CROSSFIT LETHBRIDGE

September 3, 2010

 
Kent is moving back to Edmonton for school. We wish you the best with your studies and will miss you.   I definitely was getting used to having you around at the nooner class. Thanks for sticking with my programming and giving it all you had. The gains you made were phenomenal. Kent has one last request before he leaves. He wants to do JT (21-15-9 HSPU's, ring rows and push ups) So that is an option for anyone who wants to join him.  Good luck Kent!!!

Another option

WOD

A) Deadlift

B) In any order for reps and times. Rest exactly 3min between sets.

    1.   AMRAP in 5mins

 15 push press (95/65)

 10 SDLHP (95/65)

   2.   75 box jumps (20")

   3.   20 Clean and Jerks (use the same   weight from #1)

September 2, 2010

A common area of weakness that exists in lifters of all different sports, genders and calibers exists in the upper back.  Many individuals can be see with extremely strong lumbar areas that stay locked in place while the top of their back rounds out like some sort of crazy alley cat.  There are a number of ways to address this area of weakness.  The most common theme that exists amongst those exercises is pulling and scapular retraction.  A generalization that can be made is that most CrossFitters are typically concerned more with general functionality of movements (the big picture) and less concerned about the "little things" necessary to ensure the achievement of perfection.  It is those "little things" that keep us safe, healthy and allow us to perfect technique.  At CFLA your coaches strive to include many of those little things in the diverse warm ups that we see on a daily basis.  Today we are going to see some of those "little things" show up in our WOD.  We are going to utilize the hang snatch grip high pull to address some of the upper back weakness we have at CFLA and peterson step ups to work on patellar tracking.  Both of these exercises help to take care of those "little things", but the cool part is they both pack a big punch! 

  WOD

A. 1-3 cycles of 5 sets x 50 m sprints

- 100% effort sprint walk back to start, repeat for 5 sets

- 1 minute rest between cycles

B. 4 Rounds for Time

3 Hang Snatch Grip High Pull 135/95

10 Decline Push Ups 20/14

20 Peterson Step Up (height is 2 - 3 45lb Bumper plates)

September 1, 2010

The continuation of skill development in all aspects of CrossFit is an integral part of what allows us to continue growing as athletes. Most days we have a skill development time for you to work on movements and receive some individual coaching.  There are always suggestions on the board as to what you can work on, but skill development should always be a personal time.  If what you need work on is not on the board, then you still need to select what is best for you and what is most important for you to continue growing as an athlete. 

I challenge CFLA members to retrain some of their thinking and approach to WOD's.  If a WOD has skills in it that are not strong points for you, do not give up.  Continue to work on it.  We call each day training for a reason.  We are training to be better, so that when the day comes that we need to call on our abilities, we can put the best version of ourselves forward.  We can feel confident that we have spent the time through skill development and slowing down occasionally in a WOD to achieve that level of mastery.  A hard pill to swallow, but a good lesson to observe.

One movement lately that has shown particular need for attention (besides the ever awful double under) is the box jump.  Many people look directly at the top of the box the entire time they are doing their box jumps.  When you do this the head truly leads the body.  It is difficult to maintain nice upright posture when you look down.  People can be seen landing off balance with weight forward and backs hunched.  Not only is this inefficient, but it also cuts down on our ability to breathe.  When box jumping fix your eyes ahead of the box somewhere on the floor, on a wall, on something that keeps your head up.  You can still see everything you need to out of the bottom of your field of vision and now maintain the posture necessary for easily opening your hips and maintaining oxygen exchange.  You will also have better balance and the ability to link box jumps together becomes easier.

WOD

A.  Overhead Press

B. Rounds in 20 Minutes

20 Wall Ball Shot

20 Ring Rows

20 Box Jump 24/20 (If you want to challenge yourself then do Box Bounds 20/14)

August 31, 2010

Yesterday's mystery movement was a two hand anyhow.  However, the key was the fact that it was a Barbell Kettlebell Anyhow.  Tricky, but still....

Huh???

WOD

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups (Anchored)

August 30, 2010

People have been doing feats of strength for decades.  Throughout that time lifts have ranged from total stupidity (why would anyone think that's a good idea) to total calculated mastery of human movement.  Many of these movements can still be seen in practice today, but very few people actually know what the name of some of these lifts are.  For example, because we CrossFit we know what a Turkish Get Up is.  If you did not know what a TKG was and saw someone doing it what would your thoughts be?   The movement shown in the picture is one of those types of lifts.  The question I pose is, does anyone know what the name of this movement is?  It is a phenomenal builder of overall body strength, coordination and conjugation of joint forces.  You need to be totally mentally focused and committed to accomplish this lift and any deviation from form results in a failed lift.  On top of that you must have the flexibility to accomplish the lift successfully.  If you don't know the name of the lift take a shot at giving it a name and lets see what CFLA comes up with.

 

WOD

A. Back Squat

B. 10 Rounds for time

3 Hang Squat Cleans 105/75

5 Box Jumps 24/20

August 29, 2010

 

This is no joke. There was a booth set up in the pavillion at the fair yesterday and I couldn't stop laughing. Apparantly the vendors were very serious because they were not laughing with me. Oops, they just looked so ridiculous I couldn't help it. My opinion is that,  as humans if we needed springs on the heals of our feet we would be born with them.  I shouldn't judge before I try them, maybe one day.....hahahahaha

Class at 10:30am. See you there.

August 28, 2010

Today is the day!!!  As posted earlier in the month Tom Lainis of CrossFit Albuquerque is doing an SMA (Spinal Muscular Atrophy) fundraiser that some of us participated in last year.  The WOD is 200 Thrusters for time 75/45.  If you wish to make a donation please click here.  Any and all supports for FSMA is welcome and appreciated.  The SMA website this WOD is organized through and where you can post your results to is http://www.curesmawod.blogspot.com/.  Please take the time to post your results to the SMA website and show the rest of the CrossFit World what CFLA is made of.  This WOD and cause was originally brought to our attention by Sean O.  Thanks for giving us the opportunity to get involved with a worthy cause.

CFLA members will have the choice of the SMA wod or a wod of the coaches choice.  Remember that you can always choose the SMA wod and make adjustments as well.

What is this and why the heck would it be a good idea to have in your diet.  Especially after 200 thrusters for time?

 

9:30- 10:30 Regular CF Class

SMA WOD

200 Thrusters for Time 75/45

or

Coaches Choice

10:30 - 11:30 Bring a Friend or Come Give Us A Try Class

11:30 - 12:30 Olympic Lifting

August 27, 2010

Deadlift will always be a personal favorite of mine!  There is no other lift that reaches out and slaps you in the face quite like a deadlift does.  It challenges you and then laughs in your face when you cannot even break daylight under the plates.  It requires mental focus, perserverence and fortitude.  Using every joint and muscle available to work in unison to move the weight in the most efficient way possible.  In the end the task is simple.  There is a heavy weight in front of you, just pick it up.  Easier said than done. 

WOD

A. Deadlift

B. For Time

200 m row

40 Push Ups

200 m row

30 Pull Ups

200 m row

20 Push Jerk 115/85

200 m Row

10 Wall Ball Shots 20/14

200 m row

August 26, 2010

There are a number of elements to completing a good lunge.  As always the entire lift is decided in your set up to it.  In setting up for the lunge, decisions start before you place the bar on your back.  Do you choose high bar or low bar?  Different bar positions in the lunge will slightly change the movement and allow for the recruitment of different muscles at different levels.  In essence a lunge will typically target the same muscle group, which is why I use the term recruit.  Weighted lunges are not only a good way to strengthen glutes and hamstrings, but can be utilized as a great core strengthening movement as well.  It is important to note, when lunging for core strength and stability upper body angle becomes a key factor.  With that said what do you think of this guys lunge?  What is good and what is bad?  Post some thoughts to the comments section.
 

WOD

5 Rounds

20 Weighted Lunge

10 Burpees

August 25, 2010

Just pulled ourselves in from the yard. The kids are so exhausted they are dropping like flies but we really don't want summer to end and kept them up as late as possible. I like to call that "Parent of the Year Award". I own many :)  Today Mr. Gillespie and the rest of the teachers get back to there teaching positions. Good luck with the adjustment, summer was fun!

WOD

A) Press

B) This is a little gem left on the whiteboard by Mike the Firefighter

AMRAP in 15minutes of

3 HSPU (handstand pushups, don't worry we will have a modification for you)

6 pullups

9 K2E's (knees to elbows)

12 KBS (kettlebell swings)