5:30pm class tonight! Come in costume...or else.

Haunted house of horrors tonight. Everyone else will be doing Skaren, we'll be doing some fun stuff. Sign up on Mindbody. Normal strength cycle tomorrow. 


Also, don't binge on the Halloween candy. 


Post-post script, happy 7 billion people day. 

Take a look. Prize to whoever gets Jeff to get a sled like that AND/OR can do it w/the yoke. 

NINJA EDIT: Please don't try to do these WODs during normal class times, we don't want to clog up the full  classes we have signed up. You can do them at 9am Saturday before the group WOD, and during open gym on Sunday. Thanks and way to be on it already!


WODs for this weekend when I'm gone, inspiration from CrossFit Football. I will be checking in, you have until Monday at 5:30pm (our makeup class) to do all 3 WODs. Come in costume!

1) Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps



2) 5 RM back squat, then: 
Complete 7 rounds for time:
3 Power Snatches 135 lbs
Row 250 meters 



3) Complete 3 rounds:
10 one arm KB Power Snatches - right
Walk max distance w/ KB in overhead position - right
10 one arm KB Power Snatches - left
Walk max distance w/ KB in overhead position - left

*Rest 45 seconds between rounds
Post loads used and total distance walked to comments. 

It's like the Burpee Mile and Kalsu had a baby. A vengeful, malicious baby. 

Whole 30 Version 5 was just released. Know what you're eating and why you're eating it. Also, the amount of sugar in your food. I know different foods have different glycemic index numbers, but there's a reason why on the Paleo Challenge you can't eat fruit with reckless abandon. 

Different types of jerks. Yes, the weightlifting kind. Freshman English clue--foreshadowing!

Some upcoming date changes for Powerlifting. Sorry for the cancelations, just do the normal gym WODs, you'll still get stronger. 

October: No class Oct. 28th, 29th, or 30th. There will be a class Monday (Halloween!) Oct. 31st at 5:30pm. Normal class Tuesday Nov 1st at 7:30pm. 

November: Sunday, Nov. 13th, class will be held later, at 2:30pm if there's interest for that time slot. 
No class Nov 22, 25, 26, or 27. There will be a class Monday, Nov 21st at 5:30pm. 

December: The 20th through the 1st of Jan, no class. Will resume normal schedule Jan 3rd. 


Finger Food: 
1. 500m legless row, damper on 10. You know it!
2. 5 sets of a barbell farmer's walk, to the 1-way sign and back. No putting the weights down! Ideally men have a 95+ barbell in each hand, women a 65+. Challenge yourself!
3. As a group, 10-15-20-25-30 heavy Russian kettlebell swings. 
4. 5-5-5-5 Rack Press with snatch grip. Not too heavy, this is a warm-up set. 


Steady Mobbin':
Overhead lat stretch, pigeon stretch, rack position stretch. Banded wall stretch. Some Gymnastics WOD (and Carl Paoli) goodness. 

Meat: 
Max Overhead Squat
10 (empty bar)-10-8-5-3-3-1-1-1-1
 Advanced add some light chains or banded kbs and do sets of 3 or 5.  

Potatoes: 8-8-8 Banded sumo deadlift

Fish Oil: GHR, GHD, K2E, T2B. Make up a WOD for yourself with all 4 things. Accumulate at least 120 reps or 12 minutes of work. 

Huge ups to everyone in Powerlifting who laid it all out today! 
I'm so proud of you guys for consistently coming to class, working on your weaknesses, and giving yourselves over to the programming. We do some really hard stuff, I yell at you a lot, and from the outside in it probably doesn't look pleasant, but I appreciate the level of trust you place in the class and how game you all are for new challenges. 


Today's WOD was written on the Powerlifting board, and I'm happy to say you guys dominated and kept it in the family. Baby Fairbee is due in like 10 minutes and Momma Elizabeth won her class (oh ps Elana repped it out like NO other). 

Jesse won the Heart award--watching you hit the muscle failure wall and punching through anyway was great--the whole gym was pushing for you, and Frank won his class with a smokin' 3:03. Glad you listened to the strategy, gents!

Kelsey, Margaret, and Melissa all turned in rockstar performances--seriously, the technique you ladies have blows away most of the other members. 

And my boys--we've got Mark, Matt H, and Josh taking 1, 2, and 3? WHAT NOW, KIDS? Also shoutout to Mark for PR-ing and getting a blazing 2:30. 

If you're not on the Paleo Challenge, treat yourself to a little bit of this. You might already have some at home, but this kind is probably better (I don't know firsthand though). If you are on the Paleo Challenge, I'll get you some after it's over, let's stay winners, folks. Onwards upwards!

Do you need me, screeching to push your knees out and send your hips back? It's gotten to the point now where I'll try to physically shove your hips back. I'm sorry but not that sorry. 

New cycle. I thought long and hard about what we need, as CrossFitters, to get stronger. Where are we scared? Where do we lack strength? Where would it be awesome to have rock solid musculature? (Matt G: POSTERIOR CHAIN). 

How about...the BACK. 

(if you're doing Grace tomorrow, I'll give you something different). Some food for thought for those of you doing the Paleo Challenge. 

Finger Food: 
Face pulls
Strict wide grip pullups 

10-8-6-3-3-2-1 Rack press (snatch grip)
8-6-3-3-2-2-1 Rack push press (snatch grip)

Mobbin': overhead lat stretch, rack position, wrists. Sotts press with kettlebells. 

Meat: 1RM Rack split jerk, normal grip
10-6-4-3-3-2-2-1-1-1-1 

Potatoes: 
3x8 Snatch balance
 
Fish oil: HSPUs. Stretch. 

NINJA EDIT: for my boys out there who need barefoot dress shoes, there is an answer. Ladies, I'm still waiting for the primal stiletto too. 

New cycle! Congrats to Matt for getting his first rope muscle up. All from powerlifting class, I'm sure. I'm also sure you guys will appreciate the peanut gallery commentary. Thanks to Elana for videoing. 

No powerlifting class this weekend (Sat is Barbell for Boobs, Sun is Hatch seminar!). Tuesday 7:30pm, Friday 5:30pm. Next fundamentals is Nov 6th at 9am. PS petition Jeff for our powerlifting shirts to say "Rae Made Me" in small font at the hem. 

We're going to stick with our CrossFit-powerlifting-melding and go with a max overhead squat this cycle. If you want to get fancy, we can add chains or some banded kettlebells, but we'll explore that later in the cycle. 

I want you to get comfortable in your snatch balance or rack jerk to get the weight up--this may easily be a limiting factor if overhead mobility isn't. 

Finger Food: 
20 Passthrough walking lunges

5-5-5-5 Rack thruster (like it sounds...not like that), don't get too heavy, this is a warm-up (as you all so candidly remind me every time I program your warm-ups). Starting with the bar on your back and perform a Squat. While coming up from below parallel drive the bar off your back into a locked out position overhead. It is a combination of a Squat and Rack Jerk.

5-5-5-5 Weighted step up with a barbell. Place bar on your back, step up on box that is tall enough when you place your foot on the box, the top of your thigh is at 90 degrees. Step up on the box so both feet are on the box then step down. Try to keep your chest up right, do not allow your torso to fall, keep a good up right position.

5-10-15-10-5 heavy Russian kettlebell swings. I don't care that you did them yesterday, do them again. Get ripped, repeat. 

Steady Mobbin' from the Mobility WOD: 
Test: Overhead squat with bar/pvc pipe. Mobilize hips or shoulders, then retest before you mobilize the end.Mob: 2 min in the “front” rack stretch, each side  1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)Re-test: Crush your overhead squat PR.

Meat: 
Yes the OH squat was last month's gym strength focus. We can always do better. 
1x10 empty bar
1x5
1x3
1x3
1x2
1's until max. Advanced (those who know their OH squat max and recently maxed out) add some light chains or banded kbs and do sets of 3 or 5.  

Potatoes: We musn't let our posterior chains assume the worst of us! We haven't forgotten them! 
Dimmel deadlifts with 135/95/65. 3 sets of 20. Ahh, they'll thank you tomorrow. And the next day. 

Fish Oil: GHR, GHD, K2E, T2B. Make up a WOD for yourself with all 4 things. Accumulate at least 120 reps or 12 minutes of work. 

10am Class. No Sat or Sun class next weekend. Do Grace on Sat and the Hatch seminar on Sun instead! Next Fundamentals is 9am Nov 6th. Make sure to submit your food logs to crossfitnola@gmail.com by tomorrow. 

As this cycle draws to a close, I want you guys to reflect on your progress. Are you making gains? Are you getting what you want out of powerlifting class? Do you need more/less metcons or different types? What are your short-term and long-term goals now? What do you need to take your training to the next level (if this is one of your goals)? How are your diet, sleep, and quality of life the other 164 hours a week you don't spend directly with me (I know, everyone definitely feels some negative effects). 

Dynamic Effort Bench (i.e. Press)
500m legless row (don't strap your feet in)
40 banded pull aparts
40 tricep pulldowns
10 strict pullups10 strict chinups

Mobbin: Banded lat stretches, wrist stretches, rack position stretch

Meat: 
Speed Shoulder Press 8x3 @ 60%. 
Work up to your press. Focus on keeping tight, good form. 
1x5
1x31x3
Start your speed sets. 1 min between each. 

Potatoes: 
100 Russian kb swings, 5 burpees on the minute. 

Fish Oil: 
Handstand lateral walks along the wall, handstand touches for adv folks. Scale w/plank walks. 


Do some hard math problems to keep your mind in tip top shape. Some weighty (no pun intended) history here. "This is a special collection of problems that were given to select applicants during oral entrance exams to the math department of Moscow State University. These problems were designed to prevent Jews and other undesirables from getting a passing grade. Among problems that were used by the department to blackball unwanted candidate students, these problems are distinguished by having a simple solution that is difficult to find. Using problems with a simple solution protected the administration from extra complaints and appeals. This collection therefore has mathematical as well as historical value."

Make sure your manly excellence is in order. Live the lifestyle, baby. 

Dynamic Effort Squat (Sumo box squat with chains)
Week 1 (50%), week 2 (55%), week 3 (58%), week 4 (60%). If chains or bands are used, they should be used in addition to the weight. Using weights this light makes it easy to develop explosive and accelerating strength, and to perform perfect form. Each repetition should be performed with compensatory acceleration. The bar speed must be fast and explosive. If you squat 800 pounds, and your training weight is 400, then the force applied to the bar should be 800 pounds of force not 400.

Finger Food: 
1 Round:
500m row
Sled drags/rows
Yoke pushes (for bonus points push against each other)
30 each lateral side step
30 KB front squats

Mobbin':
Couch stretch, box squats squats, squat to stand, Sampson stretch. Squat holding a pole. 

WOD: Dynamic sumo box squats with chains. 
Progression: 2x2 (same weight for both sets), 1x2, 1x2, 1x2, 12x2 (same weight for all 12 sets). ONLY 60% of your max! Rest 1 min between sets. The rest period is critical for building fast twitch muscle fiber. 

Fish Oil: 3 sets of 8 pause squats, start with empty bar, then your 3 sets. 

Then: 3 rounds of pick 3
10 GHR (if you can't GHR, do Pull Throughs) 10 GHD, 10 K2E, 10 T2B, 10 C2B, 10 Ring dips, 10 banded pushups

Friday at 5:30pm
Sat at 9am
Sun at 10am

No Sat class on the 22nd due to Barbell for Boobs. Sunday the 23rd at 10am TBD b/c of Hatch Oly lifting seminar (let me know if you want class next Sunday or will forgo powerlifting for the seminar). 
Finger Food: 
500m Row
10 Banded Pushups
10 Strict Chinups
10 (Weighted) dips/strict ring dips/banded ring dips/banded bar dips

24 KB snatches on the minute for 5 minutes. Switch arms at the 12. 

Mobbin: Lat stretch, overhead passthrus, rack stretch 

Meat & Potatoes: Max Effort Shoulder Press with Chains 
1x8 empty bar
1x5
1x3
1x3
1x2
1x1's until max (aim for 1-5lbs heavier than last week!)

Fish Oil: Spider walk, piston pull, shoulder raises, lat pull downs, lat pull-aparts. 

Finger Food: 
3 Rounds
2 x 250m row sprints w/damper on 10 
Sled drags (seated...with our new *longer* handles whooo)
10 stiff legged DLs
10 Romanian DLs
10 wall squats

Mobbin':
Heel and rack position mobility. Come unglued!

3RM effort front squat with chains. This is our last week front squatting, so blow it out of the water. 
1x5
1x3s until max. Rest 2-5 mins between sets. 

Potatoes: 
3 RM snatch grip deadlift. Aim for about 5% more than the 5RM from last week. 

Fish Oil: 
Accumulate 100 reps of a lateral side-step, 100 GMs, and 40 GHRs/40 weighted or banded GHDs.