Wednesday’s WOD 5/22/13

Posted May 21, 2013 By Gonzo

Buy In:

Deadlift

3, 5 or 7

WOD:

3 Rounds for time

10 Hand Stand Push Ups

10 Deadlifts 225/135

50 Air Squats

Rest 2 Minute between rounds

*Scale Up: 275/185 Deadlifts

 

Cash-Out:

Stretch

 

For today’s buy in we are going to perform the deadlift.  Work towards a 3, 5 or 7 rep max.  You know the deal… feeling strong go for 3.  No so much?  Go for 5 or 7.  Try to increase your numbers from last weeks.

For today’s workout we are going to perform a 3 round triplet.  This workout will be completed as an interval WOD.  That means you will complete each round as fast as you can, with a short rest in between.

For some, the handstand push-ups will be a point of contention.  I added them in the beginning of the workout, and ensured there was nothing else to inhibit the movement.  Hopefully you have enough in the tank on the last set to hit it fast and without fatigue.

For others the deadlifts might be the point of contention.  If this weight is too heavy (that is you cannot complete at least 10 in row) drop the weight a bit.  A good rule of thumb… You should be able to hit about 10 reps at 75% of your 1 rep max.  So find that number, and drop it by a few .lbs, so they deadlifts don’t slow you down.

Airsquats will be tough, but you are going to have to suck it up.  Squatting is a fundamental movement and should be performed often.  However, do not let yourself get lazy – keep that back upright, abs engages, knees out, and weight back in those heels.

 

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Tuesday’s WOD 5/21/13

Posted May 20, 2013 By Gonzo

Buy In:

3 Rounds of “Cindy”

Power Clean Technique

WOD:

AMRAP 10 Minutes

12 Wallball 10ft/9ft, 20lb/14lb

6 Power Clean

*Go as heavy or as light on the power clean as you feel comfortable.

Cash-Out:

Stretch
Last week I overhead Coach Chris telling a his morning crew that he needed to get them performing “rounds of cindy” again as part of their warm-up.  If you are not sure what Cindy is, it is a benchmark workout which consists of as many rounds of 5 pull-ups, 10 push-ups, and 15 squats.  Chris’s goal is to get his athletes comfortable with simple gymnastic movements, maintaining a good well-rounded warm-up (in addition to our leg swings and inchworms), and improving on calisthenics.

This is a variation of a concept called “Grease the Groove” was first introduced by Pavel Tsatsouline, famed russian kettlebell expert.  In Pavel’s book, Power to the People, he discusses how training to failure is counterproductive.  So he recommends performing to sub-failure, which can create a strong neurological response to adapt to the new stresses.  In a way, we play with this concept in our strength building buy-ins, in that we hardly ever go to 1 rep maxes.

The greasing the groove concept has been employed by CrossFit HQ, especially in their early creation of the official “CrossFit Warm-Up”.  CrossFit HQ’s official warm-ups include a series of squats, push-ups, pull-ups and other mobility drills.

Occasionally, in between strength days, we play with Greasing the Groove concepts.  We have used other terms such as “volume training” which is a similar variation of the same concept.

We are going to start incorporating expressions of this concept in our buy in’s on off strength days.  You may see ” X rounds of cindy” or “x rounds of push-up/hspu/ring dips”.   Some days we may ask for strict pull-ups or strict handstand push-ups (if possible).

For the rest of the buy in we are going to work on Power Clean technique.  Then, work up to a weight you would like to perform during this workout.

Some quick tips on the Power Clean:

Set Up:

Grasp the bar so your hands are just outside shoulder width.  Place the bridge of your shoelace in line with the barbell.

Keeping your torso tight, and butt high, slowly lower your butt until your your shins reach the bar.  This will give you an upright torso and low butt position.  Your back and hammy’s should feel “stretched”.

1st Pull:

“SWEEEEEEP”

Extend your legs by driving your knee’s back.  As this happens the bar should rise as the same speed as your hips.  Keep pulling the bar back into you.  (Visualize sweeping the bar back into your thighs). Shift the majority of your weight back into your heels. This first pull is not a violent pull, it is a squeezing pull, that is just slightly faster than a deadlift.

Transition/Scoop/Double knee Bend:

With the weight in your heels, lean back with an upright torso to finish the sweep.

2nd Pull:

Staying in your heels, “HUMP”/”POP”/”JUMP” the weight up.  Whichever cue works for you.  To get an idea of what this feels like, stand upright, dip down slightly and give yourself one of these cues.  The “hump” cue really accentuates the violent hip extension, and the full torso extension.  The “pop” cue really focuses on speed of movement, which is where we reach our velocity max.  The “jump” cue focuses on the full opening of the hips and violent hip extension.

3rd Pull:

“DROP”.

As the bar is traveling up after your violent hip extension, pull your body underneath. Your feet should land shoulder width apart, in a partial squat.  Elbows will come back and around to allow you to catch the barbell across the shoulders in the front rack position. Keep your elbows as high as possible on this catch so the bar can rest comfortably on the shoulders/chest.

In other words… SWEEEEEP, POP AND DROP.

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CrossFit Kids Gauntlet

Posted May 19, 2013 By Gonzo

The gym will be closed on Sunday, May 26th.

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We are hosting a CrossFit Kids competition called “The Gauntlet”  from 0800 – 1600.  All are welcome to attend!

This event gives CrossFit Kids the opportunity to compete amongst their peers in a fun and safe environment.

Please come and support these teens!  Bring your kids, family,  or friends!

Each athletes entrance fee is a donation to CrossFit for Hope.  Please consider donating to this great cause!

http://www.theteengauntlet.com/announcements/were-looking-for-the-mayjune-2013-gauntlet-top-teen-fundraiser/

 

Also, we need volunteers to move equipment, take photographs, or man the BBQ grill.  We could definitely use the help.  If you have a pop-up canopy  or ice chests that you are willing to loan, please let us know!

To all LEVEL 1 Trainers, we could use some assistance in judging as well.

If you are interested in helping please let me know on the comment section OR send an email to Rick@carlsbadcrossfit.com

Thank you!

 

This is an older video highlighting an earlier version of The Gauntlet

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Monday’s WOD 5/20/13

Posted May 19, 2013 By Gonzo

Buy In:

Back Squat

3, 5, or 7

WOD:

“Helen”

3 Rounds for time

400M Run

21 KB Swings 53/35

12 Pull-Ups

Last Performed: 2/25/13 and 1/7/13

Cash-Out:

Stretch

 

For today’s buy in we are going to perform the back squat.  As usual perform 3, 5, or 7 reps.  If you are feeling strong go for a 3 rep max, otherwise choose a 5 or 7.

Today’s workout is a classic CrossFit Benchmark workout named Helen. This workout is a 3 round triplet consisting of a 400M run, 21 kettlebell swings and 12 pull-ups.  We last performed this workout on Feb 25.  This workout doesn’t seem like much at first, but once you hit the second round you realize quickly how much effort you already put in.  The biggest challenge will be hanging onto the bar for a mere 12 pull-ups.  Don’t be tempted to slow down the run to kept yourself collected for the rest of the workout.  Hit the run fast, and immediately hit the 21 kettlebell swings.  If necessary, try to rest for a few seconds in between KB swings and pull-ups.  Hopefully you can hit an unbroken set of pull-ups and continue to the next fast run.

Results

5-20-13

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Gym Closed on Sunday

Posted May 17, 2013 By Gonzo

Due to the CrossFit Regionals going on this weekend in Del Mar, we will be closed this Sunday.

 

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Saturday’s WOD 5/18/13

Posted May 17, 2013 By Gonzo

Buy In:

Bench Press

5 X 5

WOD:

5 Rounds

10 Ring Push-Ups

20 Double Unders

Cash-Out:

Stretch

For today’s buy in we are going to perform the bench press.  Double or Triple up and help spot each other.

The bench press is an excellent strenght building exercise.  We don’t perform this often, because it’s functionality isn’t prevalant in all functional movements, but it holds a lot of value.

Set Up:  Place your feet flat on the floor, while your hips, back, and head touch the bench.  Keep your feet shoulder width apart and drive into the ground hard.  If you cannot reach the floor, use plates to place under your feet.  If your torso is tight, and your hips and pressing into the bench, you can use the drive with your legs to help with the bench.

Arch your lower back.  As the back is not loaded, it is acceptable to create a space between your lower back and bench.

Retract your shoulder blades together as tight as you can.  This will help shorten the distance of the barbell AND limit opening of the shoulder joint at the acromion (bony part above the shoulder).

Place hands on the barbell a little wider than shoulder width.  A power lifting style lift will start extremely wide.  This helps the power lifter lift a greater load with a shorter distance of bar travel.   A narrow grip will engage the triceps more, but it will be much harder to lock out at the top.  In other words, a narrow grip will give you a good push from the bottom of the bench, but the power generated will decrease greatly as the bar is rising.  A wider grip will have less power generated initially, but more overall.  Athletically, we want maximal power output, but we also want functional strength.  Try a grip just outside of shoulder width to meet in the middle of the wide vs. narrow grip.

When the bar is taken from the rack, should be just over the shoulders.  It is common for most people to keep the bar hovering above their face. Do not do this.  This is not only dangerous, but it will result in an inefficient bar path.

Imagine you are breaking the bar, and lower the bar to the sternum.  From the side view, your forearms should be vertical.

Once the bar touches the sternum, immediately press the bar up in a straight bar path.

For the workout we are going to perform ring push-ups and double unders.  Practice the EXACT same technique that you had on the bench press for the ring push-ups.

Results

5-18

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Friday’s WOD 5/17/13

Posted May 16, 2013 By Gonzo

Buy In:

Hang Clean Tech

WOD:

5 Rounds for Time:

5 Hang Clean 135/95

10 Toes 2 Bar

15 Sit-Ups

SCALE UP: 155/115

Cash-Out:

Stretch

The buy in for today’s workout will focus on the second pull and pull under for the clean technique. Speed UNDER the bar is just as important on the olympic lifts as is speed through the middle. This is where a lot of us get held up. For some reason or another, we don’t feel comfortable or confident to pull ourselves under the bar. We will spend some time practicing this movement for the buy in.

For today’s workout we are going to perform a 5 round triplet. This workout will consist of 5 hang cleans at 135/95, 10 toes 2 bar, and 15 sit-ups. This workout will tax the grip and core stability. Feel free to scale down in weight if you are having trouble with the rack position at the bottom.

Results

20130517-212012.jpg

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Thursday’s WOD 5/16/13

Posted May 15, 2013 By Gonzo

Buy In:

Turkish Get-Up

30 Reps

 

WOD:

For Time

(Time Cap: 15 minutes)

50 Strict Pull-Up

50 Ring Dips (strict)

Partition anyway possible

Scale Up: 75 or 100 Reps

*You may kip the ring dips, however, you will have to list it with your time.

Cash-Out:

Stretch

 

For today’s buy in we are going to perform turkish get-ups. The Turkish Get-Up is an excellent training exercise to develop a strong, stable shoulder, a braced midsection and coordination. The turkish get-up traditionally starts with the athlete lying on their back. A kettlebell is usually used, however, anything can work in it’s place (dumbbell, barbell, etc). With a straight, locked out arm, the athlete will transition from this lying position (supine), to a kneeling position, then finally to a standing position.

For the buy in you can start with any weight. Perform 15 reps with each arm. You can alternate arms or perform 15 straight.

For the workout we are going to give the intensity a bit of a break and work on some bodyweight strength. Today’s movements will consist of two exercises that require pure upper body strength and muscular endurance. You can partition the movements as you see fit, or your can perform each exercise straight through. I would highly prefer that you perform this workout STRICT. That is strict pull-ups AND strict ring dips. No kipping. However, if you go to failure, I will allow a kip on the ring dips but it must be annotated. Use a band if you get to failure.

There will be a time cap at 15 minutes. So… if you hit failure.. you can either use a band to continue on with your reps OR you can rest and go until the time cap. (If you go until the time cap then record your total reps for each movement).

If you can complete the 50 reps of each in under 15 minutes, keep going for 75 reps, or 100 reps.

Results

20130517-065522.jpg

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Wednesday’s WOD 5/15/13

Posted May 14, 2013 By Gonzo

Buy In:

Deadlift

3, 5, or 7

WOD:

AMRAP 15 Minutes

200M Run

12 KB Swings 53/35

12 Box Jumps 24/20

Scale Up: 30/24

Cash-Out:

Stretch

 

For today’s buy in we are going to perform the deadlift. From last weeks numbers, try to hit 5-10lbs heavier. Choose between 3, 5 or 7 rep max. If you are feeling strong go for a 3 rep max. If not… choose between a 5 or 7.

For the workout we are going to perform a 15 minute triplet. Complete as many rounds as possible of a short run, kettlebell swings and box jumps. Simple enough right? Normally kettlebell swings can cause grip fatigue, but with only 12 I doubt it would ever come to that. In this case, I think the box jumps will be the tough movement. After a run and 12 kettlebell swings, you might find that your hips don’t want to move as explosively as you’d like. In fact, if you performed Mon and Tues WODs, you might see the hip extension pattern as well. More than likely, on Monday’s Isabel, and tuesday Press/PushPress/Push Jerk workout, your hip drive gave out before your shoulders.

I normally don’t intend to add “insult” to injury, that is to overtax certain movement patterns and muscle groups. However, these three days have been a range from highly dynamic/skilled (Monday), moderately dynamic/skilled (Tuesday) and less skill (Wednesday). This workout will test your ability to focus and maintain an explosive hip drive on the KB swing and jump.

Results

20130515-193003.jpg

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Tuesday’s WOD 5/14/13

Posted May 13, 2013 By Gonzo

Buy In:

Back Squat

3, 5, or 7

WOD:

10 Press 115/85

15 Overhead Squat

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

Cash-Out:

Stretch

 

Since yesterday’s buy in consisted of movement prep, we are going to perform our backsquats today. Go for a 3, 5, or 7 rep max. Try to increase by 5 or 10 lbs from last weeks numbers.

For today’s workout we are going to perform a chipper. This chipper was featured on the CrossFit mainsite a couple of months ago, and it’s pretty fun. We did a variation of this last week. To perform this workout, you will complete each movement before moving onto the next movement. The load for this workout is 115/85lbs. The bar starts on the floor. Using the rack is a scale.

Although it may appear this workout will destroy the shoulders, surprisingly it isn’t too bad. What you will find is your core stability gets taxed, which makes supporting the weight overhead, or driving from your legs to overhead much more difficult. Perform the strict press as quickly as you can. If you can do it in one set, go for it. If you have to put the bar down, don’t rest too long. Once you are on the overhead squats, keep your body tight and try to keep your balance on an unbroken set. After this, the rest of the movements will really challenge your core stability. Remember to keep your abs tight and weight in your heels for every movement afterwards. Focusing on a tight midsection will give you better power transfer and allow you to get a few more reps before setting the bar down.

Results

20130514-220921.jpg

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