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That’s right…  Think of any type of professional athlete out there in the world.  If we took any and/or all of them then who would win the 2014 Regional Tournament?

Would it be a defensive end from the NFL like Michael Strahan?

Probably absolutely kill anything with a barbell in it.  Thinking those strict HSPU would be then end of him.

How about Tyga Tyga Tyga Woods??

Athleticism has improved dramatically on the PGA Tour since Tiger came along.  I’ve read that Tiger really like O-Lifting as well.  However, I doubt he would have the lung power for Event 6.

How about a speedy little point or 2 guard from the NBA?

Iverson had lungs and will all day.  However at 6 foot and 165 lbs I think he would have trouble with the load.

How about a professional gymnast? Six time Bulgarian Olympic Gymnast Lordan Lovtchev?

Or an Olympic Weight Lifter?  Hongli Li competed in the 77 kilogram weight class (169 lbs).  His Oly Total was 366 kilograms (807 lbs).

They would both have their huge advantages.  If I had to pick one I’d give it to the gymnast but here’s the problem…  These sports are all mainly done in the Phosphagen metabolic pathway. Ok maybe some Glycolitic for the longer gymnastic events but you get the picture.  They would crumble under anything highly Aerobic.

I could go on and on but I’d love to hear your best guess.  Any professional athlete would benefit from CrossFit but which kind would win the 2014 Regionals?

Special thanks to Matt Chan for giving me the idea for this post.  :-)  Here is a pic of Matt and 4 time Canada West Regional Champion Lucas Parker.

Cheers!

The House of Shepherd

Friday Workout:

Warm-up: Grab some light DBs and go through workout movement sequence 5 times

Strength: Core Work (Break up as needed) (Budget 15 minutes)

a). 3 x 30-60 seconds: Supine GHD Holds (or regular plank holds on the floor if the GHD is too advanced)

b). 3 x 30-60 seconds: Prone GHD holds (or hollow body position hold on the floor)

c). Log 100 total Russian Twists with a KB or medicine ball

Here’s a supine hold video. Prone is the same thing but facing the floor.

Or, for large classes, find a buddy and hold em down…

Workout: The Bear

Every minute on the minute for 20 minutes:

5 dumbbell deadlifts
5 dumbbell hang power cleans
5 dumbbell thrusters

Score is number of rounds completed. Choose your own weight!

Saturday’s Workout:

Warm-up: Coaches Choice

Strength: Back Squats (3, 3, 3, 3, 3)

Workout: Atrium of Pain V2

*Note the more advanced version in brackets

25 squats (Pistols)
20 sit-ups (GHD or weighted sit-ups)
15 push-ups (HSPU)
10 pull-ups (Chest to bar)
800 m run
10 pull-ups
15 push-ups
20 sit-ups
25 squats
800 m run

Score is total time

House of Eunice

This upcoming weekend we are hosting an in house competition for members looking to participate in Nutts Cup. There is also a second division for people who just want to compete without worrying about Nutts Cup. $20.00 to play per person.

We have a number of teams signed up already but there is still room left.

Contact me, Tom, at [email protected] if you are looking for a last minute team or if you have a team you would like to throw in the mix.

Workouts have been posted on the website. Scroll back a few days to check them out.

Heat schedule is as follows

Please arrive at the gym for an 8:00 am briefing. Heats will be posted prior to the first workout.

Event 1

Heat 1 8:25-8:40

Heat 2 8:50-9:05

Heat 3 9:15-9:30

Event 2 

Heat 1 12:30-12:42

Heat 2 12:50-1:02

Heat 3 1:10-1:22

Event 3

Heat 1 1:45-1:55

Heat 2 2:05-2:15

Heat 3 2:25-2:35

Event 4

Heat 1 2:50-2:59

Heat 2 3:05-3:14

Heat 3 3:20-3:29

THURSDAY

Warm-up:

20 dislocates/pull aparts
1 minute hang from the bar

Then 2 rounds of:

10/10 KB arm bars
20 Hollow Rocks
20 Supermans

Arm Bar Video:

Strength:

Shoulder Press (3, 3, 3, 3, 3)

**In between shoulder press sets, do one strict set of 6-8 toes to bar or dragon flag progressions

Workout:

21, 15, 9

Russian KB swings (2 pood/1.5 pood)
Box Jumps
Toes to bars

Time Cap: 10 minutes

MadLab Pre Warm Up by The Chest copy

Here is the official release of the New MadLab Pre-Warm Up. The old suggested warm up was a little outdated; it served its purpose, and will rest easy knowing you’re taken care of.

Scroll down and click to skip longwindednessness

I took it upon myself to climb up the ol’ wooden step ladder and give the warm up a makeover. This new list of movements will provide your body with a broad exposure to lubricating all those 2000 parts (according to Lever 2000). Each one of these is to be done for quality. This should only take about 12-15 minutes to run through.

Mobilize and Limber Up

• Mobilize everyday; a couple times per week won’t cut it. Wasting time on the foam roller and scarecrowing yourself on a dowel for 15 minutes will warm up your mouth, not your body.  Take 12-15 minutes everyday to unglue yourself from whatever positions you have been statued in all day. If you would like a tailored ungluing, speak with your coach, or come pay the Chest a visit for an evaluation.
• Limber Up with some basic arm and leg swings. Nothing fancy, just bounce around like your about to fight someone.

Row Skip Swing

• Spend 3 minutes or so raising your body temperature.

Complete 10-12 repetitions of the following in sequence:

1. Scorpion Kicks
2. Bird Dogs
3. T-Spine Bridges
4. Yoga Push Ups
5. Band Pull Aparts
6. X-Band Walk
7. Single Leg RDL’s
8. Cossack Squats
9. Air Squats

Take note of how you feel after completing everything:

• Is anything still tight?
• What is the strength/skill or WOD you need to prepare for?
• Do you have any prehab or rehab to do?

Address anything else that needs attention.

For the more visually inclined:

MadLab Pre Warm Up by The Chest copy

Wednesday

Warm-up: CrossFit Pre Warm-up (10-15 minutes to go through it). Coaches, make sure you clear up any confusion anyone has about it.

Strength: (20 minutes)

3 x 20 Dimmel Deadlifts (same weight or slightly heavier than last week)

2 sets of 10 seconds on, 10 seconds off: Glute Bridge Holds

See last week’s post for more details.

Workout:

10, 8, 6, 4, 2

Burpee Pull-ups
Opera House Run

*Clarification: In between each set of burpee pull-ups, which decrease by 2 each round (10, 8, 6, 4, 2), do one 270 meter Opera House Run. Workout ends with the run after the 2 burpee pull-ups.

15 minute time cap