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090721 Tuesday
Sarah's shirt "Big Snatch" - "But I'm Still a Lady"
Olympic Weightlifting Warm Up: Power Snatch + Overhead Squat 15 reps (complete 1 power snatch to get the weight overhead, then perform one overhead squat. Set the weight down and start again). Use a light to moderate weight. Take your time.
Workout: 6 rounds.
Run 200m
Rest 1 minute
Post times to comments. (Compare to 400m repeat times. . . Check your 400m repeat times and try and maintain the same or better pace for these efforts -the 200s should take half the time as the 400s- There is less total distance here, but there is also less rest after each effort. Sprint hard, and try and maintain consistent numbers for each effort.)
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Article: The Fitness Spotlight gives a great article on goal setting.
"One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?
Or they have goals like running a half-marathon in under 2 hours or squatting their bodyweight. But they have no plan to get there. Their efforts are haphazard and completely random. Unfortunately, without a set of goals and a plan to reach those goals, you never know where you’re going to end up. You’ll likely float from one thing to the next, never making any major progress because you never planned.
It’s time to set some goals and create a plan to reach them. . ."
Click here for complete article.
Posted by Jeremy Jones at July 20, 2009 9:03 PM
Comments
Perfect article, thank you, Jeremy. So now I will be bugging you to help me with my *specific* goals, ha ha. No more ranting and raving here. Focus, pure focus.
Posted by: Amy at July 20, 2009 10:46 PM
0500
Donna worked on her dead lifts and did a PR of 173lbs. Congrads to Donna as she nears Juile's dead lift PR of XXX lbs?
Lookout Juile!!!
Donna's goal is to dead lift more than Julie... just kidding.. well maybe close to what Juile does.
Runs were hard but it's a work in progress for both of us to get the run times well below 40 secs every 200m.
Posted by: Big Dave at July 21, 2009 7:08 AM
I am still sore from Jorgy's "mini" met-con last night. I think from now on if a mini met-com causes Jorgy to lie face down on the mat during the met-con it should bear the name "major" met-con.
Posted by: Jeff B at July 21, 2009 7:50 AM
Jeff B - agreed.
Posted by: Jeremy Jones at July 21, 2009 8:02 AM
Nice article.
Posted by: Lauren at July 21, 2009 8:04 AM
Fight Fit WOD
1 min each.......
Bag/All
Ground & Pound
Ring Rows
Thrusters #95
Scissor Kicks
1 Arm Row #80
200m Sprint
1 min Rest
3 Rounds
Max effort from everyone today..This one was extra hard!!
Tyler and Maren tried FightFit for the first time...yes they too loved it!!
After class Michelle, Eleni, Matt-6am, Cabby, Shiva, Marnie, Maren, and Tyler all sat around in a circle like they were having a tea party...it was cute....lol
We miss Karno...does he not want to work out with us anymore????
Did PT wod #2 with Kerri and Tyson...more Fire breathers to add to DCF
Tyson did 7 1/4 rounds and Kerri 6 1/4 rounds...Fracking awesome!!
Posted by: JimmyG at July 21, 2009 8:25 AM
I love that article. I just updated all my "set goal" items in Beyond The Whiteboard. I am also going to e-mail them that article to give them some ideas on how to enhance the goals features in the software. Right now, it's not time based at all, for example.
More Oly for me, today (I'm on week #3 since the USAW certification). Mostly, I can feel my legs getting SOLID, and the supplemental exercises like snatch balance are definitely helping my confidence.
Posted by: Mark L. at July 21, 2009 9:32 AM
Sarah, love the shirt.
Posted by: jamie at July 21, 2009 12:37 PM
hey guys-
sorry ive been flakin lately been traveling a lil bit here n there and have had no sleep lately. comin in today at 5, tomoro morning as well as all day tomoro and thursday. goin camping for a week up by tahoe next week so i will be gone again. dont worry tho im still paleo-ing? as much as possible and doing a lot of burpees. october 22-bringin sexy back. jimmy knows what im talking about. sarah awesome shirt you are definitely still a lady, even with that big ole snatch. haha see ya guys at 5
Posted by: karno at July 21, 2009 12:53 PM
If I could count.
200 m x6:
37 sec, 41 sec, 46, sec, 48, sec, 48 sec, 46 sec
Took an extra 28 sec break in between three and four. I'll lie and say I just wanted the boys to be able to finish first. The truth is I was hypoxic and ditzy.
Totally gassed by the end. Really, I think I was jogging. Whenever I hear the theme to Chariots of FIre in my head I know it's bad.
Posted by: Amy at July 21, 2009 1:11 PM
I'm not as good as I once was.... which is bad because I'm only 28.
On the bright side, I think the running made my back loosen up after the tabata deadlifts a couple days ago.
6 x 200:
32, 33, 36, 42, 40, 36.
I've got a long way to go for rugby season...
Posted by: Adam at July 21, 2009 2:12 PM
I wish I could be there tonight, this would be fun. Mr. Boss Man needed my help at something tonight so I am stuck shaking hands with strangers.
Ugh, I hate being a desk-jockey.
I will be there tomorrow AM though! Yipee!
Posted by: Scott S. at July 21, 2009 3:03 PM
My goals are to deadlift as much as Julie & run as fast as Jan. Still have a ways to go in each direction.
Planning to do this workout at the track at Acalanes High. I've never cracked 30 seconds in the 200m, so hopefully today is the day.
For those doing the WOD at DCF, I'd recommend starting and ending at the 100m mark so you don't have to stop and turn around halfway through.
Posted by: Mountain at July 21, 2009 3:17 PM
One arm rows: functional, just in case you end up in a row-boat after losing one-arm to a shark.
Uhh, how about just using a rower?
Posted by: Craig at July 21, 2009 3:34 PM
Sarah... WHERE DID YOU GET THAT SHIRT???
Posted by: Long lost super Shannon at July 21, 2009 5:25 PM
1 Arm row in case you have an M-16 in one hand and need to pull a buddy up off the ground or an extra ammo can, OR if you're in a fight and want to pull your arm out from an arm bar attempt, Or if someone is hanging from the edge of a building like I've seen in 1000 movies and you want to pull them up to safety.....and p.s. We use the rower ALL the time as well as ring rows. How about that???
Posted by: Jimmy G at July 21, 2009 5:52 PM
200m x 6 -
Pr by six seconds overall. I tried to pace my first 200 but not so sure that really helps at all. I would like to give some credit to Mike P for my PR. I got to listen to his footsteps and breathing the whole way and didn't want him to catch me on the last couple of laps.]
35, 36, 34, 36, 39, 36
Posted by: Jeff B at July 21, 2009 5:53 PM
Hey DCF ladies,
Meg and I were talking today about taking a road trip to Sonoma for some wine tasting. Let me know if you're interested.
Posted by: Lauren at July 21, 2009 7:49 PM
Ammo can maybe. But unless your buddy is a small child (45lbs or less) I don't think it really applies.
200m x 6
37, 41 (quad started to lock up), 37, 38, 39, 35
-jj
Posted by: Jeremy Jones at July 21, 2009 8:01 PM
Absolutely interested!!!
Posted by: Brook at July 21, 2009 8:10 PM
Absolutely interested!!!
Posted by: Brook at July 21, 2009 8:11 PM
We were using the big boy #80's hitting 10 reps on each arm twice in one minute for a total of 20 reps per arm in 1 min.....Soooo It would be interesting to see a 1 or 3 rep max ???
You guys and your damn teasing...you know it riles me up!!..lol
Posted by: Jimmy G at July 21, 2009 8:53 PM
Gheesh rows take me back a few years. I remember straddling a flat bench doing rows with the 110's grunting and flexing while looking in the mirror at 24 hour fitness. Then waiting bullshitting for a while then made my way over to the preacher curl machine (you know, for when i have to curl my buddy that has been wounded).
Man I miss those days. Oooh Chaa
Posted by: Darren at July 21, 2009 9:16 PM
Lauren...I would definitely be interested in some wine tasting!
Posted by: Tristin at July 21, 2009 9:27 PM
Bench press and DB rows count me in.......:)
Posted by: ronnielo at July 21, 2009 9:29 PM
Freakin' NICE snatch!
Posted by: twogunbonecrusherholiabloheavyholly at July 21, 2009 9:30 PM
After three intervals, I wanted to quit. After my sixth and final interval, I looked across the track, saw something large & blurry moving, and figured someone was driving a maintenance truck on the track. I looked back a second later & realized it wasn't a truck-- it was the pole vault pads. And it wasn't moving; I was hallucinating.
Anyway:
29.00 (PR!), 31.44, 33.31, 34.44, 34.47, and 34.41
1) I broke 30 by a full second.
2) One minute between intervals isn't nearly enough
Posted by: Mountain at July 21, 2009 9:47 PM
Brook is VERY interested in going wine tasting.
All this talk of bench pressing and rows makes me realize how glad I am that I never did the regular gym thing.
-jj
Posted by: Jeremy Jones at July 21, 2009 11:10 PM
sprints were tough with jeremy at 4.
cruised the first one, got progressively tired, legs cramped, then pretty sure i was gonna hang out with pukie but i averted disaster.
31, 37, 39, 38, 45 (soooo gone), then 40 as jeremy's stomping and choo choo noises scared me into not letting him beat me. rough wod. loved it.
Posted by: karno at July 22, 2009 12:18 AM
Interestingly, Karno was whooping me on this workout until the last couple runs when I started to catch up with him. I finished only 4 seconds behind him overall.
Chasing his white ass definitely made me run faster. . . wait. That didn't come out right.
-jj
Posted by: Jeremy Jones at July 22, 2009 12:30 AM
U KNO U BETTAH COUNT ME IN FOR WINE TASTING!!! SORRY JAZ...
Posted by: Julie at July 22, 2009 12:45 AM
Shannon, Jorgy made the shirt for me!! I LOVE it!! Hit him up, he'll hook it up!!
Posted by: sarah@diablocrossfit.com at July 22, 2009 12:42 PM
