Splits

     Howdy friends... and enemies (if you're out there). Days are counting down here in the desert. Soon I'll go from 120 degree weather to 60 degree weather (I think I'm going to freeze). But, whether I'm battling the heat, the cold, or the WOD the Rambles must go on. So let's not waste our time.

     So, today's topic has to do with some Olympic movements. Sepcifcally about the receiving position. Even more specifically receiving the bar in a split... and even more specifically, dealing with the Split Clean and the Split Snatch (not the Split Jerk).


A little old school, wouldn't you say?

     Now, you will no longer see top competitors use the Split Clean or Split Snatch. Long ago it evolved into a catch into the full squat position, because that was the way to add pounds to a lift. You will see this is some of the Master's lifters use them (or the Geezers as Coach B calls them), but not many healthy young lifter (aside from Josh Everett). We'll get into that later. First, how about the meat and Paleo potatoes.

     The Split Clean or Split Snatch is not unlike the Power Clean or Power Snatch. Similarly, the bar will be caught much higher than in a full squat position. However, differing is the amount of foot work, and (for the snatch) the amount of time in the Third Pull. The First Pull (ground to mid-thigh) and Second Pull (mid-thigh to hips) are essentially the same. For the Third Pull (pulling body underneath the bar) the feet shoot out into a split receiving position (not unlike the Split Jerk). The depth of the Split Clean/Snatch can depend on the amount of weight on the bar or current injuries. When you recover from a Split Clean/Snatch your back first comes forward a foot lengths, then bring your forward foot back (just like recovering from a Split Jerk). Of course the amount of steps you take depends on how far our you... split.

     So, let's talk about why. Why would anyone perfer the Split Clean/Snatch? As I said before, many Master's lifers may perfer this  because of persistant injuries. For both movements this is a good work around for anyone with considerable hip and ankle flexibility. Because the torso is much more veritcal in this Split Snatch, this also helps those with shoulder and thorasic spine mobility issues.

     It's not all about medical work arounds though. You may see this performed by collegiate football players more than collegiate weightlifters. The amount of foot work while dealing with signiticant weight can greatly increase athletic performance.

     So there you have it folks: The Split Clean and the Split Snatch. Of course we did not hit on anything super specific and technical. Consult quality coaches (I think I may be one) before attempting something like this. Post any questions, comments or concerns down below. Keep at it, lift weight... and do burpees!
3,2,1 GO!
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Yesterday's Training:

5/3/1 Program
Back Squats
205lbs x 5
220lbs x 5
235lbs x 6
Well, 235 x 5 was my old PR, so at least I bumped it up one extra rep. Don't know if I could have managed a 7th... but hey, it's still progress

20 min AMRAP (score for UNBROKEN Double Unders Completed)
5 Double Unders (add 5 each round)
8 Burpee Pushups
Double Unders - 65
So, I got this one off of OPT's blog. This was a good test of doing double unders while tired. You can't move on untill you go UNBROKEN on your double unders. Case and point, on my round of 45 I missed at 43... so I had to start that count over (which sucks). I'd suggest this WOD, lot of fun... and Burpee Pushups just plain sucked!

Day 164 Burpee Challenge / 13408 Burpees Completed

*3511*

Sickness and videos

     Good morning everyone. I'm sorry I've missed the last couple of rambles.I have been dog sick!... which also means I have to make up a lot of burpees. Future pain aside, I thought I could throw something up today. So, we have for you some videos. The first four are just parts of what we use in CrossFit, the 5th video being said discipline. I hope you all enjoy. For the time being, while I'm sick, I'm just going to throw up a video (and not my food) for you all to enjoy. Catch you guys later! ... and do burpees (because I can't)!

POWERLIFTING



GYMNASTICS



OLYMPIC WEIGHTLIFTING



KETTLEBELLS



CROSSFIT





3,2,1 GO!
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Yesterday's training:

Get down with the sickness (rest)

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Fix it part 2

     Howdy again. I've got my coffee, my ramble ready... I guess I'm good to tackle the day! Hopefully after this morning's rant you will be too! Now, I thought it would be important to touch on yesterday's "fix the athlete" ramble. I thought I'd give you my take. So here we go!.

How can we turn this...

 

... into this!


     Ok, so let's take a look at the questionable power clean above again (the first one). This is the problems that I see:

- The bar is caught low on his chest (good call Libbie)
- Legs are very wide and could be an unstable base he can't recover from
- Not only wide, but the right leg is forward of his left leg (sumo split clean?)
- Because he's so wide his knees are tracking inward
- If we had a side view we may see the knees very far forward, and a more quad dominant catch

     So, that's really quick on what I can see glaring. Whether or not the athlete made the lift, there's a lot we can do to fix this.

     Frist off, let's fix things before ever touching the bar. How about some mobility work to improve his front rake position? Attach a jump stretch band to a pullup bar, let your knuckles rest on your shoulders (while bringing elbows up). and wrap the band your arm at the distal aspect of the tricep. I tried to find a good picture of this, but alas I'm at work and all the good (and dirty) websites are blocked. However, spending about 2 minutes on each are will drastically improve your front rack position. As far as equipment goes... get some good weightlifting shoes!

     After we're warmed up, let's hit the Burgener Warm-Up. Yes the BWU uses the Snatch, but you're still focusing on the natural shrug of the sholders, keeping the bar close to the body and speed through the middle. NOW we're ready to start with some quick warm-up sets before we begin "work set".

     When performing the wam-up I'd have him focus on catching the bar with the legs closer to his core with his knees pressed out (instead of forward). This will recruit our adductors, or the inside of the thigh. I mean, we want to use every bit of strength we have in our legs to pull off a monsterous clean. Keep hips a bit back so we can also include our glute/hamstrings (the big muscle movers). Basically I want it to look like this:



http://www.crossfitcherrypoint.com/uploads/16.jpg (for full size)

     Hopefully,  this athlete will, without a doubt, be able to catch that weight. Even better... set a PR! What do the rest of you think? I'm sure I left some stuff out. Anyone selse care to fix this guy a little bit more? Let me know what you think. Post in the comments section, open your hips... and do burpees!

3,2,1 GO!
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Yesterday's Training:

1 RM Push Press - 175lbs
Little upset with today's environment... so I decided to deadlift
1 RM Deadlift - 465 lbs (10 lb PR)
Stoked with that PR! That was seriously all I had for that day. My problem in this "globo-gym" environment is actually the fans. I take a while to mobilize and warm-up properly. Basically I want to be good and sweaty before I start any WOD or lift. These giant industrial fans get things quite chilly. Most of the times I turn them away, or turn them off. Maybe it's just mental, but it helps.

Day 118 Burpee Challenge / 7021 Burpees Total

*3511*

Fix it

     Good morning folks. Another day in sweaty weather, and another ramble ahead of us. I've been getting a lot of comments lately, so thank you all for that. We've actually heard your imput and had some discussions, which is what these rambles are aiming for. So keep them coming, because we have another "fix and athlete" post today.

     Now, usually I have a picture of what is wrong during a movement. Instead we have the end of a movement. The Clean, a Power Clean it seems like. The Power Clean is an weightlifting movement, and it is when the bar is taken from the ground to the shoulders in one movement. Since it is a POWER Clean it is caught high instead of in the squat. This could be done because the athlete may have a weak squat (like myself) or his sport specific training calls for powerful movemnts (like the football player above).

      Now, it's time to fix it. The athlete did accomplish the Clean, but it would seem he made it a lot harder than it should have been. I'm not saying that this athlete sucks, because looking at the picture it seems this guys has anywhere from 315lbs to 405lbs on the bar. My calculations could be off, but the bar has a substantial bend in it.

     Aside from all of that, what do you think could have been done to finish this with much better form? Think about the set-up and the execution. Also, look to see if you can spot some mobility issues that can be corrected before ever moving a bar. The only way we can become better at lifts like these are to know how to make corrections. So let's hear your thoughts. What need to be done? Post thought in the comments, focus on form... and do burpees!


THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

     - Dale Clark

3,2,1 GO!
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Yesterday's Training:

6 rounds total (alternating between A and B)
*3:00 per round. :60 rest between rounds*
               A
1 Handstand Pushup
3 Strict Chest-to-Bar Pullups
5 Chest-slap Pushups
               B
3 Roll-to-Pistol
6 Pushups
9 Jump Squats

- Round 1 (A): 5 rounds + 1 HSPU
- Round 2 (B): 4 rounds
- Round 3 (A): 4 rounds + 1 CTB
- Round 4 (B): 4 rounds
- Round 5 (A): 4 rounds + 1 CTB
- Round 6 (B): 4 rounds + 4 Pushups
Total Reps - 345

This was just some good tough work. I wanted some short efforts, with changing movements, and little rest... mission accomplished. It felt like a CrossFit Football WOD I had done a while back. Strict CTB Pullups got tough! The movements from A we're heavy on skill and quick muscle fatigue. B's movements were just about getting the work done, and I think these complimented each other well.

Day 117 Burpee Challenge / 6903 Burpees Completed

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Intense!

     Morning again your ramble heads (do you like your nickname?). Today I'm shooting to blind you with science... so shield your eyes. And no, it's not "Weird Science", the 80's have passed. Anyway, grab your easy chair and your iPad, and let's get to it!

     So, I was reading something from good ol' Uncle Rip (Mark Rippetoe for those of you that don't know). He said:

"Don't confuse high effort with high intensity"

     I remembered him speak about intensity, and measuring intensity from his and Dr. Lon Kilgore's book: Practicle Programming for Strength Training. Lot of good info in that book, but I was looking for the specific passage. After checking the Index for "Intensity" I found what I was looking forward. Let me sum it up for you.

     Intensity is the average amount of weight lifted, relative to your 1 RM. Actually, there's a very simple formula:

Volume / Reps = Average Weight Used (AWU)

AWU / 1RM x 100 = % of Intensity

     So Intensity actually refers to your workload in a given workout. Lets say (for saying's sake) that you are a burly man that can squat 3 wheels (315lbs). So you do a progressive load of 225lbs x 3, 275lbs x 3 and 295lbs x 3. The math should look like this:

[(225x3)+(275x3)+(295x3)] / 9 reps = 265

(265 / 315) x 100 = 84%

     So, your workout averages to 84%, which isn't too shabby. However, we're looking at your work set for a progressive load of 3 x 3. What we didn't calculate was your warm-up set. So let's say that you did 45lbs x 5, 135lbs x 3 and 185lbs x 3 to work up. Then we redo the math:

[(45x5)+(135x3)+(185x3)+(225x3)+(275x3)+(295x3)] / 20 reps = 178.5

(178.5 / 315) x 100 = 57%

     You see what happened? Crap... that's a drop in intensity right there. However, your top number is probably a better view of your actual workout. The bottom number is to harp on the fact that we can't spend foever on warm-up sets. You're warm-up sets are just that, you should no be taxed going in.

     More to the point of today's ramble, I think the word "intensity" is a buzz word in the fitness community (a lot like core), that get's missused a whole lot. Let's take a look at a WOD that you may or may not have been bested by, the hero WOD Randy: 30 75lb Snatches for time. Let's do the math, and use differnt poundage for the snatch: Person A - 135lbs; Person B - 185lbs; Person C - 200lbs

(75 x 70) / 70 = 75 (easy math I know)

Person A : (70 / 135) x 100 = 52%

Person B : (70 / 185) x 100 = 38%

Person C : (70 / 200) x 100 = 35%

     What have we learned? Either way you stack it, the relative intensity (intensity for each person) is really low. Am I saying that it's an easy WOD? Not at all. 70 of anything is going to be tough. The EFFORT is going to be high, but not the INTENSITY. Are we seeing the difference yet? Basically, intensity is not something abstract, it's something that we can calculate. So, I may not yell out "keep the intensity up", I may just go with, "rage out on the mother ^%$&ing bar!!!"

     So there it is, my rant/ramble on intensity. PR on a 1RM = intense, PR on Fran = tough as hell... but not as "intense". Are there other schools of though? Yes. Is there other measures of intensity for different disciplines like sprinting? Yes. But we're talking about moving the weight. So keep intensity high, put forth the effort... and do burpees!

"To be pleased with one's limits is a wretched state"
     - Johann Wolfgang von Goethe

3,2,1 GO!
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Yesterday's Training:

Sprints: Row 400m x 7 with 2:30 rest between effort
Round 1 - 1:22.9
Round 2 - 1:21.5
Round 3 - 1:21.3
Round 4 - 1:23.6
Round 5 - 1:22.4
Round 6 - 1:24.4
Round 7 - 1:23.7
The rest was deceiving on this, you got your wind back... but not your legs.

For time:
30 Pullups
40 Overhead Walking lunges 45lbs (1=1)
50 Situps
40 Burpees
30 Push Press 40 lbs
Time - 11:28
This didn't go down as planned. The room I was going to do this in had kettlebell, but it wasn't available. Had to change it up a bit, and probably a quicked WOD than I was shooting for, but still good. Longest part was the Push Presses.

Day 112 Burpee Challenge / 6328 Burpees Completed

*3511*

Ritualistic WODing

     "Good morning my neighbors!" ... "Yes, %$# you too!" Ah, nothing like a good Coming to America refernce to start the day off. Welcome back folks, so glad you joined us on today's ramble. Good stuff, as usual, coming your way... and I don't just mean the CrossFit Games. Alrighty, so lets dive right in.

     Ok, so since I started the Wendler Program (See below) I am really trying to make the most about it. So, yesterday started off with squatting (everyone's favorite). Now, I've noticed something about my preparation that goes into a nice heavy squat. It is as follows:

     Once the bar is loaded to the desired weight I take a few moments to set myself in front of the bar. Next I set my hands on the bar, and then I lay my forehead against the knarling in the middle. This may sound weird, but I'm visualizing in my head completing every rep. I think how each will look, and how it will feel. Lastly I raise my head and slam the bar against the rack and immediately get under the bar into a good high bar position. I'm not disrespecting the equipment, but I find slamming the weight puts the thought into my head that the weight is light. Finally un-rack the weight... and make the &%$ing lift!

     I think I went into far much description over the squat. I just want to show you the importance about getting into the right mindset for a lift. Look at videos of some of the top powerlifters of the top weightlifters out there. Many have a ritualistic approach to a heavy load. Like Coach B says," what do you tell a lifter that makes a lift with a slightly odd form?... you tell him, good job!"

     This doesn't only apply to just heavy loads, we also see this pre-WOD or maybe even during the WOD. Some people just like to have a lucky bandana, others stop their feet before adressing the bar. But, its really hard to knock something that works.

     What have you got, audience? Do you have some crazy foot manuever you must do before a deadlift? Do you like to do the hokey pokey before you swing the kettlebell? Nothing wrong with that, but I'd like to hear that I'm not the only strange one out there. So hit the WOD, pay attention to recovery... and do burpees!


Crossfit Mt. Adams from Sheer Madness Productions on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Wendler Program "Big but Boring"
Squat 3 x 5
- 180 lbs (65%)
- 205 lbs (75%)
- 235 lbs (85%) [new 5RM]

140 lbs x 5 x 10 sumo box squats with red bands

So, like I said, I got the 5/3/1 Program going on. All you do is plug in the numbers of your recent 1 RM (if its not recent take off 10 lbs for safety) and do the movement. The very last set should be an AMRAP. So, if it says 5 reps try to get as many as possible your last set. In my case yesterday I could just hit the 5, which is fine.

Now, the "Big but Boring" part is the ligter weight and higher weight at the end. For this I try to incoperate my jump stretch band for extra tension at the top. Since the weight is light, speed is key to this movement.

If you guys want some more info I have an entire book from Wendler and he has a lot of different programs. All good stuff!

Day 96 Burpee Challenge / 4656 Burpees Total
Counting down to the 100 burpee for time!

*3511*

Response?

     Guys, I saw this in one of the blogs I follow. Man, this was impressing. I want you guys to do something for me. Watch this! Watch this and tell me what you think of such an inspiring comeback, because I don't have any words



3,2,1 GO!
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Yesterday's Training:

1 RM Back Squat - 245lb!!!
Been working for a YEAR AND A HALF to move over 225. Finally, some hard work is paying off. I see a future PR coming a lot sooner

Deadlift 295lbs x 10 sets x 1 rep every 30 seconds
What better way to celebrate moving heavy weight, than to move heavy weight!

Day 68 Burpee Challenge / 2346 Burpees Total

*3511*

Belt it out!

     Word up again, people. Back once again for the time being. So I made a mistake about the Bench Press Competition. It is actually a TEAM Bench Press Competition. Now, I know I'd have no problem fielding a team back home... but everyone is not so excited as you guys. I'll keep with the programming and test my 1 RM still... maybe next time.



     ... do burpees!!!


RELENTLESS [Promo] | COMMONpeoples X Get Lifted Gym from Common Peoples on Vimeo.


3,2,1 GO!
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Yesterday's Training:

AM:

Handstand Pushup Volume Training (on the minute)
2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Total: 28

Deadlift 1RM - 405 lbs


PM:

8 x 250m row (60 sec rest between efforts)
1 - 50.1
2 - 49.8
3 - 48.8
4 - 49.6
5 - 49.2
6 - 50.9
7 - 52.5
8 - 52.9
My legs started to feel like glue after round 5 (as you could tell). However, after this I was excited to find a foam roller! Yea!!!

Day 64 Burpee Challenge / 2080 Burpees Total

*3511*

Choose your poison... or weight

     Hey again there peoples. Sorry about yesterday. I got the blog out with seconds to spare. I figured you'd like something rather than nothing at all. So today I'm going to try to make it up for you, as you patiently wait for a decent ramble... just like I patiently wait for comments to appear. Alrighty, ramble on!

     Alrighty peeps. Today, we'll have a little sit down about some stuff we've talked about before, namely the weight. First, I want to share a famous blurb from Henry Rollins:
 

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness  than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds

     

     Henry brings up a great point. The weight will always be the weight, and a 95 lb thruster is always a 95 lb thruster. The weight is a great marker of our improvement and our ability. Did you do Fran as Rx the first time around? Or can you kick the bitch around now and do it Rx? Strength and power make up a 1/5th of the General Physical Skill, and the greatest way we test that is with the weight.

     Sometime I can power that heavy load overhead, but what does it mean that I can't? It means that's it for today, but not forever. We have our days where we're not dialed in, and a previous PR feels untouchable. What do you do? You call it a day, you come back tomorrow, and you kill it! The weight is what matters, not excuses. And all the talk in the world is not going to move that bar.

     But hey, I'm only one simple CrossFitter. This quote has been thrown around a lot, and interperated by many. So, that's the question for today... what does it mean to you? Let's hear your thoughs, and for the hell of it, add in your heaviest PR (415 Deadlift for me). So pick your weight, move like you mean it... and do burpees.

3,2,1 GO!
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Yesterday's Strength/WOD:

Warm-Up: 30 Burpees

Core:
3 x 10 Knees-Thru-Elbows
3 x 15 Hollow Rocks
3 x 30 sec Handstand Hold

Dynamic Barbell WU: 1 Rep of "The Bear" (PC+FS+PP+BS+PP)
- 45 lbs
- 65 lbs
- 95 lbs
- 135 lbs
- 155 lbs

Strength:
Press 3 x 5
- 85 lbs (65%)
- 95 lbs (75%)
- 105 lbs (85%)

65 lbs (50%) x 5 x 10

WOD:
4 3 min rounds for # of Power Cleans (decrease lbs per round)
10 Hand-release Pushups
20 Air Squats
Power Cleans
*1 min rest between rounds*
Round 1 - 155 lbs (7 PC)
Round 2 - 135 lbs (12 PC)
Round 3 - 115 lbs (13 PC)
Round 4 - 95 lbs (20 PC)
Total = 52 Power Cleans
Ugh, this WOD hurt!!! What was tough was stripping the weights in between rounds, left no time for actual rest. Good stuff though.

Day 30 Burpee Challenge / 495 Burpees Total

*3511*

Back again

     Good morning folks! Sorry about the last two days. Two days ago I just got bogged down here, and yesterday, for some reason, blogger failed to work right... so it was my fault I didn't ramble only once. So to make up for it, let us get to it!

     Ok, I know that in CrossFit we recruit the power of the hips like no ones business. And why not, nearly everything we do involves the hips... and if it doesn't, we find a way to them anyway (kipping pullups anyone?). However, there is plenty of things we need strong throughout the body, and today I would like to talk about the importance of a strong backside.

     So, why to we use those back and lat muscles for anyway? Well, think about stuff like: KB Swings, Deadlift, Snatch, Back Squats etc. Yes, a lot of the times we'll talkabout hip power for these movements (like the KB and Snatch), but if you're back is like a wet noodle, then you got nothing. Let's talk about the Snatch for a minute (head out of the gutter people).

     When performing a Snatch, especially at heavy weight, imagine that your body only has two hinges. By that I mean, everything besides your knees and your hips are locked down. Arms are straight, core and back are like a 2 x 4, and our feet (inititally) are nailed to the ground. Once we begin the first pull of the Snatch (ground to knees) our core must stay super tight and our back rigid, the only thing moving is our knees come from flexion to extention. If you don't have the proper strength in your back to hold that weight without buckling, then you're going to have a bad day. The second pull (knees to extention), now we're begining to open our hips, and everything else should locked in (just like the first pull). Finally the third pull (pull our body under the bar), we have to have the appropriate strength to "catch" the load in a very low overhead squat and be able to support the weight till we are finally standing. Don't believe me? Check out the picture below of a legit Olympic Weightlifter.

     So there you have it... a strong back... just another tool required to achieve that elite fitness. Now, I don't want you to think you must look like the picture above. Stength is all relative. If you are able to move more weight that previously, then you're on the right track. So get strong, get fit... and do burpees!


"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."
     - Coach Rip

3,2,1 GO!
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Yesteday's WOD:

Warm-up: 28 Burpees

Core:
3 x 10 Hollow Rocks
5 TGU each side 45 lbs
2 x 20 Back Extentions

Dynamic Barbell WU:
Burgener Warm-Up
every 30 sec for 5 min 1 Hang Snatch + 2 Overhead Squats 45 lbs


WOD:
Alternating Movements
1 -----> 12
Hand-Release Pushups
12 ----> 1
95 lb Thrusters
Time - 19:09
This was a bucket of pain! I figured I would do something for Friday the 13th... and that did the trick.



The Day Before's WOD:

Warm-up: 27 Burpees

Core: 2 rounds
10 Hollow Rocks - 15 Hip Extentions - 20 Flutter Kicks

Dynamic Barbell WU: 1 Power Clean + 2 Front Squat + 1 Push Jerk
3 x 65 lbs
3 x 95 lbs
1 x 135 lbs

Strength:
Deadlift
3 x 5
245 lbs (65%)
280 lbs (75%)
320 lbs (85%)

Sumo Deadlift 185 lbs (50%) x 5 x 10

WOD:
3 RFT
10 50 lb Right Arm Power Snatch
10 T2B
10 50 lb Left Arm Power Snatch
10 Situps
Time - 5:03


Day 29 Burpee Challenge / 435 Burpees Total

*3511*

5/3/1 is back!

     Let me start off with, "I'm sorry." I did not get a blog out yesterday, what with the days being very busy and night being busy and little sleep... it just didn't happen. I'm back now, and I'll try not to let that excuse fly too much. So, why don't we get to it?

     Ok, so the inclusion of the Wendler program has begun. I really like this program, and it has boosted my numbers greatly in the past. Seeing as how my strength has decreased, its time to get those numbers up! Let's review how this works, or at least how I'm making it work for me:

Movement:

A Squat

B Bench Press
C Deadlift
D Press

Rep scheme
1 - 3 sets x 5 reps (65%, 75%, 85%)
2 - 3 sets x 3 reps (70%, 80%, 90%)
3 - 5/3/1 (75%, 85%, 95%)
4 - 3 sets x 5 reps (60% 65%, 70%)

So....

Week 1 - Mon: A1 / Wed: B1 / Fri: C1
Week 2 - Mon: D1 / Wed: A2 / Fri: B2
Week 3 - Mon: C2 / Wed: D2 / Fri: A3
Week 4 - Mon: B3 / Wed: C3 / Fri: D3
Week 5 - Mon: A4 / Wed: B4 / Fri: C4
Week 6 - Mon: D4 / Wed: 1RM test A & B / Fri: 1RM test C & D

     When I did this before I did this with a 4 week cycle and tested on week 5. If the movement wouldn't fit in that week I would bump up the next time it showed up. This time I'm not going to be jumping around with the weight, it will actually be in order... porobably like it originally should have. In addition to this I'm doing the "Big but Boring" program. here's an example of Monday.

Squat:
135 lbs x 5
155 lbs x 5
175 lbs x 5
then...
105 lbs Sumo Box Squat x 5 sets x 10 reps (60 sec rest between sets)
... and 24 burpees

     So I did the noted reps above, and then about 5 minutes after I loaded the bar with 50% or my max. I focused on solid form with speed. Since its at 10 reps this is more hypertrophy work (building muscle). I'm not trying to "get huge" or "ripped", but... big muscle moves big weight, and at some point I'm going to need more of the later to achieve the former.

     This may not be the CrossFit model of Constantly Varied, but I have goals in mind during this deployment, and that is to boost my strength numbers. I'm still working on my MetCon and my skills, so don't you worry. Now plug in the numbers, complete the work... and do burpees.


No video today, instead I have a great quote by our good buddy Coach Rip:

On response to a guy who had some life problems lately and afraid of sounding like a "pussy": "You don't sound like a pussy at all. You sound like a normal human being, just like me, who thankfully has a barbell to keep him sane when things get shitty...and realize that one workout out of thousands does not affect your overall progress. Training is a process, not the events of one day"

3,2,1 GO!
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Yesterday's WOD:

Push Press 3 x 2
135 lbs
155 lbs
165 lbs (f)
I just wanted to keep putting the stress of heavy weight on my body, and I haven't done heavy push presses in a long time. I figures 3 sets of 2 reps would be good, and not kill me for Bench Press tomorrow. To be clear I did get 1 at 165 lbs, just didn't get the other.
 
WOD:
7 minute AMRAP
3 Pullups
3 Stups
6 Pullups
6 Situps
9 Pullups
etc... (just like WOD 11.6, the never-ending ladder)
Rounds - 21 + 16 Pullups
That just felt good. I believe that added up to be exactly 100 pullups, I don't feel tired one bit!

Day 25 Burpee Challenge / 325 Burpees Total
Damn! 300's here we are! We are half-way to our first test... that's right, Day 50 is going to be for time, so be ready!

*3511*

Does the belt match my purse?

     Greetings all! Another report from the desert. And, you know what's sad? When you use the bathroom and start sweating because it's so hot in there. Then you step out into 90 degree weather and feel cooled down. I donno, maybe it's just me... but that seems wrong. So whatever your weather is, enjoy it. Ok, complaining over with, lets ramble

 

     Alrighty fitness folks. I have another great ramble in store for you. This time we are talking about belting it up. That's right, we're talking about weightlifting belts. Now I'm not going to get too crazy into Olympic weight belt vs. Powerlifting weight belt... that will be for another day. But, instead, what are you getting or loosing from a weightlifting belt, and what's the true purpose.

     First off, why and when do we need to use a belt? First off, there is some misconceptions about the belt. Most people will say it is specifically for you lower back. True, wearing a belt will give your body to become more aware of its position. However, the main purpose is to increase Intra-abdominal pressure (IAP). Increased IAP will add stability to your spine when performing lifting. We usually achieve increased IAP by holding our breath and contracting our abdominal, but to a point of maximal weight, that may not be enough... which is wear a weight belt comes in. Think of a weight belt as an additional set of abs, and providing that extra amount of stabilization to the spine.

     So, we just gave some pointers of when I why you should wear a belt. But why shouldn't you use a belt, and what are the cons of it? Well, you shouldn't begin your weightlifting career being added by the use of a belt. The fact of the matter is, you haven't reached your true potential of maximal weights... you just don't need it. Now, let's say you are a weightlifting God, and you are the top of the top. Should you still always wear a belt? I would say, not all the time. Wearing a belt, like I said, is like having another set of abs. When you rely on a belt to move the weight, then the strength of your abdominals may actually decrease. If you choose to wear one, then extra work must be done to ensure you are focusing on keeping the midsection strong.

     There you have it... a quick look into belts. I believe that they should be used with care and caution. However, knowing is half the battle (GI JOE!!!). In future posts were going to breaking down the difference between the Olympic style and Powelifting style of weight belt. But for now, I'm just being general. So due your homework, stay on top of it... and do burpees.



3,2,1 GO!
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Yesterday's WOD:

WOD 11.5 (kinda)
12 min AMRAP
- 9 155 lb Deadlift
- 12 Hand-release Pushups
- 15 24" Box Jumps
Rounds - 7 rounds + 9 Deadlifts
Apparently it was supposed to be 15 minutes instead of 12. I think I could have finished the 8th round. I was pretty good about form though, so I'm happy with that.


Day 5 Burpee Challenge / 15 Burpees Total


*3511*

Power!

     Hey again folks. Still a bit in the sickness realm of my fitness, but things are getting better. So much better that today, I think we have a pretty decent ramble for you... you let me know what ya think.

This is the next adventure race I'm going to do

     Alrighty then, so you'll notice that today's blog is titled "Power". Now, we've talked about Power before, being one of the 10 General Physical Skills. So, I just wanted to talk briefly about very Power-biased sport... Powerlifting.

     Powerlifting, at a competition, involves 3 big lifts: Squat, Bench Press, and Deadlift (think a little different CrossFit Total). Powerlifters do more than just that. First off, most of these guys (and gals) are just stupid Strong. Even though the guy in the video below weighs a whopping 220 lbs and can squat over 700 lbs, he can rep out 45 inch box jumps like a champ!

     Powerlifters will do a lot of accessory work that many CrossFitters gave up on. Things such as triceps extensions, lat pull downs and machines in general. But, in order for these guys to move the weight, this is things they need to work on. Judge all you want, these guys have some sick power output! And, if you don't think that these guys are fast, a lot of sprinters have trained at Westside Barbell (Louie Simmon's gym... strongest in world). Without ever having them run once, Louie was able to make them faster... strange, huh?

     Not strange at all. Remember, these guys are big on Power, and work like that will transfer over into all aspects of our fitness. So, don't ever feel cheated if you come into CrossFit and we work towards a 1 Rep Max Deadlift... Don't think of it as a "Strength Bias", how about "I'm-getting-better-bias". So squat deep, jump high... and do burpees.





3,2,1 GO!
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Yesterday's WOD


Rest Day:
Still feeling a bit under the weather. The best thing for me is going to be recovering. So no WOD today, unless you count demonstrating handstand walks...

Set for success

     Hey there everyone. One day prior to competition now. Nerves are kicking in... especially since I just found out what the events will consist of. Best of luck to me for finishing, we'll see what happens. What we don't have to worry about, is another ramble... cause those are always great!

Maybe this will be one of the events

     So, I just want to offer you all a little insight to a very skill heavy movement... the Snatch! Now, we've talked a little bit about this before (hook grip, skill transfer, Buergner Warm-up), but today I just want to touch back on the basics. We're going to talk about nothing this morning but the starting position.

BAD

AWESOME!!!

     Notice the stark contrast between the two set ups for such a difficult movement. Who do you think will rock out on this movement? The BAMF on the bottom of course! There is so much to say about just this position alone, but let me highlight some points for you:

• Feet set underneath hips, weight in the heels, toes slightly out
• Knees externally rotated 5-15 degrees (depended on length of leg)
• Lumbar curve intact and tight back with shoulders neutral
• Shoulders just forward of the bar
• Head pointed forward with eyes straight

     So what do you think about that? At least your setting up for success, not like the D-Bag shoulder rotated cat above. But this is important, without proper set up for the Snatch, or any lift for that matter, we cannot capitalize on our strength. So pull hard, open your hips... and do burpees.
    


CrossFit Youngstown from Joe Hardy on Vimeo.

3,2,1 GO!
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Yesterday's WOD

Rest Day
I only get one a week now... I better capitalize on it

Functional Belts

     Howdy howdy! Glad you've decided to come back, and become "enlightened" through the blog. This may not be a spiritual process that I'm taking you through... but I'll try not to bore you anyways.

Or maybe not

     Alright folks, today we're going to talk about a revolutionary tool, and one that we rarely see around the box. That is... The weight belt



Ta-da

      It seems there is some misconceptions about the weightlifting aide. I've seen people in the Globo-Gyms wearing this while doing bicep curls... yea, not so much. You will see the use, and benefit, from this mainly from Olympic and Power Lifting. The weight belt can be worn, and should only be worn at short intervals lifting maximal or submaximal loads.

     The purpose of this great piece is to 1) prevent hyperextention of the back (mostly for Press or Jerks); and 2) to increase inter-abdominal pressure providing more support for your lower back (great for Deadlift and Squats). The weight belt will also give you a better understanding of body awareness. But it's not all grand.

     Like everything, there's some drawbacks. For one, extended use can cause and elevation in blood pressure. So like I just said, this should only be used when attempting those max load lifts, and then be removed while resting. Also, constant use of the weight belt can cause decreased strength in your abs (after you worked so hard to get that six-pack).

     In my opinion, when used correctly, the weight belt's benefits far outweigh the few disadvantages. So take the time to learn about things like this, and you will be increasing your fitness day by day (or just continue to read the blog). I'll leave you with that folks. Move loads, cover distances... and do burpees. Have Fun!


Crossfit Regionals 2010 from Samer Abou-Zaki on Vimeo.

3,2,1 GO!
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Yesterday's Strength/WOD:


Strength:

1 rep max weighted pullup
- 45 lbs
- 53 lbs
- 63 lbs
- 70 lbs
- 80 lbs (PR)
- 85 lbs (f)
- 90 lbs (f)
- 70 lbs
I wanted to get that 90 lb PR, but it just wasn't happening. Still... I got 80!


WOD:
Every minute for 30 minutes:
3 Chest-to-Bar Pullups
6 Chest-to-Deck Pushups
9 Squats
I really wanted to try to take on Chelsea, which is same time but 5-10-15 of everything, but I've never been able to go for the full half an hour. I figured I could make the movements a little more difficult, but scale back the reps. Worked out ok, felt like I could have gone for another 1/2 hour. Oh well, I got to do Murph on Tuesday (Damn you Kevin).


Paleo Challenge Day 13/30
Still been going well, and haven't been cheating. At this point, cravings have diminished to barely anything at all... almost half way!

Thanks Coach B!

     Well good to see you all again, here at another day of the Frosh Blog. I missed you... ok, maybe I'm just saying that. But I bet you missed me, right? You don't have to say anything, I know your answer. Anyway, awkwardness aside, today we're going to talk about how we're going to improve our Snatch (hehe). With the one and only Burgener Warm-up.

'nuff said

     Coach Mike Burgener has been an Olympic weightlifting coach for years, coaching some of the best in the business. To do that, Coach B came up with the awesome tool for our Olympic Weightlifting tool box. So, if we want to improve our Snatch, or Olympic lifts for that matter, the Burgener Warm-up will help you get there. The Warm-up takes less than 3 minutes to do, and can be done before whatever workout you're about to do, it's only going to help. So now I'm going to briefly explain these 5 movements and why we do them.

Down and Up

     This is simply a shrug of the hips and shoulders. Before I get too ahead of myself let me start you off right. You will need a PVC pipe held in the snatch width (basically the same width you'd do your Overhead Squat), feet will be in the jumping stance (underneath our hips), and chest high for the entire movement. To execute bend your knees forward slightly to dip down, while keeping your chest high. Then, without leaving the ground, shrug your hips up and your shoulders up (first hips then shoulders). Do NOT bend your arms for this, that will come later. Remember, "When the arms bend, the power ends." This is very important when working on our speed through the middle. Perform 3-5 reps of this movement

Elbows High and Outside

     The starting position, and almost the entire movement as same as above. PVC at snatch width, feet in jumping position, chest up. This time after the dip and shrug, you will pull you elbows high and outside, bringing the PVC to your chest. This will cue us to keep the bar close to our bodies the entire time. Once again 3-5 reps.

Muscle Snatch

      We have a PVC, so this won't be too difficult. The "bar" and feet will be in the same position as our last 2 exercises. This time, in one movement, we will bring the bar overhead. Feet will still be planted for this entire movement, as it is just a muscle snatch. Here we are building upper body strength and working the external rotation of our shoulders on that fast turnover of the bar. 3-5 reps... go ahead an knock 'em out.

Snatch Lands

     After we complete our last Muscle Snatch, go ahead and leave the bar overhead. Make sure our shoulders are active and pushing the PVC up overhead, feet still in jumping stance. This will be the first time our feet will leave the ground. For the first rep we will drop our hips down and move our feet out about 2 inches each side, this will simulate receiving a moderate load on the Snatch. bring our feet back to jumping and do another land, this time our feet will be 4 inches wide, simulating an increased load. Back to jumping  we now land at... you guessed it... 6 inches, an even heavier load. This is a VERY important drill, because when it comes to performing the Snatch, 99% of missed lifts are attributed to foot work.

Snatch Drop

     Now, the final movement. We will still have the PVC overhead, feet back in our jumping position. For this we will go from our jumping position to our landing position (roughly squat width), very fast, and "receiving" the bar in the full squat. This is again, foot work drills needed to receive a bar in the full squat, which will be our heaviest Squat (maybe even a PR). 3 reps of this and you've done the Burgener Warm-Up.





     So there it is folks, the Burgener Warm-Up. Couple this with the Skills Transfer Exercise we talked about before, and you will be unstoppable! Don't remember that one, huh? No worries here it is -> Skill Transfer. Anyway, I hope this helped in some way. Remember, if you get stronger... it is now because of me. Till next time everyone.
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Yesterday's WOD:

I-Robot:
4 rounds for time
- 16 DB Clusters (Clean to thruster) #40 L/R arm (alt arm each round)
- 16 box Jumps 24"
- 16 Waiter Lunges # 40 R/L (alt arm each round)
- 16 Double Unders
- 16 Ring Chinups
- 16 Calorie Row
Time - 29:34
Haven't gone to this time domain in a while. Hurt something fierce

The Olympic Giant

     Howdy yall. Things going well I trust? Today is gobble-gobble eve, so overloading yourself with turkey and tryptophan will have to wait one more day. But, before we gorge why don't we sit down and have another listen to another inspiring athlete story. The story of Matthias Steiner, and his amazing victory at the 2008 Beijing Olympic Games.

Quite the game face you have

     Matthias was not born an Olympic weightlifting god, he was born 25 August, 1985 in Venice. In 1998, at the meager age of 16, Matthias competed in one of his first official weightlifting competitions. He would maintain a very brief stay in the 94 kg weight class, moving up to the competitive 105 kg weight class. Eventually he would go for broke, and compete among giants in the +105 kg weight class.

     During this time, 2004, he first met a German-born woman, Susann, who would soon become his wife. Following a dramatic departure from the Austrian Weightlifting Federation, the couple moved to German, where Matthias would apply for German citizenship.

Matthias holding a picture of his late wife

     However, tragedy hit, when in July of 2007 Susann died in the hospital due to injuries from a car accident. There Matthias made a promise to his dying wife that he would fulfill both of their dreams of being able to take home the Olympic Gold. After her death, Matthias threw himself into his training. Just one year later, he qualified for the 2008 Beijing Olympic Games.

     Matthias came into the competition as the dark horse, a very unknown competitor. Having the tough competition of crowd favorites, and eventual 2nd and 3rd place respectively, Russian Evgeny Chigishev and Latvian Viktors Scerbatihs. Coming in 4th place after the snatch, with 203 kg (446 lbs), Matthias would need to pull off a Clean and Jerk of epic proportions.

     It all came down to the final lift. Matthias called for a 10 kg jump for his third and final Clean and Jerk, bringing his total to 258 kg (567 lbs). A hush fell over the crowd, as this attempt would decide who would take home the gold. In a matter of second it was all over. Matthias beasted up a clean of over 550lbs and, without question, locked out the 1/4 ton overhead!

The medal winning jerk

     This story goes to show the incredible spirit of a man willing to win. When speaking of his late wife, he said, "She is always with me, in the hours before the competition, she's there." The super-heavyweight lifter found the internal drive and motivation it took, and all the training and drive to succeed was evident as he was standing on the top of the podium.




3,2,1 GO!

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"3 pood Grace"
30 Clean & Jerks with a 1.5 pood kettlebell in each hand
Time - 5:54

Sumo (and I don't mean the high pull)

     Greetings again everyone. I do believe we are on post #40... and I haven't missed a day yet! Granted some post, like yesterdays, did not have the full flavor of many others you've seen. However, we're still going strong. Speaking of strong we're going to talk again about the deadlift... but one we rarely, if ever, do. The Sumo Deadlift.

Close, but that's not what I'm saying

Now that's what I'm talking about

     The Sumo Deadlift is simply one of the many deadlift styles out there. There's also Romanian Deadlift, Stiff Legged Deadlift, Snatch Grip Deadlift, etc. But we're not talking about those. In CrossFit we mostly see this in the form of a Sumo Deadlift High Pull (SDHP), done at light weight and high reps. So why not put two and two together and make the Sumo Deadlift a part of your strength training.

     In a normal Deadlift our feet are under our hips with the hand outside of our feet, torso is bent forward and hips are back. In the Sumo stance our feet are about twice as wide with our hand inside of our feet, the torso is more upright and our hips are lower.

Tada

     Duke University performed a study using 13 Division 1-A Football players, testing their 12 rep max in both the conventional and Sumo Deadlift. They found that the conventional Deadlift used more of the muscles from the outer hamstrings and the glutes (ass). The Sumo Deadlift used more muscles from the quads and inner hamstrings.

     So, does this mean one is better than the other? Not at all. It means that we're working a slightly different set of muscles. Whether you used one or the other, or both, the Deadlift is still there to make you one strong mother. So that's the name of the game everyone... lift heavy things!




**Authot's Note: perform 1 burpee for every time I said "Deadlift"**


3,2,1 GO!

Dawn of the Dead(lift)

     Morning everyone! I've been up since 4am, and I'm still trucking. One cup of "paleo" coffee in and I'm ready to tackle the day... and tackle today's blog! Pardon the George A. Romero reference, but today we're going to break apart the deadlift.

... and real women

     So, the deadlift is a very sound tool to build strength, and one of the 9 foundational movements of CrossFit. I just want to make sure you're doing it right. Because, contrary to popular belief, the deadlift can be a very safe lift.

     The most important part is going to be the set up. Take a look at the picture above... this is what we want:

• Feet underneath the hips with shins against the bar
• Bar is centered over the feet with the weight in the heels
• Hips are slightly raised
• Shoulder slightly in front of the bar
• Core is tight (no man belly) and chest is up
• Spine maintained in natural curve
• Head is neutral (not craning up or down)

     Now, the second most important part... lifting weight off of the ground. We need to make sure that the bar stays as close to the body as possible, pretty much dragging against our shins. As we lift to the weight to our knees we have to make sure that our torso maintains the same angle. Once the bar reaches the knees we will then open up the torso and bring the hips forward.

     The weight is lowered the same way it is lifted. Starting from the fully open and standing position we will then bring our torso forward (while maintaining a tight back) and send the hips back. However we MUST NOT send our knees forward until the bar reaches the knee caps. Then we will maintain the angle of our torso (just like before) and send the knees slightly forward... then repeat! But, this is me just talking, check out the video below.



Women's Nationals 2009 Deadlift from Kelli Lambert on Vimeo.
 
     The top of the torso may not be "super" tight, but then again SHE is lifting a crap load of weight! So keep at it guys and gals, because at the end of the day... I just want you to pick up heavy shit.

"When the ^%# did we get ice cream?!"
     - The Ringer

3,2,1 GO!

5,3,1 GO!

     Good Sunday everyone... or whenever your decide to perv the blog. It's been a been a busy month, but don't worry, I'm never too busy to ramble for my loyal followers/viewers. And you know me, I'm all about getting the information to you!

     So, today I'm going to share with you of how I get all big a strong (kinda). So my weakness would be my strength (makes sense doesn't it). I'm fairly comfortable with the bodyweight movement, I mean I'm no Speal, but I can hold my own. But what destroys me is picking up heavy things. To fill in this gap I'm on my second rotation of Jim Wendler's 5/3/1 method.



If this guy told you how to get strong, I'd listen

      So, what is the 5/3/1 program? Well, it's designed to boost your strength by focusing on 4 different exercises: Press, Bench Press, Deadlift and Squat. The great thing about this program is you're never lifting your max load, but just shy of it. This is a 4 week program designed to build up as the weeks progress, with the final week deloading. It works like this:

Week 1: 65% x 5 reps, 75% x 5 reps, 85% x 5 reps or more
Week 2: 70% x 3 reps, 80% x 3 reps, 90% x 3 reps or more
Week 3: 75% x 5 reps, 85% x 3 reps, 95% x 1 rep or more
Week 4 (deload): 40% x 5 reps, 50% x 5 reps, 60% x 5 reps or more

     What does it mean, "5/3/1 rep or more"? Well, when you get to your final set you should push to get as many reps in as possible without going to failure. Or, as Wendler puts it, the final set will be the one that "puts hair on your balls".




Put that in an AMRAP!

     So, the way I've been doing it is 3 days a week I'm incorporating these strength movements. You'll notice that there are 4 exercises, so I have to mix it up a bit, like this:

Week 1: M- Press W- Deadlift F - Bench
Week 2: M - Squat W - Press F - Deadlift
Week 3: M - Bench W - Squat F - Press
Week 4: M - Deadlift W - Bench F - Squat

     As I said, I'm on my second rotation of this program, and I've seen some drastic improvements! My Deadlift went up 30 lbs, Bench went up 10 lbs, Squat and Press have stayed the same. So these are the goals I'm shooting for: Deadlift 400lbs (35lbs away), Bench 225lbs (35lbs away), Squat 250lbs (25lbs away), Press 170lbs/bodyweight (... still a while away). I still have a while till I achieve these goals, but I think I will be able to reach them with this program.

     I hope everyone enjoys the rest of your weekend. Does anyone have any Strength goals they'd like to achieve? Let's hear em! Post to comments, and I'll talk to you guys again soon.



3,2,1 GO!