Heres a video I stumbled across of the Iowa wrestling team preparing for the NCAA championships. This is a weight lifting day.
http://wrestling.flocasts.org/videos/speaker/154/9592
Some people may criticize their form but you can't criticize the intensity... or the results. Iowa won nationals. For those who do not know, Iowa is a perennial wrestling powerhouse that consistently produces world and olympic wrestling champions.
Wrestling builds tremendous strength, quickness, flexibility, and kinesthetic awareness. Most of these guys probably need very little training beyond their daily mat work, not to mention the farmer strength most of them probably acquired working on the farm. It's pretty impressive to see 145 lbs guys throwing around 1.5-2x their bodyweight no matter what the form looks like.
7.10.2008
7.09.2008
CC WOD 080709
CC does not follow the WOD's posted at crossfit.com. Instead, they plan out all WODs on a monthly basis so that you are unlikely to hammer the same metabolic pathway several times in a row and wear yourself out. I think its a good idea in the sense that the primary goal of training should be to be able to keep training. However, I'm not sure if this approach jives with the crossfit philosophy of constant variation (randomness?) that mimics/prepares what you might encounter in the real world.
"Excuse me Mr. Mugger but I can't run from you today because I squatted yesterday and I'm still recovering."
Todays workout:
Todays crossfit.com workout is CFT. I did my last total only 3 weeks ago, so I will probably pass on it. I thought about doing it tomorrow (my rest day) but I should really give myself at least a month.
Other notes: CC is hosting a free workout on town lake this saturday and free body composition testing on sunday. i'll probably forward the info to the huns and blacks rugby club.
"Excuse me Mr. Mugger but I can't run from you today because I squatted yesterday and I'm still recovering."
Todays workout:
- 7 rounds of:
- 10 sumo deadlift high pull (75 lbs)
- 10 ring dips
- 3 rounds of:
- 20 medicine ball crunches to alternating knees (6 lbs)
- 20 medicine ball russian twist
- 20 medicine ball situps with ball on legs (hard to describe)
- hold plank 30 seconds
Todays crossfit.com workout is CFT. I did my last total only 3 weeks ago, so I will probably pass on it. I thought about doing it tomorrow (my rest day) but I should really give myself at least a month.
Other notes: CC is hosting a free workout on town lake this saturday and free body composition testing on sunday. i'll probably forward the info to the huns and blacks rugby club.
7.07.2008
CC WOD
Today I attended my first crossfit class and crossfit central. The class started at 6:45. I rolled out of bed at 6:35, ate a banana, drank a cup of water, and walked down the street to the gym.
The active warm up was nice and brisk... some push ups, squats, trunk rotations, jumping jacks, and a 400m jog. After the warm up I felt ready to go.
The workout:
next it was on to situps. Feet unsupported, and down until your back is flat. the coach didnt really care how we got up as long as we got up. i watched my classmates pump out situps while i struggled. it was very discouraging.
the squats were not difficult and i moved through them quickly. I think I only stopped twice.
the pullups were a challenge. Working out for time is totally different than your typical sets/reps. I did about 20 dead hang pullups / chin ups over three sets before moving to the jumping negatives. This also took me a very long time.
When I finished I didnt know I was supposed to yell time so the coach recorded my finished total as 32 minutes. It was probably more like 28, which still puts me in dead last place in the class. very discouraging. However, I did all of the reps and I tried my best to work out with good form. Some of my classmates did not even attempt real pullups -- kipping or otherwise -- before moving to the jumping negatives. Others went with modified pushups.
Anyway, I definitely have some room to improve. The intensity was a huge shock to my system, particularly since I'm not accustomed to waking up -- much less working out -- that early. Next Wednesday I'm really going to try and focus on being prepared before class. No more eating. Hopefully I will acclimate quickly.
The active warm up was nice and brisk... some push ups, squats, trunk rotations, jumping jacks, and a 400m jog. After the warm up I felt ready to go.
The workout:
- 100 pullups
- 100 pushups
- 100 situps
- 100 squats
next it was on to situps. Feet unsupported, and down until your back is flat. the coach didnt really care how we got up as long as we got up. i watched my classmates pump out situps while i struggled. it was very discouraging.
the squats were not difficult and i moved through them quickly. I think I only stopped twice.
the pullups were a challenge. Working out for time is totally different than your typical sets/reps. I did about 20 dead hang pullups / chin ups over three sets before moving to the jumping negatives. This also took me a very long time.
When I finished I didnt know I was supposed to yell time so the coach recorded my finished total as 32 minutes. It was probably more like 28, which still puts me in dead last place in the class. very discouraging. However, I did all of the reps and I tried my best to work out with good form. Some of my classmates did not even attempt real pullups -- kipping or otherwise -- before moving to the jumping negatives. Others went with modified pushups.
Anyway, I definitely have some room to improve. The intensity was a huge shock to my system, particularly since I'm not accustomed to waking up -- much less working out -- that early. Next Wednesday I'm really going to try and focus on being prepared before class. No more eating. Hopefully I will acclimate quickly.
7.03.2008
WOD 080703
Instead of following todays WOD, I opted for the Tuesday WOD that I missed.
As posted:
My results:
I also did a little warmup.
3 rounds of:
As posted:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps
My results:
- Shoulder press (115, 135, 145, 155, 165)
- Push press (5 x 135)
- Push jerk (5 x 115)
I also did a little warmup.
3 rounds of:
- 3 minutes jump rope
- 12 x 25lbs kettlebell swing
- 10 dips
- 15 second samson stretch
Crossfit Games Standards and Movements
Next week hundreds of crossfitters will compete in the second annual crossfit games in Armoas, California. The athletes will compete in a series of four events.
The events and standards are described here:
http://games.crossfit.com/documents/GamesFormat_Final.pdf
The first three events have already been named:
What is really striking about the games format is that the rules for each movement are very strict. For example, pull ups only count if some portion of the chset under the sternum touches the bar. This standard may present a significant challenge to competitors accustomed to chin-over-the-bar pull ups.
I for one think that the crossfit games are pretty interesting in that they introduce competition into exercise. Plus, I love hill running. I have a feeling that if Walter Payton were still alive, he might crossfit.
The events and standards are described here:
http://games.crossfit.com/documents/GamesFormat_Final.pdf
The first three events have already been named:
- 3 rounds for time (21/15/9 95# thrusters/ pullups)
- 5 rounds for time (5 275# deadlift, 10 burpees)
- 750m off-trail steep hill run for time
What is really striking about the games format is that the rules for each movement are very strict. For example, pull ups only count if some portion of the chset under the sternum touches the bar. This standard may present a significant challenge to competitors accustomed to chin-over-the-bar pull ups.
I for one think that the crossfit games are pretty interesting in that they introduce competition into exercise. Plus, I love hill running. I have a feeling that if Walter Payton were still alive, he might crossfit.
7.02.2008
WOD 080702
As posted:
The deadlift and front squat were easy while the hang power clean was difficult at 115. The push jerk was do-able at 115, but I wasn't confident doing this unfamiliar exercise at my work gym. Instead I chose to really concentrate on my form. Hopefully that will pay dividends in the long run.
- Five rounds for time of:
- 135 pound Deadlift, 15 reps
- 135 pound Hang power clean, 12 reps
- 135 pound Front Squat, 9 reps
- 135 pound Push Jerk, 6 reps
- Ran 2 miles (15:20)
- Five rounds of:
- deadlift (115 x 10, 95 x 10/10/10/10)
- hang power clean (115 x 6, 95 x 8/6/6/6)
- front squat (115 x 10, 95 x 10/10/10/12)
- push jerk (115 x 4, 95 x 6/6/6/6/6)
The deadlift and front squat were easy while the hang power clean was difficult at 115. The push jerk was do-able at 115, but I wasn't confident doing this unfamiliar exercise at my work gym. Instead I chose to really concentrate on my form. Hopefully that will pay dividends in the long run.
7.01.2008
Crossfit Elements
Today I completed my second Crossfit Elements session at crossfit central. Crossfit elements is a prerequisite for the crossfit program where are coach teaches you the fundamental moves you will be using.
The elements program is supposed to cover:
The instructor was friendly, knowledgeable, and intense. He did a good job of coaching me through the movements and demonstrating the movements. He was totally focused on my form and consistently called me on any cheating or slips. I would definitely benefit from additional individual coaching sessions with this instructor.
More than anything, I learned that I have been performing many exercises incorrectly. The kipping pullup was very difficult and I have a lot of bad habits to unlearn. Specifically, I lower myself after a completed rep, and the breaking action spoils my momentum.
In terms of the deadlift and clean, he gave me valuable pointers for the starting position such as keeping the bar in contact with my body and raising/lowering the bar in a straight line.
The snatch, SDLHP, front squat, overhead squat, and kipping pull up all required a considerable amount of shoulder flexibility that I did not have. That is definitely an area where I need to improve that should pay big dividends in terms of the amount of weight I can lift and safety. I was also surpised byt he amount of head motion and shoulder shrugging required to move the barbell efficiently.
The lifts feel different (much easier) when you perform them correctly, transferring the momentum up the kinetic chain from your hips to your shoulders instead of trying to muscle everything.
The elements program is supposed to cover:
- Squat
- Shoulder Press
- Deadlift
- Front Squat
- Push Press
- Sumo Deadlift High Pull
- Overhead Squat
- Push Jerk
- Med Ball Clean
- Rowing
- Muscle Up
- Ring Dip
- Ring Row
- Single Arm Snatch
- GHD Situp
- GHD Hip/Back/Both extension
- Barbell Clean
- Barbell Snatch w/ focus on the “scoop”
- kipping pull up (pull up)
The instructor was friendly, knowledgeable, and intense. He did a good job of coaching me through the movements and demonstrating the movements. He was totally focused on my form and consistently called me on any cheating or slips. I would definitely benefit from additional individual coaching sessions with this instructor.
More than anything, I learned that I have been performing many exercises incorrectly. The kipping pullup was very difficult and I have a lot of bad habits to unlearn. Specifically, I lower myself after a completed rep, and the breaking action spoils my momentum.
In terms of the deadlift and clean, he gave me valuable pointers for the starting position such as keeping the bar in contact with my body and raising/lowering the bar in a straight line.
The snatch, SDLHP, front squat, overhead squat, and kipping pull up all required a considerable amount of shoulder flexibility that I did not have. That is definitely an area where I need to improve that should pay big dividends in terms of the amount of weight I can lift and safety. I was also surpised byt he amount of head motion and shoulder shrugging required to move the barbell efficiently.
The lifts feel different (much easier) when you perform them correctly, transferring the momentum up the kinetic chain from your hips to your shoulders instead of trying to muscle everything.
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