CrossFit Road Warriors

I hope everyone had a good Christmas and a chance to relax because this Saturday we'll be back at it!

If you're looking for a great deal on bumpers or kettlebells, check out the info that Nick posted in the comments for last Saturday.

First day of Winter

Today was officially the first day of winter and usually the shortest day of the year. So what better way to celebrate than with a couple of short workouts guaranteed to warm you up?

The first workout was 10 minutes of alternating 30 second intervals that started with about 50 feet of carioca then push-ups, at the end of the 30 seconds you carioca back and do sumo-deadlift-high-pulls until the next 30 second interval is over. Call that round one, do it nine more times. For those not familiar with it, carioca (aside from a dance made famous by Fred and Ginger) is a rather common footwork drill where you "run" sideways crossing your feet alternately front then back. It sounds more complicated than it really is but as the exhaustion kicks in the coordination becomes a real challenge. Do this one Tabata style, try to keep your reps constant through all of the rounds.

Afterward we did a real short one, 4 rounds of 25 squats, run 80-90 meters (I wanted to keep everyone out of the chipper at the end of the asphalt.) This one is a smoker! Try it.

 

Everyone did a great job, and I owe Jeff a t-shirt.  ;-)

Reminder that there will not be an official park workout tomorrow. I have something for you to try though;

For time:
Run 100 meters
(The asphalt playground is a little over 100 meters long.)
3 rounds of Cindy
Run 100 meters.

Try this 3 or 4 times and see if you can maintain or beat your previous time(s).

I also want to share a couple of photos that I took last weekend. My wife and I went to Little Petroglyph Canyon, which is located on the Naval base at China Lake. It is purported to be one of the best petroglyph sites in the world. There are thousands of years worth of rock carvings there but two of them should really hit home for CrossFitters;

This one looks to me like a guy holding a barbell over head.

And this one is obviously Pukie! Didn’t someone once say that “everything old is new again”?

No park workout tomorrow or next Saturday so try this out;

25 push-ups + 50 squats for time. Do 3 rounds resting no more than 2 minutes between rounds. Try to beat your previous time with each successive round. Partition the push-ups and squats if you need.

Post your thoughts and comments.

Throwing heavy!

It was a good day at the Highland games yesterday. I managed a few PRs but the most notable part of the day was the kilted mile. Highland athletes aren't generally known as runners so the kilted mile is rather unusual to see, but the Irish national team was out and invited the throwers to join them. Unfortunately (or fortunately depending on your point of view) Nick and I were the only two willing to try the run. So I can honestly say that we placed first and second in the event. The members of the running team were gracious enough not to lap us and Nick and I ran rather decent times of 7:16 and 7:17.

Nick and two members of the Irish national running team.

 

At the finish line.

Nick took two medals home! Pretty good for his first games.

Broomstick 1/2 mile

Since some of us will be competing tomorrow in the highland games at the OC Celtic Festival, we decided to take it easy and did about 1/2 of the broomstick mile. The workout was;
15 back squats, 15 front squats, 15 overhead squats, run 200 meters
15 shoulder presses, 15 push presses, 15 push jerks, run 200 meters
45 hang squat cleans, run 200 meters
45 power snatches, run 200 meters.

   Here's Nick bringing it home.

Sometimes it feels like I spend all my time trying to catch up!

I am taking the next two weeks off. My wife and I are celebrating our 20^th anniversary so there won’t be any official workouts at the park but I will post some ideas for you to try out. Please feel free to use the comments section if you want to try to arrange something amongst yourselves.