Wednesday, October 3, 2012

A.  Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.



B1. AMRAP Unbroken Ring dips  x 4 sets.  Must have a turn out at the top of the movement; rest 30 sec.


No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.

If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.

No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.

Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.


Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.


Tuesday, October 2, 2012

A. Push Press (25 minutes)
Beginners: 5, 5, 5; rest 120 sec.

Intermediate: 3, 3, 3, 3; rest 120 sec.

Advanced: Max, then down 15-30 lbs x 2 reps x 3 sets; rest 120 sec.

Take 15 minutes to practice the snatch for Part B.

B. Every 30 sec for 5 minutes, do 1 hang power snatch and 1 power snatch at approximately 70% of your max power snatch.

Note that the percentages are just a guideline.  The more advanced you are the closer you will have to work at around 60%. Beginners will be closer to 80 to 90%.




Monday, October 1, 2012

A1. Back Squats
Beginners: 1 and a 1/4 squats @ 31x1 x 5-7 reps x 3 sets; rest exactly 60 sec.

Intermediate: 3, 3, 3, 3; rest exactly 60 sec.

Advanced: Find your max, drop 15 to 30 lbs and do 2 reps x 3 sets; rest 60 sec.


A2. Pulling
Beginners: If you can hold yourself over the bar with scaps retracted and depressed for 5 seconds, do a 20-30 sec eccentric x 1 rep x 3 sets; rest exactly 60 sec.

If you can't hold yourself over the bar, do 3-5 ring rows @ 52x2 x 4 sets; rest exactly 60 sec.


Advanced: Unbroken static muscle-ups x 4 sets; rest exactly 60 sec.


For today, only those who can perform unassisted muscle ups should do advanced.  If you require a spot, regardless of how minimal, work on your pulling strength with false grip pull-ups x 2-3 reps x 4 sets; rest exactly 60 sec.

 If you only have 1 false grip muscle up, do 1 rep, rest 30 sec, do another rep x 4 sets; rest 60 sec. This means a total of 2 reps per set.


B. Sandbag cleans from the ground to shoulder x 7 reps per side - 35 lbs/60 lbs
     50 meter sprint there and back x 2 = 200 meters in total.
    Rest 2 minutes.
3 sets




How to Make Gains in Gymnastics

Ok fine folks!

Please read this and take my advice.

One of the most important distinctions between gymnastics and CrossFit metcons is that the former focuses on small motor skills while the latter focuses on gross motor skills.  This means that when doing gymnastics based movements you can't simply give it your all and hope for the best.  You must be more detailed! The golden rule of strength training is PROGRESSIVE OVERLOAD.  For the most part, bodyweight movements become increasingly complex by increasing the LEVER LENGTH. With weight lifting, it is much less complicated - if you add more weight to the bar compared to last time, you know you are getting stronger.  This means that when you are doing a bodyweight movement, you must MEASURE!  Here's an example using the HSPU. Let's say you are working on both the concentric and eccentric phase of the movement and you are in a pike position.  What should you measure? You measure and RECORD your hand placement, your foot placement and your head placement.  Otherwise, how do you know if you have progressed the next time if you have nothing to compare it to?

PAY ATTENTION TO THE DETAILS

On the press to handstand, ask yourself, is my head touching the wall? How many plates are required to press up? How far are my hands from the wall.  For the pull-up and chin-up, is part of my body touching the bar at my peak contraction? Am I reaching with my neck? Am I protracting? How far apart am I placing my hands? You need to ask yourself all of these questions.

Next week, we will be testing your 3-4 rep max on the hspu. Please make sure you have all of the details figured out before that.

- Coach Darci