Wednesday, February 1, 2012

A. Back Squats

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. At the start of every minute do 2-5 ring dips. In the remaining time on that minute, do KB Swings. When your minute is up, go back to the ring dips and continue this sequence until you hit 125 KB Swings. 50/75 lbs.

If you have 10 ring dips unbroken, wear a weight vest and leave it on for the KB Swings.

Some Thoughts on Work Capacity

Work Capacity versus movement.

At our movement camp in Israel Ido gave a short lecture on the differences between work capacity and movement. Work capacity is a popular CrossFit term and it is used to judge how "fit" you are. If you are capable of more work than the person beside you then you are 'fitter' than he or she is. In some moments, I really like the work capacity model but when it comes to movement and movement complexity it is misleading to conceive of fitness in such a narrow manner.

Let me give you an example, I know many folks that can kick my butt at Fran, but does that mean they are fitter than me? Suppleness of the spine is so important (hence all of our work on rotations into low bridges, bridge push-ups, wall bridges), as is wrist strength and general straight arm scapular strength. The number one priority should be to move with ease and not be encumbered by pain. The second priority should be movement complexity. A quick example would be the muscle up. Why do 30 muscle ups for time, with kips so big the athlete is practically in the next room, when that athlete could take the time to learn static muscle-ups or Bulgarian muscle-ups? Progressing to a more complex level has more neurological and strength benefits than simply increasing the volume of the same old movement.

Handbalancing or handstands, rotations and twisting of the spine, wrist mobility and strength, etc. This is really not a very remarkable list - any child can do the above movements and without the self-reflexivity! But, when adults take up movement complexity, that self-reflexivity becomes quite important, mostly because the adult quickly realizes how limited he or she is with their movement options.

By focusing on movement as well as work capacity, we have many, many more movement choices available to us. Fitness is so much more than breathing heavily and lifting big weights. Don't get me wrong, strength and cardiovascular respiratory health are extremely important, but mobility and stability are the building blocks of physical movement.

Tuesday, January 31, 2012

A. 1 press + 3 push-press + 5 push Jerk x 4 sets; rest 2 min.

Go up in weight each week.

B. Row 350 meters AFAP

rest exactly 20 sec.

KB push up into L-sit (3 sec hold) x 5 reps

Rest 3 min.

4 sets

Monday, January 30, 2012

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.

Barbell Jumping Squats x 5 75/115 lbs

AMRAP in 3 min.

Beginners: 5 ring rows

Intermediate: 2-5 chin-ups or pull-ups (no kipping)

Air squats for beginners.

Rest 10 min.

Repeat Part B.

Sunday, January 29, 2012

A. Back Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. Deadlift x 15 135/205lbs

Ring Dips x 5-15

AMRAP in 10 min.

Off to Calgary for our Coach Mieka and Coaches in Training - Mike, Alisha, and Sandi

Good luck to Coach Mieka who is competing in the 1000-meter track event in Calgary today!!!

And to our Coaches in training - Mike, Alisha, and Sandi - we look forward to hearing all about the adventures of your CrossFit Level 1 Certification! Good luck this weekend in Calgary!

We are proud of all of you!

Darci and Charity

Saturday, January 28, 2012

A. Push Press

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Practice KB snatch and TGU for 10 minutes. Do this in 2 heats.

C. AMRAP in 3 MIN.

(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight. If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps. Weights are as follows; in pounds.

I don't think it matters which arm you use for this. This is Section C of the first WOD at FrostFit in Winnipeg. Give it a try! Keep in mind that the folks competing had to do 2 other stations first, with only a 30 sec rest in between each 3 minute interval.

Advanced (Women): 35, 45, 55

Advanced (Men): 55, 65, 75

Intermediate (Men): 45, 55, 65

Intermediate (Women): 25, 30, 40

Novice (Women): 15, 25, 30

Friday, January 27, 2012

A. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets

B. Row 150 meters AFAP - record time.

rest exactly 20 sec.

1-3 arms only rope climbs.

rest 3 min.

4 sets

Intermediate: use your feet on the rope climb.

Beginners: 7 barbell rows @ 2222.

Thursday, January 26, 2012

A. Power Cleans

Beginnes: from the blocks - 2, 2, 2, 2, 2

Intermediate and advanced: from floor: 2, 2, 2, 2, 2

B. After the first round the rhythm for B should be something like 2 or 3 reps, then break. Don't fret if you don't do your first round unbroken.

Advanced:

Yewkis x 3-7

Push Press x 5 95/135 lbs

Bridge Push-Ups x 4-7

3 rounds

Intermediate: 1o sec front lever on bars (tuck).

2-4 static chin-ups or pull-ups

Push Press x 5

5 -10 push-ups

3 Rounds

Beginners: 10 sec elevated chest

5 ring rows

Push Press x 5

5 push-ups to an appropriate depth. No Knee Push-Ups!

Wenesday, January 25, 2012

Jeff practicing his one arm scap retractions.

A. If you have back squatted 2 days in a row, do TGU.

TGU

3, 3, 3, 3 (per arm) Go up with each set.

Back Squat

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max, -10 to 20 lbs, do 2 reps x 3 sets

B. AMRAP in 3 min:

KB Jumping Squats x 5

Renegade rows: For this one you take your 2 KBs that you used for the Jumping Squats and you drop down into a renegade row - 1 push-up, left side row, right side row x 3 reps.

Rest 10 Min:

AMRAP in 2 min:

Toes to Bar x 9

Double unders x 15