Sunday, October 19, 2014

Almost ...

HOA is only a few days away, and thanks to our amazing coaching staff I am almost passable as a CrossFitter ... Almost.  Saturday Steph taught me to climb up a rope like a champion spelunker (pretty sure that makes no sense).  Turns out it's a hell of a lot easier if you actually use your legs.

Also, how long do you think it takes to develop giant calluses on the base of your shins?

I also found something else out this weekend:  Double Unders hurt my knees.  Wait, technically I have no evidence to back up that claim.  What I mean to say is Double Under ATTEMPTS hurt my knees.  Still not sure about actual Double Unders, as I am trying to learn to do them Monica-style where you don't flail around like a deranged primate.  Not only did we test the limits of my coordination this morning, but also the depths of her patience as I griped about every single thing she made me do.

Still don't really understand how patting my head and rubbing my tummy for 35 minutes is going to help my DU ... But I trust the process.

Please note that there are some schedule changes coming up this weekend due to HOA.  Wodify has been updated, and here is a screen shot for your convenience:

Big thanks to Brian for filling in for a couple classes.  Try not to terrify our members too much.

And last but not least, here are your nutrition leaders for this week:

We get it girls, you can have a cookie now.

10/20/2014 - WOD

Strength/Skills:
A): Bench Press (3 x 3 at 75%)
B1): Ring Dips (3 x Max Reps)
B2): Windmills (3 x 10 (5 Each Side))

Metcon (Time)
For Time
400m run
50 DB ground to overhead (35/25)
100 air squats
50 burpees
400m run
(db ground to overhead, squats and burpees can be broken up anyway athlete wants to)

Thursday, October 16, 2014

Get Down There

Paused squats.  Is there anything worse?  Your arms and face go numb, black spots dancing in front of your eyeballs, the music fades out in the background ... and then you stand up (or you don't).  I'm sure you've done them before, I used to program them from time to time and ask you to do a 3 count, or 3 Mississippis, in the bottom.  Most reps turn into about 1/8 of a single Mississippi.

It's not your fault.  After doing some research, this is what happens to time when you're at rock bottom with a heavy weight on the back of your shoulders.  Trippy.  Front squats are similar, except for some reason there are leprechauns floating around in there.  And not the Lucky Charms kind, the 90s Jennifer Aniston movie kind.

So why would anyone want to subject themselves to this punishment?  Because they make you awesome, that's why.  Every day I see people struggling with some portion of the bottom of the squat, whether it's simply the mobility to get down there, the ability to stay tight, or managing the transition.  Pausing in the bottom helps all of these things.  Even if they're not programmed, feel free to jam a few sets in there during your warm ups or whenever .... especially if you're someone who could use some improvement in any of the items listed above (read:  everyone).

Personally, I do them once a week.  And being cool like me should be reason enough for you to get on board with this.  Every Thursday morning I go down in the basement, put on some early 2000s rock, and torture myself with 5-6 sets of these bad boys.

Don't worry, I'll pump up the Lifehouse to wake your from your black out.



Important Programming Note:  Rope Climbs on Friday!

Bring tall socks, sweat pants, boots, hockey shin gaurds, whatever you need.


10/16/2014 - Thursday

Strength/Skills:
A): 1 Hang Snatch + 1 Snatch Balance + 1 OHS (Every 2 Minutes for 20 Minutes)
B): 1-Arm Dumbbell Press (3 x Max Reps (each arm))
** Rest 1-2 minutes between sets.  Use a weight that allows you to get 8-12 reps, and increase each set.

Metcon (AMRAP - Reps)
12 minutes for reps
Every 2:00 minutes alternate between (1:30 work/:30 rest)
Run 200m, max jumping lunges
Run 200m, Dumbbell Hang Squat Cleans (35/20)


10/17/2014 - Friday

Strength/Skills:
A): Bench Press (1 x 10)
B): Bench Press (1 x 8)
C): Bench Press 

Rope Climb (Skill Work)
Metcon (Time)
For time, break up however you want:
4 rope climbs
60 KB Snatches (alternating arms)
50 Calorie Row




Tuesday, October 14, 2014

I Mean …

You know better than to send me anything, especially if it’s related to diet while we’re in the midst of a challenge.  For these reasons, I assume this was sent to me because she is truly proud of it and wanted it posted.  Hell, I would be.  And as an FYI to the rest of you, if you’re headed to Vegas this is how you do it right:

Think about it.  This means there wasn’t even a 3 hour timeframe over the course of 5 days where she just refrained from eating or drinking at all.  Like I said, impressive.

Since it’s so not like me to call somebody out like this, I’m going to let you in on a little not-so-guilty pleasure of my own:  Peanut Butter Spoons.  Here’s the conversation at my house last night:

Me:  (excited look on face) Tonight I’m going to teach you about Peanut Butter Spoons!!
Lauren:  Is that where you put peanut butter on a spoon and eat it?
Me: (dejected look on my face) Well … Yeah.

It’s not quite that simple though.  Here are the detailed steps you’ll need to follow to make it happen:

1.) Measure out 4-6 TBSP of Peanut Butter, and enter into your “Pie” (MyFitnessPal).
2.) Pump fist in the air because you still have 115 grams of fat left today.
3.) Make a really thick protein smoothie.
4.) Cover the spoon in peanut butter, then dip into the smoothie and eat.  Enjoy a little peanut butter with each bite.
5.) Thank me for improving your life.

VERY IMPORTANT:  Don’t try to use that organic all natural crap.  Choosy Tims choose Jif.  And I swear if you even try to suggest using creamy ....


10/15/2014 - WOD

Strength/Skills:
A): Deadlift (1 x 10)
B): Deadlift (1 x 8)
C): Deadlift (1 x 6)
D): Muscle-ups (Skill Work)

Metcon (AMRAP - Reps)
For Reps with Partner
2 Rounds of:
2:00 Air squats (partner holds bottom of squat while other works)
2:00 Deadlifts (185/135) (partner holds farmers carry 53/35)
2:00 Hand release pushups (partner holds straight arm plank)
2:00 Toes To Bar (partner holds v-sit)

2:00 minutes rest

Sunday, October 12, 2014

Recovery: Me, You, and Josh Bridges

I've had some interesting conversations as of late about just how much working out is too much.  All of which of course have been with people who are beat up and struggling from doing too much, with one exception (hint:  he just snatched a PR with many red plates).  I hesitated at first to write about this because I don't want anyone to take it out of context and be dissuaded from doing constant hard work:  this is the key to success in any endeavor.  Except getting a tan - anybody can do that, some of us just choose not to.

Don't make fun of me, I will bring the lightening down upon you.

But let's face it:  we're all type A personalities, or else we wouldn't be at BARx to begin with.  We all want that next PR tomorrow morning, and are willing to do 17 sets of squats today to get it.  The problem is that there is a definite continuum of individual recovery ability, graphed below for your viewing pleasure.  Some of it is genetics, and some it is just a matter of how long you've been exposed to the workout volumes (longer = better).  Building up that tolerance is matter of small incremental increases over the course of years and decades.  It's not jumping from 3 workouts a week to 6.  It's not jumping from 1 squat workout a week to 4.

Been way too long since we had a useful graph on this website.

So how much is too much?  I have no idea, that's why I'm usually hurt.  HOWEVER, I do know that your body will tell you when you've overdone it.  You just have to listen.  And when those days come, you may have to make some tough decisions, like taking a little weight off the bar or reducing the amount of reps.  And that's okay, and nobody is going to make fun of you for that.

We will make fun of you for stuff like this though.

Another question that commonly comes up is when to shut it down completely if you're injured, beat up, or just really sore.  The answer is never.  Never shut it down.  You can always do SOMETHING.  Back hurts?  Do Front Squats.  Front hurts?  Do Back Squats.  You get the point.  I just read an article about a weightlifter who messed up her wrist.  Guess what she's doing for the next 12 weeks?  Squatting.

Nutrition standing as of 10 minutes ago.  Hang in there, and put down that muffin! Or, pick up that muffin! (depending on your goals and diet)



10/13/2014 - WOD

Strength/Skills:
A): Back Squat (1 x 10)
B): Back Squat (1 x 8)
C): Back Squat (1 x 6)
2 Minute Max HSPU (AMRAP - Reps)
Complete as many HSPU as possible in 2 minutes (Benchmark)
** Rest 3 Minutes aferwards
1 Minute Max T2B (AMRAP - Reps)
Complete as many Toes To Bar as possible in 1 minute

Metcon (Time)
For Time
20-15-10-15-20
KBS (53/35)
Box Jumps (24/20)
400m run BETWEEN rounds

Wednesday, October 8, 2014

Fall All Around Us

It’s getting to be that time of year.  The leaves are changing, the weather is cooling off, and things like baseball are forcing us to party on weekdays and sabotage our nutritional and exercise goals.  This also begins a time frame of about 3 months where the house is scattered with useless d├ęcor … things like ghords, pumpkins, and unstable scarecrows littering my front lawn.  But I’m getting off topic.

This about sums up all my thoughts on pumpkins.

As the nutrition challenge rolls on, we realize that you may be starting to struggle with your focus, what with all this temptation swirling around you.  I feel it’s important to remind everyone that the grand prize for 1st place is cash money, along with your choice of BARx apparel, and of course all the fame that comes with such a lucrative victory (meaning you’ll probably get your picture posted on this blog.  Maybe.)  Also remember that the nutrition scoring is only part of the complicated algorithm that determines the final winner, with performance on the baseline workouts and body comp measurements being a part of the formula as well.  For the sake of transparency, and to put your mind at ease, I’ve decided to share with everyone the equation I will be using to determine the final winner.  Here it is, so please stop asking me:

I also inadvertently solved for cold fusion and discovered a non-toxic polypropylene material that won’t stick to Rx Bars.


10/9/2014 - Thursday

Strength/Skills:
A): Clean (3 Reps Every 2 Minutes for 20 Minutes)
1 power clean
1 hang squat clean
1 high hang squat clean
Start at 50-60% and increase weight every third round

Metcon (Time)
For Time
Rx
9-6-3
Front Squat (135/95)
Muscle up

Scale1
15-12-9
Front Squat (115/75)
CTB Pullups

Scale2
21-18-15
Front Squat (95/65)

Ring Rows

Tuesday, October 7, 2014

Cool Stuff

Well, I'm already out of ideas for the week, so I guess there's nothing left to do but highlight some of the cool stuff BARx members have done recently.  I only selected the grainiest low-quality photos I could find, so if your accomplishment was captured in HD or some other high-resolution medium, I apologize but you didn't make the cut.

Our bronze medal Master's Melee team from this past weekend ... well, 3/4 of it is ours.

DJ running (really?), Melissa and others who ran a 5K WITH A PUMPKIN (I assume), and Brian sporting BARx apparel while kicking ass - which incidentally is the most appropriate time to sport BARx apparel. 

Eric doing some "double clap" push ups.  His next goal is to smack his own ass twice while in the air ... it's on the boom board.

Donny snatches 225, effectively placing our friendship on hold until I snatch 225.  I now greet him exclusively with the "sarcastic face scratch middle finger."  Congratulations.


10/07/2014 - Tuesday

Strength/Skills:
A): Shoulder Press (1 x 5 at 60%)
B): Shoulder Press (1 x 3 at 70%)
C): Shoulder Press (1 x AMRAP at 78%)
** Goal is 8-10 reps.  Ideally you would stop 1 rep before you miss.
Push Jerk (8 x 3 Every 90 Seconds)
Perform 3 unbroken reps every 90 seconds for 12 Minutes

Metcon (AMRAP - Rounds and Reps)
For Rounds + Reps
3 min amrap
8 TTB
18 walking lunges
1 minute rest
4 minute amrap
8 pushups
18 air squats
2 minutes rest
5 min amrap
8 lateral burpees (over paralette)
18 DU

10/08/2014 - Wednesday

Strength/Skills:
A): Deadlift (1 x 5 at 60%)
B): Deadlift (1 x 3 at 70%)
C): Deadlift (1 x AMRAP at 78%)
** Goal is 8-10 reps.  Ideally you would stop 1 rep before you miss.
D1): Med Ball Ski Hops (3 x 10)
https://www.youtube.com/watch?v=oPZFe5M9DUo
D2): Weighted Side Bends (3 x 10 Reps)

Metcon (Calories)
For Calories
12 minute running clock - For Calories
2 minute max row for calories
then
30-20-10
wallballs
situps
Max row for calories with remaining time

Sunday, October 5, 2014

Hanging In There?

Nutrition Challenge Week 3 is in the bag.  Either by now you've given up completely, or your new diet has become a permanent fixture of your lifestyle and is here to stay for all eternity.  I certainly hope it's the ladder.  Here are the liars leaders as of this moment:

My name doesn't appear here, it's logged in a separate tab marked "Cheesecake."

Let's see, what else .... This week the programming will feature some Wendler 5/3/1 style rep schemes.  If you're not familiar with this, don't worry, your trainers are all over it.  Basically the first two sets are prescribed reps and percentages, and then the last set you get to rep out until your face falls off.  Literally, that's how you know you're done.  This is one of the most fun ways to workout ever created, so I hope you enjoy it.

In case you're wondering if it's legit, this is the guy who created it.  I figure anybody with two Christmas hams sticking out of their neck knows a thing or two about lifting weights.


10/06/2014 - WOD

Strength/Skills:
A): Back Squat (1 x 5 at 60%)
B): Back Squat (1 x 3 at 70%)
C): Back Squat (1 x AMRAP at 78%)
** Goal is 8-10 reps.  Ideally you would stop 1 rep before you miss.
D): Kneeling Jumps (5 x 2 EMOM for 5 Minutes)
Coach's note: Sub with broad jumps if needed.  As people progress they can use a pvc pipe and jump to the bottom of the snatch or clean or split jerk position -- long video but if you go to 9:00min mark you can see progressions: http://journal.crossfit.com/2012/09/powerliftingjumps.tpl

Metcon (Time)
For Time
21-15-9
Goblet Squats (53/35)
SDHP (53/35)
KBS (53/35)
200m run after each round

Metcon (No Measure)
For Quality
3 rounds/30 seconds each of
Forearm plank
Side plank left
side plank right
sit-ups