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Old 04-06-2011, 10:40 AM   #31
Sean Dunston
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Re: Basement Workouts & The Traveling Road Show

take your pick -

Quote:
WOD 110406:
10 minutes Clean and Jerk practice.
Notes: Focusing on catching in a squat.
-then-
Run 800m
15 Toes to Bar
20 KBS 24/16kg
Run 400m
20 Toes to Bar
25 KBS 24/16kg
Run 200m
25 Toes to Bar
30 KBS 24/16kg
For time.
Quote:
WOD 110405
12 Minutes to establish a 3RM Overhead Squat.
-then-
150 Burpees for time.
Quote:
WOD 110404
2 Sumo Deadlifts every 45 seconds for 8 minutes @ 60%
-then-
15 HSPU
25 C2B Pullups
Run 400m
10 HSPU
20 C2B Pullups
Run 400m
5 HSPU
15 C2B Pullups
Run 400m
For time.

Notes: There is a 25 minute time limit.
Unfortunately - I don't think I can make it. She who must be obeyed informed me of "other plans" for tomorrow night.
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Old 04-12-2011, 11:43 AM   #32
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

been doing mostly main page workouts, but have not had time to post them. need to get better about making regular posts.
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Old 04-12-2011, 11:48 AM   #33
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110407 – Outlaw Crossfit Alexandria, VA

http://outlawcrossfit.com/ (wfs)

Sean Dunston extended the invitation to give Outlaw a go the last time I was in DC, but I couldn’t make my schedule work. This time I made a point to schedule things so I was able to take him up on it and I was glad I did. I was kind of intimidated before I got there as Outlaw has a reputation for training some very competitive, hardcore athletes. This is true, but most of the members are your average crossfitters, and everyone was great, quick to introduce themselves and offer encouragement. The atmosphere turned out to be very friendly and I felt like one of the regulars by the time I left.

I’m starting to pick up on a common thread…kids and dogs… not sure what it is, but the places that have kids and dogs running around seem to have a different “vibe”. Everything seems to be more of an extension of people’s lives, less of a detached daily occurrence; more like a family gathering, less like a business transaction. At Outlaw I was greeted by 2 kids and a dog…just saying…

Rudy Neilson is the Owner and Head Coach at Outlaw. Rudy is a great guy and his coaching ability is evidenced by the quality of the athletes that he trains. The Outlaw team has been ranked as high as #10 and is currently ranked #15 in the world in the 2011 Crossfit Open. I was there on their off day/makeup day but was still able to witness workouts of what may be a couple of the best athletes I’ve ever seen. Becky (currently ranked #30 in the world and 5th in her region in the 2011 Crossfit Open) is amazing, and John is a beast.

I got there early and watched the 4:15 group finish before starting the 5:15 WOD


Warm-up:

Run 400 meters
Toe Kicks 20 each leg
Stretch in the squat position/20 air squats
Spiderman stretch


WOD:
As Sean outlined above I had my choice of the past 3 WOD to choose from. The majority seemed to be doing the 110406 WOD so I went with that one:

Run 800m
15 Toes to Bar
20 KBS 24/16kg
Run 400m
20 Toes to Bar
25 KBS 24/16kg
Run 200m
25 Toes to Bar
30 KBS 24/16kg

I finished in 26:40 as Rx

This was the first time I’ve ever done toes-to-bar and running still kills me. Like an idiot I missed the 400m turnaround point and was almost to the 800m point when the guy that was running in front of me passed me on his way back and told me I had gone too far. I had to break the T2B in groups of 5, but did the KBS unbroken.

My abdominal muscles have been screaming since last Friday, evidently T2B and KBS together really got me good.

It was a great time and it really kicked my a*s, so much so that I completely forgot to take any pictures of the place. I hope to be able to train at Outlaw again the next time I’m in DC.
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Old 04-13-2011, 07:47 AM   #34
Sean Dunston
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Re: Basement Workouts & The Traveling Road Show

Glad you enjoyed it - and happy that you had a chance to meet a couple of our "fire breathers."

Hope that I can meet you the next time you're in town.
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Old 05-02-2011, 07:25 AM   #35
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

been doing Main Page workouts
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Old 05-02-2011, 07:35 AM   #36
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110424 - Basement

in honor of Jacob's 15th Birthday Christopher, Jacob and I did:

BIRTHDAY BLITZ

15 Pullups
15 Butterfly Situps
15 1.5 pood Kettlebell Swings
15 Bulgarian Training Bag Swings L/R
15 Sledge Hammer Strikes L/R
15 Dips
15 Box Jumps
15 Burpees
15 Double Unders
15 Wall Ball Shots
15 Burpees
15 1/2 BW Shoulder Press
15 Toes to Bar
15 Squats
15 Back Extensions

must finish under 15 minutes or do penalty of 1500 meters on rower.

Jacob - 14:50
Chris - 16:00
Me - 16:30
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Old 05-02-2011, 11:59 AM   #37
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110425 - Basement

3x Crossfit Warmup

Strength:
5x3 Squats @ 275

WOD:
Row 5000 meters
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Old 05-02-2011, 12:07 PM   #38
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110427 –Crossfit San Diego (CFSD)

http://crossfitsandiego.com/ (wfs)

After some research and a few recommendations I decided to try to visit CFSD on my trip to San Diego. I contacted Aushion Chatman to see about making arrangements and he graciously extended an invitation to join them for a WOD while I was in town. It turns out that Eric Montgomery was going to be the trainer for the 4:30 class that day, so I was able to meet two of the regular contributors to this site on my visit.

I got there a little early and killed some time by watching some of the regulars establish their 1RM snatch, which was helpful since I had never really done full range of motion snatches with any weight before this trip.

At 4:30 we started with the warmup:

Run 400 meters
Lunges with hip/knee/ankle stretch
Inchworms
Squat stretch laying on back with butt against wall

Then we did a snatch progression and broke down each part of the snatch. We did a few reps slowly adding weight and focusing on getting the form correct then finished the skills portion of the workout with:

1 snatch every minute on the minute for 15 minutes
First 5@65% 1RM, next 5@70% 1RM, last 5@75% 1RM

After that we did the WOD:

“Nancy”
5 rounds of:
Run 400m
15 OHS (95lbs/65lbs)

Eric had me scale to 65 lbs which felt like plenty by the last round.

The best part of the day was the coaching on the snatch. I started out not really sure what I was doing and by the end had a “not-so-horrible” snatch going. Eric was recording video on his phone to show everyone how it looked and what they were doing right/wrong. This was the first time I had seen myself recorded doing any movement and was surprised how effective a training tool it was. I was also surprised that it almost looked like I knew what I was doing. (thinking about posting for comment in digital coaching)

Overall it was a good experience and I would definitely go back to CFSD the next time I am in town.

Eric extended an invitation to join them for the 6:00 a.m. WOD the next morning and I was planning to attend. I figured whatever it was would be more fun than just going for a run on my own. I woke up at 5:00 and checked the website and discovered that it was 50,40,30,20,10 Doubleunders/Burpees. I decided a nice run didn’t sound so bad after all…
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Old 05-02-2011, 12:11 PM   #39
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110428 - Harbor Island San Diego

ran intervals for 3 miles, sprinting between palm trees.... the route looked out over San Diego Harbor and some sailboats in the marina... I love San Diego
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Old 05-02-2011, 12:16 PM   #40
Jeremy Maddox
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Re: Basement Workouts & The Traveling Road Show

110429 - Basement

3x Crossfit Warmup

WOD:

Deadlifts 1-1-1-1-1-1-1

315-325-335-345-355-365-375

felt weak and tired the whole time, legs are completely dead. going to take 2 days off instead of 1 to make sure I fully recover

noticing that I need more recovery time after travel, wouldn't think it would make a difference, but it seems to.
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