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12 Apr 2015

041215

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Strength: Deadlift
3-3-3-3-3

Conditioning: Reps of 30-23-18-15 for time
Wallball, 20/14
KB Swings, 32kg/24kg

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10 Apr 2015

041115

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Complete for time in a group of 4:

50 Thrusters, 95/65
10 Rope Climbs
40 Thrusters, 95/65
8 Rope Climbs
30 Thrusters, 95/65
6 Rope Climbs

Work must be divided evenly and only one person may work at a time.

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10 Apr 2015

FIRE IT UP FRIDAY! 041015

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Another week has come to an end and the weather continues to merge into Spring and that my friends is AWESOME! It has been great seeing you all get after the WODS and really embracing the bodyweight strength progressions. Take your time with it and it will pay off. I promise!

Spring Fling & Team WOD

For those that may have missed it, or don’t have Facebook, we are going to be celebrating Spring at the Havana Club in Cambridge on April 25th. Get your dancing shoes out and let loose! This is definitely an opportunity for us as a community to do something different. Oh, and guys, remember part of what we do is train to become comfortable with being uncomfortable. More details will be released as the date draws near.

The Team In-House Competition is that Saturday morning. There will not be regular classes. If you are interested be sure to reach out to Mickey to register a team.

Marathon Monday

We are going to be having a limited schedule for Marathon Monday “Patriots Day” on April 20. The 6am and 7am classes are as normal. The gym will then shut down and reopen in the evening for the 5:30pm class. The doors will open at 5pm and remain open until 7pm.

Weekly Programming

Sunday 4/12
Strength: Deadlift 5×3

Conditioning: Reps of 30-23-18-15 for time
Wallball Shots, 20#/14#
Kettlebell Swings, 32kg/24kg

Monday 4/13
Complete for time
Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

Tuesday 4/14
Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time
Power Clean, 135/95
Pull-ups

Wednesday 4/15
1A. Turkish Get ups – 3 each side x 6 sets
1B. Push-ups – submax effort x 6 sets @ tempo of 2121

Strength Endurance: EMOM 10
2 Squat Snatch add weight as you are able

Thursday 4/16
Conditioning: AMRAP 20
10 Alternating DB Snatch, 55/35
10 Alternating Pistols
10 Burpees

Friday 4/17
Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/100

Saturday 4/18
Conditioning: For time
Row 5000m – every 1000 m get off the rower and perform 3 rope climb

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09 Apr 2015

041015

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Strength/Skill:
A. Strict Pull-ups – 5 x submax reps
B. 5 x Handstand hold for max time or handstand walk for max distance

Conditioning: Complete 4 rounds for time of:

7 Handstand push-ups
30 Unbroken Double Unders

08 Apr 2015

040915

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Strength/Skill: Turkish Get-ups
Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Conditioning: Complete for time with a 20 minute cap.

30 Snatches, 75/55
30 Snatches, 105/75
30 Snatches, 135/95
15 Snatches, 165/115

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07 Apr 2015

040815

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Strength: Back Squat 2RM
Perform 7 sets of 2 reps

Conditioning: Row (calories)
Repeat 5 rounds of a 30 calorie row for time

rest 1:00 between efforts

06 Apr 2015

040715

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Strength: EMOM 12 – 3 Clean and Jerk
continue to add  weight as you are able

Conditioning: AMRAP 10
10 Deadlift, 155/100
10 AbMat Sit-ups

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05 Apr 2015

040615

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Conditioning: Complete reps of 21-15-9 for time

Bodyweight Back Squats
Burpees

Skill/Strength: Abs – accumulate 10 minutes of ab work

05 Apr 2015

Getting The Basics

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A big part of what we try to do is to achieve Virtuosity – performing the common uncommonly well. This is not sexy, per se, but it is paramount to developing truly exceptional fitness. If you watch any of the best athletes competing in any sport, you will see as close to flawless movement as possible.

When mechanics are sound you are more efficient, more powerful. You can better express strength and fitness. These next 8 weeks we are going to pound the basics. We are especially focusing on improving pull-ups (strict then kipping) as well as dips (strict only). Lets review a few principles for each.

  1. Pull-up Progressions
    1. Ring Rows
    2. Strict Pull-ups in a band
    3. Jumping Pull-ups/Negatives/Flex Arm Hangs
    4. Strict Pull-ups
      1. With Load
    5. Kip Swings
    6. Kipping Pull-ups
  2. Dip Progressions
    1. Bench Dips
    2. Stationary Dips in a band
    3. Jumping Dips/Negatives/Dip Supports
    4. Stationary Dips
      1. With load
    5. Ring Dips
      1. With load

PULL-UPS

If you cannot perform pull-ups, the best starting point are ring rows. This will begin providing the strength for the shoulder girdle and is a gateway to the vertical pull-up. After you can complete 3 sets of 15 reps with excellent form at around 30 degrees. You can begin working in some strict pull-ups with a  band. NEVER should there be any kipping in a band. Choose the lightest band you can complete at least 5 reps with and then build up to being able to complete 10 to 15 reps unbroken before moving to the next lightest band. Continue this sequence until you have moved through all of the bands. By this time you can also begin working in some negatives (jump up and slowly lower yourself down to full arm extension), flex arm hangs, and jumping pull-ups. We will not ask you to perform these in a conditioning WOD because they can cause serious trauma when performed under high volume and for speed.

You are now finally ready to begin performing strict pull-ups. Here is a great article outlining how to keep working on getting more strict pull-ups from CrossFit Virtuosity. Even 4 years later, I have not come across a different version that works as well AND you will see that it has work for getting better at upper body pushing movements (the second focus for these next 8 weeks). Once you can complete 5-10 strict pull-ups without coming off the bar, you can begin adding some external loading to your pull-up. Start light and make small jumps.

Kipping

Kipping pull-ups are a necessity in what we do because it allows you to do more work in less time. Therefore as soon as you are performing pull-ups with a band for assistance, we will begin teaching you the kip swing. Caution! We don’t want you to begin performing kipping pull-ups until you can perform at least 5 strict pull-ups. This is to ensure you have developed the strength of the shoulder girdle to withstand the force placed upon it by kipping pull-ups.

DIPS

The progression to performing ring dips mirrors the pull-up progression in a very similar fashion. You can carry over the same rep schemes as you make your way up the ladder to the next progression. Notice there is no mention of utilizing a band once you are beyond the stationary dip? The rings are a dynamic plane and if you cannot stabilize them with your own strength, you have no reason to be on them. Respect the progressions and you will get there.

The DIP progression will end at strict ring dips with the kipping ring dip not being taught. The reason for this is to ensure tension is maintained throughout the entire movement and the shoulder girdle is always stabilized. If you are able to pick up a “kipping” rhythm on your own, so be it.

CONCLUSION

The number one thing I want to convey here is be patient with the progressions. This isn’t about today, tomorrow, or next month. This is about doing this correctly so that you have a base strength that will stay with you forever and PREVENT injuries to the shoulder rather than contribute to injuries.

Determine where you are presently, drop the ego at the door, and begin working towards the next progression. Don’t place a time frame on this, just come in and put in the work every time you walk through the doors. In no time you will be moving up the ladder.

WEEKLY PROGRAMMING

Monday 4/6
Conditioning: Complete reps of 21-15-9 for time

Bodyweight Back Squats
Burpees

Skill/Strength: Abs – accumulate 10 minutes of ab work

Tuesday 4/7
Strength: EMOM 12 – 3 Clean and Jerk
continue to add  weight as you are able

Conditioning: AMRAP 10
10 Deadlift, 155/100
10 AbMat Sit-ups

Wednesday 4/8
Strength: Back Squat 2RM
Perform 7 sets of 2 reps

Conditioning: Row (calories)
Repeat 5 rounds of a 30 calorie row for time

rest 1:00 between efforts

Thursday 4/9
Strength/Skill: Turkish Get-ups
Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Conditioning: Complete for time with a 20 minute cap.

30 Snatches, 75/55
30 Snatches, 105/75
30 Snatches, 135/95
15 Snatches, 165/115

Friday 4/10
Strength/Skill:
A. Strict Pull-ups – 5 x submax reps
B. 5 x Handstand hold for max time or handstand walk for max distance

Conditioning: Complete 4 rounds for time of:

7 Handstand push-ups
30 Unbroken Double Unders

Saturday 4/11
Complete for time in a group of 4:

50 Thrusters, 95/65
10 Rope Climbs
40 Thrusters, 95/65
8 Rope Climbs
30 Thrusters, 95/65
6 Rope Climbs

Work must be divided evenly and only one person may work at a time.

04 Apr 2015

040515

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Strength: Shoulder Press – 3RM

Conditioning: “Helen” with a Partner

With a partner each complete 4 rounds, relay style while alternating every movement
Run 400m
21 KB swings
12 Ring Rows

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