Mon entrainement, my WOD

After my warm-up ... I'll do this:

"ROY"

Five rounds for time of:
225 pound Deadlift, 15 reps (scale to a max weight for 15 reps)
20 Box jumps, 24 inch box
25 Pull-ups

And Learn a good way how to release tensions in your body with "K Star"

My Wod: I CrossFit because ...

After my warm-up ...

I'll practice some of my lifts. Techniques!

Then I'll push myself with this AMRAP in 20 minutes of:

400m row (or {30m sprint, 1 burpee} x10)
10 KBS
10 Pullups
30 Jumps Squats

Mon WorkOut of The Day

I did my Warm-Up so now I'm ready to do this for time:

"ELIZABETH"
21 - 15 - 9 reps of

Squat Cleans (135/95lbs)
Ring Dips

Mon entrainement

A general Warm up then ...

10 rounds for time of:

10 Pull-ups
10 Box Jumps (as high as possible, 130cm or more)
10 K2E (knee to elbow)

Mon WOD

After my warm-UP

AMRAP in 20 minutes of:

10 DL (max for 5 reps)
10 Pullups
1 Sprint (60m)

Thanksgiving Dinner ... by the CrossFit Journal

Click on the blue title to view this amazing video by the CrossFit Journal

Mon training of today

Today I will warm-up ... as always ... and after I will do this:

Squat Cleans
40% RM x 5
40% RM x 5
60% RM x 4
(70% RM x 3) x5
I rest 30 seconds between my sets.

Then my WOD:

Amrap in 20 minutes

5 Split Jerks (Max for 5 reps)
10 Pull Ups
10 KBS
10 Box Jumps

And, Ahahahah, of course, I have music to do that

The 3 Keys to Fitness

Here are my 3 keys to my fitness:

Training - Eating - Resting

#Training: I workout 3 days on and 1 day off. I work my weaknesses, I make sure I do it in a way I like it, I listen to what my body tells me. This way my body is always evolving on my skills

#Eating: Very important! I make sure to bring the right food at the right moment. I balance my meals and I take time to go food shop. I eat fresh.

#Resting: Wait a minute, is that important? YES! Of course it is! This is how my body gets to repair itself. It allows me to go harder, stronger and faster in each one of my workouts. It balances my life. i sleep about 7 to 8 hours every night.

Guess What?
I can help you with your training plan, your food plan and your resting plan (yes, there is a plan also for that).
Just ask me: m.deboever@hotmail.com

My Workout of the day

After a good warm-up, I'll do this for time!

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

No matter what the weather is ... I'm running outside today!

My Rest Day is Important

Okay, everyone knows exercise is necessary for maintaining good health. However, resting is just as important as exercising; in fact, in some cases resting is even more important.
In the main we need rest to provide our bodies time to repair or recuperate. It is forgotten that the human body is responsible for fixing itself in general in fact, the human body repairs itself at any age.
In order for our body to begin reparation it needs first of all the necessary nutrients from good food and then it needs rest from exercise. We do exercise to a degree if we don't lie in bed all day. However, most of us do not consciously think about resting. If the body is trying to recover from a cold or a bruise or other physical ailment - rest is essential for a quick recovery.
We can overeat, drink too much ,over exercise and most times, because of the modern living,we do not eat nutritious meals or provide enough time for sleep. It is no wonder that modern man who has good intension by including exercise in his daily program and makes the effort to eat nutritious food is still more prone to sickness than ever before. It seems that perhaps conscious exercise to rest is not fully understood as being essential.
One should plan their day to include rest sessions. These rest sessions could be in the form of little naps or concentrated relax moments or just simply 5 minutes of deep breathing exercises.

Mon Entrainement

After my warm-up, I'll do "Diane" ... Ouuuuuuuh Scary!

For Time!
21-15-9 reps of

DL (225 lbs/155 lbs) and Handstand Pushup

Scale version:

Smaller weights for DL and Handstands with a Box.

See the video for different version of handstands

My Training

After my Warm-up, I'll do this for time:

12 DL (Heavy, 85% RM)
1 Resistance Run (30m)
12 PullUps
-
9
2
9
-
6
3
6
-
3
4
3

Mon Entrainement

Right after my warm-up, I'll do:

Back Squat (with a rack): 5 Sets of 5 Reps with rest between sets. Find a weight that will not allow you to do more then 5 Reps at each Sets.

1 box jump 2,3,4,5,6,7,8,9,10
10 pull-ups 9,8,7,6,5,4,3,2,1

Intensity and Fitness

Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.

- Pat Sherwood - CF HQ Trainer

Training Day

After my warm-up, I will hit this for time:

"Jumping Fran"

Thrusters (95/65lbs)
Box jumps (36")
Pull-Ups

21-15-9 reps

Mon entrainement

Right after a GOOD warm-up and some stretch moves .... I will do this:

5 Push Press (90% RM)
10 Burpees
15 Wall Balls (20lbs to 9 feet)

AMRAP in 20 minutes (As Many Rounds As Possible)

My WOD

After a Good Warm-Up and some stretches ...

I will try to go as fast as possible on this:

- Clean And Jerk (135lbs/95lbs)
- PushUps

21-15-9 reps

I AM A CHAMPION!

Life is all about Falling Down and Failing. what matters is to GET BACK UP on your feet! And to learn how to get back up QUICKLY!

How do we do that? How do I do that?

Well, I always start something knowing I'll make it the best I can!

Back in Belgium, when I was coaching my Track and Field Sprinters, I use to tell them:
"Guys/Girls, if you're on that Starting line, it is because of you! Not me! You made it here! YOU will win! You have to kneel in that starting position and focus on the fact that when the gun will shoot, you will go for the victory! AND NOTHING ELSE!"

I built champions! They still are champions!! In Sport and in Life!!!

Here is a great video of a football coach have the same kind of speech I use with my athletes. You can apply this to any sport!

Check My WOD

Make sure you Warm Up and Stretch properly before you start this WOD!

10 DL 265lbs/185lbs
20 Double Unders (DU)
9 DL
20 DU
8
20
7
20
6
20
5
20
4
20
3
20
2
20
1
20

FOR TIME!