3sec Pause Front Squat 5 x 2 – heavy as possible + 2a) Power Clean (or Hang Power Clean depending on skill) – work on technique – 8 x 2, rest as needed2b) Sled Drag Walk – 8 x 25ft – heavy as possible, rest as needed
+ OTM for 3min 3 Power Clean – 155/65lbs
5 Power Clean – 155/65lbs
7 Power Clean – 155/65lbs
Rest 1min
OTM for 3min
7 Power Clean – 155/65lbs
5 Power Clean – 155/65lbs
3 Power Clean – 155/65lbs
-when finished, immediately perform:
3 sets of AMAP Knees to Elbows rest as needed b/t efforts (don’t overextend your lower back!)
3b) Barbell Rotary Landmine – 3 x 10, rest as needed (Giving these a shot. Use as much weight as possible. Refer to https://www.youtube.com/watch?v=mMP8fd2tRHkif these are new to you.)
3 Rounds AMRAP 4 Run 100m 7 Deadlift – 185/115lbs 14 DB/KB Snatch – 7l/7r – 70/40lbs Rest 3min
If you missed any tests this week, please make those up today. Otherwise, do the workout above. Also, if you did not add your bodyweight next to your CF Total numbers on the whiteboard, please do so today!!*
Thursday Tests(feel free to do these in any order)
1. Plank for Max Time
2. Wall Walk to Handstand Hold (only toes on wall) for Max Time
3. Max Strict Ring Dips (triceps parallel to floor at bottom of dip, fully extended at top)
4. Power Clean – 1RM
5. “Testing WOD” 9 Power Cleans – 135/75lbs Run 200m 9 Pullups 6 Power Cleans – 135/75lbs Run 200m 6 Pullups 3 Power Cleans – 135/75lbs Run 200m 3 Pullups (Yes, this is really 75lbs for women.)
Cap = 7:00min Good = <5:00min Better = <4:30min Doing Things = <4:00min
log them on a board at the gym so Matt can get a picture.
Same as Regular + (feel free to do these in any order) 6. OHS – 10RM (hip crease at/below knee cap at bottom of squat)
7. Max Strict or Kipping Handstand Pushups (hands on 25lb plates, head to abmat)
Open gym will be closed this weekend, due to Central East Regionals. We will still have a 10am class on Saturday morning.
I live on Main Street and during the spring, there’s a ton of 5k races, walk & bikes, community runs, etc… While many running magazines advertise ways to go from your “Couch to 5k“, we tend to think that running is a skill that shouldn’t be taken so lightly. Before starting any running program, you should consider your mobility and technique so you don’t ingrain bad habits. Even better, schedule a physical assessment with Coach Brown to assess if running is really what you should be doing considering your current movement dysfunctions.
Okay, that being said, let’s get back to running. As I was saying, I see a lot of “fun runs” outside of my windows. And, I see waaaaay too many people who look like the three photos here. If this is you, you need to stop running immediately and address your business.
Ankles: If you know from your squat that your ankle mobility could use some help, then it’s also going to affect the way you run. Your body will find a way to land and propel itself forward, but it will probably look like some version of these photos, which is the exact opposite of efficient.
Knees: The knee is a stable joint which operates at the mercy of the mobile joints above and below it. So, pain here is typically caused by inefficiencies at the ankle and/or hip.
Hips: As you learn in Coach Brown’s breathing class, the hips are culprit of many lower extremity running issues. Two of the biggest problems include: 1) missing hip extension and 2) missing hip internal rotation
1) Missing Hip Extension Running, very simply, involves putting one foot in front of the other, inevitably leaving one behind you. If you are lacking hip extension, your leg still needs to get behind you when you run. Your body will accomplish this by externally rotating your hip. Repeat this for a few miles and your hip external rotators are going to become super tired, sore, tight, etc…
Missing hip extension also affects your Olympic lifts as seen here
What is hip extension? Well, lifting one knee up to the chest moves the hip into flexion. If you extend the hip the opposite direction (past vertical), that is hip extension. The goal is to do this without overextending your lower back. Why might your hip extension suck? We tend to sit a lot. When we continually sit in hip flexion, the hip flexor muscles become tight so that we can’t extend the hips properly. Instead, we arch the lower back compromising our ability to use core muscles while we run. This sets us up for a host of leg injuries. And, if you can’t reach proper hip extension as you increase speed, you’ve now become a much less efficient runner.
2) Missing Hip Internal Rotation Stand up. Look at your feet. Do they point out? If they do, chances are that your hip internal rotation sucks. Since your external rotators have been compensating for missing hip extension for so long, you are now “stuck” in this externally rotated position. As you extend your leg through the “midstance” and hit your limitation of hip internal rotation, a compensation must be met. When your body is missing range, your brain senses the aberrant pattern and simply turns the foot/leg outwards into external rotation. In this scenario, you are literally creating the missing hip range of motion that you don’t have by externally rotating the foot/hip.
Or, maybe you’re pretty smart and try to avoid this fault by limiting your stride length to prevent the poor foot/hip turnout. Well, now you’re just limiting your hip extension, thus weakening your glutes. This is why, I believe, I always see runners with terrible, flat asses. They don’t have the proper technique to use their glutes as they run, so their asses become inhibited and weak and end up looking flat and boring. We don’t want you to have a flat, boring ass. We want you to have a strong, dense ass that gets attention. And, stretching rarely solves this problem. Instead, you may need to address both tightness in soft tissues and glute weaknesses that drove that protective tightness in your hip.
If your feet look like this when you stand, your hip internal rotation probably sucks.
Wednesday Tests1. Standing Broad Jump for Max Distance – 3 attempts (measure distance from starting line (toes on line) to heel of landing foot closest to the line. You know what to do.)2. Standing Triple Jump for Max Distance – 3 attempts (take off from both feet, then one foot, then the other and land on two feet. Measure same way as above.)
3. Max Pushups (have someone measure the number you get in the first 10sec as well as the total number you achieve in your one attempt)
4. Max Strict Pullups (have someone measure the number you get in the first 10sec as well as the total number you achieve in your one attempt)
5. Max Situps in 2min (hands touch floor behind you at bottom, and touch heels at top)
6. “Fran” 21, 15, 9 Thrusters – 95/65lbs Pullups
log them on a board at the gym so he can get a picture.
If you weren’t able to complete the CrossFit Total yesterday, please do so today.If you did your total yesterday then take off today and rest, as tomorrow is another testing day. However, if you absolutely/positively have to do something today or you’ll go crazy, then do this as it’s light & easy…
Run 200m, then:
21, 15, 9
American KBS – 54/35lbs
Ball Slam
then, Run 200m
