Get your mind right for your goals! Read the article below. If you haven't already, post your SMART goals (short term, long term, and non-fitness) to the CFNOLA blog post tracking them.
NOTE: this weekend there will NOT be any powerlifting classes (next class is Friday at 5:30pm). Liz, Jackson, and I will be getting our USAW Level 1 Certs (olympic lifting) in Baton Rouge. Get psyched for some good lifting sessions to come.
Elana posted this video to the comments in the last blog post, reposted in case you missed it.
Ever felt an itch that wouldn't go away (no, not your athlete's foot)?
D is for DEADLIFT. And with the deadlift come the hamstrings. And more hamstrings.
Who knew Rogue had articles? GHRs from Matt Chan (hamstrings galore!)
Down and back Sled push/pull
Down and back Yoke carry with a partner. When you can't walk further, switch.
15 steps Duck walk w/pvc overhead
15 Lunges w/pvc overhead
3 x 10 Squatting box jumps
25 Banded good mornings
20 (10 each side) Lateral side steps
Mob: pvc roller
WOD: Sumo deadlift. Work up to a 3 RM
8-8-6-6-4-4-3-3-3's til 3RM
Supp: Weighted good mornings 8-8-8-8. Start w/empty bar and work up.
And...AWESOME soup recipe from Amanda! Had some last night. Delicious!
Roasted Red Pepper Florentine Soup
• 1-2 TBSP of a fat (I used coconut oil)
• 2 medium sized onions (enough for about 1.5 c diced)
• Some garlic (I used 6 or 7 cloves that had already been roasted, but you can go with what you like here.)
• 5 red or orange peppers
• can or jar of crushed tomatoes (I used Muir Glen organic fire roasted)
• 1/2 a can of coconut milk (freeze the other half -- it does fine)
• some stock or broth (I used a mixture of beef and chicken b/c that's what was open, but you need about one of those boxes' worth)
• block of frozen chopped spinach
• salt, pepper, etc -- whatever you like
This whole prep part, minus the simmering, took about 30 minutes.
1. Unwrap the spinach and set it on the stove on a plate or in a bowl. It'll thaw while you are cooking.
2. First, roast the peppers. Very easy. Here's a link: http://allrecipes.com/howto/roasting-peppers/. This is exactly how I did it.
3. While you've got the peppers in the oven, chop the onions and sauté them in your fat until they are translucent. If you're using raw garlic, chop that up and put it in with the onions near the end. Use a big soup pot so you only end up dirtying one pot!
4. Cut up your peeled, roasted red peppers into chunks and put those in a food processor or blender with the onions and garlic and puree until smooth.
5. Put your puree of peppers and onions back in your soup pot. Add the tomatoes and the coconut milk. Add the stock until you get to the consistency that you like. I like to make mine a little more watery, and then it cooks down to the thickness I like while it simmers.
6. Get that going and simmering for a little bit. Now take the thawed spinach and -- very important -- squeeze out all the water. (You know, where the vitamins are.) Put your squeezed spinach into your soup.
7. Let it simmer for as long as you'd like. I cleaned the kitchen while this was on the stove, so say, like 20-30 minutes.
8. Don't forget to season it! Taste, and salt, pepper, and cajun it up until it tastes delicious! Put a little drizzle of balsamic vinegar in there if it needs a little sharp sweetness, or some olive oil on the top before you serve it! Yum yum! You could even add shredded chicken or something like that to get it more meaty. You'll love it!
Before our fun yet chaotic class today (feedback I heard is that you like the variety, tell me yes or no, I like spending one-on-one time with you guys but dislike not watching everyone at once), I worked up on my squat cleans. Finally figured out how to slow video down. Go ahead, pick it apart. Obviously coming out of the hole is pretty atrocious. Think why though!
Next class Jan 3rd at 7:30pm. Keep coming back here, there will be plenty of interesting reads. Also, B is for body image and beluga whales--up next!
5:30pm, sign up on MindBody. Special holiday class. No other powerlifting until Jan 3rd 7:30pm.
Have some time? YouTube not blocked at work? Watch the powerlifting documentary Power Unlimited, made in 2009. It's in several parts, part one is linked above.
I haven't decided when I want Monday class, prob 5:30pm. Will confirm w/Jeff and let y'all know.
WU: 500m row and sled drags
20 banded pullaparts
Mob: group stretch, overhead banded stretches, external rotation stretch.
Weighted push-up. Think about what your weight is. Multiply by 0.2 (Hint, move the decimal point over to the left one place, then multiply by 2. Confusing, eh? Same for my kids. "Why you teaching us the hard way?!") Add that weight to yourself (weight vest, plates, a small person monkey style) and accumulate 100 reps. If you rest, there will be a penalty, of my choosing, tailored to your individual needs (read: WEAKNESSES). Do not do these the weak internal rotation way! TRICEPS TRICEPS TRICERATOPS RAWRRRR.
Weighted dips, 3 sets of 25. Banded if needed.
100 Delt raises
100 behind the neck pull aparts
100 tricep pulldowns
100 spider walks
Dynamic effort squat, hey-o!
I know how much you guys liked last week, so here's more of the same.
Dynamic Effort Squat
WU: sled, squat box jumps, 2-for-1 wall balls.
Mob: group stretch, individual hips, ankles and everything in between.
Fa-la-la-lactic acid! 60% x 2 x 20, as little rest as possible, box squats. Normal stance, make sure your box is the correct height.
Just two sets, so fast fast fast!
Max Effort Bench
2x250m legless row
Warm up shoulders, lats.
Tricep pull downs
Banded lat pull aparts
Supine ring rows
"Walking" db row/pushups w/35/25s
Group stretch, and external rotation w/band.
Woddin' around town:
Straight leg floor press.
1RM and go heavier than last time.
Wall climbs. 3x8
Ever think you're normal and then read something like this? I do this all the time and don't even know.
Here's the bench press link I promised Elana.
Also, an explanation of the damper settings on the rower.
And cooked food = more calories?
Dynamic Effort Squat
WU: sled, DB squat clean thrusters, 2-for-1 wall balls.
Mob: group stretch
Something a little different here folks. You'll feel the familiar lactic acid burn, that's the point so work through it. 50% x 2 x 25, as little rest as possible, box squats. Normal stance, make sure your box is the correct height.
Just two sets, so fast fast fast!
NOTE: this Friday's class is moved to THURSDAY at 5:30pm. My babies are playing in the 4A State Championships on Friday at 7pm. If you want to come (maybe you really love prep football, maybe you really love me, whatever), a ticket is $16, let me know ASAP.
Who was enthused by everyone's PRs from this past week? I WAS! Great job grinding it out. Hopefully this has given you a better perspective on where you are in terms of your fitness goals, and how you need to modify those goals in the future. What are our 3 month goals? 6 month goals? Who's competing in the Open? What do you need to be successful competing or achieving your goals this year?
I'm also excited about starting a new cycle. Gettin' swole! Speaking of, pick up your shirt when you come in, we're going to sell the extras and I want to make sure if you pre-ordered that you get yours.
Powerlifting book club:
1) Y'all know Murph, right? 1 mile run, 100 pull...oh yeah, right, right you're sub-40, well excuuuse me. All jokes aside, Lone Survivor chronicles the mission in which Lt. Michael P. Murphy gave his life, written by his fellow team member and only survivor, Marcus Luttrell.
2) Y'all know me, right? Well if you're at all curious about Teach For America, read Relentless Pursuit, which follows four corps members through their tumultuous first years. Biographical self-serving post #2, after the Tiger Mother read. But if we're going to be real about ed policy/reform, starting with Kozol's The Shame of the Nation is a solid choice.
3) We have a lot of highly-educated, capable people at the gym, and fairly recent political discourse (ack, the gym is a safe space!) starring Elizabeth Warren and the GOP may split your particular views on the issue of success. Does capability equal success no matter what the starting point? Or only when given the right opportunity? Whichever way you fall, Barbara Ehrenreich brings a journalist's clarity to her first-person Nickel and Dimed, and this book will definitely modify your perspective on opportunity and equity. Or maybe it will adjust discourse to the bigger issue of what we are prioritizing in our public policy. I can't box jump 30" in real life, but oh boy can I soapbox. And beatbox. Not really the latter though.
25 lateral side steps each leg
Get some HEAVY sled work in, or some yoke pushes/carries.
Anything beastly looking, mainly involving chains, sandbags or plates. I keed, I keed, but really, we'll talk one-on-one.
Group stretch. Silently, using only eye contact to maintain total synchronization. GO.
Banded conventional deadlift
Just like it sounds. Get heavy x3. Maaaybe at the end if you're good I'll let you rip out a heavy single, but let's do some good work here with 3's. This means keeping an excellent flat back.
1 min heavy KB swing, 1 min panic/asthma attack, cycle through 5 times. Get as heavy as yo mama when she went to Sea World to get baptized.
Then, overhead GHDs.
Finish with some french-silk smooth GHRs.
I love Tuesdays.
Hope you all had a nice relaxing break, I’m glad you put on a little Thanksgiving stuffing to round out your physique, because we’re going to max out this week and you’ll need it. Not really, but be prepared to hit all the major lifts and some other surprises.
Interesting reading on lifting heavy and figuring out what works and what doesn't (hint you need to experiment and find out for yourself).
If this week’s WODs call for heavy deads, squats, or presses (or lots of reps of movements that might impact these lifts, like ring pushups for the bench, and so on) just note that I won’t stop you but this is the time for us to truly see where we are in terms of strength. Granted we don’t perform in a vacuum and you’re probably not feeling your peak after a week doing who knows what (when the cat’s away, the mice will play!) I do want us to see where we are with this test.
Newer and more seasoned members alike will need to determine current strength numbers to adequately measure future gains. That being said, I’m releasing the schedule for this week today. If you see a conflict now, schedule time to come in during open gym Sunday or at 9am Saturday to make up that lift. Knowing the lifts, work with the trainer on duty to adjust the daily WODs so they don’t interfere with this week’s lifting (or don’t let your strength training interfere with your WODs…but if you’re thinking that way, we really need to have a talk). After this week, I will EXPECT that you know your 1RM for all of the listed movements. IF you do not, it will be difficult to adjust your training for the foreseeable set of upcoming cycles and this puts you at a disadvantage because I can’t help you build a personalized strength program.
Ice Chips: 500m row, make sure to straighten legs first, then “deadlift” the oar, lateral side steps.
Handful of raw almonds: 2 CF Football Praxis mobility stretches (incl Sampson/hug the world). Wall, pigeon, couch if necessary. ANKLE and calf stretches! Overhead stretches to open up the lats for a strong pull.
Grass Fed Sirloin: Deadlift (max sumo deadlift if done recently). 8 with 95, 6 with 135, 4 with 185 (or a smaller jump), then 3-3-2-2-1-1-1’s until 1RM. Make sure your armpits are directly above bar, squeeze your shoulder blades together and do not release throughout the lift. Squeeze your butt like it’s 2012 once the bar is past your knees (or just shove your belly and pelvis forward over the bar). If you did Liz' birthday WOD Monday, pick either an optional exercise or either the squat or bench.
Protein smoothie: GHR, 16-12-8; reverse hyper 3 sets of 12-15 reps, work up in weight heavy, GHD 3x15. Go through GHR, then RH, then GHD with reps accordingly.
Recipe: Sometime before Friday, find your max effort 400m run. Time yourself on the straightaway (400m is from the entrance of the gym to…umm somewhere, I’ll find out).
Squat (sumo box squat if have done recently)
Snatch (NB: when the Oly lifts are listed normally, the default is squat snatch and squat clean, but writing “squat” is redundant. This means no power snatches or power cleans this week!)
Clean and Jerk
Optional substitutions if you recently did any of the above 1RMs:
Push Jerk/Split Jerk
Powerlifting in 1000 words
Happy Thanksgiving! I sometimes feel like the little parrot thing, having seen identical expressions on y'alls faces when I've introduced the warm-up.
This year I'm thankful for a great group of people who show up consistently, work really hard, and support each other through class and outside of the gym (and to Jeff for letting us have Powerlifting class in the first place). I'm humbled by the level of trust you place in the programming and coaching, and I'm constantly trying to improve the quality of the whole experience. Let me know how things are going with your conditioning/nutrition and if you're meeting your goals.
For what are you thankful?
Next class Tuesday the 29th at 7:30pm.
This makes so much sense!
Also, I sometimes enjoy self-congratulatory posts (ha! more than sometimes) so get at it.
Keep at it y'all, and stay tuned--next week is MAX EFFORT LIFT week, so that'll be our strength check in (formative assessment!) to inform our next cycle specifications.