Tagged as: box jump

Overhead Series

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept.

Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. These lifts are enormous aids to developing the power zone.

READ MORE: http://www.crossfit.com/journal/library/PushpressJan03.pdf

Team

Friday’s Workout

For Time: 

  • 40 Box Jumps
  • 40 KB Swing
  • 30 Box Jumps
  • 30 KB Swing
  • 20 Box Jumps
  • 20 KB Swing
  • 10 Box Jumps
  • 10 KB Swing

Cash Out: 50 Sit ups

Saturday’s Workout

For Time:

  • 50 Press (45/35)
  • 50 Back Squat (45/35)
  • 40 Push Press (75/55)
  • 40 Front Squats (75/55)
  • 30 Push Jerk (95/65)
  • 30 Overhead Squats (95/65)

 

 

 

Nutrition for Athletes (Pre & Post WOD)

Congrats to Kirk, Greg, David C, Mikkel, Stephanie, and Petergaye for signing up for their first ever CrossFit Competition in June. This is a one day event that includes four different workouts. Every week we are meeting with our athletes to discuss competition strategie for both physical performance and nutrition.
Here are some strategies that we can all benefit whether you are competing in a competition or competing in class. The information was borrowed from the Optimum Performance Training website (http://optexperience.com). The OPT program does a very good job of “individualizing CF training”. His belief is that all athletes are different and respond differently in training and in nutrition (via absorption, digestion, timing, quality, quanity, etc. My two cents is highlighted in bold.

Nutrition for Athletes (Pre & Post WOD)

If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:

  1. As a very broad generalization, there should be a 2-3 hr buffer between whole food intake and training. If you come to the class at 6am and you don’t eat anything and you perform well more “power” to you.

  2. Intensity & duration affect gastrointestinal tolerance; the more intense thw workout, the less your stomach will like (digest, transport, deliver, utilize) food.  Similar for duration, and intensity. Protein shakes, L-glutamine, Catalyst, Electrolytes are crucial here. Ease of absorption goes a long way.

  3. Glycogen (stored carbohydrate) stores are affected by your previous training session, and more importantly, your meals the day BEFORE. If you had a high carb meal the night before the likelihood of needing another high carb meal before a a.m. workout is low.

  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.

  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates. Water will do the trick during the workout and in class.

  6. A small amount of whey works well for most people. (>20g)

  7. On that same note, BCAAs (branched-chain amino acids) work better. (Catalyst, L-glutamine)

  8. Caffeine works well here, but can be a double-edged sword… (don’t use day of if you never consume caffeine). Same goes for energy drinks. Watch out for FREE stuff from sponsors.  Don’t sabotage yourself.

  9. Don’t try something new the day of competition. If its not broken don’t try to change it.

CrossFit Pyramid

Friday’s Workout

Strength: Press (1RM)

Conditioning:

ADV

7 rounds for max reps:

  • 1 min HSPU
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (30/24)
  • rest 1 min

INT

7 rounds for max reps:

  • 1 min HSPU (raised)
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (24/20)
  • rest 1 min

BEG

6 rounds for max reps:

  • 1 min HS Hold
  • rest 30 seconds 
  • 1 min strict modified pushup-to-step up (20in)
  • rest 1 min

Saturday’s Workout

ADV

3 rounds for reps:

  • 1 min max KB swing-full (70/53)
  • 2 min max Doubles
  • 3 minutes Sit ups
  • Rest 1 min between rounds. Post Total Score. 2o min wod with rest included.

INT

3 rounds for reps:

  • 1 min max KB swing-full (53/35)
  • 2 min max Single-Single-Double
  • 3 minutes Sit ups

BEG

3 rounds for reps:

  • 1 min max KB swing-partial (35/25)
  • 2 min max Singles
  • 3 minutes Sit ups

9:30 Yoga $10


Be Better

By CrossFit Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as common place. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

better

 

Wednesday’s Workout

For time:

2 rounds of:

Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

7 rounds of:

Box Jump (24 In.),

30 secs Box Jump (Step Down),

1 min Rest

— then —

2 rounds of: Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

4 rounds of:

Airdyne Bike, 30 secs

 

Thursday’s Workout

13 min amrap:

1-1-1-2-2-2-3-3-3-4-4-4…

Deadlift (225/135)

KB Swing- Partial (70/45)

Burpees

 

“ICE ICE BABY”

Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

Recovery Tips for Injury

As hard as we work, we should also be spending time to take care of ourselves. There are so many way to achieve this. If you have an injury I guarantee you it isn’t going to go away on it’s own, with one or two of these recovery tips you’ll be back on your feet in no time!

1. Self Massage-Foam rolling, lacrosse ball, and resistant band drills, pre or  post workout can work wonders on tight 0r knotty tissues. Two minutes a-day keeps the physical therapist away!

2. Post Workout Shakes- these shakes are loaded with amino acids and especially post workout will allow for optimum recovery. Higher level athletes need even more protein and more amino acids.

3. Manual Therapy- if you don’t have time to get in all that extra mobility work, hire someone to do it for you, AKA massage therapy via Mario Ashley, just the best therapist in town! 🙂

4. Active Rest- Just because your knee hurts doesn’t mean you don’t have to show up. Staying on a routine is important for your psyche. Thank God CF can be scaled. We’ll find an alternative workout for you to do.

For more about recovery read this FREE article HERE

wallball

Friday’s Workout

Volume Testing:

1 Press, 2 Push Press, 3 Push Jerk -Work Up to heaviest weight for push jerk

Conditioning:
4 x 300m sprints

-Rest 90seconds

Saturday’s Workout

21-15-9 reps, for time of:

  • Deadlift, 315/205 lbs
  • Box Jump, 30/24 in

The Mindset of a CrossFitter

The Mindset of a CrossFitter

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

“The CrossFit Watertown Mindset” by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.

gym rules

Wednesday’s Workout (April 24,2013)

5 Rounds for Time:

  • 300m Run
  • 7 Thrusters (135/95)

Thursday’s Workout (April 25, 2013)

10 minute AMRAP:

  • 12 Box Jumps
  • 12 Burpees

Cashout- immediately following cap 800m Run