-Vertical box jump test: Find out how high you can jump on a box (use bumpers to increase height and make sure two spotters are on each just in case).
- Burgener warm-up and work on progressions.
-Notice the similarities between the vertical hip drive used for the box jump with that of the hang power cleans.
WOD: Hang power cleans
1-1-1-1-1-1
The “low bar” back squat, as seen on the far right, places the glutes, hamstrings and adductors in a position of optimum contracting potential making this variation of the squat the most effective for developing max strength.
Photo courtesy of crossfittx.com
Push Press 3x3
followed by:
3 Rounds AQAP Not For Time of:
15 Parallette Push Up
15 Ring Dip
15 BB Rollouts
"I’ve struggled with getting and staying in shape for as long as I can remember. Indeed, when you’re miserably out of shape, “just get in shape” isn’t a concept you can even grasp much less do something concrete about. And to make it harder, if you do something toward improving it, you can’t tell immediately or even after a week that anything has changed. In fact, you could spend all day working on getting in shape, and a week later you might have nothing at all to show for it.
This is the kind of demotivator that can jump right up and beat you into submission before you even get started.
I’ve recently been working on this very problem in earnest. Going to the gym almost daily, eating better–the works. But even when I’m getting with the program in a serious way, it’s hard to see the results. As I was wallowing in my demotivation one recent evening, my friend Erik Kastner posted a message to Twitter with the following text:
Help me get my $%!^ in shape…ask me once a day: “Was today better than yesterday?” (nutrition / exercise) – today: YES!
When I read this I realized that it was the ticket to getting in shape. I recognized it from the big problems I have successfully solved in my life. The secret is to focus on making whatever it is you’re trying to improve and make better today than it was yesterday. That’s it. It’s easy. And, as Erik was, it’s possible to be enthusiastic about taking real, tangible steps toward a distant goal."
Untitled from Erin Davidson on Vimeo.
STAY TUNED FOR TRIBE WARS TEAMS POSTINGS!
And although we'll provide some food/drink this Sunday please bring your favorite dish to share potluck style! Bring a dish and eat for free! Otherwise we're charging $5 a person.
5 Rounds
5 Deadlifts (185/275)
10 Burpees
Skill Work: Drill the heck out of press, push press, push jerk with PVC
Press 15 x 95/65
400m Run
Push Press 15 x 95/65
400m Run
Push Jerk 15 x 95/65
400m Run
The shoulder is a marvelous thing. Designed for maximal mobility for our bipedal, upright selves, it lacks the bony stability of the hip. Thus, it relies on active (muscle, tendon) and passive (ligament, joint capsule) structures around the joint to provide maximal stability with the overhead lifts; there is no ball/socket mechanism to rely upon. For the upper body to receive heavy overhead loads, we need to optimize the shoulder position to support not only the weight, but also put the wrist and the elbow in a strong, safe position. This is especially important in the snatch, with the wide grip.
At a weightlifting meet, you’ll hear coaches yell “push” or “reach” to their athletes. The athlete must aggressively resist the downward forces of gravity and barbell to successfully receive the bar and complete the lift. Many people confuse this aggressive “push” with a shrug of the upper trap. Yes, the upper traps are strong, but we do not want to elevate the shoulder girdle and decrease approximation of the scapula on the rib cage; nor do even want to think we can hold that weight up with upper body muscular strength. We receive the bar at arms length, lock the wrist and elbow in a fully extended position, and maximize contact of the scapula with the thorax via serious isometric contraction of scapular stabilizers. The human body supports the overhead load with the greatest area of bony stability possible, and transfers that force over the entire musculoskeletal system.
The “active shoulder” musculature used by competitive weightlifters is the serratus anterior, the rhomboids and the middle traps. These aren’t big, sexy muscles, like the upper traps are, so it might be more difficult for some of you to see and appreciate what is happening. But these little guys are the muscles you want to engage when receiving a snatch or jerk. These muscles also help the scapula upwardly rotate, rather than elevate, to give the rotator cuff room and seat the humerus in the glenoid cavity of the scapula.
Think of it as supporting the weight from the bottom of the scapula, not the top. Resisting the downward push of the weight with an isometric hold, not a concentric shrug up. Remember, we are stronger eccentrically and isometrically. The only way a human being can support 2-3x bodyweight overhead is to create a platform of maximal musculoskeletal stability, and that means keeping as much of the scapula as possible on the rib cage.
Warren's First Rx'd Grace from Erin Davidson on Vimeo.
100m run ALL OUT EFFORT
full recovery
200m run ALL OUT EFFORT
full recovery
400m run ALL OUT EFFORT
6 Rounds
20 second Pull-ups
10 Second Rest
20 second Push-ups
10 Second Rest
20 second Squats
10 Second Rest
20 second Plank Hold
10 Second Rest
500m Row
50 Double-Unders
400m Run
Deadlift - set a new 5RM
AMRAP in 12 minutes
5 Pull Ups
10 Push Ups
15 Box Jumps
"Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements." -Mark from Mark's Daily Apple
Squat 3x3 (85% of 1RM)
21 - 15 - 9
Wall Balls
KettleBell Swings (1.5pood / 1pood)
Team Workout (while one athlete is running the other is doing air squats)
As many rounds as possible in 10 minutes of:
2 Shuttle Run*
20 Air Squat
*place a marker at about 10, 20, and 30 meters. Run to the 10m mark first, touching the floor and running back to the start line. Then run to the 20m line and back. Finally run to the 30m line and back. Start the routine again and repeat four times.
“Randy”
75lb Power Snatch for time, 75 reps
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VIEW THE COMPLETE GUIDE TO BEING A SMART CARNIVORE HERE.
1. Learn to Cook. You’ll be able to efficiently use the meat you do buy, and avoid processed food and takeout. You can get a good start with The Silver Palate Cookbook, Cook with Jamie: My Guide to Making You a Better Cook, and The America’s Test Kitchen Family Cookbook.
2. Buy Humanely Raised Meat. The recent investigation by the Humane Society of the United States showed the brutal conditions still in place at some factory slaughterhouses. A reportpublished by the Union of Concerned Scientists found that raising animals on a pasture instead of a feedlot decreased soil erosion and water pollution, reduced the use of antibiotics, and improved animal health and welfare.
3. Purchase Meat with Less Packaging. The U.S. Environmental Protection Agency says that for most of the developed world, “packaging constitutes as much as one-third” of nonindustrial solid waste. Meat packaging contributes Styrofoam trays, plastic wrap, and paper products. Choose to purchase from places—like a farmers’ market or a butcher—that wrap meat just in paper.
4. Use Your Leftovers. Save bones to make flavorful stock, keep necks and giblets for gravy, and set aside decent pieces of trim in the freezer to grind later. Use pork belly to make pancettaor fatback to render your own lard.
5. Buy Meat Direct. Farmers’ markets, CSAs, meat buying clubs, and whole animal sharing are responsible, humane alternatives to factory-farmed meat. By connecting local farmers directly to consumers, these forms of distribution lighten meat’s carbon footprint, eliminating extra transportation between farm and store and store and consumer.
6. Eat Less Meat. Scale back portion size and fill your plate with nonmeat options. Thomas Jefferson even embraced this approach, claiming he ate meat as a condiment for vegetables. And if a restaurant doesn’t make the source of its meat clear, go meatless.
7. Spend More. Pasture-raised, organic, and local meat will empty your wallet faster, but cheap meat costs a lot when you factor in its long-term effect on the environment and human health.
8. Support Your Local Butcher. Skilled butchers know their product. They can steer you toward what’s from your area, give you tips on cooking grass-fed beef, and perhaps even help butcher an animal if you get a whole-animal share going with some friends. You can’t ask a 10-pound family pack of ground beef anything at Wal-Mart.
9. If You’re Going to Grab Fast Food, Choose Wisely. Some chains are more responsible than others when it comes to sourcing their meat. Chipotle Mexican Grill only uses pork raised without hormones or antibiotics, and O’Naturals offers grass-fed roast beef and bison.
10. Buy Meat from Animals Raised on Organic Feed. The Food and Agriculture Organization of the United Nations says that the synthetic fertilizer used to grow conventional feed for livestock produces more than 3 million tons of nitrogen emissions annually.
What are Tabata Squats??? from Erin Davidson on Vimeo.
Skill: POSE Drills
WOD: Complete 4 Rounds
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Savefit.com/cf-assets/CFJ-download/CFJ-200x100-3_1.jpg "CrossFit Journal Free Issue... right here.")
