Bladium CrossFit is a fitness training program with workouts consisting of constantly varied functional movements executed at high intensity.
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Hey Bladium Denver CrossFit Family!
In observance of Labor Day Monday 9/1/14. We will only have 8am and 9am Classes. All other classes will be cancelled.
Bladium Childcare will be open from 8am-11am!
10m cycle warm-up
1 min rest/transition
20 Walking lunges w/Empty Barbell
10 Jumping Squats w/Empty Barbell
10m cycle sprints
20 front rack walking lunges
10 overhead squats
5 HR Push Ups
10m cycle hills
20 Double Unders OR 40 Singles
6 Good Mornings w/Empty Barbell
10 Min EMOM
M-Comp & RX
Odd: Hugging Sandbag Carry (End of Court and Back)
Even: 4 Stone to Shoulder (95lbs-115lbs)
M1 & Simple Strength
Odd: Hugging Slamball Carry (End of Court and Back)
Even: 4 Slamball to Shoulder 50/40
12 Min EMOM
Odd: :45 Seconds Max Effort Shuttle Sprint (Half Parking Lot and Back)
Even: 12 Bent Over Row
*Score is total shuttle sprints. (Down AND back = 1 shuttle sprint)
M-Comp = :45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 115/80
RX =:45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 95/65
M1 = :45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 75/55
3×30 Hollow Rocks
—Chariots of Fire
–Ralph Waldo Emerson
Run to central park (we will leave at 5:35 sharp!)
**must pick a wall ball for the workout at the park
5×2 @ 70%-80% of 1 RM Squat Snatch
1 RM Power Snatch
6×2 Power Snatch @ 60%
* If you do not know your 1RM Power Snatch ask your coach about what an appropriate weight is for you.
6×3 KB Snatch Or Dumbbell Snatch
1 muscle up
M-Comp = 3 Snatches 135/95, 1 Muscle Up, 20 Wall Balls 20/14
RX = 3 Snatches 115/80, 3 Pull Ups & 3 Ring Dips, 20 Wall Balls 20/14
M1 = 3 Snatches (Ask Coach), 5 Banded Pull Ups & 5 Banded Ring Dips, 20 Wall Balls 20/14
* Mod today is based on Snatch Weight.
The Neurological Benefits of Clean and Snatch Complexes
What is a clean and snatch complex? Essentially, it’s the breakdown of these Olympic lifting movements into individual lifts. It is broken down in order to properly build each section of the complete lift. Each person’s complex may look a little different. My personal complex is very broken down. Others may be more efficient or further along in their learning and therefore may have fewer pieces broken down. If you are curious about my complex, here it is as an example:
- Thigh high hang pull
- Hang power clean
- Time-under-tension front squat
- Snatch grip deadlift
- Thigh high hang pull
- Hang power snatch
- Time-under-tension overhead squat
Okay, now that you know what a complex looks like and you may have even realized you’ve done them before, let’s go over some of the neurological benefits of these Olympic lifts and why we do them in complexes. We’re going to look at motor unit recruitment,proprioception, and the central nervous system and how using complexes trains each of these to make us better lifters.
Motor Unit Recruitment Patterns During Lifting
Yes, motor units (or neurons) are part of the neurological system. The ability to vary or graduate force is essential for performance of smooth, coordinated patterns of movement. For this to happen, muscular force can be graded in two ways:
1. Through variation in the frequency at which motor units are activated.
If a motor unit is activated once, the twitch that arises does not produce a great deal of force, but if the frequency of activation is increased so the forces of the twitches begin to overlap or summatethe resulting force developed by the motor unit is much greater. The best analogy I can give is Morse code. One click does not do much to show you what the person is trying to say, but increase the frequency of clicks and then you are able to decipher what the person is trying to communicate. This is a similar concept to motor neuron frequency. Force output of whole muscles is intensified through increased frequency of firing of the individual motor units. It should also be noted that this method of modulating force is particularly important in small muscles such as the hand.
2. Through varying the number of motor units activated, or recruited.
In large muscles, motor units are activated at near tetanic (maximum stimulation) frequency when called upon.Further increase in force output is achieved through recruitment of additional motor units. For example, say you are trying to lift a heavy king-sized, Memory Foam bed. You can’t lift it by yourself (maybe you can, but humor me for a second), so you add five other people to help you. With all five of you working together, you are able to lift the bed to its destination. If the activity requires near maximal performance (like a clean or snatch) most motor units are called into play, with fast twitch units making more significant contribution to effort (remember we all have both fast and slow twitch fibers in our bodies in different distribution). It’s important to mention this recruitment pattern takes time and is not 100% achievable in individuals who are untrained.
This is where complexes come into play. Breaking down movements can help the athlete adapt to bringing in more motor neurons and building recruitment patterns in muscle tissues.
Developing Our Proprioception
Proprioception is important in regards to new athletes and also relates to our beloved complexes. Proprioception involves specialized sensory receptors located within joints, muscles, and tendons. Because these receptors are sensitive to pressure and tension, they relay information concerning muscle dynamics to the conscious and subconscious parts of the central nervous system (CNS). The brain is thus provided with information concerning kinesthetic sense, or the position of the body in relation to gravity.Most proprioceptive information is processed at subconscious levels. Another aspect of proprioception is that it provides the CNS with info needed to maintain muscle tone and perform complex and coordinated movements.
Okay, so let me explain all of that. Let’s take the first part – kinesthetic sense, the position of the body. I will mention the snatch (because it’s my weakest lift). We need to know where we are in relation to the bar when we do a snatch, right? We can’t even see it the whole time! And I need to know when I have to receive the bar for the snatch to be successful. This sense of knowing where your body is in relation to the bar is something that is developed over time. It doesn’t just happen, but complexes can aid in this development.
The second benefit of bolstering our proprioception, coordination, is also something that is learned through practice. Throw someone into an Olympic lift right off the bat and we all know the coordination is not there yet. Doing complexes helps people coordinate the lift. By breaking down the overall movement, a person begins to understand when to perform the specific parts. The three common faults I tend to see in cleans are early pulls, slow elbows, and when to receive. Complexes can aid in all three of these faults, and aid in the proprioceptive aspects of learning the lifts.
The Role of the Central Nervous System
The CNS operates as a type of body control center and complex communication system. It is composed of a sophisticated network operating both chemically and electrically. First we need to understand how transmission works in the CNS. Transmission involves incoming information being transmitted via afferent (incoming) nerve cells to the ventral (underside) of the spinal cord. This information is then sent to the brain. Your brain interprets the information and decides on an action. The brain’s response is sent via efferent (outgoing ) nerve cells back down the dorsal (back) side of the spinal cord to your muscles. This is how you control your body in everyday situations without even really thinking.
But when first learning Olympic lifts, we tend to think too much. It’s not like everyday walking.Eventually you do want to get to the point where you lift without thinking, but this takes practice and time. Even then, advanced athletes are constantly tweaking their form and perfecting their lifts. Complexes can help build the lift into your memory so at least the fundamental movement is done without much thought.
Well, without conscious thought, that is. As far as what your brain is up to unbeknownst to you, that’s a different story, so let’s take a quick look at that, too.
Control of Skeletal Muscles in the Brain
Voluntary movements depend on the lower and upper motor neurons. Lower motor neurons have axons that leave the CNS and extend through peripheral nerves to supply skeletal muscles. Cell location is the anterior horns of the spinal cord grey matter and cranial nerve nuclei of the brain stem. Upper neurons form tracts that directly or indirectly control activities of the lower motor neurons. These cells are located in the cerebrum, brainstem, and cerebellum.
The precentral gyrus, located immediately anterior to the central sulcus, is called the primary motor cortex. The action potentials initiated in this region control many voluntary movements (think all your Olympic lifts). The premotor area is located anterior to the primary motor cortex and is a staging area in which motor functions are organized before they are initiated in the motor cortex. The determination is made in the premotor area as to which muscles contract, in what order, and to what degree.
Whew! Your body is up to a whole lot more every time you try to clean or snatch that bar than you probably even knew. And that’s why I wrote this article – so you can see there is more going on when you lift than what you think (literally). There are neurological benefits to Olympic lifting, but they have to be learned over time. Complexes can help new athletes build kinesthetic sense, and as they get stronger, they can bring in more motor neurons and advance their coordination. In saying this, we all have to start somewhere, which is where specificity loading comes into play. So start with complexes, and then move on to your full Olympic lifting movements.
1. Baechle, Thomas R and Earle, Roger W. Essentials of Strength Training and Conditioning. (Illinois: Human Kinetics, 2008), 95-100
2. Tate, Philip. Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 300-342
3. Hatfield, Rudolph C PhD. Guide to the Human Brian. (MA: F+W Media, inc), 94-96
4. Parker, Steve. The Human Body Book. (New York: DK Publishing), 69-98
Photos 1,2,3&5 courtesy of Shutterstock.
:30 Handstand Hold
25 Mountain Climbers
Find a 1 RM push press
6×2 Push Press
*Add weight ever 2 sets
6×2 strict press @ 80%
5×3 Strict Press (add 5lbs to last weeks weight)
1 minute row max calories
1 minute rest
1 minute max effort Toes 2 Bar
1 minute rest
1 minute max effort box jumps
1 minute rest
M-Comp= As written
RX = As written
M1 = T2B=V-Ups (everything else as written)
10 GHD Sit-Ups
:30 Right Side Plank
:30 Left Side Plank
Here’s what you need to know…
• Heel lifts help you stay more upright during the squat and prevent a valgus collapse caused by imbalances in the lower body musculature.
• Olympic shoes could help you early on in your squatting career, but they could hinder performance later.
• The majority of record-holding powerlifters don’t wear Olympic shoes.
• If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.
• If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.
As an undergrad and squat newbie, I struggled to reach 300 pounds. Having long legs, a short torso, and long arms, I was built to deadlift. By the end of my senior year I’d pulled 500 pounds but was still sorely behind on my squat. That summer a strength and conditioning coach gave me his old Olympic lifting shoes. My squat jumped 20 pounds as I was no longer turning the squat into a good morning. I continued to squat with Olympic shoes for a year before returning to wearing Chuck Taylors. After taking my Olympic squat shoes off and switching back to Chucks, the squat got easier. What the heck happened?
The proposed benefit behind using the squat shoe is that it allows the torso to stay in a more upright position, which reduces the shear stress in the lumbar spine while also increasing the engagement of the quadriceps muscles. Clearly, heel lifts helped me stay more upright during the squat and they help plenty of lifters by preventing a valgus collapse that may be caused by imbalances in the lower body musculature, but will they help a more advanced lifter squat more weight?
Flats or Heels?
Olympic shoes helped early on in my squatting career but later they seemed to hinder performance. Why? And what’s best for you? In order to figure this out we need to examine how the use of a heel lift affects squatting mechanics in bodyweight squats and moderate intensity squats and if that translates to squatting closer to, or at, a 1-rep max. One of the other theories concerning the benefits of lifting shoes (with at least a 2-inch heel) has do with increasing ankle mobility, which decreases the tension in some of the lower body musculature. This may help with knee control while reducing foot pronation.
There haven’t been many studies done on squatting with Olympic shoes, but Sato, et al. showed that subjects using squatting shoes and squatting 60% of 1RM experienced a decrease in the amount of forward trunk lean. That reduced trunk lean translated into decreases in the shear forces imposed on the lower back. (They used 60% because they found that using 80% of the subjects’ 1RM varied squat speed, which altered the kinematics of the squat.)
This knowledge might be good for strength coaches working with inexperienced athletes. Olympic shoes might help beginner to intermediate squatters maintain a more upright posture and therefore better form. They would be good for trainers who work with clients with low back pain that’s brought on by shear forces as well. That’s great information to have, but what about the people who are past – or looking to push past – the intermediate level? The squatters looking to hit 400-plus pounds?
A quick examination of the footwear of elite level squatters shows that most of them aren’t wearing Olympic weightlifting shoes. T Nation contributor John Gaglione squats nearly 900 pounds… no weightlifting shoes. At my last meet, Andrew Hollenbeck had an incredible raw 505 squat at 148 pounds. No weight lifting shoes. Jim Howell has a geared squat of over 800 pounds. No weight lifting shoes. If you look at record-holding powerlifters you see that the majority of them don’t wear Olympic shoes. In fact I was scolded for wearing mine when I took a trip down to Allentown, PA to lift at a powerlifting gym there.
So if Olympic shoes supposedly improve form by allowing the lifter to stay more upright, then why don’t we see elite-level squatters wear them? To my knowledge the research on squat shoes for elite lifters and how it alters the squat is nonexistent, so we can only guess. The Sato study mentioned earlier only recorded how the squat changed at 60% of 1 RM in collegiate athletes who may have been strong (weight used was not given), but certainly weren’t elite level strength. We do know that increasing load changes kinematics. It’s entirely possible that they would have gotten just as much of a forward lean with 90% of their load with and without squat shoes.
The other aspect that has to be examined is the stance that elite powerlifters use. In a study examining the biomechanics of the squat, Escamilla, et al. examined 39 powerlifters and grouped them into three normalized stances. These stances ranged from 87-196% of shoulder width. They were divided into narrow, medium, and wide. Interestingly, there were no differences in trunk angle (anterior bar displacement) between the two groups. There was, however, a difference seen in forward knee movement with the narrow stance having approximately a 4-6 cm greater forward knee movement than the wide stance group. This indicates that they had more of a quadriceps-dominant squat pattern.
As you recall, wearing Olympic shoes allows the knees to come forward more, which allows for a more upright torso position. Looking at Olympic weightlifters during the catch phase of the snatch or clean, you can see the knees are well over the toes and the torso is relatively upright. However, it seems that this doesn’t matter for powerlifters. This could perhaps be attributed to other things Escamilla found – that powerlifters don’t have to squat as deep, that the bar is on their back (instead of their shoulders), and that lifters with a wider stance had more hip flexion than those with a narrow stance.
The powerlifters may be doing a hip-dominant squat that engages the glutes and hamstrings more than the quadriceps. Of course, if the narrow-stance powerlifter experienced more knee flexion than hip flexion, then perhaps the Olympic shoes would help them. A squat with more knee flexion may engage the quadriceps muscles more and that’s one of the benefits of using the Olympic shoes.
So What Kind of Footwear Should You Be Wearing?
If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.
Are Olympic weightlifting shoes the answer to your squatting dreams? It depends on a few things like, what level squatter are you? What type of squat you have? Is it quad dominant like an Olympic lifter or hip dominant like a powerlifter? And finally, what are your goals? If you’re a beginner or intermediate level squatter, Olympic shoes may help you increase your numbers. Based on the available research on low to moderate intensity squats, it seems that Olympic shoes and heel lifts may help you improve squat form and in turn move more weight. The increased quadriceps activity from wearing Olympic shoes may help lifters get bigger quads as well. If your goals lead towards bodybuilding and bigger quads rather than powerlifting, Olympic shoes may help.
If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.
Is your goal to just squat as much weight as possible? Since your goal is to squat a house I can assume you already have a decent squatting base and are past or close to breaking past the intermediate level. Hypertrophy is just something nice that comes along with lifting big weights but it’s not your main concern. If you have a medium to wide stance your squat is more than likely hip dominant and it works the glutes and hamstrings more than the quad dominant squat.
As such, I’d recommend wearing Chuck Taylors. We rarely see elite powerlifters moving big weight in Olympic shoes. Not only is it the preferred footwear of powerlifters, but Chucks are also considerably cheaper so you’re not breaking the bank on a 200 dollar pair of squat shoes. Research on squat shoes in elite level squatters, to my knowledge, is nonexistent so trusting the guys who wear Chucks with 800-plus pounds on their backs seems to be the best answer we have now.
To quote Louie Simmons, “As far as shoes go, Converse Chuck Taylors are best. Don’t have $100 shoes and a 10-cent squat.”
10 Goblet Squats w/Light KB
10 Single Leg Deadlift w/Light KB
Coach Alex’s 26th birthday challenge!
26 Back Squats @ body weight
* You have to do 10 Burpees every time the bar touches the ground.
** Do this before or after class.
*** This is optional
M-Comp & RX
10 x 2 Hang Power Clean
* Increase weight every 2 sets. 5 times.
M1 & Simple Strength
5×3 Power Clean
“Alex’s B-Day WOD of POWER!”
10 Ball Slams
15 Russian KB Swings
M-Comp = 5 Deadlifts 315/225, 10 Ball Slams 40/30, 15 Russian KB Swings 70/53
RX = 5 Deadlifts 225/135, 10 Ball Slams 30/40, 15 Russian KB swings Red/Yellow
M1 = 5 Deadlift (Ask Coach), 10 Ball Slams 20/14, 15 Russian KB Swings Blue/Green
2 Min Row
5 Broad Jumps
5 Ball Slams
10 Back Squats w/Empty Barbell
10 Front Squats w/Empty Barbell
10 OH Squats w/Empty Barbell
10 Min EMOM
Odd: 3 OH Squats @ 75% of 1RM
Even: 3 Muscle Ups
Odd: 3 Front Squats @ 80% of 1RM
Even: 3 Strict Pull-Ups + 3 Strict Dips
Odd: 3 Back Squats @ 70% of 1RM
Even: 3 Strict Pull-Ups OR 3 Negatives OR 10 Ring Rows
3×5 Back Squat (Add 5lbs to weight from last week)
8 Min AMRAP
2 or 5 Thrusters
5 Handstand Push-Ups
20 Double Unders
M-Comp = 2 Thrusters 135/95, 5 Handstand Push-Ups, 20 Double Unders
RX = 5 Thrusters 95/65, 5 Handstand Push-Ups, 20 Double Unders
M1 = 5 Thrusters 75/55, 3 Wall Walks, 40 Single Unders
20 Flutter Kicks (4 Count)
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
* If you are competing in Girls Gone RX go through a dry run of the WOD’s. Give yourself proper rest in between workouts and work on pacing and how they felt. If you have any questions or want advice contact Caleb or Alex about competition strategy.
At the Crossroads Between Yoga and CrossFit
by markalewine | August 15, 2014 2:00 am
My wife started to believe she wasn’t going to be able to be an active person.
Her back was in constant pain. Sometimes it was crippling while other times it was just a dull ache, but the pain never stopped. As a CrossFitter and yogi, she grew more and more discouraged she would have to give up her active lifestyle.
Living with Back Pain
She’s dealt with chronic back pain for several years, going back to when she was pregnant with our now 12-year-old daughter. She would turn or bend a certain way, her back would hurt for a day or two, and then the pain would progressively go away. She occasionally visited a physical therapist, but it never progressed beyond a level she couldn’t manage.
That changed, however, in October of 2012, when she spent 16 hours on the floor of our daughter’s nursery. I was driving to visit a friend when I got a call from her screaming for me to come home. When I arrived, she was in complete agony. All she did was bend over to get our five-month-old baby out of the bath and the worst pain of her life leveled her. I was helpless and terrified there was permanent damage done.
Our ordeal ended with a trip to the ER, where she was given muscle relaxers, steroids, and morphine. Even after all that, she was still in pain.
Her back went out three more times over the next ten months. She tried addressing the problem by stopping forward folds in yoga, as well as kettlebell swings and deadlifts in CrossFit, but the fear of her back going out again hung over us all the time. It was like living in a suspense thriller and the enemy was waiting to lay her out again. Surgery was becoming a real possibility.
It was around this time that a local chiropractor began attending my wife’s regular CrossFit class. We knew nothing about chiropractors at the time other than some people swore by them while others hated them, but we were ready to try anything. At her initial exam, he showed us she had bone degeneration along her spine and had lost disc height in her lower back. It was so bad that he showed me one of her legs was significantly longer than the other.
This was the culprit. This was the villain stealing her from our family.
Serendipitously, our chiropractor was also a CrossFit coach opening a box along with his new practice. At the same time, my wife began taking classes to become a yoga instructor at her local studio. Though seemingly polar opposites on the surface, her two loves in her active life began working together.
While CrossFit focuses on PR’s and making gains in weight, speed, and time, yoga emphasizes accepting where you are, listening to your body, and having respect for what your body needs.
Proper alignment and form became the most important part of both yoga and CrossFit for her.
Here is just one example of how we’ve applied what she’s learned in yoga to a lifting movement in CrossFit — a squat clean:
A CrossFit athlete attempting a clean is typically instructed to:
- Have proper Grip
- Maintain a straight (or neutral) back
- Use force to rip the bar off the ground
- Open hips
- Shrug hard
- Pull the elbows high
- Drive under the bar
- Stand up without losing integrity in the back or allowing the knees to collapse inward
However, with the increased awareness she’s gained through her yoga practice, we’ve learned there are several more fine-tuning adjustments an athlete can use to get even more from their lifts and maintain proper alignment to prevent injury.
1. It’s not just about keeping a straight back. An athlete can prepare his entire body before the lift to work in concert in bringing the bar off the ground. Begin with bringing awareness to the ribs. Be sure they aren’t thrusting out to keep the back straight; instead, use the muscles in the back to keep your alignment.
2. With your hands on the bar, turn your elbow creases forward, pushing the shoulders down and back creating more stability around the spine.
3. The feet might be the most overlooked and underutilized part of any lift. When we just stand up out of a lift, there are 26 bones and 20 muscles in the feet that can dramatically improve stability and explosiveness in a lift if we know how to use them. In yoga, this practice is called pada bandha, and it’s achieved by activating the muscles that create the arches in the feet. Here’s how it’s done (via Teaching Yoga by Mark Stephens):
- Bring your feet together and spread your toes widely apart.
- Lift your toes and find the inner edges of the balls of your feet, then press that point into the floor.
- Repeatedly lift and and release your toes while keeping the inner edges of the balls of your feet grounded.
- Keep your inner arches and ankles lifted and “feel how this creates a sense of lifting the center of each foot like a pyramid.”
- By creating this pyramid as a foundation, an athlete is able to force themselves up by creating tension against the floor.
These are only three simple adjustments you can apply to your next WOD, but there are endless other ways yoga has helped us better understand our bodies and therefore use them in a more powerful way in CrossFit.
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_yo54.jpg
- kettlebell swings: http://www.tabatatimes.com/improving-your-kettlebell-swing/
- deadlifts: http://www.tabatatimes.com/deadlifting-will-get-laid-will-make-awesome-8-common-deadlift-mistakes/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_142.jpg
- squat clean: http://www.tabatatimes.com/squat-cleans-how-low-can-you-go-2/
- Teaching Yoga by Mark Stephens): http://http://markstephensyoga.com/blog/feet-pada-bandha
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/DSC_2774.jpg
- Contributor Network: http://www.tabatatimes.com/category/all_posts/columns/contributor-network/
- Mark Alewine: http://mark-alewine.blogspot.com/
- back pain: http://www.tabatatimes.com/ask-the-doc-i-have-lower-back-pain/
- yoga: http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
- kettlebell swings,: http://www.tabatatimes.com/improving-your-kettlebell-swing/
Source URL: http://www.tabatatimes.com/yoga-taught-alignment/
Copyright ©2014 Tabata Times unless otherwise noted.
5 rounds of: AMRAP 3:
3 Power Cleans 135/95
9 Air Squats
1 minute rest between rounds. Your score is total rounds + Reps. Pick up where you left off each round.
Matt Chan Update. Very important member of the Denver CrossFit community and the CrossFit community in general! Glad to see he’s ok.
(RX: 225/155; M1:185/135; M2: 135/95)
Handstand push-ups (M1: wall walk)
:30 Jumping Rope
:30 Ground 2 Overhead w/ Plate
10 Min EMOM
Odd: 8 Single Leg Deadlifts (4 each Leg) 135/95
Even: 2 Rope Climbs
Odd: 8 Single Leg Deadlifts (4 Each Leg) 95/65
Even: 2 Rope Climbs
Odd: 8 Single Leg KB Deadlifts (4 Each Leg) Red/Yellow
Even: 4 Lying to Standing rope pulls
M-Comp = 400m Run, 6 Deadlifts 315/225, 40 UNBROKEN Double Unders
RX = 400m Run, 6 Deadlifts 225/135, 40 Double Unders
M1 = 400m Run, 6 Deadlifts (Ask your coach), 80 single unders
* There are big jumps between these weights on the deadlift. Without having to write a bunch of different MOD’s, you should ask your coach about what your optimal weight for the DL should be. This is a workout where the reps are low but the weight should be heavy. Your score is based on your weight. If your weight doesn’t exceed or meet the mod higher than the one you’re in it will remain in the category you’re technically in. For example, if I decided to do 275lbs on my deadlift, I am still in the RX category because i have not met the weight required for M-COMP.
* Do 1 max L-Sit then immediately do a max plank. Rest in between rounds.
“Dont Stop Believing… Unless your dream is stupid” Kid President & Journey
Teams of 3
6k Row (total)
0-2k, overhead KB carry (45/26)
2k-4k, front rack KB carry (53/35)
4k – 6k, farmer KB carry (70/53)
1 person rows, 1 person does KB carry, 1 person rests
(coaches note: the KB carry is best done in a 20meter x 20 meter square. So we can put the rowers in the middle, and have the carries do laps around rowers. 3 laps should be good. Ideally the total carry distance for each carry should be mid line of field to goal, back to midline)
10 Min EMOM
5 x 3 Split Jerks @ 75%
3 x 10 Bent Over Row. Heavy but doable
5 x 3 Push Press @ 75%
3 x 10 Bent Over Row. Heavy but doable
1 RM Strict Press
KB Box Step Ups
Ring Dips/Push Ups
* Your MOD is based on KB weight today
**M-COMP is muscling up into all ring dips
M-Comp = KB Step-Ups 70/53, Muscle Up in to all Ring Dips, Burpees
RX = KB Step-Ups Red/Yellow, Ring Dips, Burpees
M1 = KB Step-Up Blue/Green, Push-Ups, Burpees
I’m a huge Dwayne “The Rock” Johnson fan. Those who have spent any extended periods of time with me should know that since it’s what makes up 90% of my dialogue. Oh, we haven’t kicked it? Then listen to the end of Episode 67 of our podcast, it should provide some context. A little known fact, my legal birth name is actually Luke Dwayne The Rock Johnson Summers. That said, it shouldn’t surprise you that I was one of billions if not trillions of people on this earth who saw the blockbuster hit, and Oscar bound feature film Hercules, starring Dwayne “The Rock” Johnson. Without spoiling the movie, I’m going to go into a bro-nalysis of “exactly” how strong The Rock is based off of 3 training methods that I observed in the movie. I’m not going to dogpile on the any of the 12 labours that were so elegantly depicted in the film. There is potential that folk lore played a part in those stories and could affect my bro-nalysis. Instead I’m going to analyze 3 scenes that stood out to me as significant feats of Field Strength. To calculate how powerful Hercules is I’m going to be measuring total kinetic energy in Joules, and then using Power = Work / Time, and then using our Tendo unit to compare movement patterns.
METHOD 1 – D/SL H WAGON KICK PRESS
In one fight scene, Hercules and his army are engaged in battle from all angles. As their defense begins to fall, Hercules puts his training to the test to clear out a number of enemies with a large wagon to clear way for the cavalry. He strikes the elevated end of wagon with his battle club to teeter it up vertically (an impressive feat in it’s self) and then kicks that sucker across the field at the bad guys!! The wagon was of a two wheel variation that I estimate tipped that scale at roughly 1,300 lbs / 590kg. I got that info from this seemingly reliable internet article about wagons used to travel the Oregon trail, and while wagon technology surely improved since Hercules’ time, I can only estimate that gross wagon weight didn’t improve as they were built from the same materials. In the scene, the wagon travels about 25ft / 7.6m in 3 seconds. So let’s get to work:
KE = .5 x 590kg x (5m/s)2 + 0 = 7,375 Joules
Power = Work / Time = 7,375 Joules / 1.5 s = 4,916 watts of power with a single leg
METHOD 2 - SA V HORSE AND WARRIOR POWER TOSS
In a later fight scene Hercules and his army, having time to improve their skills through intense training, take their enemy by surprise with an impermeable defense against a more skilled and much more able opposing force. The commanding enemy warrior puts a bead on Hercules from across the battle field and charges on horseback for a chance to cut down the legendary warrior. Long story short, the battle field clears and this becomes a mano-a-mano showdown and Hercules topples the warrior and his horse in an AMAZING display of athleticism, power, and Field Strength; a 10ft / 3.3m single arm vertical horse and warrior power toss. This horse was HUGE, so I assume based off of this reliable source it weighed in at 2,000 lbs / 900kg, and the warrior equipped with sword and armor likely weighed in at 240 lbs / 110 kg. Gross warrior-horse weight comes to 2,240 lbs / 1,010 kg. My estimate is that the horse was airborne for about 1 second. MATH!
KE = .5 x 1,010 kg x (2.64 m/s)2 = 3,519 Joules
Power = Work / Time = 3,519 Joules / 1 s = 3,519 Watts of power vertically with a single arm.
METHOD 3 - H GIANT MARBLE STATUE PUSH
Hercules stifles an approaching enemy army by pushing a giant statue over, crushing many of them and blocking their path to he and his commanding officers. While definitely impressive, this grindy feat of strength took much longer than any single horizontal push should take in training. The entire rep took about 12 seconds, 10 of which were strain just to break the statue loose. Once the statue started moving the whole rep took about 2 seconds. The statue was carved of marble, stood approximately 45 ft / 13 m, and averaged a circumference of 7 ft / 2.13 m. That puts the approximate volume of that statue at 1,731 ft3 / 49 m3. Marble weighs about 160lbs per ft3 so the statue weighs approx 276,960 lbs / 125,890 kg. Hercules shifted the statue about 3 ft / 1 m to get it to topple. Let’s calculate!
KE = .5 x 125,890 kg x (.5 m/s)2 = 15,736 Joules
Power = Work / Time = 15,736 Joules / 2 s = 7,868 Watts of power in a horizontal press
SO WHAT DOES IT ALL MEAN
Using the bro science above and some testing at Power Athlete HQ with our Tendo unit, I’m going to extrapolate exactly how strong the Hercules really is in units of Luke. I strapped on the tendo unit and tested my movements UNLOADED and got the following data:
D/SL H WAGON KICK PRESS
I registered 949 Watts through this movement pattern to Hercules’ 4,916 Watts. That means that Hercules is 5.18 times more powerful in the single leg horizontal kick press.
SA V HORSE AND WARRIOR POWER TOSS
I registered 1,214 Watts through this movement pattern, which I must admit is probably one of my more powerful patterns, vs. Hercules’ 3,519 Watts. Hercules, again, out matches my power by a factor of 2.89.
H GIANT MARBLE STATUE PUSH
In the final analysis, I was able to score 989 Watts in the horizontal press to Hercules’ 7,868 Watts. Not my best performance, but, you know, I have this shoulder thing nagging me and I probably could have done better. Either way Hercules smashes me, coming in 7.95 times more powerful.
The Rock is a B.A.M.F. and the movie Hercules is LEGIT. Our buddy Hercules embodied the Field Strength that we covet here at PAHQ, and built it by kicking around some wagons, tossing some horses, and pushing some statues and called it a day. While the numbers and science are completely uncontrolled and observational, they do seem directionally accurate. For example, the mythological Hercules has a single leg kick press that’s about 5 times more powerful than mine, and that seems about right.
6 Broad Jumps
5 Inch Worms
2 Min Row
10 Min EMOM
Odd: 3 Dead Stop Paused Front Squats @ 75% of 1RM
Even: :20 Handstand Hold
Odd: 3 Dead Stop Paused Back Squats @ 75% of 1RM
Even: :20 Handstand Hold
Odd: 3 Back Squats @ 75% of 1RM
Even: 2 Wall Walks
3×5 Back Squat
Complete 4 rounds:
Each round lasts 2 minutes, during the round complete:
4 Power Cleans
Max Rep – Ball Slams
*Rest 1 minute between rounds
** You will do 4 Power Cleans and for the remainder of the time you will do max reps of Ball Slams. Score is total Ball Slams.
M-Comp = 4 Power Cleans 185/115, Ball Slams 40/30
RX = 4 Power Cleans 135/95, Ball Slams 30/20
M1 = 4 Power Cleans 95/65, Ball Slams 20/14
150 Sit-Ups For Time
Four Things I Learned from Being Bad at CrossFit
by Hilary Wiebe | August 18, 2014 2:00 am
You know those people with natural athletic ability? The people who can walk into just about any sport, and — even if not excelling — look at least competent with little to no effort? I am not one of those people. And so when I started CrossFit almost a year ago, I had a lot to learn. I often still feel like I’m working my way up from the bottom of the whiteboard.
But starting from the bottom is not always a bad thing. In fact, it has provided me with constant opportunities for growth, and helped me learn some of the following lessons along the way.
1. There’s no such thing as being bad at CrossFit.
I could just see my coaches (and coaches at boxes everywhere) cringing as I typed the title of this article. No good coach, CrossFit athlete, or really anyone other than yourself would ever tell you that you were bad at CrossFit. Sure, we all have different backgrounds, abilities and skill levels, but that only makes us different, not any better or worse.
Anyone can (and should) start CrossFit from any fitness level. The workouts are easily scalable. The important thing is getting the intensity that YOU need to get a good workout. One of my biggest fears when I started CrossFit was that, due to my lack of athleticism and physical prowess, I would feel like a total loser. But, thanks to great coaching and community, the opposite was true. I was instantly welcomed, supported and encouraged, not because of any perceived ability (or lack thereof), but because I showed up and did the work, right alongside everyone else.
2. Celebrate achievements & savour the victories, big or small.
If you started CrossFit, and could already do pull-ups, push-ups from your toes, rope climbs, handstands, and double unders — or could do them in relatively short order, at least — congratulations, I hate you (just kidding!). On the other hand, if you’re like me, you have to fight hard, put in your time, and work on these skills day in and day out.
Case in point? Handstands. I practiced kicking up to the wall almost daily for over 3 months before I got it, and it’s still an inconsistent skill for me. But you better believe I celebrated once I got there. I didn’t RX a WOD with push-ups until I had been CrossFitting for 9 months. The smile on my face after that workout? Priceless.
My point is, if things come easily to you, the accomplishments don’t mean quite as much. But if you fight hard for every success, working long and hard on a skill day in and day out, the victory is that much sweeter.
3. Don’t take yourself (or your training) too seriously.
Imagine working on the same skill multiple days a week, for months at a time, and feeling like you’re getting nowhere. Or there’s those times when you are stuck at the Same. Weight. Forever. on a certain lift. It’s not hard to imagine yourself getting frustrated and wanting to give up, right?
So laugh it off. There are definitely days when I get annoyed at my seeming lack of progress. But anyone who has worked out with me much at all would tell you, I love to laugh and am always cracking a joke. If you can maintain a positive attitude and enjoy your training despite the occasional down day, it makes things that much more enjoyable. You need to love what you’re doing and have fun, PRs or not. And when something hilarious happens, like smacking yourself in the forehead with a barbell on a snatch gone wrong (true story), do yourself a favour and share a good laugh with your coach.
4. You’re stronger than you think you are.
Lots of people in CrossFit talk about “mental toughness” with good reason. The longer you CrossFit, the more you’ll realize it’s as much (if not more) about mental strength as it is physical. More times than I’d like to admit, I’ve taken breaks in the middle of a workout because I felt like I “needed” them, only to finish the WOD and be thinking that it wasn’t that bad and not feeling that tired. There’s nothing worse than finishing a workout and knowing you could have pushed yourself harder.
You have to have the grit and determination to push through and believe you CAN do it. I struggle with this, as I have never done any sport competitively or seen myself as an athlete. I still battle the thoughts that say I don’t belong here, or that I can’t do it. From my personal experience, the more you believe in yourself, push through the pain and past your comfort zone, the more you will shock yourself with what you’ve achieved.
The more I think about it, the more I realize that maybe it’s a good thing that I started out “bad” at CrossFit. I may have to fight hard for every achievement, but I always know I’ve earned every victory I’ve got. I can look back at my CrossFit journey thus far and see that the hours of hard work and dedication have gotten me to where I am today. And there’s nothing “bad” about that.
Follow Hilary Wiebe on Twitter at @HungryHealthyH.
- whiteboard: http://www.tabatatimes.com/5-whiteboard-misconceptions-ruining-crossfit-experience/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_mil301.jpg
- coaches: http://www.tabatatimes.com/rick-scarpulla-so-you-want-to-be-a-coach/
- scalable: http://www.tabatatimes.com/scaling-with-a-purpose/
- community: http://www.tabatatimes.com/crossfit-community-why-working-out-in-a-group-matters/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_asc52.jpg
- pull-ups: http://www.tabatatimes.com/improving-your-pull-ups/
- rope climbs: http://www.tabatatimes.com/trainer-rope-climbs/
- handstands: http://www.tabatatimes.com/simple-steps-to-holding-a-handstand-like-a-pro/
- double unders: http://www.tabatatimes.com/double-unders/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_asc40.jpg
- snatch: http://www.tabatatimes.com/why-we-snatch/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_pdm183.jpg
- mental toughness: http://www.tabatatimes.com/rick-scarpulla-strengthen-your-mental-game/
- mental strength: http://www.tabatatimes.com/mental-strength-high-intensity-athletic-performance/
- Hilary Wiebe: http://www.tabatatimes.com/author/hilarywiebe/
- @HungryHealthyH: https://twitter.com/HungryHealthyH
- Contributor Network: http://www.tabatatimes.com/category/all_posts/columns/contributor-network/
- Hilary Wiebe: https://twitter.com/HungryHealthyH
- coaches,: http://www.tabatatimes.com/rick-scarpulla-so-you-want-to-be-a-coach/
- mental toughness,: http://www.tabatatimes.com/rick-scarpulla-strengthen-your-mental-game/
Source URL: http://www.tabatatimes.com/four-things-learned-bad-crossfit/
Copyright ©2014 Tabata Times unless otherwise noted.
The 2014 Fossil Games happened this past weekend at Bladium CrossFit and it was a blast! We work hard to make the event possible, but we would be no where without our Bladium Community, volunteers, and sponsors! We could not do it with those people. Thanks for another great year!
Congrats to all of the Bladium Teams who competed this past weekend. Great showing guys!
5 lap run
4 lap run
4 lap run
45 thrusters (guys use a 45# pound bar, gals do the same or scale)
4 lap run
45 flutter kicks (4 count: 1,2,3,4, ONE, 2,3,4, TWO)
4 lap run
5 lap run to finish
2 Min Row
50 Pull-Overs (Total) w/ Wall-Ball & Partner (8-10 lbs Guys, 4-6 lbs Girls)
10 Hollow Rocks
:30 Plank Hold
10 Ground 2 OH w/ Plate
7×2 @ 60% of 1 RM Squat Snatch
10 x 1 Power Snatch + 1 Squat Snatch + 1 OH Squat
* This complex does not need to be quick. Take your time focus on form.
10×2 Power Snatch
3×5 Strict Press
* Choose a light weight
7 Minute AMRAP
Parking Lot Sprint
M-Comp= 5 Power Snatches 115/80, 2 OH Squats 115/80, Parking Lot Sprint
RX = 5 Power Snatches 95/65, 2 Front Squats 95/65, Parking Lot Sprint
M1 = 7 Ball Slams 40/30, 10 Slam Ball Squats 40/30, Parking Lot Sprint.
DFL (Dead Freaking Last) and Proud of It!
DFL (Dead Freaking Last) and Proud of It!
Written by Melissa Hurley
There is no shame in being the last one working.
There is no shame in scaling.
There is no shame in finishing Dead-Frustrating-Last.
Because to DFL means you started, and better yet, it means you finished.
My mom is in her 60s and she is a CrossFitter. Some days she’ll text me saying, “I’ve had my workout clothes on all morning…does that count?” Other days she texts me a before and after picture with the caption “Showed up and finished – dead last but I finished.” She is my inspiration! She reminds me that taking the little steps makes us a winner. Without the little steps, we don’t get anywhere; sometimes the big steps are overwhelming, but little steps back to back make big gains.
Another inspiration to me in the gym is one of our Invictus athletes, Nini Hafoka. Nini started CrossFit at the beginning of the year with the goal to do 30 minutes. Come to class, warm-up, do the first portion of the programming and go back to work. Now she is challenging herself to attend the total hour class on Saturdays and one additional during the week. Nini took a small step and was probably a little scared. She started CrossFit, set a goal plan and is making huge gains and success. She got started, she shows up and she is finishing strong everyday.
Even if you finish with a single second left on the clock – you had a choice. You had the choice to try and crank out those last wall balls until the buzzer rang, or to give up and let the time slip away. You endured the pain longer than anyone. Your pain and your fatigue is no less significant than the person who finished first, and yet, you endured it for minutes longer.
Look up, stand tall, be proud. You finished! You chose to break through the barrier of self-doubt and muscle failure to create a new benchmark within yourself. You chose to reach deep and finish when there was no one left to beat.
DFL is not a mark of shame – it is a mark of pride, an acknowledgement of the courage it took to keep going when it was just you against the clock, a battle that you won. Show up, dig deep, give 100% of whatever your 100% is for the day, and finish strong.
DFL? Right On!