Blog Archive

I wasn’t there to see Vince this am, but I heard he cleaned something like double his bodyweight 9 times during the workout. And here’s Lori Bates cleaning 2 lb. under hear personal best over and over in 15.4 (although Tom and I both agreed she has a 150 lb. clean in her).

Nice work!

Eunice

Saturday

Warm-up:

Strength/Skill :

Back Squatting – this is the week before we go after a 10%+ improvement from 6 weeks ago. Make me proud.
5×5 back squats
warm-up with 10 reps of bar on shoulders
5 reps at 30-40%
then hit MADCOW week 5 of (5x 55%, 5×65%, 5×80%, 5×90%, 5×105%)

Conditioning WOD:    “Barb’s Cuz’ns”
Your going to complete 5 rounds of a quadruplet (9,15,21,15,9 rep scheme) with 30 DU’s completing each round. Think of this as 5 sprints.  After each Round you’ll get 2 minutes rest in-between & before the next – (Just like the wod Barbara).   I lost a couple pounds of sweat Thursday afternoon and got a good rib stitch with 1 minute rest.  It’ll be better with 2 minutes. Enjoy.

Ensure you check and record your time between each round so you can rest/recover before starting the next.
It’ll go like this….

9 Hybrid Swings
9 WallBalls (20/14)
9 Box Jumps (24/20)
30 Double Unders

rest 2 min

15 Hybrid Swings
15 WallBalls
15 Box Jumps (24/20)
30 Double Unders

rest 2 min

21 Hybrid Swings
21 WallBalls
21 Box Jumps (24/20)
30 Double Unders

rest 2 min

15 Hybrid Swings
15 WallBalls
15 Box Jumps (24/20)
30 Double Unders

rest 2 min
9 Hybrid Swings
9 WallBalls
9 Box Jumps (24/20)
30 Double Unders.

Done.
Minus 8 minutes to total time and post.

Tbear

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

What were you up to in the 80s??

First to post to comments who these 5 people are WINS!

Submit your 80s picture to eunice@madlab.ca

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

“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

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 greater 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!