Archive for June, 2009
Fran stats for 2009 Crossfit Games competitors have been compiled, sorted, and ranked.
There’s much debate about who will ultimately win the 2009 CrossFit Games. Now their stats have been compiled, sorted, and ranked, so this should further fuel the fire. For the benchmark workout of Fran, there are the usuals many would expect in the upper echelon, as well as some newcomers.
entire article here
Crossfit at 6AM. Steve, Stacia, John, Gretchen, Conner and Jason with Brian coaching. Jason is back from his Colorado trip.
We received word that Tomas has a new baby boy.
Slept well last night, in bed at 10PM, only up once. Actually slept until my 5AM alarm went off. That has not happened for a very long time. Could being on vacation have anything to do with sleeping better? Makes you wonder.
Did well on today’s WOD. Did not attempt the double unders, stuck with 150 singles. Jason actually did 150 unbroken single jump ropes. He was really proud, as well he should be. Jason was definitely jump rope challenged when he started. Another Crossfit example of how being consistent and working on something hard produces quality results.
Brian introduced a new move this morning, the barbell press. This came real easy to me since pushing heavy things over my head is one of my strengths. Below is an example of the move.
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| Warm Up | 10 Hollow Rock 2 Turkish Get Ups 10 Push Ups 2 Times |
| Skill | Barbell Press |
| WOD | Start with 50 Double Unders (150 single) 5 times for next 3 movements 10 Med Ball Clean 20 Pull Ups 10 Barbell Press Finish with 50 Double Unders (150 single) |
| Results | Terry 15:50 John 16:27 Jason 17:22 Gretchen 16:42 Steve 16:54 Stacia 15:09 Conner 13:07 |
Eating—On track with 16 days doughnut free. Chicken is on sale this week so chicken is my protein of choice this week.
What hurts today—My heal (right foot) is still acting up. It just slows me up it getting started for the morning and is a real aggravation. Typical left shoulder pain.
Fran & Marlo Cowan (married 62 years) playing impromptu recital together in the atrium of the Mayo Clinic. They are both 90.
Check out Marlo’s air squats. He was ripping those out at about two per second and watch Fran do a modified Turkish Get Up off the piano bench. Fran and Marlo may not have done Crossfit but they sure did something.
Crossfit at 6AM. Stacia, Steve, Noreen, Kelly, Eric, Connor with Brian coaching.
Bodyweight WOD which sucks for me.
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| Warm Up | 10 PVC Full Snatch 10 PVC Push Jerk 10 PVC Front Squat 2 Times |
| Skill | PVC Full Snatch |
| WOD | 25 Box Jumps 25 Push Ups 50 Air Squats 3 Rounds for time |
| Results | Connor 8:46 Noreen 9:32 Kelly 10:04 Dave 10:15 Stacia 10:35 Steve 11:20 Terry 11:39 Eric 12:15 |
WOD went OK. I am always on the slow side for this type of workout.
Lot of excitement in the gym as we get ready to send Charlie and Brian off to the 2009 Crossfit Games. The fund raiser for their trip is this Friday.
On vacation this week. Unlike the last vacation where I had flu (or something like that) I am feeling good. Hopefully I can accomplish some of the things I wanted to last vacation.
Eating—Day 15 doughnut free! We attended a Graduation Party Saturday afternoon. The food was Taco Bell so I was able to pass, just having 1 small burrito. I did fall victim to a few church lady cookies and a piece of the cake but did not go overboard and did not mess up the rest of the weekend.
What hurts today—Slept really well last night. Only real issue now is the left shoulder.
Crossfitlegacy made it onto the Crossfit.com Affiliates Blog page today with this video of Coach Brian doing a 95 lb Turkish Get Up.
I don’t think that your Crossfit Coach has to be a mutant for you to receive really good instruction, motivation, support and guidance but it does not hurt if they are.
95lb Barbell Turkish Get-up from Crossfit Legacy on Vimeo.
Crossfit Legacy Owner Brian Yoak does a 95lb Turkish Get Up after Class Friday morning.
2009 Northeast Ohio CrossFit Challenge from CODE on Vimeo.
Athletes from all over Ohio, and a few from surrounding states, came together on June 6th at SPC-CrossFit in Kent, Ohio to compete for the chance to be called The One: The Fittest Man and Woman in Ohio.
Crossfit at 6AM. Eric, Kelly, Connor, Steve, Miranda, Dave and John with Brian and Jerry coaching.
Fran visited the gym this morning. Not one of my favorite girls to visit because of the thrusters which involve squatting. I determined this morning that I would go lighter than Rx’d and strive for good range of motion in my squats. I went with 65 lbs rather than the prescribed 95 lbs.
I was OK with my time to complete and I feel I did a good job in having a good range of motion. When I reviewed my past Fran WOD’s I realized I had actually made a big improvement in my time. I think this is the second time this week that reviewing my previous times has made me realize the improvements I am making.
Eric was having some real shoulder issues this morning so did a Fran modification. This was John’s first time at Fran and he was the only one to do it as Rx’d and worked to the end to get form perfect pull ups.
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| Warm Up | 10 Squat 20 KB Swing 10 KB Push Press 2 Rounds |
| Skill | Thruster |
| WOD | FRAN
21-15-9 Thruster (95/65) Cool down with |
| Results | Dave (75) 4:57 Terry (65) 5:30 Steve (45) 5:48 John (95) 8:07 Miranda (45) 5:38 Connor (20) 4:25 Kelly (45) 5:01 Eric 4:14 (Modified) |
This is the third time I have done Fran. November 25, 2008 and March 7, 2009. I pulled those results and posted them here for comparison.
11-25-2008
Matt–6:39/65lbs
David–7:45/65lbs
Terry–7:49/65lbs
Kelly–8:12/65lbs
Ted–10:15/65lbs
Eric–11:32/95lbs as Rx’ed
3-7-2009
Justin(95) 5:15
Eric(95) 8:29
Chris(95) 6:57
Terry(95) 6:36
Conner(15) 4:11
Joel(75) 4:47
Laura(45) 5:02
Tom(65) 6:25
Here is the video Brian made back in March for Fran’s visit.
FREE Crossfit Legacy WOD from Crossfit Legacy on Vimeo.
All of these things prove over and over that with time, consistent effort, attention to nutrition and good coaching everyone I know makes improvements with Crossfit.
Eating—Day 12 doughnut free! Have not got on the scales but I can see my belly has gone down a bit and I am feeling good.
What hurts today—Slept well during the night so that back issue was just a 1 nighter. My achilles tendon in both feet have been acting up for the last week. Really bad in the morning when I up but it gets better throughout the day. I have experienced this before and it will go away. Just another aggravation to deal with.
Crossfit at 6AM. Steve, Stacia and Ralph with Brian coaching. I think this is only the second or third time I have worked out with Ralph. He attends afternoon classes most often.
Brian created the “Charlie Special” for us today to mimic a workout Charlie Dunifer did recently. 250 jump ropes are a lot at one time and I really had to break those up. I was able to do the KB Swings (I used 35lb) and most of the pull ups unbroken.
My energy continues to increase but my biggest challenge right now is quick movement endurance, such as jump ropes. I would be much happier carrying something very heavy around for for a long time. Part of Crossfit is working on those things that you don’t do well so I guess I will keep jumping rope.
Stacia was on fire today and whipped through the workout. It is clear her endurance is increasing.
Stacia was not in class yesterday morning but mentioned that her boss drove by as we were working outside yesterday and wanted to know why we were hitting a tire with a big hammer.
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| Warm Up | 10 Sit Up 10 Hollow Rock 10 Knee to Elbow 3 times |
| Skill | Kettlebell Snatch |
| WOD | “Charlie Special”
250 Single Skips 5 Rounds for time |
| Results | Ralph 23:05 Stacia 17:45 Terry 22:25 Steve 20:58 |
Eating—11 days doughnut free!
What hurts today—Had a really restless nights sleep. Up 3 times to pee. That was a bit unusual and my back was hurting really bad by midnight. By 2AM I broke down and took a pain med which helped relieve the pain but I did not get back into a deep sleep for the rest of the night. Once I got up and moving and finished my workout my back was fine. Still a slight ache in left shoulder.
Crossfit at 6AM. Noreen, Steve, Eric, Kelly, Dave and Angie with Brian and Jerry Coaching. Slept 9P to 3A and felt good when I got up.
This morning we had our WOD outside. For people that live in California by the beach the idea of an outside workout must seem very common. For those of us in the Midwest that workout at 6AM the opportunity to get outside for a workout is rare. Everyone seemed to really enjoy it and maybe we have a window of opportunity through July to repeat an outdoor workout on occasion.
I think it’s great marketing to be working outside. A large number of cars drive past the gym in the morning. There is a big Crossfit sign by the road. Maybe someone will make the connection between Crossfit and what we are doing and check out the gym.
Along with being outside we did a multiple movement workout which I always like. If I suck at what we are currently doing there is a chance that I might do better with the next movement.
I felt good during the workout and my energy continues to increase. I wish my numbers would have been higher, especially since Eric and Dave were 100+ higher than mine but it is what it is.
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| Warm Up | Bear Complex
5 Rounds |
| Skill | Hammer |
| WOD | 1 minute each Rower Hammer Box Jump Tire Flip KB Deadlift Rest 3 rounds |
| Results | Total Movements Terry 342 Eric 454 Kelly 421 Steve 352 Noreen 368 Angie ?>300 Dave 445 |
This was our introduction to the “Bear Complex”. I found a good example video below. Since we were doing this as our warm up we only used the bar with no extra weight. I would not be surprised for this to show up as a WOD some day in the future.
Picture from yesterday, working up to my max front squat. Two weeks ago I could not squat (or move) after the NEO Crossfit Challenge. Finally back to where I can squat so low I have to check for brown streaks on the floor when I am done.
Charlie was at the gym for his workout this morning. He is so excited about the Games, along with everyone else at the gym.
Eating—Day 10 doughnut free. Trying to decide when to weigh again. Not sure how high I went up on my last blow out and I really don’t want to weigh until I am sure I am below 249. At this point I will hold off for a bit.
What hurts today—Feeling surprisingly good. Whatever aches and pains I wake up with are gone by the end of the workout. Just a slight aching in my left shoulder. Huge difference from two weeks ago.
