Jen, Michael, Daniel, Carly, Janelle, Nyss, Vivian, and Kaelan road trip to participate in the Bridger CrossFit Showdown.
Congratulations to Michael and Janelle for stellar performances at the Bridger CrossFit Showdown! Michael placed 3rd of 12, while Janelle took 6th of 13.
Though only a few get the opportunity to stand on the podium, everyone has the chance to show heart.
CrossFit WOD’s are tough enough. Double them up, throw in a bunch of screaming fans, add on the pressure to represent your box, and you’re guaranteed to come out hamburger.
Michael and Janelle did not let us down! They gave it their all, and showed heart to the end!
I see a lot of variations of dumbbell swings on YouTube. The method I use, I read about in the September 2009 issue of MILO (which is in our library). It seems perfectly suited to swinging the heaviest loads overhead, and is fast becoming one of my favorite lifts.
Video is a great tool for finding weaknesses in your movement. There are many low cost video recorders on the market. This video was shot using the Flip Ultra HD. Consider adding one to your gym bag and setting it up on lifting days.
GPP and the long run
Last week I received an email from Pat Johnson. Some of you may remember Pat from a couple of winters ago when he was preparing for Smokejumper Rookie Training.
He had read my post The Long Run and wanted to share his experience training for and running the Coeur d’Alene marathon.
With Pat’s permission, I’ve posted the email exchange below for your consideration.
Hey there,
I was browsing through the WOD blog and noticed one you had about training for the Missoula marathon. I don’t remember if I have told you already but I will tell you again if I did, I ran the Coeur d’Alene marathon last may. Leading up to the marathon I did about 10 weeks of a workout program based directly off crossfit exercises. Lots of circuit workout with some but not too much running, the longest run I went on before the race was 8.5 miles. I felt so good just from being in good shape and did the race in 3hrs and 40 minuets, my goal was under 4 hrs. Thought I would share that with you after reading your blog. I am still working as a Smokejumper in Washington. Looks like the gym is still cranking out some sweat. Good luck in the run.
Pat Johnson
Hi Pat,
Thanks for the account of your training leading up to your marathon. Smoking time too!
Do you mind if I share this on my blog?
Also curious, if you were going to train for another marathon, would you do it differently, or did that program design work the best for you?
Thanks,
Daniel
Yeah you can share it. I tried to think about the marathon as 4 hrs of work rather than 4 hrs of running. I wanted to run the race training the same way I would for a summer of work. I thought, from past experience, that getting in awesome shape by doing a variety of activities would help you do any activity well. I read a lot about training for a marathon and having a 16 week training schedule and all the distance runs to do ahead of time, but I didn’t really do too much more running than I think I normally would have just training to get in excellent overall shape. I bet if I focused more on becoming a runner, rather than a well rounded athlete, I would be able to produce a faster time, but then again I wanted to do the race as a well rounded athlete rather than a runner. I was satisfied with the way I felt the whole time so I guess I would try and do the same training and also I think having a great positive attitude toward completion is key.
Jon, Tony, Taiga, and Daniel spend a few hours at the range on a beautiful Sunday afternoon.
WOD 100312
Target Practice, 30 minutes
Complete as many rounds as possible in 10 minutes:
100 meter weighted carry, 55 lb
10 weighted sit-ups, 55 lb
5 dumbbell split snatches, right hand, 55 lb
5 dumbbell split snatches, left hand, 55 lb
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