AMRAP: Pullups/rows and Burpees

Congratulations to KZ on her 134# backsquat 1RM!

(Compare to Sept. 2012)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP (again!) in 10 minutes...

  - 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
  - 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.  

LP:  13 rounds +4 (17kg barbell rows)
BHeg:  11 rounds (ring rows)
KZ:  11 rounds + 5 (20kg barbell rows)
MaTo:  patterning and practicing, burpees and inverted rows
SS:  11 rounds (ring rows)

What to look for in a gym...

Some have asked what to look for in a CrossFit-style gym back in the states.  Here are my recommendations:

1.  A focus on STRENGTH.  The gym should have a dedicated strength component to their programming.  At least one heavy lift each session, or regular, dedicated strength days (like an alternating ME Black Box structure).

2.  QUALITY coaching.

Credentials
A lot of CrossFit gyms are run by really nice, enthusiastic, supportive coaches who, quite frankly, have almost no clue what they’re doing.  Many CrossFit coaches have no more than a Level 1 CrossFit certification.  While some of those coaches are outstanding (because of prior or continued education and experience), many are not.  Personally, I would look for a coach who has at least one of the following credentials in addition to a CF Level 1.  These are listed in ORDER OF SIGNIFICANCE (in my opinion):

a.  Certified Strength and Conditioning Specialist (aka, CSCS - a minimum requirement for any NCAA strength and conditioning coach)

b.  Starting Strength Coach (a certification offered by Mark Rippetoe, our strength guru)

c.  CrossFit HQ Trainer designation (this means that the individual teaches at CrossFit certification seminars)

d.  any USA Weightlifting certification (these guys know the Olympic lifts better than anyone)

e.  CrossFit Level 2

As a reference, M and I have (a) and (d), in addition to our CrossFit Level 1.  I will say this: CrossFit did NOT teach us how squat, deadlift, power clean, snatch, or bench press.  Nor did they teach us how to properly coach those lifts.  We learned the “slow lifts” – and how to coach them – from Mark Rippetoe (through watching videos), and we learned the Olympic lifts – and how to coach them – from Chad Vaughn and USA Weighlifting (and hours of watching videos on the web).

Attentiveness
Ask to participate in a free class.  Better, watch a class and observe the coaching from a detached perspective.  Is the coach attentive to everyone in the room?  What’s the coach-to-athlete ratio?  Are athletes actually being coached or just encouraged?  I.e., are form corrections being made?  Are you hearing good verbal cues?

Ability to Scale/Modify Appropriately
Good gyms will have "on-ramp" programs for introducing clients to proper movement form.  You all are beyond that at this point, but a good coach should know how to scale or modify things appropriately for you.  For example, here are a few movements that you're probably not ready for yet (though a skilled coach can work you through a gradual progression once you have the requisite strength), along the modifications we'd recommend:

• Handstand pushups:  Substitute another pushing movement, like pushpress or push-ups.  (Some might even suggest an elevated form of pushups, where your feet are up on a box, which is fine if they show you how.)
• Ring dips:  Dips are nothing more than a downward pushing movement.  The rings make regular dips even harder, by adding in a stabilization component and requiring serious shoulder strength.  Instead, do bench dips, or better yet, push-ups.  
• Muscle-ups:  These are for serious competitors only; it can really jack up your shoulders to try these when you're not ready.  A good coach might substitute a couple of movements like pull-ups/rows and push-ups.  

3.  A SCHEDULE that works for you.  Both time of day, but also days per week.  A lot of CrossFit gyms are set up for three days on, one day off programming.  Make sure that the gyms’s programming will work for you if you want to do MWF or T/TH/Sat.

We’re happy to check out the websites of gyms you’re considering.  If you need help anytime this summer or next year, just let us know!

Pushpress, swings, and boxjumps

Congratulations on all the 1RM's:
SS's 202# deadlift!
BB's 88# SOHP!
DF's 110# SOHP!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP in 10 minutes...

  - 10 STO's (shoulder-to-overhead, okay to jerk it!)

  - 10 swings
  - 10 boxjumps
(from Fitness Conduit)

KZ:  5 rounds +27 (44#pp, 12kg swings, 17" boxjumps)
SS:  5 rounds +20 (44#pp, 30# swings, 17.5" - green plate boxjumps)
BHeg:  5 rounds +22 (35#pp - training bar +10kg, 20# swings, 4 green stack-boxes for jumps)
LP:  6 rounds +5 (33#pp, 15# swings, 19" boxjumps)
MaTo:  practicing movements (66#pp, 15kg swings, 11" boxjumps)
KS:  6 rounds +16 (6kg dbs pp, 15# swings, 4 green stack-boxes for jumps)
DF:  6 rounds +4 (66#pp, 15kg swings, 17" step-ups)
KE:  6 rounds even (44#pp, 30# swings, 19" boxjumps)
BB:  5 rounds +3 (66#pp, 15kg swings, 11" + blue plate boxjumps)
KD:  5 rounds +21 (44#pp, 10kg swings, 17.5" boxjumps)

One-arm DB Snatches + Sit-ups

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  UNTIMED, just get the work done...
   - 10x each arm, 1-arm DB snatches
   - 20x sit-ups

(You've done something like this before which you can use to determine loads for the snatches.)

KZ: 6kg
SS: 10kg
BHeg: 5kg
DH: 10kg
RD:  18kg, 10 T2B's




Kind of intense, but some great tips to improve your deadlift.

"Cindy"

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  "Cindy" (modified)

15 minute AMRAP

 - 5 ring rows or jumping pullups

 - 10 push-ups (modified as needed)

 - 15 squats

DH:  14 rounds + 5 (jumping pull-ups, strict push-ups)
KZ:  15 rounds + 15 (ring rows, knee push-ups)
SS:  11 rounds + 3 (1-leg jumping pull-ups, knee push-ups, 17" step-ups)
BHeg: 13 rounds + 3 (ring rows, knee push-ups)
LP:  13 rounds + 3 (jumping pull-ups, knee push-ups)
RD:  13 rounds (strict pull-ups and push-ups)
BB:  13 rounds + 17  (jumping pull-ups and knee push-ups)
KE:  15 rounds + 5 (ring rows + strict push-ups)
KS:  10 rounds (jumping pull-ups + knee push-ups)
KD:  13 rounds + 2 (1-leg jumping pull-ups, knee push-ups)
RD:  11 rounds + 6 (strict pull-ups, strict push-ups, subbed sit-ups for squats)

This is your longest "Cindy" yet!  Compare results to past efforts in March 2013, January 2013, October 2012, and May 2012.

To read:  How much protein do you need?

Mainpage MetCon: Squat-Press Medley/Ladder

Strength:
3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:
Modified from XF mainpage, April 2.
For time. . .

  - 5 overhead squat

  - 10 strict press

  - 15 pushpress

  - 20 frontsquat

  - 25 pushjerk

  - 30 backsquat

See a video of the workout performed impressively by Crossfit Athletes Jason Khalipa and Austin Stack.

Monday
KZ - 8:41 (15kg for overhead squats, 20kg for everything else)
BHeg - 9:41 (15# for overhead squats, 15kg for everything else)
LP - 10:21 (15# for overhead squats, 15kg for everything else)
BB - 6:44 (20kg for everything)
KE - 9:05 (15kg for overhead squats, 20kg for everything else)
DF - 7:41 (15# for overhead squats, 20kg for everything else)
BHam - 8:58 (20kg for overhead squats, 30kg for everything else)
MT - 8:02 (30kg for everything, 135 reps as originally rx'd)

How to Test Your 1RM

(This post is copied from the Strength Standards page of this blog, where it's published statically.)

How to test your 1RM:

• Before you start, use this 1RM calculator to get some idea what you should be able to do.
• Start with a set that easily allows you 5-10 repetitions (~70% of your estimated 1RM)
• Rest about 1 minute.
• Do 3-5 reps at about 80% of your estimated 1RM.
• Rest 1-2 minutes.
• Do 1-2 reps at about 90% of your estimated 1RM.
• Rest 1-2 minutes.
• Go for it!
• If you successfully get the estimated 1RM, keep going!  Be conservative in your increases, but not *too* conservative, since your chances of success decline with each attempt.

Of course, if this is all too math-y, you can just go by feel (which I often do myself).  Just do 2-3 ramping warm-up sets, increasing the weight and decreasing the reps with each successive set.  You should feel primed but not fatigued.  Then, go for it!

Repeating the "Dumbbell Bear" Complex

Congrats to BHeg for her 1RM deadlift of 154#!

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Re-visiting Mike Rutherford's "Dumbbell Bear" complex (done before on Feb. 13)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Today's work

Originally Rx'd loads are 45% BWT, which is beast mode!  We will scale appropriately.  Use your loads from last time as a guide.  You can make progress in any number of ways:

(A) adding weight
(B) doing 6 reps instead of 5's
(C) completing each round of work faster
(D) going an extra 16th round, or
(E) using the same load/reps as last time, but doing so with better form, more control, and greater efficiency.

Post-script:  Everyone did so well today!  You guys made progress by either adding weight or finishing each round more efficiently.  It took y'all about 30 seconds to complete the work in each round, which meant you had a good solid 1:1 work:rest ratio.  Well done!

"You Can't Outrun a Bad Diet"

Here’s a nice slide show that clearly demonstrates the impossibility of “out-exercising” a poor diet.

GYM WORK -- along with sufficient calories and protein -- is the way to get stronger and improve your conditioning.

DIET (not gym work) is the way to lose fat.

ALL OF US could stand to gain some muscle.

MANY OF US (your coaches included!) could benefit -- performance-wise -- from losing some fat.

Truth!

4-station rotation: rowing, burpees, goblet squats, and pushpress

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Check out BB in what I call "Beast Mode."  (Don't miss her last rep!)

MetCon:  Rotating 3 rounds through these four 45-second stations for max calories/reps, with 15 seconds transition time between movements. . . 

   - Rowing

   - Burpees

   - Goblet squats

   - Pushpress

Modified "The Seven"

Strength
3 x 5's of ...
  - SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), benchpress

Because of the demands of the metcon, we skipped the squats and deadlifts today,

Metcon
Modified version of "The Seven",  one of CrossFit "Hero" workouts.
You can read about the seven individuals being honored here.

7 rounds for time...
7 push-ups
7 thrusters
7 sit-ups
7 deadlifts
7 burpees
7 kb swings
7 jumping pull-ups (or ring rows)

Monday
DH - 7 rounds, 18:40, strict push-ups, 15# db thrusters, 99# DL, 35# swings, jumping pull-ups
BH - 5 rounds, 22:45 modifified push-ups, 33# thrusters, 66# DL, 20# swings, ring rows
KZ - 7 rounds, 25:33, modified push-ups, 44# thrusters, 99# DL, 15kg swings, jumping pull-ups

Tuesday
BB - 7 rounds, 25:06, modified push-ups, 15# db thrusters, 110# DL, 15kg swings, jumping pull-ups
BH - 6 rounds, 27:35, strict push-ups, 30kg thursters, 60kg DL, 21kg swings, ring rows
KE - 7 rounds, 25:42, strict push-ups, 15kg thrusters, 10 walking lunges (DL sub), 30# swings, ring rows
KS - 7 rounds, 29:15, modified push-ups, 5kg db thrusters, 25kg DL, 15# swings, jumping pull-ups

Thrusters and Pullups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to when we did this previously back in February.

SS:  subbed 55# pushpress for thrusters + ring rows = 70 reps  (finished 12's + 10 thrusters)
BHeg:  33# thrusters + ring rows = 76 reps  (finished 15 thrusters + 1 ring row)
KZ:  44# thrusters + jumping pullups = 78 reps (finished 15 thrusters + 3 pullups)
KS:  5kg db thrusters + jumping pullups = 60 reps (finished 12's)
BHam:  55# thrusters + near-horizontal ring rows = 60 reps (finished 12's)
KD:  33# thrusters + jumping pullups = 80 reps (finished 15 thrusters + 5 pullups)

Deadlifts + Push-ups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Monday MetCon
For time...
5 rounds
10 deadlifts @ 50% of 1RM
10 push-ups

Tuesday Metcon
For time...
8 rounds
10 deadlifts @ 50% of 1RM
10 push-ups

A short and fast "elegant" couplet.  If you feel this was too easy, either increase the weight on the DL or add more rounds/reps.  Consider the adaptations that are likely to result from each modification.

Monday
MT: 3:08 (110#; hand-release push-ups)
KZ: 3:22 (20kg bar + 22kg = 42kg / 92.4#; modified push-ups)
LP: 3:31 (15# training bar + 12kg = 39#; modified push-ups)
DH: 3:27 (15kg bar + 20kg = 35kg / 77#; strict push-ups)

Tuesday
BH: 10:15 (60kg, strict push-ups)
DF: 9:20 (50kg, strict push-ups)
KS: 6:18 (5/5 reps, 25kg, modified push-ups)
BB: 6:30 (42kg, modified push-ups)
KD: 7:47 (25kg, strict push-ups)
KE: 9:39 (19" box jumps, strick push-ups)

"Short Kelly": Run/Row, Wallballs, Boxjumps

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs

EMOM swings and burpees from Crossfit Invictus

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  EMOM (every minute on the minute) for 10 minutes . . .
   - 10 kettlebell swings
   - 5 burpees

DH:  35# swings
LP:  15# swings
BHeg:  20# swings
SS:  30# swings
KZ:  12kg swings
RD:  21kg swings
BB:  15kg swings
KD:  20# swings
KE:  10kg swings
KS:  15# swings
BHam: 21kg swings
DF: 15kg swings

This WOD comes from Crossfit Invictus (Feb. 12, 2013).  Next year, if doing your own metcon programming is too overwhelming, just go to Invictus' website and pick something from the Fitness-level programming.  (Note:  Each day's program usually includes two parts:  strength-training first followed by conditioning.  If you're doing your own strength work -- like we do in our classes -- skip the first part and just do their conditioning work.)

Tabata Squats + Death by Push-ups

Skill Work
Reviewed the Press > Push Press > Push Jerk progression using unloaded barbells.
Encouraged athletes to begin incorporating the pushes and jerks in their strength training.
For example:
1.  Add some reps of push-press and/or push-jerk into their sets of overhead press, or
2.  Add a push-jerk to the first rep of each set of powercleans.

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon #1
Tabata Air Squats
4 min AMRAP of...
20 secs on, 10 secs off (8 rounds total)

Q: "Coach, do you want us to go fast or to maintain good form?"
A: "Yes!"

Monday
BH 13, 13, 13, 12, 12, 12, 12, 12 = 99
KZ 15, 15, 15, 15, 15, 14, 14, 15 = 118
LP 13, 12, 13, 12, 10, 10, 9, 9 = 88
SS 16, 17, 17, 17, 17, 16, 16, 16 = 132
RD 20, 18, 17, 16, 16, 16, 16, 15 = 134

Tuesday
BB 18, 16, 16, 16, 16, 15, 15, 15 = 127
KE 14, 13, 13, 12, 11, 11, 12, 12 = 98
BH 13, 14, 14, 14, 14, 14, 14, 14 = 111
KD 15, 15, 15, 15, 15, 15, 13, 13 = 116

Then...

Metcon #2
Death by Push-ups
Do 1 push-up, then...
every 20 secs do another set, adding one repetition each time.  I.e., 1, 2, 3, 4, ...
The workout ends when you cannot complete the assigned reps before the next round begins.

Monday:  Everyone  did modified push-ups, rounds on 0:30
BH 12's + 8 = 86
KZ 12's + 7 = 85
LP 12's + 4 = 82
SS 12's + 10 = 88

Tuesday:  Everyone did STRICT push-ups, rounds on 0:20

DF 8's + 3 = 39

BB 7's + 5 = 33

KD 7's + 5 = 33

KE 11's + 3 = 64

BH 10's + 3 = 58

Double Pyramid of Step-ups, Push-ups, Rows (100 reps total!)

Strength:  3x5's of . . .
  - backsquats, SOHP with barbell rows assistance work (3x 8-10 reps)
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Double Pyramid, reps of 2-4-6-8-10-8-6-4-2 twice . . .
   - weighted step-ups (L+R=1 rep)
   - pushups (modified)
   - ring rows

We've done this rep scheme before, but with different combinations of movements.  For example, on October 17 last fall, it was step-ups, push-ups, and sit-ups; on January 16 more recently, it was step-ups, rows, and sit-ups.  These are all basic fundamental movements we love to combine in a variety of ways.  You can't say we don't like to mix things up for y'all!

KZ - 18:26 (step-ups @ 18" with 6kg dbs)
SS - 20:32 (step-ups @ 17.5", unweighted due to wonky knee)
BHeg - 22:38 (step-ups @ 17" with 5kg dbs)
Coach R - 17:35 (step-ups @ 18" with 25# plate, horizontal ring rows)

CrossFit Open 13.4

Welcome to LP!

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Metcon
A modified version of the XF Games 13.4 Workout
As many REPS as possible in 7 minutes...
3 Clean and Jerk - Women 95#, Men 135#
3 Toes to Bar
6 Clean and Jerk - Women 95#, Men 135#
6 Toes to Bar
9 Clean and Jerk - Women 95#, Men 135#
9 Toes to Bar
continue with 12, 12, 15, 15, etc. until 7 minutes are up.

We modified the workout as follows:
3 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
3 Sit-ups
6 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
6 Sit-ups
9, 9, 12, 12, etc.

KZ  22kg barbell, completed both rounds of 12 + 15 HPC + 12 situps.  87 total reps
DH  22kg barbell, completed both rounds of 15 + 1 HPC = 91 total reps
BH  17kg barbell, completed both rounds of 15 = 90 total reps
SS  22kg barbell, completed both rounds of 12 + 15 HPC + 2 situps = 77 total reps
LP  subbed air squats + push-ups for HPC, completed both rounds of 12 +
15 air-squats/push-ups + 10 situps = 85 total reps

KD, 22kg barbell, completed all 12's + 5 cleans = 65 total reps
KE, 22kg barbell, completed all 12's + 10 cleans = 70 total reps
BHam, 40kg barbell, completed all 12's = 60 total reps
DF, 40kg barbell, completed all 9's + 9 cleans = 45 reps
BB, 30kg barbell, completed all 12's + 8 cleans = 68 reps

Video with highlights from the Thursday crew's morning:

Welcome Back! Dumbbell Complex

Warm-up and Skill Work
Introducing the Split Jerk.  This is the end of the overhead progression:
Press > Push Press > Push Jerk > Split Jerk
There's no better way to put a heavy load overhead.

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Interlude: Barbell Rows
Introducing the Barbell Row.  This is a classic pulling movement.  Bend slightly at the knees, but mostly at the hips.  You want your back nearly horizontal.  Keep a tight lumbar curve.  Don't let your back round.

There are two advantages of the barbell row over the dumbbell version: 1) you can use more weight, 2) you can adjust the weight more finely.

Metcon
DB complex, 6 reps each of...
deadlift
hang power clean
front squat
push press
sit ups
push ups

3 rounds.  Work briskly, but not frantically.  There is NO CLOCK on this effort.  Try to increase weight used each round.

Amazing Snatch Video

This is Olympian Chad Vaughn, whose classes we we lucky to attend last summer at Crossfit Austin.