Systematic Longevity

It seems like an over touched on subject by me; there is probably a reason why I can talk for hours on movements you classify as no-brainers. I will persist. Some youthful performance junkies aim around the idea of “living fast and dying young”; the veteran version of this mindset sits around “living faster and dying sooner”. There is always the other path of living a little slower and dying a little later. Regardless of your direction, not taking in the unforeseeable/random, I can assume you would enjoy living at the highest of quality. We would like to feel amazing (in life/in gym/naked), look amazing (in life/in gym/naked), and perform amazing (in life/in gym/naked). The keys to a fast high quality lifestyle (in life/in gym/naked) and a long high quality lifestyle (in life/in gym/naked) are in the preparation:

1. Mobility (foam roller, lacrosse ball, proprioceptive neuromuscular facilitation)

Before we start jumping around, take the time to release the restrictions. Tight shoulder, junkie hip, non existant ankle flexion are all issues that can flare up in the heat of moment. Establish some normal(or something better than usual) range of motion and restore some regular function to your joints and muscles. Free yourself.

2. Dynamic Warm Up (dynamic stability exercises)

Move your body through various ranges of motion that require you to stabilize. Squating, compass lunging, toe touches, pulls, reaches, and other exercises that stimulate. With billions of options you can warm up every corner of your bodies joints and tissues. Lubrication is key for effective movement. *These should be easier now if you have taken step 1.

3.Corrective Work (activation, strengthening, cueing)

Re-pattern your body to fire on all cylinders. Supine bridges,  band external rotation cueing, band pull aparts, overhead lunges, hollow body ring rows, weighted situps are all examples. We all have individual postural/structural/neurological imbalances, not one exercise will be necessary for everyone. Alignment is essential for your body to function correctly and not compromise. Know what your imbalances are, you are in the right place. MadLab.

4. Strength/Power/Skill (lift, swing, pull, jump, land, sprint)

It’s tech time, dial in movement quality and develop your understanding. Move with precision throughout the desired rep range and build your capacity. When we load the movement pattern we provide significant stress on our bodies to make the gains we so love to achieve. Force application is here, use the tools from correction to enhance your potential. Quality begets quality, crap begets crap.

5. Performance (GPP, SPP, Sport, Wod, Play)

Time to take everything you have been training for and put it to the test. Push yourself relative to where your capacity is (edge of the cliff, not the jagged rocks down below). The human body is an adaptable machine and is capable of handling so much more than you could imagine. Dial in your movements, chase performance. Exceed what you thought was possible without compromising your future, be mindful of your movements. Neglect leads to failure. You got this.

6. Cool down. Sleep well, eat well, and recover like a champion.

7. Repeat steps 1-6 regularly, fast or long.

Who wants to live forvever?

Chesty

Friday:

Warm-up: 20 minutes of mobility – Coaches Choice (ankles, hips, hamstrings, shoulders)

Tech:

- Weighted Pistols (holding a DB or KB in the goblet position) 3 sets of 4/4
- Overhead pistols (Can you do a 45 lb. bar OH Pistol??) 3 sets of 4/4

If you’re not ready pistols, let alone weighted pistols, try a few different progressions (counter weight, heal on a plate, one-legged squat to box, pistol on a box with leg dangling over the edge…) before choosing the best progression for the workout. Really focus on making sure your knee doesn’t move inside and that your heals stay on the ground!

Workout: Mary

20 minute AMRAP:

5 HSPU (negatives or DB shoulder press for progressions)
10 Pistols
15 Pull ups

Saturday:

Veteran Kim ‘Mama Bear’s’ other workout request was the Bear Complex, so here it goes!

Warm-up: Bear Complex with an empty bar

Bear Complex – complete the following in order 3 consecutive times without dropping the bar. REPEAT!

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)

Old School CrossFit WOD DEMO video:

WORKOUT #1: Set the clock at quarter after the hour allow 15 minutes to establish max weight Bear Complex.

***Again, I want you to go through the BEAR COMPLEX 3 CONSECUTIVE TIMES! This means you’re doing the entire sequence from the power clean to the push press from behind the neck 3 TIMES before dropping the bar!

Record your max weight lifted in those 15 minutes.

WORKOUT 2: At half past the hour, allow 15 minutes for athletes to do 3 max calorie rows in one minute.

Athletes you choose your rest, but you have 15 minutes to get on the rowing machine 3 times. Each time, you row all out for one minute and record how many calories you get each minute.

REST BETWEEN QUARTER TO AND TEN TO THE HOUR

WORKOUT 3: At ten to the hour, begin TABATA DB SNATCHES! (50/35 lbs)

Keep track of your TOTAL amount of DB snatches in those 4 minutes of Tabata intervals.

LEADERBOARD is the sum of your MAX LOAD LIFTED, your TOTAL CALORIES FROM ALL THREE MINUTES plus your TOTAL AMOUNT OF DB SNATCHES.

Ex:

Max Bear Complex: 100 lbs
Max Calories from all three minutes: 50
Max DB Snatches from all 8 intervals: 50

Score: 200

SUNDAY: Make up Day

- EUNICE AND KERM SIGNING OFF FOR JUNE PROGRAMMING!!!!