|
||||||||||||
 Derby City CrossFit 909 E. Market St. Louisville, KY 40206 Call: 502.641.2980 Email: info@dccrossfit.com Mon-Fri : 5:30a-10:30a; 3p-8p Sat : Check Website Whether you need a running club, Olympic strength training, powerlifting, pylometric explosion practice, individual sport training, runner's technique work, or just a more community-oriented health & fitness gym - you can get it all at Derby City CrossFit. CLYDESDALE GAMES
Sat & Sun, September 11 - 12 $50 This is a competition for the heavier athlete. Males must be 205lbs and females must be 135lbs with three weight classes per gender. This competition gives the larger athlete an opportunity to compete with people closer to their size and physical abilities. Register Here! CrossFit Endurance Certification Fri & Sat, November 6 - 7 9a - 4p both days $595 Register Here!      
 |
Friday 10/30/09Strength classes Coach’s WOD 11 comments to Friday 10/30/09 |
|
||||||||||
|
Copyright © 2010 Derby City CrossFit – Louisville, KY - All Rights Reserved |
||||||||||||
091029
A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
185×6, 195×6, 205×5, 215×4
A2. DB Walking Lunges @ 1010; 6-8/leg alt’ing x 4; rest 30 sec
45×16, 60×16, 65×16, 90×8 then 50×8
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
6, 5, 5, 4
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec
25(f), 15×8, 15×8, 15×8
Ben, I may not be in today. You may have to “tweak” tomorrow’s fun without me.
where did Ed’s posts go? I miss them….
Greetings, and I owe everyone an apology for my lack of posts this week, but I have been in one of the rings of hell this week: Army Computer Training. If you have ever wondered what would make someone jam a ball point pen in his ear out of sheer desperation to make the pain stop, then I submit this to you: Go to a mind numbing STEP BY STEP computer training class taught by someone with a thick southern drawl while sitting next to TWO Foreign Officers from an Eastern European Country who literally repeat EVERYTHING out loud once in bad English, then in their native language (presumably to translate it) then add the drive times to n fro and missed morning WOD’s and the worlds weakest microwave (it shouldn’t take 6 min to warm up Bens cooking…now the 9 minutes it takes to choke down Bens cooking is another post altogether- they are called SPICES man…for goodness sake mix, in a Slap Chop’ed Onion, zucchini, fettuccini, bikini…or a Gratey…cuz you love his nuts**) and you have a situation that after a few days will lead to the aforementioned pen jab.
Anyway, this mornings workout:
Tabata push ups (20 sec on 10 sec off 8 rounds) 22, 18…then lost count due to need to tell myself to breath, but ended with 3- and yes, some were done on my knees (tee-heeeee).
My time for the WOD was a STELLAR, 19:20 which in reality sucks, but come on I did yesterdays WOD PLUS added a bunch of dips and run last night at 5:30 with my daughter in tow, then was up….ahhhh forget it…I need to stop whining like a little bitch. That was my time.
-10 reps Ground to Overhead I used 135 for all of it, which was just right for the ‘ground to overhead- provided you define just right as barely completing the last two reps because your muscles are screaming at you to take a break- a bit heavy to complete the 20 back squats in a row, and about right for the 30 dead lift.
The ground to overhead REALLY sucked because at some point this week, I bruised myself on my clavicles (Looks like I got a hickie without the fun of actually getting one) so every move reminded me of how important it is to control the weight.
The absolute worst part is the running after each lifting- I get the ‘why’ we do them, (thank you Slater for your post 2 weeks ago about the nervous-system-overload-thing; I still don’t understand it all, but I get it) I still freaking hate the transition and nearly re-tasted last nights dinner- but managed to keep it down and keep on keeping on- I must also admit to drinking copious amounts of wine last night- ( I cut down on my beer consumption to a more paleo friendly Red- it was a nice Malbec- highly recommend it, from Argentina- insert lecture about all things in moderation here, and my reply to said lecture is: THEY WERE EASTERN EUROPEAN!- it was like a friggen unfunny Monty Python bit.
Overall, this has been one of the best weeks for me since starting back the last week of August. On Monday, my body finally ‘clicked’ and I had the most amazing workout that I didn’t want to stop because of the high- and i continue to push myself chasing that feeling like a drug.
All said, I have dropped 14% body fat and am now at 23% (total weight change is about 28 pounds)- and have a LONG way to go (shooting for 10 to 12% BF), but damn I look and feel better than I have in a long time, and each day, not only am I reminded of how far I’ve come, but how far I have to go.
I am not so stupid as to think I did this on my own- watching everyone suffer with me keeps me focused and on track, and while I don’t say a lot to a lot of people, I would like to express my thanks to you all for just being there: suffering, motivating, sweating and grunting along our merry way.
On a personal note, in 12 days I get to go and spend the next 4 months at Camp Atterbury IN freezing my nutz off training a number of units and Soldiers deploying, so getting here for my daily ass kicking’s will be impossible, but Ben has been gracious enough to help with some stuff so I can keep on training even if it is in the environmentally controlled storage unit I found near post with who ever I can drag with me. I will do the WOD’s when possible and post, and try like hell to get down from time to time because the atmosphere in DCCF is incredible.
Not to get all, sappy, but you all need to know you have something special here- I move every 2 to 3 years all over the place, and this is the first ‘gym’ I have been to in which the people in charge actually give a shit about you, and care enough to get involved- this starts at the top and permeates throughout, and it is obvious this isn’t about the money for any of them (though no one has written a good book on Cross fit yet…); theirs is a true calling that some aspire to, few possess, and most will never figure out, but once you find a place like this, keep it close to you, share it with your friends, because when you leave it, then you will appreciate how special that thing is. And yes, I drank the proverbial “cool aide” long ago…
Ed
** I have to apologize, I went a LONG way out there to make a stupid joke about the creepiest hooker abuser/pitchman, but I couldn’t resist)
Ed, only 12 days left?? I’m sad but also really happy for you… I know you were trying to get better prepared before you left and you’ve done a hell of a job! Congrats on the progress!
Ed, the folks at the Atterbury fitness center are pretty friendly to WOD’s…
A bunch of SF dudes “conditioned” them to that last year
Ben, I have been in a two-day-and-counting battle with an ass-kicker of the flu…I may have to bag out of tomorrow, too. I hope not.
SLater- Thank you for the kind words, and the info and inspiration- why you ever wear a shirt I will never understand…
ing a friendly gym is at the top of my list…
Eric- That is awesome news- thank you! heading up next week for a recon and finding a friendly gym is at the top of the list…
ed, they just remodeled the fitness center right there on post.
we all did a bunch of crazy WOD’s there during our admin phase (our PDT was largely conducted elsewhere…but i digress). So, you should be good-to-go.
The gym is right next to the Soldier Processing Center and across the street from the chapel.
091031
7 sets for total “working” time:
10 Chest to Bar Chin Ups
15 Ring dips
20 box jumps – 18″
25 air squats
rest 2 min b/t sets
29:29 total time… 17:29 total working time. All sets unbroken.
Beforehand: played around and set a PR on box jump of 49″ (with a “stepping” start).
Afterwards: played around again and set a PR on clean & jerk of 230lbs.
Ed-you will be missed…:(
091101
Dead Lift – Heavy 1; not a 1RM effort… 365, 385(f)
Hang Power Clean – Heavy 2; not a 2RM effort… 200, 205(f) – was unhappy with the distance of my feet on landing, so stopped there.
Press – Heavy 3; not a 3RM effort… 145, 150(f)
Grace practice – power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)
165×15, 175×10, 185×5
Felt slow and a little weak today… blamed on the late night and the morning workout.