CrossFit Blog

  1. 23
    Jul
    2014
    0 comments

    Wed, Jul 23rd

    photo (57)

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (15 Minutes)
    Against a 3 minute running clock, complete:
    400 Meter Run or Row
    Wall Ball Shots x Max reps
    Rest 3 minutes
    Repeat for a total of three sets

     

    More, More, More… – Colm

    Want to make faster gains? Improve your strength numbers? Get quicker at conditioning pieces? Drop fat faster? Build more muscle?

    Avoid the tempting lure of more metcons. Sure, getting sweaty might feel good, but without the recovery it’s potentially doing more harm than good.

    For a start, you have a limited stress account, and draining energy you don’t have. Adding extra metcons without having the resources to recover them is very similar to spending money you don’t have in your bank account. You can try put some on the credit card, but it’s a very slippery slope.

    You can get more gains by addressing the following areas: Sleep, Nutrition, Stress, Mobility/Flexibility, then gymnastics ability (core work). Note that the first four aren’t even in the gym.

    Why do we get lured in? Well, for a start, metcons and/or strength work has the appeal of being exciting. Because they’re discrete actions, they can be very easily measured (e.g. “I hit four metcons this week”). They’re a quick “hit”, so you get instant gratification. The others require a more continuous focus, and have a more long term payoff.

    Here are some ways to make them more discrete actions.

    Get a sleep timer app for your phone like “Sleep Time” or “Sleep Cycle” and actually record your sleep. Don’t guess it. Build up until you’re getting 8 hours. No, you can’t get by on less.

    Set yourself a daily time goal for your mobility work. Start with something very manageable, maybe even 2 minutes each side of your favourite stretch. If this is too much, maybe even 2 minutes of the frog stretch. Build this up until your mobility time at least is the same as your metcon time. i.e. If you spend 15 minutes metconning, you want to spend at least 15 mobilising. This is a bare minimum! Ideally, this should be twice the amount.

    Stress. A good way to track this is by using a CNS tap test daily, and by measuring your Mood/Fatigue/Stress (MFS) as a subjective measure. Everyday, write down how this is. If you notice your CNS tap test suddenly drop, or your MFS score change, you know recovery work is priority.

    Nutrition: Are you following a solid, set nutrition plan or nutrition habits? Recording your food on an app like myfitesspal? If not, then there’s far more to be gained by recording and adjusting then getting in on a rest day for “some light technique work” or “something not too taxing, just to get the heart rate going”

    I get it, it’s fun and appealing to do extra work. However, that extra work is more than likely setting you back from your long term goals at best and leading you down an injurious path at worst.

  2. 22
    Jul
    2014
    0 comments

    Tue, Jul 22nd

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Strength/Endurance - 15 Minutes)
    CrossFit
    AMRAP 12
    20 Kettlebell Swings
    20 Overhead Single Arm Walking Lunges
    20 Abmat Sit Ups

     

  3. 21
    Jul
    2014
    0 comments

    Mon, Jul 21st

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline – 15 Minutes)
    21-15-9
    Thrusters 45Kg/30Kg
    Bar Facing Burpees

    Strength & Conditioning
    21-15-9
    Dumbbell Thrusters
    Burpees

  4. 20
    Jul
    2014
    0 comments

    The Week Ahead Jul 21st-Jul 26th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline – 15 Minutes)
    21-15-9
    Thrusters 45Kg/30Kg
    Bar Facing Burpees

    Strength & Conditioning
    21-15-9
    Dumbbell Thrusters
    Burpees

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Strength/Endurance - 15 Minutes)
    CrossFit
    AMRAP 12
    20 Kettlebell Swings
    20 Overhead Single Arm Walking Lunges
    20 Abmat Sit Ups

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (15 Minutes)
    Against a 3 minute running clock, complete:
    400 Meter Run or Row
    Wall Ball Shots x Max reps
    Rest 3 minutes
    Repeat for a total of three sets

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)
    CrossFit
    2-5 Unbroken Push Jerks (60Kg/40Kg)
    4-7 Unbroken Toes to Bar
    21 Double Unders

    Strength & Conditioning
    EMOM ALAP 10
    5 Dumbbell Push Presses
    7 Abmat Sit Ups
    21 Single Unders

    Compare to April 15th

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    12 Minutes to Establish a 1RM Snatch.

    Strength & Conditioning
    12 Minutes to Establish a 5RM Push Press

    Conditioning (15 Minutes)
    8 Front Squats (50-70%)
    Sled Run
    Rest 2-3 minutes between efforts.

  5. 19
    Jul
    2014
    0 comments

    Sat, Jul 19th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Clean & Jerk.
    2) 12 Minutes to Establish a 3RM Front Squat.

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat.

    Conditioning (15 Minutes)
    CrossFit
    5 Rounds:
    15 Wall Balls
    7 Hang Squat Snatches, 60Kg/40Kg

    Strength & Conditioning
    5 Rounds:
    15 Wall Balls
    15 Kettlebell Swings

  6. 18
    Jul
    2014
    1 comment

    Fri, Jul 18th

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)
    Run 1 Mile. Record your time on Zenplanner as a benchmark!

    The Truth About Energy Systems – Jonathan Mike

  7. 16
    Jul
    2014
    2 comments

    Wed, Jul 16th

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutes Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull UPs
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

    (Start on any station you prefer)

  8. 15
    Jul
    2014
    3 comments

    Tue, Jul 15th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)

    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Strength/Endurance - 15 Minutes)
    CrossFit
    9 Power Cleans 100Kg/65Kg
    21 Handstand Push Ups
    7 Power Cleans
    15 Handstand Push Ups
    5 Power Cleans
    9 Handstand Push Ups

    Strength & Conditioning
    AMRAP 15
    8 Wall Balls
    12 Ring Rows
    16 Sit Ups

  9. 14
    Jul
    2014
    2 comments

    Mon, Jul 14th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline – 15 Minutes)
    3 Rounds for time:
    400m Run
    21 Wall Balls
    12 Burpees

    Compare to June 2nd

    How long does it take to improve in CrossFit? – Beyond The Whiteboard. Do you agree with this? Post thoughts to comments.

  10. 13
    Jul
    2014
    0 comments

    The Week Ahead Jul 14th-Jul 19th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline – 15 Minutes)
    3 Rounds for time:
    400m Run
    21 Wall Balls
    12 Burpees

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)

    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Strength/Endurance - 15 Minutes)
    CrossFit
    9 Power Cleans 100Kg/65Kg
    21 Handstand Push Ups
    7 Power Cleans
    15 Handstand Push Ups
    5 Power Cleans
    9 Handstand Push Ups

    Strength & Conditioning
    AMRAP 15
    8 Box Steps (20″/16″)
    12 Ring Rows
    16 Sit Ups.

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutes Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull UPs
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

    (Start on any station you prefer)

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)
    Run 1 Mile. Record your time on Zenplanner as a benchmark!

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Clean & Jerk.
    2) 12 Minutes to Establish a 3RM Front Squat.

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat.

    Conditioning (15 Minutes)
    CrossFit
    5 Rounds:
    15 Wall Balls
    7 Hang Squat Snatches, 60Kg/40Kg

    Strength & Conditioning
    5 Rounds:
    15 Wall Balls
    15 Kettlebell Swings