Bodyweight Blitzkreig

I often tell people that the best piece of exercise equipment they could ever utilize is their own bodies. Your body holds enough weight and bends in enough angles that you can manipulate it to give you intense workouts. Hence, the movement in some circles towards yoga, pilates and aerobics. The human body is truly an amazing machine that when utilized properly can have tremendous results. Weighted movements have a place for sure as do many other mediums of fitness. Today will show you that with the upcoming Easter Break that you have the ability to have great workouts no matter where you are.

For Time

40 Pull Ups

40 Push Ups

20 Double Unders

40 Sit Ups

40 Mountain Climbers

20 Double Unders

40 Squat Jacks

40 Push Ups

20 Double Unders

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Evolution of Athlete to Coach

As I spoke before this was an interesting weekend for me, full of new experiences. I have always been on the athlete side of the competitive fence. This weekend I was forced to stand on the other side and either sit and sulk over what could not be or step up and coach our athletes. I chose the later and coached as best I could.

I have never found a sport that I have been involved in coaching that has ever inspired passion in me. This was a first! Knowing that potentially what I say to an athlete, what I instruct or yell, what I do, could mean improved or weakened performance. I could feel electricity in the air and it gave me goosebumps. I felt like I battled the wod's with the athletes and at the end of the day I was exhausted. I now have an appreciation for why people coach and why they enjoy it. I will always be an athlete first and a coach second, but as time ticks on I need to begin looking at the transition of competitive athlete to coach and coming to grips with that transition.

I have a lot to learn about what constitutes a good coach, but I am learning. The more people allow me to coach them and people provide feedback the better coach I can become. Even after this weekend I can look back in retrospect and know things I would repeat, things I would leave out and methods of handling athletes and competition that I did not know before.

I look forward to the transition.....just not ready yet.

WOD

Back Squat 3-3-3

Deadlift 2-2-2

Bench Press 1-1

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The Mindset of a Successful Athlete

Over the weekend I was fortunate enough to make contact with and visit with a number of high end athletes. For all of them I had the same question "When you are in the middle of a workout, what goes through your mind?" I got a variety of responses. and would like to share them with you:

Strange but True: One individual thought about everything from what they had for breakfast, to the weather, to how bad they smell and on and on. For them that method allowed them to cope with the pain and endure what it was they were doing to continue to push forward and not stop. The simple act of diverting attention away from the cause of discomfort is what they needed. For them movement was rote and natural so they did not have to focus on whether they were doing it right or wrong, but rather just not think about what it was they were doing.

Cues: Another very successful athlete broke everything into cues. Cues that would keep them moving. For example in burpees when it gets tough their cue is to tell themselves "put your hands on the ground" Cues are hugely successful when trying to keep from stopping. A simple cue to initiate the movement and the rest takes care of itself.

The Count: Counting and focusing on what you are doing and getting to the end. Counting in big numbers or breaking it into small doable numbers are huge for the continuation of movement. Large numbers can sometimes seem insurmountable, but when made small success seems so much closer.

The Blackout: This is my favorite and what I try to do all the time. Think of nothing. Period! Just move and don't stop moving. Devoid of emotion, pain or anything else. These people exist in a bubble that for however long the workout takes, nothing can touch them.

WHAT IS IT YOU THINK ABOUT IN YOUR WOD'S? POST TO COMMENTS.

WOD

5 rounds for time

5 Hang Clean Guys @ 135 Gals @ 95

10 Burpee Box Jumps

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A Cauldron of Emotions

As most of you were aware my wife Heather and myself were off to the CrossFit Central Canadian Sectionals this weekend. This weekend represented a lot of things for a lot of people. All with their own reasons, their own goals, and seeking to have their own accomplishments. Some sought greatness, some looked for friendship and competition, while others sought experience and a chance for growth.
Heather did an amazing job finishing 2nd overall. Stop and think for a moment about what that accomplishment represents and you will realize how truly amazing it really is. Out of 48 of the CrossFitters all looking for top honours and a spot in the National meet, Heather finished #2. On top of that, she won a special award that is almost even more prestigious than her placing. She won the F2 award being recognized as the female athlete that moved the most technically and efficiently of all female competitors at the show. Every lifter strives for a balance between perfection and intensity. On this weekend she epitomized both!
One of my best friends Kris Fraser who lives between Ft. Mcmurray and Lethbridge and trains at CFLA whenever he gets a chance embodied the spirit of morality, ethics and camaraderie. Another friend and athlete of CFLA and LCI graduate Carlee Degenhardt also competed on the weekend showing that in Lethbridge we mean business and train hard. Carlee is young and full of promise. Although I a not old enough to be her dad I beamed like a proud papa at the end of her contest at the efforts she had put forth.
As for me.....well.....that is where the bubbling cauldron of emotions begins. The weekend for me was as bitter sweet as it could get. Due to the lateral meniscus tear that I suffered 1 1/2 months ago I was forced to withdraw from the competition. My knee had swollen to the point where lockout was difficult and I couldn't walk without a limp. Many of you could look at this and feel like it shouldn't be that big of a deal, there is always next year, you have an injury that needs looking after. I do realize this, but it does nothing to soothe or calm the emotions I feel. On one hand I couldn't be happier with our team, my friends, the support network that exists at CFLA, and extends to Conquest. To share in their success and be a part of the realization of dreams is truly inspiring and I would never want to change the minor part I played in it. On the flip side, I wanted to live my own dream and vicariously through theirs. I have been on a 6 year road to recovery with the goal of returning to active competition again. Competition that takes me to a larger stage than local, that pits my ability against the best we can find. Just as I can see the finish line in sight, I have fallen and for a year I can't get back up. I will have surgery and begin rehab, training and plans anew, but the goal still existed for this year and not next. A goal that I was unable to reach and unable to accomplish. In preparation for this event people lent a ton of support Heather and my way and for that I am humble, thankful and grateful. Everyone from my wife, my son and friends all sacrificed things so that I could pursue my dreams again. I can't help but feel like I let people down. In my entire career of lifting I have never not entered a contest that I registered for. I have always approached everything as my body is not in control, but I am. I make it do, what it does not want to do. I tell it when to stop and not the other way around. This time it told me... the difference is that I listened. Some call it admirable others smart....I can't help but recognize that, but also feel like I still could have made a go. Not 100% but it still could have......that point is neither here nor there. The draw to competition is strong in me and it is what helps me feel validated, successful and what I enjoy above all. To be close enough to touch it, but too far away to be able to do it was almost unbearable.
On the positive side of things I learned many things about my self, faced off with reality and hopefully will come out the other side a better person as a result. I cannot change my past but must focus on the future. I will play again, but for now I need to deal with the emotions I am feeling and summon the strength to continue to support my team, my wife and be their for my family. CFLA will still be represented by a Gillespie on the National stage and after all of the years Heather has been my support system I need to do everything in my power to help her chase her dreams and achieve her goals until I am able to do so for myself again. Thanks for listening I just needed to talk.
ALL HAIL CONQUEST! ALL HAIL BIG BROTHER AT CFLA!

WOD
3 minutes AMRAP DB Overhead Press - Guys @ 20-25 Gals @ 10-15
rest 2 minutes
3 Minutes AMRAP Back Squat - Guys @ 55 Gals @ 45
Rest 2 minutes
3 Minutes AMRAP Fist Twists

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How can I improve my flexibility?

Here are 10 easy stretches that can be done every day to help increase flexibility:

Neck Stretch
Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.


Chest Stretch
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.



Standing Triceps Stretch
Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.


Shoulder Stretch
Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

Wrist and Biceps Stretch
stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.


Wrist and Forearm Stretch
stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.


Torso Stretch
Clasp hands together and slowly raises them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath.

Hamstring Stretch
Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keeping back straight and abs engaged bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side.

Quad Stretch
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side.


Inner Thigh Stretch
Stand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides. Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs.

Yoga is also a great way to get a good workout, tone muscles and increase flexibility.

Friday
For Time
100 Pull Ups
100 Double Unders
200 Fist twists

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When do I have to work on my Flexibility?

Flexibility should be worked after any workout if not every day! Flexibility can be practiced while watching T.V., eating dinner, lying in bed or just about anywhere. It takes 21 days to make a habit, so try to include a flexibility component with your workout or try to stretch every morning before work or school or you can do it before you hit the hay!

Thursday
75 Hip Smashers for Time
rest 2 minutes
100 Wall Ball Shots for Time
rest 2 minutes
150 Sit Ups for Time

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Why is flexibility important?

Without flexibility our muscles would not be able to move, therefore we could not walk, run, play sports or really do anything except stand there. Flexibility helps increase the blood supply to our working muscles that are required to move. Our blood also delivers nutrients to the joint which helps with our circulation which in turn will allow greater elasticity in our muscles. Flexibility can help with our sports performance because our joints are able to move easier with less effort, therefore making our bodies work more efficiently.

Wednesday
Bench Press 5-5-5-5
Overhead (Strict) Press 3-3-3-3

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What is the history of flexibility?

Believe it or not flexibility was actually practiced way back when the gladiators would practice for a battle; it came strongly recommended by their physicians in A.D. 157. The Ancient Greeks also used flexibility to their advantage while training for gymnastics along with military and physical training. In the 1800’s osteopathic scientists often incorporated flexibility into their practice on patients with spinal obstructions to help remove the obstruction which it did help relieve the pain. Osteopathic techniques were spread around the world and became most intrigued by athletes, coaches and sports therapists. It was discovered that different mobilization techniques were used more and more due to the increased mobilization in joints. Needless to say thanks to the gladiators and ancient Greeks flexibility was exposed and now serves a purpose not only through sport but helps in everyday active living.

Tuesday
Rounds in 12 minutes
8 lunges per leg
8 Pull Ups

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What is flexibility?

The definition of flexibility is the absolute range of movement in a joint or series of joints that is attainable in a momentary effort, according to Webster’s Dictionary. Flexibility is what allows our muscles to stretch out due to the elastic and contractile tissue in the muscle. There is no set standard of what a person’s flexibility should be at, for it is a determinate based on your own body. Flexibility not only ranges differently from person to person but also within your own body from joint to joint. For example, a person may have incredible flexibility in their shoulders but may have extremely tight hamstrings. In order to achieve maximal flexibility the muscles have to be stretched, while they are warm to avoid any muscles tearing or damage.
There are a few different ways to practice and increase flexibility.
Dynamic stretching, which is most beneficial, is stretching out of movement. This type of stretching should be done before and after any workout, practice or game.
Static stretching is a held position for a certain amount of time, this type of stretching is good to do after your muscles are warm, never while they are cold.
PNF stretching (proprioceptive neuromuscular facilitation) is usually stretching with a partner which is also known as passive stretching. This allows participants to go a little bit further beyond their normal range of motion. This type of stretching is commonly used by sports therapists who have knowledge of what type of stretches to do and how far a person should be able to stretch.
Another form of stretching is ballistic which means either in a dynamic or static stretching position a bouncing motion is added. This type of stretching can be very harmful especially on cold muscles or if the bouncing is too intense.

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March 22-27

Hello all Conquestors. This week we have a special treat. Hailey Paul from the Exercise Science program at Lethbridge College will be doing our blog features. She will be looking at the topic of flexibility. Flexibility has huge impact on our health, longevity and ability to accomplish tasks properly and efficiently. I don't want to give too much away, but it will be a must read each day. She will go through everything from the why's to the how's and leave you with a more accurate idea of what it is you should be doing and focusing on when you are looking to be able to bend just a little more.

Monday
"Heather"
5 rounds for time
15 Deadlifts @ 65%
15 Hip Smashers

Tuesday
Rounds in 12 minutes
8 lunges per leg
8 Pull Ups

Wednesday
Bench Press 5-5-5-5
Overhead (Strict) Press 3-3-3-3

Thursday
75 Hip Smashers for Time
rest 2 minutes
100 Wall Ball Shots for Time
rest 2 minutes
150 Sit Ups for Time

Friday
For Time
100 Pull Ups
100 Double Unders
200 Fist twists

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March 19, 2010

Do you remember the good old days of gym class fitness testing? Anyone have any good stories they would like to share? Post them to comments if you do. Its been a while since we did a little fitness testing and its about time we got some done. Today will be designed to test your fitness level and see where you have areas of weakness. The test will for the most part be fairly basic with a few things thrown in for fun.

A. 3 Attempts at each

Standing Long Jump (2 feet no approach)

Vertical Jump (1 step approach)

B. 1 minute AMRAP per exercise (no rest between) 1 Minute rest between rounds

Push Up

Sit Up

Air Squat

Pull Ups

C. One time - How Long can you go?

Wall Sit

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March 17, 2010

Today's WOD is hill runs at the bottom of the Wendy's hill in Indian Battle Park. No, this is not my idea as we all know how big a fan of running I am. Aaron Stout was a trivia winner from last week and this is his gift to you. Not sure why Stout always campaigns to make people dislike him, but he does.

In all seriousness, hill runs are an excellent method of conditioning. The energy output required to go up the hill is enough to put people on their butts wheezing for air. You need to attack the hill in the same manner that we normally attack our WOD's in order for it to be successful and effective.

On the weekend I had the pleasure of taking in the Catalyst Athletics seminar with Mike Kesthely that I talked about previously. The first presenter of the day was Greg Everett. Greg is an amazing lifter and an extremely knowledgeable individual. He is the writer and publisher of Performance Menu, which is a top shelf publication dealing with everything from strength and flexibility to nutrition. He spoke on correcting Olympic Lifting errors and how to spot them. It was very insightful and an excellent addition to the other seminar I took with Coach Mike Burgener. It was the perfect follow up and graduation to the next level of coaching. It was full of information and tips you only gain from experience and coaching multiple successful athletes.

WOD

4 Rounds for time

Bottom of Wendy's Hill to the top

Rest on the way down and repeat when you get to the bottom

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March 17, 2010

A few days ago I posted about good friends and crossing paths with people who have the potential to influence your life. On that note I want to send a quick shout out to some people that I met when I was at a seminar in Sunnyvale California at Catalyst Athletics. I will have a full report for you all in tomorrows post regarding the adventures abroad.

Myself and nutrition guru Mike Kesthely (who was my escort and chaperon) met up with Andy Rosenbaum from Crossfit Asylum in Boise Idaho. We met Andy over breakfast and ended up spending most of the weekend together. Andy was a great guy with a crazy attraction to psychopathic WOD's. No joking, dude was nuts with some of the things he has done. We then met Ruth Yu and Sean Rodgers from CrossFit Intrepid. These were two of the most kind and down to earth people that I have met in a long time. We immediately hit it off and you would think we had been friends for years. They are currently having their Grand Opening this weekend in El Segundo California. They are also in a pull up challenge and I want to wish them good luck.

WOD

Thruster 2-2-2-2-2

rest

20-15-10

Burpees

Knees to Elbows

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March 16, 2010

Man do I hate time changes. I understand the need for them,but it throws my sleep patterns all out of whack and it takes some time before my body stabilizes and I feel rested again. Anyone else feel that way? Most probably everyone! Sleep and rest are 2 of the most important factors when it comes to training and conditioning. Without adequate sleep and rest the body does not have time to go through the healing cycle and repair the damage you inflicted on it during exercise. Yes, I said damage. Exercise is a means for us to break our body down so it can heal and better deal with that stress the next time it comes around. We break ourselves down to build ourselves up. If you don't rest, you don't heal and end up being overtrained. The harder we work the more rest we need. This is not including other factors in the equation such as nutrition and stress, but rest is at the top of the scales when it comes to remaining healthy and training hard. Rest is a big problem that exists in the A-type personality of the CrossFit world. Athletes desire to work harder and faster than everyone else. Of course, this requires rest. Where the problem lies is that most of these people enjoy what they do so much, it is hard to take a day off when that next WOD looks like a good challenge, and the next.... and next.... and next....

In summary train hard, but rest harder!

Tyler was one of the few individuals that managed to guess some of last weeks trivia. I think most of you just didn't try. Here is Tyler's WOD that he wants to do this week.

WOD

10 Rounds for time

15 Deadlift Guys @ 135 Gals @ 95

15 Push Ups

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March 12, 2010

Last day to order a T shirt orders close at 12:00 noon!!!
People have been falling down on the Gi Joe trivia (losers!). So I'll make it real easy for you today. Who is this individual? He was one of Cobra Commanders best henchmen until he got got greedy for power and was manipulated by the Baroness.

Today I would like to talk about good friends. It is because of CrossFit, gyms and weight sports that I have come to find some of my greatest and closest friends. There is something about sweating, bleeding and dragging each other through a disgusting workout that can unite people. It brings people together that would never cross paths in regular everyday life. It gives you a home when you have no where to go. It can be done anywhere, at anytime, with anyone. Math is the universal language??? Maybe for some people, but I would throw human movement and the battle to overcome before Math any day. Anyone can have a ton of a knowledge and anyone may have the ability to learn. Exercise is the most basic fundamental thing we have. We move before we talk. We use our bodies to communicate before we can use words. We do for ourselves through movement as soon as possible. Exercise is primal and a part of what and who we all are. I hope everyone can find there way back to that place, as years go by we seem to put less emphasis on what is most important to our health and well being. To all those people that I have crossed paths with as a result of exercise, thank you for enriching my life.

WOD
Max weight Clean and Jerk
Snatch Technique Practice

Aletrnate WOD
20 Minutes of
8 Push Ups
8 Power Cleans Guys @ 95 Gals @ 65
8 Back Squat Guys @ 95 Gals @ 65
8 Sit Ups

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March11, 2010

Today's evil Gi Joe villain. Cobras infamous.......

2 days of ordering shirts left to go.

Let's keep those orders rolling in. We are hoping to raise enough money to buy some skipping ropes, spring collars and replace some of the stretching mats.

Today's topic is the strange things we see at the gym. This isn't about the guy who showed up in the spandex pink unitard and parades around like a puffed up rooster. We are talking about exercises that look strange, weird and totally foreign. You've all seen them happen and scratched your head as to whether or not it was legit or buddy is just some dork trying to look like he knows what he is doing.

Scap Jax - This one is not all that strange as the movements are regular every day movement. However, it is difficult to start with as it recruits opposing motor units of push and pull at the same time which makes it difficult to keep coordinated. The movement is a dumbbell bicep curl performed at the same time as a dumbbell overhead press. Both start at the bottom and lock out at the same time at the top and lower finishing at the bottom simultaneously. It is a regular style curl and a regular style press.
Zercher Sumo DeadLifts - This will require the athlete to take an extremely wide stance, potentially even clipping the weight so that the plates can be moved out wider on the oly bar. In any zercher lift the athlete will hold the bar in the crook of their elbow. It is often a good idea to wear a sweatshirt or wrap the bar in a towel as you can damage the bicep tendon when lifting with the weight in the crook of the elbow. In the sumo stance place the bar in the cook of your elbow and complete the movement by deadlifting to lock out and returning to the ground. In the totally lame picture of zercher squats you can see the arm position and where the bar will rest.

Kelly Snatch - This is a craaaaazzzzy movement. It is done by starting the bar in a hack deadlift position (person standing in front of the bar with it against their Achilles tendons. Hack deadlift the bar until it reaches the glutes and then jump upwards. The same movement we would do on the opposite side of our body when the bar gets to the pockets area. As you jump the bar up begin pulling the arms forward and lowering your upper body under the bar. At the finish of the movement your head will be even with your knees with you butt up in the air. It will resemble the start of a stiff leg deadlift if the athlete were standing on blocks. Ensure you keep your back tight and shoulders/arms locked. People with poor shoulder flexibility and strength need not apply! Wish I had a picture. If anyone has one please post a link to the site. Here is a picture of the starting position for the weight to initiate the movement.

So the next time you see someone doing something strange, it may not be all that strange and useless after all. Hmmmmm

"Tabata a Little Less Ugly Round 2"

1 minute rest between rounds

Thruster - Guys @ 65 Gals @ 45

Pull Up

Front Squat - Guys @ 85 Gals @ 55

KBS - Guys @ 55 Gals 35

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March 10, 2010

Doubt in yourself is one of the largest fallacies of human character that exists. Time and time again people discuss why they can or cannot do something. They talk about how much the issue they have bothers them, but always seem to find a reason as to why it cannot be fixed. I refer to these people as problem people. Everything in life whether it be fitness, work, relationships, etc is always under the control of the person who is in them. I prefer to try and be a solution person and I encourage you to be the same. I by no means am perfect in everything I do and am also guilty of the gripes I talk about, but fact is I make changes where I can. If you are unhappy with something you need to be a solution person, to be proactive in your life path. You have already identified the problem, now find a path to the solution. What does the way you would like things to be look like to you? What stands in your way of getting there? How will you overcome those obstacles? Set a goal and make a plan to reach it. Start today!


We are coming into the tail end of winter and people are beginning to think of Summer and sunshine. This usually means people want to look and feel their best during this time frame. The time to start looking and feeling better is now, so don't wait - don't delay. I want to encourage and challenge all of you to identify your problems and seek out your solutions. Do not be a problem person happy to sit by and say "I should do ....." or "If I had only....." or "Well there is always next year/tomorrow/next week...". If you feel comfortable, share your problem with us, but make sure you include your solution so we can help you on your way to achieving that goal. Welcome to the dawn of a new era for you if you embrace the ability that is in you to be a solution person


Todays Gi Joe character is?



WOD
For Time
Add all times together minus rest times for total time score
100 Air Squats
Rest 2 minutes
150 Sit Ups
Rest 2 minutes
200 Double Unders

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March 9, 2010

Only 4 days to go on T-shirt ordering. We are currently 10 shirts short of our goal. Shake down your neighbors, talk to your friends, con your teachers....let's spread the good word and hit the 50 shirt mark. 50 shirts drops the price of shirt production. This in turn allows us to raise more money for the fitness center. More money for the fitness center means more equipment. More equipment means more opportunities for fitness pursuits.

Who is today's character. So far we have a repeat customer in trivia and WOD choices. Who will be the next person who gets to choose a WOD for next week. GO JOE!

WOD

4 Cycles of

AMRAP in 3 minutes

3 Jerks Guys @ 135 Gals @ 95

10 KBS Guys @ 55 Gals @ 35

Rest 2:00 between cycles

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March 8 - 12

**Last week to order Conquest T-Shirts. Orders close this Friday. **

Time to increase the pressure this week! With the deadline of report cards, tests, assignments and everything else that surrounds this time of a school year, most people are not going to be able to make regular appearances. This week will test you no matter what day it is that you choose to come. What kinda guts do you have? Will you choose the easy way out of just being too busy or will you saddle up with the rest of the regulators and tackle this week head on?

This weeks trivia question is what GI Joe character is this

Monday
"El Diablo" (Made a little change Tyler...sorry)
5 Rounds for Time
10 Knees to Elbows
20 Push Ups
10 Pull Ups
20 Wall Ball Shots

Tuesday
4 Cycles of
As Many Rounds As Possible in 3 minutes
3 Jerks Guys @ 135 Gals @ 95
10 Kettlebell Swings guys @ 55 Gals @ 35
Rest 2 minutes between cycles

Wednesday
For Time
Add times together (minus rest) from all 3 movements for total time score
100 Air Squats
rest 2 minutes
150 Sit Ups
Rest 2 minutes
200 Double Unders or 85 Box Jumps

Thursday
"Tabata a Little Less Ugly Round 2"
Thruster Guys @ 65 Gals @ 45
rest 1 minute
Pull Ups
rest 1 minute
Front Squat Guys@ 85 Gals @ 55
rest 1 minute
Kettlebell Swing Guys @ 55 Gals @ 35

Friday
Max Weight Clean and Jerk - 3 attempts from starting to hit max weight.
Snatch Technique Practice

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Warm It Up

Warm up is a key component of every successful training regime. It is also the most often neglected and poorly done. Warm up is as important, if not more important, than the workout itself. Key components of a good warm up should do exactly that....warm you up. However, warm ups can be so much more. Coaches and athletes need to spend as much time thinking about warm ups as they do thinking about the workout plans themselves.

A good warm up should be full of functional movement, skills, drills and even some types of stretches. It should allow you to work on areas of weakness while prepping yourself for the activity to come. You can also use warm ups to work on fixing imbalances, flexibility issues or developing skills.

Warm ups should be different every day. Although there will be key elements that rotate through on a regular basis, the warm up will always be dictated by the WOD and the individual athletes needs. Elements of your warm up should reflect the movements that are coming on that day. Break movements down into individual pieces allowing you to practice pieces of the WOD skills without actually going into the WOD. Infuse the areas we talked about above to work on areas of need and finish with a compressed version of the actual workout itself using different implements such as dowels, weighted dowels and metal rods all the way through to empty Olympic bars. By the end of the warm up you should be mentally and physically ready to go. The WOD should be ingrained into your head. Ensuring that athletes are focused and ready to participate is the primary responsibility of the coach. Coaches need to ensure that during warm ups that athletes are not just going through the motions. Poor warm up technique creates poor workout technique, which equals out to poor athletes and poor performances.

As I eluded to before, the responsibility of the coach in warm up is often an overlooked area. The coach needs to use that warm up time to circulate through his/her athletes and ensure everyone is healthy and has no nagging injuries they are hiding. A time to touch base with your athletes, have some one on one time and make sure everything is going the way it supposed to be. This also is an excellent primary teaching time where coaches should take advantage of the slower pace to refine athlete skills and techniques, make adjustments and change warm ups to specifically hit the needs of that athlete. Athletes should have similar yet different warm ups from each other based on their own needs and skill levels. Once the pressure of WOD completion is implemented it is difficult to coach and refine the skills of athletes as they are focused on accomplishing the workout and not on skill development. By then, your teaching time is done.

Take time to warm up properly and make it a focus time where you prepare to get work done!
WOD

A Little Less Air Force

2 Burpees to start and then 2 burpees on the minute every minute

For Time

Guys @ 75 Gals @ 45

20 Thrusters

20 SDHP

20 Push Jerk

20 OHS

20 Front Squat

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Crushing Power

Grip strength is often a common problem for many athletes and training individuals. Most people with a gym background have spent countless hours using tools like straps or lifting hooks. Although these allow you to hang on to a weight easier they do nothing for developing strong wrists and an iron like grip. So you shake hands like a pansy eh? Well here are some things you can do to fix that.

Fingertips Exercises: Whether it is deadlifts or pull ups try changing your grip to holding the bar in your fingertips only. Find that last joint of the fingers and use that as a hook to grip the bar. Avoid trying to curl the weight into a closed hand when it gets hard and try to keep the weight in that open hand fingertip grip position.

Towel Chin Ups: Use a big fat fluffy bathroom towel to do your chin ups with. Roll the towel up and throw it over the bar. This will make it a narrow grip pull up. The fatter the towel the better. Because the towel will compress in your grip it will help with your ability to crush a weight.

Avoid Mixed Grip and Hook Grip: Whenever possible avoid grips that help with being able to hang on to weight. Now this is a little tricky as both these grips will still help develop grip strength, but an over over grip will help more. In the early stages of movements like deadlifting you should always use an over over grip until the weight gets to a point where you need to change it up.

Farmers Walk: Grab some heavy weight with big mean thick handles and go for a run with them. Although this will help strengthen your entire body, typically in a farmers walk its your grip that goes not your body that fails.

Rolling Thunder & Captains of Crush: If you don't know what these are then google it up. You can purchase a Rolling Thunder or Captain of Crush from Ironmind and they are worth their weight in gold.

Hit today's wod hard and fast. Try to only break for long enough to take 3 breathes max and get back into the movement. It is designed to be fast and furious.

WOD

30-20-10 For Time

Double Unders

Pull Ups

*If you stop and rest your hands on your hips there is a 3 burpee consequence. Focus and push through the pain!

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March 3, 2010

There has been a bit of a change of plan based on the review of the wod's for this week. Tabata Ugly has become a little less ugly, but by no means easy.

Once again, a reminder that shirts are up on sale. The goal is to sell 50 shirts. We are currently at 11 shirts pre-ordered, which means we have a long road to go. Keep on pushing and keep those orders coming in!

"Success is the sum of all small efforts, repeated day in and day out" - Robert Collier

"They can because they think they can" - Virgil

Tabata a Little Less Ugly

Thruster Guys @ 65 Gals @ 45

rest 1 minute

Pull Ups

rest 1 minute

Front Squat Guys @ 85 Gals @ 55

rest 1 minute

Kettle Bell Swing Guys @ 55 Gals @ 35

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March 2, 2010

T-shirts are up for ordering. The cost is $20/shirt and money raised helps to improve our Conquest facility. See the logos page for shirt mock ups and email me any questions you may have.

We will be further working on refining our skills in the clean today. Please try to be in attendance and through warm up by 3:20 so that we can work through the progressions as a group. The focus of the 2 reps is not to necessarily hit a maximum weight for 2 reps, but more to handle some poundage and work on technique within a number that allows us to view 1 lift, make corrections and take a second attempt. This doesn't mean you get off easy, it just means you need to train smart and choose an acceptable weight.

Cleans 2-2-2-2

On the minute until you can no longer complete the complex in the minute (25 min. cap)

Guys @ 105 Gals @ 65

5 Deadlift

5 Hang Power Clean

5 Press/Push Press

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