Tuesday · 06.21.16

Little Row, AD and Make shift ski Erg on a Sunday. @truesdale94 #comptrainmasters @bwebb1965

A photo posted by Eric Rhew (@itsrhew) on

Masters’ Mindset

We were barbell centric yesterday - today, we build the engine through classical CrossFit conditioning coupling a wall ball wth some bodyweight movements.

Steer clear of any barbell work today - we will be on the bar tomorrow as we start a new OTM cycle of olympic lifting (Snatch and CJ).

All Athletes
Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
After each round, complete (not for time)
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Walkouts*
5 Spidermans each leg

*Walkout:
Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

Mobility
Hamstring mash with lacrosse ball (1:00 each hamstring)
Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

Click for Ages 40-44, 45-49, 50-54

--- 2016 Games Masters ---

1) Running

On the 4:00 x 5
10-20-30 Meter "Out and Back" Shuttle
200 Meter Sandbag Sprint (60/40)

On the shuttle sprints - set a marker 10 meters, 20 meters, and 30 meters away from your starting line. Run to the 10, back. 20, back. 30, back. After the 30 - with your sandbag staged at the starting line - run 200m.

Sandbag should be a moderate load you can run with - it should never be turned into a walk. Push to run. Rest is the remaining time in the 4:00 window.


2) Conditioning

5 Rounds:
21 Wallballs (20/14)
15/12 Calorie Row
9 Toes to Bar

Strategy wise, the wall balls and the toes to bar are the areas of focus to start.

This is not a workout determined by how fast you move, but rather by how much time you spend not moving. And this can become a significant factor if we do not strategize the workout to ensure consistent sets on the WB's and TTB's.

Consider the first round as a buy-in. Those who come out of the gates too hot and fly through that first round are highly likely not to finish first in the workout. Hold back on the throttle - we are more impressed with your round times on your 3rd and 4th round than anything else. Go in with that mindset of attacking those rounds.

On the wall balls - a topic today is to save your arms. It is very common to leave our arms in the air in between reps. We toss the ball to the target, and the arms stay high and extended in the air awaiting the ball's return. All the while, we are expending energy holding our arms up. Knowing we have TTB's in this workout, we need to save our shoulders. In between repetitions, as that ball makes its way up and down to the target, bring your arms down, shake them quickly by your sides, or at a minimum bring your elbows to your chest for a brief moment. Find a pattern to keep the arms and shoulders fresh - we need them for later.

On the rower, aim to find a pace you could hold for a 10-minute row test. It's not a sprint here - it's a pace thats manageable enough so that you can unstrap from the rower and immediately start your TTB's. If we push to complete those calories too quickly, we'll find ourselves catching our breath before the TTB - effectively negating any time we gained by pushing the row.

On the Toes to Bar, strive for consistent sets. 3-3-3 with short breaks in between matches a 5-4 with a moderate break in between. Again it's all about minimizing how much time we are resting. Find a sustainable approach for the 5 rounds ahead of us, and fight to hold it.


3) Midline

3 Rounds, Not For Time:
20 GHD Sit-Ups
30 Banded Good Mornings



--- 2017 Regional/Open Masters ---

1) Conditioning

5 Rounds:
21 Wallballs (20/14)
15/12 Calorie Row
9 Toes to Bar

Strategy wise, the wall balls and the toes to bar are the areas of focus to start.

This is not a workout determined by how fast you move, but rather by how much time you spend not moving. And this can become a significant factor if we do not strategize the workout to ensure consistent sets on the WB's and TTB's.

Consider the first round as a buy-in. Those who come out of the gates too hot and fly through that first round are highly likely not to finish first in the workout. Hold back on the throttle - we are more impressed with your round times on your 3rd and 4th round than anything else. Go in with that mindset of attacking those rounds.

On the wall balls - a topic today is to save your arms. It is very common to leave our arms in the air in between reps. We toss the ball to the target, and the arms stay high and extended in the air awaiting the ball's return. All the while, we are expending energy holding our arms up. Knowing we have TTB's in this workout, we need to save our shoulders. In between repetitions, as that ball makes its way up and down to the target, bring your arms down, shake them quickly by your sides, or at a minimum bring your elbows to your chest for a brief moment. Find a pattern to keep the arms and shoulders fresh - we need them for later.

On the rower, aim to find a pace you could hold for a 10-minute row test. It's not a sprint here - it's a pace thats manageable enough so that you can unstrap from the rower and immediately start your TTB's. If we push to complete those calories too quickly, we'll find ourselves catching our breath before the TTB - effectively negating any time we gained by pushing the row.

On the Toes to Bar, strive for consistent sets. 3-3-3 with short breaks in between matches a 5-4 with a moderate break in between. Again it's all about minimizing how much time we are resting. Find a sustainable approach for the 5 rounds ahead of us, and fight to hold it.


2) Stamina Builder

4 Rounds, On the 3:00:
20/15 Calorie Row
40 Double-Unders

Push the pace here. The goal is to get outside your comfort zone on the row, and be able to pick up the rope and perform double-unders with a relaxed posture. Focus on your breathing on the rope.

Your rest is the time remaining inside that 3 minute window after your final row.

Click for Ages 55-59, 60+

--- 2016 Games Masters ---

1) Running

On the 4:00 x 5
10-20-30 Meter "Out and Back" Shuttle
200 Meter Sandbag Sprint (40/20)

On the shuttle sprints - set a marker 10 meters, 20 meters, and 30 meters away from your starting line. Run to the 10, back. 20, back. 30, back. After the 30 - with your sandbag staged at the starting line - run 200m.

Sandbag should be a moderate load you can run with - it should never be turned into a walk. Push to run. Rest is the remaining time in the 4:00 window.


2) Conditioning

5 Rounds:
21 Wallballs (20/10)
15/12 Calorie Row
9 Toes to Bar

Strategy wise, the wall balls and the toes to bar are the areas of focus to start.

This is not a workout determined by how fast you move, but rather by how much time you spend not moving. And this can become a significant factor if we do not strategize the workout to ensure consistent sets on the WB's and TTB's.

Consider the first round as a buy-in. Those who come out of the gates too hot and fly through that first round are highly likely not to finish first in the workout. Hold back on the throttle - we are more impressed with your round times on your 3rd and 4th round than anything else. Go in with that mindset of attacking those rounds.

On the wall balls - a topic today is to save your arms. It is very common to leave our arms in the air in between reps. We toss the ball to the target, and the arms stay high and extended in the air awaiting the ball's return. All the while, we are expending energy holding our arms up. Knowing we have TTB's in this workout, we need to save our shoulders. In between repetitions, as that ball makes its way up and down to the target, bring your arms down, shake them quickly by your sides, or at a minimum bring your elbows to your chest for a brief moment. Find a pattern to keep the arms and shoulders fresh - we need them for later.

On the rower, aim to find a pace you could hold for a 10-minute row test. It's not a sprint here - it's a pace thats manageable enough so that you can unstrap from the rower and immediately start your TTB's. If we push to complete those calories too quickly, we'll find ourselves catching our breath before the TTB - effectively negating any time we gained by pushing the row.

On the Toes to Bar, strive for consistent sets. 3-3-3 with short breaks in between matches a 5-4 with a moderate break in between. Again it's all about minimizing how much time we are resting. Find a sustainable approach for the 5 rounds ahead of us, and fight to hold it.


3) Midline

3 Rounds, Not For Time:
15 GHD Sit-Ups
25 Banded Good Mornings



--- 2017 Regional/Open Masters ---

1) Conditioning

5 Rounds:
21 Wallballs (20/10) - 9' Target
15/12 Calorie Row
9 Toes to Bar

Strategy wise, the wall balls and the toes to bar are the areas of focus to start.

This is not a workout determined by how fast you move, but rather by how much time you spend not moving. And this can become a significant factor if we do not strategize the workout to ensure consistent sets on the WB's and TTB's.

Consider the first round as a buy-in. Those who come out of the gates too hot and fly through that first round are highly likely not to finish first in the workout. Hold back on the throttle - we are more impressed with your round times on your 3rd and 4th round than anything else. Go in with that mindset of attacking those rounds.

On the wall balls - a topic today is to save your arms. It is very common to leave our arms in the air in between reps. We toss the ball to the target, and the arms stay high and extended in the air awaiting the ball's return. All the while, we are expending energy holding our arms up. Knowing we have TTB's in this workout, we need to save our shoulders. In between repetitions, as that ball makes its way up and down to the target, bring your arms down, shake them quickly by your sides, or at a minimum bring your elbows to your chest for a brief moment. Find a pattern to keep the arms and shoulders fresh - we need them for later.

On the rower, aim to find a pace you could hold for a 10-minute row test. It's not a sprint here - it's a pace thats manageable enough so that you can unstrap from the rower and immediately start your TTB's. If we push to complete those calories too quickly, we'll find ourselves catching our breath before the TTB - effectively negating any time we gained by pushing the row.

On the Toes to Bar, strive for consistent sets. 3-3-3 with short breaks in between matches a 5-4 with a moderate break in between. Again it's all about minimizing how much time we are resting. Find a sustainable approach for the 5 rounds ahead of us, and fight to hold it.


2) Stamina Builder

4 Rounds, On the 3:00:
20/15 Calorie Row
40 Double-Unders

Push the pace here. The goal is to get outside your comfort zone on the row, and be able to pick up the rope and perform double-unders with a relaxed posture. Focus on your breathing on the rope.

Your rest is the time remaining inside that 3 minute window after your final row.