Kalen breaking his arms... just a little bit early
I bet you never expected homework assignments when you first signed up to give CrossFit a try. But while I’m aware that we’ve all got very important things going on right now (consider: brief writing – Amanda), there is one simple assignment that I believe is worth tending to. We need to test not only CrossFit understanding, but what some of the progressive goals are of the athletes training at MPLS. And from there, we need to “publicly hold each other accountable” (www.diablocrossfit.com). For some of you this might be an easier task than others. Check out the following questions:
1) If stranded on a desert island, and if allowed to bring only five movements, which five would you bring, AND WHY? Running does not count – and please don’t over think this, your answer should not be BB squat clean because of how many other movements you can get out of a barbell. And please, while I know you could knock out box jumps on a big desert island rock, this isn’t a reason not to bring them. Be fair, OK? This doesn’t need to be long, just rational.
2) What five fitness goals are you shooting for by the start of the new year, and what can you do along the way to increase your chances of success? These goals can range from competency in individual movements (might be a few kipping pull-ups out there, or maybe double-unders, perhaps) to nutritional or weight loss goals – be creative! To once again quote Diablo CrossFit, these goals should be S.M.A.R.T:
- Specific
- Measurable
- Attainable (might want to lump that in with the next one, but for acronym’s sake, it works)
- Realistic
- Timely
I’ll post my own answers in the forum shortly and hopefully others will get on board too. Let’s try to avoid copying other’s justifications for particular movements, use your own brains! We officially have 20 athletes at CrossFit MPLS – let’s get to 16 posts, or else.
Thanks guys, if you’ve got questions regarding the assignment just put them in the comments page and I’ll respond ASAP. Happy Halloween, everybody. See you Monday!
FIVE MOVEMENTS
1. BURPEES because they are cardiovascular and engage multiple muscle systems. As my roommate just said, they train you to get down to get something or jump up to get something, which could be helpful on a desert island.
2. DEADLIFT because that’s probably the most functional movement Xfit has. Lifting heavy things off the ground correctly is super important.
3. WALL BALL because it teaches proper absorption of force (like when you catch the ball in the squat) and also generates power from your legs, through your arms, to shoot something into the air
4. ROPE ASCENT because that’d probably be useful to get the coconuts off the trees. Using leg and arm power together is good.
5. OVERHEAD SQUAT. I had to think of something that really engages core and back muscles. This is the one.
FIVE GOALS
1. KIPPING PULL-UP Making some progress by learning to kip with a band, but I also need to just build some sheer strength by doing strict pull-ups. Deadline: 2/6/2010 (that’ll be my birthday present to myself)
2. DO “CINDY” RXd How’s that for specific? I think that’s attainable also because it doesn’t involve lifting heavy weights, which I’m slowly progressing on. If I can get the pull-ups mentioned above and keep working on my “no-knees” push-ups, I’m there! Deadline: 4/2010
3. RESTRICT SUGAR INTAKE Ugh, this one sucks because I keep a cookie jar on my desk for the other students in my program. But sugar is addicting, and the more I eat it, the more I crave it. It’s the one thing I cheat the most with on my paleo diet, and it’s daily. So I guess, specifically, I want to cheat less with sugars, maybe restrict eating sugars to something small once a week, if that. Deadline: NOW
4. RUN 400m FASTER I can’t be too specific on this one, since I don’t currently know how long it takes me to do the 400m run. But I feel like this is what kills me on timed WODs because I just get lazy and JOG the 400m instead of running it. A good way to measure this goal would be to just do the baseline workout and test myself again 3 months later. Deadline: 1/2010
5. CROSSFIT CERT Well, hopefully once I meet all the goals above, I’ll be somewhat prepared to get Crossfit certified. I’ve already started saving for this goal and, body able, should be good to go by 7/2010.
BONUS: Sub 1-minute Fran. Eat your heart out Rhabdo. Yeah.
Movements:
1) Pull-up – Explosive, requires coordination, FUNCTIONAL
2) Thruster – Front squats are the bomb, let’s be serious. And the drive required to transition from FS to OH Press is valuable. Not to mention the lack of oxygen retention.
3) Deadlift – Steph got it right. Bend over and pick it up. But more than that, this movement yields higher outputs in just about any other physical task you can think of.
4) OHS – See the post from Oct. 27th: Got midline stability?
5) Snatch – Fastest lift on earth, unparalleled in its demand for explosive output.
Goals:
1) Get my consistency back. 3 days on, 1 day off, period.
2) Become able to knock out ‘Isabelle’ as Rx’d. Only WOD I can’t do as prescribed. 135 lb. Snatches are just outside my ability right now.
3) 60 consecutive pull-ups. Got 57 a month ago, but would like to square that number up some.
4) Get set with my diet. I really need to lock it in as far as paleolithic/zone dieting is concerned. If I can do this, I’m sure my performance will improve greatly.
5) Surprise, surprise, sub 3 minute ‘Fran’. For those of you that don’t know, about two years back I knocked out Fran in 3:01. Since then, in about 20 attempts I’ve never matched that or PR’d. So, here’s hoping.
As a writer I reserve the right to adjust or disregard prompts. So for this assignment I am only going to do the second part. I don’t know a specific number/time goal for these right now.
1) Do real push-ups, no band, no knees
2) Do real pull-ups, no band.
3) Get my 1.5 mile time down.
4) Higher box jumps and faster.
5) Outrun criminals. Put handcuffs on guys high on PCP. Don’t get beat up in the hood. Pass Academy. Look hot in my uniform.
Desert Island Moves:
1. Pull-ups – what if you fall off a cliff and need to pull yourself up?
2. Squats (all types) – leg muscles get you from point A to point B.
3. Burpees – cardio, cardio, cardio
4. Deadlift – I agree with the rest – you will need to pick things up on this island.
5. Push press – I like this move and it will help you to build the roof of your desert island home.
Goals:
1. Complete 10 Kipping pull-ups w/out band
2. Complete one WOD as required.
3. Reduce my body fat from what it was last year about this time.
4. Eat more vegan-like – I’ve been reading “The Kind Diet” which is very inspiring.
5. Run 10k in less than 55 min.
5.
Island
1) Overhead squat – midline stabilization to the max
2) squat clean – great leg work as well as fast hips
3) pullup – functional as well as kind of fun
4) burpees – great for the hip flexors and awesome lung burn
5) Deadlift – enough said
Goals
1) Better Diet! Want to be more consistent with paleolithic foods. Weekends are rough and I can be better
2) I need to work on my snatch. One of few movements that I am not comfortable with at all.
3) Lynne as Rx’d. Those bodyweight bench presses kill me every time.
4)I’m with Quinner on the Fran time. Gotta get sub 3.
5) Definitely more consistency as well. Have to stick to the 3 on 1 off.
is this assignment graded?
Island
1- Pullups – Get your body up
2- Deadlift – Get big stuff off ground
3- Wall Ball Shots – Throw stuff at things and catch stuff thrown at you
4- Broad Jumps – Get body over things
5- Burpees – Yeah, the cardio is probably helpful
Goals
1- Stick with CrossFit [average 4 days per week] through the end of December
2- Determine a nutrition plan and implement by Nov 9
3- Re-do 10-20-30-40 workout (my first!) around Dec 1 and beat time of original time of 7:39 – Is 7:00 realistic?
4- Do a set of 10 real handstand pushups and 5 real ring dips by spring (setting the bar too low?)
5- Beat Tom’s time on any workout done RxD
1. Squat clean thruster
2. Pull ups
3. Dead Lift
4. Overhead Squat
5. Burpee
1. 21 Kippling Pullups in a row
2. Improve form on all lifts
3. Increase leg power – improve DL
4. 21 squat clean in a row 115lbs
5. Cindy – 18 rounds in 20 minutes
* time Fran and improve.
1. Burpees.. Lots of movements in one that also includes impact to the body for bone density and movement to the lymph system. Also: Cardio
2. Handstand Pushups – Promotes lifting things above your head, but really this is here to enhance other movements and life through dexterity and coordination and inversions.
3. Pull-ups – explosive. Helps with pulling things towards me and pulling me up
4. Clean and Jerk – Picking things up and carrying them. Explosive
5. Wallball Shot and squat. Be able to throw and catch. Breath
Pullups: 21 chest to bar – unbroken
Handstand Push-up: 3 unassisted
Cardio goal: ??? Sub-15 for 100 burpees (best one I can think of where I recall a cardio time being recorded)
Pushups: 50 keeping form, without pause
Make healthy, filling lunches 3 of 5 weekdays
Also want to learn muscle-ups
Wow — other things totally distracted me from Crossfit ’til now, so I did not realize we had homework!
1) Rope jumping, because running should be allowed. Need some “cardio”
and need to be able to jump.
2) Clean, to lift things to shoulder height
3) Push press or jerk, to get things even higher
4) Deadlift, for brute strength
5) and squats, for more brute strength.
Goals:
1) One dead hang pull up
2) Completing five double-unders in a row. hahahah!
3) Basic competence in movements of barbell clean.
4) Ability to complete more distance in running: eventually I’d like to speed up, but first I’d like to not crap out after 2 km.
5) Continue hitting three Xfit workouts a week at the gym, and do some strength or endurance on my own.
Good idea for homework.
5 movements:
1. Dead lift – great overall strenth exercise
2. Burpees – great for cardio workout, and getting your body up and down quickly is about as good as it gets. Also I like getting pushups in
3. Pullups – fun, when you can do them, and a good overall exercise
4. Overhead squat – great for the core
5. Rope ascent – I’ve never done this, but it sounds like a very useful skill for a desert island
Goals: All by 12/31/09
1. Complete 15 good kipping pullups in a row (with no bars)
2. Complete my 2nd essentials workout in 15% less time than I originally did it (hopefully Tyler has my time written down somewhere and if not I’ll have to come up with something else).
3. Do crossfit workouts at least 3X per week until 12/31/09
4. 180 lbs. I’m at about 193 now I believe. I know I’m adding muscle but 180 seems about right.
5. Implement a good diet regimen immediately. I know this is not very measurable how I’ve written it but I’m still adjusting to the demands of these workouts so it seems right now I need more carbs than I was originally planning. If I start right now at this moment that’s a way of measuring, right?