18/1/2010

Courts & Jordan post EVA

Strength

Strict Press

5-5-5

Push-Press

3-3

Push-Jerk

Find your 1rm

Complete all sets of Press, before commencing Push Press. Complete Push Press before commencing Push Jerk. Rest as required between sets. Increment the load across sets. Ensure that there is a clear distinction between Press, Push Press and Push Jerk technique, ie Any bend of the knees in the Press is a failed lift. Rebending the knees in the Push Press is a failed lift. Failing to rebend the knees in the Push Jerk is a failed lift.

WOD

Run 200m

THEN

4Rounds

15 Pull-Ups

12 Wall Balls

9 Deadlifts @ Bodyweight

THEN

Run 200m

Compare http://crossfitpenrith.blogspot.com/2009/09/1692009.html#comments

A FEW THINGS ON OUR STRENGTH DAYS, & WOD's IN GENERAL;

We have a few new faces joining us for the new year & CFP is growing every week. We have always had a fairly relaxed attitude at the box & will continue down this path as this is our (HC & Coach) makeup. However the format moving foreward (toward sectionals & Regionals) is going to step up a notch. Please note that people not competing at sectionals will still enjoy the high paced tempo sessions they have come to love. But there are a few things that MUST be addressed... so here goes.

#1- Some of our STRENGTH days moving foreward will have 2 ellements to be completed + the METCON. We have 1hr to get through everything & the sessions will be fast paced & programmed to the minute. DON'T BE @%*%@#+ LATE!! It really upsets the group dynamics when someone has to start their warmup when everyone else is halfway through their RM.

WHEN THE COACH IS ADDRESSING THE GROUP (That is talking louder than normal) LISTEN!!!!! You dont have to stop in your tracks but FFS LISTEN. It will be info about the WOD or technique that im talking about.

#2- When doing Strength work, Everyone needs to realize that when you are talking max efforts you don’t make huge weight jumps once you get at or near your max. If we are doing a 5rm day & the fifth rep is a sonofabitch to get up, you are about tapped out. I can’t tell you how many people then put 5kg,10kg or more on the bar. You don’t always make bumper plate sized jumps on every attempt. At CFP, there are smaller choices! Don’t think you are being a sissy when you are adding the smaller plates (Timber discs or 2.5kg) to the bar. That is the essence of true max load effort. Weightlifting competitions are sometimes won by the difference of a KG or less.

#3- You need to know what you can lift. If you are not recording your weightlifting efforts, you are making things harder for yourself. Get a workout journal, or even better post on our blog. You should be logging things on the blog similar to: “5/5/5 back squat. Got 100kg the last set. It wasn’t to bad. I think I can lift 10kg more next attempt.” Keep good notes of every weightlifting session. The next time a 5/5/5/ squat comes up, you will know what your max effort is, and you will be able to dial in your warm up lifts to get to the max lift quickly.

#4- Once you know how strong you are, warm up quicker! When squatting, I blast through my warm up loads with little to no rest between loads changes. I start at 10 air squats right to 10 bar squats to 10 rep 60kg squats to 5 rep 90kg squats to 5 rep 100kg squat to first max weight 5 rep effort. After I hit my bigger load efforts, I rest 2 minutes or longer between efforts.

#5- Learn how to breathe! Every lift should start with a HUGE gulp of air. Hold that gulp and push that gulp of air deep into the lungs. This will flatten out the diaphragm and better stabilize the spine.

#6- Don’t drop an empty bar on the ground. They cost big bucks!!! Bars loaded with bumper plates are suppose to be dropped, but recognize that they bounce and make sure they don’t bounce into someone else's lower leg or worse.

#7- Clean your DNA off the bars. If you bleed on something, ask a trainer to get you hooked up with some good cleaner products.

#8- NO OPEN CONTAINERS ON THE GYM FLOOR. That meaning no water bottles with no lids, Even the bottles with valves on them must be closed. Im sick of bottles getting kicked over & water spilling during a session (Hey its just one of my pet hates. If it wasn't for COACH there wouldn't be bottles on the gym floor at all. lol)

WOW, well i got that off my chest didnt I..... Look, most of these things are adhered to MOST of the time & I don't want anyone taking any of this personal. Its not aimed at anyone in particular, its just stuff we need to dial in on to get the most of our sessions. Don't worry, the fun police have not taken control.

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