How did the CF Total go? 

Did you plan your lifts well? PR? Could you have gone heavier? Post your S/P/D breakdowns. 

So, what to do on Max Effort Squat/Deadlift day after y'all maxed out yesterday (or most of you...I know some of you didn't show, we'll talk about that later)?

How about the clean and squat jerk? Those of you with poor overhead mobility will have an interesting time with this. Regardless, everyone should read thoughts on clean technique. 

And the split snatch?

WU: 
3x10 DB lunges
DB deadlift
DB hang squat clean
DB push press


Mob: overhead stretches, partner shoulder stretch, the Russian Baby Maker Elana wants to do, Sampson, couch, pigeon

WOD: 
Clean and squat jerk
Warm up w/empty bar 2x10
5-5-3-3-3-2-2-2-1-1-1's til 1RM

Split snatch
Warm up w/empty bar 2x10
5-5-3-3-3-2-2-2-1-1-1's til 1RM


Supp:
3x15 
Reverse hyper
GHR
GHD

The WOD for the gym Jan 3oth is the CrossFit Total. I'm planning on doing a retest week soon, but take advantage of the opportunity to lift heavy during normal class and find your new maxes. Good luck and report back!

Jeez I can't even fall down that fast. 

Dynamic Effort Bench

WU: Sled push/row. Tricep pulldowns. Banded pull-aparts (front and back). Banded shoulder raises. Accumulate 30 reps of each. 

Mob: External rotation stretch w/band. Lacrosse ball where needed (upper body). 

WOD: 
Speedy overhead press 5x5. Go up in weight, don't miss reps. 
Speedy rack press 5x3. 

Supp:
3x15 barbell skull crushers (use a dumbbell if necessary)


Supp: Mobility class with me!

This little girl is warming up with your max. Also, do anyone else's feet hurt?

WU:
3x10 Pause front squats with the empty bar, keep a perfect back!
2x10 squat jumps w/pvc 
Lateral squat jumps onto boxes. Start in a full squat.


Mob: group stretch, individual hips, ankles and everything in between. 

WOD: 
Banded speedy deficit pulls 10 x 60% x 2
Then, banded wide stance squats 8-6-4-4-4 get to the same weight as last week.


Supp:
3x12
Reverse Hyper (start keeping track of your weights here, go up each set) 
GHD
GHR

AdiPower released for the 2012 Olympics

Nike Romaleos 2 also released for the 2012 Olympics. 

The Reebox Real Flex Nano is not their Oly shoe but an all around "crosstraining" shoe. 

Haven't tried it yet, but came across it--video tracking software you can use to watch the bar path in your lifts. 
Powerlifting Fundamentals 9am Sunday, tell your friends. Then stay for 10am Powerlifting class, and 11:30am Mobility. ALL with me this weekend!

Friday WOD
WU: 
Sled
Banded pullaparts
Banded tricep pulldowns

Mob: 
Foam roller, external rotation, KB shoulders

WOD:
Close Grip Bench: grip closer than normal 8-8-6-6-3-3-3-3-3 (3RM)
Then: 80% and hit as many reps as possible

Supp: 
20-20-20-10-10-10 Pendlay rows, get heavier each set

Just made a new 2012 Goal. Signed up to compete in the first CF Football Total Competition, held at Atlas CrossFit in Chicago where I got my Level 1 Cert. Luke, who taught me fundamentals, will be there as a CF Football representative (see him explain the event in the video below). It's Feb 18th, right before Mardi Gras, if you want to join me. The events are the CF Total--3 attempts each at a 1RM Power Clean, Squat, Bench, Deadlift in that order; a 15 min or less CF Football met-con; and an optional 225lb bench test (not sure of women's weight). 6 weight classes, depending on registrants. Thinking about it?? Check this out for more details.

While we measure ourselves and our improvement by pounds on the bar, there are other ways of considering strength. See below for true functional fitness. On a professional level, I am very impressed by the school administrators' scaling options. 

G is for:

Good Morning! Once you do them and try to get out of bed the next day, you'll say "Good Morning!" 
We'll do these as an assistance exercise today. What I'm looking for: hinging back with hips, emphasizing the hamstring stretch; keeping the head up and a strong upper body arch (sometimes on long torso squatters coming out of the hole, it's not leg strength that fails but the back arch and core tightness; going parallel to the floor with the upper body; and a low bar position with the hands pushing the bar to keep it in place. 

G is also for CrossFit Games. "The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions. This year, Regionals will take place over the course of five weekends from April 27 to May 27. The venues have not been announced yet. Many venues are different from last year, so don't book your travel yet. Regional locations will be announced in early February. The Regional competitions will follow a similar format to 2011. Over the course of three days, the Region's best men, women, and teams will compete for a precious few Games qualifying spots. The Regional workouts will be released on Wednesday, April 18." The South Central Regional is April 27-29th this year. 

Should you be eating potatoes? 

Max Effort Squat
WU: 100 lateral side steps (50 each side)
100 banded good mornings
100m barbell lunges (walk back with barbell overhead) 45/33

Mob: hams, ankles, calves, hip flexors, quad. Roll out.

WOD: Lot to get through today, so stay focused. 
Chain box squats (gets harder at the top, and you'll need to stabilize (read: dead stop) in between reps). 
5-5-5-5-3-3-3-3. Start with empty bar. 

Bar good mornings 5-5-5-5-5. Start with empty bar. 

Snatch balance for some core work, light enough to rep them out but lock it out each time. 3x15. First set is empty bar. 


Supp: 
3x15 GHR
3x15 reverse hyper
3x10 each side side bend pushdowns w/medium band

G is for Greatness. Need some more motivation?

Notes on the press and how to increase it, from Starting Strength (a strength program of its own). 

Dynamic Effort Bench
WU: Sled push/row. Tricep pulldowns. Banded pull-aparts (front and back). Banded shoulder raises. Accumulate 60 reps of each. 

Mob: External rotation stretch w/band. Lacrosse ball where needed (upper body). 

WOD: 
Speedy wide grip bench 5x5. Work on pulling down and exploding up. Do not go to failure. 
Speedy overhead press 5x3. 

Then 3 sets for max reps (untimed) pullups
3 sets for max reps chinups
Use a band if necessary

Supp: Mobility class with Liz. 

WU:
10x2 Overhead medball toss. Train like Donnie Shankle. 
2x10 squat jumps w/pvc 
Squat side jumps onto plates. Start in a full squat
Sled push/pull


Mob: group stretch, individual hips, ankles and everything in between. 

WOD: 
Banded speedy deficit pulls 10 x 55% x 3
Then, wide stance squats 8-6-4-4-4 get HEAVY (yeah it's speed day, what)


Supp:
3x12
Reverse Hyper (start keeping track of your weights here, go up each set) 
GHD
GHR

EDIT: This weekend watch the Raw Unity Meet 5 live! Starts at 9am each day. 

F is for...Front Squat. We've been talking about leverages recently--the front squat is most useful for quad work, ab work, and mobility issues. Your chest will stay much more upright and hips lower than in a back squat. Especially if you are tall or have tight hamstrings, the front squat is your  Friend. 
Troubleshooting the front squat and how to fix the front squat. 

F is also for Functional Fitness. We clean and jerk every time we put luggage in the overhead compartment or pick up groceries and put them away in a cupboard; we deadlift every time we pick up our bags or move boxes; we squat when we sit; and we burpee every time we trip and fall down (and leap up, as if we meant to faceplant on the sidewalk). But what about if your job actually requires fitness as part of its function? Read this CF Journal article on functional fitness in the US Marine Corps. 

Friday WOD:
WU: 
200m DB farmer's walks x 3
4 lengths of gym 1 arm waiter's walk lunges w/DB. Switch arms every other walk.
3-3-3-3 DB Z press each hand, go heavier than last week. 

Mob: 
Foam roller, and stretch overhead position. Roll out hamstrings. 

WOD:
Z Press with barbell. 
5-5-5-3-3-3-1-1-1 Go heavier than last week. 

Supp: 
10-9-8-7-6-5-4-3-2-1 KB squat clean and press on a box. 

Maximizing Leverages Part II 
And, why we roll out. 

WU: 
Sled push and row
Duck walk w/PVC pipe, 3 lengths of the gym
Banded GMs 100
Banded side steps 100 (total)

Mob: Hips, hamstrings/quads, ankles

WOD: 
Sumo deadlift with tiny bands (keep same as last week).
8-6-6-4-4-4-2-2-2-1-1-1's until 1 RM

Then: 3x30 pistols, alternating legs. If you can't do them, do the rolling ones. If you can't do those, do pistol box squats. 

Supp: 
3x12 GHR
3x12 GHD
3x12 Reverse Hyper