Tuesday, August 30, 2011

The Ten Domains of Fitness: My View

I was benched today due to an injury and had the rare "opportunity" to sit around the house on a Tuesday evening. Instead of wallowing in my sorrow, and probably due to the fact that I didn't have to plan a WOD, I explored the Ten Domains of Fitness.

A bit of review, the 10 Domains of Fitness are:

1. cardiovascular/respiratory endurance, 2. stamina, 3. strength, 4. flexibility, 5. power, 6. speed, 7. agility, 8. balance, 9. coordination, 10. accuracy.

These domains seem a bit of a nebulous, so I (and you can correct me if I'm wrong) view them more like this:

1. Cardiovascular/Respiratory Endurance - Heavy Breathing (5k)
2. Stamina - Lasting Through a WOD (Murph)
3. Strength - Force (Max Lift)
4. Flexibility - Range of Motion (Stretching)
5. Power - Hard and Fast (Power Cleans)
6. Speed - (Sprints)
7. Agility - Quick Transition (Burpee Pull-Ups / Moving Between Exercises)
8. Balance - Control (Pistols)
9. Coordination - Multiple Movements at once (Double Unders)
10. Accuracy - Control (Wall Balls)

These domains are frequented by crossfitters - often unknowingly. In fact, if you follow the Main Site, you are getting a great balance of all ten domains of fitness. I occasionally do a Main Site WOD, and often use them as a measuring stick in my own programing.

So, what about those of us that do our own programming? We lift, we run, we do pull-ups, stretch, practice pistols, and are all hitting PR's. End of story, right? Not so much.

Like I said, I was bored and I had a little time on my hands. So, I took the past fifteen days of programming from three different sources: Main Site, my programing, and the programming from "Box X".  I set "The Ladies" and "Hero WODs" aside. I then looked at the remaining WODs - both the exercises individually, and the WOD as a whole. From that, I determined what domains of fitness was covered for that particular day. This is what I got:

1 2 3 4 5 6 7 8 9 10 *
Me 8 9 9 3 9 5 7 4 5 3 4
MainSite 8 8 9 4 9 6 5 3 5 3 4
Box "X" 7 6 7 2 10 6 7 3 5 1 3

The top numbers coordinate with each of the ten domains. I set the named WODs aside for two reasons: 1) they tend to naturally reach many of the domains of fitness and 2) benchmarks are (in my mind) important aspect to track progress. I decided to add them as the "11th" domain.

As you can see, my programing is close to main site. (I justify the deficiency in "flexibility" because I stretch during my warm-up.) Based on these numbers, I should focus on adding additional speed components in my WODs.

There is no reason why a box has to merely focus on one or two domains of fitness  a day!

By spending a little extra time, your WODS can be more well-rounded, and effective. For example, after a "lift" day, I try to tie in a small AMRAP that integrates the lift I worked on. Also, by working on domains, such as balance and flexibility before and after a WOD, an athlete can get a more robust workout. that day. Lastly, by choosing exercises that in and of themselves touch multiple domains (take the overhead squat!) you are, in essence, doing more with less.

Why did I do this? Because CrossFit is centered on making an athlete a well-rounded, elite athlete. That's what it's all about! It's not to make an athlete either an exceptional power lifter, gymnasts, or runner; it's to make an athlete a good power lifter, gymnast and runner.  It's to make the athlete ready for the unknown, and to make the athlete excel in ALL domains of  of fitness.

Monday, August 29, 2011

Dead Lifts

Dead Lifts:


I PR'd my 3rm by 30#!

I had a sweet WOD planned which would've involved my 100# sandbag, some bar work, and a whole lotta reps, but in the middle of my "skill work" (aka my sad attempts to learn the butterfly kip), I felt a crunch-type feeling in my shoulder. I quickly called it a day.

Ah, the legend that is "The Speal".

Sunday, August 28, 2011


Just a 10K run. No biggie - but I did it with hills.

Good Times - Good Times...

Friday, August 26, 2011

The "Things I'm Not Good At" AMRAP

I was inspired my the wifie last night. She did a WOD with "pistols" in them. I realized that I'm awful at pistols and a handful of other movements. With that in mind, I came up with this little "gem":

12 minute AMRAP of:

3 Double-Unders
3 Second L-sit
3 Pistols
3 Handstand Push-Ups
3 Dead-Hang Pull-Ups
3 Toes to Bar
3 Double-Unders

Every round, add 3 more reps. (round 1 = 3, Rd 2 = 6, Rd 3 = 9...)

Count total reps for score.

This was a good one. I knew that I'd fatigue, but didn't realize that I'd have muscle failure issues.

There's LOTS of room to improve here!

I've been motivated to make a working checklist of all my goals before the 2012 Crossfit Open. STAY TUNED!

Thursday, August 25, 2011


I did this one in April, but due to a very long story, and a joke gone terribly wrong, I did it again last night


5 Rounds of:

800m run
30 KB Swings 2 pood
30 Pull-ups

for time.

This has to be one of the single most awful WODS in existence. I didn't PR this time, but I think that anybody that finishes it Rx'd did something impressive.

Tuesday, August 23, 2011


Today was a lift day, and it was a "choose your adventure"!


Of either

Strict press
Push press OR
Military (sitting) press

I chose military press because I hasn't done it since high school.

Monday, August 22, 2011

Annie AND Jeremy

Today was two WODs for the price of one!


50-40-30-20-10 of:

Double unders

For time



21-15-9 of:

Overhead squats 95#

For time

There was about a 15 minute break between WODs.

I PR'd on both of them, and cut my Annie time in almost half!

Saturday, August 20, 2011

CFO Competition

Today was a competition at Crossfit Omaha.

WOD 1:

6 minute AMRAP of:
15 Front Squats 115#
15 Box Jumps 24"
15 Wall Ball Slam Movements w/ 44# Plate*
15 Dead Lifts 115#
15 Overhead Walking Lunges 44#

*Rubber Plate must be lifted over the head, then placed on the ground - flat.

WOD 2:

2 Minutes to find 1rm Dead Lift
2 Minutes max rep Sit-Ups

WOD 3:

50 Burpees **
75 Push-Ups***
1200m Run****
40 Pull-Ups
40 KB Swings 1.5 pood

For Time

** For the burpee to count, you must jump on a bumper plate
*** Feet on the bumper plate, thighs can't touch the ground. Forearms must touch the ground for push-up to count.
**** Mandatory 30 second break after every minute until you finish the Push-Ups.

This was a great/ tiring day. I finished in the top 50 percentile. Not too shabby when several of the competitorshave been to the CrossFit Games!

It's great to occasionally compete head-to-head. Thanks CFO!

Wednesday, August 17, 2011

Marines PFT - AGAIN

Yes, this is the second time in the last two weeks that I did the Marines PFT. I don't know why they want me to do it so much, but I have a suspicion that I'm "old", "fat", and have kids. (I need an age, weight, and dependent waiver if I want to join).

At any rate, I did it again:

20 dead-hang pull-ups
100 crunches (2 minute time limit)
3 mile run - for time

I PR'd on my run by over a full minute - and have the blisters to prove it!

It doesn't show well, but there are actually "layers" of blisters. The two red spots are the deepest of the blisters, but there were about 7 blisters in that area - many of which were spread throughout 3 layers of skin.

I REALLY hope it heals by Saturday.

Tuesday, August 16, 2011



5 rds of:

Max rep body weight bench press
Max rep pull-up

No time component

I did this one as rx'd for the first time! I actually got the exact same score as I did in December, but I had to scale to about 70% of body weight then.

Monday, August 15, 2011

Run / Squat / Double-Unders (and a Dash of Burpee)

We had some fun tonight! We had six people over, and managed to get everybody started at the same time. It was definitely lower-body heavy, but a good one!

800m run, then:

21-15-9 of:
Front squat 115#

Then, 800m run

for time.

*at the end of each round, you must perform a 1 burpee penalty per every missed DU, and each dropped bar for that round.

I somehow only had a 1 burpee penalty for the entire WOD. When I took off on that second run though, I thought I was going to die.

Friday, August 12, 2011

Power Cleans / AMRAP

Did Power Cleans today


Beat my PR by 10#


4 rounds, 2min on, 1 min rest of:

3 Power Cleans (75% of 1rm)
5 Burpee Pull-Ups
10 Sit-Ups

Good lift day!

Thursday, August 11, 2011


Yet another Hero!


10 Rounds of:

10 Thrusters 95#
10 Ring Push-Ups

For time

I got a PR on this one - and it about killed me

Thanks CrossFit Vacaville!

Wednesday, August 10, 2011

Death By Pull-Ups

I wasn't going to do anything tonight, but after coaching a few people on hang cleans, and while just being in the gym, I got the itch. So, on a whim, I did death by pull-ups!

Death By pull-ups:

Every minute, on the minute, do one pull-up. For each additional round, add another pull-up (2 pulls for round 2, 3 for round 3, etc..) go until you can't successfully complete a round within the minute.

I did 3 more rounds since last time I did this WOD in March, but pretty much destroyed my hands.

Tuesday, August 9, 2011


Another Hero WOD


20 Minutes of:

10 Push Press 115#
10 KB Swings 1.5p
10 Box Jumps 24"

As many rounds as possible

This one was a good one. I did the box jumps on a 25" box

All of this talk about Jack - and listening to the Sox game tonight was AWESOME! Therefore, I think this clip appropriate for the occasion.

Monday, August 8, 2011


After three long days off, I'm feeling better, and came back with vengance.

I decided to do Brenton. It's one of those Hero WODs that is obscure, and because of that, people (I think) tend to avoid it.


5 Rounds of:

100 feet Bear Crawl
100 feet standing long jump*

*for every five (5) long jumps, you must perform three (3) burpees.

I really liked this one, but I would STRONGLY suggest wearing gloves, or tape the palms of your hands if you are going to do this on asphalt, or concrete.

This dude is tough! I did NOT do it in full firefighter gear.

Friday, August 5, 2011

Marines PFT (physical fitness test)

I did the Marines PFT yesterday morning with a bunch of Marines.

Max rep dead hang pull-ups (max of 20)
Max rep "crunches" in 2min (max of 100)
3 mile run

I maxed out on two of the three.

Wednesday, August 3, 2011

Thrusters Ladder

This was another regional CF WOD.

Thrusters Ladder

Perform one thruster within 20 seconds. If successful, increase the weight by 10# (you have ten seconds to advance to the next weight). The WOD is over if you either fail on your thruster attempt, or don't perform the thruster within the allotted time.

The starting weight at regionals was 155#, but I wanted a longer WOD, so I started at 115#.

I PR'd my previous 1rm thruster by 10#!

Tuesday, August 2, 2011

2011 CF Games Masters #4

I saw this chipper over the weekend, and I thought I'd give it a whirl:

10 handstand push-ups
20 wall balls 20#
30 toes to bar
40 power clean 135#
50 burpees
60 sumo dead lift high pull

For time

I liked this one, and can definitely see this one being done again in the future.

Monday, August 1, 2011

The 100s

This one was from the regional competition.

The 100s

100 pull-ups
100 KB Swings 1.5 pood
100 double unders
100 overhead squats 95#

For time

I wasn't happy with my time, but it was hot, humid, and difficult to breathe. All in all, good WOD.