Blog Archive

Just in case you didn’t already know, pull your head out of your arse and start paying attention to the Crossfit Games.  Cheer on your fellow crossfitters as they push themselves to their limits and beyond.  See what is possible with hard work and dedication.  Be inspired.  You can check out all of the action at the games site.

We don’t have any hometown heroes to cheer on at this years games so pick out your favorite crossfitter and cheer him or her on.  And if you’re lacking a connection to the games and don’t know who to cheer for join me and cheer on the team from Crossfit Atlanta.  Crossfit Atlanta owner Dan MacDougald is a regular face around our box and was one of the first few Crossfit affiliate owners along with our beloved Patty.  Now they keep in regular touch and Dan is here for each of our executive programs.  I have a special place in my heart for Dan and Crossfit Atlanta as he afforded me the opportunity to start crossfit while I was a poor graduate student at Georgia Tech.  Dan was generous enough to let all GT rugby club members as well as gymnastics club members work out at his gym as a way of supporting GT athletes.  I still remember my first crossfit workout in Dan’s small garage gym.  We did Tabata This and after 16 minutes of work, and having previously thought that I was pretty darn fit, I found myself sitting in the drive way staring at the pavement for a solid 30 minutes waiting until I was recovered enough to drive home.  Thanks Dan!

Saturday’s Lesson Plan

Running J.T.

5 rounds for time:

400m run
9 handstand push-ups
9 ring dips
9 push-ups

Sunday is a make up day.  Do the Nutts wod if you didn’t get a chance to hit that on Tuesday.

Bill, Ben and Patty signing off.  <3

In fact, I love big butts.  And there’s nothing I’d like to see more than to see more!  Sometimes my passion leads me down the dark alleys of the internet and other times it leads me funny articles with some great butt shots.  Like this one.  However, most of the time I just find myself reading about how to create them.  Reading various training blogs and journals learning the true purpose of a nice, big butt and how to train it properly.

Today’s weapon of choice is the dead lift.  I’ve stolen some good tips from the guys over at Diesel Crew to share with you.

1. Shins on the bar – You must make sure you are as close to the bar as possible.  This shortens the distance between the center of gravity (COG) of the bar and the COG of the lifter.  This is the most advantageous leverage position
2. Big Air – You have to catch a big air to increase your intra-abdominal pressure
3. Force Your Abs Out – This along with a big air will provide you with a natural belt to ensure your lower back and abdominals are braced and strong.
4. Do Not Jerk the Weight Off the Floor – Rather push the floor away after you develop a high level of full body tension.
5. Keep the Bar Against Your Body the Entire Lift – Again, maximizing your leverages.
6. Lockout With a Powerful Glute Contraction – Do not hyperextend your lower back, lock out your hips by forcibly contracting your glutes.

While all of the above are great tips we’re going to focus on number 6 today.  When you lock out your deadlift it should feel like you’re trying to crack a nut between your cheeks.  When done properly your shoulders will end up right over your hips and not behind them.  If you end up in a lean-back position you’re hyperextending your lower back to lock out the lift.  Let’s get your butt in gear!

Friday’s Lesson Plan

Warm up:  3 rounds of

200m run
20 sit-ups
10 hip extension on the GHD (focus on squeezing your butt to get that hip extension)

Tech:  Deadlift

Those with less than 6 months lifting experience work on building up to a 5 rep max with perfect form.
Veterans of lifting can build up to a perfect form 1 rep max.

WOD:  Deadlift Burpee Tabata Mash-Up.

20 seconds of deadlifts, 10 seconds of rest.  20 seconds of burpees, 10 seconds of rest.  repeat 8 times.

8 minutes total.  315lbs/185lbs.

Deadlifting is my favorite cure for sore quads.  Scale as necessary and don’t surpass your 5RM.  Score is total reps completed in the 8 minutes so go as hard as you can in each work interval.

Much love,

Bill, Benny and Patty

Its vacation time… I won’t be back until the end of Aug and in the mean time, unfortunately there will be no stretching classes…

But that doesn’t mean that you should stop stretching and working on your mobility needs… in fact, make sure that you practice everything that we have been doing in classes, <<<review some of the classic PNF stretches here>>> listen to your body and choose at least one or to PNF exercises to do in 5-10 min following your workouts.

For your immediate stretching needs or mobility advise, please talk to coach Andy Swartz at the school. If you are in pain he can refer you to medical professionals or here are few referrals to call….

See you at the end of August!  Have an awesome summer!
Giselle:)

Read more here… >>>>

About your injury cycle…

Listen to the warning signs of your body – if you are experiencing discomfort or pain, STOP for a second and evaluate your movements, realign your joints, improve your form and if it still hurts choose an other exercise that does not aggravate your joints/muscles.  Ice, rest, heal!  Do not work through pain!  Look at the cycle of injury here:

When experiencing pain, seek help immediately from a qualified medical professional. With a proper assessment after your diagnosis we can assist you with appropriate mobility and stretching exercises.

Please remember:

Before working out, you should always warmup your muscles properly (light sweat) use 3D and dynamic stretches and especially pump fresh blood and oxygen into those shoulders and hips. For faster recovery and to improve your performance, AFTER your workouts, be sure to do one or two classic PNF (Contact-Relax) exercises. Your body will thank you for it!

<<<review some of the classic PNF stretches here>>> listen to your body and choose at least one or to PNF exercises to do in 5-10 min following your workouts.

So we’re into the 3rd week of hang squat cleans and by now everyone should be feeling a little more comfortable about getting under the bar. This is one of the most important aspects of the lift and is the difference between a proficient, clean rep and an ugly fail. In the third pull, the transition into the front rack position needs to be smooth and you have the get under the bar as quickly as possible. The better you get at this, the fewer bruises you’ll have when you leave the school.

Check out this article by Olympic Lifting coach Greg Everett. He talks about the importance of a well executed turnover.

Improving The Clean Through A Better Turnover

And now check out this video of Donny Shankle and his 440lb. clean and jerk! This guy is a beast!!

Thursday Lesson Plan

Warm-Up: 3 rounds – 10 goblet squats, 20 mountain climbers

Tech: 3 rep max Hang Squat Clean

Workout:

A. 7 minute AMRAP – Front Squats (no racks, use your 3 rep max HSC as your workout weight)

2 minute rest

B. 5 minute AMRAP – Strict Pull-Ups

Good Luck!

Benny, Bill & Patty

Isometric strength training has been around for centuries but was first introduced to the North American masses back in the 1920’s by Charles Atlas, who at the time, was known as one of the fittest men on the planet.

Isometric strength training uses your own body weight as resistance and has been used by strongmen, powerlifters, bodybuilders and strength enthusiasts for years. I remember reading a book about Arnold Schwarzenegger years back and in it he said that when he was younger and couldn’t get to the gym for a workout, he would push and pull against a door frame until he was completely exhausted!

Now you might think that sounds a bit ridiculous but go and pull on a door jam as hard as you can for 15-20 seconds and then try to tell me that your lats, traps and shoulders aren’t fired up!

Anyways have a look at this article on Isometric Bodyweight Strength Training from T-Nation, it ties into what we’ll be working on today. And for anyone out there who isn’t familiar with T-Nation.. bookmark it now!! It’s an awesome training resource with hundreds of  FREE strength and conditioning articles!

Wednesday Lesson Plan

Warm-up: 3 rounds: 20 glute bridges, 5 kneeling jump squats

Tech: Max box jump

Partner WOD: One person working while the other holds the isometric hold.  As a pair complete the following, switching off at any time:

750M row – while partner holds chin over the pull-up bar
75 d-ball slams – while partner holds the top of a ring dip
75 butterfly sit-ups – while partner holds the back extension position
75 burpees – while partner holds the forearm plank position

Crazy Horse, Carny and the PInk Pig