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Tuesday, August 4, 2009

Fight Gone Bad

3 rounds of:

1 minute of Wall ball
1 minute of SDLHP (75 lbs) (55lbs)
1 minute Box Jumps 20"
1 minute Push Press (75 lbs) (55lbs)
1 minute of rowing for calories

1 minutes of rest

Athletes move from station to station on a continiously running clock. 1 minute rest after the completition of all exercises. Score is tabulated by total completed reps in all three rounds, except for rowing where rep are calories accumulated in a minute.

One of the fundmental physiological response we work with in here is Hans Seyle General Adaptation Syndrome. There are 3 stages of his theory Alarm, Resistance, and Exhaustation. Alarm is what you feel immediately after the WOD. It will feel very similiar to a sympathetic or parasympathetic autonomic response, either the elevated heart rate and adrenaline of the fight or flight response, or the general nausea and lethgary of the rest and digest response. The more intense your workout the greater these effects will be felt and the more effective your WOD will be. After this stage comes resistance where the body adapts, recovery is an important part here, good diet and time. It is also this stage long term (months and years) were overall body changes and strength come from. We want to stay in this stress/adaptation phase as long as possible. The last stage comes in when you ignore the need for recovery. Overtraining, sickness and general malaise come in here. Seyle predicts that with enough of a stressor, such as exercise, you will eventual die. In a single session it is almost impossible to push yourself that hard, most people pass out before then.

Why is this important to you? Because is shows that over time as you become accostumed to work, to the stressor, you must increase (or decrease) some measurable compent of the workout. Either decrease the time in which you complete a set number of reps and weight (Grace for example) the weight you lift (your 1RM deadlift) or how far and fast you can go (5k or Cindy or another AMRAP). We always want to see improvements in Meters Ran, Kilos Lifted, and Times lowered, even if theses improvements are much smaller than you think they should be, they are still improvments and should be celebrated as such. If you aren't seeing improvements in the results you want examine 3 things: Recovery, Intensity and Nutrition. If you are lacking in any of these area you're probably not seeing the gains you could be seeing.


  1. Today: "Nicole" 6rds.-132pullups
    Yesterday: Clean & Jerk ladder 7+4

    Tomorrow: R E S T

  2. Hmmm... Looks like someone isn't keeping the bar close to their body.

    Today "Fight Gone Awesome" 289
    SDHP, 65#
    Push Press, 60#

    Yesterday Back Squat 5x1
    Max reps @ 75% of 1RM (155#) - 11 reps

    Like the post Paul

  3. 6 months and a clear check up from the ortho. and I'm back squatting

    45x5, 135x3 185x1 225x1 245x1 265x1 275x1(PR) 285X

    155x20 missed at 16 finished with 4 more just for kicks

  4. Someone remind me why I signed up for CrossFit again?

  5. Vilas - because in two months you are going to feel like a stud.

    I was browsing through the affiliate shirts website (www.affiliateshirts.net) and Alamo CrossFit has one with a good slogan... "Ask your doctor if getting off your ass is right for you." Unfortunately its sold out (maybe they have XL... Didn't check because it'd be a dress on me).