On the whiteboard by the office you will notice a PR BOARD posted. Over the next 2 weeks take the time to post your old PR (personal record) for as many lifts as you have in your book. Beginning July 23 we will start testing our 1 rep max again.
Barbell Club
This week will be the last week to sign up for the barbell club. Please see the Front Desk next door if you are interested. Again, the Barbell Club will focus on the basic Olympic movements (Snatch/Clean & Jerk), will also include lifts meant to help improve those movements, and a short strength based metcon. The club is meant for those new to CrossFit (to help learn better form) and those that have been at it a while (to help boost PR's).
Warm Up
Dynamic Warm-up
Skill
Every 30 seconds for 5 mins perform 1 rep @ 60% Squat Clean and 2 Pistols
Metcon
4 rnds:
In 4 minutes,
25 KB Swings (70/55)
100 m Waiter Walk (70/55)
Max Double Unders
Score is Double Unders
Rest 4 mins between rnds
During rest period:
1 min off
2 min plank hold (1 min front, 30 sec L, 30 sec R)
This program is supplemental to what we are doing in class. Be advised that pull-ups and weighted pull-ups are going to be a part of our normal programming. Listen to your body and make reasonable decisions on your work load. You do not want to overdo it and injure yourself.
Pull-up Power Program
By: Dave Lipson
Getting your first pull-up is a milestone for many. Across the world, PR bells are ringing in gyms for Bob’s or Betty’s first legit pull-up, accompanied by high fives, chest bumps and a general feeling of victory and accomplishment by individuals who never believed they could accomplish this physical task. Likewise, the fire breathers in these gyms are trying to break their own personal records for max pull-ups and weighted pull-ups. Some of our military and law-enforcement populations are preparing in gyms for PT tests that require pull-ups as a physical requirement.
The pull-up is a great test of upper-body strength, as well as an individual’s relative strength to their body weight. Developing this strength can be done in an efficient amount of time. Whether you are going for your first pull-up, 100 unbroken or a bodyweight or weighted pull-up, I have highlighted a method to get you there fast and safely. This program is universally scalable with the use of various tension bands as well as the use of the legs to recruit the lower body to assist the movement.
This two-day-a-week program should be done alternating with two to three days in between sessions. Both days utilize various pulling positions of the grip and hand width to recruit different musculature and develop broad and versatile strength of the lats, biceps, forearms, and hands. The variation and diversity of positioning make the program very efficient at developing general strength around the shoulder girdle. A chin-up refers to a grip in which the palms are turned up or supine-gripped on the bar. A pull-up refers to a palm-down or pronated grip on the bar. A closed grip is insider shoulder width, medium grip is slightly outside the shoulders, and wide is approximately 12” outside the shoulders.
One day each week is devoted to developing muscular endurance and the ability to maintain strength through numerous repetitions. There are a target number of reps for each exercise of 10 to 15. Use assistance or added resistance to stay with the goal; likewise decrease assistance or add resistance as you progress. Day 2 is about time under tension and motor-unit recruitment (the firing strength of muscles). Try to stick to the tempo of the pulls – it is vitally important for the goal. Use assistance or resistance and stick to the beat. Test your pull-ups, try this program for four to six weeks and then retest.
Day 1 (Developing Muscular Endurance & Repetition Strength)
Two rounds through the entire series:
·Wide-grip pull-ups MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
·Rest 2 minutes
·Medium-grip pull-up MAX REPS (same)
·Rest 2 minutes
·Medium-grip chin-up MAX REPS (same)
·Rest 2 minutes
·Narrow-grip chin-up MAX REPS (same)
Day 2 (Time Under Tension & Motor-Unit Recruitment of Muscle Fibers)
·3 x 5 reps of chest to bar chin-up with a six-second negative
·Rest 2 minutes
·2 x max-rep pull-up with a five-second negative
·Rest 2 minutes
·2 x chin-up max hold 30 seconds or more
Warm Up
Group Dynamic
Skill
Power Snatch (5@55,5@65,3@75,3@85,1+@95)
After each set, rest 30 secs and then perform
Toes 2 Bar (5,5,5,5,5)
Metcon
CrossFit Open WOD 12.2
AMRAP 10:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Max Snatch (210/120)
Cash-Out
After 1 minute after failure, perform 50 Doubles & 30 Russian KB Swings (go as heavy as possible)
CrossFit Open Reminder - Athletes will have until Sunday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline. Please allow yourself sufficient time to enter the scores considering the possibility of a technical error.
A few people will be doing a Painstorm Sunday morning at 8:30. Come out and join in.
History of the Painstorm
The first Painstorm was a gathering of some of the UK CrossFitters. Given that some of them traveled up to 6 hours (by bus) for the meeting, no one felt like doing "Fran" and calling it a day. So the first Painstorm was something like warm up one round of Helen, followed by a typical CF WOD, followed by Secret Service Snatch test, and of course partying afterward.
The Painstorm soon evolved into a monthly competition between CrossFit London, CrossFit Central Scotland, some displaced US military, and the group from Brand X. They take turns creating the Painstorms. They tend to be long efforts (as you are well aware). Weights and reps can always be scaled, so everyone can join in on the fun.
