2014 02 09
Amateur
Power Clean 5×3 (add 2.5 lb to last workout) Strict Chin Ups 3 x max reps
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2 One Arm DB Rows 3 x max reps (AHAP)
Conditioning
Complete for time: 2 pood KB Swings – 100 reps Row – 75 calories Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2014 02 06
[youtube=http://www.youtube.com/watch?list=UUtUmfYBCsWPLznczvbUx9GQ&v=EN_pPTusr9A#t=20]
For some reason the right video won't load, so press the "next" button on the bottom of the youtube clip
Here is some change of direction work at its finest. This fine footwork comes from Will Helu of the London Wasps. I attempted to get screenshots of the positions I wanted, which was harder then I thought. What you see is Will's 2 cuts that lead to the defender falling straight on his butt. Even though both frames are blurry you can see that he has relatively straight toes when he is making his cuts, and his knees are inside his feet. Maybe one day I can move like this… probably not.
Amateur
Bench 3 x 5 (add 2.5 lbs to last workout)
Collegiate
Bench 3 x 3 @ 90% of 3 RM from Monday
Conditioning
Complete 5 rounds for time: Barbell Walking Lunges @ 40% of 1 RM Squat – 12 reps (6 each side) Dips – 12 reps 50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep
2014 02 05
Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Starr Shrugs 3 x 15 *Starr Shrugs are the first movement talked about in the Shrug Post.
Conditioning
Complete 7 rounds: False Grip Rings Rows – Max reps Hollow Rocks - 10 reps
2014 02 03
http://www.youtube.com/watch?v=SJn64kkpOSc
I saw this Nike commercial the other day, and there were somethings that I really like about (other then the fact I like shoes). When Richard Sherman is running up the stadium steps you can see the good arm swing he has. Which, resembles what we work on every Tuesday. He brings his hand up to his face, then punches it back behind his butt, and maintains a rough 90 degree angle of the elbow. He also maintains great upright posture and has no side to side displacement of his shoulders. Fast forward to 0:55 you have someone doing a falling start. This is the clip that really caught me eye. During the fall everything stays in line, waits until he needs to step, then throws his hands apart, while bringing his knees up resembling our wall drills, followed by quick rhythmic steps. To see it in slow motion is a thing of beauty.
Amateur
Squat 3 x 5 (add 5 lb to last workout) Press 3 x 5 (add 2.5 lb to last workout)
Collegiate
Front Squat 3 x max reps @ 90% of 7 RM Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
Conditioning
4 Rounds: Double Unders – 15 reps Reverse Wall Climb + Push Up - 5 reps (scale reps as needed)
*12 minute time cap
2014 02 02
2014 02 02
Who do you have on Sunday and why?
Amateur
Power Clean 5 x 3 (add 2.5 lb to last workout)
Collegiate
4″ Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete for time: 40 lb Ball Slams – 50 reps Toes to Bar – 50 reps Supine Ring Pull Ups – 50 reps
On an exciting note Brandon and I ordered 8 Slam Balls (4x 30lbs, 4x 40lbs) on Wednesday. I know it doesn't help us today, but definitely will next time they come up.
2014 01 30
In the NFL, Which Body Part Gets Hurt the Most? Jess S. sent this to me the other. I found it to be very interesting break down of injuries that were incurred during the 2013-2014 NFL football season. Does any of this surprise you, or is it what you would expect? The NFL has dramatically changed to rules to reduce concussions, but has that lead to more knee injuries with players going low to avoid fines? Should there be some sort of "tackle box"? Based on their concern for player safety as shown by many rule changes do you see something like this happening? Post thoughts to comments.
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Collegiate
Front Squat 7 RM
Conditioning
Complete 5 rounds for time: Push Press – 5 reps Chin Ups – 3 reps Push Press – 3 reps Chin Ups – 5 reps Push Press – 1 rep Chin Ups – 7 reps
**Amateurs use 90% of Press 3x5 **Collegiate use 90% of Press 5 RM
2014 01 29
Attention Class is still on Tonight
[youtube=http://www.youtube.com/watch?v=4YJ_L7jqgoA]This is an awesome slow motion video of Chad Vaughn doing a Clean and Jerk at 315lbs. You can really see how Chad hits all of the positions along with way that we talk about and try to drill in; he pulls his knees back, stays over the bar till the last minute, reaches full extension, dips straight up and down in his jerk, throws his head back and punches it through. Over the past few years Chad has become a huge influence in the Crossfit world. Chad is a 2x Olympian who competed at Athens, and Beijing.
Also Missy will be doing half hour massages this Saturday February 1st at the gym. Most of us coaches use Missy to help aid in our recovery/injury prevention, along with helping fix acute injuries that may pop up. If you haven't had a chance to have Missy work on you, you are really missing out. 30 Minutes is enough time for her probably to work a problematic area. There is a sign up sheet for time slots and they are first come first serve, sorry no reserving spots.
Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Hang Power Clean 2 RM
Conditioning
Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.
2014 01 27
Attention No Class Tonight
There will be open gym hours from 2:00pm to 5:30pm if you would like to come in and get your workout done. Otherwise we will be closing after 5:30pm.
Keith getting after it on the Airdyne from Thursday. Be happy that we are subbing Rowing for the Airdyne on the assault sprints today, or at least I think so :)
Amateur
Press 3×5 (add 2.5 lb to last workout) Push Ups with hands elevated 36″ - 3 x max reps (do these from a power rack or with your hands elevated 36″. Go for max reps)
Collegiate
Press 5 RM, 1x max reps @ 80% of 5 RM Push Ups with hands elevated 36″ - 3 x max reps (do these from a power rack or with your hands elevated 36″. Go for max reps)
Conditioning
Complete 8 rounds of: Squats – 3 reps Assault Sprint – 45 seconds Rest 60-75 seconds between rounds.
*Amateurs – Use the same weight completed from last Monday *Collegiate & Professional – 80% of most recent 3 RM *For the second portion of the workout, complete an all out sprint for 45 seconds on a C2 Rower. The focus is all out effort for 45 seconds.
2014 01 26