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Bladium Crossfit

Bladium CrossFit is a fitness training program with workouts consisting of constantly varied functional movements executed at high intensity.
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Check out our New Adult schedule Here or E-mail Alex at

Check out our New CrossFit Kids Schedule here! 

News & Announcements


Pool season is right around the corner! We want all Bladium CF members to feel proud to show off their six packs. Every Monday and Wednesday we will have an additional core workout at the end of class. Leading up to pool season every Friday will have a Core Challenge. The winner of the day will be awarded a FREE PRIZE (T-shirt, Hoodies, Protein etc.) Worst case scenario you will be able to see your six pack through your ski jacket come Winter.


Green Plate Kate

There will be a new challenge starting May 27th. Contact Katie at


Fossil Games

2nd Annual Fossil Games – A Team Masters Competition

Saturday August 16th
Teams of 4
2 Men
2 Women
$280 team
*Must fall within age division by the day of the event.

Wednesday 7/23/14

Warm-Up (15 Minutes)
400m Run w/Medball
2 Rounds
10 Glute Bridges
2 Wall Walks
3/:30 HandStand Hold

Strength (10 Minutes)
10 Min EMOM

Odd: 4 Push Press @ 75% of 1RM
Even: 1 Legless Rope Climb

Odd: 4 Push Press @ 60-70% of 1RM
Even: 2 Rope Climbs

Odd: 4 Strict press @ 60-70% of 1RM
Even: 3 Lying to Standing Rope Pulls

15 Min AMRAP (Up Ladder of 3…)
3 Burpees
3 KettleBell Swings/Power Cleans
3 Air Squats/Goblet Squats

M-Comp: 3 Power Cleans 135/95 & Goblet Squats Red/Yellow
RX: 3 KettleBell Swings Red/Yellow, 3 Goblet Squats Red/Yellow
M1: 3 Russian KB Swings Red/Yellow, 3 Air Squats

Core WOD
3 x 30 Hollow Rocks
3 x 30 Supermans


Tuesday 7/22/14

Warm-Up (15 Minutes)
2 Minutes of Rowing
2 Rounds
10 Lunge and Twist
10 Super Mans
10 Hollow Rocks

Testing Day
500m Row
1000m Row
1RM, 3RM, 5RM, 10RM, 20RM (Back Squat, Deadlift, Bench Press)
1 RM Snatch,Clean & Jerk, Power Clean, Squat Clean, Push Jerk, Split Jerk, Push Press….
1 Mile Run
Max push ups in a minute
Max consecutive push ups (no dropping off of toes)
Max sit ups in a minute
Tabata Squats (20 seconds on 10 seconds off 8 rounds)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max consecutive double unders
Max height box jump
Max weight turkish get up
“Annie” 50-40-30-20-10 Double unders and sit ups

* These are SOME options. If you can test it, we are open to it. Choose 3-4 of these to do in a day. Anymore than that and you’re gonna be smoked.

5 Yoga Poses for Post-GHD Sit Up Workouts

by stephring | July 21, 2014 12:30 am

The GHD Sit Up

The GHD Sit Up[1]
In the CrossFit community the GHD Sit Up is officially called the “Glute-Ham Developer Sit Up” but unofficially you might dub this the “ab crusher.” It is a powerful movement that should be approached with caution but shouldn’t be removed from your training.

When this sit up is done correctly, lowering down and then forcefully contracting the quads, straightening the legs and essentially whipping yourself back up right, little or no pressure will put on the low back and the abdominals will get a mighty good workout. What’s amazing about the GHD Sit Up is that during the actual movement, your legs seem to be doing most if not all of the work. In reality, while your legs are working hard and your hip flexors are helping to draw the spine up, it is the abdominals that actually stabilize and bring the torso upright and get the biggest workout.

For those of you who have done GHD Sit Up, the days post WOD are brutal. This particular sit up is a huge contraction of the anterior chain since the body goes past horizontal and is unmatched by any regular sit up. Not only does this movement work the Rectus Abdominis or “six pack abs,” but the Transverse Abdominis as well, which is key in stabilize the core for other movements like Front Squats or Snatches.

These 5 Post CrossFit Yoga Poses for GHD Sit Ups are meant to gently stretch the abdominals to restore normal flexibility and movement back into the anterior chain. Some of these poses might not be accessible because of soreness but do the ones you can.

Tip: Go slow. Slow might be all you can manage the day after a few rounds of GHD Sit Ups, but either way, gently make your way into these yoga poses and hold for up to 30 seconds while you breath in and out through the nose. I would also recommend performing the stretches in the order shown below, as it will gradually restore movement back into your mid-section and prevent over stretching.

1. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana (Sphinx Pose)[2]
Start on your belly. Come onto your forearms slowly keeping the elbow under the shoulder. Press the palms firmly into the ground and let the chest gently drive forward and up. Allow the hips to relax while keeping the tailbone reaching towards the heels. Breathe and allow the breath to invite the body to relax and receive the stretch.

2. Bitilasana (Cow Pose)

Bitilasana (Cow Pose)[3]
Start on your hands and knees with the knees under the hips and the hands underneath the shoulders. On your inhale, allow the tailbone to reach towards the ceiling, the belly to drop towards the ground and the chest to move forward and up. Think about arching your spine stretching out the front body.

3. Urdhva Mukha Svanasana (Up Dog)

Urdhva Mukha Svanasana (Up Dog)[4]
Starting Sphinx Pose, walk the hands towards the hips straightening the arms. The hands should be underneath the shoulders. Press down through the palms and tops of the feet to allow the hips to slowly lift of the ground. Feel the chest move forward and up through the gateway of the shoulders as you lengthen your tailbone towards your heels. Breathing here for 15 seconds and then relax and repeat.

4. Anjaneyasana with Side Stretch (Low Lunge Side Stretch)

Anjaneyasana with Side Stretch (Low Lunge Side Stretch)[5]
Starting in a low lunge with the right foot forward, the front heel directly under the front knee and the back toes un-tucked, allow the hips to relax towards the ground as you feel the hips hug together. The frontal hip points should be parallel to the front of the mat. Place your right forearm on your right thigh for stability, lift the left arm up and over to the right feeling a side stretch along the left side. Hold and breathe here for 30 seconds. If you have the space in the side body, you can gently turn the chest up towards the ceiling to feel the stretch through the hip flexor and front of the belly.

5. Ustrasana (Camel Pose)

Ustrasana (Camel Pose)[6]
Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 10 seconds, slowly come up by placing one hand on the butt and lifting yourself back up and then repeat 3 times.


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Monday 7/21/14

Warm-Up (15 Minutes)
3 Min Row
2 Rounds
10 SuperMans
10 Hollow Rocks
2 Rounds
10 Air Squats
20 Leg Swings (each leg)

Strength (20 Minutes)
5×6 (3 Each Leg) Back Rack Lunge @ 75% of 1RM Back Squat

5×6 (3 Each Leg) Back Rack Lunge @ 60% of 1RM Back Squat

5×6 (3 Each Leg) Back Rack Lunge @ 40% of 1RM Back Squat

OTM x 15
One: 7 Squats
Two: 45 second Plank
Three: 7 Pull-Ups

M-Comp – 7 Front Squats 155/105, 45 second plank, :30 Max Muscle Ups
RX – 7 Back Squats 135/95, 45 Second Plank, 7 Strict Pull-Ups
M1 – 7 Back Squats 95/65, 45 Second Plank, 7 Pull-Ups

Core WOD
4 Rounds
:30 Side Plank Right
:30 Side Plank Left  

Recovery and Mood After Exercise: Do Carbs Make a Difference?

Contributor – Health and Fitness News, Reviews
There’s been a fair bit of research lately on the lack of effect of carbohydrate-laden sports drinks for athletic performance. It seems  there isn’t much reason to drink them unless your sporting event is very long.


However, recovery is a different animal altogether. A group of researchers published a study in the Journal of the International Society of Sports Nutrition to determine whether carb beverages fare better on that front.


The type of recovery the researchers were most interested in is called acute thermoregulatory recoveryOther aspects of recovery from exercise might take days, but keeping body temperature and fluid volume in check is an urgent need the body attends to right away. The type of drink you consume for recovery may play a big role in how quickly the process occurs.


Study Design

Ten participants performed two different recovery protocols after a dehydration-inducing workout. The workout included exercising on an exercise bike in a hot room for nearly two hours. After the workout, they drank either a carb and electrolyte sports drink or a carb-free electrolyte drink. The next time they came in, they did the same workout but drank the other drink.


Effects on Performance

The non-carb beverage performed just as well as the carb version. With the exception of one non-significant result, none of the variables were different between the two experimental conditions. Blood volume and body temperature were regulated just as effectively, regardless of which beverage the subjects consumed. As such, the researchers concluded that electrolyte beverages without carbs have a rightful place in athletics.


Effects on Mood

Another major finding of this study related to mood. The researchers found that mood was altered in both groups. However, just as with performance, there was no difference between the carbohydrate drink and the non-carbohydrate drink.


While the participants experienced generally positive moods (albeit with a lot of personal variation) prior to dehydration, their attitudes shifted for the worse after the end of the program. While this has little to do with the type of beverage you consume, it is important to note nonetheless. Some sports, like gymnastics and wrestling, can have long days of intermittent activity where an athlete is required to perform repeatedly with long rests in between. Fatigue and declining hydration levels may shift attitudes in a direction that doesn’t favor performance.


When it came to recovery of favorable moods, however, there did seem to be a trend toward more rapid recovery when using carbohydrates. This results makes sense, since the increasing insulin resulting from carbohydrates can cause greater serotonin production in the brain, and thus more pleasant feelings. This is the same phenomenon that makes exercise feel good.



Unfortunately, carb intake may also cause fatigue and sleepiness. For managing positive attitudes, it may be best to drink a light carbohydrate and electrolyte beverage on long days of exercise, in order to ensure adequate time for mental recovery.Overdoing it with excess carbs, however, may stunt performance, even if it helps improve mood.


Ultimately, this study is one more piece of evidence showing carbs are not necessary for hydration and recovery of homeostasis in athletes, although they may help to improve mood and encourage rest when exercise is at completion. On days when rest is not an option, the best way to optimize performance and mood is by maintaining hydration during training and avoiding fatigue before exercise. 



1. Seo et al., “Do glucose containing beverages play a role in thermoregulation, thermal sensation, and mood state?,” Journal of the International Society of Sports Nutrition 2014, 11:24

Sunday 7/20/14

10 minutes of Cindy:

-5 pullups
-10 pushups
-15 air squats

5 rounds:

1 min at each station max effort

- Burpees
- Straight leg lifts (2seconds up, 4 seconds down) 135/95
- Row with palms facing up
- Med Ball Thruster throws and fetch (throw as far as you can, run to ball and throw opposite direction
- Sit-Ups

1 min rest after all stations are completed.

3 Rds
12 Ring Rows
15 Push Press 95/65
400m Run

Is Drinking Alcohol After Training More Trouble than It’s Worth?

Friday, July 18, 2014 1:05 PM

You may have heard that drinking beer after training can help you recover. This is a distortion of what a recent study found: That a low alcohol beer with added sodium offers a potential compromise between a dehydrating beverage with high social acceptance and one which avoids the exacerbated fluid losses observed when consuming full strength beer.
Basically, researchers found that when trainees drank beer with added sodium but lower alcohol content they weren’t as dehydrated as if they drank normal beer. But that doesn’t mean it’s a good idea or will actually promote recovery.
Drinking alcohol after training or competition is a horrible idea. Excessive alcohol will erase all possible performance gains and delay recovery. The effect is especially bad for anyone trying to lose fat, put on muscle, or recover quickly for another competition.

For example, one study found that in elite rugby players who were given alcohol with dinner had higher cortisol and estrogen and decreased power output during a workout the next morning.

Not only will a “hangover” decrease peak performance and recovery, but it will compromise learning and skill development during practice as well. The rugby players had worse reaction time, cognition, and decision making in response to alcohol.

Just three standard drinks of alcohol decreased maximal strength ability by 45 percent in men 12 hours after ingesting alcohol.

A smaller dose of 1.5 standard drinks didn’t affect maximal strength ability. Still, small doses can decrease neural drive to the muscles, which could compromise repeated strength performance.

Researchers think that the biggest danger of drinking alcohol post-exercise is for a poor hormonal environment for muscle building and fat loss because alcohol increases the aromatization of testosterone into estrogen.

Vingren, J., et al. Post-Resistance Exercise Ethanol Ingestion and Acute Testosterone Bioavailability. Medicine and science in Sports and exercise. 2013. Published Ahead of Print.

Hansen, M., Thulstrup, A., et al. Does Last Week’s Alcohol Intake Affect Semen Quality or Reproductive Hormones: A Cross-Sectional Study Among Healthy Young Danish Men. Reproductive Toxicology. 2012. 34, 457-462.

Murphy, A., Snapa, A., et al. Alcohol and Rugby League Recovery. The Effect of Post-Match Alcohol Ingestion on Recovery from Competitive Rugby League Matches. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.

Saturday 7/19/14

Warm-Up (15 Minutes)
Coaches Choice

15 Min AMRAP
10 Kettlebell Snatch Right Arm Red/Yellow
10 Overhead Walking Lunges with Kettlebell Right arm
10 Kettlebell Snatch Left Arm
10 Overhead Walking Lunges with Kettlebell Left Arm
10 Pull-Ups

How to Have More Fun with Your Workouts

by mindcoach | July 17, 2014 2:00 am

How to Have More Fun with Your Workouts[1]

If you don’t a look at this and come up with solutions, you will eventually become worn down by the internal fighting of these feelings of “not wanting to work out” and “making yourself do it.”

Have you ever had this conversation with yourself? It’s time to hit your workout (i.e. lift weight, run, swim, etc.) and you don’t feel like doing it, but you tell yourself you have to do it? You only dread the workout and can’t wait till it’s over. 

If you’re active in any athletic performance or physical activity, and this conversation does come up, let me remind you: if you don’t want to go work out, then don’t… no one is making you do it!

I know your  response is probably something like “I need to go work out!” If this is true for you, then it’s unfortunate that you don’t actually want to workout but instead feel obligated to do it.

Regardless of your fitness activity — running, lifting, martial arts, cycling or any other regular activity — if you have ever felt this way, you’re not alone. Experiencing these feelings on an infrequent basis is fairly common for most weekend warriors, athletes and fitness enthusiasts. It’s unrealistic to expect yourself to be pumped up, excited, and motivated every time you get ready for your workout.

However, if you find that you are experiencing these feelings on a consistent basis, it’s time to take a closer look at why and how.

• Why did you get involved in the first place?
• How can you change your thoughts and feelings about your current state and bring back the enjoyment you once felt?

If you don’t a look at this and come up with solutions, you will eventually become worn down by the internal fighting of these feelings of “not wanting to work out” and “making yourself do it.”

A Couple of Strategies

The question is: what can be done to neutralize and/or turn around these negative feelings?

Here are a couple of strategies to help you cope.

1. Consider the Why

Consider the Why[2]
The first one relates to getting back to the roots of the “why” behind your workout. Think for a minute about some of the reasons for you starting your fitness or athletic program. Most athletes and fitness enthusiasts will list some of the following reasons as being major factors in their decision to exercise. Take a look at the below list and think about which ones hold true for you. What other reasons were important for you that aren’t included in this list?

I exercise/workout because…

• I enjoy the solitude of working out.
• I love the feelings after a great workout.
• I want to get or stay in shape.
• I want to achieve health benefits such as decreased weight and cardiovascular fitness.
• I want to improve my sports skill.
• I want to be with friends and/or meet new people.
• It enhances how I feel about myself.
• It helps me manage stress in my life.
• It helps me compete and achieve sports performance goals.
• It helps to improve my physical and appearance.

Your primary reasons for working out need to be brought front and center to remind yourself of the real reasons you are exercising and working out.

By reminding yourself “why” you are working out… affirmations will bring back the enjoyment and excitement that has been missing.

Write your reasons for working out on a note card and post it somewhere will you see it every day. This can be a much-needed reminder that you don’t have to workout but instead choose to workout to achieve your specific results, like losing weight or dealing with work stress. 

For example, when you get up in the morning for your workout, take a look at your list to remind yourself why you are getting up at 5:30 a.m. This should help silence any monkey talk that’s telling you how good it would feel to get back in bed.

You can even make the reasons into affirmations and repeat them as you get ready for your workout. By reminding yourself “why” you are working out through the reminder card, affirmations will bring back the enjoyment and excitement that has been missing.

2. Forget About It!

Forget About It![3]
The second strategy may seem somewhat counter to the first one. This strategy relates to letting go of or forgetting about goals and just having fun! While having a purpose or goal for your daily workout is certainly important, there are times when you just have to “forget about it” and have fun.

Don’t worry about how much you’re lifting, how far you’re cycling, or how fast you’re running. Just go out for your workout and allow yourself to enjoy it without the pressure of having to do a certain weight or keep up a specific pace. Some creative ideas to help you accomplish this are below.

Take It Off

…Your watch, that is. Before you head out the door for your workout ,make sure you leave your watch at home (if you’re a runner or similar “time bound” athlete). If you go to the gym, keep your eyes off the clock. Get into your routine or rhythm that feels good for you and stay with it until you feel complete. Don’t worry about comparing your time, weights or distance.

Add Some Spice

Add Some Spice[4]
You’ve heard that variety is the spice of life, right? Well, if you’re training outdoors, avoid your typical circuit and loops and train on a completely new path or trail. At the gym, try a new technique or use different machines or apparatuses. Perhaps use all the leg machines that are available for 2 sets of 12. Just do anything different…you get the picture. And if you’re not utilizing a periodization program, add variety and enjoyment by creating a new workout.

Be Social

Be Social[5]

Take time to reflect on how your workout is actually a break from the stress and hassle of the day.

Once a week, plan to train with a friend, take a group fitness class, or join a running group to make it a social run. Focus on training and sharing with others rather than focusing on where, how fast, and how far you are running. Also, go get some temporary gym memberships and try out the new facility for a week or two. You might find that being around a different crowd will boost your enthusiasm. 


If you’re bored with the same-old same-old, instead of running go for a bike ride, swim, lift weights, CrossFit, play tennis, or hike. Cross training can deliver many of the same physical, mental and health benefits. They can give you a needed mental break from writing and a break from pounding the pavement.

Play a Game

Use your creativity and make a mental or physical game out of your routines. If you’re running or cycling, see how many out-of-state cars you see. If you’re lifting, see how long it takes to lower the weight. Make a game of it…it doesn’t have to be anything that makes perfect sense, just as long as it gets your mind away from the “have to” and on to the “want to.”

Take time to reflect on how your workout is actually a break from the stress and hassle of the day. If you’ve been working out in the AM…switch to the PM and you’ll find this out very quickly! Look at your workout as something that helps relieve stress as opposed to something that is one more thing to add to your schedule or something you have to do.

Approach your workout as a healthy strategy to help you manage the stress from work, school, responsibilities, etc. and let program serve as a much-needed break or time out from the real stress of life.

The Wrap Up

The Wrap Up[6]
Exercise, physical fitness, and athletic performance are certainly important to you. You have made a commitment to your physical pursuits, but it’s not always easy. There are times when your routine can be perceived as a burden and added stress. With some attention, you can change these feelings of dread and lack of enjoyment about your athletic or fitness program by implementing some of the strategies described above. Make a commitment to bring back the enjoyment of your athletic performance program.

Gregg Swanson is owner of Warrior Mind Coach and specializes in the development of mental strength to reach your human potential and achieve peak performance. He is also the creator of the Mental Strength Coaching Certification[7], providing the tools to help trainers and coaches get the most from their clients and athletes.

Tags: Contributor Network[8], Gregg Swanson[9], Warrior Mind Coach[10]

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Friday 7/18/14

Hey Bladium Denver CrossFit family!

With so many coaches away for competition or vacation we are CANCELLING CYCLE tomorrow morning (7/18/14 @ 5:30am). All other classes will be on their normal schedule. Cycle will return next week!

Sorry for the inconvenience and thanks for your patience!

Warm-Up (15 Minutes)
400m Run
2 Rounds
10 Face Pulls
10 8 Twisting med ball throws against a wall (4 each side)
50 PVC Pass Throughs

Strength (20 Minutes)

4×2,Squat Cleans, Increase weight, treat these as heavy doubles, 60%-80% of 1RM Power Clean

RX & M1
5×2, Power Clean, Increase weight, 60%-70% of 1RM Power Clean.


M-Comp: 275/195, 40 Unbroken Double Unders after each set of Deadlifts
Rx: 225/155, 20 Double Unders after each set of Deadlifts
M1: 155/105, 40 Single Unders after each set of Deadlift

Core WOD
2 x 400m Slam Ball Chest carry (hug high on your chest) 50/40
* You must walk this. DO NOT RUN.

Technical Failure

Technical Failure by Bryan Miller of CrossFit Invictus San Diego

Technical Failure
Written by Bryan Miller

We have all seen someone successfully snatch a weight that they probably shouldn’t have attempted, based on the technical proficiency of their previous lift. Even if the lift sets a PR/PB, is a technically poor lift really a success? Often during training or coaching I see something called a technical failure.

“technical failure” is a repetition that deviates from ideal form.

It is my belief that during training you should not continue to lift once you have reached technical failure. Technical failure is a good indication that your form isn’t mature enough to maintain proper positioning during a maximum load lift or that you simply aren’t strong enough.

To solve technical execution faults, the load must decrease to allow the athlete to focus on setting good movement patterns. If these poor movement patterns are repeated over and over, then the athlete will never progress to their full potential. Technical failure applies to all movements but especially the more technical movements such as weightlifting or any higher-level gymnastics. Slow down your movements, videotape yourself and get some coaching.

Moral of the Story: Just because you made your last lift, doesn’t give you green light to put more weight on the bar.

Thursday 7/17/14

Warm up: Coaches choice


Part 1

Partner WOD

2 people

Row 3000 meters

Deadlift hold

(one person holds the top movement of a dead lift while their partner rows. Do not put weigth down.  If the person with the weights drops them, you must switch rower/lifter. Switch as needed to complete 3000 meters).


Part 2

Partner WOD continues

Michael’s steamroller (you’ll find out!)

Warm-Up (10 Minutes)
200m Row Sprint
2 Rounds
10 Lunge and Twist
10 Good Mornings w/Plate

WOD (40 Min Time Cap)
Team Workout

Teams of 4

Run 400m (1 teammate runs then then tags the next member in a relay)
300 Hand release push-ups (rotate in order every 10 push-ups)
300- Sit-ups (rotate in order every 10)
300- Box Jumps 20″ (rotate in order every 10)
Row 500m (1 teammate rows 500m then tags the next member in a relay to the finish)
- Score total time
*If you dont make it within the time cap, your score is total reps.

Extra WOD

Barbell Complex

For skill

5 Rounds
2- Deadlift 135/85
2- Power cleans
2- Front squat
2- Push press
2- Push jerk
2- Back squat

Rowing: How to Stop Hating the Erg

by Erin Sian | July 14, 2014 10:00 pm

Crossfit Rowing: How to Stop Hating the Erg[1]

Even as a rowing instructor, I can’t pretend it’s fun all the time. Because let’s be real: if you’re doing it right, rowing is always challenging and occasionally brutal.

Fact: Bring up indoor rowing[2] to a bunch of CrossFitters and without fail someone will start looking sheepish and confess, “You know, I just don’t like rowing.”

One girl is very small, like me. She feels like her splits aren’t good enough, and that her build puts her at a disadvantage. Others say it’s too boring. Some admit that their “form is really bad,” so their happy place is anywhere that the erg isn’t.

I hear them. Even as a rowing instructor, I can’t pretend it’s fun all the time. Because let’s be real: if you’re doing it right, rowing is always challenging and occasionally brutal.

I fear little more than a 2k race[3].

Longer rowing pieces (over 4 min, or anything north of 1000m) are an endurance grind. And take it from someone who’s rowed a half marathon on an erg: shit gets real boring. The biggest battle is mental as you fight to stay focused and connected drive after drive after drive.

But what makes rowing different than any other dreaded CrossFit move? Nobody in the history of ever thinks burpees[4] are fun. Wall balls can kiss my ass. Do a Hero WOD and try not to hurl. But ergo-phobia is real and it keeps people from some of the best conditioning time spent out there. (We’re talking about an exercise that works every large muscle group in your body. Fitness jackpot!)

Getting Past Your CrossFit Rowing Hang Ups

Getting Past Your CrossFit Rowing Hang-ups[5]
Let’s diagnose the common indoor rowing ills and a few mental and physical shifts that can have you loving — or at least grudgingly appreciating — your time on the erg.

You Suffer From: General Discomfort/Bad Form

You never feel comfortable with your body position and are never quite sure you’re as powerful as you could be. You begin to ache in your arms or lower back after longer rows.


Poor form can make rowing miserable even for the fittest athletes. Not only does it diminish your power potential, but over time it could lead to injury. Good thing that getting good form isn’t that hard. Once you know a) what a proper rowing stroke looks like and b) what it feels like, you’re golden. Here esteemed rowing coach Shane Farmer reviews the elements of the stroke — what you need to start feeling more at ease on the erg.

Note the body angle of the athletes in the video (forward), their chest position (up) and their consistent handle height (nowhere near their collarbone[6]).

Additionally, make sure the erg is set up comfortably for you each time you hop on. That means adjusting the foot stretchers so that the grooves meet the ball of your feet and checking to make sure the last guy wasn’t trying to prove something by setting the damper to 10 (holy heavy!). For CrossFit workouts the damper is set between 4 and 5. Aim closer to 4 if you’re pint-sized.

You Suffer From: “How Do I RX This?”

The best rowers know precisely what splits and SPM (strokes per minute) they should be hitting for whatever rowing piece is thrown at them.

There is no RX for the erg. But you are a CrossFitter and you like to RX VERY MUCH. When rowing shows up in the WOD, you wonder why some evil programmer is wasting your time.


You’ve got to know your own game here. The best rowers know precisely what splits and SPM (strokes per minute) they should be hitting for whatever rowing piece is thrown at them. You know your 1RM for your lifts, don’t you? Same thing with the erg. Find your baseline pace (split/500m) for at least your 2k, 1k, 500m and 250m — just don’t do this on the same day! My legs hurt thinking about it. Note your average strokes per minute and anything else you observed during those rows.

Now when rowing shows up in a WOD, you have your own personal optimal pace/RX to keep you motivated. One caveat: not every CrossFit WOD is designed to attack at your race pace. In general, if there is a lot of heavy leg work involved, like Jackie, you’ll want to conserve some energy on the erg so you don’t die when you get 10 thrusters deep into the rest of the workout.

Our friends at Concept 2[7] share some advice on how to find your proper baseline[8] or find how to prep for a 2k race in general.

You Suffer From: Boredom

You Suffer From: Boredom[9]
You are every man. Your condition is as rampant as there are rowing machines. All you can think about is the upper lefthand corner of your monitor that is ticking off the meters…so…damn…slowly…


Do not — I repeat, DO NOT — focus on the total meters here. It will only drive you mad or trigger the dramatic teenager within (I still haven’t cracked triple digits? But I’ve been rowing this piece for my whole LIFE!) Stay focused on micro goals within your piece. Example: Rowing 1000m? Focus on a different part of your stroke or form for the first 9 segments then go HAM on the last 100 or so. Take 10 strokes to lengthen out. Take 10 for forward body angle and reach. Take 10 to really drive with the legs. Take 10 to focus on your breathing. You get the idea. Just row for a reason. You’ll be surprised just how faster each piece seems to go. Your form will thank you, too.

You Suffer From: Always Finishes Last

You Suffer From: Always Finishes Last[10]

It’s hard to hop on an erg for distance pieces when, as you so well know, there’s no way to scale. Nobody likes finishing last, least of all you, my fellow fierce shortie.

Make every stroke as technically solid, efficient and powerful as you can. You may surprise yourself at how your splits start to naturally come down…

Your battle is mainly mental. Yes, there’s a physical limiting factor because you don’t have long legs. But that needs to be accepted and set aside in order for you to progress and start enjoying your erg time, no matter when you finish. You will also benefit from understanding your baseline so you’re not setting yourself up for disappointment when you can’t catch up to the 6 foot tall girl next to you. Your splits are your splits, and not only are you rowing just as hard (relatively) as everyone else, you have to keep that pace up longer than they do! You are a hero in your own time.

Or try this quintessential nerd strategy: while the vertically gifted people around you are relying on their sheer size to get them through a piece, you can work smarter and more efficiently. Be a student of good form. Make every stroke as technically solid, efficient and powerful as you can. You may surprise yourself at how your splits start to naturally come down and how you’re keeping pace with the tall girls.

Got any more tips for our rowing averse friends? Share them in the comments!

 “How to Stop Agonizing and Love the Erg[11]” was originally published on on 6 July 2014.

Tags: Contributor Network, Erin Sian[12], Athletish[13], rowing[14], 2k race[3], burpees[15], Shane Farmer[16], Concept 2[7]

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Wednesday 7/16/14

Warm-Up (15 Minutes)
Row For 2 Minutes
2 Rounds
10 Hollow Rocks
10 Toes 2 Rings
Row For 2 Minutes

Strength (20 Minutes)

All Levels
20 Turkish Get-ups
NOT FOR TIME – for quality Choose challenging KB and alternate arms, completing 20 reps

2 Rounds for MAX REPS:

30 sec Push press (rest 30 sec)
30 sec TTB (rest 30 sec)
30 sec Push-Up (rest 30 sec)
30 sec Pull-ups (rest 30 sec)
30 sec Hang power cleans (same barbell) (rest 30 sec)
30 sec Wall Walks (rest 1:30)

M1- 75/55 lbs, K2E,  jumping pullups
RX – 95/65 lbs, everything else as written
M-Comp- 115/75 lbs,  CTB Pull-ups

Core WOD
50 Sit-Ups for time
Rest 2 Minutes…
50 Sit-Ups for Time

Delivering Happiness: The True Job of a Coach

 “On the most rudimentary level happiness is dependent upon on ourselves and our own personal happiness should be the goal of every human life.” – Aristotle
An astute journalist once described me as an entrepreneur who was part personal trainer, part philosopher, and part drill sergeant. Initially, it was the philosopher part that gave me pause, considering I’ve never really thought of myself as the philosophical type.
After all, philosophy is a broad term, encompassing many things. In a literal sense, philosophy is the study of general and fundamental problems. I suppose that’s the appealing part of philosophy to me - problem solving. I’m a card-carrying member of the hard-headed guys club, so I must solve problems. It’s in my DNA. In fact, it’s this particular skill-set that has helped me the most as a strength and conditioning coach. At the end of the day, I get a lot of satisfaction out of being able to provide elegant and insightful solutions to my clients. 

The Human Condition

I’m fortunate to work with a varied and interesting client base. They all have different goals and aspirations, yet they also exhibit commonalities in their search for health, fitness, and happiness. As a coach, the first two variables are fairly easy to deliver. It’s the third component – happiness – that I’ve struggled with delivering in the past. 
I now recognize that part of my responsibility as a coach is to help my clients try to find happinessBack in the day, I use to think the subject was a bit too personal. But, as more and more of my clients approach me and discuss their personal problems the more I realize that many simply don’t have the tools to cultivate their own happiness.
This is where the idea of manufacturing happiness comes into play. Not unlike health and fitness, true happiness can be achieved though deliberate action, hard work, and effort. Obviously, as a weightlifting-philosopher this concept resonates with me. After all, happiness is one of the most general problems all humans struggle with and clearly a more structured approach is beneficial. But, before I propose a cult-like, twelve-step approach, let’s ask the fundamental question: what is happiness?

What Is Happiness?

According to Merriam-Webster, happiness is a state of well-being and contentment, a pleasurable or satisfying experience. With that said, it should be clear that the world we live in today is historically unique. First world countries such as ours have never been so technologically advanced and prosperous.
Yet, a strange paradox exists. Humanity appears to be increasingly unhappy. In the United States alone the rate of antidepressant use among teens and adults increased by almost 400% between 1988 to 1994 and 2005 to 2008.1 This begs the obvious question, why?
I think there is a litany of reasons, many of which result in people living a mundane and sedentary life devoid of adventureToday I’d like to focus on a different demographic, people who are physically fit, yet are unhappy with their lives. Let look at a few tips on how to get more out of life.

Live Deliberately

This is where the idea of manufacturing happiness comes into play. Not unlike prosperity, true happiness needs to be cultivated though hard work and effort. For example, most people train with a purpose. They set written goals and meticulously track their training and outcomes in log books. These people are often relentlessly driven, sometimes to a fault, in their pursuit of fitness. Yet, in their personal lives, they fall prey to antiquated ideas such as bad luck, fate, and karma. 
The solution lies in control. Specifically, taking control of your own life by using the same methods outlined above. Start by setting life goals outside the gym and then write them down. Go ahead and create a three-month goal, six-month goal, one-year goal, and a five-year goal. Then seek an expert who can guide you and offer a plan to help you reach your goals (just like training).
It’s interesting how clients tenaciously self-educate and hire a professional when it comes to fitness while turning a blind eye to other areas of their lives. If you’re having personal problems, seek help from a professional. Find a competent accountant, lawyer, therapist, doctor, or counselor and hold him or her accountable, just like you would a coach. If he or she isn’t offering you a well thought out solution with an actionable plan, the result will not be forthcoming.

Follow Your Hero’s Journey

The journey of life has both ups and downs, but life’s experiences often follow a pattern, known as a monomyth. Joseph Campbell‘s is credited with bringing the idea of the monomyth to the populace. If you’ve never heard of the monomyth, it’s simply a hero’s journey (ex: Star Wars is a monomyth). The nice thing about the monomyth is that it is patterned. This pattern can be used to help us better recognize and interpret the events in our lives.
The monomyth always begins with a call to action. This happens regularly in people’s lives. The “call” isn’t always literal, yet it often challenges the mundane and socially acceptable aspect of our lives. For example, recently I was approached to work with a client who has a severe traumatic brain injury. I had little experience in this area and I was extremely busy, so I initially refused to answer the call to action. But, upon further reflection and recognition I agreed to give it a try.
The journey and subsequent challenges that ensued exposed me to new educational resources and training methodologies. Throughout the process I was challenged and rewarded while working with this new demographic. The overall experience ended up being extremely rewarding, yet it would have never happened had I not answered the initial call to action.
I think this simple step, recognizing and answering appropriate calls to action, can help most people live happier lives. It’s natural for human beings to adhere to the status quo, but once in a while it helps to challenge yourself. In the end I think you’ll live a fuller life.

Use Your Fitness

This builds upon the idea of embracing adventure. In the simplest sense, get outside of the gym. I have clients that religiously train five days a week, for years on end. They’ve become incredibly strong, powerful, and fit athletes. Yet, they never express these attributes outside of the gym. They fail to challenge themselves in the natural world.
I’m not talking about participating in a mud run where everyone gets a medal. I’m talking about truly challenging yourself. For example, I have a client who recently climbed Mt. Rainier. For him this was a real test. He lives in Florida and training low to climb high wasn’t easy. In the end, he accomplished what he set out to do, while most of his guided group did not. When he committed to this event, he gave his training real purpose that culminated in creating a lifetime memory.
This is a classic example of manufacturing happiness through training. It’s important to not get lost in reps and schemes. We need to think about how our training in the gym can lead to grand experiences outside. Possessing a high level of fitness provides us with an ability that many do not have and it’s important that we don’t waste it.
Go out and find challenges worthy of you. Use your hard earned gains to accomplish great things that will reinforce your chosen lifestyle. Sometimes, saying yes is the first step.
1. Wehrwein, P. “Astounding increase in antidepressant use by Americans.” Harvard Health Publications. Accessed July 9th, 2014.
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Tuesday 7/15/14

5 K Run
* Run to 29th and back x 3 + the length of the parking lot = 3.2 miles
** Try to find your 5k time here.

25 Min AMRAP
15 Wall Balls
20 Lunges w/Wall Ball (Each Leg)
10 Burpees

Warm-Up (15 Minutes)
800m Run
25 Face Pulls
25 Banded Good Mornings
10 Inchworms
Goblet Squat Hold x 2
*Hold 30/45 seconds

Strength (10 Minutes)

10 Min EMOM
Odd: 5 Front Squats @ 85%
Even: 5 Strict Chest to Bar Pull-Ups  

Odd: 5 Back Squats @ 80%
Even: 5 Strict Pull-Ups

Odd:3 Back Squats @ 80%
Even: 3 Negative Pull-Ups

10min AMRAP

Parking Lot Sprint
10 Ball Slams 40/30
2 Thrusters 95/65

M1: 75/55
M2: 65/45

Extra WOD
3 x 6 Hip Extensions

Simple Steps to Holding a Handstand Like a Pro

by Steve Kpa | January 31, 2013 12:01 am



A handstand is a resting position for gymnasts. It is the point in their bar routine where they can actually take a breath.

Along with being a foundation for gymnastic skill[3], handstands provide a range of benefits including body awareness, balance, stability, kinetic chain alignment, and midline stability. However, it can be a frustrating endeavor to master, especially in conjunction with all those other skills in CrossFit. Spending lots of time with the wall is key, but try not to get too comfortable here. Like all other skills, the wall is just the first step in seeking perfection in this skill. 

Already spent enough time on the wall? Then start coming away from the wall.

The free standing handstand is the next progression after mastering a wall handstand. If you are having trouble being successful at holding a handstand, go through this check list about your body shape.

Are my arms shoulder width apart?

If not, go back to the wall and develop comfort with this set-up position as it provides the necessary alignment, stability, and comfort.

Are my arms straight?


You want to be as straight as possible with your toes over your hips, your hips over your shoulders, and your shoulders over your hands.

A handstand is a resting position for gymnasts. It is the point in their bar routine where they can actually take a breath. Lock out your elbows and push your shoulders up so that you can use your shoulders to stabilize, instead of having flexed arms the whole time. 

Is my body straight?

Work on having your body move as one segment. There should be no hip or shoulder angle, and your back should be straight. Any arching or hollowing will shift your body weight and make your handstand more difficult to hold. You want to be as straight as possible with your toes over your hips, your hips over your shoulders, and your shoulders over your hands. Try to be as tall as possible.

Are my ears covered?


Keep in mind that your head still needs to stay in line with your body.

Your head should be aligned with your body and your shoulders should be pushed all the way up, touching your ears. If someone were to look at your handstand from the side, your ears should be covered by your arms. If you have to arch your back in order to do this, work on your shoulder flexibility. A quick test can be done by standing up and raising your arms up by your ears. Can you do this without arching your back? 

Where am I looking?

Look at your hands. Keep in mind that your head still needs to stay in line with your body. So move your eyeballs, not your head.

Am I squeezing my butt?

Surprisingly, squeezing your butt can make a huge difference! Remember that squeezing your butt does not mean arching your back. This will make sure that you have no hip angle in your handstand and help keep you tall and straight.

Am I using my fingers?


Practice “saving” your handstand by transferring your body weight around and pulling yourself back to the center.

They are there for a reason. Spread them out and use them to make small adjustments to transfer your body weight. 

Once your body shape is mastered, have a friend stand beside you to spot and to help you find your center. Do handstands for sets of 30 seconds and work up to 1 minute handstands with a partner, gradually finding the center yourself and needing less and less of a spot. Take advantage of your spotter and fall in all directions. Practice “saving” your handstand by transferring your body weight around and pulling yourself back to the center. If you do not have a friend available, do a wall handstand with your back towards the wall. Walk your hands out about 5 inches or so and pull your feet off the wall. Try to hold for a few seconds and then rest against the wall and repeat.

Tanya Ho[10]Tanya Ho became the newest member of the California State University, Sacramento[11] Hornet coaching staff when she was hired in August of 2012 as an assistant coach. 

Ho competed collegiately at UC Davis[12] where she became one of the top gymnasts in Aggie history. During her career, she captured a total of 13 All-Mountain Pacific Sports Federation honors, nine Gymnast of the Week awards, plus an Athlete of the Year nod in 2010. On the larger scene, she became the first Aggie to qualify for an NCAA regional three times, and the second to reach the region meet as an all-arounder in back-to-back years.

Following her competition career, Ho served as an assistant for the Aggies during the 2011 and 2012 seasons.

Ho graduated from UC Davis in 2010 with a BS degree in Exercise Biology.

She currently trains at Good Times CrossFit[13] in Sacramento, California.

Tags: Tanya Ho[14], California State University, Sacramento[11], UC Davis[12], Good Times CrossFit[13]

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Monday 7/14/14

Warm-Up (10 Minutes)
300m Row x 2
2 Rounds
10 Ring Rows
:30 Hand Stand Hold
10 Strict Press w/Empty Barbell
10 Bent Over Row w/Empty Barbell
10 Push -Ups  

Strength (20 Minutes)

M-Comp & RX
1. Bent Over Row – 4 x 6-8 TOUGH reps; rest 60sec

2. Ring Dip – 4 x 4-5; rest 90sec (add weight to dip if needed)

1.Bent Over Row – 3 x 3-5 TOUGH reps.
2. Weighted Push-Up’s 4 x 5


3 Rounds for time

10 Mtn Climbers (L/R =1)
20 Seated Russian Slam Ball Twists
40 Single Unders


Rx & M-Comp

3 Rounds for time

10 Burpees
20 Seated Russian Slam Ball Twists w/ feet off ground 30/20#
40 Double-unders

Core WOD
3 x :30 Hollow rock
2 x 30 Banded Good Mornings

Kipping Toes to Bar – Let’s Tackle These Bad Boys!

Kipping Toes to Bar by Lindsey Johnson of CrossFit Invictus San Diego

Kipping Toes to Bar – Let’s Tackle These Bad Boys!
Written by Lindsey Johnson

Toes to Bar – they can really make or break your workout, can’t they?  It’s one of the more common questions I hear as a coach; “Can you help me with my toes to bar?”.  I find it more challenging than any of the other kipping movements, especially for us ‘long limbed folks’. It’s all about timing!  It’s a long way to go to get those toes all the way up to the bar and back down repeatedly! Trust me, as vice president of the ‘long femur division’, I know!

Here are some things to think about that will hopefully help you the next time Toes To Bar are prescribed in a workout.

1. Initiate the kip with your shoulders, NOT your legs. When you feel like a kid swinging on the monkey bars and your kip is totally out of control, it’s because you’ve attempted to kip using your legs rather than your shoulders.  Think about bringing your chest forward and back rather than lifting your legs up first.

2. Get your booty behind the bar! Your hips need to be behind the bar – not under the bar – so that  you can bring your legs down and your chest can swing forward; this is what  moves you into the kip for the next rep.  If you hips are under the bar when you make contact with the bar the timing will be off and you won’t have time or momentum to bring your legs up for the next rep.

3. Tuck, Pull and Scoop! After your toes have made contact with the bar, TUCK your legs in towards your chest, PULL them down and SCOOP back up.  The biggest mistake people make is thinking that they can just let their legs fall from the bar.  It’s a long way down, people! You’ve got to actively bring your legs toward your chest, pull them down and kick back with your heels.

Check out the above video demonstration; as I move into the next rep, I think about kicking my feet forward, tucking my knees towards my chest and kicking towards the bar. Another way to look at is, if you’re comfortable with “knees to elbows” but not yet connecting the toes to bar, practice the knees to elbow and finishing that movement with a kick towards the bar.  If you have the kip down for the knees to elbow, it’s sometimes a good way to transition to toes to bar. Good luck!

Sunday 7/13/14


2 Mile Run
*Compare this to last sunday. Are you able to keep the intensity up without the break?
30 Min EMOM
Min 1 = Rowing (Max Calories)
Min 2 = 25 Unbroken KB Swings
Min 3 = 15 Burpees
Min 4 = Air Squats (Max Reps)
Min 5 = Lunges (Max Reps)
Min 6 = Rest


“Sgt. Slaughter”

5 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)

2 minutes to complete: 200 yard sprint (100 yards out and back)

3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

At 3.2.1 Go run 50 yards and back as fast as possible.  At the 1 minute mark, sprint 100 yards and back.  At the 3 minute mark sprint to the 50 and back, then the 100 and back.  That is one round.  At the 6 minute mark begin round 2.

Maxing Out: Singles Vs. Reps


Article written by Matt Mills
The sport of Strong(wo)man requires a combination of strength, power, speed, and even endurance at times.  Possessing all of these skills is a difficult thing to do, as just about any competitor will have a weakness at one of them.  The great thing about Strong(wo)man is that every contest is completely different.  One show you might have to be in a last (wo)man standing event, where the weight increases each round until there is only one competitor left. Next competition the weight may be extremely light and over 20 reps gets the win (on a side note, I hate events like that).  There will always be moving events in Strongman, so conditioning is a must to move weights quickly.  However, the overhead press and the deadlift is where we see the most amount of changes from contest to contest.  A max event will require slightly different training then an event of extreme high reps.


Over my years of competing I have also noticed a big difference in the amount of reps the lighter classes will achieve over the heavier competitors.  This of course is not always the case, but it is something myself and many other competitors have noticed.  At last year’s Nationals for example, the car deadlift was extremely heavy but the heavy weight competitors never broke double digits, with the winner only getting 6 reps.  Now compare the heavyweight repetitions achieved to the 175lb class or the now “fitness” class, where the winner got a total of 16 reps!  When it comes to a car deadlift you can never really tell exactly how much weight you are lifting BUT, when it comes to Nationals, you can expect the weights to be extremely heavy.  This is something to take into consideration when programming based on your weight class.


Some of you may argue that no matter what whoever is the strongest will win both the max event and the rep event.  I would have to disagree with this, as I have seen the strongest lifter get burned out rather quickly once the reps get over 10, while the “bodybuilder” type competitor will be able to keep going into the 20+ rep range.  A famous example of this is Fred Hatfield aka “Dr. Squat” the first man to squat 1000lbs vs the original Quad Squad member Tom Platz.

In 1993 Germany, the squat gauntlet was thrown down and the two were set to face each other in a max squat event, and then 525lbs for reps.   With not much surprise Hatfield was able to squat 855lbs while Tom Platz maxed out at 765lbs.  Moving on to 525lbs for max reps Hatfield “only” managed to get 11 reps, while Platz was able to squat 525lbs for an amazing 23 reps all while smiling!


Tom Platz was known for his high intensity workouts and very high volume training to develop his massive legs.  I’m sure most of you reading this are not interested in stepping on the bodybuilding stage, but having both maximum strength and conditioning will probably pique your interest.  Now, I will be the first to tell you I hate doing extremely high reps, and even in my training I will rarely go over 10 reps.  In the sport of strongman you have to be ready for just about anything, so both aspects must be trained.


With that being, said maximal strength should always be your goal, so let’s get into how we can work on both.  I’m sure we have all asked a great lifter at some point what’s the best way to deadlift more (or whatever exercise you wish to improve) and the answer is always “if you want to deadlift more weight, deadlift more often.”  To the beginner lifter, this can be a little frustrating as they are most likely maxing out every week grinding out ugly reps, and eventually reach the dreaded “plateau” in a short amount of time.  What I take this to mean is to simply use the main lift as your accessory work, and it’s one of the reasons I was able to increase my deadlift by 50lbs in the last year.  First we build strength by performing low reps typically 5 reps or less.  Building muscle in the hypertrophy zone is anywhere from 8-12 reps, where most bodybuilders train.


I like to combine both ways of training to not only build strength, but also conditioning for the exercise. Start by choosing a rep scheme in the strength range; let’s say a heavy 3 reps is the goal for the day. Once you achieve this weight you will then drop down to 65-70% of this weight to perform “speed reps.” For example if you deadlifted 500 for 3 reps you will then drop to 340lbs.  This is where you will be getting your volume work in so now perform 6 sets of 4 reps.  Each rep will be as fast as possible, and here comes the tough part.  We are trying to build conditioning at the same time so the rest period will only be one minute. By keeping the rest periods short, we will also be working on building muscle.  For the 4 week mini cycle your goal each week is to slightly increase your heavy triple, and then add 2 more speed sets until you reach the 3rd week.  The 4th will be a much needed deload.  Starting with 500lbs on the deadlift the program will look like this:

Week 1 Deadlift                500 x 3

Speed Deadlift  340 6 x 4 (sets x reps) 1 minute rest

Week 2 Deadlift                                510 x 3

Speed Deadlift  340 8 x 4

Week 3 Deadlift                                515 x 3

Speed Deadlift  340 10 x 4

Week 4 Deload

This will be a great way to get ready for an event that will be you know will be higher repetitions.  By the 3rd week you will be performing 40 reps in a very short amount of time, so you will be building great endurance to go 20 or more reps when it comes time to compete.


Now let’s look at a last man standing event which is a crowd favorite at any show.   In a last man standing event there is a set weight to begin with that every competitor must do to move on.  Every round the weight increases a certain amount until there is only one competitor left.  Most people train this event just trying to increase their one rep max, but with this event you are most likely performing a lot of reps until you even come close to what that might be.  When it comes time for the event many competitors are not prepared for the high volume that they fall short way before their actual 1RM.



Also once competitors start dropping out your rest time in between lifts will also drop making this event even more difficult.  Again training economy must be built up to withstand the volume of this event while increasing your one rep max so the answer again is “deadlift more.”  We are going to take a slightly different approach this time, but with the same general set up.  Since you will only be performing one rep at a time the goal each week will be to reach a heavy single, BUT you are not going to grind out a max rep until the 3rd week.  This is very important to follow, as you are not building strength by grinding out heavy singles every week. Like I said before, you will only stall out fast.  Also just to be clear, I am using the example of the deadlift but this setup can be used for any lift you would like to increase.


For the first week, set a goal for yourself to work up to a heavy single, but this does not have to be a new PR just yet.  You should leave a little in the tank, so you know you can increase it next week.  Let’s say you get up to 600lbs on the deadlift.   For your speed reps you will now be working at 75% so the weight is now 450lbs with 90 seconds of rest.  Now instead of increasing the amount of sets like last time, we will now increase the weight each week as that is the main goal while training for this event.


Week 1 Deadlift  600 x 1

                Speed Deadlift  450 6 x 2 90 seconds rest


Week 2 Deadlift   610 x 1

                Speed Deadlift  465 6 x 2


Week 3 Deadlift   620 (PR week)

                Speed Deadlift  475 6 x 2


Week 4 Deload


Using either of these programs will prepare you for any event you are training for.  Also these mini cycles can be repeated for as long as they continue to work for you.  Start each cycle over with your new max and use the given percentages to continue both increasing your weight and training volume.