Thursday, June 26, 2014

On and On and On Dear Prudence

Who the hell is this Prudence person anyway? This title and question are completely unrelated to the blog post.
I went up to Sacramento last weekend to hang out  at Bodytribe and absorb the wit and wisdom of Chip Conrad. I always learn a lot when I listen to him.
Just finished up with 3 weeks of a Power to The People program and have started Dan John's 10,000 KB swing challenge. It goes like this:
Day 1
5 rounds of:
10 KB swings
1 Press ea side
15 KB swings
2 Presses ea side
25 KB swings
3 Presses ea side
50 KB swings
Rest 3:00
These are done with the 16K bell
Day 2
5 rounds of
10 KB swings
15 KB swings
25 KB swings
50 KB swings
Rest 3:00
These are done with the 20K bell
Day 3 OFF
Day 4
5 rounds of:
10 KB swings
1 Pull up
15 KB swings
2 Pull ups
25 KB swings
3 Pull ups
50 KB swings
Rest 3:00
These are done with the 16K bell
Day 5
5 rounds of
10 KB swings
15 KB swings
25 KB swings
50 KB swings
Rest 3:00
These are done with the 20K bell
Day 6 Off
Day 7
5 rounds of:
10 KB swings
1 Push up
15 KB swings
2 Push ups
25 KB swings
3 Push ups
50 KB swings
Rest 3:00
Day 8
5 rounds of
10 KB swings
15 KB swings
25 KB swings
50 KB swings
Rest 3:00
These are done with the 20K bell
After a day off the process starts again.


Monday, June 2, 2014

The Apologists

With the growing popularity of crossfit a lot of people who used to think, and rightly so, that CF was BS are now crawling back like whipped dogs in the hopes of ingratiating themselves with the cultists and, most likely, capitalizing on the suckers.
This article by Christian Thibaudeau is typical of the lot.
This article by Todd Bumgardner is a much more reasoned and non apologetic piece.
Apology pieces are showing up with increasing frequency as former critics realize that there is a ton of money to be made by fleecing the rubes, as it were.
While that may not be their motivation it sure seems that way.
Started a Power to the People protocol today.

MONDAY'S WORKOUT
W/U
3 rounds of:
Hinge pattern x 5
Squat x 5
Plank x :10 seconds
Farmer walk x 20 yds @ 90lbs
Halo x 5 ea. way.

W/O
Dead lift
5 @ 225
5 @ 205
Bent Press
5 ea @ 15
5 ea @ 12.5
the presses were way easy but I must stay the course maybe I will retitle the blog growing old and turning into a little girl.

Row
10 x 100M/:30 RI
total meters 1,000
time 3:32.3
AP 1:46.1
SR 34