CrossFit Total

Here is what popular CrossFit regimen is all about:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

This was the first time I actually attempted this coveted workout so I was looking forward to benchmarking myself. My total was 865. I am proud of the effort and look forward to improving my results. 295 squat, 405 deadlift, and 165 press.

Best,
Tyler

CrossFit WOD: Paratroopers and abs

[caption id="attachment_405" align="alignleft" width="225" caption="4-28-2010 Class Results"][/caption]

Today's WOD was a met-con burner. Before the WOD, I did 5x3 of deadlifts and 1x5 of max power cleans. And I still did well on the met-con.

20 Toes-to-bar
40 Paratroopers
60 Double-unders

x 3 rounds for time.

My time was 7:13. For whatever reason, the 'troopers burned more than usual. I'm feeling good considering my terrible sleep schedule. After I worked on handstand pushups and did my regular pushups for the challenge.

Best,
Tyler

CrossFit WOD: Wall balls and muscle-ups

I decided to do the workout on CrossFit.com from last week. The owner of Gahanna CrossFit was on the main site with his time of 10:27 - the kid is unreal. I worked out with him in December and I strive to get as good as him. Lots of work needs to be done - conditioning especially. I'm tightening up my diet hardcore now.

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

My time was 13:20. I need to work on my muscle-ups. I hurt my tricep doing them at the 6 muscle-up rep and on the remaining #, I did double the pullups and dips to compensate. Nice burn!

Best,
Tyler

CrossFit WOD: Squat clean and jerks! Gross.

When I looked at the website this morning, it said clean and jerks. But when I entered the gym, they changed it to squat cleans and jerks. So nice of them to do this! I love to be in agony anyway so whatever. :-) hehe! It's the good kind though.

Squat Clean and Jerk (95/135)

Kettlebell Swings

Box Jumps (24”)

To be performed in reps of: 21-15-9 for time!

I used 135 lbs for the squat clean and jerks. Pure torture after that many reps. I also stacked two 45 lb plates to make it 26" for the box jumps. I did the standard 1.5 pood KB swing. My time was 12:31. Anything that involves squatting and pressing weight above the head (think thrusters) wears me out like no other. Great and challenging workout! My friend Steph was the one who pushed me - I would've been much slower if it weren't for her because she was one step ahead of me. She beat me by 25 seconds. Good job Steph!

Best,
Tyler

CrossFit WOD: I HATE SQUAT THRUSTS!

I hate them. They are worse than burpees in my opinion. And today gave us plenty of them, which is OK since I need work.

Double Unders

Squat Thrust

To be performed in reps of: 50-40-30-20-10

For Time!

My time was 12:16. I'm thinking I need to get a weighted vest so I can get good. DUs are not  the issue for me. I still can't beat Steph in burpees and thrusts - she's a machine at them! Good job Steph.

Best,
Tyler

CrossFit WOD: Met-con Saturday

I had minimal time on Saturday to workout and this WOD was perfect to send off the weekend right.

10 deadlifts (225 lbs)
20 GHD extensions

x 4 rounds

My time was 4:08.

Best,
Tyler

CrossFit WOD: Typical CF-style workout

The great thing about this WOD is that it can be performed anywhere... It was as follows:

Pull Ups

Push Ups

Sit Ups

Squats

To be performed in the following reps: 21-18-15-12-9-6-3

For Time!

I got 15:08. Instead of air squats, I squatted the bar with 115 lbs to make it more challenging. Great burner.

CrossFit WOD: Shoulder destruction

I'm just going to copy/paste what was on our gym's website to explain this WOD:

400 Meter Run

Push Press (45/75)

3 Rounds!

At the start of the clock you will run a 400 Meter run.  You will then perform as many push presses as you can for the remainder of the 6 minutes.  The second round will begin immediately at the 6 minute mark, there is no rest.  You will continue this for 3 rounds total, which will take every one of you 18 minutes to complete.  Your score will consist of all reps (Push Presses) added together from the 3 rounds.

Note: Unless you feel you are in imminent danger, you will be penalized 10 burpees per bar drop. The burpees are to be performed at the end of the WOD.

Instead of 75 lbs, I used 115 lbs and got the following push press totals for each round:

60-45-43 reps.

Never did that many presses in one sitting and it was great. On to da next one....

Best,
Tyler

CrossFit WOD: Dips, cleans, squat thrusts.

Today was one of those days where it seems easy when you look at the board. But when you perform, you wonder why you think it was going to be easy. Today we did the following:

10 Dips

15 Power Cleans

20 Squat Thrusts

x 4 Rounds for Time!

I did this WOD twice today; one right after the other. The first one I used 135 lbs for the cleans. My time was 12:34. The second time around, I used the prescribed weight of 95 lbs for cleans and did ring dips as opposed to the dip station. My time was 10:22. Squat thrusts kill me for whatever reason. Hate them.

Best,
Tyler

CrossFit WOD: 300 squats

Since starting my stay-at-home-dad role this week, the lack of sleep is affecting my performance. It's starting to catch up with me, but I'm hoping my body adjusts to this new-found routine. It's only for 6 more weeks ;-) Today we did the following:

50 Sit Ups

100 Squats

400 Meter Run

x 3 Rounds for Time!

My time was a disappointing 17 minutes and some change. I am disappointed because I know that I didn't do what I was capable. Exhaustion played a role sure, but so did my execution on squatting. I rested too much.

Best,
Tyler

CrossFit WOD: Overheat squats and benchmark "Nate"

Today was a heavy day of overheard squats in a rep set of 3-3-3-3-3. My weight was as follows:

125-145-165-175-180 lbs.

After this lifting set, I skipped the met-con they had on the board and completed the benchmark WOD called "Nate." It involves a grueling set of exercises that challenge any serious athlete. "Nate" is:

2 muscle-ups
4 handstand pushups
8 kettlebell swings

AMRAP in 20 minutes.

I completed 9 rounds with 3 handstand pushups. My shoulders were tired from the overhead squats so that really hurt me on the handstands. Plus, I'm not that good at them yet. A fun and challenging workout indeed and I look forward to more advanced exercises in the future.

Best,
Tyler

CrossFit WOD: Outside pouring rain brutality...

[caption id="attachment_363" align="alignleft" width="300" caption="Trying to recover after a brutal WOD"][/caption]

Today's workout was unreal. It really showed a weakness of mine -- squat thrusts and burpees, a very similar workout. A squat thrust is a burpee without the pushup in the middle of it.

The WOD involved the following exercises:

400M sprint
25 double-unders
25 burpees

x 4 rounds

After the four rounds, complete 100 squat thrusts. For time!

When I started, it was raining a little -- after round 2, it was down pouring rain. My shoes ended up being filled with water, but it was fun regardless. This workout was brutal in the conditioning sense and I'm looking forward to improving this over the summer. With the better weather, it will help. My time with the four rounds and 100 squat thrusts at the end was 23:11.

Try this and let me know!

Best,
Tyler

Video of me jumping 50 inches!

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50 inches!!, originally uploaded by CrossfitCatamount.

After Wednesday's workout (partner WOD), I wanted to test my ups with some high jumps. We did many box jumps back in the day for basketball and this was my test to see if I still have ups. I stacked up 4 or 5 plates and did 10 reps, and then just to see if I could, took on the whole 45 plate stack. We measured it out just to see how high it was and it came to around 49.5 inches or so. It was a fun end to a hard WOD. Thanks for the video Becky. I actually didn't know it was being filmed...

Best,
Tyler

CrossFit WOD: "Fran's" ugly cousin...

When I looked at the website today to see what the WOD was, my first reaction was to not go -- I'm tired with baby waking up, stressed with stuff at work, and sore from this week's CrossFit programming (thanks CFCM!)  But no excuses right? Get over it Tyler - this is when people need to dig deep. It is what separates the good and bad eggs.

Anyway, this WOD turned me off because it reminds me a lot like "Fran". The first workout I ever did in CrossFit was "Fran" and I hate "Fran" because I hate thrusters. I'm good at them, but they wear me out like no other. Well, everything wears me out at CrossFit so whatever... Anyway, the WOD today was:

10-20-30 reps for time of

Pullups
Thrusters

My time was 6:58. I can do better and will do better next time. I've been doing 135 lb thrusters for a while and did them slower in the WODs to develop some strength, but today decided on 95 lbs to get the feel of the Rx weight. Good news is that it's light to me now -- bad news is that I can do them faster, thus wearing me out faster. Looking forward to resting, that is all I can say.

Best,
Tyler

CrossFit WOD: Outside partner workout

Today's WOD was a partner workout. It consisted of the following:

800 Meter Run

50 Wall Balls (10lb, 14lb)

800 Meter Run

50 Box Jumps (tall box only, no plates!)

3 Rounds for Time!

Basically, cut those numbers in half and that is what you do, then your partner does the other half, and then you move on to the next exercise. My partner was Dan and we did the workout in 23 minutes and some change. We both were taxed after so I know we did our best. And Dan is relatively new so it was good to be able to help push him and get him used to the continuing of CrossFit workouts.

The 1.5 miles of sprints really wore me out. Sprints are things I need to work on endurance wise. My speed is good this spring, but last year, I could do more sprints. I will continue to work on it.

Best,
Tyler

CrossFit WOD: "The Bear Complex"

The workout today involved a complex movement that puts many exercises into one. It's a great move and challenging nonetheless. "The Bear Complex" is as follows:

“The Bear Complex”

7 Sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds – Rest between Rounds as needed!

Rules: These moves are to be performed as one rep: Power Clean, Front Squat, Push Press, Back Squat, and Push Press.  We will do this seven times for one round for a total of 5 rounds.

You can rest as long as you want in between rounds, with a 20 minute time limit. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.

Goal is to increase loads each round to complete “The Bear” with max load. Your weights used will be your score!

My weight totals were 95-105-115-125-135 for a total of 575lbs. I'm content with my results as I continued to move up in weight progressively without faltering.

Here's a video showing how to do it:

CrossFit WOD: "Elizabeth"

I'm not a fan of "Elizabeth" at all. At times, I wish that I was a short guy so I could squat clean easier - or have shorter arms so my dips are not as long. But it is what it is and I did OK. "Elizabeth" consists of the following:

Squat Cleans
Ring dips

in a rep set of 21-15-9 for time!

My time was 8:15. A 3 minute improvement over last time I did it only 3 months ago. Is 5 minutes next?!?

Best,
Tyler

CrossFit WOD: Benchmark "DT" pain.

I heard of this WOD from the owner of Rogue Fitness, Graham Holmberg (look out for him at the Regional this year!!!), who I worked out with back in December. "DT" is a benchmark WOD, which I did not know. One word to describe this workout is pain.

The workout consists of the following:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

x 5 rounds for time.

I've been doing skill work all week and I'm sore from the squat cleans, power cleans, and pushups that I've been doing for the challenge. My body is taking a beating and this just made it worse.

My time was 16:51 and I was very happy. SO TIRED!!!

Heading back to Ohio on Saturday so I'll make it my rest day.

Best,
Tyler

CrossFit WOD: YMCA hell again...

I decided to do Wednesday workout at our gym up here at the local YMCA. The gym didn't have kettlebells so I used 55 lb dumbbells. Kettlebell swings with dumbbells are laughable, but it works. The WOD consisted of the following:

10 squat thrusts
20 kettlebell swings (55 lbs)
30 squats

x 5 rounds for time!

My time was 10:03. I'm not sure if that time is good or bad, but I worked hard and that is all that matters. I feel sluggish from all the crap I've been eating, but to be doing these WODs on my vacation, I'm just happy I'm doing something.

After the WOD, I did 30 box jumps consecutively, worked on 5x5 of handstand pushups, finished my 200 pushups for the day, and did 3x5 of power cleans (155, 165, 175). I am eating a new food and it's paying off big time. I have the energy to do 3-4 WODs!

Best,
Tyler

Music and my workouts...

What moves you? What makes you want to kick some butt and punish your body? Personally for me, I like anything that gives a beat, something that creates movement and emotion. I'm not one for words in songs because, frankly, I don't even listen to them. And most of the time, I can't understand what is being said.

Most of my workouts involve lots of movement so if I do a WOD and I'm jumping all over the place, I won't even listen to music - it's just too hard to have to worry about headphones from falling off, sweat, etc. But if I'm rowing, doing a skill exercise (squats, cleans, etc.) I'll throw on my iPod and blast the weekly mixes below:

Armin van Buuren - A State of Trance mixes
Above & Beyond - Trance Around the World mixes

Here are some samples of things I listen to if I'm not on a mix. Most of it is uplifting trance, progressive, and house.

CrossFit WOD: YMCA sucks.

Today, in my attempt to do some of the benchmark WODs our gym prescribed, I went to the YMCA to see if I could attempt "Elizabeth." 3 words - the YMCA sucks. The gym didn't even have a dip station. To be fair to myself, I didn't even attempt the WOD so I'm going to do it first thing when I get back to Ohio.

Instead, I worked on some skill exercises. I did a 5x5 of overhead presses (135 lbs) and a 5x10 of squat cleans (155 lbs).  After this I did the following:

5 handstand pushups
10 burpees
20 30" inch box jumps (they actually had the stacking boxes with the clips - nice!)

x 4 rounds

After this, I did 2x30 burpee box jumps (on the 30" box again), and 1x20 of burpee side jumps.

Very nice burner and I'm looking forward to doing "Nate" to scale when I get back.

Best,
Tyler

Challenge: 10,000 Pushups in 60 Days

I've been presented a challenge from a gymmate of mine. He found a challenge through CrossFitAustin.com that is called the 10,000 pushup challenge. It's 10,000 pushups in 60 days. I always like a challenge... Here are the rules:

- Athletes will do 200 pushups per day for 50 days (Another option is a scaled version of 100 pushups per day. If 200 per day is not feasible, I highly encourage you to scale it back and do a 5,000 pushups in 60 day challenge)

-10 rest days are allowed within the 60 days of the challenge

- Pushups can be spread out throughout the day in whatever manner you choose (10x20 pushups, 8x25, etc.)

- For our challenge, pushups cannot be made up (i.e. 160 one day, 240 the next) nor can excess pushups be rolled over from one day to the next. 200 (or 100) per day, 10 rest days, no exceptions. Obviously this is done on the honor system and really, you are only cheating yourself.

- Pushups are to be done with standard crossfit form (chest to ground, elbows locked at top, rigid mid-line throughout movement)

- If standard pushups are not feasible, pushups done on the knees are a perfectly acceptable substitution.

I've accepted the challenge and am going to do 10,000 pushups total. Most of our gym is doing it too. I've also got my brothers, wife and some other friends in on this. This should run through June 5th. Today is day one and I'm pumped! A simple and genius challenge...

Best of luck,
Tyler

Happy Easter! CrossFit WOD: Basement

Happy Easter to all of you! Hope you are able to be with family and friends today!
Before sun rose, I got up and did a workout in my mom's basement. It was simple, quick, and effective and went as follows:

5 burpees
10 thrusters (90 lbs was all that I had available)
15 pushups
20 squats

x 3 rounds

rest 1 minute

800M sprints

x 3 rounds

Now I'm going to relax the rest of the day and enjoy it!

Best,
Tyler

Working out in the yard!

I'm on "vacation" all week up in my hometown of Green Bay, WI. We're visiting family and friends and showing off the baby to all of them so it'll be fun and busy, although, this is not an excuse to slack off. Yesterday, I thought up my own WOD in my dad's front yard and it was a good burner!

My dad's front yard has a nice hill that is perfect for sprinting. It takes about 15-20 seconds to fully sprint up it. So, I started at the bottom and did the following:

5 hill sprints
10 thrusters (30lb dumbells - no access to bumpers)
5 hill sprints
20 "box" jumps (the "box" was a tree stump about 30 inches high! - perfect!)
5 hill sprints
30 burpees
5 hill sprints
40 one-arm dumbell cleans (20 each arm - 30 lbs)

For time!

My time was not measured because I didn't care. I just worked as hard as I could and as fast as I could. It was great! The weather was 70+ degrees, wind was blowing a bit, and the sounds of the trees were all I heard. I love this weather!

Best,
Tyler

What is real food?

What is Real Food?

As found on the Weston A Price Foundations web site, the following are a portion of the guidelines that help give a definition to Real Food:

1. Eat whole, natural foods.


2. Eat only foods that will spoil, but eat them before they do.


3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.


4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.


5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.


6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.


7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.


8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.


9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.


10. Use herb teas and coffee substitutes in moderation.


11. Use filtered water for cooking and drinking.


12. Use unrefined Celtic seasalt and a variety of herbs and spices for food interest and appetite stimulation.


13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.


14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.


15. Use only natural supplements.

To view this document in its entirety, please visit http://www.westonaprice.org/Dietary-Guidelines.html