Monthly Archives: March 2010

Hello April!

Gymnastic Skill

Complete 3-4 Rounds
L1:

• 5 Kip Swings
• 5 sec L-Sit Progression  (tuck holds)

L2:

• 5 Ring Inverts
• 10 sec L-sit

L3:

• 5 Skin the Cats (tempo: 3/2/3/2)
• 15 sec L-sit on rings

OR

Work kipping pull-up mechanics

Metcon:

5 Rounds for Time of:

• 10 Overhead Squats (boys 95#/girls 65#)
• 10 DB Push Press (45% of 2RM)

Happy Easter to all those celebrating this weekend!  And Happy Passover to all those celebrating right now!

The gym will have holiday hours on Friday April 2.  Classes are scheduled for 9am, 5pm, and 6pm.  Get some sweating in before the choclate bunnies arrive!

Saturday and Monday hours are business as usual.

Enjoy your celebrations,

The Q’Crew

Bye Bye to March!

Warm Up:

2 rounds of:

• 10-12 Wall Slides
• 10-12 Y’s
• 10-12 Face Pulls (band over head)

Strength: 2RM Push Press

3-4 Warm Up Sets

L1: 3-3-3 (all at same weight)

L2/3: 2-2-2 (working up to 2RM)

MetCon:

3 Rounds for Max Reps of:

• 60 sec Chest to Bar Pull Ups
• 30 sec Rest
• 60 sec Wall Ball
• 30 sec Rest
• 60 sec Push Ups
• 30 sec Rest

There is a key component of strength training that we often overlook.

Many of us go through the mental checklist of key posture cues before each lift.  For some this is a quick body check, for others it is a detailed inventory of all their limbs and positions.  I personally run through a gazillion items before each lift!

• Foot Position?  Check
• Grip?  Check
• Lumbar curve?  Check
• Chest up?  Ahem…way up!?  Check
• Shoulder blades engaged?  Check
• Head position?  Check

This list increases or decreases depending on the lift, and how challenging the movement is for me!  For example, a squat of any flavour has me doing a gazillion and one checks.

But there is one element we often forget.  Breathing!  Yes, that thing we do everyday without even thinking.  When lifting, especially when trying for a PR, this little unthought of element is crucial to the success of your lift, and the health of your spine!

Conscious Breathing during strength training actually makes you stronger.  People commonly think that they should breathe in or out during a lift.  Not so kids!  It is in fact the exact opposite.  The very act of holding your breath is what keeps your body in a safe stable state, leading to high fiving PR’s and healthy backs!

This breathing is refered to as Bracing.  Bracing is not a shallow chest breath.  It requires you to take a deep breath into the diaphragm, making your belly large, and locking it in there.  Girls, forget your vanity – deep belly breaths are hot!  This act of breathing in, and using that breathe to lock and stabilize the spine, is your ticket to safely lifting some crazy loads off the floor!

Check out CrossFit Invictus’ post on how to properly brace.  As they state, this is something you need to practice.  Start incorporating it into the Overhead Squat in your warm up and feel the difference between a “loose” squat and a “braced” squat.

Next time you see someone with a beautiful full belly making a strange face during their lift…chances are they have done the Brace Check!

Warm Up:
2 Rounds of:

• 10-15 squat therapy against wall
• 10-15 squat with band around knee

Strength: Front Squat 3RM
4-5 Warm-up Sets
L1: 5-5-5  at same weight for each work set
L2/3: 3-3-3 increasing weight with each work set to 3RM

Metcon
5 Rounds:

• 15 Thrusters @ 45-50 of 3RM Push-Press
• 15 Box Jumps
• Rest 60 seconds

Part 1: BODYWEIGHT STRENGTH ENDURANCE BENCHMARK TEST

Max Kipping Pull-ups.
If using a band, note what band. The set ends when the athlete drops from the bar OR when they rest for more than 3 seconds between reps.

Part 2: Gymnastic Skill

L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts
L2: 3-4 sets: Tripod/Frog Stand x 10 sec; 3x 8 sec Handstand Holds,
L3: 3-4 sets: Tripod/Frog Stand x 15 sec; 3-5 Hand Stand Push-ups

Part 3: Metcon

3 Rounds for max reps:

• 2 mins max Burpees

Rest 60 sec

• 2 mins max Double Unders

Rest 60 secs

Strength

3-4 Rounds

• Ring Rows (weighted or unweighted) in 6-8 rep range
• rest 45sec
• Ring Dips (weighted or unweighted) in 6-8 rep range
• rest 90sec

Metcon

5 Rounds for Time

• 100m run
• 10 push-ups
• 100m run
• 15 DB deadlift

Form Friday

Strength:

Level I: Deadlift 3 sets of 5RM (same weight across work-sets)

• 4 warm-up sets: 5-5-5-5
• 3 Work-sets: 5-5-5

Level II/III: Hang Power Clean 3RM
Work up to a heavy 3RM

• 4-5 Warm-up sets: 5-5-5-3-3
• 3 Work Sets: 3-3-3

Form/technique is KEY. If form is failing, back off the weight. The road to beautiful, heavy O-Lifts begins with killer form.

During rest period:

• 5x jump and land (no bar) – focus on footwork and positioning
• 5x empty bar drops from rack position. Elbows up, keep arms loose, drop bar from shoulders and catch at hips. Get in tune with how the bar path feels (close to body) and the rhythm when the arms are loose

Metcon:

21-15-9 of:

• Box Jumps
• DB Thrusters @ 50% (total weight) of 3RM Push Press from Thursday

Who has been keeping their log book up to date?! Hopefully all of you!

Warm Up:
2 Rounds

• 10-12 wall slides
• 10-12 Y’s
• 10-12 Face Pulls with light band

Strength: Push Press 3RM
4-5 Warm-up Sets
L1 – 3 work sets at same weight
L2/3 – 3 works sets working up to heavy 3RM

Metcon:
10min AMRAP

• 50% of max ring dips (check back to your Monday Log) OR 50% of max push-ups (check back to your Tuesday’s Log)
• 30 double unders (or 80 singles)

Metcon Wednesday!

Skill Work:

Double Under Progression (if you’re still jumping singles…this one is for you!)

OR

6 sets: 10-15sec L-sit holds on bar or rings

Metcon:
6 Rounds for Time:
10 Pull-ups
5 Deadlift @ 45-50% 1RM