Saturday 06.18.16

Masters’ Mindset

We have seen great progress with the 1 OTM x 10 Clean and Jerks.
We will revisit this in the future - this will be our first week transitioning into a new phase in our training. 

Pre-Conditioning
3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Directly into...
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
1) Thoracic foam rolling - Spend 2:00 mobilizing the upper back/lats.
2). Front Rack Stretch (on your stomach, elbows out in front) - 2:00
3) Banded Shoulder Distraction - 60 seconds each arm.

Skills
1) Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

The Tall Jerk starts from your hip width jumping stance, with the bar pressed just over halfway up, paused just above head level. Come to your toes, pause for another brief moment, and then quickly and aggressively jump your feet out to your split jerk catch, locking the bar out overhead. This finisher is great for building speed of the feet towards the catch.
Demo video (third variation) from Catalyst Athletics.

2) Primer:
3 Sets, building in weight:
3 Front Squats
2 Push Jerks
1 Split Jerk

ocus here is to find an efficient front squat position with loose fingertips, and then transitioning to your jerk grip with fingers around the bar. Keep loads light, and work on movement and speed.
On each push jerk and split jerk, pause in the catch position for a full second to drill in  the receiving position.

Click for Ages 40-44, 45-49

2016 Games Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

Ascending Ladder for 7 Minutes:
1 Ring Muscle-Up, 1 Front Squat
2 Ring Muscle-Ups, 2 Front Squats
3 Ring Muscle-Ups, 3 Front Squats

Continue to add (1) repetition to each movement until the 7 minute cap.
Rx Load - 205/145 Note - Barbell taken from the ground

In this workout we are coupling a high skill gymnastics movement with a heavy load. The front squat should be something you could do for ~15 repetitions when fresh. Throughout the workout, the front squats should be challenging, but unbroken.

3) Conditioning

3 Rounds:
30 Calorie Row
30 Calorie Ski
30 Calorie Bike
Rest 3:00 between rounds.

Stimulus here is to get outside our comfort zone, and operate at a faster pace. It is not an all out effort, but the goal is to push the limits here. Do not be afraid to push too far - it is a goal to hold consistent sets throughout, but I'd rather have you bite off a bit too much initially, than not enough. Be aggressive on these sets.



2017 Qualifier + Open Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

"Strict Cindy"
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats

A classic CrossFit benchmark, with a small twist - strict pull-ups. When one of our goals is to increase out pull-up capacity for the Open, whether it be CTB or Chin-Over, strict pull-ups are a must.

This is not a workout where pull-up bands are absolutely necessary for most of us, and that in turn will make this workout far more effective. We have some options for modifying the 5 strict pull-ups.

Modification 1 - If you have less than 7 unbroken strict PU
3 Strict Pull-Ups per round

Modification 2 - If you have less than 5 unbroken strict PU
5 Strict Banded Pull-Ups

Use a band thats that would allow you to do 10-12 unbroken.
On the pull-ups, avoid failure early if this is a difficult movement for you. This is where the workout slows dramatically if we push too far, too soon. Small sets, even singles, can be a good option for consistency.

On the pushups, be diligent with your form. This is where it's easy to lose our mid-line, and the productivity of the movement changes significantly. For standards, rigid, tight midline with a straight line from heels to shoulders. Tuck your belly in just slightly and flex your rib cage down (hallow position) to maintain. Much like the pull-ups, manage these. Once we are at failure, our workout slows dramatically. Break these up early, and often. Sets of 5's from the beginning are a thinking point - consistency trumps and will yield our personal best score.

On the squats, a steady pace, breathing for a quick moment at the top of each rep, is a consistent pace you can hold for the duration. Think about finding the speed you'd hold if it were 200 air squats for time. Hold there - steady and smooth.

3) Bulletproofing

This is a shoulder intensive day - spend 10 minutes after your workout to mobilize your shoulders.

1) Foam Rolling - Lats
Spend 90 seconds on each side, searching high and low on the lat.
Perform large sweeping motions to mobilize and increase ROM.

2) Banded Shoulder Distraction
Spend 90s on each arm.

Click for Ages 50-54

2016 Games Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

Ascending Ladder for 7 Minutes:
1 Ring Muscle-Up, 1 Front Squat
2 Ring Muscle-Ups, 2 Front Squats
3 Ring Muscle-Ups, 3 Front Squats

Continue to add (1) repetition to each movement until the 7 minute cap.
Rx Load - 185/135 Note - Barbell taken from the ground

In this workout we are coupling a high skill gymnastics movement with a heavy load. The front squat should be something you could do for ~15 repetitions when fresh. Throughout the workout, the front squats should be challenging, but unbroken.

3) Conditioning

3 Rounds:
30 Calorie Row
30 Calorie Ski
30 Calorie Bike
Rest 3:00 between rounds.

Stimulus here is to get outside our comfort zone, and operate at a faster pace. It is not an all out effort, but the goal is to push the limits here. Do not be afraid to push too far - it is a goal to hold consistent sets throughout, but I'd rather have you bite off a bit too much initially, than not enough. Be aggressive on these sets.



2017 Qualifier + Open Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

"Strict Cindy"
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats

A classic CrossFit benchmark, with a small twist - strict pull-ups. When one of our goals is to increase out pull-up capacity for the Open, whether it be CTB or Chin-Over, strict pull-ups are a must.

This is not a workout where pull-up bands are absolutely necessary for most of us, and that in turn will make this workout far more effective. We have some options for modifying the 5 strict pull-ups.

Modification 1 - If you have less than 7 unbroken strict PU
3 Strict Pull-Ups per round

Modification 2 - If you have less than 5 unbroken strict PU
5 Strict Banded Pull-Ups

Use a band thats that would allow you to do 10-12 unbroken.
On the pull-ups, avoid failure early if this is a difficult movement for you. This is where the workout slows dramatically if we push too far, too soon. Small sets, even singles, can be a good option for consistency.

On the pushups, be diligent with your form. This is where it's easy to lose our mid-line, and the productivity of the movement changes significantly. For standards, rigid, tight midline with a straight line from heels to shoulders. Tuck your belly in just slightly and flex your rib cage down (hallow position) to maintain. Much like the pull-ups, manage these. Once we are at failure, our workout slows dramatically. Break these up early, and often. Sets of 5's from the beginning are a thinking point - consistency trumps and will yield our personal best score.

On the squats, a steady pace, breathing for a quick moment at the top of each rep, is a consistent pace you can hold for the duration. Think about finding the speed you'd hold if it were 200 air squats for time. Hold there - steady and smooth.

3) Bulletproofing

This is a shoulder intensive day - spend 10 minutes after your workout to mobilize your shoulders.

1) Foam Rolling - Lats
Spend 90 seconds on each side, searching high and low on the lat.
Perform large sweeping motions to mobilize and increase ROM.

2) Banded Shoulder Distraction
Spend 90s on each arm.

Click for Ages 55-59

2016 Games Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

Ascending Ladder for 7 Minutes:
1 CTB Pull-Up, 1 Front Squat
2 CTB Pull-Ups, 2 Front Squats
3 CTB Pull-Ups, 3 Front Squats

Continue to add (1) repetition to each movement until the 7 minute cap.
Rx Load - 155/105 Note - Barbell taken from the ground

In this workout we are coupling a high skill gymnastics movement with a heavy load. If we do not have CTB PU's, double the number and do chin-over pull-ups. The front squat should be something you could do for ~15 repetitions when fresh. Throughout the workout, the front squats should be challenging, but unbroken.

3) Conditioning

3 Rounds:
30 Calorie Row
30 Calorie Ski
30 Calorie Bike
Rest 3:00 between rounds.

Stimulus here is to get outside our comfort zone, and operate at a faster pace. It is not an all out effort, but the goal is to push the limits here. Do not be afraid to push too far - it is a goal to hold consistent sets throughout, but I'd rather have you bite off a bit too much initially, than not enough. Be aggressive on these sets.



2017 Qualifier + Open Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
Use a rack.

2 Front Squats + 1 Push Jerk + 1 Split Jerk
The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

"Strict Cindy"
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats

A classic CrossFit benchmark, with a small twist - strict pull-ups. When one of our goals is to increase out pull-up capacity for the Open, whether it be CTB or Chin-Over, strict pull-ups are a must.

This is not a workout where pull-up bands are absolutely necessary for most of us, and that in turn will make this workout far more effective. We have some options for modifying the 5 strict pull-ups.

Modification 1 - If you have less than 7 unbroken strict PU
3 Strict Pull-Ups per round

Modification 2 - If you have less than 5 unbroken strict PU
5 Strict Banded Pull-Ups

Use a band thats that would allow you to do 10-12 unbroken.
On the pull-ups, avoid failure early if this is a difficult movement for you. This is where the workout slows dramatically if we push too far, too soon. Small sets, even singles, can be a good option for consistency.

On the pushups, be diligent with your form. This is where it's easy to lose our mid-line, and the productivity of the movement changes significantly. For standards, rigid, tight midline with a straight line from heels to shoulders. Tuck your belly in just slightly and flex your rib cage down (hallow position) to maintain. Much like the pull-ups, manage these. Once we are at failure, our workout slows dramatically. Break these up early, and often. Sets of 5's from the beginning are a thinking point - consistency trumps and will yield our personal best score.

On the squats, a steady pace, breathing for a quick moment at the top of each rep, is a consistent pace you can hold for the duration. Think about finding the speed you'd hold if it were 200 air squats for time. Hold there - steady and smooth.

3) Bulletproofing

This is a shoulder intensive day - spend 10 minutes after your workout to mobilize your shoulders.

1) Foam Rolling - Lats
Spend 90 seconds on each side, searching high and low on the lat.
Perform large sweeping motions to mobilize and increase ROM.

2) Banded Shoulder Distraction
Spend 90s on each arm.

Click for Ages 60+

2016 Games Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

Ascending Ladder for 7 Minutes:
1 Front Squat, 2 Pull-Ups
2 Front Squats, 4 Pull-Ups
3 Front Squats, 6 Pull-Ups

Continue to add (1) front squat and (2) pull-ups each round until the 7 minute cap. Rx Load - 115/80 barbell taken from the ground

In this workout we are coupling a gymnastics movement with a heavy load. The front squat should be something you could do for ~15 repetitions as a max when fresh. Throughout the workout, the front squats should be challenging, but aim to go

3) Conditioning

3 Rounds:
30 Calorie Row
30 Calorie Ski
30 Calorie Bike
Rest 3:00 between rounds.

Stimulus here is to get outside our comfort zone, and operate at a faster pace. It is not an all out effort, but the goal is to push the limits here. Do not be afraid to push too far - it is a goal to hold consistent sets throughout, but I'd rather have you bite off a bit too much initially, than not enough. Be aggressive on these sets.



2017 Qualifier + Open Athletes

1) Barbell Complex

On the 2:00 x 10 (5 rounds)
2 Front Squats + 1 Push Jerk + 1 Split Jerk
Use a rack.

The limiting factor will our jerks in the complex. Keep the weights on the moderate end - and focus on moving well. The bar can still be front racked with a loose finger tip grip, and after completing the second front squat, regrip with all four fingers through a small lift off the shoulders.

By the time you start that first push jerk, recognize that you are fatigued from the squats. That is the goal in today's complex - to move well despite the fatigue from a heavy double front squat. When we get buried with a PR clean, it is taxing... to be able to move the weight overhead after such a demand is something we need to train.

The choice is yours to go across or to climb.
Put technique over weight in this complex.
Train yourself to move well when fatigued, not the opposite.

2) Conditioning

"Strict Cindy"
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats

A classic CrossFit benchmark, with a small twist - strict pull-ups. When one of our goals is to increase out pull-up capacity for the Open, whether it be CTB or Chin-Over, strict pull-ups are a must.

This is not a workout where pull-up bands are absolutely necessary for most of us, and that in turn will make this workout far more effective. We have some options for modifying the 5 strict pull-ups.

Modification 1 - If you have less than 7 unbroken strict PU
3 Strict Pull-Ups per round

Modification 2 - If you have less than 5 unbroken strict PU
5 Strict Banded Pull-Ups

Use a band thats that would allow you to do 10-12 unbroken.
On the pull-ups, avoid failure early if this is a difficult movement for you. This is where the workout slows dramatically if we push too far, too soon. Small sets, even singles, can be a good option for consistency.

On the pushups, be diligent with your form. This is where it's easy to lose our mid-line, and the productivity of the movement changes significantly. For standards, rigid, tight midline with a straight line from heels to shoulders. Tuck your belly in just slightly and flex your rib cage down (hallow position) to maintain. Much like the pull-ups, manage these. Once we are at failure, our workout slows dramatically. Break these up early, and often. Sets of 5's from the beginning are a thinking point - consistency trumps and will yield our personal best score.

On the squats, a steady pace, breathing for a quick moment at the top of each rep, is a consistent pace you can hold for the duration. Think about finding the speed you'd hold if it were 200 air squats for time. Hold there - steady and smooth.

3) Bulletproofing

This is a shoulder intensive day - spend 10 minutes after your workout to mobilize your shoulders.

1) Foam Rolling - Lats
Spend 90 seconds on each side, searching high and low on the lat.
Perform large sweeping motions to mobilize and increase ROM.

2) Banded Shoulder Distraction
Spend 90s on each arm.