Monday, March 31, 2014

Off Season: Day 1


A.) Snatch

EMOM x 10 minutes: Power Snatch + Squat Snatch

B.) Clean and Jerk

3RM TnG Squat Clean and Jerk

C.) Squat (Rest 2-3 minutes between sets)

7x5 Front Squats, across @ 70-75%

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon: 

10 Rounds for time of:
7 C2B Pull-Ups
14 Push ups
21 Squats

What is the suggested cool down?

"This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes.  If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.

General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options. 
Specific cool down - Foam Roll AND Stretch the worked muscles and joints." 


- Ben Bergeron (Crossfit New England)

Essential Body Shape Series, Part 1: Hollow Hold


Essential Body Shape Series, Part 1: Hollow Hold
by: Coach Kaitlin Most coaches, both in the gymnastics world and the crossfit world, teach hollow holds on the back with the legs, upper shoulders, head, and arms extended off of the ground. The most common mistake with this position is the allowance of a small arch in the lower back creating a space between the lumbar spine and the floor. Unfortunately this space is often difficult to notice.



















This weekend, at The Outlaw Way Para Bellum Series Training Camp, I had athletes flip over to their stomachs and hold a hollow hold on their hands and feet, a little trick I took away from 10 year old gymnastics strength conditioning. Resting the feet against a wall or step, I had the athletes slide their hands out as far as they could from the wall while maintaining a hollow body shape. The goal is to have a perfect round shape from hands to feet. In this position you will be more able to fine-tune the body shape. The most common mistakes are a pike in the hips, broken shoulder angle, and sagging mid-section. Focus on squeezing the glutes and extending through the shoulders as far as possible while maintaining a rounded back. Performing the hollow hold on your hands and feet also gives the athlete a chance to drill the extended shoulder position essential to all other crossfit gymnastics movements

 Study the differences between the positions below:


The goal is to have arms shoulder width apart, and not have any space between the shoulders, neck, and ears. In this position the athlete should be actively working to push the floor away.

Work on moving your hands further and further away from your feet to make your hollow hold increasingly lower to the ground. 

Tabata hollow holds anyone??

Sunday, March 30, 2014

Rest Day.


Join us every Sunday at 8am for Mobility with John Giacalone and Chloe Costigan at Steel Caliber CrossFit!

A.) Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Friday, March 28, 2014

Open Workout 14.5


by: John Ciacalone (GCMC)

by: Brian MacKenzie (Athlete Cell, CrossFit Endurance)

by: Dan Tyminski (Crossfit Lindy)

by: Chris Harris (Move Fast, Lift Heavy)

by: CrossFit HQ


Coaching Roundtable: 14.5
by: Tabata Times


A.) Warm-Up:

Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

and then….

6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burps
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees

B.) CrossFit Games Open Workout 14.5

Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
Thrusters (95/65)
Bar-Facing Burpees

Note: Remember, 2 foot jump over!!!. If you do not JUMP over with 2 feet
Then it is a “NO-REP”.


C.) Celebrate…you just finished the 2014 Open!
(Unless, of course, you’re doing this one again on Sunday or Monday.)

Thursday, March 27, 2014

Recovery Day.


Great Resource:


John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. 

A.) Metcon (AMRAP – Rounds)

As many rounds as possible in 45 minutes of,
250 m Row
Rest (1:1)

B.) Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Wednesday, March 26, 2014

Grip and Rip


Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) 5 Rounds for time:

6 Power Snatches (135/95)
12 Box Jump Overs (24/20) 

B.) Burner: 3 Rounds for time:

12/10 Cals on Airdyne (Sub Rower if needed)
10 Burpees

Goal is to be sub 3:00 

C.) Skills: EMOM x 12 minutes

Odd: 5 OH Squat below 50% of your 1RM
Even: 50 Double Unders

D.) Goat Work 

- Pick a GOAT and do quality work. Don't rush this.

Tuesday, March 25, 2014

Be Not So Fearful


A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 
(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

Monday, March 24, 2014

One More Rep.


Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 


3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25


Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark


50 Strict HSPU for time

E.) MetCon 
For time:

1,000m Row
20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Saturday, March 22, 2014

Up In The Air


A.) "Sherwood Special"

2 RFT:
400m Run
40 Thrusters (75/55)

B.) Partner MetCon:

5 RFT: (2 athletes per team.  One works while the other rests.)

6 Squat Cleans (165/110)
12 HSPU
15 Burpees
18 Pull-ups

Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round.  Complete 5 rounds total.

Friday, March 21, 2014

Open Workout 14.4


Articles and Tips:

Mobility Tips
by: John Giacalone


by: Barbell Shrugged

by: Tabata Times

14.4 Breakdown
By: Brian McKenzie (Athlete Cell and CrossFit Endurance)

Rowing Tips:
by: Shane Farmer (CrossFit Invictus)

The Rowing Sprint Start
The "Quick Release" Method
Rowing Tips: Episode 2

A.) Row 1000 Meters @ 70-75%

and then…

Hamstring, Shoulder and Thoracic Spine Mobility

and then…

Three (3) sets to note calories of:

30 seconds of Rowing (Cal)
5 Toes to Bar
4 Wall Ball Shots
2 Power Cleans
1 Muscle-Up (IF you think you will be making it here)
Rest 90 seconds

(use this to learn your pacing – first set @ 90%, second set @ 95%, and third @ 90-95%)


Complete as many rounds and reps as possible in 14 minutes of:

Row 60 Calories
50 Toes to Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle-Ups

Thursday, March 20, 2014

Closer to the edge


Today's mobility video:

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:
500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

Wednesday, March 19, 2014

Be Agile.


A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:


       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press


- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: 
Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower


Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Tuesday, March 18, 2014

No Excuses


We have been program jumping for a little while now. Although we have seen great success even though everyone says not to, I plan on following along with CompetitorsWOD for the next month and seeing how we progress. Ben Bergeron is one of the best coaches out there. 

I may throw in some extra work that I feel we need, but his programming will be the basis of what we do for the next month. Feel free to follow along with us.

Article:
How NOT to RDL
by: Mike Robertson

Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) Snatch: Work up to today's heavy 3-position Snatch

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

B.) Clean : EMOM x 12: Wave Ladder of 1 Squat Clean + Split Jerk.
(Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.)

Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

C.) Gymnastic Benchmark: Max Strict T2B 

- no kipping

D.) MetCon: For time,

200-150-100-50 Double Unders
100-75-50-25 Air Squats  

Friday, March 14, 2014

Open Workout 14.3



Note: I have been following CrossFit Invictus' prep for our open workouts. I feel like they are designed perfectly to get you ready for the task ahead. You DO NOT want to go into this workout cold. Get a good sweat going and make sure YOU feel loose and ready.

Prominent Links:

Barbell Shrugged: Open Prep for 14.3
Tabata Times: Coaching Roundtable CrossFit Open 14.3
Katie Hogan: Advice for 14.3

A.) Warm-Up:

Row 1000 Meters @ 55-65%

and then…

Dynamic Range of Motion Warm-Up

and then….

Build quickly to a (275/185 lb) Deadlift x 1-3 reps

and then…

Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%

and then…

Build quickly to a (315/205 lb) Deadlift x 1-3 reps

B.) Every minute, on the minute:

Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)
Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps (24″/20″)
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps 
(24″/20″)
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps 
(24″/20″)

Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.

C.) CrossFit Games Open Event 14.3

As many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

D.) 10-15 minutes of Recovery Pace AirDyne

Thursday, March 13, 2014

Recover, Replenish, Rebuild



A.) Metcon (Intervals): 10 Rounds, for time of

250m row
50 Double unders
*Rest 1 minute between rounds*

B.) 2 rounds SLOWLY of: (demo video)

20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU


C.) Mobility:

Couch Stretch x 2 minutes (side)
Hip External Rotation with Flexion x 2 minutes (side)
Banded Overhead Distraction x 2 minutes (side)

- Just spend some time on what YOU know YOU need most.

Wednesday, March 12, 2014

Leap of Faith


A.) Three sets of:

Triple Threat x 8
Handstand Hold x 30s
Double Unders x 50

B.) Bench Press (3RM)
*Note work up sets*

C.) Drop 20% of (3RM) and do (1) set of MAX reps

D.) MetCon: (Time)

1000m row
30 Shoulder to Overhead (115/75)
900m
27 STOH
800m
24 STOH
700m
21 STOH
600m
18 STOH
500m
15 STOH
400m
12 STOH
300m
9 STOH
200m
6 STOH
100m
3 STOH

Tuesday, March 11, 2014

Spring is in the air



A.) Three sets of:

7/5 Muscle-Ups (Sub C2B Pullups)
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B.) Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)


C.) Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets


D.) For max reps/meters:

4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Monday, March 10, 2014

14.2 Redux


Jesse paced it out and killed this workout on Saturday.

1. Check your grip: I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…


Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups


Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Saturday, March 8, 2014

Be Relentless


 

Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) EMOM for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency
- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)
20 Box Jumps (24/20)
20 GHD’s