Blog Archive

Home
2013
Archive for: September
Page 4
10 Sep 2013

091113

By There are no tags 0 comments

1. 5 RFT 
Row 1k
20 Ring Dips

 

2a. L-sit holds – 7 x :15
2b. Back extension – 7×10

09 Sep 2013

091013

By There are no tags 0 comments

1. AMRAP 15
10 Pistols
7 DB Hang Squat Cleans, 55#/35#

2. Deadlift – work up to a max single for the day

09 Sep 2013

090913

By There are no tags 0 comments

1. EMOM 12
Even – 10 Burpees
Odd – 10 Overhead swings, 32kg/24kg

2. Snatch – 5×5 with ascending load

3. Wallball practice

07 Sep 2013

090813

By There are no tags 0 comments

1. Complete 5 rounds for reps
1:00 A/D
1:00 Push-ups
1:00 Box Jumps
2:00 Rest/Walk

2. Midline Work
a. Leg raises – 6×20
b. Hip Extension – 6x 15

06 Sep 2013

090713

By There are no tags 0 comments

1. Press – 20 minutes to work up to a max for the day

2. AMRAP 7
7 Muscle ups
7 Hang squat cleans, 95#/65#

rest 5 minutes

3. AMRAP 7
7 Thruster, 95#/65#
7 Knee to Elbows

06 Sep 2013

090613 – Fire It Up Friday!

By There are no tags 3 comments

Schedule Update
As of today, we are adding the Friday 6:30pm class back to the schedule.  

 

Bioforce HRV - Product Endorsement

DISCLAIMER – I do not make any kind of profit from this product.  It is a training tool that I believe can really help each of you to achieve your goals in fitness.

I have been using Bioforce HRV as a training aid to help me determine the effort that I am putting into my training on a day to day basis.  As CrossFit goes, everyday is an intense effort.  If I was feeling weak or tired I would persuade myself to push through.  This was not always to my betterment.  What bioforce does is allow me to have a more scientific understanding of what’s really going on inside my body to help make better decision as to push on or take some recovery time. 

This information is useful in that it ensures that my training days are of greater quality and avoid overreaching on a long term basis.

 

What’s On Tap

This past week we focused on the Pistol as our skill of the week.  Be sure to continue to work on your progressions either before or after classes.  The movement requires strength, mobility and balance and it takes most people some concentrated practice to develop it efficiently.

Next week we are going to focus on the WallBall.  This movement is a thorn in many peoples side and we are going to work to make it a strength.  When performing wallballs we are trying to accomplish the following:

  1. Upright torso
  2. Ball maintained at chest height during the squat portion
  3. Use both hands to “push” the ball to its target while keeping the feet on the ground
  4. Smooth recovery as the ball is received from the target and we begin the next squat cycle

The focus will be two fold: hit the 10′+ target height and to increase the number of reps performed unbroken.  Here is a general guideline for this week’s practice:

  1. Use a lighter ball if you are struggling reaching the height.  Increase accuracy first!
  2. Begin with sets of 10 unbroken for beginners.  20 for intermediate athletes.  40 for advanced athletes.
  3. Perform 3-6 sets without exceeding 150 reps total during any practice session.
  4. Allow adequate rest between sets to ensure success.

Saturday 9/7

1. Press – 20 minutes to work up to a max for the day

2. AMRAP 7
7 Muscle ups
7 Hang squat cleans, 95#/65#

rest 5 minutes

3. AMRAP 7
7 Thruster, 95#/65#
7 Knee to Elbows

Sunday 9/8

1. Complete 5 rounds for reps
1:00 A/D
1:00 Push-ups
1:00 Box Jumps
2:00 Rest/Walk

2. Midline Work
a. Leg raises – 6×20
b. Hip Extension – 6x 15

Monday 9/9

1. EMOM 12
Even – 10 Burpees
Odd – 10 Overhead swings, 32kg/24kg

2. Snatch – 5×5 with ascending load

3. Wallball practice

Tuesday 9/10

1. AMRAP 15
10 Pistols
7 DB Hang Squat Cleans, 55#/35#

2. Deadlift – work up to a max single for the day

Wednesday 9/11

1. 5 RFT 
Row 1k
20 Ring Dips

2a. L-sit holds – 7 x :15
2b. Back extension – 7×10

Thursday 9/12

1. Complete reps of 9-15-21 for time
CTB Pull-ups
Front Squat, 135#/95#

2. Position 1 Snatch – 5×4 (light to moderate load)

3. Wallball practice

Friday 9/13

1. Complete reps of 30-20-10 for time
Push Press, 115#/75#
Toe 2 Bar

2. Bench Press – 5×10 with ascending weight

05 Sep 2013

090613

By There are no tags 0 comments

1. Complete for time…
Run 1 mile
25 Push ups
50 Pull ups
75 AbMat Sit ups
100 Squats

2. Practice pistols and double unders for 20 minutes
a. 5 pistols each leg
b. 25 double unders

04 Sep 2013

090513

By There are no tags 0 comments

1. Back Squat – work up to a max single

2. Position 1 Clean – 5 x 5 (keep the load moderate focusing on technique)

3. Accumulate 100 reps of midline work

BC Men's Crew doing Cindy with Coach Pat and Renegade Rowing

BC Men’s Crew doing Cindy with Coach Pat and Renegade Rowing

What are you doing to improve your Mobility?

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!

04 Sep 2013

090413

By There are no tags 0 comments

1. Complete reps of 21-15-9 of…
DB Hang power snatch, 55#/35#
GHD sit-ups

2. Superset for 5 sets each
a. Pistols – 3-6 reps each leg
b. Rope climb – 2 ascents/descents

3. Row 500m max effort


Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

Find Us on Facebook