My Third Place

3 Reasons Why Beach Runs Are Good For You

Running on sand requires 1.6 times the energy that running on a hard surface requires, and your body has to work harder to respond to “external modifications,” said Dr. Thierry M. Lejeune, of St. Luke’s University Clinics in Belgium, lead author of a study on beach running that appeared last year in The Journal of Experimental Biology.

If you want to get faster and be a stronger runner, run on…

You’ve Got a Case of the DOMS

I am sore as shit!  Mary kicked my ass yesterday.  I took today as a rest day since this week was so nuts with work and my sleep hasn’t been great.  So thinking about how sore I am, and it will probably be worse tomorrow, I looked up DOMS and CrossFit and found this little gem in the CrossFit Journal.

If you’ve done a higher volume bodyweight workout lately (Cindy, Mary, Barbara, Nicole…) you…

Rocky Training Montage and “Mary”

A little Thursday inspiration for you.  I’ll leave it there and let you get all fired up for your wod while drinking your pre-workout watching this video.

WOD

“Mary”

AMRAP in 20 minutes of

5 hand stand push ups

10 Pistols

15 pull ups

Score: 10 rounds +1 HSPU

Previous performance was October 15th on my birthday, 9 rounds. All time PR…

On the tails of yesterday’s post about posture, here’s one on midline stability.   If you’ve never done a carry like this, I highly recommend it for a few reasons.  One, it’s fun. Two, it’s hard and that’s a good thing. Three, it makes your whole body strong.

Try it. Start with an empty yoke to see how it feels carrying it overhead. Gradually increase the weight.  Try it for shorter distances and…

Crappy Posture, Shoulder Pain and How to Fix It

I stumbled upon a few great articles this am about shoulder pain, crappy posture and how to fix them both.  Ever since moving and getting a “desk job”, I’ve encountered shoulder pain and it’s been constant.  Sometimes not as noticeable, other times, very painful.  It could all be linked to sitting more often and in a crappy position for most of the day.

Read the links down below for detailed…

Travel and More Travel

Tyger River CrossFit, my gym while away last week.

  Very happy to be home this week, albeit short lived, as I’m in San Francisco next week for work.  Looking forward to getting my hands on some of that Blue Bottle Coffee and delicious west coast seafood while I’m out there.  Maybe I’ll have time to sneak in a visit to my San Mateo box (CrossFit San Mateo) and another one downtown San Fran.

 WOD

I’m happy to close out the 2014 Open in 29,231st Place worldwide and 2,551st place in a large SouthEast Region.  Congrats to my fellow gym mates that made it to regionals both RX and Masters!

This week is already almost done and I’m traveling this week for work. I’ll be trying to drop in while I travel and take a pic or two of the gym.

http://media.crossfit.com/awset/CrossFit_FrontUprise_SlowMo_53332abb9e1c1_SD.mp4

I loves slow motion videos on gymnastic movements. By viewing it in slow motion, you get to appreciate the technicality of the movement. Those good at gymnastics, make it look effortless.

  WOD

Squat 5@70%, 3@80%, 1@90%, 5@85%, 135, 185 210, 245, 225

Not feeling very strong lately, especially with squatting.

Metcon

That’s a Wrap – 14.5!

  I don’t know about you, but I went to bed anxious about this workout.  To most the announcement of 14.5 being thrusters and burpees wasn’t a surprise, but the structure was.  163 reps is a lot of thrusters and burpees to do.  The elite make it look so easy when you’re watching them.  They’re calm, they’re cool, the facial expressions barley change, they never stop moving.  But what every…

Gettin’ some Ink

My friend and fellow Coach Nick Lobotsky of Lobo Lifting in Astoria, NY picked up some ink recently on The Daily Burn.

Good job buddy!

Click to read the article now.

  “The great thing about CrossFit is that it can work for anyone,” says Nick Lobotsky, CrossFit Level 1 trainer and full-time coach at CrossFit NYC. “We have everyone from ex-football players to ballerinas to grandmothers who come…

Wanted to take a post to talk about STR/KE MOVEMENT because they are a young and upcoming athletic line and they doing the right thing.  In fact, I have a code that allows you save 10% on your order and you get free shipping on orders over $150.

Use code: PC101

Not that many people I’ve talked to know about them…yet.  I have talked to a few “in the know” CrossFit folks and they knew or have…

  Man, I miss workouts like these.  All body weight, relatively higher in volume, intensity through the roof, minimal equipment.  Do you know what this workout is?  When was the last time you did a workout like this? My answer: Yes, and way too long.

These main site benchmark WOD’s are elegant and awful at the same time. For all the reasons above and for the fact that they don’t get easier as…

Hittin’ it at Home

Had a great little workout today in my living room!

Back to the grind this am and I after Monday being so shitty, I decided to give myself an extra hour of sleep.  So after everyone left for work and school, I hit a 30 minute wod at home.

I was lucky enough that the wod posted was modifiable, so I didn’t even have to think.  It was great.  I also mixed in some gymnastics to warm and cool down.

Yo…

I slept like crap Sunday night and that left me flat like a pancake at 6am Monday morning.  I didn’t have the drive to finish the squats, nor did I have the mental capacity to keep up in the wod.

I stopped short on the sets of squats and I messed up the rounds on the metcon.

Today I just didn’t have it.

What do you when you just don’t have it at the gym?  Do you listen to your body and take a day off or push through?

Post to comments.

WOD

Back squats 2@65%, 2@70%

metcon

BSQ – 2×8@60-65%, 2×6@70-75%, got up to 225#, stopped short and felt really weak.

Then, 0-2 Minutes: Max Thrusters (95/65) = 30 2-4 Minutes: Max Double Unders = 100 4-7 Minutes: Max Burpees over the bar = 24 7-8 Minutes: Max Thrusters = ? 8-9 Minutes: Max Double Unders = ? 9-11 Minutes: Max Burpees over the bar = ?

Totally effed this one up.

Sale for the Ladies: Reebok Gear 60% off Today Only

  TODAY ONLY: 60% Off Reebok Shapewear  The hottest sales expire as quick as they come, so you had better jump on this one fast. Just for today (3/24) Reebokis offering 60% off on all Shapewear items for women! Don’t miss this perfect opportunity to update your workout wear for the spring!

**The links in this post are affiliate links and I will receive a small commission if you make a purchase…

Photo credit to Miki.  Thanks!

It’s only Wednesday and I feel so tired.  Must…get…more…sleep.

WOD

5×10 strict dumb bell press/kettle bell bent row (1 up, 5 down)

35# DB’s, 35/45# kettle bells

AMRAP in 15 minutes

Ascending ladder of thursters @95# 2, 4, 6, 8, 10…

200m run between rounds

Sub’d 45# kettle bells for barbell today.

Completed the round of 14, got 2 into 16′s.