Monday Nov 18th
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Thoracic Opener (Barbell)
Steadily lowering our hips towards the floor, move in with a snatch width grip. But as well, focus on external rotation and a locked out position overhead, truly focusing on position.
Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Wrist Stretches
15-20 seconds in each position, twice through.
Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.
Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Dorsiflexion (Ankle)
A full minute over each foot, steadily working through both static and active ranges of motion.
FOUNDATIONS - TIME TO GET STRONG
ACTIVATION
3 Rounds
250 M Row
30 Sec Hollow Hold
15 Russian KBS
STRENGTH
Work to 1RM Deadlift: Discontinue pulling if your form starts to break down. If you are uncomfortable putting it all on the line work to your best 3 RM max then multiply the weight by .03336 to get the weight value of each rep to estimate you 1 RM.
CONDITIONING - INTERVAL
4 Round
20 Cal Ski
25 GHD SU
30 KB Shoulder to overhead - Strict: pick kbs that you can finish the lions share in one set, use two kbs
2 Min rest
then
Max Cal Bike 3:00 Min
3 Min rest
Max Burpee 3:00 Min
3 Min Rest
Max Wall Ball 3 Min
MAKING MUSCLE
3 Rounds
3x10 Single Leg RDL - Focus on the hamstring and the glute contraction at the top AHAP
3x15 Strict Pull Ups
3x20 Face Pulls
Sunday November 17th
We are rolling into a new year with new demands and opportunities. The goal of this training blog was to advance your preparedness for the sport of Crossfit. As you know the landscape has changed and we are left with only a shadow of the former structure; that being the AGOQ. Outside of that the Open becomes more of a competitive tune up for “smaller” competitive events as we try to advance to the big show. This does not imply you will have to be anything less than world class elite to even make it through qualifying. It just mean you have many more pathways to get there 16 to be exact. But the best in the world will be there with you. =-)
Onward
The limitations I found with this blog was how individualistic the programming wasn’t. That’s not all together a bad thing but not everyone shares the same weaknesses. My goal will be to open up the training floor to help you maximise your time in the gym; allowing you to eb and flow as your individual needs dictate. This doesn’t mean you can just go and do 1rm in the snatch everyday and expect to create a balanced foundation…It also doesn’t mean you can do 20 min amraps every day…my attempt to balance all the demands will be driven by test, and retest, that will give you the opportunity to fortify where you need to.
Saturday November 16th Deload
CONDITIONING
Amrap for 25-30 min
75 Cal Bike
60 Single Leg RDL (alternating)
45 Thrusters #45
30 Pull Ups
15 TTB
Friday November 15th Deload
Hope you guys have had a good few days off! Feeling rested and happy!
CONDITIONING A)
EMOM for 14 Min
Min 1: 15 Ski cals
Min 2: 5 Box Jumps + 10 TTB
CONDITIONING B)
30 Ca ROW
30 Front Squat #75#45
25 Cal Row
25 Front Squats #75#45
20 Cal Row
20 Front Squats #75#45
Tuesday November 12th Deload
For time with a partner:
1 Mile Run (400m Relay x 2ea)
14 Muscle Ups
40 Yard HSW
800m Run (400m Relay x 1ea)
10 Muscle Ups
30 Yard HSW
400m Run (200m Relay x 1ea)
6 Muscle Ups
20 Yard HSW
rest as needed
12 Rounds with a partner (6 each)
10 Alternating Dumbbell Snatches (50/35)
15 Ring Rows (feet as high as shoulders)
10 Cal Ski
Making Muscle
Glutes and hamstrings (do a bunch of reps)
Monday 11/11 - 11/17 Deload Week
Have some fun! Train in or out of the gym? Work them beach muscles! Whatever, I’ll post some stuff for us also.
STRENGTH
Squat 3x10 (10 lbs more than last week)
Partner Squat Clean: 8 Min Amrap alternate reps - between 155-185 lbs and 105-135
CONDITIONING
20 Min AMRAP (cut in half if you’re alone)
50 TTB
40 Hang Power Snatch (50-60%)
50 HSPU
40 Hang Squat Snatch (50-60%)
50 GHD SU
MAKE SOME MUSCLES
8 Min AMRAP (Alternating Partners every rep)
Max strict singles in the pull up #22 lb vest no vest for female
Thursday November 7th
MOBILITY
Trap Mash (Lacrosse Ball) - 1:00 Each Side
Seek out the tight spots here, and steadily increase pressure with our bodyweight. With a locked our elbow, mobilize by raising the arm overhead and back to the floor. Aim to bring the bicep as close as we can to the ear, and pause at the limit of our range of motion. Over the course of the 1:00 on each side, move the ball around slightly to seek our more tight spots.
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Childs Pose on Box - 1:00
Slowly allow our chest to sink lower, as we keep the arms locked out. Although we can relax our midsection to some extent, don't allow a full disengagement here. At that point, we are stretching our the abdominals, and not the shoulders. Play around with different hand placements, with a narrow grip being the most aggressive.
Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Laying Front Rack Stretch - 1:00
Elbows as far out in front of you as possible, and then work them in close together. Imagine turning everything off in the shoulders and triceps, allowing the muscles to sink into the floor. The aim is to close the gap as much as possible between the armpits and the ground.
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
ACTIVATION
3 Rounds
16 Push Up with alternating knee to elbow CON
16 DB Clean #50/35
300 M Row
CONDITIONING
5 Rounds on the 5 Min
15 OHS #115#85#65
11 CTB PU
7 Bar MU
CONDITIONING
20 Cal Run
20 Cal Bike
20 Cal Row
repeat for 20-30 min Zone 2 (sustainable heart rate)