Friday · 07.29.16

Masters' Mindset

With the 2016 Games season behind us, we are looking forward to 2017.
The progress and motivation has been nothing short of astounding - and we are prepared to build upon that and continue in stride.

We have a change coming in the near future - a new website.
We have greatly, greatly appreciated your patience as we transitioning to this platform.
It has been good - but we believe we can be far better.
Mobile friendly browsing, ease of access, and better functionality are all improvements.

What we are most excited about however, is the development of an integrated leaderboard, build into the website platform. For every daily post, there will be a leaderboard attached to the same page. Specific to each age division, you'll have daily feedback on where we stand amongst our fellow CompTrain Masters.

We are due to launch the site in the beginning of next month, with the leaderboard being completed by the close of next month. We are very excited to take this to the next level, knowing the possibilities of this professionally developed platform.

Again, we greatly appreciate your patience as we drive through these speed bumps!
And we couldn't be more excited for the 2017 season.

Mobility Primer

Pec Minor Mash + Internal Rotation - 90 seconds each side
Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Thoracic + Lat Foam Rolling - 90 seconds each side
With arms extended overhead, lay with your upper back on the foam roller slowly moving from the base of your neck towards the middle of the back. Following, turn to one side and focus on your lats, performing sweeping motions with an extended arm - as if you are sweeping the floor with your knuckles.

Banded Shoulder Distraction - 90s each side
Relax your shoulder into this stretch and lengthen out the lats.

Samson Stretch - 45 seconds on each leg
Three focus points on this stretch - Hips, shoulders, and forearms/wristsStep out deep with one leg. Shin bone should be vertical in your lunge, and let your back knee touch the ground. With your fingers interlaced, extend your arms overhead, palms to the ceiling. As you do so, imagine driving your waist forward, as if you had a band around your waist pulling you forward. Aim to feel a stretch in that rear leg hip flexor, a stretch in the shoulders, and a stretch in your forearms/wrists.


1 Round (low intensity):
5 Medball Front Squats
5 Sumo Deadlifts (45/35)
4 Box Step Ups/Step Down (20")
5 Strict Presses (45/35)
5 Calorie Row

Rest 1:00

1 Round (low intensity):
5 Wallballs
3 Hang Sumo High Pulls + 3 Full Sumo High Pulls (45/35)
5 Box Jump up, step downs (20")
5 Push Presses, pausing in the dip, and the lockout (45/35)
5 Calorie Row

Rest 1:00

1 Round (moderate intensity):
5 Wallballs
5 Sumo Deadlift High Pulls (75/55)
5 Box Jumps (20")
5 Push Presses (75/55)
5 Calorie Row

Rest 5:00

Click for All Age Groups

2017 Qualifier/Open Athletes

Single effort today - Game Day Friday. Give this your best... no additional pieces to follow.

"Fight Gone Bad"
3 Rounds, resting 1:00 in between:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20")
1:00 Push Presses (75/55)
1:00 Row

This is a classic CrossFit benchmark testing shear work capacity. Your score is the total amount of repetitions you accumulate across the three rounds.

Although pure capacity is the primary test here, this is also a chance for ourselves to think and strategize on the point system. Prior planning can allow us to maximize our points today.

Each repetitition is worth a single point. In other words, a calorie on the rower is worth the same value as a single box jump. We can look at cycle times, effort expenditure per rep, and our own individual strengths and weaknesses to plan a strategy for ourselves. This is a workout where you want to maximize your strengths. If you are great on the push press, we can maximize our points there by giving that 1:00 full effort. If we are not a strong rower, we want to hold back on the intensity there in order to preserve ourselves for the remaining movements.

It can also help to go in targeted repetition counts. We don't need to be exact on these numbers by any means, but it provides a target to aim for. Even more importantly, it can keep you from redlining too soon in this workout, which is a common act in FGB. If we go max effort on the first 5-minute round, and crawl our way to the finish, we won't see our best point total. We need to strive for consistency which means that first round needs to be slightly reserved.

Here are some target numbers to achieve a 300 point total. This is a strong score in this workout. This is not a recommendation for you as an athlete, but rather an example of a breakdown.
Rounds 1, 2, and 3 (again striving for consistency):
Wallballs - 18
SDHP - 20
Box Jumps - 27
Push Press - 27
Row - 8

Those are 100 point rounds, for a 300 point total across 3 rounds. Again this is not a recommendation for you as an athlete, but an example and a thought process going into these movements. It pays to push on some, and it pays to pace some others.

On the WB, it's our first movement in each round. Breaking up your reps into two sets can be a smart move. In this example, 10-8 could be a recommendation with a short break in between.

On the SDHP, the cycle time is faster than the WB. We can accomplish a few more repetitions here inside that minute with time to spare to prepare for the next movement.

On the BJ and Push Press, these are our fastest cycle times. We can find high repetitions pretty easily in these minutes compared to other movements in the workout. Use the full minute at each of these stations. On the WB and SDHP, it's the smart move to end your efforts a couple moments before the turn of the minute. We are preserving ourselves there. Here, on the BJ and PP, use those full minutes. Aim to start your box jumps right on the turn of the minute, and aim to be completing push presses until the very last second.

On the row, we don't want to redline (until the last round that is). Maintain an moderate pace, but the extra "sprint" in rounds one and two will only earn us 2-4 more points. Save that effort for the movements in round 2 and 3.

This is a unique workout, with a point system that we can "game". In a training environment, this is rarely something we consider - gaming the point system. But if it were to arise in competition, we want to train ourselves to be able to recognize it, adapt, and adjust our efforts to maximize our points. It isn't just fitness that wins competition - being a smart athlete plays a large role. This is a rare practice reserved for competition that we will practice today.

With that said, bite into this classic CrossFit workout, and have fun. Game Day Fridays.