Over the past week I had heard about a training method called Optimum Performance Trianing put on by a guy out of Calgary, James Fitzgerald. He stated off with Crossfit a number of years ago, competed in the Crossfit games and has developed his own form of Crossfit training. It is quite complex, involves tempos, complex strength movements and of course, high inensity short durations WODS.
It seems like an amazing new way to train for Crossfit and it cycles for 45 days. The current one just started on November 18 and will continue into 2010 and I'll be doing my damnedest to follow it. Last night I started off with the Nov 19th WOD and it was an excellent introduction to what James's training is all about. Lots of good examples of tempos, foundational strength movements in squats and pull-ups and good rest periods that ended up feeling to long.
Did a usual warm-up:
400m Run
30 push-ups
400m Run
20 dips
400m Run
10 pull-ups
Good stretch and 30 air squats.
Day 2 Results: This won't make much sense unless you read the FAQ and crossreference it with day 2.
a1. 6, 6, 6, 6
a2. 145/8 155/8 165/8 175/8
b1. 12, 10, 10
b2. 30, 30, 30
c1. 20/10, 20/10, 20/10
c2. consecutive
I can tell that the limiting factor here will be equipment. I need to get a few more weights and a couple of 5 pound olympic bumpers, make a box for jumping on, get that bench put together and figure out a place to do wall balls. Its tough being stuck in this "not so high cieling" basement. I'll make it work though.
On the other hand I really enjoyed the way the workout was put together, I felt as though the rest periods could have been short right off the bat but I don't know nearly as much as James so i'll be taking his advice and following it.
Benchmarks
They say that there are certain Crossfit workouts that indicate a persons level of fitness, a base line if you will. Some of these workouts are: Angie, 10km run, the Crossfit Total and of course, Fran which was this evenings feature. For me Fran has always been a dreadful experience that causes me the butterflies and I think that that's because I know that everything you've got must be condensed into about 3 minutes. If you leave anything out your time quickly wracks up and it turns into a huge percentage of the total. My previous times have ranged in the mid 3 minute mark, a decent time but nothing to be jubilant about. Tonight my goal is under 3 minutes.
Warmed up with:
400m Run
30 push-ups
400m Run
30 pull-ups
400m Run
30 dips
Good stretch and 30 dowel overhead squats
Tonight was a special one so I had Leslie come down and be my little cheering section. Its amazing what somebody will try to prove for a pretty girl.
Fran:
21-15-9 of Thrusters & Pull-ups
Time: 2 min 55 sec
I really tried to pump all sets out continuous and only feel off of the pull-up bar on rep 11 of 15. This WOD really left my lungs burning and took me several minutes till I felt like I could continue with my strength routines.
After I did a bunch of handstands, I'm going to get the balance down for these guys! Deadlifts were the next order of business then some handstand push-ups finishing off with some lovely good-mornings.
It was a good day.
Warmed up with:
400m Run
30 push-ups
400m Run
30 pull-ups
400m Run
30 dips
Good stretch and 30 dowel overhead squats
Tonight was a special one so I had Leslie come down and be my little cheering section. Its amazing what somebody will try to prove for a pretty girl.
Fran:
21-15-9 of Thrusters & Pull-ups
Time: 2 min 55 sec
I really tried to pump all sets out continuous and only feel off of the pull-up bar on rep 11 of 15. This WOD really left my lungs burning and took me several minutes till I felt like I could continue with my strength routines.
After I did a bunch of handstands, I'm going to get the balance down for these guys! Deadlifts were the next order of business then some handstand push-ups finishing off with some lovely good-mornings.
It was a good day.
Playing catch-up
Its been a few days since I've taken the time to update the good ole blog, the weekend was pretty uneventful as far as high intensity short duration workouts were concerned. I must say though that I did more hiking through thick forested & steep slopes than I cared for, hunting is a great way to get out doors and the reward is a freezer full of organic meat, but I must say that when the weather turns to crap it can be a testament to your determination.
Anyways, I got back downstairs last night to stare Angie in the face. This workout had been brooding in my mind all day and I knew that success here required larger sets of the pull-ups & push-ups. How people were pounding out sub 10 minute times in this wod is impressive but not unrealistic, it just means completing each excercise in under 2.5 minutes.
I did a good warm-up of:
50 x 45lb Sumo deadift high-pulls
30 push-ups
3 min skipping
30 dips
50 x 45lb thrusters
30 pull-ups
Good 20 min stretch, getting the splits down!
Angie:
100 pull-ups
100 push-ups
100 abmat sit-ups
100 squats
Time: 15:02
Beat my last personal best by about 2 minutes! Not a bad improvement but I still see a large opportunity to get more done in those first two exercises than I managed to. It was a good and I felt like I didn't have a huge amount of energy left at the end. I really pumped out the squats and my quads were screaming at me by the 100th one, sub 15 would have been nice but that will just have to happen next time.
Afterwards I did a bunch of abs & isolated chest movements. The L-sits are coming along nicely, getting them for longer than 30 seconds a set now, my goal for them will be over a minute. I wish I had my bench built here in the basement, would make for using my excellent home-made squat/bench rack a blast. I'll have to get it done here soon.
Guess there's always tomorrow.
Anyways, I got back downstairs last night to stare Angie in the face. This workout had been brooding in my mind all day and I knew that success here required larger sets of the pull-ups & push-ups. How people were pounding out sub 10 minute times in this wod is impressive but not unrealistic, it just means completing each excercise in under 2.5 minutes.
I did a good warm-up of:
50 x 45lb Sumo deadift high-pulls
30 push-ups
3 min skipping
30 dips
50 x 45lb thrusters
30 pull-ups
Good 20 min stretch, getting the splits down!
Angie:
100 pull-ups
100 push-ups
100 abmat sit-ups
100 squats
Time: 15:02
Beat my last personal best by about 2 minutes! Not a bad improvement but I still see a large opportunity to get more done in those first two exercises than I managed to. It was a good and I felt like I didn't have a huge amount of energy left at the end. I really pumped out the squats and my quads were screaming at me by the 100th one, sub 15 would have been nice but that will just have to happen next time.
Afterwards I did a bunch of abs & isolated chest movements. The L-sits are coming along nicely, getting them for longer than 30 seconds a set now, my goal for them will be over a minute. I wish I had my bench built here in the basement, would make for using my excellent home-made squat/bench rack a blast. I'll have to get it done here soon.
Guess there's always tomorrow.
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