Wednesday 01 MAY 13

Today we will be working on Cleans!  Crossfit.com put a video out today showing Chad Vaughn performing a 315# Clean and Jerk in slow motion.  

Chad Vaugh C&J

Points to look at on the video:

 - From the starting position, he moves the bar straight up by moving the knees back and out of the way of the bar.  

- After the transition, his knees are flared out allowing a deeper squat and the ability to maintain a vertical back and therefore a stronger position.  

- On the Jerk, his dip was very small.  Too much and he would have more momentum to overcome to obtain the desired power.  

- Once the bar is in the air, he moves to the split position.  Notice the distance his feet travel while maintaining the back knee under the body.  We will want to do this as well, even for the lighter weights.  The front foot needs to move far enough to obtain a vertical shin and the back steps to where the knee may maintain the load under the body.  

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG

1) 7x2 Clean + 1 Jerk, rest 60 seconds

 - There will be two cleans first (not touch and go), then perform the Jerk (preferably split)

 - These are full cleans (implies squat unless otherwise stated).  Have weights ready to transition quickly.  Try  not to go over 60 seconds for transition and setup for the next lift.  

2a) 3x3 Clean First Pulls (to knee) - Heavier than last week, Rest 60 seconds

2b) 3x3 Push Press - Heavier than last week, Rest 60 seconds

CONDITIONING

MAIN PAGE!!!  

Tuesday 30 APR 13

Today, Squats are the main goal of the day.  We squat "below parallel" as many would describe it, but really are actually moving to the proper depth.  The below article gives a better explanation of why we do what we do.  

Squatting

Also, one other thing to mention would be the bounce out of the bottom position.  This technique will aid greatly in transferring skills to other movements, i.e. front squat, cleans, snatches, wall balls, etc.  To do this, you will load the body for the squat, lower down, then as you reach the bottom position, you will bounce and rise up.  This is different than loading and slowly lowering down and stalling in the bottom position.  Although a worthwhile exercise to pause at the bottom, not the goal of what we are trying to accomplish with the Squat a day, or Extra squatting in the programming.

Here is another article on warming up for the squat (just something extra to think about):

Squat Warm Up

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

SKILL

10 min Handstand work.  

 - This can be anything from Handstands against the wall, to freestanding handstand holds, to handstand walking.  Just get what you can through a 10 min countdown

STRENGTH

High Bar Back Squat:

   EMOM for 5 min:

      2 Reps @ 80%

 - This is six rounds total: at 0:00, 1:00, 2:00, 3:00, 4:00, and 5:00

CONDITIONING

For Time:

30 Push Press 135/95

30 Over the Box Jumps 30/24

30 Pullups

30 HR Pushups

30 Double Unders

 - The over the box jumps just require a touch at the top.  No full extension is needed at the top.  Just hop up, touch, then drop down the other side.  

 - We are not doing the work for the main class as tomorrow we will be performing cleans.  

Monday 29 APR 13

This week will be similar to last week in template, but with different exercises.  The main goal of this week and the next couple of weeks is more of an introduction of exercises we will be performing throughout the next year.  Although the programming on the main page may have some extra work as well, you will be performing the same exercises as well, but a different points through the week.  So do NOT try to do both or pick and choose from each.  

Topic of the day will be the Hook Grip.  This is something used for a tighter grip on the snatch and clean.  We will want to use the Hook Grip as much as possible on olympic lifts.  It will be uncomfortable at first, but give a try for the next couple of weeks and you'll see the difference.  If not, we can adjust back to overhand grip and work with that.  I would encourage all to give it a try though.  Watch the video below for a deeper understanding of the Hook Grip.  

Hook Grip

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

1) Snatch: 3x1@60%

                2x1@70%

                1x1@80%

                1x1@90%

                4x1@70%

 - Rest 60 seconds between efforts up to the 4x1@70%, then rest drops to 30 seconds.

 - These are full snatches (implies squat unless otherwise stated).  Have weights ready to transition quickly.  Try  not to go over 60 seconds for transition and setup for the next lift.  

2) 4x3 Snatch Romanian Deadlift (knee) with 3 second pause- Heavy, rest 60 seconds.

 - This is to be performed around and over 1RM Snatch for each work set.

Romanian Deadlift

 - In this video, he has a clean grip and goes past the knees.  We want a snatch grip, stop at top of knees, pause for three seconds, rise, and repeat.  

3) 3x3 Behind the Neck Snatch Grip Push Press - Heavy, rest 60 seconds

Snatch Push Press

CONDITIONING:

Main Site METCON

RX Weight for those following this page will now be 115/85

Saturday 27 APR 13

Tomorrow, the box will be closed for the most part.  I will be there just prior to noon for my own work, so if anyone comes in then, I will stay to coach/workout until complete for the morning.  So come on by and have some fun.  Attached are two videos to get ready for today... One is a max effort snatch and one is a max effort clean and jerk.  Take a look and visualize what each movement looks like from the pros in terms of the pulls and position at the catch in the bottom.  Enjoy!

Snatch

Clean and Jerk

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 15 min to establish a 1RM Snatch

2) 15 min to establish a 1RM Clean and Jerk

 - For both of these movements, it must be noted that without a modifier they mean squat moves.  If these positions are great, then that's no problem, just something to work on.  

Strength: 

5x5 Front Squats - Heavy, rest 90 sec 

 - Maintain as vertical back as possible.  The point of this movement is to "bounce" out of the bottom position without collapsing, which means maintaining tension in the hips/back.  Be perfect for every rep.  The goal is for as much weight as possible but still maintaining perfect reps.

Conditioning:

10 min AMRAP:

 - 10 Pullups

 - 15 Hang Power Snatches (75/55)

 - 20 Pushups 

Friday 26 APR 13

Late post today, so not much today for introduction knowledge.

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

1) 7x2 Hang Snatch - heavy, rest 60 sec

 - This movement will start from the knee position of the snatch and end in the squat position.  Work up to a heavy weight and perform all 7 rounds at that weight or a little more.  So, if you warm up with 45-95 pounds and all were easy, they will not count for the seven rounds.  

 - On the video, you will see it performed from the mid thigh, we will go to the top of the knee instead.  Also, he drops the bar after only one rep, we do not want to drop the bar between the two reps.  

Hang Snatch

2) 7x2 Hang Clean +1 Push Jerk - heavy, rest 60 sec

 - This movement will start in the same position as the snatch, but with a clean grip.  You will perform two cleans (squatting) first, then perform one push jerk before the 60 second rest period.  

Hang Clean

CONDITIONING:

For Time: 

     5 Rope Climbs 15'

     7 Push Press (155/110)

     3 Rope Climbs 15'

     5 Push Press (155/110)

     1 Rope Climb 15'

     3 Push Press (155/110)

Thursday 25 APR 13

It's Thursday!  That means it's the first rest day of this program.  Or, this could mean that you have some work over the past 3 days to makeup.  The goal of this day is to recover from the increase in workload over the past three days that you completed.  Also, in addition to recover is the requirement of your body to adapt to the new stimulus.  No time for adaptation, no gains made.  

Recovery

Now that you have some education on the importance of Recovery, I must make a statement concerning the mind of each athlete, both those who are following this program and those who are interested but haven't quite made the move.  This program is designed to add a small amount of extra effort without much time as of now.  Soon, the load/volume will increase, but not right now.  NOW, is the best time to start!  Don't worry about the last few days.  Friday will be your first day.  Get started NOW!  If you are asking yourself if this program is for you, then I will say YES!!!  Don't let your mind get the best of you.  YOU CAN do the extra bit of work, YOU CAN work on the snatch and clean, and YOU WILL be able to learn the movements.  We all start somewhere and now is your time!  Join in the effort and lets start seeing some great changes! 

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

 - Lets start correcting the squatting position.  This movement translates into most movements within the sport of Crossfit if executed correctly.  First, the back squat should be conducted at a High Bar.  Why?  Because this will allow for a more vertical torso during the movement (translates to snatch, clean, front squat, etc.).  While doing this, we want the glutes to be underneath the body.  This will require you to push your knees out and sink the hips between the legs (as in the bottom of the clean/snatch).  Finally, we need to start working on the bounce out of the bottom position.  So, when lowering the hips, load the legs, and lower to the bottom position and bounce out of the bottom in one movement and rise up.  This is not meant to collapse in the bottom, but to maintain tension and mimic the bounce out of the bottom in various lifts (snatch/clean/overhead squat/wall balls/etc).  Here is an article from Spencer Arnold, 69kg Olympic Lifter, on this same thing:

Spencer Arnold Blog

REST DAY!!!!

 - Do some mobility work before/after Squat work.

Heres a good one for you all: Bottom Position

I hope you enjoy the extra education for the day!  Lets work on those squats and get mobile for Friday!

Wednesday 24 APR 13

Today is work on the Clean and Jerk!!!  

Clean and Jerk

Since we are working on Technique over the next few months, this will be a great time to work on the split position.  This means that the front foot will be stepping forward and attempting to achieve a completely vertical shin.  The back leg needs to move to a position in which the knee is underneath the body.  All the while maintaining the hips underneath the body... Seems like quite a bit!!!  See the video below for extra (better) explanation.  

Split Position 

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BARBELL GYMNASTICS:

1) Clean and Jerk: 3x1@60%

                            2x1@70%

                            1x1@80%

                            1x1@90%

                            4x1@70%

 -Rest period from 60%-90% will be 60 seconds between each rep.  After the first rep at second round of 70%, rest period drops to 30 seconds.  

2a) 3x3 Clean First Pulls (to knee) - Heavy!!!, Rest 60 seconds

2b) 3x3 Push Press - Heavy!!!, Rest 60 seconds

 - For the clean first pull to the knee position, ensure you move the knees back and the bar stops on top of the knee.  See example below:

Link: Clean First Pull

 - Forgot to mention before, but when the program says 2a and 2b, they are to be performed as a superset.  Example above, do first round of clean first pulls, rest 60 seconds, then first round of push press and rest 60 seconds, and so on.  

CONDITIONING:

Main Page METCON "Filthy Fifty"  

Enjoy the longer Metcon!  Thursday will be a rest day!

Tuesday 23 APR 13

Day Two!!!  Today is focusing on Squats!  Although the METCON for the class is different that what we are going to be doing, don't do both!!!!  It will not make you better to do both, just overtrain you (bad).   Wednesday, we are working on Cleans, so we do not want to overdo it on cleans today.  

On another note, below is a great article from one of my favorite sites "Lift Big Eat Big" concerning Squatting and why we squat "below parallel."  Take a read for extra education.  There will be more articles in future days on a variety of subjects. 

Link: http://www.liftbigeatbig.com/2012/01/squatting-below-parallel.html

Second article about choosing between High Bar and Low Bar back squatting.  For the purposes of what we are trying to accomplish, we choose High Bar.  As the article will show, High Bar translates to Olympic Lifts which will become more predominant throughout the next few months.

Link: http://www.liftbigeatbig.com/2013/02/which-method-of-squatting-should-you.html

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

SKILL: 

1a) 3x15 Unbroken (UB) GHD Situps, Rest 60 Sec

1b) 3x10 T2B, Rest 60 Sec

2) 5 min Double Under Work

  - This is not meant to be a Metcon... This is skill work, don't overdo it!

STRENGTH: 

5x2 Tempo High Bar Back Squats @ 50%, Rest 90 sec

  - This is to be done with a quick move to the bottom position, hold for 3 seconds, then bounce and rise up.

CONDITIONING:

4 rounds

10 Deadlift 255/185

10 Hand Release Pushups

10 Lateral Box Jumps 24/20

  - Lateral Box Jumps will be performed by jumping side to side over a box.  Each jump counts as 1, so it will be 5 jumps left, 5 right.

  - Deadlifts are meant to be heavy!!!  Scale only if unable to lift for reps of 2 or 3.  The goal is to be able to perform a metcon like this with 315, this is the beginning of that scaling.  

    

Monday 22 APR 2013

To start off, Welcome!  This page is designed to get members of the Centurion Family ready for the Crossfit Games Opens 2014.  The idea is to get everybody ready for games competitor programming to start shortly after the Crossfit Games are over at the end of July.  Most of this is going to be skill work, so don't sacrifice form for weight!!!  Lets get started!!!

Squat a Day Program:

High Bar Back Squat:  3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

Barbell Gymnastics:

1) Barbell Snatch Work - 10 Minutes, All Squat Snatches!!!

     - The idea is to work on technique of the snatch through the whole movement.  Ensure Knees get back on the first pull, bar travels up the body and transition to the squat position with bar overhead.  Get comfortable in the bottom position!

2) 4x3 Snatch First Pull (to knee) - Heavy, Rest 90 sec between efforts

Link: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

(This shows first and second pull, we will only go to knees, stop, then back to floor)

3) 4x3 Sots Press - Heavy, Rest 60 sec between efforts

    - Use 15 or 10# plates under your heels to maintain an upright body position if necessary.

Link: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=95

METCON

Main Page Metcon:

"Jack Bauer"

If there are any questions on movements, please ask.  I will be there at 0530-0730 and 1730-1930 for assistance.  

As always, main class has priority over equipment/space, so work in as able.