She’s not just good at gymnastics. First she puts out a video of a 300# Back squat and just recently put up a 190# Snatch. A N I M A L!
Snatch Balance with a 3 second hold at the bottom 4×2
After each set of Snatch Balance complete a strict set of 10 pull-ups
AMRAP 10 Minutes
3 Wall Crawls
20 Kettlebell Swings (55/35)
AMRAP 7 Minutes
9 Hang Snatch (75/55)
I’ve talked to quite a few people that attend our gym regularly and at some point in our talks there is a moment where we talk about their first day. The common theme I hear is that most were extremely nervous, some didn’t even want to come in! I’ve heard the majority of these nerves stemmed from the fact that they were about to start something that they had no previous experience in. Many didn’t want to look bad in front of others and embarrass themselves, while others were scared of just how out of shape they might be. I couldn’t tell you how many times I hear “Oh I would love to try CrossFit, but I’ve got to get in shape first”. What!? Really? After a while these initial jitters fade and one becomes accustomed to the flow of our classes. Then a shift occurs. Once you’ve been CrossFitting long enough you start to understand how a workout “feels”, you’ll soon look at a workout and know whether or not you’ll be able to use your arms or legs the following day like a normal person. Being able to gauge the wonderful suck of each workout has a side effect of creating pre-workout jitters just before that clock counts down 3..2..1. These nerves can either come from you knowing just how hard you’ll be pushing yourself during the workout or from looking down at that barbell and wondering if you will even be able to lift that for one more rep. Nerves are ok! They’re your body telling you that something important is about to happen. Use this energy to your benefit and apply it towards your workout. If you don’t get nervous right before a hard workout or during a heavy lifting session then I would question your intensity. Granted, you shouldn’t be a nervous wreck every time we see you, but there should be some jitters from time to time when you step up to that barbell.
All Out Maximum Effort: 50m, 100m, 200m, 400m, 800m
Clean Complex 5×2 As Heavy as Possible for each set, this should be working both technique and strength
-Lower back down until weight is just above floor, approx. 1″, and hold for 2 second count
-Clean from just above floor to shoulders (this can be power or squat)
-3 Front Squats
-1 Push Jerk
The Tabata training method was first started by a Japanese scientist named Izumi Tabata. He studied the effects of High Intensity Interval Training on athletes as opposed to the usual Moderate (approx. 70% effort, hour long exercise) Intensity Training methods that were being used. Izumi Tabata found that he could increase both aerobic and anaerobic conditioning by coordinating the appropriate work/rest intervals alongside maximum expended effort. His studies showed that compared to traditional training methods, Tabata intervals produced an increase in aerobic capacity by 14% and a 28% increase in anaerobic capacity, whereas the traditional method only produced a 10% increase in solely aerobic capacity. Since we are looking to not only improve our aerobic levels but also are anaerobic levels, Tabatas have been a longtime staple in CrossFit training. The nice thing about intervals is that you are guaranteed rest, but in order for them to be effective ALL OUT EFFORTS must be given during the work periods.
High Bar Back Squats 4×5
Alternating Tabatas (20 seconds of work followed by 10 seconds rest for a total of 8 minutes)
Rest approx. 3 minutes
Air Squats/Hang Cleans (185/125)
Dora has become one of our most consistent members and all of her hard work is paying off. Her overall strength and cardio endurance seems to improve every week. She always comes in with a great attitude and she continues to push herself on improving her technique and efficiency with all the movements. Tomorrow for her big day, Dora will be doing our evening Thursday run. Those that want to help her celebrate her birthday are welcome to join her. Keep up the hardwork Dora!
Deadlifts 2×10 Heavy as possible while maintaining good form
10 minutes of Handstand practice
Complete 100 push-ups for time
AMRAP 7 minutes
15 box jumps
6 toes to bar
This video has been around for awhile but I decided to put it up just in case some of you guys missed it. I’ve heard lots of these in our gym and every time I hear someone say “I need more chalk” I think of this video. Classic.
Snatches 5×2 Heavy as possible while maintaining good form
Pause and hold at the start of the second pull for 2 seconds on each rep then finish the lift (pause just above the kneecap)
15 Power Snatches (75/55)
30 Double Unders
If you ever want to clean and jerk heavy weight you must develop strength and flexibility in the rack position. The majority of the bar should rest on the meaty part of your shoulders, not on your wrists or collar bone. One way to reinforce the proper use of the rack position is through front squats. The goal for each front squat is to mimic where you would be in the bottom “catch” position of a heavy squat clean. An ideal bottom position would be a vertical torso, weight on the heels with the glutes engaged,high elbows and a tight stable midline.
Front Squats 3×3 heavy as possible
Front Squats 3×10 @ approx. 45-55% of 1 rep max.
Pause 2 seconds at absolute rock bottom for each rep then explode up
7 Power Cleans (135/95)
Mix CrossFit and summertime in Las Cruces together and you get a potent recipe for dehydration. For those of you that have been with us during the summer, you know just how hot it can get in our little box even with the AC’s on. Those that are newbies get ready to sweat.
In order to not only avoid dehydration but also avoid some of the set backs poor hydration can bring, you must constantly make sure you are consuming enough water. If not you might begin to notice a decline in your performance during workouts, overall fatigue, muscle cramps, and an increase in soreness post workout. If you want one easy piece of advice towards feeling better day to day I would say start by drinking more water. WATER not Gatorade! I see some people come in with huge bottles of Gatorade thinking they are doing their body good. Gatorade is vegetable oil, high fructose corn syrup, artificial colors and sweeteners, wrapped up in a nice package with electrolytes. Not the best choice.
Can’t stand plain water? Throw some lemon and a little sea salt. This gives it flavor and may even help balance your body’s pH levels which basically means it will make you feel better.
But what about my electrolytes? Ok ok. You should be replenishing these through a well balanced diet but if you are such a beast that even that’s not enough, then replace your Gatorade with coconut water. It has tons of electrolytes, is all natural and has almost the same pH level that’s found in a healthy human being. This means it can be absorbed quickly by your cells and replenish your body with the necessary electrolytes much faster than Gatorade.
Oh and all this needs to happen BEFORE you get to the gym. If you’re slamming water during a 15 min AMRAP it’s a little too late, you’re already dehydrated. Hydrate the night before and throughout the day.
5x100m run (rest=slow jog back to reset at start line)
21 push press (115/85)
15 push press
9 push press