July 5, 2015

Monday 15.07.06

Warm Up
- Dynamic stretching
- 800m row

Main WOD
- Accumulate 5 minutes in a push up plank position
- Back Squat
  5-5-5-5-5
  After each set drop and do 20 sit-ups, then rest no more than 2 minutes between sets.

Mobility WOD
- Banded hamstring stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Warm up well starting with the bar and work up to a weight you can squat with near perfect form for five sets across.  Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift.  Breath at the top of the lift only.  Keep a good lumbar curve and your weight on the heels.

Mobility WOD
Wrap a band around a vertical pole on the pullup wrack.  Lay on your back with one leg up in the air, the other flat on the ground. Wrap the band around the one in the air towards your hip and pull your foot towards your head using your hands, another band, or a towel.  Alternate between resisting the pressure and relaxation for a minute.  Do for a total of 2 minutes each leg.

July 2, 2015

Friday 15.07.03

Warm Up
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in the push up plank position, then

- 239 burpees, one for each year of the independence of our great nation!

Mobility WOD
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
This is a high volume gymnastic workout. There are several approaches you may take to tackle this one.

If you have the capacity and want to do this for time, you could do this as a metcon. Pick a pacing strategy that you can manage for this volume.  Don’t burn out in the first 30 reps.

Another option is to break up the reps over the course of the day, say, 20 reps at a time, every hour or so.

Still another option is to team up with one or two people and go in rounds. Get the family involved.

Mobility WOD
Grab the foam roller and spend 10 minutes working through areas that need attention.

July 1, 2015

Thursday 15.07.02

Warm Up
- Dynamic stretching
- 2 rounds: 5 pull ups (dead hang), 10 push ups, 10 air squats

Main WOD
- Accumulate 5 minutes in the push up plank position, then

7 rounds:
- 7 Thrusters
- 7 Pull ups

2 minutes rest between rounds

Mobility WOD
- Hip and Psoas mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
In this WOD you get every rep you would get in a conventional Fran, plus four, plus…rest! This is another workout in which you will focus on practice of the movements. Most of us blow right by the mechanical accuracy and consistency to get to Intensity. In today’s WOD you get to practice form and pacing management. Your goal is even times across all rounds. Not only should you be able to do round one at a higher intensity, but you should also be able to do successive rounds at nearly the same effort.

SO before you begin, think about pacing. Can you maintain 7+7 for seven sets, or should you go 4+3 for each movement right from the start? Pick a pace and commit to it. Don’t red-line on the first set.

Mobility WOD
The hip and psoas mash will help release tension in the hip capsule.  This will allow for better range of movement in the bottom of the squat.

June 30, 2015

Wednesday 15.07.01

Warm Up
- Dynamic stretching
- 500m row

Main WOD
- Accumulate 5 minutes in the push up plank position, then
- Run 5k for practice

Mobility WOD
- Calf mash and hamstring stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
The intent today is not to run 5K as fast as you can. The intent is to practice running. That means paying conscious attention to proper posture, mechanics, cadence, arm swing, foot strike, all that stuff you put on auto pilot when you lace up and go. For many of us running is a mindless effort with little attention paid to form and efficiency. If you don’t believe that, pay attention to the form you see on folks here on post running up and down Grant Avenue, heel striking, valgus knees, collapsing ankles, poor head position, the list is endless. Bad form is a recipe for injury. Focus on your breath, midline, foot strike, and stride pattern. Partner up with someone and have them observe your form.

Mobility WOD
After running this will help with range of motion and decrease likelihood of tendon injury.

July Programming Notes

Some brief explanatory notes for July’s program

This month’s programming is designed with newcomers in mind, folks new to CrossFit, or new to Fort Leavenworth, or both. As such, you won’t see movements like pistols, muscle-ups, or endless “chipper” workouts. This month is focused on foundational squat, hinge, push, pull, carry, and gait (running) movements with a focus on the quality of movement, consistency of application of those movements, and the importance of pacing and recovery.

I’ve been with Iron Major since its beginning and have observed a bias in every direction you can imagine, mostly toward long, hard work. I’ve also observed that 80% of the folks in our little community are “broke.” And by broke I mean everything from injury to lifestyle and everything in between. We need far more work on foundational functional movement than on complex compound movement. I don’t discount any of those, I am a big fan of muscle ups, snatch, and handstand walks. I am an advocate of “program for the best, scale for the rest.” The problem with that is that we don’t have a regular coaching staff in our affiliate. Discovery learning is frustrating and a path to injury without the watchful eye of a coach. If you have the desire to advance your skills seek out someone with the experience to teach you. If you have the skill, practice your coaching chops and pass it on.

Veteran CrossFitters shouldn’t be disappointed, there is plenty of strength work, couplets and triplets, and variety to test your metabolic pathways and 10 physical skills. I did not include a skill or strength workout to supplement the daily workout as is the vogue on a lot of sites these days. I believe that leads to overtraining, particularly with a five on, two off training schedule. The effect of skill and strength training preceding a WOD is a net decrease in intensity across the board, especially when you try to cram it all in a one-hour session.

This is a hard thing for many people to get their head around – you can have volume or you can have intensity, but you can’t have both for long before performance begins to suffer. You don’t always need more training, you need quality, consistency, and recovery in the training time available.

It’s true that intensity is the variable most conducive to adaptation. That doesn’t mean you should expect “Hero” or benchmark workouts, or endless sessions of burpees day after day to make your training effective. Nor should you red-line every workout with 100% physical effort. Intensity is a very personal measure of effort. I can’t program that for you. What I can do is offer some coaching advice. My advice is to set your sights on about a 70% effort every day. Modulate your effort across the week so you have the energy to show up every day. Stay Fresh. If you show up Monday morning feeling strong, then go for it. Just don’t try to out train your recovery ability. Follow a 90-100% effort with a few at 60-70% effort. It’s your work capacity over time that matters. If, for whatever reason, your training begins to drop because of work, school, family stress, or illness, don’t make your first return effort a herculean effort to make up for lost time. Ease back into it.

One last word on consistency. I programmed five minutes of planks every day. Why? Because everything is a plank! Do yourself a favor: if you are on an oly, Smolov, 5/3/1, Hatch squat or whatever program or cycle, follow the plank program. I guarantee noticeable improvement in all your other movements.

Show up, have fun, stay fresh, and share your experience in our blog!

Best regards,

Mark

June 29, 2015

Tuesday 15.06.30

Warm Up
- Dynamic stretching
- 400m run

Main WOD
"Annie"
50-40-30-20-10
- Double unders (2:1)
- Sit ups

Mobility WOD
- Couch Stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Today is a good day to practice on your double unders.  

Common problems include: 

Jumping Too Early: Time your jump so it happens just before the rope hits your feet. If you jump when the rope is at its apex, it will need to do 2.5 revolutions to go under your feet twice. If you jump when it's about to hit the ground, it only has to do two.

Making Speed with the Arms: You want your wrists to do the work, not your entire arm. Revolving from the wrists is quick, from the elbows slower, from the shoulders, slower still. We want speed, so keep the arms quiet and the wrists fast.

Making the Rope "Short": Keep your elbows at your sides and your hands where you can see them. If you push your arms out, you're effectively making the space inside the rope smaller, and you'll trip. If your hands are behind you, you're tensioning your biceps and slowing your wrists.

Mobility WOD
- Hold the stretch on each leg for two minutes.  Two times each leg.

June 28, 2015

Monday 15.06.29

Warm Up
- Dynamic stretching
- 500m row

Skill/Strength
- 1x20 Back Squat (try to go higher than last week, if you can)

Main WOD
"Corroded Fly Trap"
 10-9-8-7-6-5-4-3-2-1 of Kettle bell swings (1.5/1 pood)
   1-2-3-4-5-6-7-8-9-10 Burpees

Mobility WOD
- Tricep Mash with lacrosse ball and banded shoulder distraction

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Skill/Strenth
Back Squat: Continuing the progression and trying to lift more than we did last week.  Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift.  Breath at the top of the lift only.  Keep a good lumbar curve and your weight on the heels.

Main WOD
Todays wod is a ladder of KB swings and burpees.  As the KB swings decrease each set, the burpees increase.  Total number of reps each round will be 11.

Mobility WOD
Take the lacross ball and find a box.  Kneel in front of the box and place the lacross ball on the box.  Place your tricep on the ball and extend and contract your arm, moving from your elbow until you get to your armpit.  Do each arm 2x for at least one minute each rotation.

June 25, 2015

Friday 15.06.26

Warm Up
- Dynamic stretching
- 500m row

Main WOD
Team Fight Gone Bad

4RFT
- Wall Balls (10'/9')(20/14)
- Sumo DL High Pull (75/55)
- Box Jumps (20/14)
- Push-press (75/55)
- Cal Rows

Mobilty WOD
Break out the foam roller and hit any sore/tight spots.  Spend two minutes in each position you choose.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Today is partner FGB. 1 min each exercise, partners rotate between movements.  Score is total number of each exercise.  Its been a while since we've done the sumo DL High Pull.  Keep good lumbar curve and pull to your chin.