Mark Rippetoe (as in Rippetoe Squat Stretch), going over the basics of positioning, and hip drive for the back squat. Check it out, learn something.
**PLEASE NOTE** This Saturday, June 19th 9:00am class only
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A.) Front Squat
5-5-5-5-5
B.) As many rounds as possible in 10 minutes:
30 Double Unders
20 Pushups
10 Power Cleans
Terin on her way to a new deadlift PR
Members who train at CrossFit Sweat Shop are familiar with strength days and how their format differs from most other CrossFit workouts. However, most first-timers who have been following the workouts on the website often ask what it means when a workout just has one exercise, and then “5-5-5-5-5″ or “3-3-3-3-3″ or “1-1-1-1-1″. The primary objective on these workouts is to move as much weight as possible, with the best possible form.
How to approach a strength workout:
The number indicates how many reps will be done in a given set. After a thorough general warm-up, begin performing the given exercise at a light weight. Progressively increase the weight on each set, resting as needed between sets. After performing 3-5 warm-up sets (increasing weight on each set) you should be getting close to where the indicated number of reps is becoming challenging. At this point begin your actual “work sets”, try to increase incrementally on each set, while shooting to reach your heaviest weight on your fourth or fifth set. As each work set gets more challenging, resting between sets is key. Unlike other CrossFit workouts, your breathing and heart rate will likely not be at or near max after each set, however, resting a minimum of 3 minutes is important to give your muscles a chance to recover, and perform as close to their max as possible on the following set.
Why we do strength workouts:
Increasing your strength is critical to your overall fitness and well being, as well as your general and specific work capacities. Metabolic conditioning workouts are great for increasing your cardio-respiratory, as well as muscle endurance, and there are some strength gains that take place during these workouts that contain little to no rest. However, by having some days that we focus just on strength (lifting heavier weight, with much more rest between sets) we will then be able to increase our power output and intensity, thus making the metcon workouts much more effective. Increasing your absolute strength will also allow you to be more confident with any physical challenges your may face in your daily life.
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30 KB Swings
30 Pushups
30 Knees to Elbow
403m Run
21 KB Swings
21 Pushups
21 Knees to Elbow
403m Run
15 KB Swings
15 Pushups
15 Knees to Elbow
403m Run
The deadlift is one of the most functional exercises you can perform. Lifting an object, any object, from the ground, to waist level. However, until you have the form REALLY dialed in, be sure to only do these under the supervision of a qualified coach. Stay safe, people.
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15 Squat Clean to Overhead
5 Box Jump
15 Knees to Elbow
5 KB Swing
10 Squat Clean to Overhead
10 Box Jump
10 Knees to Elbow
10 KB Swing
5 Squat Clean to Overhead
15 Box Jumps
5 Knees to Elbow
15 KB Swings
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“Helen”
3 Rounds
403m Run
21 KB Swings
12 Pullups
Even if you aren’t trying to be a world class rower, there are a few simple things that can make you much more efficient on the rower. Keeping the arms straight during the leg and hip drive is the first priority. Upon the “catch” or recovery phase, be sure to allow the hands to pass the knees BEFORE they (the knees) bend. Improving your row technique will allow you to generate more force with your legs and hips, thus giving you a better workout. Watch the slow motion video paying close attention to the sequence of knee and hip, extension and flexion, and how it relates to the arm action.
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Tuesday’s WOD:
5 Rounds
2 1/2 minutes each:
15 Wall Balls
15 Pullups
Burpees for REPS
Rest 1 1/2 minutes between rounds
Steve Schmitt performing a 1RM on the abductor machine. Awesome!
Machines are not only ineffective, they are actually more dangerous than free weights. By design, they force your muscles to move loads in isolation, something they were never designed to do. Check out this article (even MSN Health is recommending people stay away from the machines), amazingly the machines that are most detrimental to your health, are also the ones that are the most popular at gyms.
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21-15-9
DB Hang Squat Clean to Overhead
Pullups
results:
CrossFit Sweat Shop Walnut Creek, CA
Lauren demonstrating good front squat postion: high elbows, body weight on the heels, upright torso, good lumbar curve.
ALWAYS DO FULL SQUATS
Partial squats are never good. They neglect the hips and hamstrings. When an athlete stops above parallel his knee joints are forced to halt the downward momentum.
But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings and adductors.
Full squats keep all these muscle groups proportionately strong.
Bill Starr
Strength Coach
Johns Hopkins University
Sept. 1997
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A.)
Front Squats
5-5-5-5-5
B.)
3 Rounds
12 Burpees
9 Hang Power Cleans (60% of Max Load A.)
score = Max Load A, divided by time B
Here is a video that does an excellent job demonstrating why we do front squats and how they are imparative to a solid Clean.
The deadlift is possibly the most functional lift you can learn. Learning to perform it correctly in the gym will undoubtely carry over into proper lifting technique in your daily activities. Even if you’ve seen this video before, it pays to watch it again. Many people are still having issues with their body weight shifting forward as the bar is lowered past the knees. This error takes the hamstrings and glute muscles out of the equation which is something we want to avoid at all cost! Keeping our hips back, shoulders over the bar, bar close to the body, and weight on our heels will put more of the load on our glutes and hamstrings, and less on our knee joint and low back. Watch the video, then watch it again. Then watch it a third time, because I know the first two times you couldn’t keep your eyes off of Brandon Banks, the creepo lurking in the background not able to take his eyes off of me.
5 Rounds
“4×4″
400 meter row
403 meter run
rest 4 minutes between rounds
Performance props to Jennifer for setting a new 4×4 record for the females, as well as Don for crushing the guys 4×4 record and then going on to turn in 4 more sub 3 minute rounds. Insane!
The Dead Lift is king. Without a proper dead lift you can’t properly perform a clean from the floor. It also happens to be one of, if not the most functional movements of all. If you have to pick something heavy off the ground, your form should look as close to this as the object you are lifting shape and size will allow for. Done properly the dead lift will strengthen the posterior chain of muslces like no single other movement. This includes strengthening your low back to avoid possible injury while lifting something in day-to-day activities. Your low back consists of muscles just like other parts of the body, and if worked more than normal, they too will get sore. Therefore, a sore low back after doing dead lifts isn’t necessarily a bad thing. However, doing this exercise incorrectly can certainly lead to unnecessary low back discomfort. Watch the video several times as to pick up on each of the errors. Do some dead lifts. Watch the video again. Get a PR on your dead lift. Watch the video again.
4 and 5 person teams must first run 1 mile while carrying one 20# medicine ball amongst the entire team. Everyone must carry the ball at some point during the run. Upon returning, each team member must complete the following on their own:
5 ROUNDS
6ea. Single Arm KB Squat
8 Ring Dips
20 Situps
10 Overhead Squats
The team of Mike B., Lones, Lauren, and John. Had the fastest average time of 21:45.
3 Rounds
403 meter run
21 KB Swings (Rx’d weight for men/women: 53/35)
12 Pullups
results:
CrossFit Sweat Shop Walnut Creek, CA
