Monthly Archives: August 2015

Thursday 8/20/15 Competition

IMG_9464

*Mike smokin’ some kettlebell swings*

 

 

 

Conditioning

 

25 minute cap

 

Beginner

For time:

400m run

30 wall balls 10/6

30 sit ups

30 box jumps

30 db press 25/15

30 kbs (A) 35/26

30 ring rows

400m run

 

 

Intermediate

For time:

400m run

30 wall balls 14/10

30 sit ups

30 box jumps

30 db press 30/20

30 kbs (A) 50/35

30 pull ups

400m run

 

 

Advanced

For time:

400m run

30 wall balls 20/14

30 sit ups

30 box jumps

30 handstand push up

30 kbs (A) 70/50

30 chest to bar pull ups

400m run

 

 


 

 

 

 

 Upcoming

 

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Wednesday 8/19/15 Training/Recovery Day

 

Conditioning

 

For Time

2 Mile Run 

 

 


 

 

 

POSE METHOD of Running

 

 

Tomorrow we are going to be spending some time on learning how to run correctly.  Some of you may already but it will be good practice to know how and why you run the way you do.

 

The point of learning this is so we can run and stay injury free while improving performance in both our conditioning and running workouts.

 

Dr. Romanov the creator of the Pose Method has a book you can read online if you are interested in getting an in depth picture of what this method is all about.

 

Here is a link to the book online:

 

http://lionheartllc.net/Pose_Method_of_Running.pdf

 

 

Also here is a quick easy article put out by CrossFit on this method:

 

http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

 

 

And finally a few videos that you can watch to better equip yourself for runs!

 

This is Brian Mackenzie of CrossFit Endurance:

 

 

 

 

 

 

 

 

 

 

 

 


 

 

 

Upcoming 

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Tuesday 8/18/15 Competition Day

Conditioning

 

Burpee + back-squat ladder

 

Advanced-185/135

Intermediate-135/95

Beginner-95/65

 
Rest 3 minutes

 
Burpee + shoulder-press ladder

 

Advanced-115/80

Intermediate-80/55

Beginner-55/40

 
Rest 3 minutes

 
Burpee + deadlift ladder

 

Advanced-245/170

Intermediate-170/120

Beginner-120/85

 

 

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

 


 

 

 

Upcoming 

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Monday 8/17/15 Training and The Importance of Goal Review

Strength

 

20 minutes to find

 

1RM Power Clean

 

*7-8 Sets

*Rest 2-3 minutes between attempts

 

 

 

 

 

Conditioning

 

Parter Wod

Teams of 2

 

For time:

75 thrusters

750 jump ropes

75 elevated feet ring rows

 

 


 

 

 

The Importance of Goal Review

 

When is the most common time people set goals?

 

NEW YEARS

 

People set out with great ambitions to lose weight, stop a bad habit, and many other things.

 

After about a month it seems the flare dies out and we go the rest of the year without even thinking about the goal that we wanted to achieve.

 

There are a few reasons this happens…

 

One being that the goal set does not inspire them.  The thought of not having completed the goal is not important or urgent enough to them that they have to have it.

 

Goals that can wait until Monday or tomorrow are not goals that set a fire in you.

 

Second is not having your goals in front of you at the forefront of your thinking.

 

Whatever you focus on that is what you get.

 

If you focus on how awesome you are a losing weight, you will do whatever is necessary to make it happen (same is true the other way).

 

Here is a cool little video of what I am talking about.

 

 

 

 

As you can see the mind has an amazing ability to put to use your thoughts.  This is why it is so important to keep your goals in front of you.  Review them often.

 

Here is an easy way to keep your goals in front of you.

 

Take some sticky notes and write your goals on them.

 

Create Mantras for you goals that can be repeated during the day to help keep you focused.

 

For example for someone who wants to lose weight, you can put…

 

I do whatever it takes to get in shape

 

Or

 

It is easy for me to lose weight

 

Next take those sticky notes and put them in all the places that you spend a lot of time.

 

-On your desk at work

-On your dashboard of your car

-The bathroom mirror

-Your desk at home

 

Those are just a few places that you can keep your goals in front of you so that you stay focused on what you are trying to accomplish.

 

It takes effort but in the end you will look back on things you accomplished instead of being like everyone else who procrastinates and wished they had put in the time and effort.

 

 


 

 

 

Upcoming 

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 

 

 

Saturday, August 15th Competition Day

Conditioning

 

AMRAP 12

2,4,6,8,etc.

Clean

Toes 2 Bar

 

Advanced-115/80

Intermediate-80/55

Beginner-Dumbbells 10-35lbs

 

Substitute for toes 2 bar-knees to chest, knees to elbows, lying to sky

 

 


 

 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Friday, August 14th Training Day

Strength

 

4 Sets of:

3 Bench (Heavy)

Rest 30s

10 Bent Over Row (Medium)

Rest 30s

10 GHD Sit Ups

Rest 30s

 

 

Conditioning

 

10-8-6-4-2

Box Jumps

5-4-3-2-1

Muscle Ups

 

Scaling

 

2x burpee pull ups for muscle ups

 

 


 

 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Thursday, August 13 Training/Recovery Day-Open Gym Explained

 

 

Strength

 

EMOM 20

Even-Clean and Jerk Technique

Odd-4-6 Chin Ups

 

 

Conditioning

 

6×400 Meter Run

-1 minute rest

-70-80% effort

-Focus on breath during runs

 

 


 

 

 

Open Gym Explained

 

What is open gym?

How do I use it?

Will it make me more awesome?

 

 

0g

 

 

The point is we all have different goals and some goals take a little bit more time and dedication to reach. Open gym gives you that extra time to work towards those goals and advance further as an athlete.

 

In the group classes that you attend the main focus is on something called GPP.

 

GPP is short for General Physical Preparedness and all that means is it is set up to prepare you for anything. Everyone benefits from this type of training because some days you will be working on weakness, others you will be working or strengths, or something in-between.

 

And as an athlete you will grow at a nice steady state in all areas of fitness using GPP, from strength to endurance and even in things like coordination/balance and mobility.

 

For some, this is more than enough. They enjoy the journey and are just looking for general health and fitness.

 

Others on the other hand want to progress faster, become a better athlete, or maybe they just enjoy being a little more focused in a certain area of fitness like gymnastics or weightlifting.

 

 

 

 crossfit-346-1024x768

 

 

 

This is where open gym comes in. Where the group classes don’t have a specific focus in any one area, open gym can be extremely focused in whatever area you are looking to improve.

 

You enjoy the Olympic lifts (snatch and clean & jerk), want to get stronger by squatting and deadlifting, use the open gym to focus on those.

 

You set goals to get more pull ups, come in and work on different pulling movements to get you to a pull up quicker.

 

These are all examples of what you can be doing here at open gym.

 

I encourage you to go back and look at your goals that we set the first week of July.

 

See if you are on the path to reaching those goals. If you are that is awesome and you are on the right track. If you think you need to put in a little more time in certain areas, use open gym to fast track your way to success!

 

 


 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Wednesday, August 12th Competition Day

Conditioning

 

Tabata

8 Rounds-20 Seconds Work-10 Seconds Rest

 

Deadlift 

Push Ups

Double Unders

Pull Up

 

Score is lowest rep count

 

 


 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

Tuesday, August 11th Training Day

Strength

 

5×5 Deficit Handstand Push Ups 12″ or More

3×10 L-Hold to Standing Pose

5 Max Effort Floor Slides in Pushed Out Hollow Position

 

Scaling

 

5×5 Deficit Handstand Push Ups (off box)

3×10 L-Hold to Standing Press (off box)

5 Max Effort Floor Slides in Pushed Out Hollow Position

 

 

 

 

 

 

Conditioning

 

For Time

800 Meter Run

50 Goblet Squats

25 Burpees

 

 

 


 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

August 10th 2015 Training Day

 

 

 

Strength

 

 

EMOM 10
Beginner-2 Hang Power Snatches

Intermediate/Advanced-2 Power Snatches

 

 

3×3 Overhead Squats

-Add 5-10lbs From Last Week

 

 

Conditioning

 

3 Rounds

25 Kettlebell Swings (American)

Plank

 

 

Advanced-70/50-1:30

Intermediate-50/35-1:00

Beginner-35/26-:45

 

 


 

 

3 Different Ways We Train Here At CrossFit Saved

 

As many of you have noticed, we have 3 different ways we train here at the gym.  If you haven’t or maybe don’t understand the differences between the days, I am going to explain them so you have a better understanding so you can achieve better results here in the gym.

 

1. Training Days-(like today) 66% of our training

 

Like practice in a sport, this is a time for us to learn new skills, build strength, and to build fitness on a global scale.

 

Usually this day involves a higher skilled movement from gymnastics, such as handstands, or some weightlifting movements like the snatch or clean and jerk.  Intensity is usually a bit lower and we can use this time to master movements that are new to us or to dial in technique to a higher degree.

 

When you come in on these days try to be very mindful of your breath, how your body is moving, and how you are feeling.  The mindfulness on these days is more important to learning new skills than just trying to move more weight or go faster.  Move with a purpose and always be striving for excellence in your movement.

 

2. Competition Day-25% of our training

 

Think game day.  All those skills, strength, and fitness you have been building during our training days can now be put to use and be used at higher intensities.

 

The goal on these days is to move as fast as possible while maintaining excellent technique in all movements.  Just because intensity is high does not mean we disregard moving well and safely.

 

These days are important to see how we are progressing as an athlete.  When we retest workouts or have a new test, we get to see how all of our hard work is advancing us.  It can even be a humbling experience to show you where your holes are in your movement, mobility, and mindset.  And then we can go back on training days and fill in the pieces of the puzzle that are missing.

 

3. Mental Toughness Day-8% of our training

 

You all have experienced these.  Typically longer, more grueling workouts,  sometimes with a hero’s name attached to it.  These workouts are meant to push us mentally and physically.

 

There are times in life where we need some mental toughness.  Maybe its in work or our personal life, it is good to put your body under extreme stress sometimes to prepare us when the unexpected comes up.

 

Use these workouts to make you stronger for life and its stresses.  If you can practice pushing yourself, holding on, and finishing what you set out to do in a workout it will better prepare you for the bumps that come along in this life.

 

I hope that gives you a better understanding of how to approach each of these days here at the gym!

 


 

 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 


 

 

 

Articles

 

Ten ways your diet can crush you by James “OPT” Fitzgerald

 

My top five tips for work-life balance by Richard Branson