The idea to review this again paid off. A very humbeling experience. The change of rep schemes and distances, however minute, drove home. The 200m and 100m sprints were hard to pull through. I am glad I didn't have to suffer through this by myself.
After doing 400m runs and heavy squat cleans on Saturday, I knew this was going to cause a little misery on Sunday. It's all good though. Got a chance to work on the mental side of things as well. ;-P
I do not like falling behind on our challenges. So there was no opting out this weekend anyways.
PAW revised 2.0
For time:
Run 400 meters
12 Dumbbell complexes
Run 300 meters
10 Dumbbell complexes
Run 200 meters
8 Dumbbell complexes
Run 100 meters
6 Dumbbell complexes
I used 22kg = 48.5 pounds. Jean did the wod with 50kg using a barbell.
my time. 13:34
Monday, August 22, 2011
Sunday, August 21, 2011
The PAW [v.2.0] - Brob's #38
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| If that's not a look of pain, then I don't know what is... |
For time:
Run 400 meters
12 Dumbbell complexes*
Run 300 meters
10 Dumbbell complexes
Run 200 meters
8 Dumbbell complexes
Run 100 meters
6 Dumbbell complexes
*45lb dumbbell in each hand
My time: 11:28
During the last challenge (The PAW [v.1.0]), it felt like all we were doing was running. This time around, however, the running and reps got progressively shorter. Those last couple of runs (the 100m and 200m) felt like a mile each though! It think we achieved the desired stimulus with this workout: moving moderate weight while out of breath...and quickly!
Saturday, August 13, 2011
Brob's #37
Well the CrossFit Games 2011 are over. It was a wonderful experience and I am sure it's going to become an even more amazing event next year.
That being said, I guess it's time to start getting back on track with my normal training. I am going to lean out very far and put my thoughts on the line. I do not believe that it is necessary to train 3 or more times a day to prepare for a CF event. I think some strength training kept around 15 to 20 minutes and a wod that goes from 5min to 30min will suffice. Once in a while do a long one that goes up to 45min. Keep it varied and work on things that you suck at and that will be enough. For example dumbell movements, one legged overhead squats and ring hspu.
What you should also think about is to start up a challenge. Maybe once a week to keep you preparing for the unkown. If you keep training with the same people or train alone all the time you end up getting used to that environment and that might not be helpful. Mix it up occasionally.
Let's see if I change my mind around.
Our Challenge this week:
Four rounds, 10-8-6-4 reps, for time of:
Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat
*All three movements together count as one rep
Here is the vid for Brob's 37.
That being said, I guess it's time to start getting back on track with my normal training. I am going to lean out very far and put my thoughts on the line. I do not believe that it is necessary to train 3 or more times a day to prepare for a CF event. I think some strength training kept around 15 to 20 minutes and a wod that goes from 5min to 30min will suffice. Once in a while do a long one that goes up to 45min. Keep it varied and work on things that you suck at and that will be enough. For example dumbell movements, one legged overhead squats and ring hspu.
What you should also think about is to start up a challenge. Maybe once a week to keep you preparing for the unkown. If you keep training with the same people or train alone all the time you end up getting used to that environment and that might not be helpful. Mix it up occasionally.
Let's see if I change my mind around.
Our Challenge this week:
Four rounds, 10-8-6-4 reps, for time of:
Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat
*All three movements together count as one rep
Here is the vid for Brob's 37.
Friday, August 12, 2011
Brob's #37 - Back on Track
Leading up to the 2011 CrossFit Games, and for obvious reasons, Rob and I decided not to do a weekly challenge. The reason for this was because Rob was participating in the Masters' Division for the Games--we didn't want to interrupt any kind of preparation that he had in mind. So, here we are, a few weeks later and ready to continue the challenge!
My days in the active duty Air Force are numbered. And as those days pass by, the dream of opening up a CrossFit gym has become more real. With that in mind, my good buddy, Vic, and I decided it was time to program "The PAW"! This workout will become the P.A.W. Fitness signature WOD. Here it is:
Four rounds, 10-8-6-4 reps, for time of:
Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat
*All three movements together count as one rep
My time: 16:06 as Rx'd
After doing the WOD, I felt as though we "missed the boat" with regard to the desired stimulus of the workout. The upgraded version 2.0 is in the works; however, for now, check out how it went:
My days in the active duty Air Force are numbered. And as those days pass by, the dream of opening up a CrossFit gym has become more real. With that in mind, my good buddy, Vic, and I decided it was time to program "The PAW"! This workout will become the P.A.W. Fitness signature WOD. Here it is:
Four rounds, 10-8-6-4 reps, for time of:
Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat
*All three movements together count as one rep
After doing the WOD, I felt as though we "missed the boat" with regard to the desired stimulus of the workout. The upgraded version 2.0 is in the works; however, for now, check out how it went:
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