December 15th, 2012

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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November 30th, 2012

Just Squat

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

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November 14th, 2012

Did you have any trouble during the jump squat portion of yesterday’s WOD reaching the bottom of the squat/below parallel position once you got a little tired?  Or do you have trouble on a regular basis when performing squats, front squats, thrusters, cleans, overhead squats, etc. hitting a solid bottom position without either coming up on your toes, pointing your toes out wide or leaning super far forward to get your hips down to where they are close to below parallel?  What about when fatigued?  Like say after 100 jumping squats and 300 single jump rope skips (just for example)?

Sure strength and local muscular endurance factor into performing a solid ‘squat’, but there is another factor that is just as important if that not more so:


If you have not yet developed the flexibility in your ankles, hips, glutes and hamstrings to allow you to sit in the bottom position of a squat with relative ease, doing so once you get fatigued can be nearly impossible.  How to fix this?  One way is to spend some time each day in a full squat position. Kstar’s Mobility WOD website has great near daily mobility exercises that can help you too become a ‘supple leopard’, but his very first post was about this exercise.  He called it the ’10 minute squat test’ and it comes up frequently in his near daily posts along with the multitude of other mobility exercises that he demonstrates and recommends on his site. 

Kstar’s first post on the 10 minute squat test (and his very first post on the Mobility WOD website) can be found – here.  His current posts can be found here.

The 10 minute squat test consists of sitting in a full squat, glutes to ankles, for an accumulated 10 minutes.  Sound impossible?  In CrossFit, impossible is nothing!

Like anything we do in CrossFit, you can just scale the exercise down to the point where is it is challenge but doable for you.  Then you progressively work your way up to the fully Rx’d movement little-by-little.  Try at first working up to one or two minutes at a time in the full squat.  Once you can do that, do as many ‘sets’ of one to two minutes, spread out over 30 to 60 minutes, as it takes to accumulate 5 minutes total.  After you achieve that, work up to a full 10 minutes of accumulated time.  One way work on this is to sit in the full squat during commercials when you watch television.

The gold standard, which will take some time to reach, is a full 10 minutes sitting in a full squat without breaks. Not impossible, but it will take some dedicated work to reach. 

Kstar actually recommends sitting in the full squat for 5 to 10 minutes every day.  It may sound like a lot of extra work.  But you will be surprised after only a week or two of working on this by how much better you will feel when doing squats, or other movements that include a squat.  Give it a shot!

Workout of the Day

A. Take 20 minutes to work up to a 1 rep max for your deadlift. Push yourself to hit a new max, but fight the urge to sacrifice form for weight! Once you find your max, feel free to practice a few reps of HSPUs to ready your shoulders for part B in the remainder of the 20 minutes.

B. Complete as many rounds and reps as possible in 6 minutes of:

1 Deadlift with 275/185 lbs.
2 Deadlifts with 275/185 lbs.
3 Deadlifts with 275/185 lbs.
3 HSPUs…………..(continue on adding a rep to each movement each successive round)

How to score:

Part  A:  250 lbs.

Part B: 3 rounds + 4 Deadlifts/2 HSPUs

November 5th, 2012

Workout of the Day

A. High Bar Back Squat – 15-20 minutes
5 – 3 – 1 – 1 -1 rep @ 90-95%

Do 2-3 warm-ups sets with short rests and then the 5 work sets with about 2 minutes rest between sets. Suggested (you do not have to use these) percentage of your 1-RM for each of the sets are:
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3, 4 & 5 of 1 rep each @ 90-95% (but go for a new 1 rep max if you feel that you are ready)

B. Every other minute, on the minute, for 16 minutes (8 sets):
Hang Clean + Clean (perform 1 hang clean immediately followed by 1 clean from the ground)

Start light (about 50% of your 1-RM clean) and add weight as you go.  Suggested percentages of your 1-RM for each set:
Set 1 @ about 50% of 1-RM Clean
Set 2 @ 60%
Set 3 @ 70%
Sets 4 @ 75%
Sets 5, 6 @ 80%
Sets 7, 8 @ 85-90%

– Ideally, the hang clean is followed by the full clean without dropping the bar in between reps for at least the first few sets (and all sets if possible). But it is okay to perform the hang clean, drop the bar and then do the full clean with as little rest taken between the reps as possible
– Hang cleans and cleans can be full (squat) or power
– Demo videos :

Hang power clean, here 

Hang full clean, here

October 22nd, 2012

Even your coaches feel wiped out after some workouts

Just like the workout programming that we normally follow, do not always expect to be able to use the prescribed weights and reps for the workouts that I will be programming for the next few weeks.  Sometimes only one a few of us will be able to RX the WOD and the rest of our athletes will need to scale to some degree.  Other times 100% of us will be able to RX the WOD and the only difference is either how fast we complete the workout, how many reps we get or how much weight we lift (like Saturday’s workout).

I am not advocating slacking or going too light, far from it.  I expect you all to work very hard like you normally do.  As always, the goal is to challenge yourself and get better every day, not to destroy yourself competing with each other every day.   Tired and a little sore the next day = thumbs up.  Unable to workout or even bend over and tie your shoes = thumbs down.  –   John P.

Workout of the Day

 Part A.

In approximately 12-15 minutes and about 4-5 sets, work up to a heavy deadlift x 3 reps with near perfect posture and mechanics.  Reps should be unbroken and ‘touch and go’, but minimal bouncing.  Do not sacrifice form for weight.  Rest as needed between sets, but no more than 2 to 3 minutes.

 Part B.

On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

If you fail to finish all of the reps for the push presses, pull-ups and kettlebell swings for a round within the minute, continue on and finish out all the reps for that round and then rest the remainder of the next minute that you bled into.  Then pick up again with a new round at the top of the next minute (E.g. – completed the 10 kettlebell swings at 9:10, rest 50 seconds, begin again at 10:00 with a new. . . and only complete 11 rounds).  Do not make up the ‘missed’ rounds at the conclusion of 12 minutes.  Your score will be the number of rounds completed within the one minute allowed.

Example score:

A. 275 x3

B. 6 rounds completed

October 9th, 2012

CFS Fall Event at the Cheek Farm!

Don’t forget! The CFS fall event is coming soon. It is at the Cheek Farm at 1 PM on Saturday October 20th. There will be food, pumpkins for the kids and plenty of time to have all those conversations you are having at the gym when you should be warming up! There is no requirement to bring food. We don’t want that to hold you back from coming. That being said, if you have a burning desire to bring something have at it. If you want something to drink bring it. If you have a pop-up shelter you can throw in your car in case of bad weather, that would be great too. Families are encouraged to come. We want to meet that other slacker adult in your family that is scared to workout with us and we want to brainwash your kids about how to workout before they get on an elliptical! Just kidding we really love families here at CFS and want to meet yours! You will receive an email from the Cheeks this week giving more details. If you are planning on coming PLEASE RSVP to that email so we know what to expect as far as numbers. Last count we were looking at about 50 adults and 20 kids. Finally, if you are new to CFS and have not attended one of our community events this is a must-do event for you. CFS is way more than a place to workout. People are way more important than barbells, box jumps and burpees. I think I might have even read in a really good book (top-selling book in history) that our relationships with people have impact that stretches beyond this life to eternity. That is how important you are to us. We want to hang with you so don’t let us down!

Deadlift 5-5-5-5-5 reps

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October 2nd, 2012

Your other rotation…

We’ve talked a lot about strengthening external rotation in the shoulders during our “Shoulder Guy” discussions, video and warm up, but what about your other rotation? Internal rotation mobility also plays an important role in shoulder health. Watch the video above from the man himself and learn how to mobilize your internal rotation.

Back Squat 5-5-5-5-5 reps

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