Good luck to all those competing at Regionals this weekend

It hurts a little that we are not going to be there live, but still wish all the competitors the best of luck this weekend in West Palm.  First up for the individuals is "Jackie" a kick butt girl.  

Did you know that every movement we do shares 5 things?  We call them the unchanging elements of functional movements.

1) Midline stability/ maintenance of the natural spinal curve

2) Posterior Chain Engagement  using the large muscle of the glutes, hamstring, calves, and back

3) Derived from Core to extremity

4) Active shoulders are required to perform them correctly

5) Each passes through multiple joint full range of Motion

You are now ready for final Jeopardy

Speaking of Kick butt girls.

MOD: Gymnastic Practice (Pistols are a good idea and try to get upside down)

WOD: We want to salute Maija before she leaves.  She has been kicking butt at CFHP for some time now. Before she goes we want to make a WOD with her make on it, so that we can always remember.

"Maija"

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/195)

Pistols (Alternating total reps)

KB Swings (70/53)

Thursday already? Can I get a little Nancy?

Ahhh the sled push.  That must have been really fun to do during the Clash.  Ideas worth considering.

We have a Crossfit Confession to make.  We support the use of weight belts in the gym during the MODs.  There we feel better.  Belts have their pros and cons.  Here are some viewpoints on the safe, effective use/disuse of weight belts.

The guys at elite fts have some cool stuff on their site.  Worth looking around, but first: 

    http://articles.elitefts.com/training-articles/benefits-and-proper-use-of-weightlifting-belts/

The gang at breaking muscle (website is okay and worth a look around) "weigh in":

http://breakingmuscle.com/olympic-weightlifting/weightlifting-belts-should-you-use-one-pro-and-con

And being an equal opportunity poster here are the guys at live strong.
http://www.livestrong.com/article/471159-advantages-disadvantages-of-a-weight-lifting-belt/

Here is our take:  For the majority of what we do, belts are useless.  We want your core to be as strong as it can.  During max efforts (think deadlift, clean, snatch, back squat, etc...) having a little extra something there to brace against to drive up intra-abdominal pressure fine.  Especially if this allows us to squat heavier weight (perfect form of course).  If anything it might give you a little extra confidence under heavier loads to actually stand the weight.  You never HAVE to use a belt, but it can be a great training aid.  Especially if increased strength is your goal.

MOD:  Bench Press

5-5-3-3-3-3+

WOD:

"Nancy"

5 Rounds

Run 400m

15 OHS (95/65)

After the WOD, you have 

3 15m Sled Pushes

and

3 15 m Sled Pulls

Not quite a benchmark, but close.

 Either Anthony or Sean.  Your Choice today.

Have you ever wanted to know about the history of weightlifting shoes?  Yeah us too.  Here you go.

http://www.dynamic-eleiko.com/sportivny/library/farticles015.html

And a little more insight from one of the smartest men in exercise Lon Kilgore:

http://www.exrx.net/WeightTraining/Weightlifting/WeightliftingShoes.html

Also the guys at Lift Big, Eat Big backing things up:

http://www.liftbigeatbig.com/2012/07/you-need-olympic-weightlifting-shoes.html

Lifting shoes are great and should be incorporated into your routine, BUT they could mask an underlying ankle mobility issue.  You still need to mobilize and pre-hab so that your squats are better even without specialized shoes.  We just got a bunch of lacrosse balls and "foam" rollers for you to mobilize with.

MOD:

Back Squat

5-5-3-3-3-3+

WOD:

"Christine-ish"

3 Rounds

Row 500m

12 Back Squat (or if you are coming in Thursday Push Press) (BW/.75BW)

21 Box Jumps

We would like for everyone to row on this WOD, so heats will be run every class.  First come, first go.

Benchmark Day two and Zone Seminar coming up

Kevin showing us a good overhead position.  He only need to extend his knees and hips for the rep to count for today's WOD.  

Guess who is having a ZONE seminar on Wednesday night?  That's right.  We are.  Here is some reading material that might help out if you cannot make it.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

The focus for today is Isabelle.  Annie is merely an after-thought-WOD.  

A workout like Isabelle scares most people.  It brings up a good point about technique versus intensity.  Which is more important in a WOD like this?  TECHNIQUE.  We would rather you do 30 perfect reps than muck through 30 so-so reps.  When you improve your technique, your intensity goes up.  You can move larger loads, longer distances, quicker.  This also allows you to work on that hook grip.  Here is a take on it from Crossfit Southie (you are welcome Neil and Eileen):

http://crossfitsouthie.com/form-vs-intensity-when-each-is-more-important

another take from Dave Castro

http://journal.crossfit.com/20l09/03/dave-castro-technique-vs-intensity.tp

MOD:

Shoulder Press

5-5-3-3-3-3+

Berg Warm-up 

WOD:

"Isabelle"

30 Snatches (most efficient for you)

(135/95)  obviously scale down if these are close to your maxes.

Rest 5 minutes

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

half attempts if you do not have double unders yet.

  

Happy Benchmark Week

Hey guys.  Does anyone feel really sore from last week?  Anyone not able to sleep?  Anyone feel like they just can't recover?  Did you also notice that most of the workouts last week were 15 minutes and OVER?  Yeah, we did that on purpose.  The lure of the Sexy Met-con is a hard one to back away from.  I mean every body that comes in the gym wants to feel that 15 plus minute suck fest, but that feeling is NOT the best for your health.  Read these two articles on the subject:

http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/

http://robbwolf.com/2011/11/09/the-case-for-the-short-metcon/

Our base program has a strength focus and most of the time we shoot for metcons to be less than 12 minutes, with the once per week shot at the 15-30 minute range.  We are constantly experimenting with different training doses here at the Hot box north.  This week will be no different.  We are gonna do a "girl"workout everyday this week.  Don't worry, Fran is not on the list.  We are gonna do some we have done and ones we have never programmed.  First up is a classic benchmark.  Bring your journals to record some PRs.

MOD:

With an empty barbell perform 5x3 Clean and Jerks.  (Focus on speed and technique)

Check out this video
Deadlift (week two numbers)

5-5-3-3-3-3+

WOD:

"Helen"

3 Rounds

Run 400m

21 KB Swings (53/35)

12 Pull-ups

No scale ups.  Benchmark WOD.

Moms welcome to come an enjoy a WOD on us.

Moms.  Much respect to the women who put up with all of us.

Let's face it.  You don't know jerk.  Hahaha I couldn't resist myself.  Here is Quinn on a little insight for her jerk skill clinic next week.

We often think about the clean and the jerk as seperate movements, but in reality our clean is just setting us up for the most important part, the finish, aka the jerk! There are many essential factors that go into properly jerking the bar, and one I would like to focus on is the "regrip". In Olympic weightlifting you are only allowed one dip to get the bar over head, so many use the momentum from standing up from the front squat to re adjust their hands to prepare for their jerk. Another method is to stabilize the bar in the rack position (resting on your shoulders and across your clavicle), and adjust hands from there. And then there are those people who don't need to adjust their hands at all and can go straight from the clean to the jerk with no hand movement. Whatever way you jerk it (insert chuckle) hand positioning is essential to properly getting the bar from the shoulder to the overhead. Working with a coach and adjusting your grip width is a great way to find what works for you. 

MOD: Squat Clean

Work up to a heavy single

WOD:

Partner or team WOD depending:

4 Rounds 

Run 400m

5 Tire Flips jump throughs

30 Pull-ups

100 Air squats

Hello Complexity

Love the simple, Embrace the complex....

Jen and Caleigh teamwork

Want to see more pics from last weekend's Low Country Clash? Here you go: Click ME.

MOD: Wendler Week 1 Bench (5-5-3-5-5-5+)

Make sure you have a spot on the last couple sets.

WOD: 4 Rounds for time

Front Squat

HSPU

Pistols

Ring Dips

On rounds 1 and 3 the reps will consist of 5,10,10,5 respectively.  One rounds 2 and 4 the reps are 10, 20, 20, 10 respectively. 

For those of you who would like to be prepared and print out all your training weights for the next 4 weeks, here is the Wendler calculator. 

OOOOOOOOOOOOOH that smell. Can't you smell that smell? It's Filthy.

Chela and Julie getting after it during WOD 1 of the Clash.  Hey look, it's Laura too,

MOD:

Back Squat

5-5-3-5-5-5+

WOD: Filthier Fifties (35 min HARD cap)

50 Double Unders

50 Burpees

50 KB clean and press  (53/35)

50 Lunge Steps (1=1)

50 KTE

50 Push-ups

50 Back/hip extensions

50 Box jumps