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Wednesday, October 29th 2014

WEDNESDAY
Mobility: Glute Activation
Strength: 20 minutes to find a new 3RM Deadlift
Challenge: PR
Fitness: EMOTM for 9 minutes
M1 – 60 Single Unders M2 – 20 RKBS M3 – 10 Burpees
Sport: EMOTM for 9 minutes
M1 – 50 Double Unders M2 – 20 RKBS M3 – 12 Reverse Lunges with KB
COMP Team: Invictus

Coaches “Plan of Attack” - 20 RKBS in 1 minute is no joke. You’ll likely need to go unbroken or take 1 short break but it will be difficult to make it in the minute if you split it up more than that. Choose a weight accordingly! Really, the goal today is to find a new 3RM Deadlift. You guys have put in the labor – now you can reap the fruits!

The article is as advertised. It’s very comprehensive. You don’t need to tackle it all at once but it’s a great resource.


Tuesday, October 28th 2014

TUESDAY
Mobility: Hips
Strength: 20 UB Squats, add 5-10 pounds from last week
Challenge: n/a
Fitness: 12-9-6-3
Hang Cleans + Front Squat (go heavier than you’re used to), Box Step Ups, Atomic Sit Ups
Sport: For time
9-7-5-3 Squat Cleans (175/120), 12-9-6-3 Burpee Box Jump Overs
COMP Team: Invictus

Coaches “Plan of Attack” - The goal should be no missed reps. The weight is designed to be heavier than you’re used to. The volume is taking that into account. If you finish this workout in sub 5 minutes you went too light! Finish the pull before dropping underneath the bar!

As always, click the headline to access the original source!

What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

 

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Calf bottom. Right photo: Calf top.

 

READ MORE: The 4 Best Self-Myofascial Release Products on the Market

 

Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.

 

A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Chest – front delt. Right photo: Lats.

 

READ MORE: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)

 

Why Am I Doing Something That Hurts?

For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.

 

It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting self-myofascial release. For most people you will be cleared immediately and your doctor will encourage the practice.

 

Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.

 

Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrong. When was the last time you trained like you were a teenager, going hard without a second thought, and injuries were something that only happened due to physical trauma like a 250lb linebacker hitting you?

 

RELATED: How Foam Rolling Relieves the Pain of Working a Desk

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Hip adductor. Right photo: Hip extensor – glute.

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Hip flexor. Right photo: Inner quad.

 

What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.

 

This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.

 

How Does Self-Myofascial Release Work?

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.

 

The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: IT band bottom. Right photo: IT band top.

 

How Do I Know What to Foam Roll and How to Do It?

Areas to focus on can be identified in two different ways. The first is through screenings. If you have followed the last two articles - squat screening and hip hinge screening - and have had struggles with either movement, you should include foam rolling in your workout and recovery program. You may target specific areas/muscles that relate to the movements you are focusing on.

 

READ MORE: The FMS – 8 Articles to Help Assess Yourself and Your Clients

 

If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.

 

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second.When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.

 

If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball, Theracane, or Trigger Point Therapy Kit.

 

Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Lacrosse ball – hip. Right photo: Lacrosse ball – shoulder blade.

 

What Happens After Foam Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.

 

foam roller, foam rolling, myofascial release, self-myofascial releasefoam roller, foam rolling, myofascial release, self-myofascial release

Left photo: Mid-back. Right photo: Upper back.

 

 

 

 

 

 

 

 

 

 

 


Monday, October 27th 2014 and Weekly Preview

10/27/2014
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Shoulders Hips Glute Activation Wrists Hips
SKILL OR STRENGTH: Fitness – Continued Split Jerk Practice Sport – Find a heavy single of 1 push press + 1 split jerk 20 UB Squats, add 5-10 pounds from last week 20 minutes to find a new 3RM Deadlift L-sits! Fitness – Technique work of touch and go power snatches Sport – Find a 3RM touch and go power snatch
CHALLENGE: 4Rd’s n/a PR n/a n/a
FITNESS: 15 minute AMRAP 12-9-6-3 EMOTM for 9 minutes 4 Rd’s not for time: 5 – 1 minute Tests with 1 minute Rest
Row 500 M or Run 400M (ideally switch every rd), 15 Ring Rows, 10 Push Presses (95/65) Hang Cleans + Front Squat (go heavier than you’re used to), Box Step Ups, Atomic Sit Ups M1 – 60 Single Unders M2 – 20 RKBS M3 – 10 Burpees 6 Strict Ring Rows, 12 Ball Chops, 6 High Box Jumps Test # 1 Unbroken Power Snatches (95/65) Test # 2 – Unbroken Back Squats Test # 3 – UB RKBS Test # 4 Push Ups Test # 5 Single Unders
SPORT: 15 minute AMRAP 9-7-5-3 EMOTM for 9 minutes 4 Rd’s not for time: 5 – 1 minute Tests with 1 minute Rest
Row 500 M or Run 400M (ideally switch every rd), 15 Pull Ups, 10 Push Presses (135/95) Squat Cleans (175/120), Burpee Box Jump Overs M1 – 50 Double Unders M2 – 20 RKBS M3 – 12 Reverse Lunges with KB 6 Strict Pull Ups, 12 Ball Chops, 6 High Box Jumps Test # 1 Unbroken Power Snatches (115/75) Test # 2 – Unbroken Overhead Squats Test # 3 – UB AKBS Test # 4 UB HSPU’s Test # 5 Double Unders
COMPETITORS: Invictus Invictus Invictus Invictus Invictus

Coaches “Plan of Attack” - 4 Rd’s will be tough. It’ll require that you take few breaks between movements and more importantly, between rounds. Whether you hope to get 4 rd’s or not, everyone should pace the same; conserve yourself on the row/run and aim to go unbroken or as few sets as possible in the pulls and presses. Choose a weight that you think you can go unbroken on the push presses.

Awesome Sauce Team mates Lina Krubnik and Stephen Lucero both with birthdays this weekend. You see this over and over again but Lina and Steve are two of our best athletes and they also happen to be ACF OG’s. Meaning they have been with us for over 3 years. Coincidence? Nope! It’s all about putting in the time. Athleticism aside, they’re just awesome people who have cemented themselves in the ACF community and culture. HBD guys! – Your ACF Fam

Former ACF’er, Sam Johnson, featured on NBC with a fun tribute to SF. He recently dropped a new album which features this song. The whole album is FUEGO! Click the link to access the original link. You’ll also see another ACF’er, Kiko Nasciemento dancing around in the video. Fun stuff!

Sam Johnson Pens Love Letter to San Francisco

Courtesy of Sam Johnson
Sam Johnson filmed his video for “The City” in San Francisco.

In the new video for his song “The City,” local singer-songwriter Sam Johnson offers many familiar San Francisco sights: Cable cars, Fisherman’s Wharf, City Hall, Giants fans in fuzzy animal hats.

The song, a jangly guitar pop piece, is a plea for a lover or friend to “get your butt back to the city where you belong.” The video, directed by Brian Storm, makes a visual case for our beautiful town, foggy beaches requiring hoodies and all.

Watch Sam Johnson’s video for “The City” below:

 

 

 

 

 

 

 

 

 

 

 


Saturday, October 25th 2014

Yes, it’s supposed to rain tomorrow. The rain won’t stop Cruz and I from coaching the ever so awesome Fun-Damentals and Advanced CrossFit. If you’re there, we’re there! With that said, if its insane outside, go workout inside lol.

Tomorrow’s workout will depend on whether or not it rains and how hard. We’ll likely stick to KB’s, Slam Balls, and running. Commmmme on let’s have some fun!

grumpycatrain


Friday, October 23rd 2014

FRIDAY
Mobility: Hips
Skill: Test your 500 M row time – 2 attempts
Challenge: Men – Sub 1:30 Women – Sub 1:50
Fitness: 5 – 1 minute Tests with 1 minute Rest
Test # 1 Unbroken Power Cleans (115/75) Test # 2 – Unbroken Front Squats Test # 3 – Unbroken Toes to Bar Test # 4 Max Calories Rowed Test # 5 Max Burpees
Sport: 5 – 1 minute Tests with 1 minute Rest
Test # 1 Unbroken Power Cleans (135/95) Test # 2 – Unbroken Front Squats Test # 3 – Unbroken Toes to Bar Test # 4 Max Calories Rowed Test # 5 Max Burpees
COMP Team: Invictus

Coaches “Plan of Attack” - If you break rhythm/set the bar down you’re done. I’m not interested in how many cleans you can do after resting it on your back for 15 seconds or any other clever stuff. How many cleans can you without stopping? That’s the goal. Same goes for all other movements. Looking forward to some big numbers!!

Click the headline to access to original source.

Love CrossFit? 5 Tips to Avoid CrossFit Burnout

CrossFit, Masters Athletes

Is it possible to be sick of CrossFit? Them’s fightin’ words, to be sure, but think about it. CrossFit is so engaging and addicting that we often go at it so hard and fast right from the start that memes have arisen about how we can’t shut up about it. Tosh.0 joked about it:

 

 

And this College Humor video has been burning up the Internet:

 

 

From the first WOD, we live it, inhale it, love it. CrossFit has such an amazing impact on our bodies, minds, strength, and skills, that we just want more. More of the addictive tonic that CrossFit becomes. We love the box, our friends, making gains, hitting goals, andgetting on the leaderboard.

 

RELATED: The CrossFit Games Open: Let Go of the Leaderboard

 

Early on, everything is a personal record. It seems like the trajectory can only ever be up.Then we hit a wall. We level out on progress, so we adopt some new goals (competitions, a muscle up, ten muscle ups, the CrossFit Games). You tinker with nutrition, you place well in a few local throwdowns, you make the top 200 for the Master’s qualifier or make your regionals team.

 

But then one day, you realize you have been doing this for years and, ultimately, doing pretty much the same thing.

 

Going Through the Motions

Does it seem like every year, year after year, your training consists of: winter, WOD WOD WOD, CrossFit Games Open, spring, WOD WOD Murph, WOD WOD WOD, summer, WOD WOD, competition, WOD, fall, Barbells for Boobs, Halloween party, WOD, Twelve Days of Christmas WOD, repeat?

 

Perhaps you have been stuck at a 125lb snatch for two solid years or you’ve gotten your “Fran” time down as far as you can possibly get it. You’re achy, you’re busy, and your hands always hurt. And so help me if you drag yourself into the box and see the “Filthy Fifty” one more time on the whiteboard, you may just eviscerate your coach in full view of the kid’s class.

 

crossfit, burnout, plateau, Programming, goals, competition, specialist

 

It’s called burnout. It happens with any activity after enough high-intensity exposure. It can be tantamount to putting a piece of wood on a lathe and letting it spin at high speed for too long. You initially create some pretty spectacular woodwork, but eventually, you just whittle it down to a nub. And if you’re not careful, you may end up dreading the thing you love the most: CrossFit.

 

5 Tips to Avoid CrossFit Burnout

1. Talk to Your Coach About Switching Up Your Programming

If you are attending the classes, perhaps you’re ready to move on to individualized programming that targets your specific goals. If you have been going to the 10:00am class day after day, year after year, then it may be time to change up your game.

 

Unless the programming is spectacular, years of the same thing can result in plateau and burnout, so moving into a different track may be what you need. There are a number of online sources for quality daily programming such as CrossFit InvictusOPT, and more, so this may be the shot in the arm you need. Do this in consultation with your coach.

 

“[I]f you’re not careful, you may end up dreading the thing you love the most: CrossFit.”

2. Develop One-, Two-, and Five-Year Plans

One of the ways I see burnout flaring up the most is when athletes hop from goal to goal but never really accomplish any of them. Step back and really ask yourself, “Why do I do this?” Write the answer down. If it’s, “To be healthy and viable when I am 85,” then by all means continue (in which case you are likely not experiencing burnout anyway). But if you answer, “I am not really sure,” then perhaps it’s time to figure it out.

 

Do you have competition goals? Local or national? Do you have specific strength-related goals? Do you want to make it onto an NPGL team? Lose weight? Get a muscle up?Whatever your goals, define them, then lay out a course by which to achieve them. Again, this should be done in conjunction with your coach. Develop a process by which to achieve those goals. SMART goals are all well and good but they don’t create a process. That’s what your coach is for.

 

crossfit, burnout, plateau, Programming, goals, competition, specialist

 

3. Choose Competitions Wisely

Seriously guys. Stop doing every weekend competition that comes along. You should do, at most, two or three competitions in a year, and that assumes you are not on a regionals team or going to the CrossFit Games. Competitions not only throw off your programming for a couple weeks (a week leading up and a week of recovery), but they beat you up. If you are doing one a month, you are doing too damn many. If you are doing more than one a month, then you are never recovering and it’s no wonder you’re feeling burnt out. You are, literally, burned out.

 

“Stop doing every weekend competition that comes along. You should do, at most, two or three competitions in a year, and that assumes you are not on a regionals team or going to the CrossFit Games.”

4. Consider an Even Bigger Change

Here comes the blasphemy. It’s perfectly okay to consider moving out of CrossFIt and into a completely different realm. There are a lot of people who started in CrossFit and moved on to a more specific discipline. Gillian Ward moved out of a fairly high-profile CrossFit presence into powerlifting and physique competitions. Tamara Reynolds did the same with weightlifting and coaching. Mark Nelson, a member of the second-place-in-the-world CrossFit Conjugate Black team has now dedicated himself to weightlifting.

 

The fact is, the landscape is dotted with thousands of athletes who started in CrossFit and as a result found weightlifting, powerlifting, bodybuilding, or some other specialty and have left the CrossFit world altogether. There is nothing wrong with that. There is also nothing wrong with devoting a year or more to such a specialty. If you are burned out on CrossFit, think about weightlifting for a full year. You can always come back.

 

crossfit, burnout, plateau, Programming, goals, competition, specialist

 

5. Take a Break

I have read a number of similar “avoiding burnout” articles online and they suggest you can take a break but not a very long one or you’ll never come back. I disagree. There are a lot of people who try CrossFit and stop coming, and never come back.

 

Those people are not burned out CrossFitters. They are merely people who didn’t like CrossFit. If you are the type of person who loves CrossFit so much that you became burned out because you ground yourself to a stump, then there is little danger you will not have the motivation to return.

 

RELATED: Just Love the Bleep Out of It

 

Talk with your coach (notice a trend?). If you feel you need a month off to travel, see the world, veg on the couch and watch TV, eat donuts and reset, then I am sure your coach can work with you to plan a reentry process after your break. After all, don’t people who are injured do pretty much that same thing? It’s a forced break, but they always come back.

 

Have you experienced CrossFit burnout? How did you handle it? Did you move to another sport or take a break? Share your thoughts and experiences to the comments below.

 

Photos courtesy of Jorge Huerta Photography.

 

 

 

 

 

 

 

 

 

 

 

 


Thursday, October 23rd 2014

THURSDAY
Mobility: Wrists
Strength: Find a new 3RM Strict Press – Post WOD Accumulate 4 minutes in the bar hang
Challenge: PR
Fitness - Complete the following not for time:
4 Rd’s of 8 Defecit Push Ups, 8 Barbell Rows, 8 High Box Jumps with a step down
Sport - Complete the following not for time:
4 Rd’s of 8 Defecit HSPU’s, 8 Strict Pull Ups, 8 High Box Jumps with a step down
COMP Team: Invictus

Coaches “Plan of Attack” - These movements are specifically programmed bc the workout is “not for time.” Focus on movement quality. Self-correct your errors. Is your core collapsing mid push push? Try focusing on keeping your butt squeezed the whole movement. If you hold yourself to correct movement, it’ll become second nature. Looking forward to seeing this in action tomorrow!

ACF Birthday in the house and it’s an OG. Justin Mangat, the sunrise killah and WOD time 9:15am, noon, 5, 6, and 7:00 pm are aiming to beat. Justin is simply a genuine person, as nice a guy as they come. Living up to the complimentary stereotype of nice canadians, Justin recently advised another new ACF’er during the warm up to not step on an empty bar as it shortens it’s lifetime. Being the guy who he is he said it in the nicest way possible. That didn’t stop Justin from “stewing”about it all WOD and then apologizing to him, post WOD, for having corrected him, lol. I’ve also caught Justin cursing during a WOD then immediately apologizing for it. What a guy! Finally, I respect anyone and everyone that CrossFit’s. The 6am’ers are a different beast though. And Justin at 6am is incredible to watch. He puts it all out on the line, day in day out and regularly collapses because of how hard he is pushing before most people are even awake. The Justin’s of ACF make us the community and the box of bad asses we are. HBD Justin – Your ACF Fam

Congratulations to Dawn & Justin for their recent engagement!!!


Wednesday, October 22 2014

WEDNESDAY
Mobility: Glute Activation
Strength: Work up to 90% of your 3RM, then complete a max effort set at 75%
Challenge: n/a
Fitness - Complete the following for time (break up however you would like):
50 RKBS, 50 Goblet Style Reverse Lunges, 50 Sit Ups, 50 Chops
Sport - Complete the following for time (break up however you would like):
50 RKBS, 50 Goblet Style Reverse Lunges, 50 Sit Ups, 50 Chops
COMP Team: Invictus

Coaches “Plan of Attack” - I love chippers. I also like doing big sets, and moving on to the next movement. I don’t think it’s necessarily the best and quickest way to complete the WOD but for me, the most fun! You can of course just do 5 rd’s of 10 for each movement.

 

Thanks for posting this, Inger. Want to tell everybody about how ACF is the bees knees?! It could make you $500 bucks!! See below.

On Friday we publish October's Virtuosity piece that explains what makes Kris Morrill—owner and head coach at World Camp CrossFit in Georgia—so special.</p><p>Tell us why you love your CrossFit coach, your affiliate or your garage crew, and your story could be featured in the CrossFit Journal. We’ll select one per month for publication. In thanks, we’ll pay the author US$500 and send his or her affiliate or garage gym a $500 Rogue Fitness gift card. Submit at Virtuosity@crossfit.com.</p><p>Review submission guidelines here:http://library.crossfit.com/free/pdf/CFJ_2014_09_VirtuositySubmissions_Warkentin.pdf.</p><p>Please note: Submissions that do not conform to the submission guidelines will not be considered. Only winners will be contacted.</p><p>Photo by Shae Foy

On Friday we publish October’s Virtuosity piece that explains what makes Kris Morrill—owner and head coach at World Camp CrossFit in Georgia—so special.

Tell us why you love your CrossFit coach, your affiliate or your garage crew, and your story could be featured in the CrossFit Journal. We’ll select one per month for publication. In thanks, we’ll pay the author US$500 and send his or her affiliate or garage gym a $500 Rogue Fitness gift card. Submit at Virtuosity@crossfit.com.

Review submission guidelines here:http://library.crossfit.com/free/pdf/CFJ_2014_09_VirtuositySubmissions_Warkentin.pdf.

Please note: Submissions that do not conform to the submission guidelines will not be considered. Only winners will be contacted.

Photo by Shae Foy


Tuesday, October 21st 2014

TUESDAY
Mobility: Hips
Strength: 20 UB Squats, add 5-10 pounds from last week
Challenge: n/a
Fitness - 3Rd’s for time:
400 M run, 10 Push Ups, 5 Hang Power Cleans + Front Squat
Sport - 3Rd’s for time:
400 M run, 10 Ring Dips, 5 Heavy Squat Cleans (165/115)
COMP Team: Invictus

Coaches “Plan of Attack” - Pretty straight forward hear folks! Looks fun. I recommend taping the thumbs anytime we’re doing work from the hang positon. Fitness I didn’t list a weight bc we’d like you to pick something that’s heavy for you. Not so heavy, however, that your technique suffers.

Click the headline to access the full article at Juggernaut Training Systems.

“Before I learned the art, a punch was just a punch, and a kick, just a kick. After I learned the art, a punch was no longer a punch, a kick, no longer a kick. Now that I understand the art, a punch is just a punch and a kick is just a kick.”

–Bruce Lee

There are tons of great articles here on programming, nutrition, and guidelines to general badassness.

I hope this is one that simply helps enhance those.

When I started lifting, I just figured I would need to work really hard, stop eating shit, and keep going until I owned a weight.  Then I would make a big jump and start all over again. I had a few buddies that would lift with me after school and we made great gains even as teenagers without a lick of knowledge about programming. And that worked…

…for a long time.

Then I got REALLY into reading about programming, periodization, westside, madcow, nutrient timing, insulin sensitivity, thyroid regulation, metabolism, etc. and my mind was blown. The more I read, the more I felt like I understood nothing, but I couldn’t stop.

Over the years, I made fitness my career, and I would apply these programs/theories to different clients, and myself with mixed success. Sometimes it would work really well, other times, nothing would happen. Why?

We could go into responders and non-responders, volume, recovery, genetics, etc.

But I don’t think that is what separated the great successes from the failures. And I know this because the successes started increasing when I started doing a simple thing: simplifying and getting peopleEMOTIONALLY involved.


Monday October 20th, 2014 and Weekly Preview

10/20/2014
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Shoulders Hips Glute Activation Wrists Hips
SKILL OR STRENGTH: Fitness – Split Jerk Skill Work. Sport – Find a 3RM Split Jerk 20 UB Squats, add 5-10 pounds from last week Work up to 90% of your 3RM, then complete a max effort set at 75% Find a new 3RM Strict Press – Post WOD Accumulate 4 minutes in the bar hang Test your 500 M row time – 2 attempts
CHALLENGE: All 18 minutes n/a n/a PR Men – Sub 1:30 Women – Sub 1:50
FITNESS: Monthly Featured Invictus WOD – Modified 3Rd’s for time: Complete the following for time (break up however you would like): Complete the following not for time: 5 – 1 minute Tests with 1 minute Rest
EMOTM for 18 Minutes – M1 50 Single Unders + 5 Ring Rows M2 10 Burpee Box Step Ups M3 – 10 Push Presses (95/65) 400 M run, 10 Push Ups, 5 Hang Power Cleans + Front Squat 50 RKBS, 50 Goblet Style Reverse Lunges, 50 Sit Ups, 50 Chops 4 Rd’s of 8 Defecit Push Ups, 8 Barbell Rows, 8 High Box Jumps with a step down Test # 1 Unbroken Power Cleans (115/75) Test # 2 – Unbroken Front Squats Test # 3 – Unbroken Toes to Bar Test # 4 Max Calories Rowed Test # 5 Max Burpees
SPORT: Monthly Featured Invictus WOD 3Rd’s for time: Complete the following for time (break up however you would like): Complete the following not for time: 5 – 1 minute Tests with 1 minute Rest
EMOTM for 18 Minutes – M1 30 DU’s and 8 Pull Ups, 10 Burpee Box Jump Overs, 10 Push Presses (115/75) 400 M run, 10 Ring Dips, 5 Heavy Squat Cleans (165/115) 50 RKBS, 50 Goblet Style Reverse Lunges, 50 Sit Ups, 50 Chops 4 Rd’s of 8 Defecit HSPU’s, 8 Strict Pull Ups, 8 High Box Jumps with a step down Test # 1 Unbroken Power Cleans (135/95) Test # 2 – Unbroken Front Squats Test # 3 – Unbroken Toes to Bar Test # 4 Max Calories Rowed Test # 5 Max Burpees
COMPETITORS: Invictus Invictus Invictus Invictus Invictus

Coaches “Plan of Attack” - Today’s workout is brought to you by Invictus, a well known CrossFit gym that has produced some of CrossFit’s best athletes. They most recently won the 2014 CrossFit Games Team Division. The workout is impossible, and that’s ok. Sometimes we create workouts we know wont complete – that you know you’ll likely not complete – it shouldn’t stop you from trying.  We actually scaled back this workout. The COMP team just completed a 30 minute version of this but it was first released as a 24 minute workout. They also originally called for 10 pull ups (not 8) and 12 Push Presses (not 10). None of us were able to keep up with this (though Dawn was close) so we wanted to cut you guys a little break ;). Have fun and kick ass! This is the kind of workout that kills you then 15 minutes after the WOD has you feeling more alive than ever!

This guy… oh man lot’s to say. We’ll save it for tomorrow. Good Lord Hux is the man.


Saturday, October 18th 2014

STRENGTH: 

Find a 1RM of the following movement:

1 Power Snatch + 1  Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

*The bar cannot be released from your grip during the entire movement.

WOD:

Partner Up

P1 – 15 Power Cleans (135/95)
P2 – 15 Power Cleans
P1 – 20 Toes to Bar
P2 – 20 Toes to Bar
P1 – 15 Thrusters (135/95)
P2 – 15 Thrusters
P1 – 20 Pull Ups
P2 – 20 Pull Ups
P1 – 15 Clusters (135/95)
P2 – 15 Clusters
P1 – 20 C2B Pull Ups
P2 – 20 C2B Pull Ups

* I would love for some of you to set a goal of going UB on the barbell movements, meaning all reps are touch and go.

ACF – Forging Elite Fitness with awesome views and people.


Friday, October 17th 2014

FRIDAY
Mobility: Hips
Skill: Explosive Jump Training
Challenge: Clear the jump course and also carry partner in WOD
Fitness - Partner WOD for time:
Object Carry Point A -> Point B then 50 Plate Squats, 50 KBS, 50 Ball Slams, 50 Burpees over partner Object Carry Point B -> Point A
Sport - Partner WOD for time:
Object Carry Point A -> Point B then 50 Plate Squats, 50 KBS, 50 Ball Slams, 50 Burpees over partner Object Carry Point B -> Point A
COMP Team: Invictus

Objects: 2 plates (45/35), 2 KB’s (53/35), 2 Slam Balls, 2 Med Balls, 1 Dumbbell. *Optional challenge: carry partner

Rules: 1 Object must be joint carried by the partners on both trips. You can carry as many objects as you would like but they must be carried not dragged, or rolled. You cannot run with objects, only fast walking. You must finish all of one movement before moving onto the next.

Click the picture to access the full article. SO. MUCH. GOOD. INFO!

THE SHOULDER HEALTH ESSENTIALS

BY DR. QUINN HENOCH 

The shoulder complex is an intricate network of muscles and joints working together to produce a substantial amount of motion.  This network also works to stabilize the demanding movements and positions we ask of it in the weight room and in competition.  

In this article, we will focus on the muscle group common to many rehab and corrective protocols – the rotator cuff.

A couple of key points before we begin:

  1. Training shoulder ‘stability’ does not mean shoulder stiffness or tightness.  It means that you possess appropriate control of the movement that you produce and resist movement that you do not want to produce.

  2. None of the drills that are outlined here will make any bit of difference if you are not putting first priority on ribcage position.  The ribcage is the foundation for which the shoulder complex resides.  If it is out of position, the shoulder complex and surrounding musculature will be out of position; which may result in faulty mechanics.  If you have not already done so, read the following article first, which details this intimate relationship:


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