Move It!

Monday, November 14, 2011

Nutritional diaries are due today or your shot at glory is over...nuff said.

The workout we did today (and the one many of you will be doing tomorrow) is called Bulldog and it can best be described as a crazy hard bone crushing mo-fo sprint. The fastest time posted today was put up by Lieutenant Dan with a blistering 4:02. Now I know that some of reading this are new to CrossFit and right now you're shitting a brick thinking that I'm completelyout of my f*cking mind...that nobody anywhere can get a decent workout in under 5 minutes. 

Yeah, I know...I used to think the same thing, but the proof is in the pudding (Paleo pudding for you if you're a lardassian). This is CrossFit programming at its best and what made me fall in love, get instant wood and triple my testosterone levels all at the same time. In the words of Ahhhnold:  "Conan, what is best in life?"  "To crush your enemy, see them driven before you, and hear the lamentations of their women".  I know...it makes me want to cry, too.

Anyway, my reason for bringing this up is to talk about SPEED. In a lot of our Met-Cons (metabolic conditioning for those of you with ADD) we have WOD's that talk about sprinting from one exercise to the next. Well, as we all know, after you just got done doing 21 heavy Thrusters, for example, and now you've got to run a 1/4 mile, you're going to be sanbagging that shit like a Zombie who just finished a 6 course meal of brains.

The key, then, to getting faster, is to work on your sprint  work independently at least once a week. I'll post more on this tomorrow because of time constraints right now (see below), but suffice it to say for now...a storm is a comin'!

Update: This post is late in getting out due to clients talking my ass off and keeping me here 3 hours late! So consider this my gift to you...nutritional diary deadline has been moved to noon tomorrow!

Fact: You get arrested more when you're slow

WOD
BullDog
Warmup
3 Rounds
P.Lot Kareoka
40 Sledge
Strength
Deads 5x5
Work Capacity
For Time: 1/4 Mile Run
30 Deads 185/135
1/4 Mile Run