CrossFit Blog

  1. 23
    Apr
    2014
    0 comments

    Wed, Apr 23rd

    Strength & Conditioning
    Gymnastics
    Tuck Holds
    Wall Walks

    Strength
    A) Deadlift 3 x 5
    -Pigeon Stretch (30 Seconds)-
    B) Push Up/Dip/Weighted Dip 3 x 8
    -Tactical Frog (30 Seconds)-

    Conditioning
    5 Round of:
    15 Wall Balls
    45 Single Unders


    CrossFit

    Gymnastics
    Toes to Bar
    Handstand Walks

    Skill
    10 mins to work to a 3RM Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

    Conditioning (Strength/Redline)
    5 Round of:
    7 Power Snatches 60/40Kg
    15 Wall Balls
    30 Double Unders

    (15 min cap.)

    Congratulations, You’re No Longer a Novice – Colm
    In your first year of training, you pretty much have it easy. You go from not being able to hold a PVC pipe overhead to throwing weights about the place for fun. You can’t run to the corner without sweating profusely to being able to repeatedly hit 800s, even if you don’t want to.

    This upward trajectory will last forever, right?

    Alas, no. Somewhere along the way you go to retest your back squat, thinking another 10-20Kg PB is on the cards. It’s happened every time before despite you missing a few percentage days and going on the beer two weekends in a row. This time, you not only don’t PB, but you miss at 95%. What the hell happened!?

    Well, congratulations, you’re no longer a novice athlete. As a novice, you can pretty much do anything and it will improve everything else. It’d be awesome if this was the case forever, but it runs out. Generally in about a year of training with CrossFit.

    When we first become a year two athlete, we tend to panic. Everything must change because what worked up until now is no longer doing it.

    I’m sorry to tell you, but you had it easy up until this point. I know it didn’t feel like that along the way. Really in your first year, all you have to do is show up. Year two is a little different. Year two we’ve got to move into more deliberate practice.

    Deliberate practice means going from just haphazardly moving up the weights in your snatch technique work to consciously picking the weights you’re lifting each week, and what area of the snatch you’re working on [insert link here]. It means instead of just doing pull ups you’re focused on ALWAYS holding a hollow and arch position. Deliberate practice will ensure you continue to make progress in year two and beyond. It also increases your chances that those sweet, motivating PRs will keep coming!

    There’s a tendency when we hit year two to believe that we need to do more, and maybe we do. Generally the “more” isn’t inside the gym, it’s outside of it. More focus on sleep, more time on the foam roller, more time prepping your meals, saying your prayers and taking your vitamins.*

    More could mean more inside the gym too, I’m not dismissing that. What the more means is usually more effort and intensity when going for percentage squats instead of taking them as a foregone conclusion. It means pushing harder earlier in conditioning rather than relying on the movements in and of themselves to get you gassed. It means digging deep and really concentrating on holding a tight body position to get you another toes to bar.

    And yes, sometimes it means more training. More training comes after everything else has been taken care of.

    You’re no longer a novice. Congratulations, you made it. Now, it’s time to really go to work.

    *Hopefully someone got the Hulk Hogan reference?

  2. 22
    Apr
    2014
    2 comments

    Tue, Apr 22nd

    Strength & Conditioning
    Gymnastics
    Weighted Pull Ups
    Hollow Holds

    Strength
    1) Back Squat: 1X8, 1X6, 1X6, 1X6 (each set slightly heavier)
    2) Front Squat: 3X5 (comfortable)

    Conditioning
    7 Round for time:
    10 Ring Rows
    10 Burpees


    CrossFit

    Gymnastics
    <a href=”https://vimeo.com/59839579″ target=”_blank”>Handstand Push Ups
    Chest to Bar Pull Ups

    Strength
    1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

    2) a href=”https://vimeo.com/57544376″ target=”_blank”>Front Squat: 1X5@70%, 2X5@75%

    Conditioning (Muscular Endurance)
    30 Muscle Ups for time.

    My baby is great and I’m back in the gym!

  3. 21
    Apr
    2014
    1 comment

    Mon, Apr 21st

    Strength & Conditioning
    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch Grip Romanian Deadlift 3 x 10
    -Hip Flexor Stretch (30 Seconds)-
    B) Snatch Grip Behind The Neck Press 3 x 8
    -Kettlebell Crossover Stretch (30 Seconds)-

    Conditioning
    Run 800m
    50 Dumbbell Thrusters
    30 Pull Ups


    CrossFit

    Gymnastics
    Muscle Ups

    Skill
    10 mins to work to a 3RM Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets

    Conditioning (Redline/Muscular Endurance)
    Run 800m
    50 Thrusters
    30 Pull Ups

  4. 20
    Apr
    2014
    0 comments

    CrossFit: The Week Ahead Apr 21st-Apr 26th

    Monday
    Gymnastics
    Muscle Ups

    Skill
    10 mins to work to a 3RM Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets

    Conditioning (Redline/Muscular Endurance)
    Run 800m
    50 Thrusters
    30 Pull Ups

    Tuesday
    Gymnastics
    Handstand Push Ups
    Chest to Bar Pull Ups

    Strength
    1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

    2) a href=”https://vimeo.com/57544376″ target=”_blank”>Front Squat: 1X5@70%, 2X5@75%

    Conditioning (Muscular Endurance)
    30 Muscle Ups for time.

    Wednesday
    Gymnastics
    Toes to Bar
    Handstand Walks

    Skill
    10 mins to work to a 3RM Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

    Conditioning (Strength/Redline)
    5 Round of:
    7 Power Snatches 60/40Kg
    15 Wall Balls
    30 Double Unders

    (15 min cap.)

    Friday
    Gymnastics
    Bar Muscle Ups

    Strength
    1) Back Squat: 1X8@70%, 1X8@75%, 1X8@80%
    2) a href=”https://vimeo.com/57544376″ target=”_blank”>Front Squat: 1X5@65%, 2X5@70%

    Conditioning (Open Workout)
    “13.4″
    7 Minute Ladder:
    3 Clean & Jerks 61Kg/43Kg
    3 Toes to Bar
    6 Clean & Jerks
    6 Toes to Bar
    9/9
    12/12…

    Saturday
    9am/10am Classes only

    1) 12 Minutes to Establish a 1RM Snatch

    2) 12 Minutes to Establish a 1RM Clean & Jerk

    7 minute ladder
    2 Dumbbell Push Presses
    2 Kettlebell Swings
    4 Dumbbell Push Presses
    4 Kettlebell Swings
    6/6
    8/8…

  5. 20
    Apr
    2014
    0 comments

    Strength & Conditioning: The Week Ahead Apr 21st-Apr 26th

    Monday
    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch Grip Romanian Deadlift 3 x 10
    -Hip Flexor Stretch (30 Seconds)-
    B) Snatch Grip Behind The Neck Press 3 x 8
    -Kettlebell Crossover Stretch (30 Seconds)-

    Conditioning
    Run 800m
    50 Dumbbell Thrusters
    30 Pull Ups

    Tuesday
    Gymnastics
    Weighted Pull Ups
    Hollow Holds
    Strength
    1) Back Squat: 1X8, 1X6, 1X6, 1X6 (each set slightly heavier)
    2) Front Squat: 3X5 (comfortable)

    Conditioning
    7 Round for time:
    10 Ring Rows
    10 Burpees

    Wednesday
    Gymnastics
    Tuck Holds
    Wall Walks

    Strength
    A) Deadlift 3 x 5
    -Pigeon Stretch (30 Seconds)-
    B) Push Up/Dip/Weighted Dip 3 x 8
    -Tactical Frog (30 Seconds)-

    Conditioning
    5 Round of:
    15 Wall Balls
    45 Single Unders

    Friday
    Gymnastics
    Chin Ups

    Strength
    1) Back Squatt: 3×8 (each set slightly heavier)
    2) Front Squat: 3×5 (comfortable)

    Saturday
    Strength
    1) 12 Minutes to Establish a 5RM Push Press.

    2) 12 Minutes to Establish a 3RM Front Squat.

    Conditioning
    7 minute ladder
    2 Dumbbell Push Presses
    2 Kettlebell Swings
    4 Dumbbell Push Presses
    4 Kettlebell Swings
    6/6
    8/8…

  6. 19
    Apr
    2014
    1 comment

    Sat, Apr 19th

    CrossFit

    Skill
    1) 15 Minutes to Establish a 1RM Snatch

    2) 15 Minutes to Establish a 1RM Clean & Jerk

    Conditioning (Aerobic Development)
    Run 1 mile.


    Strength & Conditioning

    Strength
    1) 15 Minutes to Establish a 1RM Push Press

    2) 15 Minutes to Establish a 1RM Front Squat

    Conditioning (Aerobic Development)
    Run 1 mile.

  7. 18
    Apr
    2014
    1 comment

    Fri, Apr 18th

    CrossFit
    Gymnastics
    Bar Muscle Ups

    Strength
    1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

    2) Front Squat: 1X5@65%, 2X5@70%

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Deadlifts 140Kg/95Kg
    20 Pistols (alternating)
    50 Double Unders

    (15 Minute Cap)


    Strength & Conditioning
    Gymnastics
    Chin Ups

    Strength
    1) Back Squat: 3×8, heavier each set.
    2) Front Squat: 1X5, comfortable.

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Double Kettlebell Swings
    20 Box Steps
    50 Single Unders

    (15 Minute Cap)

    Understanding Sleep for Optimal Recovery & Productivity – Travis Cooper

  8. 16
    Apr
    2014
    1 comment

    Wed, Apr 16th

    CrossFit
    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Pause Clean (3 count pause @ knee) + Jerk: work to a heavy (but perfect) double for the day

    *This should be performed as a pause clean, then another pause clean, then the jerk

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Hang Snatches 35Kg/20Kg (hang from below the knee)

    (15 Minute Cap.)


    Strength & Conditioning
    Gymnastics
    Tuck Holds
    Wall Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Kettlebell Snatches

    (15 Minute Cap.)

    Reduce Your Stress in Two Minutes a Day – Greg McKeown

  9. 15
    Apr
    2014
    0 comments

    Tue, Apr 15th

    CrossFit

    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%

    2) Front Squat: 3X5@70%

    Conditioning
    EMOM ALAP 10
    5 Unbroken Push Jerks (60Kg/40Kg)
    7 Unbroken Toes to Bar
    21 Double Unders


    Strength & Conditioning
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    1) Back Squat: 1X8, 1X6, 1X4

    2) Front Squat: 3X5 (comfortable)

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

    Liquid Death – Calvin Sun

  10. 14
    Apr
    2014
    3 comments

    Mon, Apr 14th

    CrossFit

    Gymnastics
    Muscle Ups

    Skill
    Pause Snatch (3 count pause @ knee): work to a heavy (but perfect) double for the day

    Conditioning (Metcon Test)
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)


    Strength & Conditioning

    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch High Pull 3 x 5
    -Hip Flexor Stretch (30 Seconds)-
    B) Behind The Neck Snatch Push Press 3 x 5
    -Crossover Stretch (30 Seconds)-

    Conditioning
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)

    The Competitor’s Mindset Caitlin Trout