Snatch-Grip Deadlift

100 Day Double-Under Challenge: Day 10 (buy-in 19)

**Note: If you're doing the Double-Under Challenge just post a comment in the comments section for each day's completion.

• Snatch-Grip Deadlift 5-3-3, 75%-85% of 1RM
• Rest 20 seconds, after each set perform,
• Turkish Get-up (heavy) 1-1-1, each side
• Rest 90 seconds before moving back to Deadlift

Then,

• Tabata mash-up:
• Sit-ups
• Push-ups

Alternate between each exercise for 20 seconds on, 10 seconds off. 8 cycles of each total.

Post loads and lowest score for each movement to Message Board.

Why do we do things to our bodies that only make us miserable? Are we stupid or just crazy? I'm starting to think I'm both. This past weekend I went on a food bender. I didn't fall off the Paleo wagon, I jumped. I'm not just talking about a piece of cheesecake or maybe one of Grandma's cookies, no I went above and beyond the call of duty. I won't get into the details but I will say that I now get nauseous when I see a pizza commercial. I'm paying for it and oh how I am paying for it. The last two days have been miserable. It's hard to believe that I spent the last 39 years feeling like this day in and out, and all because of food. No more I say!! Carissa and I are making a pact to prepare for the weekends by having plenty of Paleo foods on hand for when the cravings kick in. Also, while reading up on one of my favorite CrossFit affiliates, CF San Francisco, I saw where K-Star has made a 100 Burpee Cookie Challenge with his wife. Click on the link, read about it, and let me know if you're in.

Post thoughts to comments section.

Back Squat

100 Day Double-Under Challenge: Day 9 (buy-in 17)

• Back Squat 5-5-5-3-3, 75%-85% of 1RM
• Rest 90 seconds between sets

Then,

Five rounds for time of:

• Max Rep Pull-ups
• Broad Jumps (5'/6')

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar. If you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do 1 broad jump before returning to the bar for your second round of max rep pull-ups.

Post loads and time to Message Board.

Do you need energy? Do you poop-out at parties? Well do we have the answer. This is a great video. Not family or work safe because they drop the F-bomb.

Years ago when I was a poor and struggling cyclist hoping to turn Pro, I realized to improve my performance that I needed to know more about nutrition. I read a great book about Vitamins. The book listed each available vitamin known to man and they're effects on the human body. One of the statements in the book that has always stuck with me is: "knowing what we know about Sugar it would've been labeled a poison." Obviously no one at the top is going slap that label on sugar now and what's worse is that some companies are still trying to convince us that High Fructose Corn Syrup is ok. I ran across this article on CF Endurance about the Corn Refiners Association called "Our Mission". You'll notice that the article states high fructose corn syrup is similar to table sugar. It seems they think sugar is ok, and why not, they make it. What about the FDA being quoted in "FDA warns: Red Light" that some food labeled as Smart Choices contain 50% sugar? What about the label Dr. William Coda, a world renowned nutritionist, gave sugar? In 1957 he labeled it as Poison in a article written in the Michigan Organic News. Read more about what sugar does to the body in "Remember the Danger of Refined Sugar"

Post thoughts to comments section.

Snatch 5-3-3

100 Day Double-Under Challenge: Day 8 (buy-in 15)

• Snatch 5-3-3
  

Then,

Seven rounds for time of:

• 95 pound Power Snatch, 7 reps
• 95 pound Snatch Balance, 7 reps
• 95 pound Overhead Squat, 7 reps

Post loads and time to Message Board.

Some of the "fun" enjoyed by brave souls on Saturday. And yes, a couple of the ladies, Ann and then later Carissa, put on their gloves to flip, drag, and pull heavy sh#* outside. They didn't want the guys having all the fun. It rained, snowed, and it was freaking cold, but that didn't seem to matter to anyone. Thank you to all of you that could make it out for this wod. It was important for us to get outside to train. Moving heavy stuff just makes you feel better, but add crappy weather and life couldn't get better.

Is anyone interested in a morning class? I know we used to have one but it fizzled out when we were at the our old place because of the cold weather. Now we have a bigger place and heat. It seems that there still folks out there that need or as incredible as it may seem, want to train in the morning. If you or someone you know wants a morning class let me know. I will be putting together a A.M. class here soon.

"3. Beware Overkill" Here's an example of overkill: "The Bulgarians train six times a day, so I'll train twelve!" Dan John's Top Ten List

Post thoughts to comments.

Cold and Dirty "Thirty"

100 Day Double-Under Challenge: Day 6 (buy-in 11)

• Work on a Skill for 10 minutes

Then,

For time:

• 30 Tire flips
• 30 Pull-ups
• 30 Push-ups
• 30 Squats
• 30 Kettlebell Swings
• 30 Hip Extensions
• 30 Box Jumps
• 30 yard Tire Drag

To quote one of the best coaches out there, Dan John, "Go outside and train." So, we're going to get a bit wet, cold, and dirty today. Bring gloves for the tire if your hands need traction, and a hat to keep your head warm. Train in a shirt you don't care about getting dirty. Bring a towel and something to change into when you're done. Don't make the drive home and fight for your life. Hypothermia is a bitch.

Post time to Message Board.

Anytime or anywhere in your daily life you're feeling sorry for yourself, remember this guy. Merriam-Webster's online dictionary defines "Gameness" as: "1 a: having or showing a resolute unyielding spirt." I would say this guy is that and then some.

3 Position Clean

100 Day Double-Under Challenge: Day 5 (buy-in 9)

• 3 Position Clean 1-1-1-1-1, 50% of 1RM
• Rest 90 seconds between sets

Load the bar. Do 1 high hang clean, 1 mid-hang clean, and 1 clean from the ground (below the knees). That makes one complete set. Rest.

Then,

Four rounds for time of:

• 15 Pull-ups
• 100 ft. Overhead Lunge, 45 pound plate
• 275 pound Deadlift, 5 reps

Post loads and time to Message Board.

Check out Rob Smith's (black and white singlet) 2008 world record in the 500m indoor row. He pulls a 1:14 500m at 51 strokes per minute. Watch his stroke. His seat doesn't run into his ankles, as a matter of fact he keeps it back, he uses his body as a lever (leaning but not reaching), and he doesn't overextend at the end of the drive portion. The oar is past his knees before he bends them.

"Boneheaded Mistake #6: Being too stubborn. I set out to do the Military press with an 8-4-6 set/rep scheme and had one press left to complete the third set. The weight was going up too slow and I should have ended the set early due to bad form. Instead, I forced the weight up and I felt something snap when my left elbow finally locked out. I couldn't press overhead for the next six months."- Boneheaded Mistakes by Tony Wirth

Post comments to comments section.

Sots Press

100 Day Double-under Challenge: Day 4 (buy-in 7)

Three sets of:

• Sots Press 5-5-5, 50% of 1RM
• Rest 10 seconds
• Weighted Pull-up 2-2-2, 50% of 1 RM
• Rest 90 seconds.

Then,

Four rounds for max reps of:

• 60 seconds Anchored Sit-ups
• Rest 60 seconds
• 120 seconds to Jump Rope 200 singles
• 60 seconds One arm Dumbbell Snatch
• Rest 60 seconds

Post loads and time to Message Board.

Sometimes it's the little things that put us on our butts.

The other day Carissa told me that while she was at a hearing the Judge struck up a conversation with her. They proceeded to talk about diets and Carissa told her about the Paleo Diet. The Judge then told her that she had a friend that was doing the "Tree and Ground" diet. WTF? She explained, you eat food from trees during the day and foods from the ground at night. My first question was "who the hell came up with that and what science is behind it?" What will they come up with next kids?

"Eat your protein. Eat your fats. The greatest mistake of my life was listening to the high-carb nonsense of the Seventies and Eighties. It is nearly impossible to recover, not to mention grow and improve, on a high-carb diet. Ignoring this advise will be very detrimental to your lifting career. Don't make my mistake. The Bulgarians are reported to get half their calories from fat, the Romanians discovered that ultra-high protein diets increased muscle mass (no surprise) and lifting ability. I favor The Meat, Leaves, and Berries Diet, but there are many variations.- Dan John, Multi-time Weightlifting Champion, Discus Throw Champion, Highlands Games Champion

Snatch-grip Deadlift

100 Day Double-under Challenge: Day 3

• Snatch-grip Deadlift 5-5-5, 50% of 1RM

Rest 90 seconds between sets.

Then,

As many rounds in 12 minutes of:

• 15 Kettlebell swings
• 15 Wall ball shots
• 200 meter Run

Post loads and rounds completed to Message Board.

Watch live video from California Weightlifting Fund on Justin.tv

I often to forget that there are some great female lifters out there so here's a video to make-up for it. This is Tamara Holmes, a 2009 CrossFit Games competitor, competing in a Olympic Weightlifting event.

"CrossFit espouses elite-level fitness. It does not promote mediocrity across a broad range of athletic elements. There is no expectation of the generalist to compete with the specialist- he or she cannot. But there should be an expectation and compulsion to continue striving to be than yesterday." - Greg Everett