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CrossFit 1 & 2 Day 1

8 Jan

 

 

 

Posted below are your scores from the first day of class.  I want to take extra steps with you this term to ensure that you get the most from this class both in performance and knowledge of how to perform the movements we cover in the curriculum and knowledge on how to train on your own outside of this class.  Please email me with any questions, or stick around after class and I will do my best to answer them.  I look forward to seeing you all progress.

 

-Coach

2013-01-07_XF1 Scores 2013-01-07_XF2 Scores

Winter Break Strength Cycle

5 Dec

This three week cycle has one outcome intended; become more powerful.  There won’t be a lot of conditioning built into it, but if you’re able to and feel the desire to complete some conditioning workouts, feel free to cherry pick a few from previous workouts I’ve given you, but don’t let it affect the strength work.  Hopefully you have tested your 1 Rep Maxes on Front Squat, Deadlift and Push Press, because that’s all you’re doing for the next three weeks, and it’s percentage based off of your maxes.  You’ll need to get to a weight room four days a week, so plan your schedules accordingly.  Consider Finals week the de-load week (which is why you haven’t seen anything from me) and be prepared to catch up.  You will want a minimum 2 minutes rest between all sets, and will really need to warm up to prep your body for the workout as the cycle drags on.
Week 1
Day 1 – Front Squat 70% 4×9
Deadlift  65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift  70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift  75% 3×8
Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift  DNP
Push Press 90% 6×4
Week 2 – Add 20lbs to all FS%, 30lbs. to all DL%, and 5-10lbs. to all PP %
Day 1 – Front Squat 70% 4×9
Deadlift  65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift  70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift  75% 3×8
Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift  DNP
Push Press 90% 6×4
Week 3 – The 50% # is based on the new numbers from Week 2
Day 1 – Front Squat 50% 5×5
Deadlift 50% 5×5
Push Press 50% 5×5
*rest at least two days before retesting
Day 2 – Retest new 1RM’s
Day 3 – Retest new 1RM’s

Please eat to sufficiently facilitate recovery and remember that excessive alcohol comsumption will negatively affect this as well.  Merry Festivus,

-Coach Rast

Yay First Day!

24 Sep

Great first day of class, good effort put out all around.  See you on Weds.

-CoachImage

500m Row on the Concept 2

17 May

Here are your times from Monday’s Row.ImageImage

Spr 2012 PEW 399 CrossFit Day 1

4 Apr

First WOD

USA 7’s in Las Vegas 2012

18 Feb

Big Check after winning the tournament

I just came back from a long, but very productive week in Las Vegas where I was working as the Strength and Conditioning Coach for the Social Vibe Pups.  We won the Elite Men’s Division, the next step down from the IRB league that national teams compete in, and you’ll be able to watch as an Olympic Sport come 2016 in Rio.  ViPR, a company that I’m proud to be affiliated with is a sponsor for the team, and rather than just get involved monetarily, I was able to represent ViPR as their Master Trainer with Rugby experience (full disclosure, I only played 15’s, and never at the level of the guys I was working with) and be in charge of their preparation for the tournament, as well as  recovery between matches over three long days of Sevens Rugby.  The Pups are an invitational team, so it was the first time a lot of these guys had played together.  They had excellent fitness and could move the ball around the pitch with the best of any players I’ve ever seen.  What I was able to do with them and the ViPRs I had shipped to Vegas was definitely something none of the other teams were able to do.  ViPR is a Training tool that bridges the gap between Traditional Strength Training, and movement training.  So I was able to have them lift it, flip it, drag and push it along the ground and throw it among other things.  Exercises you just cant easily do with other equipment.  My typical 10-15 minute routine with them prior to matches would start with some general mobility exercises, while some would be doing dynamic stretches, then ramp in to more plyometric movements with the ViPR, and finish my time with them by having them do some very sport specific drills with it.  You can check out some video of it, hear the players thoughts on the use of ViPR, and be in awe of our uniforms (not outfits, uniforms).  What I noticed as a coach is that as the tournament rolled on, these guys stayed fresh, came out harder that other teams as the tournament progressed, played their hearts out and won the tournament.  Did use of ViPR contribute to their win?  They might’ve done it without us, but I’d say ViPR played a big roll in their success.

A special thanks to Zach Forrest, owner of CrossFit Max Effort in Las Vegas for letting us use his facility, and being a good dude in general.

Exercise Prescription for Resistance Training

31 Jan

When designing a resistance training program, there are many programming variables that can affect the outcome that you will see as result of putting physical stress on your body.  Based on the goals that you’ve identified, your body will respond to the stimulus that you provide it.  If you want to get the greatest return for time spent training, train how your body will best respond.  Watch for another post on determining you One Rep Max for a lift, which will help you figure out proper load.  Until then, work within the sets/reps/rest of the prescription ONLY within the domain of where you can maintain good form and demonstrate proper technique.  Once the motor recruitment patterns are a little more established, it will be a good time to start load testing.  Until then, use this chart as a guide:

Goal    Endurance   Hypertrophy    Strength
Load (% 1RM)      < 70%    70%-80%      80% <
Sets         3        4        5
Repetitions      12 to 8      8 to 5   5 or Fewer
Rest      < 1min      1-2min     2 min <

Some More reading if you want to go down the rabbit hole:

http://www.sport-fitness-advisor.com/resistance-training.html

http://www.uta.edu/faculty/blevinsj/Ch%2015%20Resistance%20Training%20Program%20Design.pdf

http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html