31 Jul 2013
We have a plan!
Alright, I’d like to fill you guys in as to what we have in store for you this month.
August’s primary programming focus will be on introducing a new Barbell complex every Thursday.
For those of you who don’t know, a BB Complex is one giant superset of a bunch of exercises, completed without stopping or setting the bar down. The number of movements and reps can change, but three to six exercises with three to ten repetitions each is the norm.
Barbell Complexes are a great way to stress the body and the mind, asking you to focus, and breath over your brace, for anywhere from 15sec to 2mins, while performing heavy compound moments with precision. They tend to work a lot of musculature, over a large range of motion, and as such, use up a lot of fuel quickly. The hard part is staying calm while the gas tank empties.
August’s secondary programming focus will be on a dozen or so fitness tests sprinkled throughout the month to flesh our new Fitness Rating (more on that to come). Examples include max Rope Climbs in 3 minutes, 3 RM Shoulder Press, 400m BallRun etc.
A
Thursday Lesson Plan:
Warm up: 3 rounds
20 mountain climbers
15 glute bridges
10 push-ups
Tech: Practice Workout Movements
Power Clean
Reverse Lunges (front rack position)
Shoulder to Overhead
WOD: Barbell Complex – 30 minute time cap.
3 Power Cleans
3/3 Reverse Lunges
3 Shoulder to Overhead
Suggested starting weight: Men – 95lbs. Women 65lbs.
Pick your starting weight and then increase the weight every set until failure.
Take approx. 2-3 minutes rest between each set.
Men jump no more than 10-20lbs. per set, women no more than 5-10lbs. per set. Shoot for a total of 6-8 sets.
Ben/Bill
30 Jul 2013
Wednesdays wod July 31st
Today marks the last day of CFP’s month of programming.
Caption this
Thanks Charlie. There where some real gems in there.
While I appreciated the overhead squat/ring dip focus, I’m really looking forward to what Bill/Ben have in store for us.
Bill. Not pictured, Ben
Tune in tomorrow to find out.
A
Warmup/Tech: start light and work your way up to a max weight Turkish get up, you must lift on both sides (L&R) arm.
WOD: Sea Sick Helen
Complete the following 3 Rounds For Time:
Row 400m
21 KB Swing 53/35
12 Burpees
CFP
29 Jul 2013
Mobile hips make Overhead Squats a cinch
For those of you who are still wondering what good ankle, knee, and hip mobility looks like with a barbell overhead, check out Coach Wu’s warm up:
Wu’s insights can be found at https://www.facebook.com/lifthard8.
Its cool to get a Chinese perspective on all things weightlifting.
Warm up: Shoulder, Hip Mobility/ Overhead squat prep
Tech / WOD:
10 x 10 Overhead Squats
(3-5 slow rings in between sets)
Coaches clean up floor around 10mins before class ends and throw down a 7 minute amrap of 9 T2B & 12 pushup
CFP
28 Jul 2013
Your 2013 Champions
Briggs and Froning, being awesome
Boy, that was one heck of a Crossfit Games! Good judging, fun and balanced events, come from behind victories. I think it was the best one yet.
Now on to today’s business.
Charlie has been good enough to program some heavy Clean and Jerks for us today.
Throw in a couple Squat Jerks as you’re getting up to weight.
Its really the only way you’ll be able appreciate what Lu is doing in the video below.
170lbs Lü Xiaojun toying with 445lbs. Now that is poetry.
A
Tech: Clean & Jerk
1-1-1-1
Workout: complete the following for time,
12 clean & jerk 135/85lbs
800m run
6 clean & jerk 155/105lbs
400m run
3 clean & jerk 175/125lbs
200m run
CFP
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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