Blog Archive

Because this month will be a little different than what we’ve done before, I wanted to spend some time explaining why we’re doing what we’re doing .

Why Submaximal Altitude Drops ?

1a. Because our nervous system’s roll is to keep us safe, studies show, the better we are at decelerating our moving bodies, the higher our CNS will let us jump (or the faster it will let us run)

1b. They reenforce good landing mechanics, which help prevent injury

2. They develop eccentric (yielding) strength

3. They dynamically stretch the hips and ankles

4. They excite CNS, and prime our bodies for moving fast

Why Vertical Jump?

1. Studies show vertical jumps recruit maximal muscular recruitment  (as measured by electromyography).

2. Its a great measure of peak power output

3. Training the vertical jump has a great carry over to other athletic movements, like the snatch, clean and jerk, shotput etc.  In fact of all the tests of the NFL combine, the vert jump test has the best correlation to success in the league.

4. You can’t jump slowly

Why Speed Squats?

Because Tadeusz Starzynski and Henryk Sozanski say so.  These Polish Track and Field coaches have multiple olympic medals among their athletes, and heavily influence the programming of  some of the strongest lifters on the planet (Westside Barbell and Juggernaut Training Systems).  Good enough for me.

While jump days (Tuesdays) will be taxing on the nervous system,  you shouldn’t feel smashed like you do after many ‘Crossfit’ Workouts.  Try not to do any auxiliary work after jump days other than rehab.

Warm Up:

Coaches Choice

Work:

A1. Submaximal Altitude Drops – 1/2 Squat, 6 reps, 2 sets

A2. Submax Alt Drops – Lunge, 6 reps, 2 sets

Start on tippie toes and drop as fast as possible, stopping as quickly as possible at the desired hight.  Shake legs out between each rep.  Take a little time between each set.

Maximal speed and stopping on a dime are what we are after here.

B. Max Vertical Jump 1.1.1 x 2

Take a 7-10 second rest between reps of the jump clusters.  Take a 2-3min rest between each jump cluster.

Record your highest jump for the leader board.

C. Speed Squats

With 2-3 people to a rack perform 5 Squats @ 50% of 1 RM as fast as possible*

Take approx 2-2.5min rest between sets for 25 min**

If an athlete reaches Critical Drop Off before the squat session expires, they will alternate 2min holds of the Couch Stretch (L and R) and a Modified Pigeon Pose (L and R)

It goes with out saying that if you squat looks funky, your coach may tap you on the shoulder and let you know you are not ready for Speed Squats.

Be sure to stretch and roll out your legs after class.  They may not feel like much at the time, but these Speed Squats are potent.

*Each rack will get a timer to time each set.  An athlete’s first set should take less than 7sec.  If 5 reps take longer than 7 sec, reduce the amount of weight on the bar.

**We’re using the stop watches measure a Critical Drop Off (1 second for this workout), and manage neural fatigue.  So, if an athlete drops 1 full second from the first set to any subsequent set after that, they will discontinue the speed squat portion of this workout.

A

Emile and Tom did a great job programming for us in September, you should give them a pat on the back when you get the chance.

As this month draws to a close, I want to give you all a heads up as to what is in store next month.

Our Primary programming focus this October will be on Peak Power development.

For our purposes, Power is the ability to produce a maximum amount of force in a minimum amount of time.

At the beginning of the month we’ll test our athlete’s Vertical Jump (one of the purest expressions of power that I can think of) and a 10 sec Row for max watts.

These are great tests because both have a tonn of normative data, that will allow us to compare our guys and gals to collegiate, national, and international athletes.

Clear your schedules; Tuesday’s will be set aside for some jump work and speed squats, Friday’s focus will be on a Snatch variation and some anaerobic rowing intervals.

At the end of the month we’ll retest… and find Madlab’s most powerful athlete.
 

Our secondary focus for October will be a continuation last month’s upper body pulling strength work. We’ll play with some sort of strict pull up work on Wednesday’s, which will dovetail nicely with what Sheppy as in store for November.

I’m looking forward to it.

ANdy

Today’s Skill/Strength Element:

Turkish Get Up 2/2, 2/2, 2/2, 2/2

Today’s Workout:

Navy Seal/Jackie

1000m Row

50 Thrusters

30 Pullups

Coaches in the event of a large class, start athletes in heats.

How is everybody doing so far?

Who is drinking alcohol? Who is not?

What are you finding?

http://www.paleoplan.com/2011/09-01/alcohol-and-paleo/

Please comment below on your Paleo Lifestyle so far!
Dashie

If you have been around the school on Friday afternoons you may have seen a graceful group of boys and girls pointing their toes as they run around the gym.

Let me introduce… The Dancing Jaguars!

A few weeks ago Sheppy and I introduced Crossfit to a group of dancers from the professional dance program at Arts Umbrella on Granville Island. They are a great group of dedicated young people who are hungry to learn and push them selves in new and exciting ways. They take 4 to 5 dance classes a day training an average of 60 hours per week and perform around Vancouver as well as internationally.

My initial desire to start a Crossfit program for them came from the fact that we have an abundance of talented male dancers that have to lift and throw girls on a regular basis but have never had basic strength training to do so. I can’t wait to see how these dancers take the principals they are learning each week at Crossfit Vancouver back into the dance studio!

Originally we were calling them “Dancing Kitties” but there is nothing aggressive and graceful about that. We thought a Jaguar better represented their spirit and heart!

So next time you spot a Dancing Jaguar at the gym please say hello. They will not bite. 😉

One Love,

Caroline and The House of Shepherd

Friday’s Workout:

Warm Up:

A)
15/15 Banded External Rotation Cueing
20 Dowel Pass Throughs
30 T-Spine Bridge

B)
Snatch Skill Transfer

Skill/Strength:

10 Minute EMOM Ladder…

Power Snatch
Hang Power Snatch

@ 70% of 1RM Full Snatch

1/1, 2/2, 3/3…etc

Performance:

8 Rounds of…

30 Seconds Thrusters 95/65
30 Seconds Toes to Bar (V-Snaps)
2 Minutes Rest

Saturday Workout:

Warm Up:

With a Barbell complete 3 Rounds of…

7 Deadlift
7 Hang Squat Clean
7 Shoulder to Overhead

Skill/Strength:

Groove the performance movements.

Coaches lead Dynamic Sprint Warm Up.

Performance:

Team Defence

20 Rounds of…

1 Power Clean
3 Hang Squat Cleans
2 Push Jerks (Shoulder to Overhead)
200ft Sprint (10 Box Jumps if Rain)

Trade off round for round with your partner.