Archive:
Squat Clean and Jerk
30 Squat Clean and Jerks 155/105
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm.
*15 min cap
Skill: Turkish get-up
The skinny on obesity:
New AWOD cycle
Aditional Workout of the day
The Additional Workout of the Day (AWOD) is designed to give an added challenge for those athletes that are willing to put in some extra work. This program consists of additional strength training, speed work, and skill work. To participate in the AWOD, CFUV members must demonstrate proficiency in the required movements.
We have been doing the wendler 5 3 1 for six months and most have seen serious strength gains, which is why we will revisit it later. The new cycle will go back to an emphasis on strength, speed, and skill work. It will start with a full body lift like back squat, deadlift, front squat, sumo deadlift. These lifts elicit a potent noero-endocine response which make you stronger. The lifts that will work on speed are push press, power clean, and power snatch. The speed lifts will not be at or near max weight it will be at max speed. Skill lift will be overhead squat, push jerk, turkish get up, snatch and clean.
With the new cycle there will be changes with the rep cycle. 3×5 rep scheme means at the same weight, that weight should be heavy but you should be able to complete each set and each rep. Start with some wiggle room because, you will add weight as the weeks go on. Which means you will need to keep track. 10×2 means same weight but this rep scheme for us means speed. The weight should be medium-heavy and you should be able to keep you near max speed up from set one to set ten. Do not slow down. 5RM, 10RM, 15RM this mean that you find your Rep Max. The last rep scheme is a max rep but will be at a % of your body weight.
If you have any questions please feel free to ask jeremy@crossfituv.com
HSPU, Pull ups, Push ups, Squats
5 Rounds:
10 HSPU
20 Pull ups
30 Push ups
40 Squats
One partner working while other holds static hold for that movement. Reps only count when partner is holding static position.
Good luck to Brandon on his first Tri!!!!
Deadlifts, Hang Power Clean, Shoulder to OH
Every min on the min for as long as you are able:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to OH
Weight is 135/95
PWOD is 155/105
Push ups, Box jumps, Rkb Swings, Squats
2 Rounds:
90 seconds on 30 seconds off of:
Push ups (games standard)
Box jumps 20″
Rkb Swings 53/35
Squats
*score is total reps
**rest 2 mins between rounds
PWOD:
Ring push ups
Box jumps 20″
Rkb Swings 70/53
Squats
I need a Muscle up!
Muscle Up
written by Jeremy
I am asked often, “How do I get a muscle up?”
And I simply say, “Get stronger!”
Okay, okay so lets break down that piece of pure gold advice. First and foremost you need to have a strict pull up and a strict ring dip. I don’t care if you want a strict muscle up or a kipping muscle up, you need a base of strength before you try this higher skill movement. And it needs to be said you will need to do this multiple times before even trying even a single muscle up. The strict dip will need to progress to the deepest dip that you can with out putting your shoulder in a vulnerable position. Once you can do some strict pull ups, you should move into a pull up with the top position being at the bottom of your sternum with your body leaning back and feet in front.
Think of a ring row with feet floating in the air. This can be kipped or strict.
With that little base of strength we can now start to try drills on the rings. Different drills on the rings are; banded turnovers, kipping swing, and banded hip to rings. Hip to rings banded or un-banded, is the same as the pull up where the top position is bar to the bottom of the sternum, but now it is closer to the hips. Banded hip to rings, you will put a good size band on the rings to start and make a swing with the band across the rings.
You will sit in the swing and lean back to a floating ring row. In this position, you will practice with no arm pull to send the hips to the level of the rings with core muscles (it will be a little bouncy at first).
Kipping swing: false grip or no false grip the swing on the rings is a lot different than the pull up bar. You will need to spend some time on just swinging. Try to avoid attempting a muscle up before you are ready if you don’t make it you are just building bad mechanics which will take time to fix, stick to the drills. Ahh, the turnover drill when it starts to feel like a muscle up. You will need to make the swing with the band in the rings again. Then sit in it, lean back into a hollow or toes point, legs together, and abs on position. Then once you are floating in the air, you will hip up to the rings and do the fastest sit-up. Your body will go from a laid out position to a balled up position with head and shoulders in front of the rings and feet under your butt behind the rings.
This position of being balled up should be the bottom of your ring dip with your feet under you. Your hands in this drill will be in a false grip position which is easier to show than describe, but here goes, put your hand through the ring and let your wrist hang with all fingers on one side and forearm on the other. Next, slowly move just the thumb on the other side. In the finished position your hand should be grabbing the ring with the top part of your hand on top of the ring and about a 90 degree angle in the wrist, forearm straight down from rings.
After all the drills are close to mastery you will be ready for your muscle up.
Bradshaw
Here are some of our most recent On Rampers! It’s been so fun having them in the regular classes! I love working with the newbs!
Bradshaw
10 R0unds:
3 HSPU
6 Deadlift 225/155
12 Pull ups
24 Double Unders
4 x 400m
4 x 400m
rest 3-5 min between runs
Burnout:
max rep GH sit ups in 60 seconds
I don’t want to get big
This is a statement I hear all the time. Take a few minutes to read the two articles below and hopefully it will get you excited about picking up heavy stuff! First, if you want to look like a bodybuilder you have to train like one…and possibly take steroids. This type of training looks like high rep medium weight sets, little to no cardio, and eating a lot of food to provide a surplus of calories for your body. This is not what we do at CFUV! We do a variety of running, gymnastics, power lifting,olympic lifting, jumping,throwing, etc and combine this with a diet that reduces inflammation and supports your activity level. Did you know that after the age of 25, the average person begins to lose a percentage of their muscle mass each year. Each pound of muscle burns somewhere around 37.5 calories per day.
Let me just use this as my personal testimony as to how a solid workout program that includes resistance training combined with a paleo diet can get you and keep you the healthiest you’ve ever been. Here is a snapshot timeline:
