27 May 2012
Monday: What's your goat?
Question: What is your most despised movement, otherwise known as your goat? You may have more than one, popular answers are double unders, burpees, handstand push-ups etc. For me it was the wallball! I maintain that this movement is cruel to the shorties, but eventually I got better at it. I didn’t run away from workouts like Karen and Kelly…until they introduced the 14 lbs ball and wallballs were my goat once again. However, after completing Cindy on Sunday I decided to add another movement to my goat list – the push-up! After round 3 my push-ups dropped off dramatically and my final score was what I consider to be sub-par. So, I asked my coach T-Bear what should I do? Many of you are probably familiar with the 100 push-up challenge but Bear had a more practical suggestion Tabata push-ups twice a week. I’m going to give it a try for four weeks and then redo Cindy to see if I can get a better result. For those of you who have push-ups on your goat list I suggest you give it a try too. For tomorrow I have incorporated Tabata push-ups into the workout.
Warm-up: 200m run, 10 d-ball slams, 10 toes to bar x 3
Technique: Back squat 3,3,3,3
Workout: Tabata This
Tabata Squats
1 minute rest
Tabata Pull Ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit Ups
1 minute rest
Tabata Row (cal)
Your score is the total of the five Tabatas.
25 May 2012
Filthy Fifty aka Santa Cruz 500
A new beginning is always a challenge for most. We feel fear and push ourselves outside the comfort we spend most of our lives in. However when we take that first step it always leads to a place of knowledge such as good ol’ life experience! With that being said, Craig Patterson is a person I have known to put himself and others in such a place.
Almost five years ago Patty invited me to go surfing with him. I being the character I am said sure. ” I’ll blow by you on a wave and show you my bare arse”. Not knowing the learning curve to surfing & being a skateboarder for most of my life I was completely unaware of the road that lay before me. That being said, I’m still a shitty surfer and Craig has been like a beacon, “time in the water, and relax wave catcher.” he says. But more importantly what go’s with the experience is recognizing that it applies to every aspect of life. Putting ourselves out there really is the beginning of life itself.
On that note, Thanks Patty. “And sometimes ya can’t give a F$%K.”
Everytime I see this picture I think of the first time Patty & The Goose took me past the break. The big set came in, swallowed me up, and one more lesson learned.
Jim Phillips is a graphic artist best known for his rock posters, surf and skateboard art, this is page 132 from his book.
Fridays Workout is Santa Cruz 500:
50 Box jump, 24″ box / 20″ box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders
Saturday:
Deadlift
5,5,5,5
Do all 4 sets with the same weight – about 65-75% of your five rep max, touch and go, no rest or re grip.
In between Deadlift sets do max pullups & Max HSPU, if you don’t have these movement use a progression.
CFP
24 May 2012
Team WOD Oly Day
Mad Lab CrossFit school of fitness is a community with a verity of colorful characters. From coaches, apprentices and students we have a random collection that gather extremely well together. Whether it be in a group class, an event, or a good ol’ party there is always positive socializing and people that hold respect for one another. It is truly a random group that come together and hold a great vibe! On that note a student of ours who has been with us quite some time sent me this video in the morning and we had quite the laugh, Arthur titled it “Coaching Style”. This Dude is so Bad Ass so I just had to share it with you. Arthur and I agree this guy is cut from leather, cut from suede, and can ride the bullet…
Also the Video is not for everyone in the community so if you feel offended, simply stop watching! I think if we had a Coach like this guy around it’d add to the community, we’d all do better, the business would, cause people would want to be around him, he is so passionate, charismatic and entertaining. Folks this is boxing coach Eric Kelly.
Today we focus on lifting. Take a good part of the class to work on the pulls in the Clean and the Snatch, break it down backward starting with the 3rd pull developing speed getting under the bar and then move to the 2nd pull with jump shrugs. From there take the remainder of the class to work with somebody you’d normally not workout with. Work on Clean & Jerks and Power snatch. Pick your new pal for the workout.
Workout:(75/115lbs) shared barbell 60 reps total alternate lifts.
Partner (a) 1 Clean & Jerk
Partner (b) 1 Power Snatch
Partner (a) 1 Power Snatch
Partner (b) 1 Clean & Jerk
Partner (a) 1 Clean & Jerk
and so on until 60 reps are complete.
CFP
22 May 2012
A Lesson with Cindy
Get the crash mats out and get comfy with some basic gymnastics rolls, test your distance with the dive and tumble, here is a lil’ video to help motivate.
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Technique:Forward rolls/Dive rolls and Backward rolls/Max distance Dive roll.
Today’s workout is classic, reintroducing Cindy to those who have faced her in the past. Enjoy…
Workout: “Cindy”
As many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats
CFP