Tuesday 05.21.13

5 RFT of:
20 Hang power snatch (65/45)
30 Double unders

Post time to comments.

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Coach's Notes. 
Despite the light weight, this is still 100 snatch reps.  Warm up and mobilize the shoulders before stepping off into this one.  Recommend a hook grip on the bar to help with fatigue in the forearms.

REMINDER -- programming work session with Mark at 12th Brick tomorrow, Tue 21 May starting at 1200.

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Training Videos.

• Can't do snatches without a little Burgener warmup from CF Films.  The audio and video seem to play about 3 secs off from each other, but a little longer description than his original garage video.
• And a demo from Coach Burgener's garage on the hang power snatch.

Monday 05.20.13

50 L-pullups

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Coach's Notes. 
This is not a timed event.  Focus on quality, mechanically correct L-pullups.  Do not kip or butterfly this variation.  Maintain a neutral head, external rotation in the shoulders and watch video below on the lower body mechanics.

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Training Videos.
Two CrossFit Journal preview videos that demonstrate the L-pullup and other variations.  Part 1 demonstrates the proper way to load your back and hips before starting the pull up to the bar.  Part 2 demonstrates some scaling options if a pure leg straight pullup is not possible for 50 reps.

• L-pullup Part 1
• L-pullup Part 2

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Games Update:
And if you have not checked in on the Games, the first four Regional competitions are wrapping up on Sunday.  In two more weeks it will be Jacob's turn up in Chicago.   Does anyone else get nauseous just reading the workouts these folks have to do?

Squat Challenge - Week 3 (20-24 May)

Here's the outline for week 3 of the Squat Challenge.  Looking out at the full week's IMCF programming, this is a tough week to integrate additional strength training.  Do what you can, maybe get some offset sessions in at lunch or on the way home.

Friday 05.17.13

Achieve a one rep max of a one arm deadlift (left and right).



Post weights to comments.

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Coach's Notes. 
We're kickin' it old school with an old variation on a classic movement.  The photo above shows straddling the bar but you can also setup as a normal deadlift with both feet facing the bar.  It is also optional whether you wear your unitard.

We often perform asymmetric lifts in life but rarely practice them in the gym.  Lifts like these are good diagnostic tools and will rapidly expose gluteal, hip, midline, shoulder and grip dissymmetry. Start light and work up slowly to a 1 RM.  Grip the center of the bar and keep everything square to the bar (knees, hips, shoulders). Make sure there is no slack in the system before you pull by setting your back from the top (standing), then screw your feet into the ground to farm some torque.

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Training Videos.

• Here is a CFJ Video that has KStar discuss proper deadlift setup.  A CF Journal subscription is required to view the video.  Now that CF Journal subscriptions are free, go sign up for one!

Thursday 05.16.13

As a two person team, 5 RFT of:

Early Group Results

Box jumps (24/20)
Sprint 400m

At 3,2,1 go...one athlete sprints 400m while the other athlete performs box jumps. Athletes switch movements and that is one round.  After the team has completed five rounds, note the total time and number of jumps for the team's score.

Post time and number of box jumps to comments.

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Coach's Notes. 
Your legs are going to fatigue with the box jumps and the sprints, don't degrade into a disorganized blob that just plods thru the parking lot.  Organize your head position, your shoulder rotation and think about how your feet are going to land on the pavement.  Spend some time in warmup running with deliberate mechanics so you have that feel to come back to in round 4 and 5.

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Training Videos.

• Gonna go running?  A CFHQ video that highlights some proper mechanics.

Wednesday 05.15.13

“Jackie”

Row 1000m
50 thrusters (45/25)
30 pull ups

Post time to comments.

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Coach's Notes. 
Only one round?  That's it?  Say that after your 30th pullup.  This is a CF classic that will go quick but probably leave you on the floor afterwards.  Compare to 07.25.12.

COACHES' CLINIC -- We will hold a second trainer clinic on Thursday from 0600-0645.  Last week's focused on seeing movement and identifying faults.  This week, we'll practice delivery of the movement descriptions and points of performance, and review setup positions and training progressions.

Site Access Issues

Have not been able to access the IMCF blog from a government computer since about Wednesday last week.  Starting to suspect that we somehow ended up on the NEC blocked site list, not sure if it is a local filter or something wider.

Looking to confirm/deny if others are having the same problem.  Would appreciate a chime-in from people around post (MCTP/CGSC/hospital/CAC HQ/others).  Have a ticket in with the big Army help desk, may need to take some more aggressive action if we're on lockdown.

I mean, I can see why they'd do it (I am hitting productivity PRs at work!)...but c'mon.  It's Squat Challenge season.

Tuesday 05.14.13

5 rounds for time:

30 air squats
15 dumbbell push press

Post time to comments.

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Coach's Notes. 
For the DB push press, select a weight that you feel you can do for 75 reps without having to break up each set of 15.  When performing a barbell push press, a common RX weight is 95-115 for men or 65-75 for women.  So if shoulder to overhead is one of your forte's, consider 60# DBs or higher for men.  If shoulder to overhead is not in your wheelhouse then maybe 40# DBs are more appropriate.

Wtthout the stabilizing force of one bar up there, two dumbbells overhead will cause us to focus more on good shoulder position and core stability.  Keep your shoulders back and in external rotation, do not let the shoulders roll forward or in.  Avoid over extending your back in the overhead movment.

And a pitch for a great resource for your home library:  If you have not considered buying Kelly Starrett's "Becoming a Supple Leopard," then do so.  For the strict press and push press alone he dedicates 10 pages to proper setup, mechanics and diagnostic tools.  No one should exercise without this book.  Here ends the shameless ad pitch.

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Training Videos.

• An MWOD VIDEO discusses knee prep for the push press and other repetitive knee movements.
• A quick DEMO from Reebok CrossFit One on the DB push press movement.

Squat Challenge - Week 2 (13-17 May)

Happy Mom's Day and apologies for the late post.  Thanks for grinding out Week 1, here's the plan for this week.  Listen to your body and modify as needed.  Keep logging your sessions/thoughts in comments here, it's good to see how others are doing and helps motivate/shame us all into getting it done.

Monday 05.13.13

For time:

Row 2000 meters.

Post time to comments.

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Coach's Notes. 
A straightforward monostructural movement today.  Consider some skill work either before or after the WOD.

Tip:  Check your rower drag count during your warmup and consider how much drag you want on your "boat" for this WOD.  A drag count of 140 is common but nothing wrong with using more or less based on how much work you want to do in 2KM.  A higher damper setting results in more drag and will require more work to go 2KM.  Use the Utilities (or Options) on the screen to check the drag count.

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Training Videos.

• From CFHQ, a video on COMMON FLAWS in using the ergonomic rower.
• From CF Invictus, a description of rowing MECHANICS to focus on.