2010 January Archive - CrossFit Tribe

WORKOUT OF THE DAY

Jan 31, 2010 Comments Off

Great, big, beautiful Sunday!

Hey, folks –

Some changes are set to take place this week. Here’s what you need to know:

1. There will now be a 645am class on Wednesdays taught by Warren.

2. 530p classes on Monday, Tuesday, and Thursday and Friday night at 6p will be designated Level 1 classes. We are offering this in place of ON RAMP classes (which will be put on hold while we try out the Level 1/2 format).

3. Also, please note all the new events listed on the side of the blog! We’ve got a Nutrition Seminar, Rock Climbing, and a day of Running Filming going on!

What does Level 1 mean?

Anyone can attend but this session is intended for members who are relatively or completely new to CrossFit. The intensity will not be scaled but the volume of the given WOD for everyone else will be scaled. We are doing this to take more time to focus on the movements at hand and to allow the newest members the same courtesy and learning environment that every here once had as a new person – you were given very personal instruction and slowly introduced to the level of skill that most of you currently practice.

Here is an example of how programming will work:

Last Thursday’s WOD was:

Deadlifts, 2×5
Chin-ups, 3×15

4 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

For the Level 1 class this might look a little more like this:

Chin-ups, as a warmup – set band abilities, complete a few reps with varying grips. Record.

Deadlifts – take ample time to review the skill and work up to completion of 3 x 5 with moderate weight. More advanced trainees may complete this with heavier weight or simply work on speed.

Then, 4 sets; no rest:

5 DB power jerk

5 DB split clean (per leg)

So as you can see – it’s not less work so much as more focused on giving every member a chance to learn and focus a little more and not feel overwhelmed by the sheer volume of too many movements too fast.

All that said, we need your help in making this work for everyone! Please let us know (via the comments, email, or in person) what you think of the new programming and how you think we might be able to improve it! We’re a Tribe and this means NO ONE GETS LEFT BEHIND! So – help us help you – let us know what you’re thinking and what you need.

Post questions, thoughts, and diatribes to comments.

Jan 30, 2010 93

15 minutes of FUN!!!!

on the top of every 3 minutes you must complete a 400 meter run then in the remaining time you must do 5 burpees and max overhead squats @95 pounds. Your score is dependent on how many OHS you complete in the 15 minutes.

*the burpees are to be completed with full extension up top and a clap overhead.
*the OHS must be completed with full depth and full extension up top

post total overhead squats completed in the 15 minutes

Jan 30, 2010 94

DAN HAS GOT SQUAT.

Do it like this and you’re doing it right.

Squat, 3×5
Press, 3×5

2 sets:
A1. 10 Barbell bent row; 20X1; no rest
A2. 15 Good Mornings; 90 sec rest

Dutch Lowy’s talks about common injuries on his blog and ways to fix them.

Never forget that you’re training is only as good as your recovery - here is one way to RECOVER.

Jan 29, 2010 76

SUMO, SON!

Little do you know about what goes on here while you’re all quietly sipping coffee or sleeping soundly in your beds…

We will be adding another morning class next week on Wednesdays! There will also be a few new tweaks to our schedule starting next week as well! Stay tuned to get the full details.

Dan – when’s the last time you saw a STRONG orthodontist?

Matt – you’re strong so don’t do that with your neck next time.

Ann – killing it by 5 rep maxing 5lbs. below her previous one-rep max.

STINK! Knee brace or not – pulling heavy stuff off the ground!

Rob does it all – ropeclimbs, backflips, and HEAVY deads.

SUMO vs. CONVENTIONAL Deadlifting – and some other stuff you might want to know about deadlifting…

Jan 28, 2010 77

Feats of Strength

Deadlifts, 2×5

Chin-ups, 3×15

followed by:

4 sets; no rest:

5 DB power snatch

5 DB power jerk

5 DB split clean (per leg)

If your a fan of oldtime strength, you should know the name and training methods of Hermann Goerner. The German strongman set all manner of incredible records during his career. A few of his greatest feats:

1. Right-Hand Military Press: 138 pounds

2. Left-Hand Military Press: 115 Pounds

3. Right-Hand Snatch: 230 pounds

4. Two-Arm Jerk: 411 pounds

5. Right-Hand kettlebell swing of two kettlebells totaling 187.5 pounds

6. Two-Hands slow curl of 209 pounds

7. A rectangular fix of 160 pounds

8. The Human Bridge – while an automobile with six passengers drove Over him – a weight of well over 4000 pounds

9. Carried a grand piano weighing 1444 pounds for 52 feet

10. Wrote his name on a blackboard with a 110 pound kettlebell hanging from his thumb

11. One Hand Deadlift of 735 pounds

12. Lifted his stage dumbbell (which was 330 pounds with a 2-3/8 inch diameter handle) clean and jerk style – any time he wanted.

Jan 27, 2010 Comments Off

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

This week has been the beginning of our strength cycle! What did you hit for the squat and press on Monday (if you were there) and what do you want it to be by next week? Post thoughts to comments.

Jan 26, 2010 85

Airtime!

Power Cleans, 5×3

Pull-ups, 2×15

Complete 10 rounds:

Sprint 100 meters (to dumpster and back)**

*Rest 3:1 (3:1 means however long it took you to sprint 100 meters times your rest by 3)

*Example 15 seconds: 45 seconds

**make sure trainer is standing in street to watch for passing cars.

Anyone with an interest in Paleo Diet and Exercise should do themselves a favour and download Matt Metzgar’s book Stone Age Power

Jan 25, 2010 269

Libby DiBiase at the top of a thruster at the CrossFit Games two years ago.

Squat, 3×5

Press, 3×5

Then…

5 minute AMRAP – Double Unders
5 minute AMRAP – Knees to Elbows

FUEL: Mashed Yam Cottage Pie!

Would you attend a Sunday class if we had one? Post thoughts to comments.

Jan 25, 2010 Comments Off

Winter strength cycle

“Strength is important” - Unknown

This week starts a 8 week strength cycle that goes until the end of March. This will be a little different than what we’ve done for the last few months, but will fit in the same format for classes. The major differences will be that there will be 2 lifts per day, and a more specific loading in each workout. CrossFit, and all strength and conditioning (S&C) programs are built on strength first, and our goal is to take the cold months to emphasize barbell training. When the weather warms, and the sunlight lasts until later than 5pm, then we will be able to run, skip, throw some stuff and generally enjoy the outdoors and the park across the street.

The weeks will be formatted as below:

Monday – Squat, Press
Tuesday – Power Clean, Pull-up
Weds – No lift
Thursday – Deadlift, Chin-up
Friday – Squat, Press
Saturday – No lift

Info:

We will do metcon daily, so please don’t panic. Individuals will be allowed to opt out of metcons if they desire to focus intensely on strength for all or part of the 8 week period. Weds and Saturday will have normal conditioning workouts.

The idea is to add weight to each lift in each workout for the whole cycle. For the large body lifts, squat and deadlift, 5lbs per workout. For presses and clean we have the option of taking smaller jumps, once 5lb jumps are exhausted. Obviously not everyone will be able to add weight each workout for the entire 10 weeks, however we will easily be able to adjust loading for people who exhaust workout-to-workout progress. Solid attention to sleep, food and recovery will help you get the most out of this focused strengthening period.

We will aim for 3 sets of 5 reptitions for squat and press. With power cleans we will do 5 sets of 3. On the deadlift we will use a single heavy set of 5. For pull-ups and chin-ups we will try to do up to sets of 15, once 15 reps is achieved we will use weights and do sets of 5.

We are absolutely ripping off Mark Rippetoe. But I think he would smile proudly if he was reading this post.

The loading will be ~65-70% of 1RM for the slow lifts and 75-80% for the power clean.

For individuals who have not achieved a pull-up, this will provide 2 days a week (Tues and Friday) of strength focused pulling practice and will hopefully spur significant progress towards getting your chin over the bar!

We will re-test the CrossFit Total at the end of the period, using the recent CFT as baseline. I predict many PRs! If you haven’t done a recent CFT, do not worry, we test often enough!

Nearly any combination of days will work on this cycle. 3,4,5 workouts a week are the optimal amounts to attend.

Please email us or talk to us in person if you have any questions.

Below is an example of a Monday workout.

Workout

Squat 3×5 @65-70% 1RM
Press 3×5 @65-70% 1RM

Then…

10 min AMRAP:
5 Clapping Pushups
5 Ring Dips

Jan 23, 2010 127