We started our road trip on Sunday afternoon, driving down to NJ for the night, and then hitting Guerrilla Fitness in Montclair, NJ for a few hours of training on Monday morning. Keeping our training schedule on track is one of our highest priorities during the trip, so we’re traveling with the basics for a roadside met-con: two kettlebells (a 16K and 24K), two jump ropes, a set of rings and a set of parallettes. But while we can do tons of bodyweight and lightweight movements when between gyms, we still need to hitting the barbells hard and heavy whenever we can – hence our many scheduled (and unscheduled – thanks in advance!) visits to various CrossFit boxes across the country. (We’ll also make good use of your gym’s equipment for our post-strength met-cons – things we can’t do on the road, like rowing and wall-ball.)
Thanks, Guerrilla Fitness
Dallas has been working his own Olympic lifting technique programming, so he’s making up his drills as he goes. As for me… after six weeks of crazytown (wrapping up my job, traveling for workshops, packing, moving and working on the Whole9), I find myself a little behind in my big lifts and skill work, and back to cherry-picking my own programming based on what I feel like doing that day. (Translation: nothing but power cleans and deadlifts.) So I’m back to a serious strength focus, and Dallas is back to programming for me full-time, no excuses, no substitutions. I’ll be posting my workouts here for the next few months, so feel free to steal any of D’s brutally evil post-strength training met-cons.
Guerrilla Fitness, Monday 03 May 2010
Buy in:
- Pull ups x 15
- Again Faster squat drills (pry squat, goblet squat)
- Low bar back squat technique work
Training:
- LBBS 5×5
I haven’t LBBS in at least a year, but we’re going to use this version for a while to get my strength up faster. Today we went light (working up to 105#) so I could re-learn the movement after a year of high bar squatting. I wish I had a dollar for every time D said, “Get your butt back.”
Cash Out:
- AMRAP in 7:00
- 10 wall ball (14#)
- 15 sit-ups (unanchored)
The first round was tragic – my coordination was terrible, I wasn’t standing close enough to the wall and I couldn’t catch my rhythm. They went better after that, but I spent a full 1:40 in the first round being an athletic disaster. Total 5 rounds + 10 wall-ball + 2 sit-ups.
Big thank you to Gregg Arsenuk and Guerrilla Fitness for the hospitality! Our next stop was Live Long Fitness in Ocean City, MD (last night), where we met web designer extraordinaire Adam Kayce to do some training, and conducted a workshop on Tuesday afternoon. (Details on that in the next post.) You can keep an eye on our route and timeline on Whole9 Tour Map, linked on the sidebar. Post restaurant recommendations, roadside met-con ideas or invitations to visit your box (please?) to comments.
Dallas has been working his OHS *hard*. (This one's for you, Donna!)
Melissa's first set of low bar back squats in, like, a year.
I’m so happy you said, “rowing.”
Sweet guys! Hope you’re having fun on the road, and so psyched up to see you all this weekend!
It’s not my box per se (I’m a trainer there), but y’all would be more than welcome at Crossfit Sandy Springs. If you’re passing through Atlanta and looking for somewhere else to train shoot me an email. Also if you need BBQ recommendations (or otherwise) I can do that.
Wow, sounds freakin’ awesome guys! (Am I hiding my jealousy well…?)
Have fun spreading the good word, train hard and drive safe!
After moving to a low bar squat, I find it ackward to do a high bar squat now. Keep up the work and I’ll be watching the post met-con stuff for ideas.
Hey Guys,
If you need a place to work out when your going through Louisiana stop in at Crossfit Hammond. Its 5 minutes off I-12 and it looks like your going right through here.
http://www.crossfithammond.com
Brian
sticky fingers in Charleston!!