Coach Rast

Here’s the map for the 5K course:

http://www.walkjogrun.net/routes/current_route.cfm?rid=CC32866E-A01B-8118-266AF34D7B726C7D

15th to Fairmount
Fairmount to Columbia
Right on 24th
Right on University
Right on 15th
One lap around Turf Field

Please hydrate properly for the run, it should’t be any harder than anything else we’ve done. Headphones are OK  for the run, see you then!

You can also open it in Google Maps here, then scroll down and hit the ‘3D’ button and it will give you a preview of the whole route, very useful to those who are easily lost.

CrossFit 2, in case you wanted to know what we’ll be doing this term, you can download the .pdf below:

Course Calendar PEW 399 CrossFit2

-Coach

CrossFit Students (and the random Speed & Agility Student looking for more programming)

See below to download the companion guide of CrossFit programming.  It is meant to be done with our M/W classes so that you have the weekends to recover.  If you do follow this please let me know so we can more closely track you progress.

CrossFit2 Companion Guide

Credit to Coach Spencer McGuinn for doing almost all the work in putting this together.

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

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

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

-Coach

Here are your times from Monday’s Row.

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.