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What's the Take-Away?

Thursday, September 15, 2011

Came across this earlier this morning and thought some people who are a little more "reactive" in nature may find it helpful;

“If things depress you, it’s because you allow yourself to be affected by it. Results are results; Our emotions are our emotions. People draw attachment to outcomes and situations which affect their emotional state. Every situation there is always something to be learned, and if we are able to take away the important lessons, we will eventually achieve what we set out to do.”

 

CrossFit chicks have a slightly different idea about a fun night out on the town...

WOD
Tabata "Bottom to Bottom" Squat
Perform as many squats as possible in 20 seconds, "rest" for 10 seconds, repeat for a total of 8 rounds
Run 1 mile Clock starts for run on rising from last squat.

NOTE: The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Comments(0)  Tags: crossfit | wod | tabata | squat

Only 5 More Days...

Monday, November 28, 2011

Come this Saturday a group of nearly 30 of us will take on The Tough Mudder..an 11 1/2 mile mud run through 26 obstacles designed by British Special Forces to test strength, stamina and mental toughness. I signed up for it months ago, but really haven't given it a second thought until the last couple of days. With the race only 5 days away, the enormity of it is setting in and I'm starting to get the same butterflies in my tummy that I get each day before my workout.

For all you runners out there that believe lot's of long distance training is necessary to compete in a race like this, this should raise an eyebrow: I decided early on not to do any more running to prepare for the race than whatever came up in my daily CrossFit wod's (average less than 2-3 miles per week max), so that should put an interesting twist on this whole thing.

The claim has always been made that training CrossFit style will prepare you for almost anything, so I'm putting that claim to the test. Being that my average workout is only 20 minutes long and the average time for the Mudder is 3 hours...well, it's going to be interesting! If this thing kills me, I'd like to state publicly right now that my final wish is to have the entire cast from the movie The Expendables perform my Eulogy.

 One more time for my Mudder Brudders and sisters ; )

WOD
Elmer
Warmup
8 Mins active stretching, situps, hypers, samson stretch
Strength Endurance
Tabata Deads 250lbs/150lbs
8 Rounds / 20 secs on. 20 secs off / 50+ Reps is Goal
Work Capacity
3 Rounds
1 Min AMRAP Double Unders (sub burpees if you can't do DU's)
1 Min AMRAP Pullups
2 Min Rest

Comments(0)  Tags: pullups | crossfit | wod | deadlifts | double unders | tough mudder | tabata