METCON

Thursday, October 20, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 min of:

Row 400 meters

TTB 10 reps

Power Snatch 5 reps 115/75

Post rounds to comments

Strength Series

The strength series is winding down and we are in the last week of the series. By now, it is likely that the loads feel heavy and your body is sensing the need for rest. Six weeks of training at higher loads with a linear progression is challenging for the body to consistently adapt to. That is how you build STRENGTH! Strength training requires loads and stimulus durations that promote overload and thus cause your body to adapt. It is this adaptation process that places your body in a constant state of change and requires a keen eye on how you are adjusting to the new you!  In other words, you have been building a new machine.

 At the end of this strength cycle, most of you will be experiencing a plateau and less progress. That is ok! This is your body’s normal signal of letting you know that it has grown all it can at this point, and needs some time to recover before moving onward. So, consider this a potential positive sign of training. We will be transitioning back into more METCON training with inter-mixed strength training to insure that you maintain your gains, and also begin to train in other domains than strength. If you have been doing conditioning 2 days a week, the transition back should be easy. If not maybe a little harder. Overall, strength work is mono-structural and can be boring or less creative than CF style training, but remember it will give you the foundation to excel at WOD’s better than ever before!

Snatch

Thursday, September 22, 2011

WOD

Dynamic mobility and the Burgener Warm-Up before the WOD for Snatch lifts

Snatch 3x5

Rest

Row 3x500 meters with a 2' rest between (row for and to hold time)

The "active shoulder" is key to shoulder health while performing the bench press. Without an "active shoulder" the shoulder joint is at risk for what we call "impingement" which can cause wear and tear on the rotator cuff muscles. This video has 6 repetitions and 2 movements at the end demonstrating the "active" versus "inactive" shoulder. Watch the first 3 reps, the shoulder is "active" by creating a big chest, squeezing the shoulder blades together pinning them to the bench. The second set of three reps shows the shoulder losing its active stabilization at the top of the movement when the arm is extended and the shoulder joint axis moving. The last two movements show an "inactive" versus "active" shoulder position. Work on keeping an active shoulder, big chest, arch the thoracic and lumbar spine keeping the hips on the mat and squeeze those shoulder blades together. Happy-healthy lifting!

What to expect...

Friday, September 09, 2011

I was talking one of our athletes who decided to take on the STRENGTH SERIES. Last night he said,”I feel more tired than I had when I was mostly doing CF wods, why is this?” Good question, and one that has an even better answer. Remember that with any physical training there is a cycle of stress-recovery-adaptation. The stresses that our bodies feel when loads are relatively light in relationship to our overall strength capacity, and reps and intensity are high, are mostly focused on metabolic adaptations. Not to say that you are not getting stronger and that your muscles are not growing, but pure strength cannot be developed with high reps and low loads. The physical skills developed from that type of training are mostly stamina and endurance.

 When we focus our training on higher loads with lower reps, we create certain physiological changes to occur which require the “re-building and recovery” of body tissues such as muscle.  So, the answer to the question is yes, you may feel a greater energy drag when adapting to strength training where there is consistent progression of loads on a 48-72 hour cycle. This is not to say that over-training is acceptable, but that your body is “working” on recovery to adapt! Adaptation is the key. Nutrition, active rest, sleep and other stressors all affect the way your body can and will adapt. During the STRENGTH SERIES, insure that you are consuming enough protein (1.0-1.5g/lbs. of lean body mass), adequate antioxidants (omega 3/6 fish oil, vegetables, berries), proper hydration and lots of sleep. Your body is working on developing thicker muscle cell walls and this takes energy. This morphological change is different than the adaptive energy response that your metabolic system has when performing CF wods. Here is an analogy to compare the two. The metabolic re-fueling or adaptation of your body is similar to that of improving the delivery, quantity and efficient consumption of gas for your car, but the adaptation that occurs in the muscle cell walls (super-compensation-hypertrophy) is like building a stronger, bigger engine and frame for your car.

Remember don’t underestimate the stress that strength training with progressive loads can create on your body. Consume adequate nutrition immediately following your training session and then listen to your body before, during and after each workout. Expect to grow stronger, if you don’t, something is wrong!

Checkout this post by WHOLE9 on 9 things to do when you’re all banged up

http://whole9life.com/2010/01/all-banged-up/

Coach D

WOD

Three rounds of;

Run 800 meters

Deadlift, Front squat, Push press - Complete 10 reps each before moving to the next lift(use one bar and build/strip weight as needed throughout the wod, choose wisely)

CF FTW North Headquarters, high altitude training center! LOL!

BOX hours modified tomorrow for SPUR ON 5k/10k. BOX will be open at 9 and 10 am for Muay Thai only tomorrow. Come join us for a 5k run. You could still make the 10 am Muay Thai class.

AMRAP

Wednesday, September 07, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of

Run 400 meters

Power Clean 3 reps @ 80% of 1 RM

Wall Ball 25 reps 20/14

Post rounds to comments and power clean load

Reed performing a bar muscle-up!

For those who are participating in the STRENGTH SERIES, follow these guidelines:

Use static loads for each training session

Increase loads from Day 1 to Day 2, etc by 5-10 lbs based on the lift and how the training session before and the warm-up sets from the same day feel (use long term judgement)

Focus on completing 3 training sessions per week for strength

The C1-C2 workouts are for conditioning. Do either on alternating days at the box or at home

Ask your coach if you don't know a particular technique for a lift

Workouts are posted as reps x sets (i.e./ 5x3 means 3 sets of 5 reps)

The box will only be open for 9 and 10 am Muay Thai Classes on Saturday morning. The 8 am and other WOD classes will be closed due to the SPUR ON 5-10K run. If you are interested in running the race, we have 4-5 free registrations, first come first serve. Also, check out this link. We are working on getting the leadership of the race to allow a short WOD after this race or races in the future.

http://www.mercyheart.org/pages.asp?pageid=57672

 

METCON

Saturday, September 03, 2011

WOD

Dynamic mobility before the WOD

Row 800 meters

18-15-12-9-6

Pull-ups,squat broad jumps with weight 25/15, KB swings 

Run 800 meters

Post time to comments

Congrats to Candace and Jake for taking 3rd and 1st place at the recent CrossFit NTX "Painstorm" competition!

I have had several questions regarding the STRENGTH SERIES. The STRENGTH SERIES will run for 6 weeks and include a total of 18 strength workouts. During this time,athletes will do 3 workouts per week for strength development. I will also post on the whiteboard in the box, 2 conditioning workouts. One of the conditioning workouts will include the use of a sled or prowler. The other conditioning workout will be a basic metcon with varying parameters. The key is to recover between these strength workouts,so added training is kept to a minimum to allow for adequate rest between the workouts. Back squats will be performed 3 days a week. Loads lifted during each training session will be static and loads will increase each workout. We are also tagging the posts that relate to the STRENGTH SERIES with a "strength"tag. So, if you have any questions you may find the answers in one of the posts.

Power Cleans

Friday, September 02, 2011

CLOSED LABOR DAY! 

Early morning trail run at Eagle Mountain Park at 7am Monday. Meet at the park if you want to get in a quick run and maybe even some trail CF!

Muay Thai tomorrow morning @ 10:00 am!

WOD

Power Cleans 5x5 (static load once weight is established for all 5 sets)

Rest

Three rounds for time of;

Run 400 meters

Double Unders 50 reps

Wall Ball 25 reps

Post load and time to comments

Jenn doing a handstand on Flamingo Beach, Costa Rica

For those members who are doing the STRENGTH SERIES, you should be completing 3 strength workouts per week and 1-2 conditioning workouts. The 3 strength workouts are posted on the whiteboard and the conditioning workouts can be a combination of prowler(sled) work and 1 other METCON throughout the week. Remember, that if you are training correctly for strength, the conditioning training needs to be kept to a minimum to allow for adequate recovery between strength workouts. Loads will be increased every workout on the bench press, squat, power clean, deadlift and overhead press, but loads during each individual workout are static not progressive. Once you have established a starting weight for the workout, you stay with that weight and do not increase it for that particular workout. Please make sure that you are keeping track of your weights lifted to insure accurate weight progression.

METCON

Thursday, September 01, 2011

WOD

AMRAP in 10 minutes of:

Deadlifts 6 reps 225/165

Row 400 meters

Push-Ups 12 reps (CF games style)

Post rounds to comments

Proper Deadlift Set-Up

Today we start the STRENGTH SERIES! It will run for 6 weeks and involve 3 programmed workouts per week.Workouts will be posted on the whiteboard in the box but not on the site. Workouts can be performed on any day of the week with a 1-2 day rest in between. Loads will progress each workout.Athletes that participate will be required to record their workouts in their journals each day. There will also be programming provided each week to help maintain aerobic/METCON capacity. Come join us and get STRONG!

Strength Development

Friday, December 10, 2010

WOD

Dynamic mobility before the WOD

Choose your weakest lift in your crossFit total and perform a 5x5 progression. This is not necessarily your lowest valued lift, but the weakest based on proportional norms.

Rest

Eight rounds for time of;

Box Jumps 24" 10 reps

KB Swings 10 reps 2/1.5 pd

Post time to comments

GUYS NIGHT OUT! 

December 29th after the WOD! We will be going out to eat and then to see the re-make of the movie, True Grit. Don't miss hanging out with the guys. Bring friends if you want! The movie poster on the homepage is the original one that was released and is posted in honor of one of the greatest icons of all time, John Wayne!

Strength and Endurance

Saturday, September 04, 2010

WOD

Choose one basic strength movement such as back squats, overhead press, or deadlift, etc....

Perform 5x3 @ 75% max, 3x3 @ 85% max, 1x3 @ 90% max.

Rest 

Choose running, rowing, biking, swimming, etc...as your endurance training. Perform one of these activities for 20' for maximum distance. If you choose swimming or biking, it can be performed within 2-3 hours of the main WOD. Running and rowing can be performed immediately following the WOD.

Post your loads and distances to comments

Get it Jimmy!

Remember that Monday we will be open for a 7 and 8 am class. Both classes will be holding a team WOD. Teams will be chosen by the coaches to insure that there is no "conspiring" by athletes to unequally weight a team's capacity. You know who you are! Haha. Come out Monday morning and have a good time and then go enjoy your family and time off.

Overhead Press, Push Press, Push Jerk 3x4

Tuesday, August 17, 2010

Check out the Endurance Blog for Programming for 10K Training! Mud Runners start training this week!

WOD
Overhead Press, Push Press, Push Jerk 3x4 (each movement is completed separately)

Rest

GHD Sit-Ups 3x10

Post loads to comments

"Nutrition 101" Seminar is coming September 9th, 2010 @ 6:30 pm! Checkout the What's New link and calendar for details. Sign-Up at the box.