Sunday, June 27, 2010

Back recovery Wod # 6 (Last one)

Think Im ready to jump back into the 2010 games prep wods, my back is feeling great, I will just ease back into the heavy lifting.

My back recovery wod (last one) :
5 rounds:
30 x box hops @ 20"
15 x burpees
75 x DUs
3 min rest
video of this at track:

Untitled from joeywarren on Vimeo.

rest 4 hours

part 2
OHS x 8 @30x0 - 75/95/115/135
weighted chins @3010 x 4 - BW/25/40/55
4 sets:
40 unbroken ball walls- rest 3 min
30 unbroken chins COVP - rest 3 min
all unbroken (very tough)

Stronger than you Know!

Another great post that comes at a perfect time to speak to me from

We are almost always stronger and more capable than we believe ourselves to be.

Our capacity to cope successfully with life's challenges far outstrips our capacity to feel nervousness. Yet in the weeks, days, and hours leading up to an event that we believe will test our limits, we can become nervous. While we may have previously regarded ourselves as equal to the trials that lie ahead, we reach a point at which they near and our anxiety begins to mount. We then become increasingly worked up, until the moment of truth arrives and we discover that our worry was all for nothing. We are almost always stronger and more capable than we believe ourselves to be. But anxiety is not rational in nature, which means that in most cases we cannot work through it using logic as our only tool. Reason can help us recognize the relative futility of unwarranted worry but, more often than not, we will find more comfort in patterns of thought and activity that redirect our attention to practical or engaging matters.

Most of us find it remarkably difficult to focus on two distinct thoughts or emotions at once, and we can use this natural human limitation to our advantage when trying to stay centered in the period leading up to a potentially tricky experience. When we concentrate on something unrelated to our worry—such as deep breathing, visualizations of success, pleasurable pursuits, or exercise—anxiety dissipates naturally. Meditation is also a useful coping mechanism as it provides us with a means to ground ourselves in the moment. Our guides can aid us by providing us with a focal point wholly outside of our own sphere.

Friday, June 25, 2010

Back recover WOD #5

part 1
A1. close grip bench x 2-3 @ 30x0 x 5 2 min
A2. power clean x 5
B. pushpress x 8 @ 22x2 x 4sets
C1. split squat x 12 @ 3010 x 3 sets
C2. amrap ring dips
D1. GHD raises x 15 @2020 x 3 sets
D2. toes to bar x 15 @ 2020

rest 4hours

part 2
row 5 min @ 50%
3 x (4 min @ 85%/2 min @ 50%)
row 2 min @ 50%

A1. 225/235/245/255x2/255x2
A2. 95 lb for all sets
B1. 75/95/115/115
C1. 25/45/60
C2. 33/30/21
D1. UB
D2. UB

felt great on everything today, back is coming around, ready to try heavier weights.

Thursday, June 24, 2010

2 Days of Recovery and growth

Yesterday: 1 hour massage- this was so needed as I felt so tight. I feel way better today as my recovery has been going quicker than expected.

Todays Wod:
part 1
A1. front squat x 10 @ 3010 x 5 sets rest 3 min- 75lb, 95, 105, 115, 115 ( light and felt perfect)
A2. 25 x pullups unbroken x 5 sets- all unbroken ( felt better than expected)

rested 5 hours

part 2
approx 550m hill run; rest 10 min repeat 3 times

t= 2:40/3:01/3:16 (died on the last couple runs, these need some work)

Tuesday, June 22, 2010

Back recovery WOD #3

back is feeling about 80% now after 1 week since injuring, I will start incorporated more intense movements this week- sprints, kips, ect...

part 1
A1. HSPU x 15 rest 90 sec x 4
A2. supine pullups rest 90 sec x 4
rest 5 min
4 rounds:
15 x ring dips
100 jump ropes

SPU- UB/UB/UB/12-3

ring dips- UB/UB/UB/8-3-2-2
jump ropes- DUs hurt back so stuck to singles, very broken, no rythym on singles

PM WOD later tongiht- jog

Monday, June 21, 2010

PM light swim & drills

Wanted to get a mock double day in to get used to the long days with multiple workouts, and today was a long day. I worked from 6am - 1230pm, then did first workout, then worked at 2pm, then squeezed in lunch, then chiropractor, then worked from 4-5pm. When I got off work I went to the store to grab dinner (shrimp and salad) then went home and went for a swim. Swam around a little and did some drills in the pool. It actually felt like it loosened up my back some. I don't know if Im determined to get well and kick some butt at the games or if Im just scared to get my butt kicked at the games, but either way I'm pushing along.

recovery workout #2

5 rounds:
3 min hill climb on bike
50 walking lunges

back got tight on last round cut it short on lunges! But still feeling a ton better every day.

Ice and chiro later...

Sunday, June 20, 2010

recovery workout #1

Went to tthe track this morning expecting to just walk/ light jog/ and stretch. I felt better than expected so did a light met con:

6 rounds:
amrap pullups at tempo 2010
400m run @ 60%
25x pushups

PUs- 15, 11, 9, 9, 8, 7
400 m slow but smooth
pushups- UB, UB, UB, 15-5-5, 15-6-4, 13-6-6

My back is coming around, more metcons like this for the next few days, then I will increase the intensity on running followed by light barbell stuff.

Friday, June 18, 2010

Below the Surface


Finding Deep Strength
A daily excerpt from, couldn't speak to me more right now!

We have all have times in our lives when we think we don’t have the strength to carry on. You do, and you can.

We have all faced moments in our lives when the pressure mounts beyond what we feel we can handle, and we find ourselves thinking that we do not have the strength to carry on. Sometimes we have just gotten through a major obstacle or illness only to find another one waiting for us the moment we finally catch our breath. Sometimes we endure one loss after another, wondering when we will get a break from life’s travails. It does not seem fair or right that life should demand more of us when we feel we have given all we can, but sometimes this is the way life works.

When we look back on our lives, we see that we have survived many trials and surmounted many obstacles, often to our own amazement. In each of those instances, we had to break through our ideas about how much we can handle and go deeper into our hidden reserves. The thought that we do not have the strength to handle what is before us can be likened to the hard surface of a frozen lake. It appears to be an impenetrable fact, but when we break through it, we find that a deep well of energy and inspiration was trapped beneath that icy barrier the whole time. Sometimes we break through by cutting a hole into our resistance with our willpower, and sometimes we melt the ice with compassion for our predicament and ourselves. Either way, each time we break through, we reach a new understanding of the strength we store within ourselves.

Wednesday, June 16, 2010


Well its the first time I have been hurt all year! I hurt my back yesterday during deadlifts and I can barely move, I can tell its bad. It could not have happened at a worse time as I was feeling great the last couple weeks! I will keep this site updated on my recovery and thoughts. As for now Im too frustrated to write anymore!

Sunday, June 13, 2010

OPT Games Prep WOD 6/13/10

part 1:
Run 4 min/walk 2 min x 5

all runs b/t 6:04-6:16/mile pace

rest 2 hours

part 2:
on the min for 10 min power clean x2 @ 215lb
rest 3 min
as many reps as possible in 12 min of :
5 unbroken handstand pushups
5 muscle ups
rest 3 min
as many double unders as possible in 5 min - I did 50, rest 30 sec- for a total of 342

HSPU/MU video

OPT WOD 6/13/10 part 2 HSPU/MU from Joseph Warren on Vimeo.

Saturday, June 12, 2010

Games Prep WOD from 2007

The workout today was from the first Crossfit Games competition in 2007. It consisted of:

1000m row
then 5 rounds of:
25 pullups
7 push jerks 135lb

the winning time in 2007 was 13:07

OPT WOD 6/12/10: 2007 Games Row, Pullups, push jerk from Joseph Warren on Vimeo.

Paced myself to beat 13 min, beter than expected.

Friday, June 11, 2010


Ice shoulder, stretch, foam roll quads and piriformis, stayed active. Hammies very sore! Finding a way to push through when it gets tough!

Thursday, June 10, 2010


Forgot to film workout today, I need to get in the habit of doing so. Though it wasnt too much of an exciting workout, it was kind of a reserved workout, not going at it 100% yet, nevertheless sill tiring. WOD consisted of:

6 sets
1 min run
1 min box hops 20"
1 min double unders
8 min rest b/t rounds

My runs were just over 200m, box hops b/t 31-34, and DUs ranged from 71-87.

Wednesday, June 9, 2010


No video today, not a very exciting workout. Just sat on the rower for 40 min.

5 min warmup
3x(8min @75% effort/2 min @ 50% effort)
5 min cooldown

I kept all the rows below a 2:00/500m pace. I was sore form yesterdays double day and still sore form the deadlifts on Sunday. A lot of heavy lifting lately! Im starting to feel back on my game after taking a couple weeks off.

Sunday, June 6, 2010

Day 2 6/5/10- 1st half of WOD

Untitled from joeywarren on Vimeo.

30 unbroken squat clean 95lb, 10 unbroken puulups, 20 UB squat cleans, 20 UB pullups, 10 UB squat cleans, 30 UB pullups

Day 1 6/3/10 - 6th round

OPT games prep WOD 6/3/10 from Joseph Warren on Vimeo.

repeat 7 times: 5 unbroken muscles ups, 20 sec rest, 10 hand stand pushups on Dumbells & plates, 20 sec rest, 15 GHD raises, 3 min rest

Training for the 2010 Games

I will start posting the videos of my workouts leading up to the 2010 Games!