09 March 2013

Alright, so let me start off by saying that the last year and a half has been a whirlwind experience.  From starting off at Vanguard gym where I first met everyone, to the garage and now to PWC it has been a learning experience for everyone especially myself.  I still remember Taylor picking me up at my old apartment to head down to Trident CrossFit for our level 1 cert. 

I’ve seen all of you make incredible gains over the last year and a half.  I’ve seen Pam go from ZERO pull ups to now knocking out 10 UB chest to bar and HSPU.  I’ve seen Zach go from a CrossFit Total of around 500lbs to him being the first person in the group with a body weight snatch and his new total is probably around the 650lbs+.   I’ve seen Taylor go from a 200lbs back squat to a 300lbs back squat without sacrificing too much of his running ability.  He still can run a mile in under 5:30.  I’ve seen Ciara go from where she couldn’t do a squat clean to now being one of the best Oly lifters at the gym.  Plus, she just hit a 125lbs snatch.  I’d bet she’ll be the first girl that I’ve seen do a body weight snatch (that’s a challenge to the rest of the ladies and guys for that matter.)  I’ve seen El go from her very first CrossFit competition where she had only 3 months experience to now competing at almost all of the local comps.  Plus, her run time and metcon times have decreased.  Oh, did I mention she can still out deadlift all the girls plus some of the guys.  I’ve seen Anita go from a clean that wasn’t very easy to watch to now she can squat clean with the best of them at her age.  I’ve also seen many other athletes that I have been fortunate to coach over the last year or so improve drastically and make gains that have made me proud.

Where is all this leading?  Well, I’ve been doing some thinking and I think it is time for to step aside as a coach and just be a fellow CrossFitter.  When we moved to PWC I talked with Sherry and Anya and made an arrangement with them that they would allow me to do my workouts on the other side of the gym with a small group.  That has since evolved into me “coaching” and has taken away from what they are trying to teach and coach.  And to be honest, it isn’t my place to consider myself a coach or be a coach at the gym because I am not.  I love coaching and helping people achieve their fitness goals, and one day I hope to make it my full time job.  But until that day, I need to step aside and stay in my line.  Just like everything in life change is necessary and required for growth.  I feel like all of you will only continue to grow and I feel like I will be able to grow as well.

I am still going to be going to the gym at 5pm M-W and F and 9am on Saturdays.  I am still going to be doing the workouts that Laura sends to me, and if any of you still want to workout with me I don’t see a problem with that.  However, I am taking down the blog and I won’t be providing extra coaching or tips.  If you want to workout with me then you are doing so as a workout partner.  Which means you will have to figure out the movements and other “coaching” cues elsewhere.  I’ve put in a lot of time and effort over the last year and a half, and I’ve had incredible amounts of stress that personally I feel was self-inflicted stress and I’ve just had enough.  Guys, I don’t want to be the person that yells and curses all the time which I feel makes coming to the gym no fun at all.  I want to get back to the basics of CrossFit and just enjoy coming into the gym. 

I just feel like it is time for me to step away for a bit and re-focus.  So, if you want to workout with great, but realize that you are doing so as a workout partner and I’m not going to watch and cue you through the lifts and movements anymore.  I’ll help still but not in anyway that seems like I am coaching.  Honestly, I just want to workout, push myself, and get into the best possible shape that I can.  I hope you all can understand where I am coming from and if you have any questions at all please let me know.    

08 March 2013 13.1

From Laura; I don’t know what everyone else is seeing, but I have seen a lot of people falling short of their expectations with this one. No matter how many times you see “12.1 + 12.2 = 13.1″…this is not the case, and you should not expect to get as far into the snatches as you did last year. The burpees will not be as fast as last year, either, because you will be pacing yourself for a longer workout with the addition of a complex barbell movement. So, it’s really not the same thing at all!

The most important thing you can do, in my opinion, is maintain the right pace. Too hard, and you will gas out – end of story. I have also heard from many that you should go to singles on the snatches after the first, and possibly second, set. The effort to control the bar on the way down is a waste of energy, which will be in very short supply.
 
I would say make sure to familiarize yourselves with the movement standards, but I really don’t think there is anything confusing or out of the ordinary here. All of you should have no problem with target burpees and snatches. What IS important is the tiebreaker system. It is IMPERATIVE your scorekeeper write an accurate time down for each set of snatches completed. What if they take a second or two to look up at the clock, and those two seconds end up being 10 spots in your placement on the leaderboard? I would only recommend sprinting a set of snatches if the next level is outside your capability. For example, if you are a guy whose max snatch is 155, I would suggest getting through those 135’s as fast as you possibly can, since that is the time that will determine your placement on the leaderboard, assuming you can finish them. For the rest of you, you just have to PACE and go as far as you can in the time that you have.
 
Regarding shoes; today, I experimented with both my Oly shoes and a pair of training flats. I would now say that my recommendation is for the flats. The Oly shoes have more of a negative effect on the burpees than the lack of Oly shoes will have on the snatches.
 
If you haven’t already, check out the Mobility WOD Dream Team Edition!
 
 
Heats for 13.1
1) Zach and Taylor
2) Pam and El
3) Matt and Ciara

Warm Up

400m job

Dynamic stretching

-then-

1) Every 30 seconds for 2 minutes (10 total reps):

  • 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):

  • 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
  • Zach do 115#s, Taylor do 95#, Pam and Anita do 60#s, and everyone else will do RXd

3) Every 10 seconds for 1 minute (14 total reps):

  • 2 Burpees (13.1 standard) as fast as possible

-rest 5 mins prior to workout-

Open WOD 13.1

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

05 March 2013

The open is fast and approaching and I hope that all of you have signed up..  Remember, the first open workout gets released this Wednesday.  WE WILL BE DOING ALL OPEN WORKOUTS ONCE, AND ON FRIDAYS..  
 
Warm Up
  • 800m run
  • dynamic stretch
  • shoulder mobility
 
7×1 Clean + Split Jerk + Split Jerk
Similar to Monday’s work, I want you to perform the combo that the lifter was performing during his warm up in the YouTube video I sent you a few days ago. This is a full squat clean, stand up, perform a split jerk, reset, and perform another split jerk. Go as heavy as you can with good technique, understanding this might end up being less than you might like. Remember, snappy, explosive work is the goal!
 
– then –
 
Please make an effort to go at a competition pace here.
 
7 Rounds
  • 7 TTB
  • 7 Ring Dips 
  • 7 KBS, 2pd/1.5pd
  • 7 Box Jumps, 30″/24″
 
Use this as an opportunity to practice:
  • transition time (don’t waste a lot of time chalking, huffing and puffing, or bar gazing)
  • movement standards (don’t count it if a judge wouldn’t count it!)
  • movement efficiency (ability to string together multiple reps in a way that saves energy and maximizes speed and output)
– then –
 
At 75% RPE (rate of perceived exertion…i.e., don’t go too hard here)
  • 750m Row
  • 75 Walking Lunge Steps
  • 750m Row
 

04 March 2013

Warm Up
– 800m jog
– dynamic stretching
– couch stretch
 
HBBS
– 15 minutes to work up to a heavy single for the day (this does not mean you have to go for a PR)
*This means warm up, start your working sets around 70%, and take NO MORE THAN 15 MINUTES from there to go as heavy as you feel comfortable going for today.
 
– then –
 

Snatch + Drop Snatch

1-1-1-1-1

 
I want you to perform the combo that the lifter was performing during his warm up in the YouTube video I sent you a few days ago (HERE IS THE VIDEO YOU MUST WATCH THIS BEFORE GETTING TO THE GYM). This is a full squat snatch, stand up, bring the bar down to your back rack, then perform a drop snatch (not heaving snatch balance). Go as heavy as you can with good technique, understanding this might end up being less than you might like. You need to drop it like it’s hot in that drop snatch…you saw the video of the guy the other day, and it is THAT kind of snappy, explosive work that you should be trying to achieve for yourselves.

 
– then –
 
With a 12-minute running clock:
 
7 Minute AMRAP
15 Dumbbell Thrusters, 40’s/25’s
10 CTB Pullups
30 DU
 
…immediately following the AMRAP…
 
in the remaining 5 minutes:
3 Attempts at a Max Snatch
 
*I suggest having a bar and weights set up for the snatch before you begin the AMRAP. Bar may not be loaded beforehand. Don’t stress out about the snatch portion too much; try to approach it as, “huh, I have no idea what I could possibly be able to snatch after all those thrusters and pullups and DU…but it might be fun to see what I can do!”
 

01 March 2013

If care at all about Oly weightlifting then you’ve got to watch THIS video, dude is a FUCKING beast… 
 
Speed Front Squat x 2
 
EMOM x 7 minutes
These need to be all about SPEED. I want you to focus on perfect technique and ability to drive explosively out of the hole (this is not about dropping down into the rep quickly). Guideline is 60-65% of 1RM, but this will depend a lot on how it feels and what weight is working for you today. This is NOT about going heavy or grinding it out. GET LOW and KEEP ELBOWS HIGH AT THE BOTTOM.

– then –
 
Heavy “Grace”
30 GTOH, 205/135
 
– then –
 
5 Rounds of:
30 Seconds Max Rep MU
30 Seconds Rest
30 Seconds Max Rep Wall Walks
30 Seconds Rest
 
– Cash Out –
 
50 GHDSU

27 Feb 13

Incorporate into your warmup:
 
Run 400m for time.
 
3 Rounds, Not For Time

20 Pistols, alternating

20 Pullups
 
– then –
 
7 Minute EMOM
 
3 Snatches, 135/95 (scale to 65% if this is prohibitively heavy)
AMRAP DU
 
At the top of each minute, you have 45 seconds to perform 3 full snatches and as many DU as you can in the time remaining. You must rest the final 15 seconds of each minute.
 
– then –
 
7 Minute EMOM
 
6 UB Deadlifts, 275/185, clean grip + near-perfect form (you may scale up or down as your needs dictate; Games-level athletes might scale up, Regionals-level athletes should stay; everyone else has the option to scale down if their backs tend to go under stress)
AMRAP Burpees
 
At the top of each minute, you have 45 seconds to perform 6 UB deadlifts and as many burpees as you can in the time remaining. You must rest the final 15 seconds of each minute.
 
– then –
 
Run 400m for time.

26 Feb 13

Warm Up
  • 800m jog
  • Dynamic stretching
  • Couch stretch 2:30 ea side

Barbell Work

  • 20 Minutes of Clean Practice

READ READ READ–Where do you suck at this movement? Is it the first pull? Second? Third? What is your weakest position? Work moderately heavy at the thing you suck at the most.  Come into the gym prepared and knowing what you want to work on!! Try not to stay so light that you miss out on forcing yourself to get better – remember, technique is not challenged until weights get a li’l heavy.

Good choices are pause cleans (you can pause at the end of the first pull, for example, then complete the movement), flat-footed cleans from various start positions, tall cleans, etc.
 
Conditioning
 
“Baby Zeus”
 
“Zeus” is the new Hero WOD for CFHQ for tomorrow. The HQ version is 3 rounds, but we will not be doing that. I don’t want you to overtrain or get injured leading up to the Open, so we are going to do ONE ROUND, and ONE ROUND ONLY, to give you the feel of a traditional CF-style workout. Often, our “competition prep” programming doesn’t have the same flow or feel, and it is good to keep fresh on ALL STYLES of conditioning! Please make sure to hold yourselves to the highest movement standards in preparation for being judged during the Open.
 
  • 30 Wall Ball shots
  • 30 Sumo Deadlift Hi Pull, 75/55
  • 30 Box Jumps, 20″
  • 30 Push Press, 75/55
  • 30 Calorie row
  • 30 Push ups
  • 10 Bodyweight Back Squat
Strength/Core
 
3 Rounds, Not For Time
  • 20 Russian Swings, heaviest possible (focus on using those hamstrings!)
  • 15 Ring Dips
  • 10 UB TTB

25 Feb 13

Warm Up
  • 400m run
  • dynamic stretching
  • mobility- couch stretch 2:30 ea side
  • 5-10 minutes of HS walk practice (if you cannot HS walk, work on HS holds facing the wall, adding shoulder touches if possible)
Strength
  • Speed HBBS x 2
  • EMOM x 7 minutes
 
These need to be all about SPEED. I want you to focus on perfect technique and ability to drive explosively out of the hole (this is not about dropping down into the rep quickly). Guideline is 60-65% of 1RM, but this will depend a lot on how it feels and what weight is working for you today. This is NOT about going heavy or grinding it out.
 
 
Barbell Work
Heaving Snatch Balance 

Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor.
Percentages are of 1RM snatch
  • 5@55%
  • 3@65%
  • 2@68%
  • 1@70%
  • 1@75%
  • 1@80%
Rest as needed.
 
Conditioning
9-6-3
Snatch, 135/95
Bar MU (sub: ring MU, with a band, if necessary, to get full extension at the bottom. No rowing MU)