Friday, June 1, 2012

The last workout of the week before a weekend off! This workout is also aimed at developing your general physical preparedness. The focus is on you to maintain your form go as fast as you can. “As fast as you can” means that you need to only go as fast as you can maintain good mechanics and form. If you can’t then you need to either slow down or take a short rest and begin again.

Workout:
Complete as many rounds as possible in 15 minutes; where one round is 5 deadlifts, 10 pushups and 15 air squats.The deadlift should be about 60-70% of your 1 RM (rep max), but no heavier than 275lbs.

Stretch:
Lower back, hamstrings, calves, chest, shoulders, hip flexors and glutes.

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Thursday, May 31, 2012

Another speed, agility and quickness day. On these days, I try not to use specialized equipment such as hurdles or speed ladders. However, I expect that you have some access to cones. If you don’t then make them out of plastic bottles filled with sand and spray painted.

Warmup:
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
2. Lunges
3. High Skips
4. Reverse Lunges
5. High Knees
6. Frankenstiens
7. Butt kickers
8. Sumo Lunges
9. Carioca
10. Falling sprint

Agility:
1. Place 8 cones in a square that is 20m x 20m with a cone in the middle. Start in a corner and run to the cone in the middle, sprint to the cone on the left of the corner where you started then run back to the middle, repeat by continuing to run to the next cone in the square until you have touched all outer cones. Rest for 2-3 minutes and repeat 4 times to the left and 4 times to the right.
2. Standing broad jump. 5 (sets) x 4 (reps). Jump as far as possible with a two foot take-off and a two foot landing. As soon as you land you need to absorb the landing and rebound immediately into your next broad jump. This means that you need to land with your feet in the jumping/power position.

Speed:
Complete 3 x 60m sprints. Focus on leaning forward for the first half of each sprint before coming up tall for the second half of your sprint.

Cool Down:
Jog for 400m then stretch your legs, hips and lower back.

Wednesday, May 30, 2012

Today is a great offseason quick blast workout. I have not programmed any specific lifting because I am still giving your mind and body some time off after the season. The goal of today’s workout is to go and have some fun doing it. This is a CrossFit Greensboro bench mark and is a great test of your capacity to keep moving. I have to admit that I have never beaten my wife at this workout, her personal record is a single second faster that mine!

Workout:
Complete as quickly as possible
20 KB Swings…2 Burpees
18 KB Swings…4 Burpees
16 KB Swings…6 Burpees
14 KB Swings…8 Burpees
12 KB Swings…10 Burpees
10 KB Swings…12 Burpees
8 KB Swings…14 Burpees
6 KB Swings…16 Burpees
4 KB Swings…18 Burpees
2 KB Swings…20 Burpees

These are two simple movements and there is no reason to stop moving…except for the fact that you might not be able to breathe. The weight that is expected is 16kg KB for women and 24kg KB for men. If you post your times, I’ll let you know what mine was!

Cool Down:
Complete 3 x 60 second plank hold. Then stretch your shoulders, upper back, lower back, hip flexors, hamstrings, calves and achilles.

Tuesday, May 29, 2012

If you completed “Murph” yesterday, make sure you do a long warm-up before beginning the speed and agility today. You will probably be sore and if you don’t feel ass explosive as normal that is alright. This is the benefit of the offseason.

Warmup:
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
2. Lunges
3. High Skips
4. Reverse Lunges
5. High Knees
6. Frankenstiens
7. Butt kickers
8. Sumo Lunges
9. Carioca
10. Falling sprint

Agility:
1. Side to side jumping over a line. 3 (sets) x 20 (reps) there and back with 1 minute rest. Keep your feet together and use your ankles to drive across the line.
2. Backward run acceleration for 10m then spin and sprint forward 20m. 6 (reps) with a walk back recovery. Make sure that you alternate turning to your left and right.
3. Set up a square 15m x 15m and number the corners 1-4. Start on your hands and knees in the middle of the square, on your partners call get up and sprint to the cone that is called out. Alternate turns and complete 10 repetitions each.

Speed:
1. Acceleration/Deceleration runs. Complete 5 reps with 2 minutes rest. Accelerate for 20m, decelerate to a cruise for 20m, accelerate for 20m and decelerate for 20m.

Cool Down:
Jog 800m slowly and then complete the following stretches for 30-60 seconds each. Calves, achilles, lying hamstring, lying quad, kneeling hip flexor, pigeon and iron cross.

Memorial Day, Monday, May 28, 2012

Today we remember those who have fallen on defending the country that I call home, the United States of America. The brace men and women leave behind their families and friends to defend the rights and liberties that I can’t imagine living without. Through my involvement with CrossFit Greensboro, I completed a number of workouts commemorating fallen soldiers. These are called Hero WODs and each of them force you to physically sacrifice to show honor to a particular fallen soldier.

Today, I am posting the first Hero WOD that I completed and it is named after Navy Lieutenant Michael Murphy. Lt. Murphy was killed in Afghanistan on June 28th, 2005 and was a workout that “Murph” liked to complete (reference from CrossFit.com). For more information on the sacrifice he made please refer to this news article about the warship that was named after him.

The workout was first posted on CrossFit.com on August 18, 2005.

“Murph”
Complete as quickly as possible:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

You can break up the pullups, pushups and squats as you like, but you must complete the 1 mile run before you start the bodyweight movements and finish with another complete 1 mile run. The final caveat is if you have a weight vest or body armor, you should wear it.

This workout will take a while, but remember the sacrifice on this Memorial Day and say thanks by continuing to work even when you want to quit.

Saturday, May 26, 2012

Another active recovery day, go for a hike, bike ride or something outdoors. Go BBQ and play touch rugby, flag football or beach soccer. If you have time, drop in to your local CrossFit affiliate and do a workout there. A lot of affiliates offer a free class on Saturdays. This is just a chance to meet people and get a workout in. Let your competitive side come out and enjoy just hanging out.

Friday, May 25, 2012

So how did your season go/is it going? Now is a great time for reflection. For most US college players, the season is completed and you have had a bit of time to get over your last game. Did you achieve your goals? Did you seek feedback from your coaches? If yes, what was the feedback you received? What unforeseen obstacles cropped up during the season? With the benefit of hindsight, what would you change to be more successful? Finally, what did you achieve this year? DId you reward yourself for those successes?

My season continues, but I have done some reflecting in between the playoffs in San Diego and the upcoming round in Glendale. I haven’t achieved all of my goals, but I did achieve increased accuracy at the set piece and improved fitness. These are achievements that I am proud of and my reward is to commit a little bit more money towards my home gym. The greatest obstacles that popped up during my season was my wife needing to go on bed rest. This meant that I had family stay with us to help take care of Brynn, but this changed my diet, my general routine and increased my responsibilities looking after the house. Despite all of this, I can definitely say that I found the time to train and I am proud of how I have played this season.

Reflection is a great time to grow and a great time to reward yourself for all that you have achieved. Remember the things that you didn’t achieve so you can focus on them next year, but celebrate all that you have accomplished. I think some pretty successful people refer to this as “taking time to smell the roses!”