Categorized as: TECHNIQUE

Deadlift (aka the health lift)

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked
shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

In its most advanced application the deadlift is prerequisite to, and a component of, “the world’s fastest lift,” the snatch, and “the world’s most powerful lift,” the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground. (CFJ, Deadlift) Free download

Skill of the Week: Snatch

Monday’s Workout

Strength: Deadlift 1-1-1-1-1

Conditioning: 

5 rounds-

  • 200m run
  • 8 Power Snatch (95/65)

Snatching With Limited Flexibility

Courtesy of CrossFit Journal

At the recent CrossFit Tour stop in Big Sky, Mont., Olympic-weightlifting coach Mike Burgener hosted a clinic and of course handed out some burpees.

In this clip, he helps Olivia Swant of CrossFit Billings with her overhead squat. To start, she does an overhead squat with a PVC pipe.

“Oh, God,” Burgener says.

First, he checks her stance, grip and position. Then he finds the limits of her range of motion. After that, Burgener has Swant stand with a PVC pipe overhead and begin to squat.

“Stop. Bring me the hips,” he repeats multiple times as she goes down further, inches at a time.

“One year from now, if I don’t have you doing that perfectly, I’m fired,” Burgener adds.

He then recommends Swant temporarily use the split snatch, as well as overhead lunges in place of overhead squats.

Burgener explains: “That is the overhead squat for the split until we get strong enough.”

Click here for more information and a list of upcoming CrossFit Olympic Weightlifting Trainer Courses.

8min 40sec- Watch HERE

Welcome newest athlete Miranda to CF Naples!

Thursday’s Workout

“Fran”
21-15-9
Thruster (95/65)
Pullup

Friday’s Workout 

Strength:
A. Front Squat KB Lunges 5 x 8:0 sec rest (53/35)
B. Box Jumps 5 x 8; (30/24)
-Rest 1:1

Conditioning:
7 rounds-
60m sprints
-walk back

Types of Workouts We Do and Why

CrossFit works because of the intensity. Intensity is your ability to perform as much work as possible in the least amount of time as possible. I often post a workout, and then get to the gym at the end of the day and check the results.There are always numerous times that are WAY over the time frame I intended. That’s where modifications are crucial. Here are some of the things I think about when programming workouts:

Strength- Not to hard to explain. It’s a cookie cutter strength training template. We do lots of 5 x 5’s and 5 x 3’s. The goal is to keep track of how much you lift and then add to it the next time you do the same movement. For example, if I do 5 x 3 back squat on Monday at 275 for my last set, and then do a 5 x 3 back squat again in 6 weeks, I will attempt to  back squat 10# heavier than the lift I did previously. This is a simple method to gain strength and assess improvement. We do lots of lifting like this so it is super important that you keep track of your numbers! Without a foundation of strength you will never get better.

Short Conditioning- These are burners. I say less than 8 minutes, but often I am thinking the 5 minute range is perfect. Really all this type of workout is is a mental test. Think of the workout “Fran”. How much work can you do while taking the least amount of rest as possible? Do a burner as fast and as hard as possible, and you end up in a place that is no fun to go to. This type of workout is a necessary evil, but not the type of workout you need to do every single training session. Very taxing on the central nervous system.

Medium Conditioning- These are the “money maker” workouts and where we spend most of our time. The time frame is generally 8-14 minutes. There is some rest expected to happen, but we are still at a range that permits us to do much more work than rest. You will get great results if you spend the majority of your time in the medium range coupled with a solid strength program.

Long Conditioning- These workout are anything over 20 minutes. If you are doing a variety of movements, expect to spend much more time resting. These workouts are good to do on occasion, but if you are resting more than you are working, what’s the point? We keep these long workouts to a minimum. If not, you will not last the test of time with CrossFit. Overuse injuries are the norm during these type of workouts.

Non-Timed Workouts- These are used to focus primary on skill acquistion. Sometimes we are so used to the clock it’s hard not to image a workout without it. These workouts are important so that you can rest mentally. The next few days we focus on mechanics, technique, and efficiency for the sake of improved performance on Saturday’s Baseline Re-test!

-Chris super focused during last Saturday’s workout.

Thursday’s Workout

Not-Timed:

A. Row- Proper Technique (tips here) 2000m Row (with Partner)-focus is pacing and leg drive

B. Weighted Pushup 5×5

C. Reverse Tabata Squats (10 seconds of work: 20 seconds of rest: 8sets)

…coming up Friday

Not timed:

A. Pullup Cues (work with partner on: beat swing, pull up, and the push away)

B. Overhead BB Lunges 5×6 (start off the rack)

C. Reverse Tabata Situps (10 seconds of work: 20 seconds of rest: 8sets)

 

Technique Trumps Intensity

If there was one thing we took out of the gymnastics course this weekend it was that technique always trumps intensity.

Watching Sean (the instructor) demo most of the movements this weekend was amazing to watch. There was a finesse and beauty in how he moved. He made everything look so easy. He continued to remind us how important spotting and correcting simple basic movements is to ALL athletes (even Olympics Gymnasts on t.v. get spotted). “If you learn something wrong, it’s hard to break,” he continued to say. Sometimes taking a step back is important because it’ll helps us eventually take two steps forward in the right direction.

In the next coming weeks we are going to slowly introduce the amazing skills and progressions that we learned. We are so excited to share the wealth of knowledge that we took from the certification.

Coach rocking out the V-sit at the CF gymnastics course

Tuesday’s Workout:

1 Deadlift Every Minute for 15 Minutes

-Add weight each set
-Score Highest Poundage

(DON’T LET THIS WORKOUT FOOL YOU. IT IS MUCH HARDER THAN IT LOOKS!)

Cash Out: Ring of Fire

…coming up Wednesday:

2 Minute Burpee Box Jump (Rest 2 minutes)
2 Minute Hand Stand Holds (Rest 1:30)
2 Minute Air Dyne (Rest 1 minute)
2 Minute Dips

 

Technique, Consistency, Intensity = Results

The movements we perform at CrossFit Naples are hard.  It’s the reason many people are scared to try CrossFit. Doing them requires focus.  It takes real effort to learn how to do these movements with good technique.

Even after you’ve learned a movement, you must practice over and over again to gain consistency in your technique.  One of your first goals with any movement should be the ability to perform it with solid technique while moving quickly, with heavy weights, high reps, long distances, and while fatigued.

Once you’ve gained this consistency, then you can add intensity.  Intensity is where the results come from.  The more intensity you can bring to your workouts, day after day, the better your results will be.  Intensity should be your next goal after consistency.

Everyone is at different points along the path of fitness. From learning good technique, to gaining consistency, to maximizing intensity, we are all different. Thank God for that.  You may even be at different stages for different movements.  And there’s nothing wrong with that.

Embrace it. Focus on getting a little bit better every time you walk in.

-So true…

Today’s Workout (March 30, 2012)

Strength: Deadlift 5 x 5

Conditioning: 

15 minutes of work-

400m Run
30 Double Unders
30 Deadlift
30 Double Unders
400m Run