Tuesday, March 29, 2011

Burn shoulders

I did a wod that was posted on the Crossfit main site back in early January.  The lighter guys and girls killed this one as I was nowhere near them.  My shoulders were burned and it gassed me.  Trying to work on stamina right now which seems to be relevant.  The 2nd week Sectional Wod was posted and I think there will be some more serious shoulder burn with the pushups.  The wod is a 15 min amrap with very extremely light weight again (just like the first week) which will definitely be another burner.

Monday, March 28, 2011

2011 Sectionals WOD #1

Here is the first Sectional wod.  My first attempt!

Glad thats over!!!

Friday, March 25, 2011


I redid the Sectional wod #1, and tried to hold on to a faster pace, but fell off harder than before.  I got a lower score than my first time.  This shows me a couple things.  I need to improve my conditioning if I want to get better.  This kind of scares me because it shows me how much work I have ahead of me.  It also shows that the first time I did it, I gave it 100%.  By giving 100%,  I mean that I gamed it well, pushed with everything I have, and remained consistent on my set of skills of double unders and snatch under fatigue.  This is good because it shows that when I have one shot at a wod, I can do pretty well to achieve my best score.  This is bad because it shows if I want to keep up with some of the top performers, I need to improve my conditioning.  Here we go!

Today I did the workout below, which was kind of fun, and felt a lot better than that Sectional wod.

Later, I rowed a 5k time trial.  My time was 18:10, 2 seconds off my previous PR from over a year ago.  Time to really start improving the conditioning!

Thursday, March 24, 2011

…And more sprints

Wednesday, March 23, 2011


I wanted to give a shout out to our local supplement shop who is sponsoring me through the Sectionals and Crossfit Regional season. Justin Moles, the owner, has given me some supplements to try and Im seeing how I respond to some new ones. He gave me a supplement called Zues' Juice which is his store brand Athletes Fuel.  This contains beta-alanine and kre-alkalyn both have been researched showing benefits for athletes. I've been really liking this one. I am also going to start trying a new one he gave me from Pro-Anox inc. which is an antioxidant formula with some daily vitamins and fish oils.

Tuesday, March 22, 2011

More Sprints

It's fun to try to move as fast as possible, don't get to do that often.

Deadlift airdyne from joeywarren on Vimeo.

Monday, March 21, 2011

Quick Sprints

I have been doing a lot of quick sprints lately, building on that anaerobic glycolytic system.

Here were my workouts over the weekend:

#1) build to a heavy squat clean in 10 min - I hit 245lb and still a lot left in tank

#2) amrap CTB pullups - I did 50 which felt great

#3) amrap cals on rower in 7 min - 156 cals - this burned like crazy

#4) WOD # 2 (see vid below)

#5) 5k run at 90-95% - by this time I was pretty tired and didn't feel like running in the storm, but I pushed through and had an OK run. I did it off road at the local trail which was very muddy and had 3 turnarounds. My time was 21:38.

Friday, March 18, 2011

More Squats and competition #1

I'm still working on my squats and they are still coming around. I see improvement every time as I got a 5lb PR, and it felt more solid than before.

I did the Sectionals Wod #1 yesterday and it went exactly as planned. Held a consistent pace for most, got a tiny bit sloppy in the middle, and finished with a hard push. It smoked me more than I anticipated, but that's typically what competition does. I will post a video of this in the coming days.

In the meantime, here are my squats:

Squats 3-17 from joeywarren on Vimeo.

Monday, March 14, 2011

Wednesday, March 9, 2011

Skill practice: Rope climbs

The rope climbs still haunt me from the 2010 Crossfit Games. I was so smoked and had no clue how to get up a rope that tired. I'm getting better at rope climbs. I did a workout where it turned out to be 30 climbs in 14 min. Here are a couple ones where I slipped up, and couple good ones.

rope climb from joeywarren on Vimeo.

Monday, March 7, 2011

Gearing up!

I had a very busy week last week, and my body felt it as I was feeling aches and pains everywhere. My only thought was I need to stay healthy right now. I got some great rest toward the end of the week and felt more recovered as the weekend went on. The beginning of the week I did some heavy squats that got me pretty sore, then I did this wod that I struggled to recover from all week:

Run 400 m @ 90%
walk rest 6 min x 5
3 tough hang power snatch
10 CTB chin ups
10 burpees
rest walk 6 min x 5
Row 45 sec @ 1:30/500 m pace
walk rest 5 min x 5

I ran out of gas in the middle. I have been experimenting with some carbs in the middle of a workout since.

There was not much rest over the weekend as I had some more tough wods. Here is the video of one I did Sunday:

Tuesday, March 1, 2011


Took a couple days off and back at it and plan on keeping this going throughout Sectionals. I was incredibly sore the last couple days, so I made sure to take every opportunity to recover before pushing this the next 2 months.

I worked on some more squats today, then afterward a short little breather with more squats. Cleans really affect handstand pushups. My shoulders fatigued quickly.

Squats clean HSPU from joeywarren on Vimeo.