"Strong Saturday"

12/11/2010

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SORRY FOR THE SIDEWAYS PICTURES!! (Trying to figure this out...)

Today marked the first of so many Saturday adventures at CrossFit Courage. The group was small, but we all got a damn lot of great work in, and I am extremely confident we'll see this Saturday fun grow to epic proportions.  With so much equipment in the process of coming in, we kept things simple, and brough to the back parking lot and side street a Honda Accord with harness, two barbells with 10's and 25's to add on, a sledge hammer and small tire for striking.  A good warm up and we hit the workout:

3 alternating rounds of:
25-40 meter car pull
25 meter barbell farmers walk
30 hammer strikes
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Hell yes was this fun!  It was an all-out sprint through, and Lindsey, Justin and I all challenged our times each round.  Justin and Lindsey used just the barbells (Justin threw 10's on them for the final round), and I used 25's on mine (95# each hand), then moved up to 115# each hand for the final round.  Justin and I were sub-2 minutes each time, except for my last round where I got 2:03 thanks to the added 10 meters and heavier farmers walk.  Lindsey had some pretty impressive improvements reach round, especially given the awesome struggle and victory with those farmers walks!

We then hit 4 rounds each of a 40 meter car push.  Then, finished up with a burn-out 100 meter car push sprint.  Legs were jelly after that.  For those of you out there that want to get in on the fun, "Strong Saturday" is offically happening every single Saturday I am in town at 11am.  So if you want to have a blast and work your ass off, come join us.
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Now it's off to see The Nutcracker, then have a well-deserved rest day tomorrow, with plenty of fuel and football to prepare me for the absolutely BRUTAL workload I have programmed in for next week!

[Video of "Strong Saturday" will be posted tomorrow]

Never Stop, GET FIT.

Josh Courage
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The Posterior Chain

12/01/2010

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Today the workout ended up being a little tougher then i think it should have.  I ended up delaying the start on account of dealing with damn Bank Of America for god knows how long on the phone; so, starting a little annoyed, but pumped all the same for deadlifts!

I started off easy enough with 100kg and worked up to a final, very strong set of 3 at 185 (that's 407#).  The focus being on these sets to never let go of the bar, and to not bounce off the ground at all.  Besides the second to last set (I was attacked with a slew of questions from a couple people mid workout!), I felt very, very strong with the lifts.  My second straight very positive session on the deadlifts and that leaves me confident in my ever-better strength gains.

Next I moved to a few sets of 10, alternating between good mornings and bent rows.  I kept the weights light working with 95#, 115# and 115# on the good mornings, and 95#, 115# and 135# on the rows.  Both felt very strong through the core and that was the whole idea.

Finally, I moved on to my big challenge:

4 rounds for time of:
100 meters DB farmers walk 75#
75 double unders
25 push ups (hands off ground at the bottom each rep)
25 air squats

Oh yeah, this killed me.  I think it was because there was nothing but awkward, uncomfortableness the entire time.  Besides the squats, I really had nothing to zone out at all with, and the added mental challenge of this one made it that much tougher.  With a couple delays of getting around some cars (I was in the back alley at The Gym and people were coming and going like crazy), I finished up in roughly 16 minutes (I also didn't really have a clock, and i video taped the first round, then timed the final 3 rounds and just added them together...).  All in all it was the perfect "get-through-it" sort of thing that I needed today.

With a long bike ride planned for tomorrow, and the comfort in knowing a whole bunch of things I needed to get done have been taken care of, I will have plenty of time to focus back on the couple posts I have been planning.  So expect a more insightful one tomorrow!

Never Stop, GET FIT.

Josh Courage

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