WOD 2-27-10: UNLIMITED SUPPLY

Up north:
2.5 hrs traffic intervals to vo2

To the east:
4.5 hour group ride + secret riot training

Down south:
Rain? Really?
Via EM www.humanpoweredtransport.net
when you sleep in and your wife is on a surf trip with the girls in kauai, and you wake up to texts from friends about a tsunami, the day takes on a slightly more befuddled pre-coffee haze than usual.  texts and cel phones reassure that the girls are at higher ground and restless to get on with the surfing but they can't get any news.  I then spend the course of 3 cups of coffee and a fresh egg and goatcheese omlette intermittently being fascinated by Twitter and appalled at The Weather Channel while it pissed rain outside.  So I cleaned the garage, changed into kit, put air in tires, sent them text updates and waited.  The Tsunami watch alert lifted at the same time a hole in the cloud cover broke so...on to the wod

12 mile 1speed cx bike over hills,

meant to be focused on form & speed.  Ended up focused on simply turning over the cranks.  sloppy.  heart rate way too high.  finally got dialed in after 26 min and pulled home under drizzle in 53.

did push-up ladders in clean garage1-6x 5shoulda timed it.

drill one home.

em
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 2-25-10: RE-UP

2 hrs total

w/u: 20 min. ez spin
WOD:
10 x 1 VO2 max climbing intervals (5 standing, 5 seated)
-recovery was high cadence pedaling on descent between repeats
then on flats:
8 x (:20 standing in drops/attack position @ cusp of LT, :10 seated high cadence spin)
then:
6 rounds of:
1 minute jump-rope alternating basic hop, alternating skip, high knee, double unders)
10 pull-ups (varied grips each round)
20 push-ups
then:
5 x (:20 standing, :10 seated)
then:
6 rounds of
10 dips
10 low rows on parallel bars (knees bent, core and entire body fully engaged, alternating grips each round)
then:
10 rounds of:
(:20 standing, :10 seated)
then:
to HQ

Recovery nutrition round one: rice pudding, glass of milk.

Drill it. For the rice pudding if nothing else.

RIP CR Johnson.

LIfe is short. Live it.

www.andrewvontz.com
www.drillit.tv
@vontz

WOD 2-25-10: STRESS RELIEF

EMP beasts out via www.humanpoweredtransport.net:

No better way to off-set a day spent dealing with other people's anxieties than a good ol' wod.  better late than never, here was today's effort.

50 jumping jacks
40 squats
30 atomic situps
20 T-Pushups
10 Pull ups

2min. wall-ball w 12lb med.

44#kbell twohanded snatch pressx10
rest 20sec
repeat snatch press x10
rest 20sec
44# kbell swing x 10
rest 20sec
repeat swing x10

20 shrugs, 40lb dumbells
20 shoulder rolls, 40 lb dumbells


www.andrewvontz.com
www.drillit.tv
@vontz

EAST BAY WOD- 2/22/10- PAPER GRINDER

This one is a destroyer; this post is more of purposes of documentation rather than recommendation. This is the result of a weeks worth of work on semiotic analysis, ideology and Marx. Huah, liberal education!!!!

Spin Bike:

1 min on 30 sec recovery x 20

then:

C2:

one round TABATA

then:

Pull up

+

dip

1-6 x 3

then:

5 x power clean @ 135#

5 x L-Pull up

5 rounds for time 

rest 2 min and repeat 

then:

Pull up

+

dip

1-6 x 3

---

Hotmail: Trusted email with powerful SPAM protection. Sign up now.

WOD 2-24-10: TO MAINTAIN AND PROTECT

An easy way to hold onto all of the strength and power you worked hard to develop during your functional training this winter. Hit this progression one time per week and follow the protocol, no more than specified (listen up Cause for Alarm). One heavy set of each movement will allow you to hold onto strength and power without destroying you to a degree that you can't complete your other training (on the bike, on foot, whatever) for the week. Multiplanar to the max, ultra badass. My weights in parentheses below (in pounds).

DURATION: About 30 minutes for WOD, 15 for warmup (do the warmup).

W/U:
Foam Roll x 10 strokes each large muscle group, more as needed to break up knots in tissue
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x5 per leg)
Wall slides (x 5, front and back)

WOD:
Following 1 set x 5 reps as heavy as possible
Snatch (45/just bar--just want to preserve motor engram for this lift)
Deadlift (285, 285, 235, 235, 235)
Front Squat (135)
Push Press (115)
SL deadlift (75 single dumbbell, single arm)
Overhead KB swing (55)
Weighted pull-up (20)
Weighted push-up (45)
Dips (no weight)
Lunge complex (single 75 dumbbell)
Bus driver (75)

www.andrewvontz.com
www.drillit.tv
@vontz

WORK TO FAIL: Reflections on Form From EMP

Following up on my ruminations on timed WOD's with Oly lifts, EMP (www.humanpoweredtransport.net) shares his thoughts on form, mindfulness, and the temptation of going too far. Got this from him and kept it in mind during my WOD yesterday (post to follow) which involved weighted push-ups and pull-ups. And during which I was tempted to go even when I knew I should stop (for the record, I stopped when I should have. But the temptation's always there. Hard to de-program that 'more is better' mindset, but crucial if you want to tune in to what your body is telling you and get the most from your training. Your body knows effort, not reps and sets.).

Per EMP:
Work to fail. Meaning: do it perfect until you can't, but then STOP. 

For instance - yesterday's wod - box jumps and finger pocket pull ups.  the reps went like this-

box - 20 jumps, rest approx. 20 sec, 30 jumps, rest approx 20 sec, 20 jumps, rest approx 10 sec, 15 jumps, rest 10, 15 jumps, rest 10. Somewhere around the end of the 2nd to last round of 15, I blew one. Shoulda stopped maybe, but caught breath and form to finish.

Pull ups were harder to hold form. There's 2 off-level climbing blobs hanging from paracord under the rafters I use for pull-ups. They have 5 progressively shallower finger holds, starting with the sloped top, then one you can jam all four fingers into fairly far and so on. So from first true finger hold position, knees tucked under (air squat/knees to elbow), chest proud, slow pulls to chin above knuckles: I'd do 5. Then rest about a minute. Then 5. Then rest another minute, or two. So each 5 was really pretty recovered at the start. But by set 4, on pull 19 I was shaking and barely got the nose over the knucks. So I pulled one more and DIDN'T do a 5th set. Did I want 25? Yeah, but I got 20, the right way.

In short, agree on avoiding the bad form thing, but sometimes when you're going for some insane set, the obsession becomes with that number - 'I'm gonna get to 100, I'm gonna do it for 10 min.' or whatever it is - and then form's out the window on #80 but the obession and mania to get to 100 forces thru, even though the form on the last 20 is absolute worthless shit and could in fact hurt you.

www.andrewvontz.com
www.drillit.tv
@vontz

WOD 2-23-10: 20 MINUTE WORKOUT

The Southern Firebreather lays down another round of suppressing fire. . .

warm-up -
25 jumping jacks, 20 air squats, 15 lunges, 10 T-Pushups

WOD -

26.5# kbell - 10L/10R snatch-40#dumbell farmers carry, 100ft.: 3 reps total, no rest
44# kbell swing 10x, rest 30sec, 3 reps
35# kbell single leg deadlift, 10 each side
10# medball slam x20

via www.humanpoweredtransport.net
www.andrewvontz.com
www.drillit.tv
@vontz

WOD: Lunchtime Edition

Another 12-minute ballbreaker from the Firebreather in the Southland, EMP. Via www.humanpoweredtransport.net. Thanks for sharing, EMP.

Today's late lunch wod:

3/6/9x5
3pull ups
6squat
9pushup

50 atomic sit ups

5x5 heromakers 25lb dumbells, 20sec rest between sets
_________________________
Look at EMP's box. Damn, I'm jealous.

www.andrewvontz.com
www.drillit.tv
@vontz

MUSIC TO WOD TO

Free download/stream of 32-minute techno DJ set I mixed this week with mega-WOD'ing in mind. Download it, get ready for launch:

http://soundcloud.com/deepoceanresearch/watershed

Every day in every way, DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

INSPIRATION

Fr. Paul Stark, S.J., made my sophomore English class memorize (and recite when called upon) this quote from Shakespeare's Julius Caesar.

A good one to keep in mind when grinding towards your goals.

When it's time to attack, attack. All in, no risks, no champagne.

'There is a tide in the affairs of men, Which taken at the flood, leads on to fortune. Omitted, all the voyage of their life is bound in shallows and in miseries. On such a full sea are we now afloat. And we must take the current when it serves, or lose our ventures.'

DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

DO TIMED ROUNDS OF OLY LIFTS BUILD FUNCTIONALLY FIT BODIES?

Okay, homeboy is strong as fuck, clearly. But watch the degradation of his form over the course of the WOD. Is this kind of workout really worth doing? Does repeating movements under extreme load with compromised form build a functionally fit body? Or is it more like watching someone getting shot out of a cannon at a circus--cool to watch, but not something you should necessarily aspire to doing.

Post thoughts to comments--you have thoughts right? Via www.robbwolf.com, so you know this ese was running on brown fat and protein blocks:

As Seen On TV: The Future of Functional Training?

This is not a joke. There is really an infomercial for a training program called 'Brazilian Butt Lift.'

Will we see any DRILLit games competitors climbing the top rung of the podium after following a rigorous Brazilian Butt Blast training program? Or will the Australian Ass Annihilation devotees prove supreme? Does the East Bay stand a chance?
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

CNN BF Running

CNN's superstar reporter and runner Ashley Fantz takes a look at the barefoot running debate:

http://tinyurl.com/cnnbfrfantz

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

(Barefoot) Anarchy in the UK

The Brits delve into barefoot running. But what kind of blocks are they running? Zone? Paleo zone? Paleo + dairy? Straight paleo? Check out this Guardian piece to see how the barefoot concept is going over on the other side of the pond.

http://m.guardian.co.uk/?id=102202&story=http://www.guardian.co.uk/sport/2010/feb/07/the-challenge-barefoot-running

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

DRILL IT! East Bay WOD 1/10/09 Mayhem in the AM

8:30 am

Run: 

3.7 miles 23 min. 900ft elevation 

then

7X Bleacher repeats (>100 vert ft each set.)

then 

Spin:

 1-6 ladder at .5 previous interval recovery 

(ex: 1min on, .5 off, 2min on, 1 off.....)

then 

C2:

10x100m all out at 30sec. recovery

then 

Run:

Home

time 

1 hour 43 min 

distance 5.69 miles 

http://www.gmap-pedometer.com/?r=3468327

How you doin?

---

Hotmail: Powerful Free email with security by Microsoft. Get it now.

WOD 2-10-10: 30 3 WAYS

30 minutes total

Warmup: 5 min, jumproping alternating 50 hits of both feet, alternating feet, alternating high knees
THEN:
C2 rower, 1 min. Easy
THEN:
C2 rower tabata, 20 seconds on all out, 10 seconds easy for 8 minutes straight
THEN:
Straight to spin bike, 2 min easy spin warmup
THEN:
20 seconds on all out, 10 seconds easy for 8 minutes straight
Cooldown:
5 minutes easy spinning on spin bike.

Short, sweet and hard to beat. Remember, all out means highest sustainable pace so you begin with same intensity you finish with.

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 2-9-10: SNACKABLE

EMP putting the East Bay to shame with another lunchtime grinder:

Via www.humanpoweredtransport.net:
maybe I shouldn't surf the web to gym jones before lunch

3/6/9 x 5 warm up -
3 squat - 15t
6 push up - 30t
9 air squat - 45t

10 slow v-sit crunches w medball
10 slow straight leg sit ups w medball
20 russian get ups, 15 lb kbell

50 meter bear crawl w 20&24kg bells, switch hands at 25m
10 med ball slams
repeat circuit 3x no rest

@matthies
www.humanpoweredtransport.net
www.andrewvontz.com
www.drillit.tv
@vontz

BARMASTERS XTREME vs. CRYSTAL LIGHT AEROBICS CHAMPIONSHIPS: WHO WINS IN A BAR FIGHT?

Freestyle pull-up competitions--the next step for the CrossFit games?




And speaking of 'fitness competitions' becoming a legitimate sport, hey, once upon a time they were. In 1987. With national television coverage. I believe in Crystal Light, cuz I believe in me.

WOD 2/9/10- Drill it East Bay- 6 at 6am: Crack The SKY

630am 

run: 6miles 42 min 13 sec (in shoes) 

45 deg, more moon than sun. 

 http://www.gmap-pedometer.com/?r=3465172

---

Hotmail: Powerful Free email with security by Microsoft. Get it now.

WOD 2-8-10: WOD FOR LUNCH?

Matthies continues blazing a path towards a probable www.DRILLit.TV Games SoCal Sectionals championship with this Twight-ian twist on four courses of pain.

Firebreather!

WARM UP:
19 squats
1 static hold 1 min. squat

WOD:
10 wall-ball throws w 9lb medball
farmers carry 20kg/24kg bells, 100 meters
x5 (alt. bells l/r each carry)
20 ball slams

go see stars in the daylight of the parking lot

fish w rice/beans lunch

viva.

via www.humanpoweredtransport.net aka EMP.

Coming soon: www.DRILLit.TV podcast. Discussion of beans and human performance somewhere around episode three. Zone? Paleo-Zone? Strict paleo? Paleo with raw whole goat's milk?

HOW TO DO IT WRONG: GLOBO TRAINING LOG

Google Docs Globo Gym Training Template
www.andrewvontz.com
www.drillit.tv
@vontz

WOD 2-5-10: EMP's GOT 12 MINUTES

got 12 min?

warm up:
3 squats
6 pushups
9 atomic situps
x5

wod
10 squats, 24kg bell
20 sec static v-sit
x5

chipotle!

via www.humanpoweredtransport.net
www.andrewvontz.com
www.drillit.tv
@vontz

WOD 2-4-10: 8 x 5 and a Partridge in a Pear Tree

20 min very easy spin warmup

5 min on spin bike slowly elevating HR to LT. Once at LT start the clock. . .
THEN:
40 min. straight, no rest, 4 minutes seated at LT, 1 min. At 2-5 bpm over LT standing. Repeat until 40 min has elapsed for a total of 8 x (4 min seated at LT, 1 min standing 2-5 bpm over LT)
PURPOSE: simulate long race pace climb where you're often at LT, pushed over by attacks or surges, have no opportunity to recover and have to repeat the sequence over and over.
SCALE: by adding or subtracting # of intervals to suit your fitness level and goals. 3 repeats of this sequence is a good place to start if you haven't done this type of training before.
THEN:
20 min straight on Concept 2 rowing erg in cycles of 1 min all-out, 30 seconds easy recovery. Repeat until 20 min total has elapsed.
Purpose: C2 work, while bilateral (using both legs in same motion at once, i.e. not how you pedal a bike) is tremendously helpful in developing the upper body endurance and pulling motion used while climbing and simultaneously improves hip snap in a manner that's also very similar to climbing.
THEN:
20 min cooldown on bike (or in my case, pedaling home in a downpour into a headwind. Ha.)

On a scale of one to five cans of mid '80s Exceed energy drink (orange flavor), what would you rate this, Kerkove? Blauer, will this improve my SPEAR technique? CrossFit nation, is this 45 minutes too long?

www.andrewvontz.com
www.drillit.tv
@vontz

LUNCH WOD 2-4-10: DESK RELIEF

Both poetic and inspirational, Matthies shows how one man armed with kettle bells beneath his desk goes commando at lunch.

Per EMP:
In the office today:

('cause everyone should have a 20 & 24kg k-bell under their desks)
Warm-Up :  50 squats
WOD :
20kg bell, 10 swings - 'rest' 1 min. in plank, repeat 5x, then 10x5 butterfly snatch, then 50 pushups, no rest.

contemplate puking in the parking lot.
eat avocado instead.

www.humanpoweredtransport.net
www.andrewvontz.com
www.drillit.tv
@vontz

WOD: BIKE FST DAY 2

A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Snatch
Oly Bar Russian Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
TRX Row
TRX Chest Press
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

For the extra-motivated fire breathers out there, hit this a minimum of three hours later:
WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension Kneeling Roll-Out
Leg Raise Pull-up, Push-up
Single Leg Squat Hamstring Curl
Suspended Oblique Crunch Suspended Side Plank
Reaching V-Sit Pull-up, Push-up
Suspended Lunge Hamstring Bicycle
High Rotation Suspended Pike
Oblique Leg Raise Pull-up, Push-up
Sprinter's Start Hip press
Hamstring Curl Supine Bicycle
Suspended Pendulum Resisted Roll Up
Pull-up, Push-up

WOD 2-2-10: 6 x ALL-OUT SPRINTS

1 hr total as follows

*20 min warmup
*6 x 300 meter all-out sprints (from a standstill in 53x19, alternate starting foot for 3 R foot forward, 3 L foot forward at start). Let HR recover to below tempo before starting next sprint. Emphasize leg speed, apply full power all the way to the finish line. This should make you feel like you want to shit your pants/vomit at end of each sprint, just like in a real bike race. Don't slack off. Focus on every aspect of form, tuck head low, back flat, minimize frontal area.
*20 min very easy high cadence spin home
Typed by thumb, sent via ESP. Follow me at:  www.andrewvontz.com, www.drillit.tv, @vontz

www.andrewvontz.com
www.drillit.tv
@vontz

DIY WOD VIA EMP

This is how they do it in the backwoods in the mighty land of the Caribou sometimes, and also how they do it in proximity to Griffith Park:

1 hr hike, off-trail bushwack with random resistance pitbull

5x circuit of following

5 fingergrip chin ups, 10 16kg snatch press l&r (5 left, 5right, 5left, 5right), 10 back to front thingy's with 10lb bar, left arm straight static hold 25 sec/10lb bar, right arm straight static hold 25sec/10lb bar

viva wod.

Via EMP.Thanks for sharing because sharing is caring.

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz