Nearly met pukie tonight...

Brutality was the Crossfit WOD. Doing it at 8 o'clock at night on a stomach full of gatorade and small fry basketball popcorn made it even more difficult. Survived it, but after my final set of DL's- I was definitely feeling woozy. Complaining aside, it was a great workout and the Coach is to be congratulated, another masterpiece of pain! This is what tonight training looked like-

Airdyne @ 6mins / 2.30 miles total distance

GHR situps and Halo's with a 25lb plate. 3 rounds of 15-20 each

3 rounds for time-

225lb DL x 15
HSPU x 15 (head lowered to 2 dynadisks)
Pullups x 15
Thrusters (95lbs) x 15

Time- 19:46

10k tomorrow.

Volleyball Girls Kill It!

The girls worked hard tonight. This is a club team that is practicing twice per week, and doing a Crossfit style training session once per week, after their Wednesday night practice. Tonight's training looked like this-

Working with 12 athletes-

Circuit type workouts utilizing a tabata method for 4 rounds/16 minutes total. Exercises used tonight:
Wallball (10lb dynamax)
Predator Bands
Pull and Push station
Powerclean
Jumprope
Agility ladder
2 hand KB swing
Overhead DB presses
MB jump lunges
Ball Slams
Box jumps with load/ 10lb vest to a 12" or 18" box

After this the athletes line up and perform a walking lunge with a SLD toe touch and repeat the distance of the court and bearcrawl back, repeating this 3 times.

Next we hit the deck and perform a bicycle movement( 30 seconds) , followed by a bridge or plank held for 30,45,60 seconds.

We concluded with static stretches utilizing jumpstretch bands. Datsit! The girls are cooked, and ready to go home. They put out a great effort, and this is at the end of a long day filled with school, homework, church, basketball, etc... Once again the saying goes- If you want what few have, you have to be willing to do what most won't!

I'm Back........

Has it been since October 07' that I last posted? Hard to believe. Everyday I would tell myself that I have to get caught up on the blog, and start to develop it a bit more. I am changing the layout a little bit and will be adding some links to sites that I try to visit everyday or that I feel have information that is valuable to you. Workout wise, I have been doing the CrossFit WOD for the last few weeks, trying to prepare myself for the Level 1 cert to be held in Forth Worth, TX at GSX. I have applied for affiliation several months ago, yet was told that I would be considered after I took the cert. Fair enough. In the mean time, I am trying to secure and open a box, price equipment, etc.. Busy, Busy. Today's WOD called for rest and that is what I plan to do....maybe a little foam rolling and stretching, but I need and will take a rest day. Yesterdays WOD was "Grace" and looked like this for me-

Stairmaster/ 6mins/ interval/ level 8

CFWU 3 rounds of 10 reps each

Grace (30 C&J's) Utilizing the split clean and jerk Time- 6:45

Front Squats 135/2 185/2 205/2 225/2 250/2

Legs were shot from 20 rounds of "Cindy" the day before, my lead leg when splitting was literally numb with every rep after 10! The front squats were an exercise in futility, having nothing left in the quadriceps tank. The photo I found for this post is interesting, it's a great photo of a group of weightlifters who cannot decide if they want to pose or lift!?

Tonight, I am training the Volleyball team. These girls work hard and so far have seen the fruits of their labors by winning the first 2 tourneys they entered. I will post the specifics of what they do tomorrow. It may help others who have to work with large groups, and want to come up with a very effective high intensity program for them.