Monthly Archives: January 2014

Speed and Overhead Mobility

Here’s one of the latest videos of Chad Vaughn completing a Clean to Overhead Squat complex. Notice the speed between the initial pull of the Clean to him dropping under and receiving the bar in the squat. There’s no hesitation. You can again see the speed as he comes out of his dip and initiates the drive in his Jerk. Each movement is explosive and intentional without any wasted energy. After the Jerks, Chad (that’s right we’re buddies, I just call him Chad) is able to maintain the same grip as his Jerk and proceed into the squat. In his seminars, he talks about the need for perfect positioning and mobility. This mobility is not some gift that he’s always had, but something that he trained for years and years to acquire.

1/31/14

6 Rounds

ME for 30 seconds rest for 30 seconds

Power Clean and Jerk (155/105)

Then immediately transition to 4 minutes ME Toes to Bar (no rest between the Clean and Jerks and the ME Toes to Bar)

For Time:

10 HSPU

20 Deadlifts (135/95)

15 HSPU

15 Deadlifts (185/125)

20 HSPU

10 Deadlifts (225/155)

PERFECT form on the Deadlifts

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Killing Fran

Big Congrats to everyone that came in today and performed that twisted version of Fran. You would think that after Monday and Tuesday’s workout everyone’s times would have suffered but it was actually the opposite. There were some huge PR’s today, including multiple sub 5 minute Fran times! You guys are killing it! Keep up the hard work

1/30/14
Connectivity Thursday
This Thursday will be focused on the legs. After Karen, lunges, the CalStrength Death March and Fran everybody’s legs are feeling it. After some mobilizing we will cover Handstand Movements, Pistols and Planks

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How Bad Do You Want It?

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A couple weeks ago I posted a link to what I think might be the best beginner Muscle-Up tutorial out there. It’s on our Connectivity Thursday post labeled Don’t Miss this Thursday. The video goes over exact body positioning as well as the sets and reps and frequency needed to practice each movement. Yet to this day I have still only seen two people practicing the progression. Two!! This leads me to ask…how bad do you really want it? Lots of people come into the gym and see the rings and say I want to be able to do a Muscle Up. Well, saying that you want one isn’t enough. I’m sorry but your words won’t get you over those rings. You have to put in the sets and reps with the progressions in the proper body positions. There are no shortcuts. Stop talking about it and start working towards it! I cannot tell you how frustrating it is to spend time with an athlete training on the progressions, only to never see them practice the progressions ever again then hear that athlete get frustrated a month later when they haven’t come any closer to reaching their goal.

1/29/14
1a) 4×3 Snatch Balance
1b) 4×5 Snatch Grip RDL (heavy but perfect)

In 10 Minutes Complete:
Fran
21-15-9
Thrusters (95/65)
Pull-ups

Rest 4 Minutes

In 8 Minutes Complete
9-6-3
Thrusters (115/80)
Chest to Bar Pull-ups

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I Can’t Wait to Try It Out

One of our young studs Evan just got back from studying abroad. He came back with what might be one of the best gifts I’ve received in a while. A Stein from Austria with crests from the different states. Thanks again Evan! I will put it to good use.

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1/28/14
EMOM 10
3 Power Cleans + 10 Double Unders

1a) 3x ME Ring Dips
1b) Cal Strength Death March 20 steps

9 Minutes to Complete
20 Shoulder to Overhead (95/65)
30 Box Jumps
15 Toes to Bar
15 Shoulder to Overhead (135/95)
30 Box Jumps
15 Toes to Bar
ME Shoulder to Overhead (185/125) in remainder of 9 minutes

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Salute!

Kendrick Farris, the best American Weightlifter, getting stronger and stronger. Love the salute after the bar slam!

 

1/27/14

EMOM 10

2 Snatches @ 70% + 5 Over the Bar Burpees

1a) 3x ME Chest to Bar Pull-ups immediately followed by a 5 second hold at the top

1b) 3×20 Walking Kb Lunges (55/35)

 

Karen

150 Wallballs for time (14 minute time cap)

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What’s to Come

This week was a bit of a deload. Next week will begin the start of a four week cycle with the main focus being on preparation for the CrossFit Open. During the next cycle, please do your best to treat this like many of you treated our Smolov cycle. Stay dedicated and focused throughout the cycle, make sure to go as hard as you can when indicated as well as ensuring that rest, recovery, and mobility have their place throughout the weeks of training. The emphasis during this time will be increasing your conditioning along with improving your technique and efficiency in the most commonly used CrossFit movements. Oh yeah, please remember to have fun with all of this. Yes you should take your training seriously, but it should also be an enjoyable experience that you look forward to each day. Push each other and cheer each other on!

1/25/14
3×3 Front Squat @70% + 1 Jerk after all 3 squats are done

3×3 Snatch Grip Push Press + 1 Overhead Squat

Helena
3 Rounds
21 Kb Swings (55/35)
12 Pull-ups
75 Double Unders

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Instagram?

Wednesday 1/22/14 @ 7 a.m., a very open and honest member of CFLC comes to me after his workout and says “May I ask you a question?”. He then proceeds to ask why I’m not on Instagram and tells me that I need to be on Instagram along with some other truths. Instagram? I have no idea what this is. It’s that thing with pictures right? He then shows me his phone and the Instagram that a gym in Kuwait does. OK fine it looks like it could be a nice addition to our gym and more importantly, it seems simple enough. Take pictures, post pictures, follow people…wait isn’t that the very definition of some sort of stalking? Oh well I guess that’s what the kids are doing these days with their facebooks, and instagrams, and snapchats. So here you go my friend from Kuwait with what might be the most impressive beard in all of Las Cruces. You can now follow us on Instagram under CrossFit Las Cruces. There’s only one test picture up so far but there will be more posts coming soon.

1/24/14

Establish a 1RM Power Snatch

Establish a 1RM Power Clean and Jerk

Deck of Cards!

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