Ballistic

In common usage, ballistic often describes a person flying into a rage, "My parents went ballistic when I crashed the car."  Formally, ballistics refers to the mechanics of flight of an object propelled through the air. The word ballistic derived from the Latin ballista, the name for a large crossbow shaped weapon used to fire large missiles or stones. 

Today YOU will be the ballista, launching a weight from the ground to overhead. We are doing the snatch--a ballistic lift.  Few, if any, exercises match the explosive power necessary to propel a weight overhead. 

The snatch is one of the two olympic lifts, and requires a tremendous amount of strength, balance, and coordination.

Watch this footage from the 2004 Olympics in Athens.  Pay attention to the hook grip, and the dynamics of the lift.

Today's Workout

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and record time and load.

Today's Endurance Workout

Wait at least 3 hours after Today's Workout and then choose ONE of the following:

Swim, Bike, Run, Row

All out Efforts!

6 rounds of: 90 seconds on, 90 seconds off

Cover as much Distance as possible in each of the 90 sec intervals.

Power

What images does the word "power" conjure in your mind?  Power is one of the core attributes we strive to develop at CrossFit Mount Olympus.  We define power according the physics equation:

Power=Work/Time

Work=Force x Displacement

Steve generates A LOT of power hitting a 24-inch box jump!

Basically, moving a greater mass a greater distance or in a shorter time generates greater power.  Today we will play on the rowers, see how much power you can generate.  The standard unit of power is the Watt, which displays on the Concept 2 Rower.  See how much power you can generate while maintaining constant speed.

Today's Workout

3 rounds of:

750 meter row
7 Handstand pushups
30 Situps

Today's Endurance Workout

Tempo 85-95%

Wait at least 3 hours after the main workout, then do ONE of the following:

Swim: 1000m/y total:  first 500m/y at 85%, then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Row: 3000m total:  Row first 1500m at 85%, recover 1min, then go at 95% for second 1500m

Encouragement

Help thy brother's boat across, and lo! thine own has reached the shore.
-Hindu Proverb

The team environment pushes all of us to reach a little higher, run a little faster, and be a little better.  We often do things for others we wouldn't try alone.  At CrossFit Mount Olympus we always work out with others so we can encourage each other.  No matter how hard a workout seems, encouraging someone else makes it easier.  Bring a friend to workout, and encourage everyone.  Your own results will improve: spirit, mind, and body.

Joel, Jenna and Brandon after our "Share in the Struggle" workout to show support for Jim Manwill.

Today's Workout

As many rounds as possible in 20 minutes of:

3 Squats (Use a bar equal to your bodyweight)
25 Push-ups

Today's Endurance Workout

Tabatas!

Wait at least 3 hours after today's workout and then choose ONE of the following:

Swim, bike, run or row

8 rounds of: 20 seconds on, 10 second rest.  100% efforts!

In honor of the holiday, we will only have morning classes, from 6am-8am.

I Have a Dream

On 28 August 1963 Dr. Martin Luther King, Jr delivered a speech calling for the end of racial discrimination that scholars would later declare the greatest political speech of the 20th Century.  Most of us are familiar with excerpts of the speech, but how many have listened to the entire speech?  I challenge you to do so today: 

 The speech calls for a better world for the next generation.  What are you doing to improve the world around you?  Just like your goals for CrossFit, they will only work if they are observable, measurable and repeatable.  Rather than work for a generic ideal like "world peace," set a specific goal, such as Dr. King's statement, "I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character." 

Today's Workout

10 Double-unders
20 Sit-ups
10 24" Box Jumps
20 Pull-ups
10 Thrusters (95#/65#)
20 Dips
10 Burpees
20 Back Extensions
10 Wall-ball shots
20 Squats

Today's Endurance Workout

1:1 Pacing

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE Of the following:

Swim, Bike, Run, Row

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. Row and swim measure meters.

Foul if you go over or under your 1st round distance. Rating of Percieved Exertion of no less than 16.

Foul= 2 min of max rep push ups.

Rating of Perceived Exertion Scale:

6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

Danny

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As many rounds as possible in 20 min of:

• 24" box jump, 30 reps
• 115 pound push press, 20 reps
• 30 pull-ups

Endurance Workout of the Day

15min Time Trial T3

Choose ONE Of the Following Sports:

Swim, Bike, Run, Row

15min Time Trial--cover as much distance as possible.

Truth

All your life you live so close to truth it becomes a permanent blur in the corner of your eye. And when something nudges it into outline, it's like being ambushed by a grotesque.
--Tom Stoppard, Rosencrantz and Guildenstern are Dead.

Jim Manwill's battle with cancer has been on my mind for the past few weeks.  We dislike reminders of our own mortality, and the passing of a good friend nudges that truth into outline.  If your time came today, would you be ready?  Are you living your life honorably?  More importantly, do your actions reflect what you value?  Is the world around better because you're in it?  Take some time today and reflect on what life really means to you.  How can CrossFit help you become a better person?  You--improved.

Workout of the Day

Training will end at 8:00am today so we can attend Jim Manwill's funeral at the LDS Chapel on the corner of 20th East and Mary Dott Way.  Feel free to join us as we show support for the Manwills.  The viewing is at 10:00 and services will follow at 11:00.  Evening classes will be as usual, between 5-6:30.

3 Rounds for time of:

10 Power Cleans (135/95)
10 Front Squats
10 Jerks

Post times to comments

Endurance Workout of the Day

Rest Day.  You'll want it for tomorrow!  Trust me.

FUNCTIONAL MOVEMENTS

The prescription for CrossFit is "Constantly varied, functional movements performed at high intensity."  What exactly is a functional movement and why do we do them?  It is easier to start with what isn't a functional movement--the bicep curl.  The bicep curl attempts to completely isolate the biceps brachii, separating it from the other muscles that move the shoulder and elbow.  Instead of bicep curls we do pull-ups--a lot of pull-ups; strengthening the biceps in its natural state while also engaging a host of other muscles.

Functional movements involve a variety of factors such as balance, flexibility, and control of multiple muscle groups.  They mimic real-life situations: a clean and jerk looks like a farmer picking a bale of hay from the ground and putting it on a truck; a shoulder press resembles putting your overstuffed luggage in the overhead bin. This proves a challenge for many coming into CrossFit Mount Olympus.  First, you need to learn to control your own bodyweight.  When I got certified to teach CrossFit I had to scale my squat back to zero.  It was humbling, but great coaches showed me how to do it correctly.  Once you have the form locked in, then start adding weight.  Today's workout will be a series of functional exercises that involve a high degree of muscle control involving a lot of different muscle groups. Enjoy!

For more information, read this article on Web MD.

Jameson on his way to 300 burpees!

Workout of the Day

Compound Tabatas

Each round consists of 8 :20 second bursts followed by a :10 second rest.  Rest one minute between rounds.

1. Mountain climbers
2. Somersaults
3. Stationary lunges (45#/25# plate held overhead)
4. Burpees!!

Record total number of reps for each round to the comments section.

Endurance Workout

Hill Repeats

At least 3 hours after the Workout of the Day, choose ONE of the following:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute.   Recover 1 min before descending the hill easily. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, with 2 min recoveries.

Row: 3 x 1k repeats not deviating more than 10 seconds. Use a damper setting at least 3 higher than normal.  2 min recoveries.

Foul: If you deviate more than the specified time, do 20 pistols (10 each side).