Warm up:

Long Lacrosse Ball and foam roll recovery session

Strength/skills:

5 X 5 Deadlift
5 X 5 HSPU (scaling options available)

WOD: “Amanda”

9-7-5 of

Muscle ups (double the pullups for scale such as 18-14-10)

Squat Snatch (135/95)

CrossFit for Triathletes

by Frank Sole

I knew a woman who, as a young girl, was raised in a particular religion and with that religion came dogmatic beliefs. When walking down the street in her hometown her mother instructed this young lady she was not allowed to look into the local church of a different religion. I know a lot of people, including triathletes, who treat CrossFit the same way. In discussions with athletes the word “cultish” often comes up. Many make the decision to stay away and not even go to their local box to see what, if anything, they could possibly gain from the experience.

Back to the idea of cultish, really? You mean more than training 15+ hours a week in three disciplines along with spending a small portion of your yearly income on running shoes, bike part upgrades, nutritional supplements, training and racing gear, etc. Really, cultish? By our very nature we have the tendency to condemn what we do not know and fail to take the time to understand.

So, I feel compelled to list ten reasons why you would want to incorporate CrossFit into your triathlon training:

1. Triathletes, by their very nature, live and die by the clock. If that is the case, you will love the CrossFit WOD (workout of the day). They are measurable.

2. It is a way of life. No different than tri training. It defines who you are.

3. It incorporates performance-based racing against the clock which is a great benchmark on overall performance, increased strength, flexibility, power, coordination, agility, accuracy, balance, stamina and, yes, speed! 

4. You are part of a tribe. Fellow triathletes have this connection, a sense of community and kinship; a group of people who set achievable goals, compete and complete some incredible personal transformations. 

5. It takes your regiment “out of the box.” You become that “weird” triathlete who now is incorporating shorter more high intensity workouts to your weekly training plan.

6. CrossFit endurance takes your daily and weekly training out of the routine by adding a considerable amount of variance.

7. CrossFit by its very nature helps to create a strong core and midline stability and, the last time I checked, everything we do initiates at the midline.

8. This is interval training at its best. CrossFit has adapted the principles established by Dr. Stephen Seiler on interval training and its necessity to help to maximize one’s endurance base. “The first wave is increased maximal oxygen consumption. The second is increased lactate threshold; and, the third is increased efficiency.”

9. The essence of triathlon training as in CrossFit training is somewhat identical. Both are looking for improvements in endurance, stamina, strength and flexibility which simply come through training. And, training by its definition, is improving performance through a measurable organic change to the body. 

10. There must be something to this CrossFit endurance training because it is getting a ton of press from the triathlon publications. Good, bad or indifferent, live life on the “weird side” and go check it out. What is the worst that can happen; you simply get in the best shape of your life!

Warm up:

Squat recovery stretching
Then 5 minutes max Burpees

Strength/skills:

5 X 5 Rear foot elevated Squats

WOD:
“NANCY”

400 Meter Run
15 Overhead Squats (95/65)

5 rounds for time!

Great Barbell Video!

http://www.youtube.com/watch?feature=player_embedded&v=9-5BnZJV4Ys

Sometimes Just the Bar is enough to kick your ass. Doing a movement light and correctly will build a great base movement to really succeed down the road at. 

Great article on proper hand maintenance

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Level 2

Finish this quote…
“I always Eat my Bacon with ___________”

Warm up: stretching then…

3 Minutes of max Calorie on the rower

Skill/strength:

Deadlift 4 x 8
Max Sled Push 1 X 4 (current record holder Nick Kallas)

WOD: “TABATA”

Pullups
Situps
Pushups
Squats

***COME WATCH PCF’S ATHLETES COMPETE AT OCCF’S PARTNER EVENT THIS WEEKEND!***

From Fitbomb:
The brain, it appears, can kick one’s body into high gear when competition calls for it. Gina Kolata explored this phenomena further in today’s New York Times:

Jo Corbett, a senior lecturer in applied exercise physiology at the University of Portsmouth in England, wondered how much competition can affect an athlete’s speed. To find out, he asked cyclists to ride as hard and as fast as they could on a stationary bicycle for the equivalent of 2,000 meters. As he rode, each rider was shown an on-screen figure representing the cyclist riding the course.

Then Dr. Corbett and his colleagues told each athlete that he would be racing against another rider hidden behind a screen. The researchers projected two figures on the screen, one the outline of the rider and the other the outline of the competitor.

In fact, the competitor on the screen was a computer-generated image of the athlete himself in his own best attempt to ride those 2,000 meters.

…[T]he cyclists beat their best times, finishing with a burst of speed that carried them to virtual victory by a significant length.

Dr. Corbett said the extra effort, above and beyond what the athletes had previously demonstrated, seems to come from the anaerobic energy system, one that is limited by the amount of fuel stored in muscle. The brain appears to conserve the body’s limited fuel to a certain degree, not allowing athletes to work too hard.

But in a race, he said, the brain seems to allow athletes to tap more deeply into energy stores than would ordinarily be permitted. “Competition is able to motivate you to dip further,” Dr. Corbett said.

Interesting. This may help explain how CrossFit workouts are intensified by competition.

Finish this quote…
“If its the last thing i do, I WILL __________!”

Warm up: stretching then…

5 Minutes of max Double Unders

Skill/strength:

Pull-up class:
Instructing the Grip, the kip from the hip, and the pull and push from the bar.

Backsquat Refresher:
Proper stance,proper back position and arch, and proper depth.!safety!

WOD:
“San Francisco Crippler”

for time…

1000 m Row
then
30 Backsquats (225/185/135/95)

Different style today, ENJOY!

***COME WATCH PCF’S ATHLETES COMPETE AT OCCF’S PARTNER EVENT THIS WEEKEND!***

Congrats to Anuar Vargas and Wife to their new son little

Ethan! sorry about the late post guys, and we wish you the best

with the new little guy!

Todays WOD is the Lumberjack 20! come in prepared to work!

Finish this quote…
“It was so cold this morning I ________________!

FUN FRIDAY!
I figured i would just randomly show the photos on PCF’s desktop to show some of our favorites…so here begins the adventure!

Warm up: stretching then…

situps, jumping jacks, and squats oh my!

Skill/strength:

4 x 8 wallball shots
4 x 8 box jumps

WOD: NATE
20 minute AMRAP Of…

2 muscle ups
4 handstand pushups
8 kettlebell swings

Scaling options are
4 strict pullups
8 strict dumbbell presses