April 2014

Wednesday April 30th

No Bueno 

Strength

Push Press

5 x 1

Goals 

  • No Fails
  • Try to increase the weight each set
  • Tight Core

 

Metcon

"Sleds in the Spring"

Max Effort Sled Push One Length of the Parking Lot

• No more than 8 but no less than 6 attempts
• 10 Medball Slams between Rds

Resources/Topics

Get Unstuck via Marks Daily Apple

Tight Midline via CrossFit Southie

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Tuesday April 29th

Skill

Gymnastic Kipping (25 Min Cap)

 

The below is courtesy of Shane Farmer and CrossFit Invictus

 

Drill #1 – The Scap Pull-Up

This movement is simple, but can make or break a pull-up. Establishing the position to pull your scapulae back and down will not only put your shoulder in a better position, but it will also cut down on the range of motion of your pull-up by elevating your chin and clavicle closer to the bar. You will notice a significant improvement in your pull-up speed if you can maintain this position throughout.

Here is how we suggest getting started:

  • Hang from the bar with hands underneath or just outside of your shoulders.
  • Establish your hollow body position while hanging from the bar.
  • Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.
  • Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.

 

 

Drill #2 – Pinkie/Thumb Drill

The second drill we will practice here is to begin to create some momentum while in our hanging position by simply internally and externally rotating at the shoulder. That can be a bit difficult for folks to remember though, so we’ll simply call it the Pinkie/Thumb Drill.

Here is how we coach the Pinkie/Thumb Drill:

  • Establish the scap pull-up position – hollow body, scapulae down and back.
  • Start your swing back by pressing your pinkies into the pull-up bar (external rotation) while maintaining your good hollow body position.
  • Move your chin forward by pressing the knuckle of your index finger into the pull-up bar (internal rotation). Your index finger is right next to your thumb, so for convenience we call this phase “thumbs.”

(You want to stay elevated throughout both the “pinkies” and “thumbs” phases of this movement.)

Simply externally and internally rotating your shoulders while hanging from the pull-up bar should help you develop a small, gentle swing while on the bar

 

Metcon

 

Bench Mark WOD

"Annie"
50-40-30-20 and 10 reps
Double-unders
Sit-ups

 

Resources/Topics

Beginner's Guide to CrossFit via Tabata Times

Beyond Grass Fed via Robb Wolf

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Monday April 28th

Strength

Strict Press

5x3

 

Metcon

 

ME 2K Row

 

Resources/Topics

Preparing for a 2K Row via Tabata Times

10 No 17 Commandments of Rowing via Breaking Muscle

Blog tags: 
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Saturday April 26th

MIKE KENNEDY

Was a former Marine who was on active duty for six years with a combat deployment to Iraq before coming home and joining the Boston Fire Dept in 2007. 

Hero WOD Michael "Dork" Kennedy
 

3 Rds for Time
33 Back Squats
15 Burpees
33 Deadlifts
15 Burpees
33 KB swings
15 Burpees

One Partner Working at a Time
Reps can be split up any way you decide
One bar used for BackSquat and Deadlift weighted to added for the Deadlift

 
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Friday April 25th

 

Skill

Pull Ups (20 Min Cap)

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

Newer Athletes should perform progressions only.

 

Metcon

 

8 Rds
Rockmere Ave Sprints

1st 2 Rds should be at 60-70 of Max Effort.
 The remaining ones should be be peformed Max Effort

After each round you will rest 60 Secs at the top
 then walk back down and repeat as soon as you return to the starting line

 

 

Resources/Topics

Avoid these Pitfalls courtesy of Chet Mojaria

Hill Sprints via Breaking Muscle

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Thursday April 24th

Strength

Front Squat

5 x 3

Goals 

  • No Fails
  • Try to increase the weight each set

 

Metcon

"Barbell Up"

4 Rounds

10 Barbell RollOuts

10 Lateral Burpees

10 Pull Ups

 

 

Resources/Topics

6 Reasone Everyone Should Squat via Poliquin Group

Is Low Calorie Dieting Dangerous via Breaking Muscle

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Wednesday April 23rd

 

Skill

Hang Clean/ Power Clean (20 Min Cap)

 

Junk Yard Dog

Burgener Warm Up

 

Metcon

 

25-15-10



KB Deadlifts

KB Swing

KB/DB Push Press

 

Resources/Topics

C'Mon Get Happy via WLC

The Power Of Community via CrossFit Invictus

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Tuesday April 22nd

Strength

Push Press

5 x 3

 

 

Metcon

Up And Over

 

3 Rds For Times

20 Sandbag Over the Bar*

15 Burpees

100m Run with Plate **

*Bar should be at shoulder height

**100m is down and back in the parking lot 2 times

 

Resources/Topics

7 Tips For Better Burpees via Housatonic Valley CrossFit

Yeah Burpees via Breaking Muscle

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Monday April 21st

 

Skill

Gymnastic Kipping (20 Min Cap)

 

The below is courtesy of Shane Farmer and CrossFit Invictus

 

Step One - The Hollow Position

  • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
  • Legs and arms straight and together with toes and arms pointed.
  • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

 

If you can hold this poistion we can move to the next step.  Other wise lets work on some simplier progressions.

 

  • Start with your legs straight and feet together laying on your back.
  • Squeeze your big toes and heels together.
  • Place your arms, palms down, at your sides.
  • Lift your shoulders up off the floor while squeezing your ankles, quads, and gluteus.
  • Hold for 20 – 30 seconds
  • If you can hold for 30 seconds, go ahead and bring your arms overhead keeping your elbows locked out and rotating through your shoulders. Be sure to keep your shoulders off the ground.

 

Once we’ve established a strong hollow position we can begin working to strengthen our arm and shoulder engagement in the kipping pull-up. An important aspect of the kipping pull-up is that our lats (the semi wing looking muscle on the back of the armpit) and subscapularis engagement play a large roll in connecting to the bar once we’ve started accelerating with the hips

 

To be continued next week

 

 

Metcon

 

8 Min AMRAP

Run 200 Meters or Row 250 Meters
8 Box Jumps
20 Hollow Body Rocks

Rest 4 minutes then

8 Min AMRAP

Run 200 Meters or Row 250 Meters
12 DB Cleans
12 DB Push Presses

 

Resources/Topics

Why We Kip via CrossFit Jornal

Kids Are Not Small Adults via Breaking Muscle

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Sunday April 20th

 

Happy Easter

Metcon

 

21 Min EMOM
5 Back Squats
3 Power Cleanside Between Each Rd

 

Resources/Topics

Post Open Blues via Tabata Times

Eating Clean vs Orthorexia via T Nation

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