Comptrain Class
Programming

Monday 11.20.17

“Humpty Dumpty”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

Jogging around boxes in the center of the room. Alternating between light jog and active stretching.

Line Drills

Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press

5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch on Box – :30 Seconds Each Side

Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

Power Snatch

Jump and Land

With Box Jumps in the workouts as well, we can carry a similar mindset into this movement. Jumping the bar overhead takes priority. This triple extension is what puts power into the barbell and allows athletes to land underneath it. Landing means that athletes can land in a quarter squat. On box jumps, athletes rarely every land fully extended on the box because they know they are putting in extra effort to get the same amount of work done. Same goes for the barbell. It is often seen that athletes muscle the barbell up to the very top of the range of motion. Instead of this, encourage athletes to land in a quarter squat before standing to full extension.

Movement Prep

10 Second Receiving Position Hold
3 Hang Muscle Snatch

3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch

Box Jump Overs

Hips First

Just like we would start to get underneath the barbell before we popped the hip, we also want to use the hips first on the box jump. Using the hips first before bringing the knees up brings athetles center of mass higher and makes for better reps.

Stay Close

Want to minimize wasted movement in this workout. It is common for athletes to stray away from the box after each rep, creating extra work for themselves. Staying close to the box keeps athletes moving and cuts down on added effort.

Movement Prep

10 Second Small Hops
10 Second Tall Hops
3 Step-ups (each side)
3 Box Jumps
3 Box Jump Overs

Wall Balls

Heels Down

An object that we are attempting to catch in front of our bodies from a height of nine or ten feet will naturally want to pull us forward onto the toes. When athletes come up onto the toes, it is a less than ideal position for the knees and the ball is more likely to skim the wall, resulting in an even harder catch on the next rep. Keeping the heels grounded throughout the squat will keep athletes in a safe squatting position, and increase the efficiency of the wall ball.

Squeeze & Throw

If there is a theme across all these movement, it is upward hip extension. Just like we did on the snatch and box jump overs, we want to open the hip all the way before anything else happens. The anything else on the wall ball is the arms throwing the ball to the target. Squeezing the glutes before pressing is a good indicator that the hips have opened. The more squeeze, the less work the arms get to do.

Movement Prep

3 Pausing Front Squats
3 Push Press
3 Thrusters
3 Wall Balls

1 Round

3 Power Snatches
6 Box Jump Overs
9 Wall Balls

With a lot of hip extension in today’s workout, we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the snatches. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through more manageable. Pace on the box jump overs should be consistent, but not very fast. Fast box jump overs likely mean extra rest before picking up the wall ball. Getting done a few seconds later, but immediately transitioning to the wall balls is favored here. One the wall balls, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow.

Sunday 11.19.17

“Sweet 16”

On the Minute x 16 (8 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to row, complete one of the following:

200 Meter Run
20/14 Calorie Schwinn Bike
14/10 Calorie Assault Bike

Line Drills

500 Meter Row
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 2:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Arm

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Rowing / Cleans

Legs Initiate Power

There is no movement that resemble the catch position of the rowing stroke quite like the setup position of a clean. There are may things that carry over from one movement to the other. If we are able to correct flaws in one of the movement, it will very likely transfer over to improved technique on the other. One of these principles that applies to both cleans and rowing is that the legs initiate the power. Athletes are commonly seen using the back or the arms when beginning these movement. Pretending to press the floor/foot pedals away will help generate power with the largest muscles in the body and save the back and the arms.

Handle and Seat / Bar and Hips Move Together

One way to tell if the legs are truly initiating this power is by focusing on the handle in relation to the seat and the hips in relation to the bar. They are one is the same. If one rises or moves before the other, you can almost guarantee that one part of the body is being used more than the other. If the seat moves a foot, the handle moves a foot. It the bar rises six inches, the hips rise six inches. This is true until the very end of each movement, where there is a slight lean back in the row and when the hips travel forward in the clean.

Handle / Hips Lead The Recovery

The recovery of each movement is so important in properly organizing the body to carry out the next stroke or the next repetition. On both the clean and the row, it is common for the knees to lead the recovery. This makes it much harder for athletes to find a proper catch position and start position. On the row, the handle leads the way. When the handle reaches about mid-shin, the torso leans forward followed by the knees bending to return to the catch. On the clean, the hips will travel back as the bar slides down the thigh while making contact. One the bar passes below the knee, athletes will bend and return to the bar to the start position.

Movement Prep

3 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

Build to weight being used during the workout.

1 Round

6 Calorie Row
3 Power Cleans

On the minute work is a great opportunity to focus on and evaluate movement from minute to minute. The built in rest allows athletes to make valuable changes with each upcoming round. There is no extra credit for finishing the calorie row before the minute is up. Moving well will get the work done around the same time, engrain good habits, and actually leave athletes feeling fresher for the cleans. The cleans do not have to be touch and go. Performing single repetitions makes for a more dialed in set-up position and execution of the lift. However, if athletes would like to work the skill of stringing together repetitions, they may choose to do so.

Saturday 11.18.17

“Third Wheel”

AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.

:30 Seconds

Jumping Jacks
Side Lunge
Active Spidermans
Cossack Squats
Active Samson
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Thrusters

Chest Up

At lighter barbells, athletes are able to better compensate for flawed movement. If the chest drops and the bar ends up forward of the center of the body, they are able to easily pull it back to the center because it is a very lower percentage of their 1RM. However, the heavier the weight gets, the smaller the margin of error becomes. The athlete has to be much more accurate with a 155# barbell than with the 75# bar. Keeping the chest high as the weight gets heavy allows the weight to stay balanced over the middle of the body and can be the difference between a successful lift and a missed lift.

Launch

With the chest up coming out of the front squat, athletes can think of their shoulders as a launching pad for the barbell. Often times we see the bar elevate off the shoulders before the hips, knees, and ankles extend rapidly. This limits the amount of power that athletes are able to put into the barbell. Squeezing hard with the legs and laughing the bar off the shoulders gets the bar to a locked out position overhead quickly and with better efficiency.

Movement Prep

3 Pausing Front Squat
3 Push Press (pausing in the dip)
3 Thrusters

Have athletes put extra barbells away and take roughly 8 minutes to touch every weight being used in the workout. At the end of this time period, opening weight will be on the barbell for a short practice round. Other weights will be safely stacked near the barbells.

1 Round

50 Meter Run (each athlete)
15 Calorie Bike (5 each athlete)
15 Thrusters (5 each athlete)

With a 1:2 work to rest ratio, we want to push hard while working, and focus on breathing and recovery as the other partners are working. Similar to the case with Wednesday’s workout, we want to change out on the barbell before we get close to failure. If we get to the point where reps are being pressed out, it will be harder to come back from. It is better to switch several reps before we feel like that might happen to allow for a fresh body to get in there. A great time to switch out weights today is while one partner is out on their 200 meter run or while the last partner is finishing up on the bike.

Friday 11.17.17

“Voorhees”

AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

Gymnastics-heavy Open style chipper today. For athletes who don’t have any interest in competing in the sport of CrossFit, we can substitute dumbbell strict presses in place of handstand push-ups. For athletes who do have goals of competing locally or in the open, having the skill (or strength) of the handstand push-ups is necessary. Reducing the number or providing them with an appropriate progression will put them on the right path. Identify what the issue is (skill or strength), find the root of the problem, and address the issue with an appropriate substitution that targets the source. Stagger groups by 5 minutes if limited on the rower.

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

:15 Seconds

Hollow Hold
Arch Hold

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Burpees

Pop, not Push

With more pressing to come later in the workout, not using the arms as the main mover on the way out of the burpee will be important today. It is sometimes common for athletes to complete more of a push-up to come to a standing position. Rather than pushing, thinking about popping the feet up outside of the hands will take the strain out of the upper body and focus is more into the stronger leg muscles.

Movement Prep

3 Spidermans (each leg)
3 Frog Hops
3 Burpees

Pull-ups

Hips First

Similar to the thought process on the burpees, we want to use the power generated from the hips before pulling with the arms. Especially with a large set of 55, proper movement is rewarded. Get hollow, pop the hips, finish with the arms.

Movement Prep

10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups

Movement Substitutions

Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Row

Use the Recovery

The recovery is exactly what it sounds like. This should be a passive movement, not active. It is commonly seen that athletes aggressively pull themselves back into the catch. While this may be appropriate on short duration sprints, a passive slide down the rail is better suited for a set of 55 calories. Let gravity do the work and preserve energy for a large drive away from the monitor with the legs. The better the power on the way out, the faster calories and accumulated.

Handstand Push-ups

Upper Body Squat

Handstand push-ups can be considered the squat of the upper body. The shoulders act like the hips, the elbows act as the knees, and the hands are the feet. When initiating the handstand push-ups, athletes will send the shoulders towards the wall just like they would send the hips back in the squat. This allows them to stay balanced and not overload the elbows and triceps. Next, the elbows bend to find the tripod position. The elbows tracking too far out is similar to the knees coming in during the squat. When athletes press up out of the handstand push-ups, the reverse action is performed. The hips come forward at the top of the squat, the head comes forward at the top of the handstand push-ups.

Movement Prep

10 Second Handstand Hold
3 Lowers to Tripod
3 Handstand Push-ups

Movement Substitutions

Reduce Reps
Dumbbell Strict Press
Push-ups
Pike Push-ups

1 Round

5 Burpees
5 Pull-ups
5 Calorie Row
5 Handstand Push-ups

The workout today comes down to the gymnastics movements. The two higher metabolic movements that precede them can make or break the pull-ups and the handstand push-ups. Finding a moderate, consistent pace on both the burpees and the row will allow athletes to string larger sets together on the pull-up bar and the wall. A rep scheme that works quite well with 55 repetitions is 10-9-8-7-6-5-4-3-2-1. Athletes know that they have one less rep every time. However, if those first couple of sets seem to large for some athletes, 11 sets of 5 is also a great option. Move through the metabolic movements, push the gymnastics.

Thursday 11.16.17

“Three Cheers”

AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:

250 Meter Row
20/14 Calorie Schwinn
14/10 Calorie Assault Bike

Plank Tap Race

Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team.

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Kettlebell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Kettlebell Swings

Overhead Position

The overhead position should look very similar to the hollow position of a handstand hold. The biceps will be next to the ears, the head is neutral, arms fully extended, belly and butt tight, with the bottom of the kettlebell pointed towards the ceiling. Getting a good grip on the kettlebell and not relaxing the wrists ensures that the weight from the bell won’t pull athletes out of this solid body position.

Counterbalance

Sometimes when the weight comes straight down or out and down from the overhead position, there is the tendency for the athletes to come forward onto the toes. One thing that will help save the grip, keep the weight close, and keep athletes balanced is a counterbalance with the upper body. A slight lean back of the torso does to trick and makes this movement significantly less taxing, especially at higher rep schemes.

Movement Prep

5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings

Box Jump Overs

The Land

We want to land on the box just as we would land when receiving a push jerk. This means the foot will be completely flat on the box. We would never catch a push jerk on the toes, so we want to build good habits on this simple plyometric movement. What is also commonly seen on the box jump is the foot not landing completely on the box, where the front half is on, but the heel is off. This puts more stress in the calves and the achilles. Landing with feet flat all the way on the box is safe and transfers over well to other movements.

The Pivot

In a longer AMRAP, we will be looking to find a methodical pace on the box jump overs. While quick rebounding box jump overs may be doable early in the workout, they may not be 12 minutes in. Pivoting off the box is maintainable and doesn’t waste energy. When the athletes lands on top of the box, they will pivot off of one foot before stepping off the box with one leg and then the other. This faces them in the direction of their next box jump and helps with rhythm. When the second foot hits the ground, athletes can immediately jump back onto the box.

Movement Prep

10 Small Hops
10 Tall Hops
3 Step-ups
3 Box Jumps
3 Box Jump Overs

1 Round

6 Kettlebell Swings
6 Box Jump Overs
200 Meter Run

Workouts that start with low repetitions and build throughout are bait for classes. The athletes who take the bait and go out hard typically fall off a little past the halfway point. The workout doesn’t truly begin until the round of 12’s. Treating the first few rounds as if athletes were completing the round of 12 will help them maintain a consistent pace well past that actual round.

Wednesday 11.15.17

“Front Loader”

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

:30 Seconds

Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Side Lunges
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Elbows, Elbows, Elbows

Push Press

Oftentimes when cycling the push press quickly, athletes bring the elbows straight down, resulting in the bar sitting lower on the chest and the elbows slightly behind the bar. When the bar sits lower, athletes must press the bar a little further on every rep. Pointing the elbows forward when returning to the front rack position will help athletes find a proper front rack before each press.

Movement Prep

3 Strict Press
3 Push Press (Pause in Dip)
3 Push Press

Front Squats

The higher the elbows are during the front squat, the better the bar will be aligned with the center of the body. If the elbows drop, the bar travels down the shoulders, sacrificing form and making the bar feel much heavier. Letting the bar sit back into the fingertips makes for an easier elbow position.

Movement Prep

3 Pausing Front Squats
3 Front Squats

Hang Power Cleans

Quick elbows is the name of the game. Similar to the positioning in the front squat, when the elbows are slow to get in front of the bar, the weight will sit lower on the body and feel significantly heavier and could beat up the athletes collarbones. Emphasizing quick elbows on each hang power cleans allows for a solid receiving position.

Movement Prep

3 Muscle Cleans
3 High Hang Power Cleans
3 Power Cleans

Build to heaviest barbell on all movements, then put opening weight on the bar

With opening weight.

Each Athlete

5 Push Press
5 Front Squats
5 Hang Power Cleans

Athlete 1 performs 5 Push Press, then athlete 2, then athlete 3. Same format for Front Squats and Push Press.

Being a team workout, we want to maximize work on each barbell before passing off to the next partner. What we want to avoid here is going to failure on any of these weights. Athletes will be able to better maintain larger and more consistent sets if they switch off before they start to slow down. As the bars get heavier, the reps should be lower and the transitions should be quicker.

Tuesday 11.14.17

“Mixed Feelings”

5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
20/14 Calorie Schwinn Bike

This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Schwinn Bike, complete one of the following:

14/10 Calorie Assault Bike
200 Meter Run
200 Meter Row

1 Minute

Easy Bike
Active Samson
Knuckle Drags

:45 Seconds

Medium Bike
Active Spidermans
Single Leg Unweighted RDLs

:30 Seconds

Faster Bike
Push-up to Down Dog
PVC Hinge Drill*

*This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on the deadlift. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Pull-ups

Shoulders

The shoulders create both the rhythm and tension in kipping pull-up. Starting the movement in the shoulder better allows athletes to control the body because the hips are not leading the way, causing a swing. The shoulders can better perform their task if the legs and feet remain tight together. While the shoulders guide the movement, the hips generate a great deal of power to get the chin over the bar.

Hips Before Arms

When we think of pull-ups, it is easy to think of pulling with the arms, as that is what the name suggests. However, just like in the olympic lifts, the more patient athletes can be, the more power they can get out of the hips. Generating power with the hips before pulling with the arms creates that feeling of weightlessness that is felt when a good lift executed on the barbell.

Movement Prep

10 Second Dead Hang
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups

Movement Substitutions

Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Deadlift

Set-up & Execute

If you’ve ever cued an athletes to flatten their back during a of a set of deadlifts, you’ve probably noticed that it never happens in the middle of a repetition and rarely until they place the bar down and reset. This is because the spine can not adjust like that when in a loaded position. Making sure that athletes set-up properly, with a neutral spine, will better ensure that position is maintained during as they execute their sets.

Begin at the End

Beginning in the finish position and working the way down often helps athletes better understand how to properly perform a movement. At the top of the deadlift, the head, shoulders, hips, and knees are all stacked on top of each other with the arms straight and the bar pulled tight to the body. Feeling out this active finish position first and gradually traveling down the body is a different way to teach the positions of the deadlift.

Movement Prep

15 Second Finish Position Hold
10 Second Above the Knee Hold
5 Second Mid Shin Hold

5 Empty Bar Deadlifts

Build to workout weight

1 Round

6 Pull-ups
8 Deadlifts
10 Calorie Bike

With built in rest and the score today being the slowest round of the 5, we want to push the pace without making our first two rounds our fastest. Approaching the first two rounds like athletes picture themselves completing the third round will help them find an aggressive, but controlled pace. What we want to avoid here is redlining on the first round, which would be difficult to bounce back from. The pull-ups may very well be the first thing to go. While athletes may be capable to going unbroken on the first couple of sets, being forced to break later in the workout could be the big difference maker is changes in times from round to round.

Monday 11.13.17

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn
30/21 Calorie Assault
400 Meter Run

:30 Seconds

Easy Row
Jumping Jacks

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Spidermans

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

Row

Rhythm

When we run, it is easy for athletes to understand how to hold a consistent stride cadence. However, it is more common on the erg for athletes to change their stroke quite a bit, sometimes even pausing completely. If you saw someone changing paces multiple times during a 400 meter run, it would look ridiculous. Finding a cadence on the rower that is consistent will help athletes settle into a groove with mechanics, power, and breathing. A one second stroke and a two second recovery is a good place to start when looking for a tempo, while the power put into each stroke will differ from person to person.

Tension Early

When a rower puts their oar into the water, they don’t wait until they lean back before they start to generate power with the legs. The blade goes in the water and they immediately change direction by driving with the legs, leaning back with the torso, and finishing with the arms. We often see a big lean back and a jerk of the chain. Envisioning being on the water having to move the weight of the skill and other rowers will help athletes better develop this tension and power. early in the stroke.

Double Unders

Slow the Feet

The feet are very often too fast for the hands to keep up. Slowing down the feet by jumping a little bit higher each time will give the hands enough time to spin the rope twice under the feet. This slight adjustment could be the different between multiple trips or large sets.

Squeeze

One of the biggest faults on double unders involves either pulling the feet off the floor behind the body, bringing the knees up in front, or piking the feet forward. If athletes think “squeeze” off the floor, these can be avoided. A slight squeeze of the quads and glutes can help keep the legs and the bound straight up and down.

Movement Substitutions

Reduce Reps
120 Single Unders
1 Minute Double Under Practice

Movement Prep

:15 Seconds Single Unders
:15 Seconds Single Unders Right Leg
:15 Seconds Single Unders Left Leg
:15 Seconds High Single Unders
:15 Seconds Double Unders

Overhead Squats

Elbows Down

When locked out overhead, athletes will often internally rotate the shoulders. In this vulnerable position for the joint, the elbows will be pointed towards the back of the room. In the more stable, externally rotated shoulder position, the elbows will be pointed down.

Bar Path

Every athlete will have a different squat pattern. For some athletes with fanatic mobility, they will be able to keep a very upright torso and have the elbows directly in line with the ears. For athletes with a more immature squat pattern, which isn’t a bad position if all other points of performance are maintained, the bar may be further behind their head. What we are looking for in the overhead squat is a balanced bar position. This point of balance we want the bar the track over is the middle of the foot. This is easy to view from the side of the body. If the bar is over the center of the foot, we know it is in a balanced position.

Movement Prep

10 Open Palm PVC Overhead Squats
10 PVC Overhead Squats
5 Pausing Barbell Overhead Squats

Build to lighter weight

Performed with lighter weight

1 Round

20 Double Unders
5 Calorie Row
10 Overhead Squats

Build to workout weight

1 Round

10 Double Unders
5 Calorie Row
5 Overhead Squats

Strategy on this workouts centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement. Each break on the overheads squats will take roughly 15-20 seconds. That is a significant amount of time on the rower. Going a touch slower there to hold on to the barbell makes a big difference. Confidence on the barbell dictates the pace on the other two movements.

Sunday 11.12.17

“Weigh Anchor”

AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 5 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

Line Drills

500 Meter Row
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 2:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Arm

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Row

Slide and Swing

The slide portion of the row is when the legs drive away from the catch position as the torso remains static. At the finish of the slide position, the shoulders will still be slightly forward of the hips. The next action is the swing portion, in which the torso leans back slightly and the arms finish to the chest. The return swing begins with the hands moving away from the chest, followed by the shoulder returning to in front of the hips. The slide of the seat down the rower after this places athletes back in the catch position.

At the playground, you can’t be on a slide and a swing at the same time. Same goes for the erg. Athletes need to complete the slide before they can start to swing. Very often these two motions are combined. Most commonly seen is a big lean back of the chest and shoulders before the legs reach full extension. Breaking these positions down very slowly in movement prep by segmenting them into individual parts. Putting it all together at the end, building speed a mechanics and consistency develop.

Movement Prep

:30 Seconds Each

Just Legs
Legs & Torso
Torso & Arms
Full Body

Abmat Sit-ups

Leg Position

There is no wrong way to position the knees during the sit-up, but the different options provide slightly different feels. In both of these, the full range of motion is shoulders to ground in the bottom and shoulders forward of the hips at the top of each rep. When the knees are out in a “butterfly” position with the bottom of the feet pressed together, athletes will be utilizing less hip flexor and more abdominals. When the knees are in, with the bottom of the feet grounded, athletes will be utilizing both the abdominals and hip flexors. No right or wrong option. Athletes should choose the one that come most naturally.

Arms

Throwing the arms will create more momentum and take some of the strain out of the midline. This will also athletes cycle repetitions faster and raise the intensity of the movement. The top of the rep is also a great opportunity to breathe out.

Movement Prep

5 Abmat Sit-ups Knees Out
5 Abmat Sit-ups Knees In

1 Round

200 Meter Row
10 Sit-ups
100 Meter Row
5 Sit-ups

Looking to hold a pace that at or slightly slower than 2k pace. With the sit-ups cutting into each minute, athletes can afford to be slightly aggressive knowing that the sit-ups are a great place to rest the legs and focus on breathing. Keeping the straps slightly loose will allow for quick transitions and more meters accumulated.

Saturday 11.11.17

“Glen”

30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Honoring a local hero on this Veteran’s Day. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2k Row
160/115 Calorie Schwinn Bike
100/70 Calorie Assault Bike

This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.

_____________________________________

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

_____________________________________

A letter to Glen, from Brandon Webb, his teammate and best friend.

Glen,
I still can’t believe you punched out early on me, but glad to hear from the guys that you fought like a hero–no surprise there.
You should know, your efforts resulted in the rescue of over 20 Department of State personnel. They are alive today because of yours and Ty’s heroic action.
I know you hate funerals as much as I do but, the service in Winchester was humbling and inspiring. The people of Boston are amazing. I had to choke back the tears as me and the boys rolled through town, and thousands of people lined the streets to honor a hero and our friend and teammate. Seeing American citizens united around a hero, if only for a brief moment, restored my faith in humanity and that there’s other things more important in life than killing each other.
Your family is and was amazing. Their poise, patience and the dignity they displayed was incredible to witness. Your mom, Barbara, stood by stoically for hours to ensure she greeted everyone who came to pay their respects. She was an inspiration to everyone who watched. Seeing your dad, his sadness and how proud he was of you, made me give him a big hug, and reminded me to work harder at patching things up with my own father.
Greg delivered one of the best talks I’ve ever heard under the most difficult of situations. What an amazing brother; I hope to get to know him better. His speech made me reflect on my own life choices and how important our relationship with friends and family are. I’m going to work harder at embracing my friends and family the way you always did.
Katie gave such an awesome toast at the wake with all the Bub lessons to live by, I smirked secretly to myself knowing that I’ve heard them all before and will never forget. “Drive it like it’s stolen!” and “Kids don’t need store-bought toys, get them outdoors!” and all the rest.
Your nephews are amazing and so well-behaved. Great parents of course. F.Y.I., I told them I’d take them flying when they come out west. They were beaming when I described all the crazy flying adventures me and their uncle went on. I told them how you and I would fly with my own kids and take turns letting them sit on our laps to get a few minutes at the controls. I’ll do it up right and let them each have a go at the controls.
Sean has been steadfast in his support role and has handled everything thrown at him. Helping him this last week really showed me why he was such a close friend of yours. He’s solid, and I look forward to his friendship for years to come. You chose well having him execute your will, he’s solid.
We are all dedicated, as you explicitly indicated to us all, to throw you the biggest eff-ing party we can, and to celebrate your life as well as our own. Done deal; Sean and I are on it.
Most of SEAL Team 3 GOLF platoon showed up in Boston. It was great to see how guys like Tommy B. just made stuff happen, no matter what was needed. Things just got handled like men of action handle them, no questions asked and no instructions needed — just get it done in true SEAL fashion.
One by one the Tridents were firmly pounded into to the mahogany as the guys paid their respect. Mike and I handed the plank to your mom, choked back tears, and kissed her on the cheek. We both told her how much you’ll be missed by us all.
Afterwards, the Team Guys, Elf, Steve, Sean and others tipped a few back in your honor. In good Irish fashion we drank whiskey from Sean’s “What Jesus Wouldn’t Do” flask, hugged each other like brothers and said goodbye, each in our own way.
My kids will miss their Uncle Glen. I told them it’s O.K. to cry (we all had a good one together) and to be sad but not for too long. You wouldn’t want that. They will grow older, and like the rest of us, and be better human beings for having known you.
You definitely lived up to the words of Hunter S. Thompson:
“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a ride!”
When I skid in broadside in a cloud of smoke myself I’ll expect to see your smiling face handing me a cold beer.
See you on the other side, brother. You are missed by many.
-B.W.
_____________________________________

Brandon Webb is a former Navy SEAL, author of a memoir, “The Red Circle,” and editor-in-chief of SOFREP (Special Operations Forces Report). He served with his best friend, Glen Doherty, at SEAL Team 3, where they were sniper students together.

200 Meter Run

then

:20 Seconds

Air Squats
Push-up to Down Dog
Down Dog with Foot Pedal
Active Spidermans
Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – :30 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Rope Climbs

Prerequisites to Climbing

While the rope climb does not take much upper body pulling strength to execute if the wraps are done correctly, athletes must be able to safely grip the rope and support themselves. It is recommended that athletes be able to hang in a fully extended position with knees tucked into the chest for anywhere between 10-20 seconds. If unable to complete this, it is safer for athletes to develop proper grip strength capacity before climbing the full distance of the rope. This isn’t to say that they cannot complete a half distance rope climb or other movement substitution listed later in the Teaching section.

J-Hook

The J-Hook is our preferred method of rope climbing. While it is slightly less secure than another technique called the Spanish Wrap, it allows for a long range of motion with each pull. As we know all know, the faster we can move a load the same distance, the more powerful or intense that movement is. The J-Hook technique allows us to move and large load, long distances, and quickly. Although there is less friction involved with this method, there is also a lower tendency to tear up the legs when compared to the Spanish Wrap. The feet and outside of the shoes are used as a brake rather than the majority of the lower leg in the Spanish Wrap.

In this method, with the rope centered on the body athletes will place one leg on the outside of the rope. If the left leg and knee are to the left side of the rope, the left foot will be on the opposite side. We are positioned this way in order for the athletes to feed the excess rope below on top of the other foot to establish a solid clamp.

Points of Performance

Learn Low

No matter what method we are teaching, have athletes learn low to build awareness, muscle memory, and confidence. Just like any skill, the rope climb takes dedicated time and effort. Today is about process, not perfection. Have athletes start by using a box of a bench to practice the most important part of the rope climb: footwork. When the footwork is dialed in, it allows them to confidently stand with the legs, taking the pulling strength out of the movement almost entirely.

Both Toes Pointed Up

In order to establish and maintain a stable lock position with the feet, athletes must make sure that both toes are pointed towards the skies. If individuals are having trouble finding a solid lock, it may because their feet are pointed down toward the ground. This makes it easier for the rope to slide off the feet and results in more use of the arms to support the athletes weight.

Full Extension

Just like with any movement in CrossFit, we want to utilize our full range of motion. When athletes start to get up onto the rope following their low practice sessions on a box or a bench, getting to full extension will make this an easier task. When jumping to the rope, have athletes reach as tall as they can, placing their hands as high on the rope as possible.

Knees High

Once athletes reach to this fully extended position, we can think of the next action as a toes to bar or knees to chest type movement. Bringing the knees as high as possible before wrapping allows the athletes to move a very long distance quickly and decreases time under tension on the rope. Athletes can accomplish a climb in significantly less pulls just by full extending the arms on each pull and brining the knees as high as safely possible.

Stand With Legs

If done correctly, the rope climb can be considered more of a squatting movement rather than a pulling movement. It all comes down to the ever important footwork, but if that is established, the legs are the main movers. Standing full with the legs before once again climbing the arms to full extension makes for a much more efficient movement and will help to preserve the arms and the grip.

Remove Lock

It is common when athletes go for their second pull to take the slack of the weight with them. Just like the first climb, athletes will start their next pull from an unlocked foot position. Releasing the lock before brining the knees up will help ensure that they are not fumbling and hanging for extra time in the air trying to find their feet. This all starts with building the muscle memory and confidence low on the ground.

The Descent

To avoid the very painful hand burns, we want athletes to avoid tightly gripping the rope and sliding back down to the ground. Going hand over hand on the descent, just like they did on the way up, will make sure that athletes hands stay intact. In both wraps, loosening the feet, without taking them off the rope, while walking the hands down will return athletes to their start position. On the J-Hook specifically, the feet will spread apart and act as a brake when descending.

Movement Modifications

Reduce Repetitions
Half Height Rope Climbs
Bent Knee Seated Rope Pulls
Straight Leg Seated Rope Pulls

Clean and Jerks

Jump & Drop

On both the clean and the jerk today, we want to think of jumping and dropping. However, often times when we hear jump, athlete raise the questions if they should actually leave the floor. In reality, the cue to jump is thrown out there in order to get them to reach triple extension and not literally jump off the ground. What sometimes happen is that athletes jump, but float in the air instead of finding a quick and aggressive extension. A great to help athletes find this powerful triple extension is to try and have them jump as hard at they can without really leaving the floor. The space under their feet will be more like the size of a credit card. In this drill, they will powerfully extend the hips, knees, and ankles without really leaving the floor. This extension followed by a quick drop will allow them to move the barbell more efficiently that jumping through the air in a more relaxed manner.

Elbows

Thinking about the elbows on the clean will lead to a better start position and finish position of the elbows for the jerk. If athletes have fast elbows on the clean, they will have them positioned slightly in front of the bar during the receiving position. This allows them to transition directly into the push jerk while keeping the bar in a good position. If athletes elbows don’t get around quickly, their elbows may be behind the bar, resulting in a forward jerk. Quick elbows lead to a solid jerk.

Movement Prep

3 Jump & Shrug
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Power Cleans

3 Strict Press
3 Push Press
3 Push Jerks

3 Clean and Jerks

Build to Workout Weight

1 Round

3 Clean and Jerks
100 Meter Run
1 Rope Climb
3 Burpees

Thinking of this workout as a whole rather than a sum of its parts. With runs already built in, it may be best to think of this as a 4 mile run instead of a workout. Athletes should ask themselves the question, “What pace could I run 4 miles in without slowing down?” Knowing what that feels like will help them attack this whole workout with a consistent effort. This mindset pays off on not only the runs, but in all movements. Having one pace on the clean and jerks, rope climbs, and especially the burpees will make this long workout much more manageable. Remembering why we do workouts like this one on Veteran’s Day when things get tough makes it a little easier to keep moving forward. One rep and one step at a time.