ELK GROVE GRINDER

Heading to south sacramento today to compete in the Elk Grove Grinder. Looking forward to seeing my friends from CF 209 Sport in Stockton, Cf Rocklin, and everyone else competing at this pre-sectional tune-up. Full report to come...

Fit as F*ck 2011

Mark your calendars... The biggest CrossFit Event in Europe is coming soon. Below is the video from the 2010 version. 2011 is going to be unreal!!!

1 mile swim

Workout of the Day

WOD 1 – in the morning…

Gymnastics

Dip to L sit pause 10, 10, 10

Back lever eccentric 6, 6, 6

L sit holds 3 x max

WOD 2 – in the afternoon…

Strength

Deadlift 5, 5, 5

Strict Press 5, 5, 5

RDL + bent row 8, 8, 8

Unilateral KB press from palm 3 x max

WOD 3 – in the evening…

Conditioning

1 mile swim for time

The morning session was all about control—being able to smoothly transition from a movement to an isometric hold takes some strength. It also recruits a ton of motor units which speeds the process of motor learning. Doing exercises like a dip to an L sit pause will improve control and strength quicker than doing either in isolation. Similarly, fighting to control the downward phase of a back lever is like a total system overload. It required every ounce of strength and concentration to merely slow my body from falling toward the ground.

In the afternoon I toyed around with some new assistance exercises after some solid deadlifting and pressing. The RDL to bent row is an old favorite that’s been collecting dust for awhile now, but still packs a punch. If you’ve never tried it, load the bar to a weight you could ordinarily row for 12 and watch yourself fail at 6. The time under tension goes way up in this variation as well as the need to transition the application of force. GREAT exercise. The KB palm press is just like it sounds. Rather than using the handle, palm the bottom of the bell and use your fingers to control the path (see picture above w/24 kg bell). Definitely do this over some grass or soft flooring because you’re most likely going to drop it.

Finally, I decided to throw out a pretty big gauntlet for myself this evening. I’d never done a mile swim before, at least not since I was a 10 year old boy scout, and it’s definitely on the list of things someone should do. I won’t say I dominated this by any stretch, but I didn’t bomb it either. I kept a pretty steady pace the entire way, managed to control my breathing and stroke count, and wound up completing the entire distance in 30:58. Not bad for a knock around land lover, I’m told. Maybe with a little instruction I’ll be able to swim myself to safety when I’m stranded off the coast of some deserted island populated by gorgeous, hard-bodied natives. It could happen.

New Reader Challenge

For the months of March and April I will be accepting video submissions for a "Storyline" WOD. This idea was inspired by the "Viking"... a workout that I think consists of a 1000 m row (rowing to shore), a 800 m run (charging the town), 50 sledge hammer swings (breaking the door), 3 minutes on the punching bag (raping and pillaging), 50 sledge hammer swings (breaking back out), 800 m run (running back to the sea), and a 1000 m row (rowing back home). Storylines can be simple or elaborate, what matters most, as always, is creativity and originality. The prize for this contest is still to be confirmed, but it should include 4 days aboard a Catamaran sailing the Eastern seaboard of the U.S. The trip will include meals, workouts, and sightseeing. Estimated value of this package is upwards of $5,000 so coming up with an entry is worth your effort. Stay tuned for more details.

Back at it

Workout of the Day

WOD 1 – in the afternoon…

Strength

Squat Clean 3, 3, 3

Weighted Knee Jumps 5, 5, 5, 5, 5

GHD situps 20, 20, 20

WOD 2 – in the evening…

Conditioning

3 rounds for time:

9 muscle ups

15 burpee pullups

21 pullups

800 meter run

My flight arrived late from Colorado last night so I wasn’t able to get to the gym this morning before work to do gymnastic skill work. I’m disappointed by this but I think it was the right call. The afternoon strength session at CF East Sac was fun. It’d been 10 days since I lifted anything remotely heavy so I was pumped to get back on the horse. The days of travel and skiing still had me a bit worn down though, and I think it showed. My top set was at 265 lb and I missed the 3^rd attempt. Not really for lack of strength—the weight didn’t feel too heavy. It was more looseness in technique. I fully expect to get at least 275 lb for 2 next week.

The assistance exercises afterwards were very cool, the knee jumps in particular. To try this, get in a kneeling position and simply extend the hips forcefully as if you were jumping. The upward force generated should give your feet enough time to slide under you body and catch you in a squat. It trains explosion and speed, two things necessary for Olympic lifting. I did my sets with weight vests totaling 100 lb but this can be done effectively with bodyweight as well.

The evening conditioning was the mainsite hero WOD called McClusky. I did it over at CF Stomping Ground in Carmichael and found myself pretty destroyed afterwards. Definitely a tough task to come back to after 5 days of partying but I’m glad for it. My time was 21:45 with no vest.

Rest and recovery tomorrow, looking to try and snag a yoga class in the afternoon. If anyone in the area has recommendations, I’m all ears.

Fitness Is...

Satisfaction.

Don’t deprive yourself.

By our very nature we are pleasure seekers and pain avoiders. We prefer winning to losing, happy endings to sad, success to failure. To ignore the existence of this emotion in an attempt at pseudo-humility is to mislead ourselves. The truth is that satisfaction is vital to our morale and to our progress and we have to embrace it. In my experience there’s only three types of satisfaction people get from training: long-term personal investment, a sense of accomplishment, and the chemical high. These work in concert to create a perception of training that is either positive or negative depending on the relative levels of each.

Personal investment is the idea that by training strength, endurance, mobility, etc. we are building towards an improved existence in the future. We put in heaps of time and effort now, seeing only small gains, and we get big rewards in the end.

To simplify this, think of your body like a public company you can buy stock in. The relative cost of buying in (exercising regularly) at 30 years old is pretty low. Maybe you sacrifice a few beers here and there, or a few hours sleep occasionally, but for the most part it’s a manageable cost. The return you get on this investment, however, is staggering. Play out your next 40 years. The choices you made at 30 will manifest themselves into a different set of choices you may or not be able to make when you're 70. Nursing home or cruise line? Diabetes medication or Grandson’s birthday cake? The price per share on your health is going to go through the roof as you age and the more shares you purchase now the better. For those of us who train, this grants us a sort of peace of mind—reminding us that even on those days we don’t feel like training we are making a choice that will pay off in the long run.

Sometimes, though, the thought of an able-bodied retirement is too far off to get us to the gym. Not everyone is content to be a party planner; many of us need a few small victories here and there to harden our resolve. Think of the time you hit a 5 card 20 and the dealer flipped 19. How many losing hands was that one victory worth? Or when you channeled Michael Jordan on the inter-mural court and hit the game winning shot. How many fade-away airballs did that shot buy your conscience? It’s the same with training. The feeling you get after a PR lift or a record time is priceless. Mastering a new skill will keep you coming back for months. When you outperform your own expectations there’s nothing you want more than to do it again. And again. And again. It motivates you to train when you're sick, tired, and cranky. If you post the fastest time or the biggest lift it's an expression of physical dominance. In that moment you are the Alpha, the crème de la crème, the top dog. These moments may be few and far between but the memory of them endures through failure after failure. It’s why CrossFit forges communities of members that don’t quit. The slightest opportunity to feel this good is reason enough to keep coming back to the gym.

Finally, perhaps nothing is as intoxicating as the chemical response our body has to intensity. Everyone knows that anxiousness they feel before an intimidating workout… Your insides are up and down, slamming around in your stomach like a swarm of bees. Where else do credit card toting, tax-paying adults get to feel so much like skittish acne-ridden teenagers? This transformation in itself is a rare gift, and, in it’s own way, supremely satisfying. But it gets better.

Just the other night I found myself driving home from a session in something of a daze. There was a line of braking cars honking and blinking in front of me and a couple of emotionally stunted DJs cackling on the radio. None of it seemed bothersome. I was acutely aware of everything yet disturbed by nothing, a happy balance between tuned in and tuned out. My mind was relaxed and uncomplicated, free of the usual career, family, and personal burdens. I was only conscious of the breeze through my window, the fading light outside of it, and the humming soreness still clinging to my muscles. I was in a moment beyond commotion, having forged some sort of super-connection with my surroundings that I can only describe as surreal.

That feeling right there is it for me. The other stuff is great—investing in my future, accomplishing goals, etc.—but it pales in comparison with the raw, visceral satisfaction of that moment. I was undisturbable. Beyond distraction. Take all the rest of it away and I’d still train my ass off to create that scenario over and over and over again. If you’ve been there before, you know what I mean. To live in this state, even for just a few minutes, is worth a lot in a society obsessed with uproar.

Finding that kind of satisfaction in something as objectively good for you as training is like riding a wave during a perfect storm. We have to seek out and relish our opportunities to be this fulfilled. That means showing up and pushing limits. That means constantly re-evaluating why we spend the time and effort doing what we do. And it means enjoying our time on top of the heap when it comes.

Anywherefit Iceland Update

Last day in Telluride today was amazing. Rode hard all day and have the bumps, bruises, and localized muscle soreness to prove it. We have a great night planned to send us off so hopefully all those pains will fade away soon. I'm definitely sad to leave but am looking forward to resuming training in full force next week.

On another note...only 20 spots remain for August's Icelandic adventure. If you want in, send your $150.00 deposit via Paypal to morrison.blair@gmail.com.

Day 2

Today there were some flurries and low visibility so we bypassed skiing and explored downtown instead. We jogged from place to place, did some wall muscle ups, handstand pushups, L-sits, dips, pullups, and cliffhanger climbs. All of this was intermittent and done with low levels of intesity. More experimentation and having fun than anything else.

Telluride, CO

WOW. This place is amazing. Day 1 in the books and we're off to a flying start. Skiing all day: hard falls and beautiful vistas. Heading out for the night for some culture. Happy Weekend people!!!

Anywherefit Iceland Details

Many of you have signed up for updates, so this post is old news for you. The rest, you better get on it before your spot gets taken...

Flights - Start looking for your own flights. Working with the airlines/travel agents has not yielded us any substantial benefits so don't wait on this. Look for flights arriving into Reykjavik before 4 pm Friday, August 12th and leaving Sunday, August 21st.

Itinerary - I'm going to keep this semi-specific, just in case any of the companies we're using change in the next 6 months. This trip will begin in the south with a 23 kilometer trail run/hike through one of Iceland's many beautiful canyons on Saturday the 13th. We're accounting for people of different speeds and abilities so don't worry if you're not an Olympic caliber distance runner. Finishing is the key here. From there we will be venturing into the Highlands for a few days of camping, hot springs, exploration, and workouts. We'll be utilizing the equipment we bring (kbs, barbells, sandbags, weight vests, rings, jump ropes, etc.) and whatever we find while we're there. Next we head north for whitewater rafting and short hikes. These activities will constitute the workouts for their respective days, but don't worry...they will more than suffice. Finally we head back to the coast to hike the Snaefellsjookull Glacier and train on the black sand beaches. We will enjoy some rest time as well. Rounding out the trip, we return to Reykjavik on Saturday the 20th to participate in its annual marathon. Each person on this trip will sign up for a distance--however far is up to you. Afterwards we will join the party and enjoy ourselves before flying out the following day.

Food - You will be provided with breakfast, lunch, dinner, and 3 snacks throughout the day. All of this food will be high quality, locally purchased, and professionally prepared. For breakfast and lunch, expect things that you can grab on the go, i.e. fruit, cold cuts, hard boiled eggs, yogurt, sandwich stuff, etc. For snacks expect jerky, nuts, fruit, and vegetables. Dinner will be bar-b-qued each night by our chef. This is not a luxury cruise so don't expect 5 star cuisine. That being said, you will eat well.

Accommodations - We will be staying in cabins and guest houses most of the trip, with the exception of when we are in hotels in Reykjavik. Expect your lodgings to be comfortable but Spartan. When we are in the Highlands we will be roughing it.

Staff - Along with myself, you will be guided and coached through this adventure by some of Iceland's finest: CrossFit celebrities Sveinbjorn Sveinbjornson and Annie Thorisdottir, as well as Bootcamp instructor Asta Stefansdottir. Additionally, we will be bringing a chef to cook and a certified EMT for First Aid. You will be in VERY good hands.

What to Bring - You will need good shoes, plenty of socks, and protective outer wear. August is the most beautiful time of year in Iceland, but there will be moisture and a little wind I can promise you. Bring a daypack for snacks and valuables. There will be plenty of time and opportunity to explore the local haunts away from the group, so bring your camera and any souvenir funds you like.

How to Pay - People are showing interest from all over the world so I have created a PayPal account to make it easier to transfer funds. It can be found by searching my email address (morrison.blair@gmail.com). There has been a lot of interest and only 40 spots are available so a $150 non-refundable deposit will hold your place. The total cost is 1500.00. Once the 40 spots are gone, they are gone. We will not require full payment until July 1st.

I'm very excited all of you have expressed interest. This is going to be the experience of a lifetime. Please contact me with any questions you have...

Forresthill Bridge

Workout of the Day

WOD 1

Run the Mountain

From the American River creek bed to the top of the Forresthill Bridge (>700 ft)

WOD 2

10 KB swings/1 HSPU

10 KB swings/2 HSPU

10 KB swings/3 HSPU

etc. until 10 swings/10 HSPU

The sun was shining this morning and the forecast only called for a slight chance of rain. Coupled with the fact that next week is a de-load week, there was no reason not to get out and explore. Gabe, Vince, and Nick made the drive up from Stockton around noon and met Sarah and I in Folsom. From there we carpooled the 20 minutes or so up to Auburn.

There were a few gathering clouds on the ride up and I began to second-guess the decision to go for this thing on such a day. As soon as the bridge came into view these reservations were swept away. This thing is UNREAL. It’s at least a half mile across and the ravine it spans falls away so immediately that it catches the eye by surprise. The riverbed is visible from the bridge, but only as the thinnest of green snakes flecked randomly with splotches of white water. From the pullout we had to walk only about a hundred yards or so to the staircase leading to the trail. With kettlebells in tow, the 5 of us made our way carefully down to the base of the lateral-most cement footing. From there our gaze stretched the length of the valley and it was, in a word, breathtaking. Beads of rain still clung and dropped intermittently from the undercarriage of the bridge, catching sunlight as they fell and obscuring the landscape with blinding specs of white. It was like something out of a Robert Frost poem.

Once we had drunk our fill of the scenery, we made our way down the switchback trail to the bottom of the ravine. There are plenty of routes up and down the side of this canyon, so we were careful to pick one that combined expediency and realism—meaning not too direct, but not too indirect either. The first leg of our version went from the water up the slope about 50 feet or so along loose and muddy terrain that was so steep that we crawled most of it. From there we caught the switchback and ran under the bridge, slowly climbing back and forth for the subsequent 650+ feet to the top.

Legs were exploding. Lungs were dry and acidic. We didn’t time the run, but it had to take somewhere north of 10 minutes to complete and everyone was gassed. I even felt some effects from the altitude towards the top.

After 20 minutes of sprawling recovery, we took up the kettlebells and did the above ladder. The handstand pushups felt as good as they ever have—I didn’t break sets until the round of 9. Our times were as follows:

Blair – 7:44

Vince – 8:07

Gabe – 8:24

Nick – 8:48

I really enjoyed this day and the people I was with. Big thanks to the Stockton guys for driving out and getting it done on the hill. Check them out at CF 209 Sport. Looking forward to the next round.

New PR and Hell in the water

Workout of the Day

WOD 1 – in the morning…

Hand Balancing

5 x 5 ring handstand pushups w/ 2 minute rest

4 x 40 foot lateral handstand walk along wall (2 each direction)

WOD 2 – in the afternoon…

Strength

Back Squat 3, 3, 3, 3, 3

Weighted Chin up 1, 1, 1, 1

WOD 3 – in the evening…

Conditioning

Complete the following in 2 minutes:

50 yard swim

AMRAP meters on a C2 rower

Rest 2 minutes between rounds, repeat 3 times for total meters

Pretty incredible day today. The early morning gymnastics were fantastic—felt very comfortable upside-down on the rings and the lateral walks taxed my shoulders in a different way than walking forwards. They also made it quite clear that my right arm has far more control than my left, not that this is in any way a shocker. Just another thing to work on.

This afternoon I went to CF East Sac to do some heavy back squatting. I’d only been doing fronts for the past 3 weeks (and I suck at fronts) so I was pumped to get back to doing something I’m relatively good at. I gradually worked my way up from 335# to 405#, making every lift successfully. The last set at 405# definitely took some fight but I made it with solid depth on all reps. Huge deal considering my previous 1RM is at 425#. This gives me a ton of confidence that this number has gone up. Right afterwards I made 4 attempts at weighted singles on the chin up bar, topping out at 132#. Was 2 inches from making 141 but couldn't finish it.

Finally, the evening WOD was brutal. Brian Nabeta invited Travis and I over to Arden Hills country club for a rainy night at the pool where he trains and coaches some of the US’s brightest swimming stars of tomorrow. He is a huge resource and I couldn’t be more grateful for his time and generosity. He’s also 6’3” and a beast of a swimmer/rower. I knew that doing the above interval next to him would force me to put out maximal effort for the entire time. Read: leg cramps and dizziness after round 3.

The first 50 yards I was only a few strokes behind, hopping on the rower maybe 40 meters behind and closing that distance to 20 by the end of the 2 minutes allotted time. The second 50, immediately following a 2 minute break, was not so kind. Brian was at least 7 pulls into his row by the time I strapped in, and I was wasted and sucking for air. Still, I pulled like hell and managed to make up a little ground. The final 50 yards I felt like a drowning rhinocerous, thrashing the water and praying for the wall to reach out and save me. Luckily, he too was dying by this point and the difference between us was closer to the first round than the second. In all, I pulled 1138 total meters on the erg, a solid 120 behind his mark of 1258. Travis went into survival mode and came home with 660 for his part.

Pending the morning weather report, I should be venturing up to Auburn with Gabe and Vince from CrossFit 209 Sport tomorrow to go check out the famous Forresthill Bridge. Apparently there is a set of stairs that runs from the bridge all the way down to the ravine below, approximately 800 vertical feet. Eeker. The video below is from the afternoon squat session. Enjoy.

Slamming Ropes

Workout of the Day

WOD 1 – in the morning…

Gymnastics

Pistols 10, 10, 10

Hollow Rocks 3 x 30 seconds

L sits w/ 3” elevation 4 x 20 seconds w/1 minute break

Kipping pullups 20, 20, 20

WOD 2 – in the afternoon…

Strength

Single leg DB deadlifts 5, 5, 5, 5, 5

Strict Press 5, 5, 5, 20

Glute ham raise 10, 10, 10

Close grip bench 10, 10, 10

WOD 3 – in the evening…

5 minute AMRAP

5 deadlift (315#)

20 rope slams

Great day of training today. Had to alter the afternoon session a little to avoid doubling-up on the conventional deadlifts in the evening, but I actually liked the single leg variation for a change. All it took were 75# dumbbells to tear up my posterior chain and throw me off balance. I fully expect to feel them tomorrow.

The evening WOD was extremely intense and completely exhausting. 5 minutes of all out effort combined with a couple of total body movements and I was laid out. The first few rounds went quick but the deadlifts got heavy just as fast. By the 4^th round I was completely sucking gas. Wound up getting through 5 rounds before the time ran out. Check out the video below.

Rest Day

Recovery WOD

Lymphatic system release

I stumbled across an article on this the other day and figured I'd give it a whirl. Really, it’s just using specific stretches to try and release pressure that may be inhibiting the lymphatic system from doing its job. Nothing exotic, but seems like there’s something to it. I did the stretches this morning and this evening before foam rolling my entire body (pretty banged up from yesterday). Here’s the link…

The art of athletic recovery | Active.com

235# Snatch

Workout of the Day

WOD 1 – in the morning…

Rings

Dip to shoulder stand 3, 3, 3, 3, 3

Tucked back lever 5 x max hold

WOD 2 – in the afternoon…

Strength

Snatch 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

WOD 3 – in the evening…

Conditioning

20 minute AMRAP

150 meter hill run

20 Games style pushups

Today began and ended with a lot of promise, but in between there was ample frustration. I knew I was going to set a PR today on snatch (231# previous best). Just knew it. I felt strong and fast, I’d been getting better each week leading up to today, and I’d just watched a number of people do it on Saturday at the Throwdown. Things were primed. I made early attempts at 185, 205, and 225 without missing, then failed at 235 twice. Naturally I decided going up to 240# at this point was the right move. I proceeded to miss somewhere in the neighborhood of 10 attempts at this weight. Some were ugly, but most were painfully close to being right. I kept ignoring the impulse to stop and continued pressing on in futility.

Finally, I took off the 2 1/2# plates and dropped the weight back to 235# and made the lift on my first attempt. Probably the most underwhelming PR I’ve ever had, but it’s still the most I’ve ever lifted and I should be happy. Somehow I just wasn’t. It was somewhat of an embarrassing spectacle I put on in a lot of ways. More than that it was just plain dumb. Keeping after a weight like that probably set me back more than the 4# PR is worth in sheer mental anguish. Hopefully I’m wrong there, but I guess time will tell. I felt strong enough to lift 250… that’s what made the whole thing so frustrating.

Heading out to the hill was the best thing for me afterwards. John, Tim, Greg, and I lined it up at the bottom and let things fly for 20 minutes. Guys were throwing up, passing out, and barely able to stand after the time expired, but damn if I didn’t feel redeemed. I managed 6 rounds minus the pushups--it was a major effort and my system was fried all the way through. Now I can go to this rest day with a clear conscience J.

UPDATE!!!

We have a cost estimate for the Anywherefit Iceland 2011 trip so everyone can start saving their pennies.

US $1350. I repeat, this is only an estimate.

It includes 10 days of:

-transportation in-country (combination of jeep, bus, and shuttle)

-lodging

-food (3 meals and 3 snacks per day, all local organic food)

-workouts (be ready for anything J)

-equipment rentals

-spa/pool fees

-event fees

It DOES NOT include:

-airfare

This you will have to figure out on your own. Most airlines route through either London or New York, so start looking early for cheap flights. Once in Iceland everything will be included. The trip finishes on the day of the Reykjavek Marathon, the biggest party of the year in Iceland. Everyone will choose a distance to run in that marathon before joining the party.

More details coming as to the specific nature of the events and locations we will be visiting. If you want to pre-register and have yet to do so, download the PDF flyer here or send your name and email address to Morrison.blair@gmail.com. Only 40 spots available.

Sandy Shoes

Workout of the Day

WOD 1 – in the morning…

Gymnastics

Handstand pushups 10, 10, 10, 10, 10 w/2 min rest

Handstand Walk 5 x max distance

Forward Rolls

WOD 2 – in the afternoon…

Strength

Front Squat 5, 5, 5, 12, 12

Weighted Chins 3, 3, 3, max @ BW

WOD 3 – in the evening…

Conditioning

2 rounds - rest while partner works

50 yard fisherman pull (65#)

50 yard bear crawl w/tire (85#)

50 yard kettlebell throw (35#)

Smoking day today. It was absolutely gorgeous out—so pretty that I took the racks outside to squat in the sun. There’s something about doing this that makes it impossible to be disappointed in yourself. I didn’t make 5 on any of my 3 sets @ 285 lb on front squat (4, 4, 3+2) but I really couldn’t care less afterwards. The weather just carried too many good vibrations to worry about missed lifts.

I took that short memory into the weighted chins and turned out some good numbers. I got 2 sets of 3 at 106 lb before only getting 2 on the last. Then I was able to knock out 21 strict chins at BW. This is definitely my best total ever for this exercise.

Not long after Justin and I headed over to the River Park Levy where there is ample amounts of sand and space in which to play. We brought a few tires, some bumper plates, a rope, and a kettlebell and carved out the sprint above. WAY fun, this one. The sand made a big difference, especially on the rope pulls. Even running back between exercises felt tougher. Overall I felt very strong and well conditioned throughout both rounds of this sequence but am looking forward to the weekend. The Sactown Throwdown is tomorrow at CF East Sac so things should be kicked off right. Enjoy the video.

Recovery WOD

I’ve been thinking for awhile now that recovery is underrated in this community. Sure everyone talks about foam rolling their IT bands and sitting on lacrosse balls to improve hip mobility, but what about actual recovery? Honestly, most of us don’t have time to dedicate to this art because we flat out train too much. 3 days on/1 day off only leaves one day per 4 to regenerate and that just isn’t enough to make a dent. As I’ve recently adopted a different approach (1 day on/1 day off) this has become less of an issue. And, since I have more time to dedicate to it, I figured I might as well share my experiences.

Recovery WOD - Contrast Therapy

5 rounds for completion

90 seconds cold submersion (50 F)

90 seconds hot submersion (100 F)

Evaluation - NOT for the faint of heart, but suitable for all soreness levels.

Here’s the scoop on contrast therapy… Some studies have shown significant fluctuations in blood flow during contrast therapy sessions—slowing down from hot to cold and vice versa when going from cold to hot. Additionally, when looking at blood marker changes, contrast therapy was shown to reduce creatine kinase (a marker of inflammation) and blood lactate concentration at a similar rate as active recovery. Very cool right? Finally, following exercise, contrast therapy was shown to decrease girth measurements, increase joint range of motion, and improve perceptions of soreness.

To be fair, there are plenty of nay-sayers out there when it comes to this type of recovery and really very little concrete evidence beyond what is written above to support it. No one argues that vasodilation and vasoconstriction do not occur while submerged, only how much the manipulation of the blood flow is actually helping the body recover. I submit that if contrast therapy creates a physiological situation even remotely similar to that of active recovery (a light workout) without the impact and stress of such a routine, then it is worth doing. The last thing I need on a day off from training is more training. We all know how that session goes. “Hey Blair, you wanna work on some ring handstands?” “Maybe pull this sled a few meters?” Before you know it, you’re lying on your back exhausted and laughing at your own stupidity.

And let’s not discount the anecdotal evidence either. Just about everyone I talk to likes the way they feel after going through this. I, for one, know this type of therapy makes me feel M-E-L-L-O. Things don’t hurt as bad and all I want to do is take a nap. It’s like the nervous system has been lulled into a relaxation coma where tissues can regenerate far quicker than they otherwise should.

If you’re thinking to yourself it’s too cold and uncomfortable, don’t worry—you can keep your skirt on in the pool. All other objections are overruled. Do this and start feeling better.

Sandbag Cleans

Workout of the Day

WOD 1 – in the morning…

Gymnastics

Pistols 10, 10, 10, 10

Hanging hip tucks 10, 10, 10, 10

Hollow rocks 3 x 30 seconds

WOD 2 – in the afternoon…

Strength

Deadlift 5, 5, 5, 5 x 1 split set

Strict Press 5, 5, 5, 20

Bent Row 10, 10, 10

Weighted Dips 10, 10, 10

WOD 3 – in the evening…

Conditioning

100 Sandbag cleans to placement (100# to 5 ½ foot ledge)

Another dominant day on the new plan.

Got some heavy duty core work in this AM, playing around with different skills on the pullup bar and inevitably working my way towards front levers. I was able to hold it steady in a crouched position but still no way to do it fully extended. While trying to accomplish this I determined my abdominal hollowing sucks big time. So not only did I finish of the session with some time rocks, but I made my students do the same drill on yoga mats later in the day. Hollow all day.

Not much happened of consequence in the afternoon, but this evening was another winner. A more simple WOD cannot be designed. 100 lbs of sand in a bag with a 5 ½ foot ledge looming above it: put the bag on the ledge 100 times as fast as you can. Boom. Completed it in 9:59, but really didn’t figure out the most efficient technique until somewhere around 65. Up to that point I was fighting the placement, the grip, and the tempo of the exercise. Rookie moves, all. From 65 on I was like a machine and finished strong. If I were to do this again I’d expect to finish in under 9 minutes. The video is below.

Rest Day

I wish this were a real place...

225 lb x 2

Workout of the Day

WOD 1 – in the morning…

Gymnastics

20 minutes back and front lever practice

10 minutes ring handstand practice

WOD 2 – in the afternoon…

Strength

Snatch 2, 2, 2, 9, 9, 9

Kneeling box jump 8, 8, 8, 8, 8

GHD situp 15, 15, 15, 15, 15

WOD 3 – in the evening…

Conditioning

1200 m run/50 games style pushups

800 m run/50 games style pushups

400 m run/50 games style pushups

Rest as needed

2 x 120 m sprints w/1:30 rest

Felt amazing today, even after a way too long day of super bowl spectatorship and over-eating. The front and back lever practice was very challenging but effective, and the ring handstands are getting easier. I needed to get going a bit faster this morning though, 30 minutes with this stuff just wasn’t enough before heading to work.

The afternoon brought some redemption however. For my doubles today I started out at 205 lb, but missed my second attempt twice in a row. After back to back fails I decided that going up in weight was the answer. So I moved to 215 lb and nailed them both. Then I went to 225 lb and made both again. This was a huge PR for me!!! This is incredibly encouraging considering my previous best 1RM is only 6 lbs above that number. I literally cannot wait until next Monday for singles. I rounded out the O-lifting with 3 sets at 165 lb, but only managed 6 on the 3^rd instead of 9. By that point I was just too fried.

Still on a high from the snatches, the evening conditioning sequence felt pretty light. John and I went to our high school alma mater to use the track and do battle with swarming mosquitos. Severe issues with those blood suckers lately. The runs felt comfortable all the way through, which probably means I should’ve run faster. It’s just hard to tell how hard to push on a longer met-con like this. The pushups turned out to be the crux—30 in a row the first set, tens from there until the third, and fives the rest of the way. My total time was 15:50. John finished at 17:16.

Full day of rest tomorrow, hopefully including a bunch of foam rolling and a hot/cold contrast session at the local globo gym. Don’t judge.

Rest Day

Classic Anywherefit T-shirts available in online store

Josh Courage in town

Workout of the Day

WOD 1 – in the morning…

Gymnastics

3 x 10 wall handstand shoulder taps

3 x max distance handstand walk

Handstand to front rolls

WOD 2 – in the afternoon…

Strength

Front Squat 5, 5, 5, 20

Weighted Chins 5, 5, 5, 20

Hip adduction 10, 10, 10

3 trips up the horizontal rope ladder

WOD 3 – in the evening…

Conditioning

21, 15, 9 Squat Snatch (135#)

9, 15, 21 Knees to Elbows

Starting to find a groove with this new one day on, one day off split. This morning I rolled things out pretty extensively and got into some tumbling and hand balancing. I was able to hold static handstands and roll into a split landing on consecutive exchanges. Not gonna go so far as to say I’m an expert, but progress is being made.

The front squats and weighted chins went well (275 and 80# for 5, respectively) but the more fun event was the evening couplet at CrossFit West Sac. My good friend and training partner Josh Courage was in town from the bay area visiting some of the Sacramento boxes so this was an extra special treat. Rick and JP were very welcoming and had a great workout planned for the group.

Things started smooth, the snatches not feeling too heavy off the bat. But somewhere around the 17-18-19 range my low back started to ache pretty bad. This had to be due to leftover soreness from deadlifting on Wednesday and the fatigue from the earlier front squats. The middle set of 15 took me a while to get through and the final set of 9 wasnt easy, but I managed to post a respectable time of 9:15. Wasn’t quite fast enough to keep up with Josh at 9:11… tip of the cap to him on this one.

Tomorrow I’m going to take him by the CrossFit Anywhere space then head out for some fine weather enjoyment. For video footage from tonight’s WOD check his site at Courage Performance

Anywherefit Iceland 2011!!!

At long last the timeline and schedule of events is set. Only 40 spots will be available and prices are coming soon. Follow the link below to download the official flyer and email the requested information if you are considering joining us.

Anywherefit Iceland 2011 Information

Truck Push and Spider Climbs

Workout of the Day

WOD 1 – in the morning…

Gymnastics

Pistol Squats 10, 10, 10, 10

Kipping Pullups 20, 20, 20, 20

Strict Toes to Bar 10, 10, 10, 10

Rest 2 minutes between all sets

WOD 2 – in the afternoon…

Strength

Deadlift 5, 5, 5, 20

Strict Press 5, 5, 5, 20

GHD raise from floor 10, 10, 10

DB Push Press to eccentric 10, 10, 10

Dips 10, 10, 10

Back Extension 10, 10, 10

WOD 3 – in the evening…

Conditioning

For time:

100 meter truck push

10 spider climbs (15 ft ladder)

20 wall climbs (6 ft wall)

Looong day today. I felt fine going in, so I think Monday’s workload was appropriate. Today, however, I think I may have over programmed the middle session. In retrospect I don’t think it’s necessary to have 4 assistance exercises in addition to the main lifts (deadlift/strict press). I would have been just fine doing only dips and back extensions, so that will be adjusted next week.

Skill-wise in the morning things were a little rickety. It’s been awhile since I’ve done pistols and they continue to be a weakness. Ankle flexibility is just so hard to come by it seems… add it to the list of areas to improve I guess. The pullups and toes to bar felt great so both will be increased next week.

During the lifting session I pulled 365, 375, and 375 for my heavy sets and did 295 for the set of 20. My grip gave out during this longer round so I had to drop to reset after 15 and 18. My ass, back, and forearms were like jelly for a good 5 minutes afterwards. The presses felt strong and all the assistance work was effective, but, like I said, in sum this was just too much to be saddled with in one session.

Needless to say, by the time I got to John’s house this evening I was feeling pretty spent physically. But his energy is infectious and I was able to rally up for the day’s final act. We rolled his ’74 Blazer out of the side yard and took it over to the Fire Academy training grounds for the met-con described above. As bad as the 100 meter push sounds, it was the spider climbs that did us in. Hooking our heels on the top side of the ladder and using the under side of the rungs, we pulled ourselves up and down the 15 foot length of aluminum 10 times. This took at least 5 minutes apiece and there were a few times that “hanging on by a thread” could not have been more apt a phrase. My arms were so full of blood that I could barely use them while hurdling the 6 foot police wall down the track. It was more of a wall flop than a wall climb. I finished in 8:46 and John finished in 9:36.

Looking forward to a good night’s rest and some mobility/recovery work tomorrow. Below is the video from Monday night at the Capitol. Enjoy.

3 Wods

Workout of the Day

WOD 1 – in the morning…

All rings:

3 x 5 skin the cat

3 x max MU w/ 2 minute rest

3 x 3 ring dip to inverted stabilization

WOD 2 – in the afternoon…

Snatch 3, 3, 3, 8, 8, 8

Box Jump 5, 5, 5, 5, 5

GHD Situp 10, 10, 10, 10, 10

WOD 3 – in the evening…

15 minute chipper:

Various distances and numbers of… lunges, burpees, handstand walk, inverted rows, body prop, handstand pushups, bear crawls, duck walks, and air squats

This was the first day of a new program that splits the week into three 3 WOD days, 3 rest days, and 1 endurance day. Each of the 3 wods will be either a gymnastic skill, general strength, or conditioning focus, as were today’s. I plan to follow this program for the next 3 weeks to see how the additional rest days will affect my ability to do multiple sessions in a given day as well as progress. Hopefully for the short term it will give things a good jolt.

My snatch triples got up to 205#, a new PR there, and I did the sets of 8 at 155#. Next week I’m definitely going to push to 165#. The video from the chipper got lost in imovie hell so that will have to be re-edited for tomorrow. It’s too bad—John and I got after it pretty good and had a ton of fun doing so. Hopefully I can salvage the footage we shot.

Also, tomorrow more information about the Anywherefit Iceland trip this August will become available so be on the lookout for that.

Rest Day

This could be you...

Trails

Workout of the Day

4 mile trail run

Got out and did the Nimbus Dam to Negro Bar run today with Enzo and Clint. It was chilly and misty and my back was still a bit tight from earlier in the week, but things turned out great in spite of it all. I ran the course in 31:21, the first official time I’ve logged. I think with a little fresher legs and a warmer day I can get it under 30:00. The route itself is mostly flat with small ups and downs the entire way. We opted out of the massive hills that have been featured on this blog many times in the past few months simply because to incorporate them would have made the rest of the run nearly impossible.

I will be resting tomorrow and then starting a new 3 week program on Monday—pretty pumped to see how it goes. A full breakdown on it will be coming soon so stay tuned.

Sunset Sledging

Workout of the Day

WOD 1 – in the afternoon…

Deadlift 5, 5, 5, 20

Good Morning 10, 10, 10

Hamstring Isometrics 5 x 3 second holds ea per set

WOD 2 – in the evening…

5 rounds for time:

20 sledge hammer slams (10 ea w/16# sledge)

100 Double Unders

The heavy lifting early in the day went really well. I’d taken the last 3 days off so that had to have something to do with it. I did 365 lb for the sets of 5 and felt like I could’ve done 10. The set of 20 was rough at 275 lb but I made it to the end without dropping. Even more promising were the good mornings—I did 155 the first set and 175 each of the last two, and it felt better than I remember it feeling.

After finishing up with some unilateral isometrics to activate the hamstrings I called it a session and headed up to meet with the architect and general contractor for the new gym space. Things are rolling along and we should be dialed in to open on March 1^st as planned. One bit of info that I can’t help but share is that this gym will include an area specifically designed for log flipping. That’s right. LOG FLIPPING. Don’t see that everyday.

As the sun started setting I grabbed my sledge, tire, and jump rope and headed to the top of the Old Folsom parking deck to tax my aerobic capacity. The following video is what ensued.

Rest Day

Salmon Falls Trail Run

Workout of the Day

20 minute trail run for distance

Without a GPS it’s hard to say exactly how far I made it on this little adventure, but judging by Google Maps and what I felt my pace was, I ran about 3 miles. The terrain was semi-technical with lots of rocky footing and creeks to jump over, but the elevation was manageable. There was really only one major climb and it happened right at the beginning. The rest of the way was small ups and downs that my legs were able to handle without too much trouble. The only thing that really gave issue was my lower back. This is not uncommon when one isn’t used to running fast for long stretches—hint…run fast for long stretches more often.

Starting at the Salmon Falls bridge, this trail cuts its way along the northern edge of Folsom Lake’s eastern tributary and follows the waterline back and forth around the entire lake. The particular section of the trail I like to run is populated mostly by mountain bikers. I was racing them, dodging them, and giving way to them throughout the run but it wasn’t as annoying as it might sound. You actually have to be impressed by these people—some parts of the route were hairy enough on foot let alone thundering down on two wheels. I was a little jealous of them when 20 minutes hit because I had just come upon the most beautiful section of the trail (a place I’d never seen until this point). If I had been on bike I could have kept riding and explored much further without having to worry about how long it would take me to get back to the car. As it stood, 20 minutes of hard running would equal at least 40 minutes of jogging/walking to retrace my steps and that was quite enough already.

Congrats again to Andrew for winning the Steelfit Pullup Challenge. Your bar is on it’s way.

Steelfit Challenge Winner

After a lot of pullups and nearly 300 votes, the winner of the contest is Andrew from Virginia Beach!!! Congratulations to Andrew and his now semi-famous belt for an awesome workout and an even better show of support from his fans. He ended up winning with 63% of the vote. Anna and Christina from Sacramento finished with 34% and Tate in Southern California with 3%. Hell of a showing and I know for a fact the Steelfit guys were impressed.

Andrew, get me your mailing address and your new pullup system will be on its way. Here is the winning video one more time...

Gymnastics Class

Workout of the Day

WOD 1 – in the afternoon…

Front Squat 5, 5, 5, 5

3 x max slow Toes to Bar (5 seconds up/down)

WOD 2 – in the evening…

Gymnastics class

Front Squats felt great today. No core issues whatsoever after the long day yesterday and my legs were relatively fresh. I managed 287 lb for 4 the last set which is a personal best so I’m psyched about that. Just gotta keep making progress.

The bigger deal today was the gymnastics class over at West Sacramento International Gymnastic Centre. I got the invite from the CF West Sac crew earlier in the week and wound up bouncing around the facility with just about everyone I know in the greater Sacramento CrossFit community. We were doing tumbling, high bars, rings, vault, pommel horse… you name it. Our instructor was running around asking us to do ridiculous things waaay out of our price range with little to no regard for safety or risk. Obviously we loved it. We were flipping into foam pits, doing cartwheels and round offs into crash pads, and being shown up by 6 year olds on the rings. 1 hour in this place made me realize how grossly uncoordinated CrossFitters are. Compared to even amateur gymnasts we are pathetically unbalanced, inflexible, and weak. Luckily this guy Jimmy seemed willing to trade some expertise for a few workouts at CFWS. I think a few one on one sessions may be a little more of what I need. Either way it was a blast and I can’t wait to go back.

Best Workout Ever?

WOD 1 – in the morning…

Superset the following, resting as needed between rounds

Floor Press 6, 6, 6, 6, 6

Pullup 10, 10, 10, 10, 10

Same protocol as above

Bent Row 6, 6, 6, 6

Ring Dip 10, 10, 10, 10

WOD 2 – in the afternoon…

20 minute AMRAP:

80 ft hill ascent & repel

150 meter run

10 sandbag thrusters (100 lb)

20 sledge hammer swings (16 lb)

Got up feeling STRONG today. My pressing sets were at 220, 231, 242, 253, and 264 lb respectively, only tallying 4 reps on my 5^th set. The rowing sets went 154, 165, 176, and 187 lb, getting 6 on each. In retrospect the pullups and dips should have been sets of 15 instead of 10.

The afternoon WOD was one for the books. The weather was incredible to start, which isn’t typical in mid-January. We had 60 degree warmth, almost no breeze, and crystal clear blue skies. John, Sarah, and Justin met me over at the Aquatic Center and we shared the burden moving all the materials across the bridge and into position along the American River Bike trail. I expected the workout to be most taxing on my lungs, which wasn’t exactly wrong. We were all out of breath immediately. But I didn’t expect my arms to start giving out so badly. By the second time up the rope it literally felt like I was having to swing them from my hips to the grip position in order to take the next step. The 16 lb sledge certainly had a lot to do with this, but I also think that going hand over hand for 80 feet, even if it isn’t straight up, is just something we don’t do that often. Anyways, 20 minutes felt like forever and John and I both finished just over 5 full rounds with Sarah coming right behind. I can’t put into words how much fun this was. Hopefully the video link below will do a better job.

Rest Day