I love this girl! I want to be a bum on vacation, but Nancy cracks the whip, and off we go on some new adventure. She calls me her sherpa. She picks the spot, and I get us there. Nancy has this talent for picking places to explore that are off the beaten path. We usually end up being the only people around for miles.
I was going to avoid talking about my vacation, but I got to tell you, we saw some amazing things this week. We saw two octopus. We kayaked within 25' of a mother whale and her baby, we snorkeled face to face with a 350# monk seal (that was a little scary), then to top it off, during our last whale watching excursion, a full grown male swam directly under our boat and surfaced about 20' away. Seeing that whole whale underwater directly below me was a jaw dropping experience. What a week!
Now for the bad news... I only worked out twice and drank and ate a bunch! Pretty typical for vacation. When I get back, I plan to begin my training for the 2009 Crossfit Games NorCal Regional Qualifier. My goal is to incorporate some of my old bodybuilding style workouts into my training. I will still be doing the workouts from www.crossfit.com, but I'll double-day my sessions with some of the old school body part workouts in an 8-10 rep/3 set scheme. I figure at 43 years old, it can't hurt me to try something a little different. Plus, I am a huge believer that strength can carry you far, especially in the Crossfit Games format.
How are you planning on training for the qualifier? Post your thoughts to comments.
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WOD 1/24/2009
Complete 15-12-9-6-3 reps for time of:
- Deadlift (M:185#/W:135#)
- Handstand push-ups
- Vertical leap 1' above highest reach
You can mark a spot 1' above your highest reach on the wall and jump to that.
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Going back to double days? Split routines...bodybuilding routines. I'm blown away Freddie...You wanna get stronger...dont go backwards against the grain...it's a slap in the face to all your clients who you preach to about constantly varied, functional movements, executed at high intensity. We all know by now it won't work..You want to get "strong" Deadlift, O-Lift, Press, and Back Squat FU@KING HEAVY, and Sprint your ass off...200s, 400s, and 800m Repeats...Hard Work Works...
Posted by: Coach | January 23, 2009 at 23:07
hmmmmm will the real Freddy please stand up!!! Freddy you are so weak bro I really think you need to work on your strength......WTF!! you are a pretty strong dude, your jerks,cleans,press the only thing I think you should train harder is your deadlift because you know dam well that you dont go all out on it, you should have a 500 DL but I do know you have had a back injury in the past so I can understand the hesitance to DL.
Posted by: Eric | January 24, 2009 at 02:09
But on that note I think it is alway's good to keep a open mind especially with your training, it keeps your head fresh
Posted by: Eric | January 24, 2009 at 02:11
Huh? Are you kidding Freddy? This has to be a joke. Bodybuilding workouts? I am sending a team to Hawaii to extract you and the wife. Have you been kidnapped by globo gym terrorists who are forcing you to say these silly things? Dont worry man, we are coming! Black ops baby.
Posted by: Ed | January 24, 2009 at 08:05
mmm I am checking the date it is definately NOT April 1st. Whats going on?
Posted by: colin menniss | January 24, 2009 at 08:40
Aloha....so glad to see you're posting some awesome pics..as for the food...how can you not eat the local food...and I'm sure you haven't gained a pound since your honey is keeping you on the un-beaten path...like you mentioned in previous posts...take time to smell the ros...I mean plumerias (island flower) bel
Posted by: bel | January 24, 2009 at 09:33
What the heck?! Has Globo-sect finally gotten to freddy? What's next? Renaming the box Globo-fit? Quick, Nancy, knock him over the head and drag him back home! We can still reverse the damage :-)
Posted by: Mary | January 24, 2009 at 09:36
Whoa.... settle down folks! Take it easy. What I meant was I am going to hit some weightlifting on the same days as my WODs. When I said bodybuilding routines, I simply meant the rep scheme and some of the lifts I never do any more (bench press, dumbell presses, etc). Still functional movement. No stupid lifts like curls or calf raises or anything like that. I guess I should have clarified. I just want to add some strength lifting to my routine. The lifts Coach mentioned are exactly what I was talking about, with a little bench press thrown in there too ;-)
Of course Coach piped in, and he is my Coach, so what he says goes.
Posted by: freddy c._one world | January 24, 2009 at 09:55
Well, I'm not even a member of One World but I follow your blog cause I like what you guys offer to the community. Anyway, I was about to jump down your throat too (especially since I wouldn't have to face you) about the body-building thing. Looks like your members, not to mention...uh...freakin' Coach!... have beatin' me to the punch.
Would a "Starting Strength" program get you the strength you are looking for?
I listened to your broadcast on CrossFit Radio. Awesome stuff. Those guys are hysterical and you can tell they like talking to you. You are a funny man, Mr. Camacho!
Anyway, enjoy the rest of the vacation and hopefully your members kettle-bell some sense into you if you are suddenly doing calf raises!
Posted by: zach | January 24, 2009 at 11:25
Sara!
I was so excited for you yesterday morning! I know how hesitant you were to get into your handstand. It's a scary, uncomfortable position to be upside down. Great job!
Everyone should think about what they can do now and what they have accomplished since they started crossfit. I know I couldn't do pullups, rope climbs, pushups... I won't even explain what my burpees were like but I definitely remember!
That's one of the best parts of what we get to do. Taking chances and challenging yourself helps you grow.
Alex got his first muscle up yesterday too, with the help of Brad's awesome coaching!
Keep up the hard work everyone!
Posted by: Mia | January 24, 2009 at 13:46
One World...where you at!!??
Only Will B. showed up to represent CFOW at our affiliate challenge? What gives? The group picture was dominated by the DCF horns, CFU's, CFO's, CFSC's and CFSolanos! Holla at your boy! We missed you guys. See you next time!?
Posted by: Stavros @ Diablo Crossfit | January 24, 2009 at 15:22
I went to crossfit diablo to cheer on the oneworld. Will, nicely done, he destroyed that workout, bad shoulder and all! Nice job. So I cancelled my trip if anyone wants to chill hit me up, if not I'll see you guys tomorrow. I'll bring a benchpress suit!
Posted by: alex | January 24, 2009 at 15:29
When's Freddy coming home? I hecka miss him.
Posted by: Roman | January 24, 2009 at 20:59
Alex, thanks for the support bro, that really meant a lot.
If my back's up to it, I'll be in tomorrow morning. I think I may have tweaked it while bull-rushing through the deads, and it popped around rep 50 or so.
What is this sh!T? I never had to worry about injuries, now I'm getting punched in the gut left & right. I don't know, I'm not blaming it on age, I'm blaming it on complacent form after so many reps of 225lbs.
Oh well, the practice for improved form continues.
Posted by: Will | January 24, 2009 at 21:00
Freddy, your vacation sounds awesome! Best time of the year to go to! Man, I can just see Nancy cracking the whip on you to do exciting things! What a woman! Nancy I miss you!!!
http://ritabenavidez.wordpress.com/
Any tips for my blog? I want to make it more appealing for those back home and otherwise!
Posted by: The Receptionist??? | January 24, 2009 at 21:15
Rita...I'll just throw this in there for the Australians... More pictures.
Posted by: lara | January 25, 2009 at 08:20
Lara, LOL, you just beat me to it:-)More pictures!!
Posted by: Matt Swift | January 26, 2009 at 00:31
If I might be so bold as to suggest a method I've used successfully with hundreds of field tests since 2004 blending effort training and CrossFit. The MAX EFFORT BLACKBOX. It lacks the feature creep of other approaches..http://crossfitkc.com/gear.php?productID=50 Here's a recent comment from a high school coach who has incorporated the method with his athletes and high school weight training classes. http://coachrut.blogspot.com/2009/03/high-school-field-report-on-mebb.html
Posted by: Coach Rut | March 13, 2009 at 08:15