Lighter, stronger, faster. Maria flexes her biceps.
You can now order CrossFit Al Asad t-shirts on the following website:
http://www.fitnessapparelstores.com/shop/product/315173
Saturday, February 27. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
10 Snatch Balance PVC
10 1.5pd KB Swings
10 Knees to Elbows
WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090817.
The Crossfit Method
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.
CFJ - Foundations
Active Stretch
Skill Warm up
10 Snatch Balance PVC
10 1.5pd KB Swings
10 Knees to Elbows
WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090817.
CDR Medved doing GHD sit-ups on the MRAP tires.
The Crossfit Method
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.
CFJ - Foundations
Friday, February 26. 2010
Class @ 1130
Active Stretch
Skill Warm up
30s Hand Stand
20 Box Jumps
10 OH Squats 65/45#
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Integration
Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you won’t develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively you won’t build the same strength or power that you would have at low rep. There are advantages and disadvantages to working out slowly, quickly, high weight, low weight, “cardio” before, cardio after, etc.
For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Don’t subscribe to high reps, or low reps, or long rests, or short rests, but strive for variance (http://www.cbass.com/EvolutionaryFitness.htm).
Crossfit Training Guide
Active Stretch
Skill Warm up
30s Hand Stand
20 Box Jumps
10 OH Squats 65/45#
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
The old CrossFit tent getting tossed around in the sandstorm.
Integration
Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you won’t develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively you won’t build the same strength or power that you would have at low rep. There are advantages and disadvantages to working out slowly, quickly, high weight, low weight, “cardio” before, cardio after, etc.
For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Don’t subscribe to high reps, or low reps, or long rests, or short rests, but strive for variance (http://www.cbass.com/EvolutionaryFitness.htm).
Crossfit Training Guide
Thursday, February 25. 2010
Classes @ 1130
Active Stretch
Skill Warm up
10 Inverted Burpees
10 1 pd one handed kettle bell snatches (both arms)
20 Double Unders
WOD
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Therapies for Common Faults During a Squat
Bar Holds: Grab a bar racked higher and closer than your normal reach at bottom of squat, then settle into perfect bottom with chest, head, hands, arms, shoulders, and back higher than usual. Find balance, let go, repeat closer and higher, etc. Lifts squat (raises head, chest, shoulders, and torso) putting more load on heels and glute/hams. This immediately forces a solid bottom posture from which you have the opportunity to feel the forces required to balance in good posture. This is a reasonable shoulder stretch but not as good as the overhead squat. This is a very effective.
Box squatting: Squat to a ten inch box, rest at bottom without altering posture, then squeeze and rise without rocking forward. Keep perfect posture at bottom. This is a classic bit of technology perfected at the Westside Barbell Club.
Bottom to bottoms: Stay at the bottom and come up to full extension and quickly return to bottom spending much more time at bottom than top. For instance sitting in the bottom for five minutes coming up to full extension only once every five seconds, i.e., sixty reps. Many will avoid the bottom like the plague. You want to get down there, stay down there, and learn to like it.
Overhead Squats: Hold broom stick at snatch grip width directly overhead, arms locked. Triangle formed by arms and stick must stay perfectly perpendicular as you squat. Good shoulder stretch and lifts squat. With weight, this exercise demands good balance and posture or loads become wildly unmanageable. The overhead squat is a quick punisher of sloppy technique. If shoulders are too tight this movement will give an instant diagnosis. You can move into a doorway and find where the arms fall and cause the stick to bang into doorway. Lift the arms, head, chest, back, and hip enough to travel up and down without hitting the doorway. Over time, work to move feet closer and closer to doorway without hitting. The broomstick foundation is critical to learning the Snatch – the world’s fastest lift.
String Touch: Hang something on a string, like a tennis ball or shrunken head, at max reach, and touch it at every rep. Alternate hands touching. This is a great Tabata drill. This drill will knock the Tabata Interval score (lowest number of squats in any of eight intervals) down for those people who don’t complete their squats by not fully extending the hip.
Crossfit Training Guide
Active Stretch
Skill Warm up
10 Inverted Burpees
10 1 pd one handed kettle bell snatches (both arms)
20 Double Unders
WOD
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Who cares if someone took all our wall balls, a punching bag will do. Thanks Harry!
Therapies for Common Faults During a Squat
Bar Holds: Grab a bar racked higher and closer than your normal reach at bottom of squat, then settle into perfect bottom with chest, head, hands, arms, shoulders, and back higher than usual. Find balance, let go, repeat closer and higher, etc. Lifts squat (raises head, chest, shoulders, and torso) putting more load on heels and glute/hams. This immediately forces a solid bottom posture from which you have the opportunity to feel the forces required to balance in good posture. This is a reasonable shoulder stretch but not as good as the overhead squat. This is a very effective.
Box squatting: Squat to a ten inch box, rest at bottom without altering posture, then squeeze and rise without rocking forward. Keep perfect posture at bottom. This is a classic bit of technology perfected at the Westside Barbell Club.
Bottom to bottoms: Stay at the bottom and come up to full extension and quickly return to bottom spending much more time at bottom than top. For instance sitting in the bottom for five minutes coming up to full extension only once every five seconds, i.e., sixty reps. Many will avoid the bottom like the plague. You want to get down there, stay down there, and learn to like it.
Overhead Squats: Hold broom stick at snatch grip width directly overhead, arms locked. Triangle formed by arms and stick must stay perfectly perpendicular as you squat. Good shoulder stretch and lifts squat. With weight, this exercise demands good balance and posture or loads become wildly unmanageable. The overhead squat is a quick punisher of sloppy technique. If shoulders are too tight this movement will give an instant diagnosis. You can move into a doorway and find where the arms fall and cause the stick to bang into doorway. Lift the arms, head, chest, back, and hip enough to travel up and down without hitting the doorway. Over time, work to move feet closer and closer to doorway without hitting. The broomstick foundation is critical to learning the Snatch – the world’s fastest lift.
String Touch: Hang something on a string, like a tennis ball or shrunken head, at max reach, and touch it at every rep. Alternate hands touching. This is a great Tabata drill. This drill will knock the Tabata Interval score (lowest number of squats in any of eight intervals) down for those people who don’t complete their squats by not fully extending the hip.
Crossfit Training Guide
Wednesday, February 24. 2010
Rest Day
What Foods should I avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Crossfit Training Guide
Riya working on her muscle-ups.
What Foods should I avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Crossfit Training Guide
Tuesday, February 23. 2010
Class @ 1130
Active Stretch
Skill Warm up
WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
Power
Power is defined as the “time rate of doing work.” It has often been said that in sport speed is king. At CrossFit “power” is the undisputed king of performance. Power is in simplest terms, “hard and fast.” Jumping, punching, throwing, and sprinting are all measures of power. Increasing your ability to produce power is necessary and nearly sufficient to elite athleticism. Additionally, power is the definition of intensity, which in turn has been linked to nearly every positive aspect of fitness. Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise. And again, intensity is defined as power. Power is one of the four defining themes of the CrossFit Program. Power development is an ever-present aspect of the CrossFit Daily Workout.
Crossfit Training Guide
Active Stretch
Skill Warm up
WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
Harry putting the "unknown and unknowable" to the test.
Power
Power is defined as the “time rate of doing work.” It has often been said that in sport speed is king. At CrossFit “power” is the undisputed king of performance. Power is in simplest terms, “hard and fast.” Jumping, punching, throwing, and sprinting are all measures of power. Increasing your ability to produce power is necessary and nearly sufficient to elite athleticism. Additionally, power is the definition of intensity, which in turn has been linked to nearly every positive aspect of fitness. Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise. And again, intensity is defined as power. Power is one of the four defining themes of the CrossFit Program. Power development is an ever-present aspect of the CrossFit Daily Workout.
Crossfit Training Guide
Monday, February 22. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
30 Second Handstand
15 1.5pd KB Swings
20 Double Unders
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Routines
Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
Crossfit Training Guide
Active Stretch
Skill Warm up
30 Second Handstand
15 1.5pd KB Swings
20 Double Unders
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Stan in super fast squat mode.
Routines
Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
Crossfit Training Guide
Sunday, February 21. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
10 Burpees
20 Lunges
10 45# Good Mornings
WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Functional Movements
There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground.They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.
The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.
Crossfit Training Manual
Active Stretch
Skill Warm up
10 Burpees
20 Lunges
10 45# Good Mornings
WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Riya knocking out some 20# wall balls.
Functional Movements
There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground.They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.
The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.
Crossfit Training Manual
Saturday, February 20. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
WOD
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor". Scale as appropriate.
Post time to comments.
The Overhead Squat
The overhead squat develops core control by punishing any forward wobble of the load with an enormous and instant increase in the moment about the hip and back. When the bar is held perfectly overhead and still, which is nearly impossible, the overhead squat does not present greater load on the hip or back, but moving too fast, along the wrong line of action, or wiggling can bring even the lightest loads down like a house of cards. You’ve two, and only two, safe options for bailing out – dumping the load forward and stepping or falling backward or dumping backward and stepping or falling forward. Both are safe and easy. Lateral escapes are not an option.
Crossfit Training Guide
Active Stretch
Skill Warm up
WOD
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor". Scale as appropriate.
Post time to comments.
Harry enjoying his 10 seconds of rest during "Tabata This."
The Overhead Squat
The overhead squat develops core control by punishing any forward wobble of the load with an enormous and instant increase in the moment about the hip and back. When the bar is held perfectly overhead and still, which is nearly impossible, the overhead squat does not present greater load on the hip or back, but moving too fast, along the wrong line of action, or wiggling can bring even the lightest loads down like a house of cards. You’ve two, and only two, safe options for bailing out – dumping the load forward and stepping or falling backward or dumping backward and stepping or falling forward. Both are safe and easy. Lateral escapes are not an option.
Crossfit Training Guide
Friday, February 19. 2010
Rest Day
Benefits of Anaerobic Training
Aerobic training benefits cardiovascular function and decreases body fat. This is certainly of significant benefit. Aerobic conditioning allows us to engage in moderate/low power output for extended period of time. This is valuable for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of several inches and a bench press well below average for most athletes. Aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not bode well for athletes or the individual interested in total conditioning or optimal health.
Anaerobic activity also benefits cardiovascular function and decreases body fat. Anaerobic activity is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!
The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations.
Crossfit Training Guide
FACT - over 50% of the CrossFit Al Asad Athletes participated in the recent half marathon with an average time in the 1:40's!.
Benefits of Anaerobic Training
Aerobic training benefits cardiovascular function and decreases body fat. This is certainly of significant benefit. Aerobic conditioning allows us to engage in moderate/low power output for extended period of time. This is valuable for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of several inches and a bench press well below average for most athletes. Aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not bode well for athletes or the individual interested in total conditioning or optimal health.
Anaerobic activity also benefits cardiovascular function and decreases body fat. Anaerobic activity is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!
The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations.
Crossfit Training Guide
Thursday, February 18. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
400M Run
10 Snatch Balance PVC
10 1.5pd KB Swings
10 Knees to Elbows
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Scale as appropriate, up or down.
Post number of minutes completed to comments.
Compare to 091102.
Aerobics and Anaerobics
Aerobic - Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. An activity is termed aerobic when the majority of energy needed is derived aerobically. These activities are usually greater than ninety seconds in duration and involve low to moderate power output or intensity. Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen.
Anaerobic - Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen. Activities are considered anaerobic when the majority of the energy needed is derived anaerobically. These activities are of less than two minutes in duration and involve moderate to high power output or intensity. There are two such anaerobic systems, the phosphagen system and the lactic acid system.
...more to follow...
Crossfit Training Guide
Active Stretch
Skill Warm up
400M Run
10 Snatch Balance PVC
10 1.5pd KB Swings
10 Knees to Elbows
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Scale as appropriate, up or down.
Post number of minutes completed to comments.
Compare to 091102.
Aerobics and Anaerobics
Aerobic - Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. An activity is termed aerobic when the majority of energy needed is derived aerobically. These activities are usually greater than ninety seconds in duration and involve low to moderate power output or intensity. Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen.
Anaerobic - Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen. Activities are considered anaerobic when the majority of the energy needed is derived anaerobically. These activities are of less than two minutes in duration and involve moderate to high power output or intensity. There are two such anaerobic systems, the phosphagen system and the lactic acid system.
...more to follow...
Crossfit Training Guide
Wednesday, February 17. 2010
Class: 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
400M Run
5 Muscle Ups
10 OH Squats 45/65#
WOD
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091028.
Nutrition
Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.
Crossfit Training Guide
Active Stretch
Skill Warm up
400M Run
5 Muscle Ups
10 OH Squats 45/65#
WOD
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091028.
Crossfit Alasad is back in the game with some newly aquired rings.
Nutrition
Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.
Crossfit Training Guide
Tuesday, February 16. 2010
Classes @ 1130, 1600 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
10 OH Squats - 45/65#
15 1.5 pd KB Swings
20 DU's
WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Hip Flexors
The hip flexors’ purchase and strength suggest their importance to functional movement. One expert calculated that they are capable of generating many times the force that the abs can. To think that muscles with that much mechanical advantage should not be used to that advantage is ridiculous.
Most modern athletes are hip flexion weak and it affects most performance.
Weak hip flexors assure weak abs—especially weak lower abs—and no amount of crunches can compensate. (It seems that every gym has an abs class instructor who has a prominent lower abdominal pooch. Ask her to hold one knee up while standing on the other leg and to resist your pushing the knee downward with a couple of fingers. It’s easy to push the knee down, and it shouldn’t be).
Without static contraction/stabilization exercises, the abs never learn to perform their most critical, functional, role—midline stabilization.
Crossfit Training Guide
Active Stretch
Skill Warm up
10 OH Squats - 45/65#
15 1.5 pd KB Swings
20 DU's
WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
GHD Situp.
Hip Flexors
The hip flexors’ purchase and strength suggest their importance to functional movement. One expert calculated that they are capable of generating many times the force that the abs can. To think that muscles with that much mechanical advantage should not be used to that advantage is ridiculous.
Most modern athletes are hip flexion weak and it affects most performance.
Weak hip flexors assure weak abs—especially weak lower abs—and no amount of crunches can compensate. (It seems that every gym has an abs class instructor who has a prominent lower abdominal pooch. Ask her to hold one knee up while standing on the other leg and to resist your pushing the knee downward with a couple of fingers. It’s easy to push the knee down, and it shouldn’t be).
Without static contraction/stabilization exercises, the abs never learn to perform their most critical, functional, role—midline stabilization.
Crossfit Training Guide
Monday, February 15. 2010
Rest Day
Muscle Up Training Progression
The first step is to have competency in a stable environment, such as with a bar dip. Then you should be able to hold a stable support on the rings. Next is the ring dip. Only when this can be performed comfortably should the rest of the muscle-up progression begin.
The false grip is essential, and the elbows must be kept in tight. Then, the transition can be practiced on the toes. This develops the strength and muscular patterning required for a stable and consistent muscle-up. Within a few months of simple drills like this, raising the rings a few inches at a time, the full muscle-up will come.
...for more check out the video on http://journal.crossfit.com...
CFJ - Muscle Up Training Progression
Muscle Up Progression
Muscle Up Training Progression
The first step is to have competency in a stable environment, such as with a bar dip. Then you should be able to hold a stable support on the rings. Next is the ring dip. Only when this can be performed comfortably should the rest of the muscle-up progression begin.
The false grip is essential, and the elbows must be kept in tight. Then, the transition can be practiced on the toes. This develops the strength and muscular patterning required for a stable and consistent muscle-up. Within a few months of simple drills like this, raising the rings a few inches at a time, the full muscle-up will come.
...for more check out the video on http://journal.crossfit.com...
CFJ - Muscle Up Training Progression
Sunday, February 14. 2010
Classes @ 1130, 1500 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
10 Box Jumps
20 Seconds L Sit
10 Wall Balls
WOD
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Causes of the Bad Squat
1. Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.
2. Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
3. Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
4. Inflexibility. With super tight hamstrings you’re screwed. This is a powerful contributor to slipping out of lumbar extension and into lumbar flexion.
5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.
CrossFit Training Guide
Active Stretch
Skill Warm up
10 Box Jumps
20 Seconds L Sit
10 Wall Balls
WOD
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
LTJG Kim practicing scin the cats
Causes of the Bad Squat
1. Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.
2. Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
3. Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
4. Inflexibility. With super tight hamstrings you’re screwed. This is a powerful contributor to slipping out of lumbar extension and into lumbar flexion.
5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.
CrossFit Training Guide
