Vagabond Fitness WOD
Southland WOD– 3/24/09
Skills and Drills Warm-up
WOD– TJ
“Jackie”
Skills and Drills Warm-up
WOD– TJ
“Jackie”
1000 meter row
50 thrusters with 45 lbs
30 pull-ups
Time:9:01
Since we pulled yesterday with the deadlifts, I wanted to see TJ implement the front squat and push press with this workout. Since we have been hitting the fundamentals hard, this is a good measure of where he is at in form and technique. The thrusters are at light weight, but it is a killer with 50 repetitions. Also, I have been coaching him in the rowing technique and wanted to see were he was at with his row times. Everyone should have time trials written down in their log book for running, rowing, swimming and biking, which is a key component to Crossfit Endurance. Keeping time trials data shows you were you are at and what you have to hit for tempo, interval, or time trial workouts. It is a good indicator and great source to have to see your progress. The time trial for 1000 meter row will be the second log that TJ will have besides his 500 meter row. This was a great workout and TJ killed it. I am so impressed at were he is at and how far he has come over the last month and a half. He has determination and will power to complete his workouts and has the no quit attitude that goes hand and hand with Crossfit’s theories. “JACKIE” s a brutal met con workout, which is means metabolic conditioning. It will show me were he is at in his front squat technique, but also were he is at in his push press technique. Fundamentals, Fundamentals is what I am about and Crossfit New Hampshire trainees and Sammy, the owner, would agree with me. Repetition creates a better CROSSFITTER!!!
WOD– Matt
Overview first 8 fundamental lifts-
Medicine Ball Clean Technique and form-
AMRAP WOD–
8 mins: 7 Medicine Ball Cleans/ 7 Push-ups
Rounds: Ten Rounds- This is a solid effort and Matt is starting to really understand the basics of Crossfit and starting to pick up alot of new information.
This will show me where Matt is at also in his form with his air squat and basically his clean form. This is a brutal workout, that I did at the Level Cert down in New Jersey. We did it for 12 minutes, but this is sufficient enough for 8 minutes, were it is going to kill Matt hardcore. The Medicine Ball Clean is a tough and high intensity movement that helps with all the clean movements. Matt did a great job and was very impressive with his intensity throughout the workout.
Even though this wod didn’t last as long as the others, it took me a couple minutes to recover when i finished. If i work on my endurance and rowing technique i think i could put out a time thats remotely close to kev’s. But until then i’ll still be trailin. see you tommorrow dude
Hey man, nice time on the Jackie WOD. Think of it like this though, you could spend the next year training for rowing power and speed over the 1000m and a 10% increase in capacity would be a great gain, however if you continue to CrossFit and work on those fundamentals that are applicable to the Thrusters and Pull-ups you could crush your previous time based on the simple fact that you would be performing the movements at such a greater level of proficiency that a similar power output would yield extremely better times. Most important point would be straight, linear, vertical bar path which = efficiency.
Keep that bar mid foot on the front squat part of the Thruster by creating a nice shelf (elbows high as possible) and maintaining lumbar curve/vertical torso. Coming out of the hole like this sets you up perfect for a quick head retreat at the beginning of the overhead bar drive and simply pushing it back through at the apex of the load’s path will make for a nice smooth transition from rep to rep.
It sounds like a lot of crazy stuff but that’s why Kevin is putting so much effort into teaching you guys the fundamentals, once you get it you just GET it. No matter if it is 50 reps with 45lbs or 1 rep with 300lbs a properly executed movement just simply looks right and feels right. Keep hitting it hard, bro, excellent score for Jackie to be sure, it just shows you where you could go with this stuff.
Matt: That is one of my favorite workouts, it is just so damn hard and so damn simple. Sick score for just learning those movements, I am sure Kevin blasted you with repetitions before you even got too the WOD so sweet deal slugging through that one. Looking forward to seeing you guys keep tearing it up in new ways.
Kevin, page looks great man, thanks for all the props. Keep those psychos of your doing those hard skill warm-ups, you know by now why the mind needs the shock of that difficulty. It makes for better scores once you start doing it before the WOD. No one on earth can tip-toe into a CrossFit workout and excel, you need to violently wake your mind up to what the physical self is about to experience. Goodluck tomorrow, can’t wait to read the next post. I’ll put an article about your new site in tomorrows CFNH update. Oh, you know by now that if there is anything we can do to help you or your firebreathers out let us know, just reminding you.
3-2-1 Go eat some souls.
I’d definitly say that one of my big problems is getting my head foward. Instead i always lift the bar behind me. Kev said we’re gonna practice the movements again so maybe i’ll get my thrusters down before there intigrated into another WOD. But in the mean time i’ll keep those tips in mind. Thanks for the help and i’m lookin forward to meeting you someday.
I was not even able to do a decent air squat until now and i am still working on all of the forms to get them to be perfect. I was having trouble with the push jerks, but i finally got the concept of what to do. Soon i’ll be moving on to the actually cross fit workout and i’ll be done with the fundementals