Today will be a slightly different workout. I have been asked a lot of questions over the last few weeks. One of the most frequently asked questions was "How Do I Get Better at Pull Ups?". I am sorry to say that there is no quick fix for this answer. The answer to that question is hard work. Yes good old fashioned sweat, blood and torn up hands. What we will do is dedicate some time to developing the strengths you need for this movement. As everyone will see from the cindy challenge that you will improve in this skill over time. Just as long as you put the work in. Todays workout will be geared towards a multitude of gymnastics movemnets. Each one in its own way will help you in developing pull up strength.
This workout is not for time! But rest periods should be kept between 45 sec and 2 min.
Ring Pull Ups 5x5
Ring Push Ups 5x5 Tempo 3oXo
Ring Rows 5x5 3oXo
L Sits on Rings or Paralletes 5 x max hold
Strict Toe To Bar 5x5
When you complete the above workout then
Record one set of kipping pull ups to failure
rest 30 seconds
Record one set of Push Ups to failure
Saturday, October 23, 2010
Friday, October 22, 2010
Friday
For those who have yet to complete the crossfit total and 1/2 Cindy, email me and we can figure out a time when you can stop in and do it. I will be announcing the date for the finals this weekend. Also, It will be a lot easier for all of you to begin tracking your workouts in a log because now you know your one rep max and some of the training to come will be done at a percentage of that one rep max. A log will take the guess work out of training and allow you to focus more on lifting than trying to think how much weight to lift. I would like to congratulate everyone on Wednesday night as well it was a fun evening and it was nice to see a lot of people get some pr's! Enough with that lets get back to business.
Today we are going to work on our overhead squats. This lift always causes trouble with a lot of us in crossfit. It is a difficult lift to learn. But if it was easy everybody would be doing it. So after the warm-up today everyone will work slowly on building up the over head squats. Lets get the form down first then add some weight a little later.
Metcon
For time
15-12-9-6-3
Overhead Squats
Hang Power Cleans
Box Jumps
(All OHS weights must be cleared by a coach first)
Today we are going to work on our overhead squats. This lift always causes trouble with a lot of us in crossfit. It is a difficult lift to learn. But if it was easy everybody would be doing it. So after the warm-up today everyone will work slowly on building up the over head squats. Lets get the form down first then add some weight a little later.
Metcon
For time
15-12-9-6-3
Overhead Squats
Hang Power Cleans
Box Jumps
(All OHS weights must be cleared by a coach first)
Thursday, October 21, 2010
Wednesday, October 20, 2010
Game Time
Just a reminder. Classes will not be held at normal times this evening. Heats for the Crossfit Total and 1/2 Cindy Challenge will be starting every 20 mins begining at 5 pm. If you forgot to sign up for a heat, don't worry about it. Just show up and we will fit you in.
Show up about 20 mins prior to your start time. A warm-up will be posted on the board. This warm-up will be a very broad and total body warm-up. Once you complete this warm-up you should be starting to squat with light weights. When you do begin the challenge you will have.......
1 20 Mins per Station (Squat, Press, and Dead Lift in that order)
2 Upon completion of part 1 you will have a 5 min res
3 10 Min of Cindy
Just to clarify. Cindy = as many rounds as possible in 10 minutes of the the following.....
5 Pull Ups
10 Push Ups
15 Air Squats
Good Luck
Show up about 20 mins prior to your start time. A warm-up will be posted on the board. This warm-up will be a very broad and total body warm-up. Once you complete this warm-up you should be starting to squat with light weights. When you do begin the challenge you will have.......
1 20 Mins per Station (Squat, Press, and Dead Lift in that order)
2 Upon completion of part 1 you will have a 5 min res
3 10 Min of Cindy
Just to clarify. Cindy = as many rounds as possible in 10 minutes of the the following.....
5 Pull Ups
10 Push Ups
15 Air Squats
Good Luck
Tuesday, October 19, 2010
Tuesday
How many times have we done a workout that has involved a 400 meter run? Probably a lot. How many more workouts will we do in the future that will also involve a 400 meter run? Again, probably a lot. Do you know what your fastest 400 Meter time is? Or even what your best 500 M Row Time is? Knowing these values will help you pace yourself in future workouts. It can be helpful to see if you are pushing to hard and need to take it back a notch or if you are slacking and just need to suck it up. ( from my experiences and own personal training its usually that we are slacking and need to suck it up!)
Warm-up= Pose Running Drills
Met-con = 400 Meter Time Trial + 500 Meter Row Time Trial ( repeat as many times as you wish to get your desired time or result but once through both is sufficient)
Post Wod = Stretching
If you have missed Monday's workout you will make it up today. Don't forget to sign up for the Crossfit Total and Cindy Challenge tomorrow.
Warm-up= Pose Running Drills
Met-con = 400 Meter Time Trial + 500 Meter Row Time Trial ( repeat as many times as you wish to get your desired time or result but once through both is sufficient)
Post Wod = Stretching
If you have missed Monday's workout you will make it up today. Don't forget to sign up for the Crossfit Total and Cindy Challenge tomorrow.
Monday, October 18, 2010
Monday
Before everyone waltzes in on wednesday and begins to set some personal records we will discuss and go over how to be properly warmed up for a maximal effort lift. Some things to think about are...
1 How many warm-up sets should i do?
2 What weight should these sets be at?
3 What weight should i choose to start at?
The point being i do not want you to walk in off the street and try to pull a 400 lb. deadlift or a 200lb. press. A warm-up will be posted on the board and you should plan on it taking around 20 mins. to complete. The warm-up will not be difficult or taxing but it will prepare to lift some heavy weights over the hour long period on Wednesday. If you want to see gains in performance take a few minutes to prepare your self before you even walk into the gym.
After the warm-up......
For Time
3 rounds of
400 m Run
30 KB Swings (1/1.5 pood)
Post WOD= Glute Ham Raises 3x5 (either with the assist of a partner or a band)
Over the next few weeks we will be working on some additional exercises that will focus on making you stronger and more flexible. Doing these properly will aid you in gaining strength. This short video is a great example of what the internet has to offer.
Glute-Ham Raise from Patrick Cummings on Vimeo.
1 How many warm-up sets should i do?
2 What weight should these sets be at?
3 What weight should i choose to start at?
The point being i do not want you to walk in off the street and try to pull a 400 lb. deadlift or a 200lb. press. A warm-up will be posted on the board and you should plan on it taking around 20 mins. to complete. The warm-up will not be difficult or taxing but it will prepare to lift some heavy weights over the hour long period on Wednesday. If you want to see gains in performance take a few minutes to prepare your self before you even walk into the gym.
After the warm-up......
For Time
3 rounds of
400 m Run
30 KB Swings (1/1.5 pood)
Post WOD= Glute Ham Raises 3x5 (either with the assist of a partner or a band)
Over the next few weeks we will be working on some additional exercises that will focus on making you stronger and more flexible. Doing these properly will aid you in gaining strength. This short video is a great example of what the internet has to offer.
Glute-Ham Raise from Patrick Cummings on Vimeo.
Sunday, October 17, 2010
Sunday Rest Day/ Make-Up
Class will be held at the west loop at 10 am today. As a reminder we will have a 10 am class on Sundays from now on. Also, Saturday's 10 am class will be immediately followed by a one hour open gym session. You may use this time to make up a workout or practice a skill that you wish.
Crossfit Total and Cindy Challenge
Have you checked the Crossfit main site recently? Well yesterdays workout of the day was the exact workout that you will be doing this Wednesday. In case some of you were looking for a little motivation or to set the bar high some of the top crossfit athletes (men and women) have their performances and weights posted. More importantly there are videos of some of these crossfit total performances. Follow this link below to get a little extra information on the total and why it is important that we do it.
Crossfit total journal article
Crossfit Total and Cindy Challenge
Have you checked the Crossfit main site recently? Well yesterdays workout of the day was the exact workout that you will be doing this Wednesday. In case some of you were looking for a little motivation or to set the bar high some of the top crossfit athletes (men and women) have their performances and weights posted. More importantly there are videos of some of these crossfit total performances. Follow this link below to get a little extra information on the total and why it is important that we do it.
Crossfit total journal article
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