Deads and tabata mash up
Another great week, and this was definitely the week of mental toughness. I’m glad to see more and more of you participating in commenting on the blog, this is a great way to keep in touch and share advice and workout tips to those people who you do not regularly see in the gym. I will try and keep the conversations going as I post, but if you have something you want me to ask, just let me know! As always Fridays call for something fun, and today we get to play with our new toys… SLEDGEHAMMERS! Sledges are a great tool and a great component to a butt-kicking workout.
Question of the day: Do you use CrossFit to prepare for other sports, or has CrossFit become your sport? Post thoughts to comments.
Also, do not forget, the gym is now closed Sundays and this MONDAY due to Labor day, enjoy your holiday weekend!
Here’s a cool video about technique for swinging a Sledge.
Warm up
- 200 m run backwards
- 20 GHD situps
- 20 hip extensions
- 10 inchworms
- 15 Anterior/Posterior leg swings
- 15 Medial/Lateral leg swings
Mobility
Strength – 5×3 using weight of 90% 3RM
WOD
Tabata Mash up
Sledge Hammer Swings (10#/8#)
Abmat Situps
*16 alternating cycles of 20 seconds on/10 seconds off
Partner WOD
So, I’ll admit, this week has been out of my comfort zone for not only training, but programming. I’m usually a short sweet, high power output focus kind of guy. With that being said, there is a need for weeks like this where the WOD’s are long, brutal, and heavy. As posted yesterday, there is definitely a mental aspect to CrossFit, and a 20-30 min WOD, will definitely take you to that point where you want to go no more. So I turn the floor to you, what kind of methods do you use to get through long grueling WOD’s, are there any things you’ve done in your past or any advice you’d like to share? Post thoughts, ideas, or concerns to comments.
So overall, yesterday’s WOD was 55 Clean and Jerks, 50 pull ups, 100 push ups, and 150 air squats, that’s a lot of volume, let’s turn it down a bit today huh?
Also check out this link from Freddy C. at CrossFit One world, GAME YOUR WORKOUTS! http://sicfit.com/blog/15616-The-Tactical-CrossFitter
Warm up
- Row 500 m
3 rounds:
- 5 veritcal jumps
- 10 kip swings
- 10 KB swings
OPEN THOSE HIPS UP!
Mobility – PNF Stretching
WOD
With a partner perform 2 rounds of the following:
400 m Barbell farmers carry (65#/35#)
60 toes to bar (must do at least 20)
100ft Partner Broad Jump
*During the 400m carry, the barbell cannot remain on the ground for more than 3 seconds
*Toes to bar may be scaled to knees to elbows or knees to chest
*Broad jumps begins where partner left off
Enjoy, tomorrow we play with our new toys!!!!
Speal vs. Khalpia WOD
Here we go, another heavy day. I promise there’s a method to my madness and it’s not just leaving you all flat-backed after every WOD. Today we will be doing a WOD I saw on the CrossFit Journal, and this brings me to relay a message and a quote from Chris Spealler in the video. “How do we train the mental aspect of CrossFit?” In the words of Speal, “Just go there.” There is a huge mental component to what we do daily in the gym, and we have the luxury(really?) of being able to bring ourselves to the point that we are ready to quit, yet we persevere and this only makes us mentally stronger. Life doesn’t let us quit, so why should your workout. When it gets hard, push harder, your mind will quit far before your body does!
Warm up
- 100 double unders or 3 minutes, whichever comes first
- 20 GHD Situps
- 20 Hip extensions
3 rounds:
- 10 SDLHP with PVC
- 10 pvc pass thru
- walking lunge across gym
5 minutes on foam roll
Mobility- Shoulder Distraction
WOD
1-10 ascending ladder of clean and jerks with a round of cindy between sets:
1 C&J (155#/105#)
1 Round of Cindy
2 C&J
1 Round of Cindy
.
.
.
10 C&J
1 Round of Cindy
Jason Khalipa @ bodyweight of 210 – 14:15
Chris Spealler @ bodyweight of 140 – 12:04
Who says little guys can’t move a lot of weight. Please make sure you all scale accordingly, if you are unsure, ASK YOUR TRAINER! This is a lot of work, but I have confidence you will prevail! I look forward to doing this at noon if you wish to see me suffer at my own bidding!
Row/Run
Yesterday was pretty heavy, but looking at some of the cumulative overhead times, I’m very impressed at everyone’s attempts. Today will be a lighter volume WOD, as well as some skill work. You have all given me good feedback about the mobility work and we will keep doing this, it’s awesome to hear you are all interested in these kinds of things as they will definitely make you a better athlete.
Warm up
- 15 Iron Cross
- 15 Scorpions
- 15 windmills
- 20 arm circles forward/backward
- 30 mountain climbers
- 5 minutes foam roller
Mobility – Hip (this is one of my favorites)
If you can’t get your shin vertical, keep your knee further away from the wall and gradually work into it.
Skill – Rope Climb
Work on establishing the fast rope clamp, then getting up the rope in as few pulls as possible.
WOD
4 Rounds:
Run 400 m
Row 500 m
“Nasty Girls”
Monday means benchmark, and today we tackle a WOD with some skill work from last week! Starting today, we will begin to do a mobility WOD everyday, I know you’re all excited!!!! Mobility is essential to our bodies with the amount of work we do everyday in life and in the gym, keep following KStarr’s site and keep your mobility up!
Warm up
- 400 m run
- 20 GHD situps
- 20 Hip extensions
3 rounds
- 5 push ups
- butt kickers across gym and back
- 10 wall squats with pvc
Mobility
Strength – Static overhead holds
I’m an avid follower of crossfit oneworld, and I’ve seen this a few times and wanted to give it a try so here it goes!
Static Hold overhead. Do three attempts for total time with 2 minutes rest between attempts. (155#/95#)
-then-
Static hold overhead in the squat position. do three attempts for total time with 2 minutes rest between each attempts. (95#/65#)
WOD – “Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135#/95#
*If you do not have muscle ups, do ring dips, if you do not have ring dips, do double regular dips.
