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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:


Thursday, October 16th 2014

THURSDAY
Mobility: Wrists
Strength/Skill: Work up to your 3RM, then perform 1 max effort set at 80%. Post WOD Bulletproof Shoulders
Challenge: n/a
Fitness - 3 Rd’s not for time:
200M run, 10 Dynamic Push Ups, 10 V-ups
Sport - 3 Rd’s not for time:
200M run, 10 Dynamic Push Ups, 10 V-ups
COMP Team: Invictus

Bulletproof Shoulders: 

3 Rd’s

15 Scap Push Ups
15 Side Plank Rotations
10 Y’s with a max effort hold on the last
10 barbell rows (115/75)
:30- :60 barbell hang

It’s CrossFit and It’s Going to Hurt

“I’ve never felt something like this,” my athlete Amy said as she grabbed her lower back. I could see fear set in. I watched her walk out. I didn’t see her again for a month.

 

josh bunch, crossfit, crossfit pain, crossfit injury, practice crossfitLater I learned that Amy, fearful and in pain after a wayward pull-up attempt, made an appointment to see a physical therapist before she even left the parking lot. The following day he prescribed rehabilitation drills for a small muscle tear. “Be careful and it will heal soon,” the therapist advised. One month later, she returned to Practice CrossFit, physically recovered, mentally not so much.

 

I was proud of her for taking the responsibility required to get fixed, not so proud of the fact that she had ignored my pleas to come in and let me find things for her to do. I understand now. I was the one that hurt her after all. Why would she ever trust me again? The guy who never told her that training is like a coin. One side is result; one is risk. You can’t have one without the other.

 

When you start CrossFit you will be overwhelmed by a sense of accomplishment. It hangs in the air like the smell of a pretty girl’s hair. You’ll feel like the mayor running for office in Pleasantville – kissing babies, shaking hands, making friends. But eventually you’ll learn you’re not in Pleasantville. You’re in real life, and CrossFit will hurt. Three years ago, I would have hidden that truth. Now, I think CrossFit’s ability to hurt is also its most commendable quality.

 

How do I know you will hurt? I am a CrossFitter and affiliate owner, and, like a bad ex-girlfriend, CrossFit hurt me. I have a tear in each patellar tendon to prove it. To be fair and as is often the case, I arrived at CrossFit from a life of poor training habits and I decided not to correct them as I dove in. CrossFit showed me my folly through large loads moved quickly. That was my first big CrossFit lesson. Amy was my most profound.

 

Amy taught me what I should have told her from the beginning. “Welcome to Practice CrossFit. It’s going to hurt.”

 

Perhaps then Amy’s minor injury wouldn’t have jarred her. Most people that walk into my box, like Amy, have no athletic background. They’ve spent their life sick – eating poorly and rarely exercising – and know discomfort but not pain. And they’ll do anything to avoid pain. Everyone, from our parents to our doctors, has told us pain is bad.

 

josh bunch, crossfit, crossfit pain, crossfit injury, practice crossfitBut as I’ve learned, a pain-free life isn’t necessarily a good one. My dad died at 59, fat and alone, and he avoided and medicated his pain away. Because of CrossFit, I’m fit and surrounded by true friends. And each day I endure pain in the WOD, and occasionally get hurt or injured, but I accept it as the price for this life.

 

To this day, after six years of constantly CrossFitting, I still get butterflies every time I workout. I don’t get them from imminent bliss – I get them from inevitable pain. Pain I choose to endure, risk I choose to take for the tremendous reward to follow.Rewards that look like chiseled abs and massive shoulders on the outside. Inside, my rewards feel like knowing I will become nothing like my father, nothing like those who do their best to avoid all forms of challenging and rewarding pain.

 

I failed Amy and others like her by not making them aware of the potential CrossFit brings for injury and pain. I did not prepare her for that day of reckoning, when she would be given the choice many of us will face: fight or give up. Either option will hurt. One is brief, now and on your terms. The other is chronic, an unwelcomed surprise that may never go away.

 

Amy’s month off turned into many months of mental reassurance that I believe could have been eliminated if I would have given her the common knowledge that keeps me moving no matter how much it hurts to do so: It’s CrossFit and not doing it is going to hurt much more than doing it ever will.

 

Haters try to destroy CrossFit’s reputation by telling stories of people getting injured because they pushed too hard in a WOD or local competition. Let them tell those stories. If there ever was a sales pitch for CrossFit, that’s it. Any exercise program that can motivate people to work that hard – to give their all – is exceptional and worth defending.

 


Wednesday, October 15th 2014

WEDNESDAY
Mobility: Glute Activation
Strength: Work up to your 3RM then perform 3 singles with 20 seconds rest between each. 3 Sets.
Challenge: n/a
Fitness: EMOTM for 12 minutes
ODD: 10 Walking KB Lunges EVEN: 60 Single Unders
Sport: EMOTM for 12 minutes
ODD: 10 Weighted Box Step Ups (95/65) EVEN: 40 Double Unders
COMP Team: Invictus

Coaches “Plan of Attack” - This won’t be a major “gasser.” Mostly a strength building day. Looking for perfect form on those lunges. Don’t bounce your knee off the ground like a crazy person!


Tuesday, October 14th 2014

TUESDAY
Mobility: Hips
Strength: 20 UB Squats + 5-10 lbs from last week
Challenge: n/a
Fitness - 2 Rd’s for time, 3 minute rest between rounds:
Row 500 M, 6 Hang Power Clean + Front Squats, 12 Burpees Over the Bar
Sport - 2 Rd’s for time, 3 minute rest between rounds:
Row 500 M, 6 Hang Squat Cleans (165/115), 12 Burpees Over the Bar
COMP Team: Invictus

Coaches “Plan of Attack” - When you have these built in rest times our expectation is that you push the pace during the work. Keep the intensity high. Tape your thumbs. The hang position will beat them up! Also work on staying low during the burpees over bar.

Check out this sweet compilation of Franco’s life in Fitness. We are incredibly lucky to have someone like him willing to share all of his experience with us.

franco

 

 

 

 

 

 

 

 

 

 

 

 


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