to eat a balanced whole food meal 1 hour after your shake. This will continue to fuel your recovery as well as help maintain the thermic effects of your workout.
-Crossfit Redline
March 6, 2010
Training Day 60
~ 1 Week til Sectionals ~
Today's Training:
Part 1:
Clean and Jerk - 5RM
(no more than 3 sec reset on ground b/t reps)
rest 3 hours
Part 2:
Row 2K
30 SDLHP - 115#/80#
Row 1K
20 SDLHP - 115#/80#
Row 500 m
10 SDLHP - 115#/80#
Results:
No time today for the rest period.. Had to go back to back on these WODs so I stayed relatively light on the 5 clean n Jerks, rested 10 mins and went right into part 2
Part 1) 175# x 5 - Light
Part 2) Total Time: 24:40
Row times & mins/500m:
2k) 7:54, 1:54/500m
1k) 4:06, 1:54/500m
500m) 1:55, 1:52/500m
I tried to stay around 2:00+/500m for the better part of the 2 and 1K and turned it on at the end. I found this to be the most effective way to have a good row time and still have enough left in the tank form the SDLHP. Last 500m just tried to stay -2:00/500m. a big problem of mine is going to fast to early so this was a great WOD for me to practice my pacing!
Today's Training:
Part 1:
Clean and Jerk - 5RM
(no more than 3 sec reset on ground b/t reps)
rest 3 hours
Part 2:
Row 2K
30 SDLHP - 115#/80#
Row 1K
20 SDLHP - 115#/80#
Row 500 m
10 SDLHP - 115#/80#
Results:
No time today for the rest period.. Had to go back to back on these WODs so I stayed relatively light on the 5 clean n Jerks, rested 10 mins and went right into part 2
Part 1) 175# x 5 - Light
Part 2) Total Time: 24:40
Row times & mins/500m:
2k) 7:54, 1:54/500m
1k) 4:06, 1:54/500m
500m) 1:55, 1:52/500m
I tried to stay around 2:00+/500m for the better part of the 2 and 1K and turned it on at the end. I found this to be the most effective way to have a good row time and still have enough left in the tank form the SDLHP. Last 500m just tried to stay -2:00/500m. a big problem of mine is going to fast to early so this was a great WOD for me to practice my pacing!
March 4, 2010
Training Day 59
~ 9 Days til Games~
Today's Training:
A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min
Results:
A) 220# x 10 sets of 2
B1) Unbroken
B2) Slightly Broken Up
C) 221
Starting to get very excited about the games! Its less than 10 days away now and I just can't even believe how fast this is all coming. It feels like I just started with crossfit last week, learning how to do a kipping pullup and now I am about to compete in one of the toughest athletic competitions around! But I feel very confident knowing I put 100% of myself into my training, my Diet has been on point, and I feel my work capacity is close to being at point where I won't totally embarrass myself. Wish me Luck!
Today's Training:
A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min
Results:
A) 220# x 10 sets of 2
B1) Unbroken
B2) Slightly Broken Up
C) 221
Starting to get very excited about the games! Its less than 10 days away now and I just can't even believe how fast this is all coming. It feels like I just started with crossfit last week, learning how to do a kipping pullup and now I am about to compete in one of the toughest athletic competitions around! But I feel very confident knowing I put 100% of myself into my training, my Diet has been on point, and I feel my work capacity is close to being at point where I won't totally embarrass myself. Wish me Luck!
March 3, 2010
Training Day 58
~ 10 Days til Sectionals~
Today's WOD:
"2 Parts"
Part 1:
as Many Rounds/Reps in 20 minutes:
Row 300 m
AMRAP Hand Stand Push Ups - HSPU
AMRAP Ring Dips
AMRAP Push Ups
rest 6+ hours
Part 2:
for time:
30 box jumps - 20"
10 chin ups
30 box jumps - 20"
20 chin ups
30 box jumps - 20"
30 chin ups
Results:
Part 1:
5 Rounds + 300m Row
Total Reps: 124
Move to next exercise when I broke or Range of Motion broke down.
(fell off wall,head missed ground/off rings, not fully extended/ resting on knees)
All rows were under 1:45/500m Pace
10,10,12
6,7,15
4,6,10
4,6,10
4,8,12
HSPU form went downhill very very fast!!
Part 2:
Time:
Today's WOD:
"2 Parts"
Part 1:
as Many Rounds/Reps in 20 minutes:
Row 300 m
AMRAP Hand Stand Push Ups - HSPU
AMRAP Ring Dips
AMRAP Push Ups
rest 6+ hours
Part 2:
for time:
30 box jumps - 20"
10 chin ups
30 box jumps - 20"
20 chin ups
30 box jumps - 20"
30 chin ups
Results:
Part 1:
5 Rounds + 300m Row
Total Reps: 124
Move to next exercise when I broke or Range of Motion broke down.
(fell off wall,head missed ground/off rings, not fully extended/ resting on knees)
All rows were under 1:45/500m Pace
10,10,12
6,7,15
4,6,10
4,6,10
4,8,12
HSPU form went downhill very very fast!!
Part 2:
Time:
Training Day 57
~11 Days til Sectionals~
Today's Wod
A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups - amrap in 30 sec/ 30 sec rest x 8
Results:
A1) 165/175/185/190/190/190/195/200/200/205F/205F - all Ass to Grass
A2) 95/115/125/135/140/140/145/150/150
% of Close Grip Bench Press = 77%
B) 11/11/10/10/9/9/8/8/8/7 did ten sets by mistake but very happy with the range of motion and speed of the last 4 sets. usually by then I am alternating hands but I was able to keep both hands over head and focused on my breathing!
200 is a 1RM PR by 10#
So close on 205 got down on tempo ass to grass and got stuck at parallel or at least what felt like parallel and I felt my back start to round out and just dropped it to save myself.
Today's Wod
A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups - amrap in 30 sec/ 30 sec rest x 8
Results:
A1) 165/175/185/190/190/190/195/200/200/205F/205F - all Ass to Grass
A2) 95/115/125/135/140/140/145/150/150
% of Close Grip Bench Press = 77%
B) 11/11/10/10/9/9/8/8/8/7 did ten sets by mistake but very happy with the range of motion and speed of the last 4 sets. usually by then I am alternating hands but I was able to keep both hands over head and focused on my breathing!
200 is a 1RM PR by 10#
So close on 205 got down on tempo ass to grass and got stuck at parallel or at least what felt like parallel and I felt my back start to round out and just dropped it to save myself.
March 1, 2010
Rest Day
How to Develop Good Habits
Aristotle had this to share about habits: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
The motivation for developing a positive health habit may come from the beckoning of a New Year, a firm nudge from your doctor or your ever-expanding waistline. A few months ago we talked about how to break bad habits. While bad habits can almost miraculously get set in stone overnight, developing a good habit takes a bit more coaxing, commitment, deliberation and time. But you can become a true master at developing a good habit. You just need the tools and resolve to help you get there.
Here are five practical tips to transform your healthy pipe dream into a solid reality.
Clarity
Anyone who has written a grant, business proposal, or college application, knows that just a few lines below writing your full name, you must state your objective. So let’s start our good habit forming right here. Set your own objective and be clear and specific about it. If the good habit you want to develop is to be active in some small way each day, or to swap out ice cream for fruit, then your road to health just started blazing with a string of green lights. A crisp and sharp objective gives you the resolve to take the consequent steps to execute your plan.
Visualization
Don’t worry – You don’t have to own a crystal or burn incense to practice this good-habit-forming step. In fact, imagining what your life might look like with your health goal fastened securely and proudly to your low-rise jeans is a practice that is used by world-class athletes and leaders. Here’s why: As you mentally rehearse your health goal, your mind and body become trained to perform the skill or behavior. In doing so, you literally “intend” a specific outcome to occur. This visualized intention ups your experience and confidence even if the actual behavior hasn’t been put into action.
Visualize yourself in challenging situations that test your capacity to stick to your commitment. If your co-worker often beckons you to ditch the weight room for happy hour or if your mom, in all of her sweet maternal sincerity, feeds your break-up sorrows with homemade mac & cheese casserole and oatmeal raisin cookies, visualize yourself not caving to the temptation. Mentally-preparing for surprises and executing them in your visualization practice will effectively equip you to handle the real-life situation when it arises. And believe us, it will arise.
Repetition
If you don’t succeed….yeah, yeah, you know the adage. But compadres, it’s true. As you go about making this new habit into a permanent one, aim for consistency rather than for how well you adhere to your newly-made commitment. For instance, your objective is to avoid all refined carbohydrates from Monday through Friday and you encounter three carb challenges throughout the course of your workday. You only cave to one. Rather than focus on the singular slip, get right back in there and stay committed to your cause.
Experts can’t concur on how long it actually takes to form and establish a good habit. Most estimates put it at around a month or a bit less. Instead of measuring the success of your healthy habit by some deadline, measure it rather by your continued focus to recommit to your objective right after being sidelined.
As we’ve said before: It’s the day-to-day effort of putting one foot in front of the other; of making one primal choice at a time. In order to form a long-lasting good habit, you have to commit to the change every day. And then recommit to it the next day and the day after that.
Start Out Small
We don’t change overnight. It took you a few decades to develop the body, resolve and habits that you currently own up to. As well-intentioned as the new habit you want to establish may be, you don’t want to go about it in a bipolar kind of way with a rush of adrenaline in the beginning that quickly turns to three months of inaction.
So heed this advice: Slow your pace. Want to (finally) commit to a regular fitness program? Make a pact to hit the gym once a week for the first couple weeks. If you manage to accomplish this goal pat yourself on the back and up the ante to two days each week and so on. Make your goals challenging enough so that real change is actually taking place (one day is better than none!), but not so hard (e.g. exercise every day of the week) that you set yourself up for failure.
Shout it Out
When it comes to establishing that new habit, tell as many people as you can about what it is you’re doing and why you’re doing it. Not only does it create accountability on your end (the heaviness of living up to expectations is a massive motivator for taking the right action) but it also gives you that “ra-ra” pat on the rear just when you need it.
Remember that your habits are you own choices. It is up to you, and only you, to put them in place and stay their course. Luckily, you’ve already made the first step by reading this post. Armed with the right frame of mind and tools to get you from point A to point B you have set yourself up for success. Now get out there and develop some good habits!
-Marks Daily Apple
Aristotle had this to share about habits: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
The motivation for developing a positive health habit may come from the beckoning of a New Year, a firm nudge from your doctor or your ever-expanding waistline. A few months ago we talked about how to break bad habits. While bad habits can almost miraculously get set in stone overnight, developing a good habit takes a bit more coaxing, commitment, deliberation and time. But you can become a true master at developing a good habit. You just need the tools and resolve to help you get there.
Here are five practical tips to transform your healthy pipe dream into a solid reality.
Clarity
Anyone who has written a grant, business proposal, or college application, knows that just a few lines below writing your full name, you must state your objective. So let’s start our good habit forming right here. Set your own objective and be clear and specific about it. If the good habit you want to develop is to be active in some small way each day, or to swap out ice cream for fruit, then your road to health just started blazing with a string of green lights. A crisp and sharp objective gives you the resolve to take the consequent steps to execute your plan.
Visualization
Don’t worry – You don’t have to own a crystal or burn incense to practice this good-habit-forming step. In fact, imagining what your life might look like with your health goal fastened securely and proudly to your low-rise jeans is a practice that is used by world-class athletes and leaders. Here’s why: As you mentally rehearse your health goal, your mind and body become trained to perform the skill or behavior. In doing so, you literally “intend” a specific outcome to occur. This visualized intention ups your experience and confidence even if the actual behavior hasn’t been put into action.
Visualize yourself in challenging situations that test your capacity to stick to your commitment. If your co-worker often beckons you to ditch the weight room for happy hour or if your mom, in all of her sweet maternal sincerity, feeds your break-up sorrows with homemade mac & cheese casserole and oatmeal raisin cookies, visualize yourself not caving to the temptation. Mentally-preparing for surprises and executing them in your visualization practice will effectively equip you to handle the real-life situation when it arises. And believe us, it will arise.
Repetition
If you don’t succeed….yeah, yeah, you know the adage. But compadres, it’s true. As you go about making this new habit into a permanent one, aim for consistency rather than for how well you adhere to your newly-made commitment. For instance, your objective is to avoid all refined carbohydrates from Monday through Friday and you encounter three carb challenges throughout the course of your workday. You only cave to one. Rather than focus on the singular slip, get right back in there and stay committed to your cause.
Experts can’t concur on how long it actually takes to form and establish a good habit. Most estimates put it at around a month or a bit less. Instead of measuring the success of your healthy habit by some deadline, measure it rather by your continued focus to recommit to your objective right after being sidelined.
As we’ve said before: It’s the day-to-day effort of putting one foot in front of the other; of making one primal choice at a time. In order to form a long-lasting good habit, you have to commit to the change every day. And then recommit to it the next day and the day after that.
Start Out Small
We don’t change overnight. It took you a few decades to develop the body, resolve and habits that you currently own up to. As well-intentioned as the new habit you want to establish may be, you don’t want to go about it in a bipolar kind of way with a rush of adrenaline in the beginning that quickly turns to three months of inaction.
So heed this advice: Slow your pace. Want to (finally) commit to a regular fitness program? Make a pact to hit the gym once a week for the first couple weeks. If you manage to accomplish this goal pat yourself on the back and up the ante to two days each week and so on. Make your goals challenging enough so that real change is actually taking place (one day is better than none!), but not so hard (e.g. exercise every day of the week) that you set yourself up for failure.
Shout it Out
When it comes to establishing that new habit, tell as many people as you can about what it is you’re doing and why you’re doing it. Not only does it create accountability on your end (the heaviness of living up to expectations is a massive motivator for taking the right action) but it also gives you that “ra-ra” pat on the rear just when you need it.
Remember that your habits are you own choices. It is up to you, and only you, to put them in place and stay their course. Luckily, you’ve already made the first step by reading this post. Armed with the right frame of mind and tools to get you from point A to point B you have set yourself up for success. Now get out there and develop some good habits!
-Marks Daily Apple
Subscribe to:
Posts (Atom)
