Blog Archive

Due to the Exec Program this weekend, please note the school changes below for the weekend.

Friday March 22nd: 
No 11am Class, No School access 10am – 3.45pm

Saturday March 23rd:
School is Normal

Sunday March 24th:
10am Class moved to 9am, No School access 10.15am – 2.45pm

Thanks Again.

Well I hope your legs aren’t too battered from yesterdays 13.3 Games WoD because today is Squat Day!!

And why is it squat day after such a brutal leg workout yesterday you ask??? Cause squats make you better in bed silly!

Your Warmup (3 rounds):

20 Glute Bridges (Hip Raises)
20 Mountain Climbers (Alternating)
20 Drop Squats

Re: The Chad Wesley Smith Way – He is the founder and head physical preparation coach at Juggernaut Training Systems. Chad has a diverse athletic background, winning two national championships in the shot put, setting the American Record in the squat (905 in the 308 class, raw w/ wraps) and most recently, winning the 2012 North American Strongman championship, where he earned his pro card. In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. Chad is the author of The Juggernaut Method and The Juggernaut Method 2.0.

Technique & Workout

Perform a few sets of box jumps with just your bodyweight at first and then with some lighter dumbbells to get a feel for jumping with a pair of dumbbells in your hands. Make sure to focus on keeping your shoulder blades tight, your chest proud and your arms loose.

Then hit 5 sets of 2 reps with some heavier dumbbells. Guys I’d suggest trying something between 25-40lbs. Ladies, stick to something between 5-20lbs.

After you’ve completed your box jumps, warm up with some light back squats and then hit 3 solid sets of 3.

Once you’ve completed your 3 heavy sets of triples strip down the bar and hit a few sets of speed squats, focusing on driving out of the hole with speed and control. Perform 6 sets of speed squats doing 4 reps per set at approx. 60% of your 1RM.

If you manage to get through all that, see how many sets you can through of weighted sit-ups, 15 reps each set for a maximum of 5 sets.

A. Weighted Box Jumps 5 x 2
B. Back Squats 3 x 3
C. Speed Squats 6 x 4
D. Weighted Sit-Ups 5 x 15

Be diligent and work through as much as possible with-in the class time.

The 4,5 & 6pm Classes – A few Games Athletes will need to complete this 13.3 during this time. Instructors and Apprentices will allow this today as The Executive Diploma Program will carry on throughout Friday, Saturday and Sunday.

Thanks and Happy Friday!

Here We Go… Open WoD 13.3!

The Open is entering week #3 and it’s gonna be another barn burner!!

Check out MobilityWOD for some great warm-up exercises for your shoulders, hips and ankles. Go and watch the highlights of the head to head battle between Kristan Clever and Talayna Fortunato on the Reebok Games website and ask your coach if they have any helpful tips before you take on 13.3.

Good luck, have fun and see you on the other side!    Bill

Your Warmup (6min): Goblet Squat mixed in with some “john wayne’s”

Tabata Mash for 6 mins –  20 sec work and 10 seconds rest for 6 rounds of each should suffice.

Technique & Strategy Session (10min):  Go over:

• Wallballs and breathing ideas during reps
• double-unders
• muscle-ups

Try and better your movements.  Think and move on better lines and you’ll most likely get rewarded.

I’ve tried varying the width of my stance on wallballs to some success. Go wide for 10 reps and then back to normal for the next set.  Try it.

Be prepared to not double-under like you usually do.

150 wallballs have a certain effect, and one we don’t practice often.  Sjit@!@

If your a beast ( even a sick Poker will return. Rest up. Get better then wod ) like a good dozen of our athletes, control your breathing, hit some muscle-ups with better form…..try some singles, doubles or 3’s to start. (manage your work and rest efficiently for the time remaining – it’ll be 10 secs to 6 minutes for the best of you to get through 30 muscle-ups at heart rate of 150plus.

Lumber – got 11 more muscle-ups than last year.  He stayed calm and pretty much rested perfectly on Wednesday night.  He doesn’t need to do it again unless he wants to – wait till Saturday or Sunday – K?

Personally, I told Lumber that I’ll do it backwards because performing some harder upper body dominant movement out front would be way better for me.  I feel slighted because I’m short and relatively tiny compared to a 6ft2 wallballer.  Anyway – It’s not MADLab – It’s the CrossFit Open.  I’m sure Castro and the games programming team will modify future Open WODs to something more balanced for the above average 5ft8person someday (probably won’t happen till the 2018 Games) ….but why not put something like:
3 rounds of 75 Wallballs, 50 DU’s and 15 Muscle-ups ou there?

That – I would watch on ESPN.

Thursday Classes – Schedule 2 Heats of the 13.3 Open

For 12 minutes complete as many reps of:
-150 Wallballs (20/14) – 9foot target for the ladies
-90 Double-Unders
-30 Muscle-Ups then repeat starting with wallballs again if time allows.

Enjoy.

Disclaimer:
I apologize and I do bitch and rant at times (funny because I get more sleep these days) – but a little blogging is therapeutic ) – Ye[[oW

Please note the school changes below for the weekend. Sorry for the late notice.

Friday March 22nd:
No 11am Class, No School access 10am – 3.45pm

Saturday March 23rd:
School is Normal

Sunday March 24th:
10am Class moved to 9am, No School access 10.15am – 2.45pm

Thanks Again.

Ever wonder why we keep coming back for more at The School of Fitness?  What is it that makes us bond with those we work out with?  Crossfit founder Greg Glassman explains in this video:

That’s (at least part of) what keeps us coming back.  And each of you is an important part in this dynamic.  No matter where you are on a Crossfit skill level you inspire and bond with those around you every time you walk through the door.  Thanks.

Lesson Plan for Wednesday, March 20th:

Warm-up

Using the bands – distract and warm-up your joints, muscles and itsiebitsies for 10 minutes.

Try some of those great mobility specific ideas on the 5 MobilityWOD Posters spread around the small poolside of the school.

Technique

• HSPU (Handstand Pushups) and a variety of progressions
• DU’s (Double-unders  – will they be in the next WOD = I think  so….(think burpees, then box jumps, and now mountain climbers?? Prob not )
• WallBall – breathing and stance variance

Workout: In partners, alternating every round, complete AM(Quality)RAP in 20min of :

10 HandStand Push-Ups
20 Wall Balls (switch it up and do a different ball weight)
30 Double-Unders

T’s Crew (Minus Chesty for 2 weeks – R we going survive? – Most Definitely – Tom Beers is here)

Or woman test!  The overhead squat challenges us all.

The overhead squat is a demanding whole-body exercise. It builds and requires both strength and flexibility in the shoulders and hips as well as a great amount of core stability. It improves balance, strength, flexibility and coordination. In Dan John’s words, it “makes the body one piece”.

It requires such a balance of mobility, stability and strength K Star uses a variation of it for his Leopard test.  If your movement is limited in some way the overhead squat is going to expose your weakness.  Can you pass?

Warm-up

– Overhead Mobility, Wall Pose, Couch Stretch and all other things to get you ready for Overhead Squats.

Technique

– Overhead Squats (5,5,5,5,5)

If your flexibility is compromised – try Windmills instead for the technique and workout.

Workout “The 100 Rep Pimp“
Complete 100 Overheads Squats (115/75) in the least number of rounds possible (don’t use a weight heavier than 60% of your 1RM OHS)

• Every time you drop the weights complete 25 abmat sit-ups or 12 GHSU.
• Time Cap is 25 minutes
• Mobilize if you finish early

TBear