19 Mar 2015
Towing the line…
I coach and use crossfit as a conditioning and testing tool. Athletes compete in various sports, like crossfit; as a training program it still exists in some ways. It’s anything you want it to be. For the most part, it currently is competitive exercise, for time. I always think it sounds hilarious when you crosstalk.
Here is some riveting conversation about this recent open match up from the worldwide web:
bmzink says
Coach Choice Warm Up
Preparation for:
CrossFit OPEN Workout 15.4:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
CrossFit says:
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.
T’s Rant
Notice that:
- standing tall and reaching overhead while facing the wall influence your HSPU Mark.
Toes against the wall (keeping heels/hips within shoulder width) while standing “tall” and placing your arms overhead with your elbows fully extended & thumbs touching. OK This mark is a HUGE but appropriate STANDARD (but did they say where your hip had to be? – if not – you could choose to arch your spine and contort your body a bit more to potentially lessen your shoulder extension and distance to the tape/chalk mark. Josh Bridges missed close to 20 HSPU’s in his open debut. I think he didn’t kip enough early in the WOD and his hand placements widened throughout the time and he didn’t get optimal shoulder extension. For us training in the future consider keeping your thumbs within your shoulder width. Yes – they’re harder but you’ll gain more strength through a more appropriate (CF HSPU) range of motion – which will turnover to better ROM in your pushups and dips. Also, watch how Scott did a couple leg pops (created some stretch reflex) at the bottom of his kips to help his efficiency while kipping to the required height at full inverted extension. I’m not a fan of resting your butt against the wall but doing it here is allowed – so go ahead. We can chat about efficiency, mechanics and balance in the near future.
The Clean – If you can keep your feet on the ground (rather than the jumping wide and stomping) and do the “soft sneak under” it’ll work to your advantage early in the workout by keeping your HR down. After the halfway point expect that you’ll have to get lower towards a squat clean unless your power clean is normally a good 25% above the 185/125lb mark. Dropping it accurately like Scott did is a good idea for most to reserve energy and grip. Grab those old hard bumper plates that don’t bounce around too much.
All in all a great CrossFit Games Workout for week 4. Get ready for burpees (maybe coupled w/ box jumps) and varied weights of thrusters next week. Just my 1st prediction. Or there may be some pistols and a wod similar to FGB. Who knows. Get ready
Tbear
18 Mar 2015
80s Throwback
What were you up to in the 80s??
First to post to comments who these 5 people are WINS!
Submit your 80s picture to [email protected]
Warm-up
2 rounds – 400m run, 20 scap pullups, 20 scap pushups, 10/10 banded elbow rotations.
Technique
muscle up drills
Workout: Day Before 15.4
in 2 Groups – complete 8 rounds each WOD first then switch
20s rowing
40s rest (score max cal)
second group does
8 rounds of:
30s hollow hold
30s rest
17 Mar 2015
MadLab Prehab/Rehab
“Foam rolling is to myofascial release as masturbation is to sex; sure, it feels good, but it doesn’t really count.” – The Chestevez 2015
As a Movement Coach, I spend hours upon hours diving into everything within movement culture: biomechanics, metabolic pathways, progressions, joint mobilizations, and various training tools. I love absorbing everything I can get my hands on in order to continuously evolve as a coach. I have passion for all areas movement development; however, having a team is an essential part to keeping me doing what I love most. Practitioners have the hands on techniques to dive into corners of the body you usually only allow yourself access to.
Enter MadLab Prehab/Rehab. CJ Castro and Jeff Almon; take a little glance at their bios here<—
Injury is a sticky subject in the fitness world; it’s a sticky subject in the world, period. If you move you may get injured; if you don’t move you may get injured. Overuse or no use, injury may be lurking around the corner. Mitigate it with an abundance of tools. With a combination of Coach and Practitioner, you will give yourself the greatest access to resolving pain, preventing injury, and optimizing performance. Live a better life.
Practitioners assist me with an added depth to assessment, not to mention something I don’t specialize in, treatment; things such as, Swedish massage, myofascial release (see quote above), joint mobilizations, remedial exercise (homecare/level 1 rehab), orthopedic testing, muscle testing, and trigger point release. As a coach, I get to expand on resolved issues and weakness identifiers to move you beyond that restriction. Together we can achieve more.
You can book online through https://crossfitvancouver.sites.zenplanner.com/scheduler.cfm. Just use your username and password for the back-end of our website we gave you access to earlier this year.
Better yet, go and introduce yourself to Jeff and CJ; get a feel for them; let them get a feel for you. Speak with your Coach on how to move forward. Live a better life.
Big Love,
Chesty
Warmup
12/12 KB RDL’s
1 Length of Samson Lunge w/Twist
12/12 banded shoulder press
25 banded facepulls
Strength/Skill
3×3+1 power clean + jerk
Conditioning: “WHOA NELLY”
12 minute amrap:
3 Ground to Overhead 185/135
6 Bar Over Burpees
9 C2B Pull Ups
16 Mar 2015
Happy St. Paddy’s Day and 15.3 Rant!
1. Remember to wear green tomorrow. And drink green beer. And whatever else it is people do on the green day.
2. The moment 15.3 was announced, my heart sank and it hasn’t resurfaced since. And I know I wasn’t the only one.
BUT, I believe that NOW is the time to get yourself moving in the direction of a muscle-up (as opposed to those of you who decided last week was the time). NOW is the time because you have 51 weeks to figure it out, as opposed to 14 minutes of dangling from the rings, praying you’ll make it through.
Andy had a good analogy the other day: He said, “You don’t not brush your teeth all year, make a dentist appointment and then say, ‘I better floss my teeth. I’m going to the dentist today.'” The same is true of muscle-ups. DON’T wait until the Open shows up. Start now!
If you’re interested in improving your pulling strength, and in figuring out the technical side of it so you can do muscle-ups not just when you’re fresh, but also when you’re fatigued, get on a muscle-up program. It will likely require some extra homework or time with your coach. Don’t be shy. Reach out. So in 51 weeks from now, you’ll be prepared!
Rant over.
Eunice
Warm-up
15 Burpees followed by the Coaches Lunging Buffet of Movements
Strength
5 reps x 4 rounds Back Squats (50, 65,75,90,105,70%)
3 reps at 105%
1×8@70%
Workout: “Split Stability”
Complete as many rounds and reps as possible in 12 minutes:
With Left arm:
4 dumbbell Power Snatch followed by
8 Alternating Lunges keeping dumbbell Overhead
then with Right arm:
4 Power Snatches followed by
8 OH DB Lunges
followed by:
12 Box Jumps (20/24)
100m Dash around the Run Fast Mark.
Repeat….and watch that 1st box jump after the lunges. T.
Suggested Loading
Men of BW grea
ter than 185lbs – use 45 and 50lb dumbbell.
BW less than 185 – use 40lb dumbbells
Ladies less than 140 use 25lbs
Ladies over 140 use 30lb dumbbells
-scaling down – use single arm front rack w db
and here’s the turnaround point for the 100m dash….enjoy!
15 Mar 2015
Are you in the know?
“Music is either good or it isn’t, it’s not someone’s opinion.” [Tony Bennett 2015]
Tony recently conveyed in an interview with GQ, that those in the know (accomplished composers), know whether something is good or not; it doesn’t matter what your opinion is. Tony’s voice had a way of reaching into my heart like no other of his time and genre; Frank always seemed like he was reaching into some girls wahoo. We all have a selection of filters that affect our listening. These filters can be developed over our entire lives; the ones we hang on to then decide how we digest music.
I usually don’t tailor my music during class time due to these varying filters.
Are you in the know? Or are your filters encouraging your “kids these days’ attitude?
La vie en rose,
Chesty
Monday’s Lesson Plan
Warm-up
Coach Choice
Strength
5×4 press (65, 80, 90, 105%)
5×5 barbell row
Workout:
Every minute, on the minute, for 21 minutes: Minute 1 – 15 Russian Kettlebell Swings – Minute 2 – 15/12 Hand Release Push-ups – Minute 3 – 30-50 Double-Unders (choose a challenging number think of set 5,6 and 7)
kalikaiz says