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1000m Row @ 80% intensity
*On a 1-10 Scale this should feel like an 7/8
2 Min Rest….
3 Shuttle Sprints. (Yellow To White, Yellow To Yellow,Yellow 2 Wall)
* 45 Seconds rest in between sprints
2 Min Rest….
15 KB Swings Red/Yellow
1000 M Row
:30 HandStand Holds
10 G2OH w/ball
10 Lunge and Twist
20 Pullovers w/ball (Partner)
The Air Squat.
*Yes the air squat. The most fundamental movement of CrossFit that 95% of CrossFitters do not know how to do!
15 Min AMRAP
4 Power Cleans 135/95
5 Pull Ups
6 Lunges (Total)
2 Power Cleans 185/130
by MIKE CAISSE|DPT
As athletes, as weekend warriors, as normal functioning humans we rely on motor control. What is motor control? The simple explanation:
- It’s the brain’s ability to communicate with and manipulate the body throughout space. Think running, jumping, swimming, rowing, grappling, yoga, burpees, kipping, snatching,cleaning. Or even twerking if you’re into that sort of thing.
Why do we need motor control? Based on neuroscientist Daniel Wolpert’s research the only reason we have brains is for producing adaptable and complex movements (Wolpert, 2013). Thankfully, as humans we’ve evolved from requiring such movements and motor control to capture prey/avoid large saber-toothed animals to requiring them to avoid injury and improve our body’s capabilities.
Obviously neither motor control nor its physiology are simple. As physiotherapists at Movement Rx, we have had the pleasure of studying motor control at the doctoral level and restoring appropriate motor control is exactly what we do for a living. One of our goals is to help people understand the WHY behind movement inefficiencies. I’ll get back to that, but for now let’s cover a great tool to illustrate motor control.
A reflex arc is the simplest and most primitive form of motor control. Please take a look at this simple model:
Mechanical receptors in your joints, muscles and skin help you gather information to perform movement tasks (you have other senses, however, for simplicity I’ll use these three). As you perform movements that produce positive outcomes those movements are stored in the brain as a motor pattern for later use. Those movements that produce negative outcomes are inhibited. Your brain has been building a database of movement since you were born to make your life easier. The reflex arc shown above demonstrates rudimentary motor control of the knee joint and thigh musculature. A stimulus produces a sudden stretch in the quadriceps and they contract as the hamstrings relax. This level of motor control does not even have to travel up to your brain, it’s a reflex- it’s so old that it is hard wired into your spinal cord to respond the same way every time.
Unfortunately, in life we encounter circumstances that cause us to move poorly. Commonly we see athletes who have decreased hip and ankle mobility caused by prolonged sitting and wearing shoes that have an excessive ‘drop’ – think any shoe where your heel is higher than your toes. (Yes, that means most of the shoes you own.) This causes the athlete to lose the ability to express optimal movement when walking, running, squatting, etc. Feet turning out, arches collapsing, knees pointing in, pelvis dropping on one side – these are all indicators of an athlete having learned a movement pattern that is incorrect.
These aforementioned positions are not ideal and not congruent with the design of the body and it’s capacity to move. You can get away with moving like this for a while…until you can’t. Over time the tissues will fail when repetitively exposed to these load cycles while in poor positions. Dr. Kelly Starrett/K-Starr calls this “spending your genetics.” Most of us have been moving like this for the majority of our lives because no one told us it was a problem.
Why It’s A Huge Problem
Statistics suggest that most of us have poor movement patterns. As humans get bigger, stronger, and faster, our joints are playing catch-up. Poor or inefficient movement patterns are thus compounded. ACL injury rates in females in 2010 increased three times that of males since the year 2000 (Hewett 2010). And it’s not only females who are having issues with motor control – as evidenced by the numerous athletes in the NFL – including RG3 – and other sports leagues who have sustained season ending non-contact related ACL injuries.
Many athletes have not been taught how to leverage the neuro-musculoskeletal system and how to improve their mobility in order to jump and land or to run and cut properly.
Reclaim Movement And Rewire Your Brain
For improving motor control of the knee there are outdated theories about the importance of training the VMO to contract faster or harder in order to establish control of forces on the knee. Realistically, however, you cannot train one quadriceps muscle to contract independently of the others. The quadriceps are integrated as part of a system of systems. They help control active saggital (i.e. vertical) and frontal plane movement of the knee along with several other muscles. The hip musculature controls active transverse (i.e. horizontal) plane movement of the knee with the help of several other muscles. If you have poor mobility and poor neuromuscular control at the hips or trunk you are likely to have poor neuromuscular control at the knee. This means you will experience a greater valgus forceabout the knee when challenged under load or when fatigued – not a good thing (see image). The important message is that the entire system, the body, must experience and repetitively practice the appropriate movement pattern with varying degrees of feedback in order to reorganize the motor pathways (akin to turning copper wiring into Ethernet cable).
Naturally you may be asking, “So now what, doc?” Well, the following is the chain of events that will help in redirecting from a poor neuromuscular recruitment pattern to an appropriate one that will help reduce the risk of knee injury.
- Find out if you’re using a poor movement pattern and stop using it! Learn the correct movement from a movement specialist or a legitimate coach. If you’re having pain or have plateaued in your training, there’s a good chance your movement patterns are off.
- Achieve normal trunk, hip and ankle mobility so that you don’t walk like a duck and so you can get into appropriate positions (bottom of pistol squat). If you need help, see a movement specialist or a physiotherapist with specifically relevant experience.
- Reinforce the correct movement pattern through coaching, practice, mental practice and observation.
- Blast your nervous system with exercises that place a high demand on the motor control feedback mechanisms of the lower extremities and trunk, while maintaining good positions that leverage your anatomy and physiology.
So, continue learning about your body and remain vigilant about its movement patterns. Do not hesitate to contact a professional if you’re struggling with any chronic pain or discomfort brought on by bad movement patterns!
“The real reason for brains” Wolpert, Daniel. Ted Talks., n.d. Web. 21 November, 2013
“The nervous system study guide” Photograph. Web., 21 November 2013
“Valgus knee” Photograph. bretcontreras.com, 21 November 2013
“Why women have an increased risk of ACL injury” Hewett, Timothy E. PhD. AAOS.org, n.d. Web. 21 November, 2013
“Report: With torn ACL, RG3 to undergo surgery Wednesday” Photograph. CBSsports.com, Josh Katzowitz. Web 21 November 2013
20 PVC pass through (Total)
10 Good Mornings w/plate
20 Hollow Rock
Strength (Speed Week)
Deadlift 5×3 @ 80%
* These reps need to be done as fast as you can while maintaining perfect form.
7 Thrusters, 115/80
21 KBS, Red/Yellow
What Motivates CrossFitters?
CrossFit focuses on developing a variety of physical attributes, and it also appeals to varying goal orientations. In the study, the researchers were interested in how people determined competence in various activities. Specifically, they wanted to know what yardstick CrossFitters used to measure their progress.
Looking at how people determine competence helps athletes to better know themselves and decide what programs or gyms to choose. It also helps coaches figure out how to get the most benefit for each of his or her clients. When it comes to measuring competence, people tend to judge themselves either on mastery or performance. People who are mastery-oriented judge competence based on their knowledge and technical ability of a given set of exercises. They tend to gauge progress against their own prior execution of the moves. By contrast, people who are performance-oriented judge their competence relative to other people or an otherwise external standard.
The researchers compared motivation in different groups of CrossFitters, including men and women. Men had higher performance-based concepts, where women were found to have greater mastery-based concepts. For women, the researchers noted a prevalent failure-avoidance strategy when it came to how they approached participation in the workouts. This means the women were driven harder not to fail in the mastery of a skill or a workout.
There was also a difference between subjects who were new to a CrossFit gymversus those who were established members. The newer athletes were more likely to be mastery-oriented. This is true in any athletic endeavor, but with a wide variety of moves to learn and some CrossFit-specific lingo, many new CrossFit clients are concerned more with getting everything down pat. But in time, the researchers found CrossFitters became more interested in competing against their peers. CrossFit offers a range of motivational outlets for these athletes, from leaderboards to events like the CrossFit Games.
The take home here, which applies to CrossFitters and non-CrossFitters alike, is to take the time when you’re first starting to learn the basic skills and culture, which will be your primary motivators, and try to focus less on what others are doing. As time goes on, re-evaluate and see if a different approach might serve you better.
1. Julie A. Partridge, et. al., “An Investigation of Motivational Variables in CrossFit Facilities,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000288
2 K row
7 Knees 2 Elbow
7 Pull ups
1 mile Run
Tips for Successful Goal Setting and Achievement
Tips for Successful Goal Setting and Achievement
Written by Nichole DeHart
(Editor’s note – This post was written long ago and has run several times, but the beginning of the new year is always an appropriate time to discuss best practices when it comes to goal setting.)
Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated purpose. Goal setting also provides motivation and can help you organize your time and resources so that you can make the most of your efforts. I recently read this statement on a blog and thought it reflected the true essence of goal setting: “Set goals that yield a positive effect on your life whenever you think about them, long before the final outcome is actually achieved. Treat goal-setting as a way to enhance your present reality, not as a way to control the future.”
Here are six steps that have helped me not only identify and set my goals, but also accomplish my goals! There is nothing better then setting a goal, having perseverance to stay on track and finally accomplishing it. Okay, here are my six steps:
- Identify what your values are. This is important because you need to make sure your goal is in line with your values. Identify your core priorities and make sure your goal doesn’t detract from your overall values. Instead, your goal should support your values and work in harmony with them.
- Identify what it is that your really want. Be very specific; don’t leave any room for questioning later down the road. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. Once you identify what it is that you really want (this can be a challenge within itself), then set your goal.
- Write your goal down and share it with a loved one. Make your goal visible so that you can have daily reminders to stay focused. This is very helpful because when you don’t write a goal down, it tends to become obtuse. The goal suddenly shifts depending on your circumstances at the time, gets pushed to the side if it is inconvenient and can change from its original purpose. If your goal is written down and shared with someone then you can be held accountable for your goal. Your goal now becomes real and not just an idea that never comes to fruition.
- Be precise when setting your goal. Give your goal a deadline and give your goal dates, amounts, times, etc. so that you can measure your progress.
- Identify how you are going to accomplish your goal. This is important. Anyone can set a goal but not everyone can accomplish a goal. You must identify how you are going to reach your goal. Are you not drinking alcohol for the next 30 days? Then write out how you will stay on track for those 30 days (don’t go to certain restaurants where it is tempting to drink, prepare a polite reply to decline alcohol when it is offered, etc.) Anticipate any roadblocks that may come along and find ways to overcome those roadblocks.
- Build a support group. It is crucial to have support when you are trying to achieve something that takes perseverance, dedication and determination. Your support group should be made up of people who have your best interest at heart. They can help motivate you and provide encouragement along your journey to success. They also provide needed accountability. Identify those who detract from your stated goal and try to eliminate their influence as much as possible.
These six steps have helped me set attainable goals and will hopefully get you started on your own journey to goal setting. Here are a few resources that have been helpful when setting goals:
- http://www.lululemon.com/education/goalsetting – LuluLemon has a great blog on goal setting and even has a goal setting sheet that you can download. Check out their site and related blog posts.
- http://www.goalforit.com/goal-setting.html – This site has you set a goal, create an action plan and allows you to invite friends to monitor your progress.
If you have other techniques that have helped you set goals, stay motivated to accomplish your goals and/or have any success stories then please share them in the comments section.
Happy goal setting!
800 M Run
20 Air Squat
10 Ground 2 OH w/Plate
5 x 3 Strict Press @ 80%
10-1 KB Swings Red/Yellow
1-10 Goblet Squats
Performing on Paleo
“Awesome, my waistline is shrinking but I feel so lethargic in workouts and it takes me forever to recover from a heavy squat session.”
Many of you have made the switch to an urban paleo diet – eradicating grains, legumes, dairy products, refined salt, refined sugar, processed oils and also post-workout supplements. The question, is how has it affected your performance in workouts and recovery after?
Fact is, if you are already pretty lean and just looking to put on some muscle mass or lose that final bit of softness, you may need to increase your food consumption. Yes, you may feel that your portion size has drastically increased, but to get sufficient calories to perform and function as an athlete, you really need to be eating more often.
Below are my top five tips for athletes who are lean and looking to focus on fueling for optimal performance without any kind of supplementation, dairy or sugars.
- Start Strong – Around 90 minutes before a training session a meal rich in protein and fats can help to increase energy levels and performance. The meat and nuts breakfast is a favorite of ours at Invictus. Check out this good article from strength coach Charles Poliquin for a good explanation of the advantages of the meat and nuts breakfast.
- Wake Up Your Brain – Personally, I like to have a strong black coffee just before I workout. The caffeine keeps me alert and helps give that extra boost during the session. But be sure you’re drinking plenty of water before, during and after the session also. As a good rule of thumb, try to drink at least 12 ounces of water before your first coffee every day.
- Recover Quickly – Post-workout, which is anywhere around 30-60 minutes after training, I would recommend a small meal containing protein and carbs. An example may be, two small chicken breasts with a side of sweet potato mixed with applesauce. Try and stick to lean meats and starchy vegetables post workout. Replenishing glycogen stores with the carbohydrates and amino acids with quality proteins enables your body to recover more effectively and efficiently so that you are ready for that next workout or your long work day ahead.
- Biggest Meal of the Day – Around 90-120 minutes after your post-workout snack you should have your largest meal of the day, comprised of protein, carbs and good fats. Load up on your veggies until your heart’s content, the green leafy types are the best! When we talk about good fats, many people’s first instinct is to grab a packet of nuts (unsalted of course), but there are so many other good fats you can eat that are actually more beneficial than a handful of almonds. Incorporating avocado, olive oil or coconut milk into your meal is a great way to add those fats in. For dinner, your meal should be pretty similar. Remember that for your protein source, try and select the best quality cut of meat, it really does make a difference!
- Don’t Go To Bed Hungry – Experiment with eating something around 90 minutes prior to going to sleep. You don’t want to feel full, but also do not want to go to bed feeling hungry. This may come in the form of a snack, or it may be your dinner depending on what time you arrive home. The old rule about no carbs before bed is untrue. A little bit of good carbohydrates can actually help promote sound sleep.
Play with these five tips and let me know if they help to improve your performance and recovery!
30min cycle (warm-up 5m, steep rolling hills 15m, intervals 5m, speed 5m)
5 Rounds of:
20 KB swings
20 goblet squats
20 KB kayaks*
4 Shuttle sprints (yellow to white and back)
*5 burpees every time you put the KB down (not including sprints)
800 M Run
10 Roll Ups
10 Ground 2 OH
10 Lunge and Twist
Deadlift 5×3 @80%
Hand Stand Push Ups
400 x 2
1:1 Work/Rest (Time it took to run 1st 400m, is the time you get to rest)
500 m Row
20 Front Rack Lunges 95/65
10 Burpee tuck Jumps (at the top of burpee, do tuck jump)
3 min Bike or Row
:30 Wall Sit
:30 Bar Hang
Toes 2 Bar
3 min AMRAP x 3
5 Toes 2 Bar
5 Push ups
5 Snatches 95/65
2 snatches 155/115
Top Three (or Four) Causes of Tendonitis (Part 1 of 4)
Tendonitis is not going to stop Michele…450 lbs on the sled and she’s moving quickly.
Top Three (or Four) Causes of Tendonitis (Part 1 of 4)
Written by Michele Vieux
Some may say I’m injury proned but I say that there’s no way possible I could be so fragile. But I always seem to get injured, even when on a rehab or “safety” program.
Recently, I was doing some research since my hip and wrist pain hasn’t improved over the past few months. I was prompted when taking my Flonase today because the chemical name of Flonase (Fluticasone) sounded a lot like that antibiotic that has been getting all the bad press for causing tendon ruptures, Cipro, which is in a family of antibiotics known as Fluoroquinolones. Now I’m no chemist, and I later found out that they aren’t related, but the names looked similar enough for me to check it out. Well, as it turns out, there are some issues with Flonase as well that I never knew about! Looks like my lifelong combo of allergy meds and antibiotics have really done some damage and could explain why I’m always injured. Although there still needs to be much research done on the topic, I will add it as number four on my list of Top Causes of Tendonitis as I believe it deserves a thorough look and discussion.
As I set out to write this post, I uncovered a plethora of information I had not suspected and therefore have broken down my findings into four posts, the first of which, is this. Further posts will discuss why the use of medications is not recommended to treat chronic pain and alternative treatments to medications as well as surgery.
So, what is tendonitis, exactly? The word itself simply means, inflammation of a tendon. But according to Wikipedia and those who suffer from it, the symptoms are much greater and can vary from aches or pains and local joint stiffness, to a burning that surrounds the whole joint around the inflamed tendon. In some cases, swelling occurs along with heat and redness, and there may be visible knots surrounding the joint. With this condition, the pain is usually worse during and after activity, and the tendon and joint area can become stiff the following day as muscles tighten from the movement of the tendon. Many patients report stressful situations in their life in correlation with the beginnings of pain which may contribute to the symptoms. Symptoms may last several months or longer. Common names are tennis elbow, golfer’s elbow and achilles heel but it can occur in any tendon.
Top Causes of Tendonitis (in no particular order)
This is especially prevalent in beginners to any new activity or sport because they are super excited about their new found love that they practice all day, every day. Typically, the body, including the joints and tendons, are not conditioned to weather the onset of new and sudden – and often times thousands of repetitions of – movement thereby causing irritation to the supporting tendons.
Repetitive movements like high volume pull-ups, hitting tennis balls, typing for hours a day, chopping veggies for the dinner rush, working on an assembly line, and others can lead to inflamed tendons and pain.
Ignoring early warning signs and playing through pain often lead to more serious, and chronic tendonitis problems.
Bumps and bruises can cause tendonitis if the injury occurs to the tendon due to the inflammation caused by the injury. This actually happened to me with my wrist/forearm. One hundred and fifty kettlebell snatches later and voila! It took a couple days for the tendonitis onset after the initial bruising but it was extremely painful and caused me to need to immobilize the thumb and wrist. It just so happened that where the kettlebell would make contact with my arm was at the exact junction of two tendons. The repetitive pounding caused inflammation of the tendons so they rubbed together, continuing the cycle of inflammation.
Sprains and other more serious injuries can lead to tendonitis and joints that have been previously injured are more prone to tendonitis.
Nutrition (this probably should be higher on the list!)
An inflammatory diet – one filled with sugar, grains, trans fats, alcohol, Omega-6 fatty acids, dairy, MSG, and processed foods – leads to inflammation (duh) hence the name. Guess what is also inflammation? Yep, that’s right. Tendonitis.
Lack of balance in diet and essential nutrients can lead someone to be more prone to tendinitis. Usual culprits are vitamin c, magnesium, and quality protein so make sure you’re getting enough foods rich in these.
Special diets like Paleo and GAPS help address the intake of inflammatory foods and can even help identify food allergies which can also play a role in inflammation and pain caused by autoimmune response.
Of course, there are medications, salves, ointments, surgeries, supplements and more to address tendonitis and other chronic pain but those are for upcoming posts. For now, if you or someone you know are having chronic pain, look at your lifestyle and identify any areas you can change to increase positive results. My main focus has been cutting out all medications for allergies, pain, and anything else and to clean up my diet, which has got progressively worse since I injured my hip. I have already noticed improvement!
Chest 2 Bar
10 High Skips
10 Plate Rotations (Around Head)
10 Lunge and Twist
Back Squat 5×3 @80%
Black Friday Ladder – 12 minute time cap
- Thruster 95/65
- Burpees over the bar
5 Mental Cues to Bulletproof Your Brain for Training
The following is a guest post by Bret Hamilton of Constant Forward Progress:
Exercise programming is simple. It really is. If you diligently spent a few days a week, week after week, month after month, year after year, working on improving your strength through quality movement, by training your body as a whole unit – balancing presses with pulls, squats with hinges, mixing in some multi-directional work, and by leaving a bit in the tank for another day – your progress would improve steadily for a long time. If it ain’t broke, don’t fix it, right?
Sometimes, though, life gets in the way. It tries its best to pull you into the deep end of the pool when you may not be ready (or even know how) to swim. It’s happened to everyone on occasion. A family emergency comes up, an old friend comes for a visit and you get off your routine, sickness hits, your boyfriend or girlfriend dumps you, you’re just too tired and stressed out – the list of scenarios goes on. No matter how simple it is to make quality programs and set aside time to exercise, it can actually be mentally difficult to find the motivation toget the work done.
How you mentally handle hardship when it arises can ultimately make or break your ability tostay on a fitness regimen. Consider the following five mental cues as ways to bulletproof your brain for when life is trying its hardest to get you down. This way instead of losing everything you’ve worked for, you can at the very least maintain your fitness levels until the hardship is dealt with.
1. Check Your Ego at the Door
Mentally picture yourself doing this. I hang my ego on the coat rack every day when I come to work. I take it home with me when I leave – hopefully lighter than when I left it. Some egos are bigger than others, so it may be hard for you. Do it anyways. Just because you are awesome at life doesn’t mean you can deadlift 400lbs safely on your first try. Ask yourself, “It’s not that I couldn’t, but should I?” A few injuries later and your answer will start changing. Train within your own level, know your body, and see the results come fast, furiously, and consistently.
On the other side of the spectrum are those who suffer from beating themselves up when times get tough. Don’t take out your problems on your own body, because in the end, you’ll only have a second problem in the form of a fresh injury. Just because your ego took a beating at work doesn’t mean you need to tear your body a new one in the gym, too.
2. Put Your Troubles in the Box
After you’ve hung your ego up, take off your troubles and put them away. Mentally open up a box and stuff them in. The more visual you are about this the better. Stress weighs on you. The more you let it get to you, the more it will negatively affect your performance. By learning to compartmentalize your stressors and utilize them in a positive way, you will be more apt to continue progressing forward, instead of letting the weight of the world sap your strength.
3. Flip the Switch
As soon as you’ve stuffed your problems away, picture yourself flipping a switch from work mode to “play.” Dr. Stuart Brown, in his book Play, states that play is voluntary, is pleasurable or fun, and creates a diminished sense of time and self-consciousness. By setting the mind to play mode, your central nervous system will approach training more readily, and your performance will increase because of it. Not only that, but the amount of stress or anxiety you associate with exercise will substantially lessen over time. It may seem unlikely now, but you may begin to look forward to your next workout! It’s scary stuff. The more you approach training as something you “have to get done,” the less likely you are to continue doing it, so don’t forget to flip that switch.
4. If You Lift It, Log It
Buy yourself a composition notebook. Name it. Treat it like it’s your own child. Write down every exercise, every set, every weight, every rest period. If you lift it, you log it. You will begin to take ownership of your training if you do this simple step. As a result, you will never take a step backwards. And the best part? You can use the training log as a way to see what worked well and what didn’t, thus keeping you safer and stronger for longer. If you can successfully flip the switch and log your training, your likelihood of plateaus due to life will be substantially lessened.
5. Punch the Clock
Every person has “those days.” You don’t feel up to snuff because you stayed up too late watching the latest episode of Glee on Hulu. In your sleep-drunken stupor you forget your lunch at home so you have to grab a McRib instead. When you get home, you realize the dog pooped on the carpet. While you are scrubbing, you get a text from your boyfriend or girlfriend saying, “Sorry, we have to break up.” You know, those days. Everybody has them.
When you have one of those days, just remember to “punch the clock” and get it over with. This is your last line of defense in bulletproofing your brain, but arguably the most important. Credit Dan John and Pavel Tsatsouline for this one. In their book Easy Strength, the pair repeatedly mentions the idea of punching the clock, which essentially means to “get ‘er done.” So, refer to tip number two (put your problems in the box), and get ‘er done. If you can get yourself to train through days like these, there is literally nothing that can stand in the way of you reaching your goals of becoming more buff and studly.
Dan John once said, “If it’s important, do it every day.” If your fitness is important to you – and if you are reading this I would assume it is – then take the above five cues to heart. Rehearse them in your head every day until you have them memorized. Visualize yourself doing each of them. Ultimately, the more ironclad your mind becomes the less likely you are of becoming derailed when life tries to get in the way.
2 Mile Run TT (Time Trail)
10 Wall Balls 20/14
10 Burpee Box Jump
Rest 2 Mins….
10 Burpee Box Jump
15 Push Ups
10 Wall Balls
15 Air Squat
10 Ball Slams
:30 Hand Stand Hold
10 Logo Stretch
20 Mins to work on HSPU
:20 seconds of work
:10 seconds of rest
8 rounds at each station
Box Jumps 24/20
Barbell Strict Press
Power Cleans 95/65
*1 min rest after each station
Week 4 - Max Week.
The idea behind this is that strength is not always a 1RM but how fast can you lift? How long does it take you to recover? AND what is your 1RM?
This will begin MONDAY DECEMBER 2nd. First week will be a base week.
Ask us if you have any questions!
WOD is below
Chipper movements with opportunity to change up the order in which they are performed.
400 row10 lunges
10 KB snatch
10 Pendaley rows
In Teams of 4
*Accumulate 200 GHD sit-ups for team during row.
Rest 4 Minutes
Title Fight Gone Bad
Five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
The Meaning of a Hero WOD and Those Who Must Not Be Forgotten
1a: a person who is admired for great or brave acts or fine qualities
1b: a person who is greatly admired
Hero workouts – I understand them, I appreciate them, and I fully support them.It’s tragic that we need to continually add new Hero WODs to the CrossFit library, but sadly, the nature of global conflict, police work, and firefighting will always be such that we lose good men and women, and with such loss, new hero WODs emerge.
There is something magical and inspiring about the response to hero WODs being posted on Facebook or the main site. People get charged up to perform a workout in honor of a person 99.9% of them likely did not know. They post their scores, their condolences, “RIP Brother” or “RLTW.” It’s an awesome display of community and support.
When hero WODs come up, either on the main site or at your local box, they are often accompanied by a backstory. I have seen many CrossFit affiliate website who, when they post “D.T.” or “Nutts” or some other hero workout, also post the details of the particular person for whom the WOD was named. This gives the athlete a little extra incentive to push harder during the workout. That’s all great stuff.
But here’s my concern: we’re good at honoring those we don’t know, but we’ve all but forgotten about two heroes within our community. I am speaking specifically of Amanda Miller andJoe Lengel. I have written about Amandamany times before because she is my personal hero. Joe Lengel was the owner ofCrossFit Toledo and was gunned down in cold blood while opening his box one morning in November of 2012.
The thing is, whenever a hero WOD shows up in the feed, awareness is raised. There is a collective coming together that is indigenous to this community merely by virtue of the fact that the workout is labeled a “hero WOD” and because of the nature and manner of the hero’s death – often either serving his or her country, protecting his or her city, or fighting a fire.
But look at the definition of hero, above, and then go read Amanda’s blog from cover to cover. Now tell me she is not a hero. We’ve named a workout after Amanda (9-7-5 muscle ups and snatches), but it’s neither a hero workout nor even one of the “girls” in the classic sense. And when this workout comes up in the feed, it does so with no retrospective on Amanda, no background story, no bio. No collective conscious raising in the manner of “Murph” or “DT.” No community coming together. Most people don’t know “Amanda” from “Nicole.” And I would venture to guess that more people actually know who Nicole is.
And that’s too bad, because in my humble opinion Amanda was every bit as brave, fearless, and honorable as any of the heroes for whom those WODs are named. And she did serve in the Navy. She was a veteran. The only difference between Amanda Miller and “Nate” is that Amanda died a slow, painful death, rather than having been killed in the line of duty. I would submit that her bravery was perhaps much more tangible than most, because she faced death head-on for months, determined to kick its ass. Amanda Miller wasn’t just the first CrossFit Games athlete we’ve lost, but she literally embodied the very thing that causes us to push through. Never quit – keep fighting. Amanda is CrossFit. And she was, literally almost until the day she died.
Joe Lengel, owner of CrossFit Toledo, was a two-time CrossFit Games athlete in the master’s division. He was murdered one morning as he was opening his gym. He was approached by five thugs, apparently with the intent to rob him, and one killed him with a shotgun blast to the chest. Forgive my liberal use of this phrase, but you don’t get much closer to being killed in the line of duty that this. There are some accounts that have suggested the gunman opened fire as Joe attempted to subdue the would-be robber, or at least ward off the attack. So, here’s a guy who was killed on the very threshold of his own CrossFit Gym, a two-time master’s athlete, whose memorial WOD was heard the world over for exactly a week or so – and then he disappeared into the chatter.
There was a lot of talk about creating a hero WOD for Joe after his death, and a lot of social media pushback, suggesting that hero WODs be reserved only for military. But heroes come in many shapes and sizes, from military, law enforcement, and firefighters, to moms, brothers and sisters, and kids. I think that BatKid is a hero. I think that anyone who donates his or her organs is a hero. There are heroes in our everyday lives that go unsung.
Because I knew Joe Lengel and because Amanda is a hero of mine and I know her family, it’s obviously a personal matter to me. The dissonance, for me, lies in the fact that if someone says “Murph,” everyone says, “Ah, Michael Murphy. Great man.” If someone says “Amanda,” everyone says, “Oh man, that’s a hard one. I wish I had muscle ups!” What I would love, is for people to say, “Ah yes, Amanda Miller. What an amazing human being.”Amanda first, “Amanda” second. Joe first, “Joe” second. I would love to have the same level of awareness raising and community gelling that occurs when a hero WOD is posted. I would love it when people do “Amanda” if they think to themselves, “This one’s for you, Amanda.”
So, with this piece I am not calling for two new hero WODs to be created. What I am asking for is that we invoke that same sense of honor and tribute when “Amanda” is done as when “Murph,” “Badger,” or “Michael” comes up in the feed. Remember them.
And this is my call to action for CrossFit, Inc., to do this will cost you nothing, not even an extra minute of your time:
- Rename the “Spirit of the Games” award the “Amanda Miller Spirit of the Games” award. Before you award it each year, review what it means. Talk about how Amanda fought through everything she had with the perseverance of a diesel train, how she never gave up, and how the Spirit of the Games award is given to an athlete who embodies that kind of spirit.
- For Joe, create a similar award for the masters competition. The Joe Lengel Spirit of the Games award can be awarded to the athlete who showed the most leadership, compassion, and community toward other athletes as he or she fought through the week. If you read Michael Morran’s article on Joe, you will quickly understand the kind of spirit he embodied and how it might be translated to an award for a master’s games athlete.
These were CrossFit Games athletes, ambassadors for the sport, coaches, mentors, and role models. Both, in their own way, helped to change CrossFit for the better. By naming the Spirit of the Games Award after Amanda and creating a master’s version to honor Joe, something magical and inspiring will happen each time the award is given.
In July 2012 when we held the worldwide Amanda Miller Memorial WOD, I asked CrossFit gyms to snap some pictures of themselves indicating for whom they were fighting. You see a couple in this article and you can see more here. Every person who did the WOD that day has his or her own heroes. We all have our heroes and we all want them to be remembered and honored, and not lost in the fabric of time.
Who is your personal hero? Why? Use the comments section below to share your hero with the world.