Training Day

WOD 4/24/12

Overhead Squat 5-5-5-5-5

As quickly as possible:

800m run followed by
3 rounds:
10 Ring dips
20 Wall ball
10 Kettlebell Swings
Then
800m Run

Boy And His Coin

WOD 4/23/12

Front Squat 3-3-3-3-3

Front squat tip of the day. One of the toughest aspects of the Front Squat is maintaining an upright torso. A lot of elements cause the common forward tilt we see in many athletes. Since we tend to focus on the cue of “keeping the elbows high” sometimes our attention is directed away from another major problem area. The area I am referring to is the upper back. A lot of times people will try to raise their elbows through the shoulder rather than actually tightening up through the thoracic spine. One of the reasons we roll out the upper back is because we want to gain greater potential extension in the spine. Often the elbows drop not because we lack movement in the shoulders, but because our entire upper spine is curving downward. When you rack the bar on the shoulders, try and lift your chest up, and squeeze the muscles of your upper back together. You should notice that your elbows will get higher when you do this. When you begin the squat, focus all of your energy on keeping your spine tight in this position. Filling up with lots of air will help support you as you squat down and up.

3 Rounds:

200m Run

5 Snatch (115/75)

10 Push-Ups

10 Front Squat (115/75)

Bullet

Happy Two Year Anniversary, Heather! (with CrossFit)

WOD 4/20/12

Deadlift 3-3-3-3-3

AMRAP in 10 minutes:

7 Push Press (115/75)

10 Toes To Bar

13 Box Jumps (24/20)

Monkey Tail

WOD 4/19/12

Sprint 200m

Rest 2 minutes

Sprint 400m

Rest 3 minutes

Sprint 800m

Rest 4 minutes

Sprint 400m

Rest 3 minutes

Sprint 200m

Rest 5 minutes:

AMRAP in 5 minutes:

5 Overhead Squats 95/65

5 Dead Hang Pull-Ups

5 Burpees

Attention Attention: Unless we are doing a benchmark workout (Fran/Helen/Josh/Etc) or specific kipping skill work all pull-ups will be dead hang!  Overtime we hope this will result in more athletes achieving dead hang pull-ups, and with proper form, more kipping pull-ups. Too much kipping without adequate strength to protect your muscles and joints can be harmful over the long term. The dead hang pull-up will develop that strength needed to protect your shoulders/elbows while doing kipping pull-ups. The dead hang should be the standard everyone strives to achieve; which is why you may have noticed them more frequently in warm-ups and WODs. Remember, If you kip to complete a pull-up then you didn't complete a "pull-up", you completed a "kipping pull-up" still an awesome achievement but not the same thing.  We will still use the kipping pull-up from time to time so don't fret too much. And you're still allowed to do kipping pull-ups before and after class as you normally have, we won't yell at you to stop.

Rant Continued: Lots of us strive to achieve the "butterfly pull-up" which was developed as a competitive style of pull-up in order to decrease effort and speed up repetitions while racing a clock. The butterfly kip minimizes the demands on the very things that the exercise is used to develop. It also brings an element of stress to the shoulders and elbows of which the potential for injury is far greater than a more traditional kipping movement, hence you shouldn't do butterfly pull-ups unless your muscles and joints are developed enough to crank out multiple dead hangs. When in competition or training for competition use the butterfly pull-up. If you're training for general fitness (over 95% of our athletes) lets try to develop the body the way the movement was intended.  That brings an end to this weeks rant on pull-ups.

Tom Ka Gai

WOD 4/17/12

Barbell Lunges 3-3-3-3-3

For Time:

800m Run

10 Muscle Ups (Sub 3 Pull-Ups & 3 Ring Dips for each Muscle-Up)

75 Push Press (75/53)

100 Double Unders

50 Wall Ball (20/14)

SCT

WOD 4/17/12

Squat Clean Thruster 3-3-3-3-3

5 Rounds:

5 Squat Clean Thrusters (135/95)

10 Burpees

Cash Out: 3x10 Dead Hang Pull-Ups

Rock N Rolla

WOD 4/16/12

4 Rounds:

250m Row

12 box jumps 24/20

8 deadlifts (245)

Rest 5 minutes:

4 Rounds:

30 Sec Max Hollow Rocks

50 Double Unders

Rest 1 minute between rounds

Water Gun

That's Levitation, Holmes!

 WOD 4/13/12

Front Squat 7-7-7-7-7

5 Rounds: rest exactly two minutes between each round. Score is total time including the 8 minutes of rest between each round

200m Run

25 Air Squats

10 Cleans (155/105)

We will not have a stretching class this Saturday. We will have our normal members class at 10am then our free class at 11am. Don't forget to join us at CrossFit Bridge City for the Crawfish Boil starting at 12:30!

You Only Live Once

WOD 4/11/12

Press  5-5-5-5-5

AMRAP in 10 minutes:

1000m Row

With remaining time AMRAP of

10 Pull-Ups

10 Box Jumps (24/20)

10 Overhead Squats (95/65)

Cash Out: 100 Sit-Ups

We don’t really push supplements at this gym, because we believe eating real food (paleo) is always the answer. If I'm going to push a product on my athletes (especially one that I am making money off of) I want to be damn certain that the product works and is significantly better than any other product out there. The only product I've come across that meets that criteria is CrossFit; which is why that's all I sell at our box*. There are however a couple supplements we will recommend. You have heard us discuss Fish Oil at the gym but we don't necessarily push a certain brand, the reason is because I can't prove to you that "brand X" is better than "brand Y". If someone is selling you a better version I'd ask for proof or studies that their brand is better than the brand at vitamin world or CVS. No brand has a patent on fish oil so it's about 99% of it is the same stuff. If you're willing to pay a bigger price for a brand that claims to have better quality/taste/portion that's fine, as long as your taking your fish oil. However if you're avoiding grains and eating plenty of grassfed beef and wild caught fish you probably don't even need to supplement with fish oil(lets be honest your diet probably isnt as good as it could be so be sure you're popping those fish oil daily). Another topic I've heard people ask about is post workout nutrition - once again the best option is to eat real food (paleo of course) but if you're going to have a protein shake try and get one with little sugar. Other than that I don't believe there is much difference between brands, just stick to whey protein. If I were you I would take all of the money you spend on supplements and put that money to eating cleaner by eating grass fed meat, organic vegetables, etc.

"Let food be thy medicine"

*Besides the sweet CFB gear, that is def better than all the other clothes you buy!

Go Big Or Go Home

Shane Getting Set Up For A Lift

 WOD 4/10/11

Weighted Dead Hang Pull-Ups 5-5-5-5-5

Between each set find your max height box jump

AMRAP in 6 minutes:

10 Thrusters (95/65)

10 KB Swings (70/55)

Immediately follow with max double unders in 90 seconds.

Score will be the number of rounds completed in the 6 minute AMRAP and the number of double unders completed in 90 seconds. There is no rest between the two so the quicker you transition to the jump rope the better your score will be.

Old school box jump video from CrossFit Mid-County to get you pumped up for the workout!