12.20.13 WOD and a Vegan Cinnamon Roll :)

Hey all, I want to apologize for falling behind on Workout of the Day posts. I have no excuse, I simply didn’t make time to upload the daily workouts. So since this is bound to happen from time to time, as a backup resource for what workout to do, I would recommend doing the daily workout on http://www.crossfit.com If that particular day happens to be a rest day, do the workout from the day before. The idea behind excelling in CrossFit and what I coach at http://www.plantfitstrength.com is “constantly varied.” Of course it is necessary to track your results as progress needs to occur. Other wise, you will never know if you are getting better. Keep record of your heaviest weight lifted for all barbell movements, and keep track of your time on all baseline workouts that you perform. Here is a good journal to pick up, http://www.roguefitness.com/rogue-fitness-wodbooks.php There are a ton of Benchmark workouts to choose from. Here is a great place to start if you have never done “The Girls” workouts. http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf Ok, on to tomorrow’s WOD:

8 sets of 1 rep of Behind-the-Neck Split Jerks from boxes or from the rack. Rest 2-3 minutes between sets.

Work up to your heaviest weight possible.  This will help activate your central nervous system for increased loads. You should be able to lift more than your standard front rack jerk.

Hero WOD “Coffey” borrowed from crossfit.com. U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

“Coffey”

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

I performed this today. I got 255 for the Behind-the-Neck Split Jerk and it took me 35 minutes and 37 seconds to perform “Coffey” as prescribed.

After this workout, I was pretty exhausted. I had a serving of Vega Sport recovery immediately after, then  I had one scoop of chocolate PlantFusion. Then for some serious post workout carbs, I decided to visit my now local all vegan cinnamon roll shop http://www.cinnaholic.com/. They are less than 1 mile from my gym, and this workout deserves a treat after it I think, especially if your goal is performance and strength, not getting “cut.” I had a classic Cinnamon Roll with Vanilla Frosting and some Toasted Pecans. I also had another chocolate PlantFusion shake along with it to balance out the insane carbs and fats I got from the cinnamon roll. Easily worth it in my opinion. Now get to work!