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

Edward Korona Jr Usbf liked this post
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

Edward Korona Jr Usbf liked this post
03 Apr 2015

040415

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Strength/Skill:

A. Pull-up Ladder
Perform 4 sets of pull-ups with a rotating group of 3-4 people:
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
B.Push-up Ladder
Complete 4 sets of push-ups with a rotating group of 3-4 people:
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps

Conditioning Test:

Tabata Squats
Complete 8 rounds of 20 sec work followed by 10 sec rest. Perform max reps in each round. Score is total repetitions from all 8 intervals.
02 Apr 2015

040315

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AMRAP 20 – Rope/PS/OHSQTS/Burp
Complete as many rounds as possible in 20 minutes of:

1 rope climb
then
3 rounds of
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Joseph Davin liked this post
02 Apr 2015

040215

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Strength/Skill: Weighted Ring Dips
5-5-5-5-5

Work up to a max weight for 5 reps on the ring dips.

 


MetCon: Row 4 min for Max Distance
3 rounds of 4 minutes for max distance

rest 3 minutes between efforts

31 Mar 2015

040115

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Test: Max Pull-ups

Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1.

Conditioning: “UNBREAKABLE”

15 Unbroken Wallball Shots, 20/14
30 Unbroken Double Unders

To be completed as Rx all reps must be completed UNBROKEN.

Are You Training OR Are You Just Working Out?

This is much debated on internet forums and in gyms everywhere. I believe that you need to be tracking your workouts (not all of them, I will explain later) or you are just working out and not doing everything you can to create the change you are seeking.

When you wake up and read the WOD posted for that day, 99% of the time you should know exactly what you are going to go for that day, what you did last time, how you are going to improve this time, etc.

There are many ways that you can track your workouts. There are many apps available on smartphones, an old composition book, OR you can use our ZenPlanner Workout Tracker. Lets look at a few of those options.

Smartphone Apps

Apps like SugarWOD and Beyond the Whiteboard are great in that you can upload your workouts into them (customizing as needed) and track your training. The big downside with these is that there is no comparison to our community and our gym’s programming will not already be uploaded.

Composition Books

This old school method is a great way to keep track of everything that you are doing. The downside is the labor required to transfer your personal records from journal to journal each time you fill the journal. I used to use this method extensively, I still have some journals from when I was in high school and college. With books you still have the issue of not having a gym leaderboard and community.

ZenPlanner Performance Tracking

With our ZenPlanner Performance Tracking (ZP PT) the daily programming is already uploaded for you and there is a “Daily” leaderboard and “All-Time” Leaderboard as well. The ZP PT is mobile friendly. The first time that you open this link on your smartphone it will ask you to save it to your Home Screen. Go ahead and do this and now you can: reserve and log in for classes, view the class calendar, enter your results, and view and manage your profile.

If you don’t have a smartphone, you may use the tablets we have at the gym to log in as well or just click on your icon where you signed in for class and record your results there. If you prefer to head home and do it there, then you can of course just follow the link on your laptop or desktop.

Screenshot of the ZP PT.

Screenshot of the ZP PT.

What Should You Be Tracking?

This depends on what you are looking to accomplish. I like to track the following: weight, strength and conditioning benchmarks, food when eating something out of the norm, and the daily WODS. I could track rest and mobility as well but I choose not to as it doesn’t really vary for me. I know my routines and only when completely out of them do I write it down.

I track my weight because it is a goal of mine to lean out and achieve a certain weight, therefore I do this every day. If you are working towards something very specific, you need to track it daily. Not to the point of obsessive but just to be aware of it.

The benchmarks are obviously how I know if my fitness is progressing, maintaining, or slipping. Benchmarks are ESSENTIAL to be tracked. You need to know either your 1,3, or 5 rep maxes in all of the lifts and you should know your personal bests in the girl/hero WODS.

I like to record my daily results whether a benchmark or not because it keeps me in the habit of recording and I will put more comments in regarding my strategy or areas that struggled with so I know what to do if something similar pops up.

As a minimum, you should be tracking your benchmarks. This will make things easier and keep your head in the game. For some, this will be enough. Those that struggle with eating well, daily journaling of what you eat, when you eat it, how you feel after eating it will go a long way to correcting poor eating habits. I use this quite extensively with my clients. Then there are those like myself that need to track something daily to stay in the habit of doing so.

 

 

 

Jody Hawkins liked this post

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