Just back from the  CrossFit Coaches Prep Course in Atlanta this weekend. What a great course! Learned allot of new coaching skills and ways to program. As with all CrossFit courses it was very well done and I am almost overwhelmed with so much useful material.

   We are 21 days away from the first Warrior Challenge, there is tons of interest, but allot of apprehension about the pull-ups. First off, the event is for fun and a good cause, so no need to worry, do what you can and have a good time! Second, I am going to let everyone that wants to use bands, Kipping is allowed, under hand, overhand, whatever, no pressure. If you don’t use bands, 10 points on your overall score will be added to your average! Please remember, no pressure and have fun! Also I keep being asked if this is only a Q CrossFit/Quest only event, anyone can participate, it is open to everyone. Please register as soon as possible so we can get a head count and order shirts appropriately

     Every week until the challenge I am programming 1 workout that is geared towards training for the event, today is that workout! Don’t forget to register  for the site, that’s the only way you will be able to see the W.O.D. page.

W,O,D 8/31/10

Warrior Challenge Training:

First:

Tabata pull-ups

Then:

Tabata Sandbag Sprints

W.O.D. 8/30/10

AMRAP in 12 min

12 push press

20 AB mat sit-ups

W.O.D. 8/25/10

Weighted Pull-ups 5,5,5,5,5

Then 3 Rounds Sandbag Complex

10 Satch Squat

5 Half Moons L

10 Alt Shouldering

5 Half Moon R

W.O.D. 8/24/10

For time

100 Burpees

50 Clean/Squat/ Press  

Break them up anyway you want

       After a weekend of weddings, parties and other such events, it feels good to get back to training and eating right! As much as I believe in eating good I also think you have to live a little! On the subject of diet, I always get asked about how I eat, for myself I have found, like most CrossFitters, I am a big fan of Paleo eating (www.Paleodiet.com), unlike most CrossFitters, I am not a big fan of the Zone, Not because I dont think its good, but because its so hard for most people to follow! What I do follow is the Warrior Diet (www.defencenutrition.com). The Warrior Diet has a under eating phase for most of the day and a overeating phase at night, that combined with Paleo food choices have been my mainstay for some time now. I stay lean with tons of energy! Check out theses sites and get the books, do some research and let me know what you think!   

      Registration for the Warrior Challenge is now open, you can register at the counter @ Quest Total Fitness. Registration will be closes by September 10th so we have a head count and can prepare. Today’s Workout is geared to training for the Warrior Challenge, I will be putting one in a week.  

W.O.D. 8/23/10

Do each movement before going to the next for 6 rounds

Jump Squats

Alt KB Swings

L-Pull-ups

KB Carry (one arm in the rack)

Jump- rope

Registration is now open! You can register at the front desk @ Quest or by e-mailing me @ eric@QCrossFit.com. Minimum donation is $15 and includes an event shirt. All donations go completely to the Wounded Warrior Project WWW.Woundedwarrior.org , helping our wounded soldiers and there families. The events are listed below, we will be having a men’s and women’s division as well. Hope to see you there to support a great cause!

Max Burpees in 1 minute

Max pull-ups in 1 minute

Fastest Sandbag sprint

Farmers walk for weight

Sled Drag for weight 

Training for it already lookout!

W.O.D. 8/19/10

Tabata These:

Snatch /Plyo-push up/ Sumo Deadlift high pull

Tabata- 8 rounds 20 seconds work/10 seconds rest

W.O.D. 8/18/10

Complete 2 rounds of each  couplet before moving to the next:

20 Swings/10 Double Unders

4 Tire Flips/10 Push Press

20 Burpees/10 KB Rows

20 Sandbag power Cleans/10 Slamball