CrossFit Horse

Back by popular demand, CrossFit Horse. It is played just like the basketball game. You will be divided into groups equal ability. Everyone will take turns performing a skill or mini workout. The rest of the group has to perform the skill or complete the task. If you fail you get and H and so on. Be creative and play to your strengths. 
Just to give some examples of things to do:
3 muscle ups in a row
In 1:00 do 10 burpees and 10 pull-ups
Walk 20 feet on your hands
You get the idea. We did this a while back and it was a blast.

Check Your Head

Deadlift
1-1-1-1
12-9-6 @ 65% 

In everything we do posture is important. Everyone talks about neutral spine, hollow position, external rotation, hip flexion and extension but often over looked is simple head position. Our bodies follow our heads. Head downa nd balance shifts forward. Head up and balance shifts backwards. Shifting forward and back isn't such a bad thing until we need to put our bodies in a certain position and then having our head out of position starts to cause problems. We either fail at the movement or compensate for our bad head position and compensate leading to bad movement, inefficient movement, or structural problems. For example: looking up at the bar while it is overhead shifts our weight rewards and to compensate we stick our butt out and hyper-extend our back (the dreaded stripper butt position). Straigthening our cervical spine and moving our head back to neutral will allow you to keep your hips back underneath your shoulders and put you in a stronger more efficient position. Throwing your head back doing pull-ups is a sure way to lose that hollow position that we use to generate power with our hips. With the deadlift looking down will cause the bar to move out away from you and start to put your spine in flexion (round back) which is weak and dangerous. Putting your head to far back puts a kink in your spine and remember we always want our spine straight under load and there is a huge load on the spine during a deadllift.
We want to always keep our spine in a strait line, your neck is part of your spine so pay attention to your head position. Keep it neutral. To do this keep your eyes focused on something straight ahead maybe slightly elevated. 

USWM orders are due today!!!!!!

For time:
Row 500
Run 400
Row 1000
Run 800
Row 500
Run 400

I caught Randy planking in the weightroom.

Don't forget USWM orders are due on Friday.
Speaking of Meat, Kevin and Randy are putting together an order for Georgia Boys pulled pork. This is really good stuff. There is a order form on the board in the lobby. You want to get some of this stuff. Order and pay Randy by the 1st. 

4 rounds on the 5:00 interval of:
50 pull-ups
50 burpees
50 thrusters 95/65#
50' shuttle run x 25 
Your time is the total time from each interval 

"And to think that a couple of months ago I couldn't push a shopping cart through Whole Foods"             
 -Shelley, after yesterdays prowler workout

Registration for the State Games Weightlifting Meet is up. This meet is at the Olympic training center in July and is a lot of fun and at a great venue. I putting this out there now so you can decide if you would like to do it and start planning your training well in advance. 
Last year we took around 25 lifters, which was almost half of the lifters there, We went to Rudy's afterwards which is hands down the best BBQ I have ever had. I would like to register around 35 lifters this year so they have to make it a 2 day meet and I get to go to Rudys twice. Anyone interested please let me know so we can plan your training. 

3 rounds for time:
15 OHS 95/65#
15 burpees

USWM orders are due Friday. Make sure to get lots ground beef and bacon

Let The Cherry Picking Begin

AMRAP in 12:00
2 muscle-ups
20 double unders

We are making a little change to how the we post our workouts. Nothing will change on the website, but the entire week of workouts will be up on the whiteboard. We are doing this to help you maximize your training not help you cherry pick your workouts. Many of you are on strength programs and by knowing the weeks programing in advance will allow to plan your lifting days better. It will also let plan to make sure you can get in for workouts or skills that play to your weakness. If you want to cherry pick and avoid the workouts you don't like then that is entirely up to you and if that is how you want to train then this system will work good for you to. You will also find a standard sheet on the bulletin board in the weight room that has strength, gymnastic, and cardio standards for our program. There are 5 different levels to guage your abilities. We will be testing a lot of these in the upcoming months. pay attention to how you rank and it will help you focus your training and speed up improvement.

The Open is over and now we can get back to focusing on training. While I have bitched about the Open and all of it's problems there was some good to come out of it. Paleo finished 5th in the 50-54 masters and is going to the Games. Nice job Steve. I was also extremely impressed with the integrity everyone showed as athletes and judges during the workouts. ROM was exceptional and when it wasn't as judges you disallowed the rep without fail. The biggest value that came out of the Open was it exposed our weaknesses as individual athletes and our programing overall. A coach of mine always use to say "You learn more when you lose then when you win." This is really why we compete; to test ourselves and see where we rank and how we can improve. 

USWM orders are due on Friday. 

 

12.5

AMRAP in 7:00 of
3 Thrusters 100/65#
3 C2B pull-ups
6 Thrusters
6 C2B pull-ups
9 Thrusters
9 C2B pull-ups
etc. 

Front Squat
1-1-1-1
12-9-6@ 65%

USWM orders are due Friday March 30th. Email me if you need an order form

 

Row
10 intervals 1:00/1:00
5 seconds off 2k pace 

The pot calling the kettle black

Just to refresh everyone's memory

Grace

For time:
30 clean and jerks 135/85#

This is one of my favorite workouts  (I wonder why). There are a few things to keep in mind in order to get the most out of it:

First, this workout is meant to be fast. It is not a workout designed to make you stronger or a better oly lifter. it is about speed and power. Moving a weight from ground to overhead as fast as possible, in this instance the clean and jerk. This workout should take 4:00 or less. If you can't do it that fast RXd then choose a lighter weight.
Second, since this is a fast workout you need to have a plan to maximize your time. getting lost and resting is a huge waste of time. the way I like to do it is to start by doing as many reps as I can without letting go of the bar( 20 reps) then I drop and and shake out my arms and grab it again for another 5 then i start dropping each rep and pick it up as fast as i can. If that fails then I try to do as many reps as I can without dripping for as long as I can. Try to avoid dropping the bar for singles as long as you can. You have to talk yourself into hanging ion to the bar. It takes a little practice but once you get good at dropping the bar into your lap on the way to the floor it gets easier. My least favorite is to drop the bar every rep. It can be fast but you really have to pick it up fast and not worry about being centered on the bar.
Lastly, what ever you do don't lost count of your reps!!!!! It happens. 

 

 

 

 

 

 

 

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