WOD:
Alternating Tabatas
Wall Balls (20/14) & Box Jumps (20″/16″)
Ring Rows & Burpees
10m Sprints & Squats
For this workout you will perform 20 seconds of all out work of the first movement, rest 10 seconds and then perform 20 seconds of all out work on the second movement. This pattern will continue until you have completed 8 rounds of each movement. There will be a 2 minute rest between coupled movements.
Post total score for each couplet to comments.
One of these CrossFitters is doing his own thing. One of these CrossFitters is not like the others.
11 Training Tips For Crossfit Athletes
(I saw this post linked on the CrossFit Affiliates Blog. It’s from a coach at Potomac CrossFit. Interesting ideas. I’m not sure I agree with everything, but he has some valid points for sure. Give it a read and post your comments. Also check out his blog Barbells and Bacon, if nothing else, he picked a great name for the blog.)
1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble
2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, its front squat and overhead squat strength out of the bottom.
3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.
4. The shorter the workout, the longer the warmup should be. You need to warmup for 35 minutes for Fran. You need to warmup for 5 minutes for Murph.
5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.
6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.
7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.
8. Dumbbells are the most under appreciated piece of equipment in the gym.
9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.
10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.
11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.
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I guess he’d argue with me about #1 and #9. Still love the Greek yogurt, what can I say? Working on it though!
and I always thought I was eating so healthy which I still do but I guess with crossfit more protein (although I am not a big meat eater can’t help it) is the way. But at the same time if I can do the WOD that rocks.
Holy crap I hated that WOD as much as I loved it!!! Thanks to Brandi for being my target and keeping me moving. Nice work 6 pm crew. I had a blast watching you all dig deep for this one!
Full Circle Farms will be delivered every Monday for pick-up between 3-8 or Tuesday morning during the 6 am WOD. I highly recommend you all give it a try!!
Marla, absolutely add some protein. When you are ready, set up a nutrition consult. We can make some suggestions that are very doable for you.
I think I’m going to sign up for the standard Box and probably add some eggs and beef to the mix. Do they have a set delivery day to KCF? I would love to use it as my pick-up site, but unless my wife is willing to drive out there when I am on duty, it could be tough to pick-up.
As for diet, I cannot stress how important a good diet is to anyone who is exercising/training at the level of CrossFit. Breakfast, as stated by many nutritionists, coaches and trainers, is the pinnacle of your metabolic load for the day. It should be as close to rounded out with a “Zone Diet” type of balance you can get it (that would be 40% caloric load from carbohydrates, 30% from protein and 30% from fat). If you wanted to treat it more like the “Zone Diet” and you ate a ’3 block meal’ then that would total 27g carbohydrates, 21g protein and 9g fat (the ‘Zone Blocks’ assume there is 1 block of fat for every 1 block of protein). A quick and easy meal to fix in the morning could look something like 2 eggs (NOT EGG WHITES!) with 1 oz. of cheese, 1 cup or orange juice and 9 almonds.
Another “quick” solution I usually do [I am a 4 block meal eater, coming down from 5 block meals from my previous self] for a 4 block meal was 1 cup of cottage cheese, 1 cup of grapes (I usually use a 2 cup measuring cup, put 1 cup of cottage cheese on bottom, stack the grapes to the top and mix it around after measuring it out), 1 orange and 12 almons [easy fix].
There are a lot of options out there, I can personally promise anyone, if you change your diet, you will change your life. And you will love it.
Marla, You can do it… before KCF, I was eating nasty cereal EVERY morning and washing it down with a vanilla latte. If I can change, anyone can change.
Gang, I just wanted to remind everyone of the Full Circle Farm produce… I just registered and selected Kitsap Crossfit as my pick up location. I’m excited for some yummy fruits and veggies!
ok Caroline I can add some turkey meat and cheese and the occasional egg but this has been my breakfast for years….some habits are hard to change.
Awesome post. Gives me some direction and confirms a lot of strengths/weaknesses I have discovered about myself over the last six months. The Crossfit Games look like a lot of fun as a spectator!
Marla, Marla, Marla… we gotta chat… there’s no protein in what you eat for breakfast. None. Zip. Nada. Throw in some eggs, meat, or cottage cheese (not paleo but if that’s what it takes to get some protein in you, I’ll take it!).
Good WOD, GREAT crew this morning. I loved it. Good stuff!
Steve, I hope your legs are even more sore today since you dissed us on the Tabata!
Ellen, I hope your little one is feeling better.
Brandi, my legs are still recovering too… well, until this morning when they got the Tabata-smack-down. Enjoy this afternoon!
My legs are still recovering from Mon and Tues as well. My box jumps may turn into face plants, but I’m looking forward to this one!
since I don’t eat pork or beef and have 3-4 different types of fruit for breakfast plus one piece of toast with peanut butter….does that limit my strength?
This WOD sounds what I need. If my youngest can keep from vomiting all night, I hope to make it in at the 6 am when it is still cool out. He’s been sick since dinner time. Yikes!
This just makes me scared for tomorrow, my legs are still pretty much destroyed from Tuesday morning. On another note, these tips are awesome!