July 2014

Thursday July 31st

 

Skill

KB Clean

 

 

Metcon

3 RFT

 

10 Kettlebell Clean (Each Hand)

25 Pull Ups or Ring Rows

 

 

 
 
Resources/Topics

Excuses via Breaking Muscle

 

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Thursday July 31st

 

Skill 

KB Clean

 

Metcon

3 RFT

10 Kettlebell Clean (Each Hand)
25 Pull Ups or Ring Rows

 

Resources

XXXX via ABDBADB

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Wednesday July 30th

Strength

Front Squat

5 x 5

 

 

Metcon

4 RFQ

Weighted Plank Holds – 60 secs
Goblet Squat Static Hold – 30 seconds
Pillar Hold Alternate Hand Reach RT – 10 reps
Goblet Squat Static Hold – 30 seconds
Pillar Hold Alternate Hand Reach LT – 10 reps
Goblet Squat Static Hold – 30 seconds

 

 

Resources/Topics

The CF Endurance Experiment via The Unbreakable Runner

 

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Tuesday July 29th

Strength

Hang Power Cleans

5x5

 

GOAL:
  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
  • New athletes will work on the hang power clean  

 

Metcon

AFAP

25-20-15-10-5
Hollow Rocks
Push Ups

 

 

GOAL:
  • >DO NOT GO TO FAILURE ON PUSH UPS
  • If you cannot to hollow body rocks that you must do Hollow Body Hold for 30 secs between Push Ups 

 

RESOURCES/ARTICLES

Life Decisions via CrossFit Invictus

Bad Habits of the Power Clean via LBEB

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Monday July 28th

Skill

Power Snatch

The Burgener Warm-Up

 

  1. Down and Up
  2. Elbows – High and Outside
  3. Muscle Snatch
  4. Snatch Land
  5. Snatch Drop

 

Skill Transfer Exercises

 

  1. Snatch Push Press
  2. Overhead Squat
  3. Pressing Snatch Balance
  4. Heaving Snatch Balance
  5. Snatch Balance

 

Metcon

AFAP

 

10-8-6-4-2 Single Arm DB Snatch
15 Jump Squats between rounds

 

 

 

Resources/Topics

 

Ab Quest via CF Invictus

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Sunday July 27th

Squat Therapy

15 mins

Coaches Choice of Drills

 

Metcon

 

20 Min EMOM

 

 

Odd: 3 Floor Press
Even: 5 Strict TTB
 
 
 
Resources
Squat Therapy via Breaking Muscle
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Saturday July 26th

METCON

Partner WOD

 

Teams Of Three

2 Rds




800 Meter Run or 1000 Meter Row


100 Box Jumps


600 Meter Run or 750 Meter Row


100 Wall Balls


400 Meter Run or 500 Meter Row

100 Sit-Ups


800 Meter Run or 1000 Meter Row



Complete 800 meters run or 1000m Row with your partner as a group. Then you move onto 100 box jumps, and you finish all 100 box jumps as a group, and so on, and then go thru again

 

Resources

The Other Side of FX via Tabata TImes

 

 

 

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Friday July 25th

 

Metcon

Mental Toughness

Horrible Hundred 

Courtesy of Freddy Camacho

 

Deadlift, 25 reps

Hang Clean & Jerk, 25 reps (GTOH with plate for those not proficient with Cleans)

Thruster, 25 reps

Overhead Squat, 25 reps (Front Squats or Goblet Squats for those not proficient with OHS)

 

20 Min Time Cap

 

 

Resources

Learn To Let Go via CrossFit Invictus

 
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July Athlete of the Month

Virginia Stewart

 

When and how did you find CrossFit? It’s kind of a weird story but here it is! This past March, I went down to Anderson, SC to visit Anderson University. I was looking to transfer to the school so I was checking out the area surrounding it. I stopped into a Christian store and met a really cool guy. We got to talking and he told me he was a CrossFit coach! I had heard of CrossFit but was always too intimidated to try it. I figured if I was going to work out with him down in SC, I should be in shape so I didn’t look idiotic! Haha that’s why I started but I am doing it completely for myself now! I love how strong I feel.
 

What about CF 06830 appealed to you and has kept you involved? CrossFit 06830 appealed to me because it is so close to my house. It’s only a 5 minute drive! The incredible convenience it is to drive over and have a killer workout pushes me to come every time! Another reason CF 06830 appealed to me was because of the coaches. The way they teach each move and really drill on form before adding weight is great. It has saved me from injuring myself and has given me the confidence to lift amounts of weight I never thought I could. Honestly, I think the fact that I have been improving and growing as a person inside and out has kept me coming! The changes I have seen in myself keeps me motivated.
 

It takes a lot of commitment to keep showing up, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in? There are so many reasons I keep coming in. I love seeing the coaches and they always have some way for me to improve my movements. The fact that they give every person in that gym individual attention and really care about our form is amazing. I used to go to the Edge Fitness and I would see personal trainers training clients with horrific form and they didn’t do anything about it! It scared me when they picked up a barbell! Another reason I keep coming in is because I love to work out! I have always been involved with sports and fitness. I play softball, volleyball and I guess I could include bowling since I competed for years. I love challenging myself physically and mentally and CrossFit has brought my efforts to a new level!
 

What about the community? The community is unbelievable! I never thought a gym could be so close knit and be so focused on being a team. I have made close friends in the last few months that inspire me and keep me in check with workouts and life. I love coming to work out and see them! We push and motivate each other day in and day out. It is the best when a fellow CrossFitter and I are neck and neck in a WOD!! Just the constant encouragement makes working out easier and even when you feel tired and slow and just want to give up, people are there cheering for you to finish! There is something about being cheered on; it always seems to omit the physical and mental pain you’re feeling in that moment. I really couldn’t ask for a better group of people to work out with!
 

There’s a lot to get out of a gym like ours other than what happens in classes. Speaking of that, lets hear a bit about you outside of the gym? I am going to be a sophomore in college and I will be transferring to Anderson University in South Carolina. I was at Sacred Heart University for my first year and decided I needed to go south for school. I am studying criminal justice and I will be testing at multiple police departments in the spring! For work now, I am a babysitter. I absolutely love my job! I also help out friends who need certain tasks like for a few weeks this summer I was a driver because my friend couldn’t drive. It sounds pathetic but a lot of my time is spent either at CrossFit or walking! I don’t like sitting for very long. I get bored so easily! In the fall, I play on an adult co-ed volleyball league in Greenwich and I absolutely love it!
 

How about hobbies outside of CrossFit? What do you do to relax? I spend a lot of time cooking; I cook everything I eat. I love baking and I hope to open a bakery someday! If anyone is having a sweet craving, you let me know and I’ll hook you up with something delicious haha I also enjoy running. I have a route that I always run; I go around Bruce Park and then down Steamboat Road to the water! It is so beautiful and peaceful. I enjoy walking a lot more than running now a days. Some days, I am enjoying my walk so much, I walked upwards of 8 miles and don’t even realize! I also love to read on the beach. Summer time is my time! I love the beach, boating, swimming, paddle boarding, wakeboarding, and much more! Luckily I live only a couple blocks from Greenwich harbor so getting to the water is easy. I am also very involved with my faith. I go to gospel concerts all over! I once drove 6 hours to see Jason Crabb haha I guess you could call me a dedicated fan of God!
 

Did you have any injuries before CF? How have you dealt with them? Before CrossFit, I had many injuries. Most were from being clumsy and falling or tripping but in high school, I was playing volleyball and I went up to spike a ball and I landed wrong on my ankle. I ended up tearing ligaments and tendons and I couldn’t really play for two months. And most recently, I had a bulged disk in my back from running so frequently about a year and a half ago. I have always had bad knees because of the wear and tear of volleyball and running. My back actually started hurting again about a month into CrossFit but I went to Dr. Silverman and all I can say is that he works magic! My back feels amazing.
 

Any nicknames? I grew up with a few inappropriate nicknames and please use your imagination. My names Virginia…what does that sound like and take away the -ia and what do you get? Haha I never got offended by it because kids are so immature! One nickname that I love that my friend calls me is Leilani. It is from Hawaiian origin and it means heavenly or a child from heaven. We have known each other since kindergarten and I have gotten her through some tough times so she thinks I was sent from God to help her through them! I have recently gotten a new nickname at the gym with my friend Jeana. We are called JV!
 

Last stock question: What do you think we should look for in a future Athlete of the Month? In a future Athlete of the Month, you should look for someone who is not only dedicated but that also brings joy and laughter to the gym. Working out doesn’t always have to be serious! Sometimes dancing and singing in between sets of squats or deadlifts will do you good!

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Thursday July 24th

MY 7-YEAR-OLD CAN COUNT TO 10… WHY CAN’T YOU? Courtesy of Andy Petranek

 

Guess what? WE KNOW!

And rather than call anyone out here… I’m addressing it on our blog, community wide, because its something for which we all can use a reminder.

You see, not counting reps has an impact way outside of just your own little world. Ever hear of the “Butterfly Effect“?

Counting reps is at the very core of your integrity when you’re a CrossFitter. You see, as members of this community, we’ve all entered into a non-verbal “agreement” without even knowing it… that the sacred number that goes up on the white board is an accurate representation of your work done – in time, reps, weight, rounds, or work done. When you think about it, this is the glue that holds us all together. Without it, nothing. It’s not something we ever discuss… it’s part of the ether, in the sweat left on the rubber mats, the chalk left on the bars, and effort left in the air after a workout.

And by the way – your score… in spite of all the meaning YOU put on it (that you’re too slow, not fast enough, not good enough, always last, can’t keep up, not quite a fire-breather… and that you should be different)… is JUST a number. That’s it… it doesn’t actually mean anything. Not only that, all the people you THINK care about you not being fast enough… DON’T… at all. They’re too busy thinking about their own performance to worry about anyone else.

Here’s the thing… when you (intentionally or not) “mis-count”, you are cheating yourself, cheating your coach, cheating on your classmates, cheating the community at CFLA, and cheating the Universe. If you’re going so fast in a workout that you can’t remember reps, stop and write it down frequently enough to be sure you don’t miss a rep… not a single one. If you don’t, you’re breaking your integrity – your promise to yourself and the rest of the world that your word means something. Does it?

Make it count. At all costs. And yes… it’s that important.

 

Strength

Seated Single Arm DB Strict Press

Heavier Weight From Last Time

5x4 (4 Each Arm)

 

 

Metcon

5 Rds

 

Rockmere Ave Hill Sprints 
 
Sprint to the top then walk lack down.
 
Then repeat
 
 

Cash Out

Mobilty

Hamstrings and Calves

 

Resources

Fixing Your Hips via Power Athlete

 

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