WOD

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Behind the neck overhead press w/ lightweight

Yoga/Mobility

-Chest

-Triceps

Warm-up

6 min Gymnastics (No Measure)

6 minute warm-up of

Bear Crawl w/ straight arms

Broad Jumps

Inch Worm

Duck Walk

All exercises are the length of the gym.

Skill/Strength

50 Deficit HSPU (Time)

50 Deficit Handstand Push-ups for time

RX: 25lb plates under hands. If using an abmat for your head then 25lb plates x2.

RX+: 45lb plates under each hand. If using and abmat for head then us 45lb and 25lb plates under each hand.

12 minute cap

WOD

7/31/2015 (Time)

10 Rounds for time

20 second L-Sit using 45lb plates for elevation

10 Incline Push-ups w/ feet on 45lb plate

Out’s

20 Burpees (Time)

20 Burpees for time

Superhero Training

Yoga/Mobility

-Triceps

-Forearms

OLY/Power

Deadlift Complex #1 (5 Sets of 3 reps)

1 rep without letting go of the bar =

1 lift to top of knee and back down

1 full deadlift

1 lift from extension to top of the knee and back up

1 full deadlift

Gymnastics

75 Dips (Time)

75 Dips for time.

Ring or boxes. Note which one you do.

Metcon

Jump N’ Rope Challenge x3 (Time)

3 Attempts at given rep scheme below. Record ONLY your BEST time.

100 Alternating steps (doing one step with each foot = 1 rep)

100 Double Unders

If you look around the box at the array of shoes people wear you will find that people wear all different types. With Reebok honing in on the Nano’s they are the most commonly ones that are seen  on many crossfitters. There is also a shoe that people wear that is specific to Olympic lifting. Olympic weightlifting shoes are not just any ordinary shoe.  There is a purpose for their unusual design and sleek look.  Some of the shoe features that are different from other shoes are a hard, flat sole, an elevated heel, straps, and a snug fit around your foot.  The best thing about the olympic shoe is that it increases your hip and ankle flexibility which help you get lower in a squat.  In this blog post, I will touch on some of the benefits of each feature of the shoe.

The reason for these hard, flat soles is to get as much force off the ground as you can.  Some exercises that benefit from the amount of force you get from the ground are squats, snatch, clean, and jerk.  When you wear regular shoes, you will notice that most of their soles are slightly squishy, so that means instead of getting 100% of the force of the ground, you are only going to get about 90%.

 

The elevated heel is the game changer portion of the shoe.  Have you even noticed how much easier it is to squat with a raised heel?  You can get deeper, knees stay out, and your ankle flexibility is amazing.  That is what the elevated heel does for your squat.  People who have tight ankles and hips will see an improvement in their ability to squat while wearing Oly shoes. This doesn’t mean that you shouldn’t work on the flexibility and mobility in those weak areas. You need to keep stretching and pushing to get the knees, ankles and hips to stay loose and flexible.

Keep this in consideration, you need to really look at the workout to see when you should wear them. Think about the movements in the workout. Weightlifting shoes will definitely help in squat-based movements where you need extra stability, range of motion, or position thrusters are a good example. The question is, how much do you need that help compared to how much the shoes will impede you in the rest of the workout? Sometimes you won’t be able to wear them at all. For example, running in them is still pretty difficult. So if you have a workout that includes running, you’ll need to wear to your normal shoes.

Getting Oly shoes might have some benefit IF you are doing strictly olympic weight lifting movements. If you are considering doing a WOD in them, be sure to determine if you are going to feel comfortable and confident in Oly shoes throughout the workout. Learning to lift with and without them is critical for performance because not every workout is going to enable you to wear them from start to finish!

Here are some TOP Oly Shoes to check out on Reebok or Rouge !

1.) inov-8 FastLift 335 and 370
2.) Risto Olimpico
3.) Reebok CrossFit Lifters 2
4.) Adidas AdiPower
5.) VS Athletics

 

As always ! Happy Lifting ! Lift BIG, Lift without FEAR, Leave the EGO at the door and pick up the weights !

 

 

 

 

References

http://www.tabatatimes.com/why-weightlifting-shoes/

http://www.crossfitinvictus.com/blog/benefits-of-olympic-lifting-shoes/

http://breakingmuscle.com/olympic-weightlifting/weightlifting-shoes-why-you-need-a-pair-what-to-look-for-and-when-to-wear-them

http://www.dynamic-eleiko.com/sportivny/library/farticles015.html

Fitness Heroics – CrossFit Epically Awesome

In’s

40 Strict Sit-ups

Yoga/Mobility

-Calves

-Hip Flexors

Warm-up

9 Min Int (No Measure)

3 rounds of 1 minute intervals

High Knees

Up-Downs (Burpees w/o push-up)

Down Dog OR Forward Fold

Skill/Strength

1/2 mile sprints (Time)

3 Rounds

Sprint 1/2 mile

Rest 1:1

RX+: 2:1 Rest Ratio (You get half the rest)

Record total time, including rest.

WOD

7/30/2015 (AMRAP – Rounds and Reps)

14 minute AMRAP

10 (5 Each arm) Kettlebell Hang Power Snatch

5 Ring Rows

Run 200m w/ KB

RX: 53/35

RX+: 62/44

Out’s

40 weighted sit-ups

Superhero Training

Yoga/Mobility

-Scapula

-Pec Minor

OLY/Power

Clean Complex (Sets of 1 rep @ heaviest weight)

1 rep:

1-High Hang Clean

2-Hang Clean

2-Clean and Jerk

Gymnastics

Some Scary sh!t……

Practicing back flips. This can be scaled down to be done on the rings with a spotter.

If you want to do this section come in during Open Gym and work with Instructor Grant. He shall guide you using the force.

Metcon

7/30 SUPERHERO (Time)

4 Rounds

Row 500 meters

12 KB swings w/ Left arm, eye level

12 KB swings w/ Right arm, eye level

53/35

So many people see CrossFitters as genetically gifted freaks of nature. Looking at all the ripped physiques with shredded abs and popping muscles can get very intimidating. However the one question overall that I hear is: How do I get abs? Well, first off you are going to really really look into your diet. Nutrition is the foundation for fat loss. If your abs are covered with a layer of fat how are you going to see them. Having a solid clean eating program will be your number one asset in attacking your abs.

You need to be patient. In order for you to get abs is have a plan of action. You need to have goals and a baseline. In order to track your food, you NEED to track it ! You need to make sure that you are eating roughly about the same calories each day. You want to think of your calories as a budget system. If you have excess it will grow and visa versa. It’s a balancing act that you need to learn when watching your body. EVERYONE can grow leaner and make incredible progress. You key is just remaining patient and consistent with your efforts. Just because it take you longer than someone else, doesn’t mean it’s not inevitable with continued work. Keep working for what you want.

You have to raise your awareness by tracking your activity levels and by being HONEST! Knowing the work output will then determine whether you’re eating too many calories, or perhaps just too much of one given macronutrient. There are endless options you could try, but the simplest place to start is with an app like MyFitnessPal. After just a few uses, you might immediately see where you’re going wrong in the kitchen. It helps to keep you on track and focused on your nutrition.

Doing endless sets of crunches in hopes of spot reducing fat is fiction. But that said, to get the abs you’re after you DO  need to put in A LOT of focused work. The best way to make any muscle group more prominent is to make it bigger. So, to get the six-pack you really want you need to do A LOT of progressive assistance work for your abs. Hollow-body holds and rocking, weighted sit-ups, barbell twists and anti-rotation drills, banded crunches, farmers carries and isolated ab work are all great options.If you want a more muscular and defined core, do this work AT LEAST 2-3 days a week. The more the volume piles up the sharper those abdominal muscle will get.

Being consistent in training, eating a healthy diet 85% of the time and performing isolation movements are the keys to get your mid line into shape ! You need to just let time take the course and remember it didn’t get there in one day so it will take longer to get rid of !

 

 

reference

http://breakingmuscle.com/breaking-muscle-radio/nutrition-is-more-than-half-the-battle-with-kalli-youngstrom-ep-16

http://daily.barbellshrugged.com/how-can-i-get-abs-nuggets-pearls/

Fitness Heroics – CrossFit Epically Awesome

In’s

40 Pass thru’s

Yoga/Mobility

Test and Re-test, after stretching one side, by attempting to push elbows as high as possible in the front rack.

-Low Lats

-Pec Minor

Warm-up

6 min bar warm-up (No Measure)

1 Minute of Burpees

Followed by…

5 minutes w/ a barbell

5 Deadlifts

5 Cleans

5 Front Squats

5 Push Press

WOD

7/29/2015 (Time)

20 Back Squats

20 Behind the neck jerks

20 Thrusters

20 Cleans

20 Deadlifts

Scaled: any weight

RX: 135/95

RX+: 145/105

Skill/Strength

Spending the remainder of the class working on 1 skill that is up to the individual.

Pick something you suck at.

Out’s

2 min ME K-2-E (AMRAP – Reps)

2 minutes of Max Effort

Knees-2-Elbows

Superhero Training

Yoga/Mobility

-Hip Flexors

-Quads

OLY/Power

Drop Snatch (3 sets of 5)

Snatch Balance (sets of 5)

Gymnastics

Metcon (Time)

50 Ring Rows for time
focusing on keeping shoulder blades done and back.

Metcon

Row 5,000 meters at talking pace

Learning how to manipulate a kettlebell can seem intimidating in the beginning. I mean who really ever used one before trying out a CrossFit or Kettlebell class? This 3 part series shows you how to manipulate the kettlebell by doing a kettlebell clean that will help decrease the risk of bruising and will help with proper form throughout this motion.

First video explains how to get into the rack position and what your body should be doing.

 

 

the 2nd video will explain how to find your positioning and how to become more efficient at manipulating the kettlebell.

 

 

The third and final video will explain the “swing clean” in which you can now string the cleans together.

 

 

In watching these short videos, learning the techniques on cleaning the kettlebell should make it easier for you to incorporate into your next WOD or Skill section!

 

references:

https://breakingmuscle.com/video/cleaning-up-your-kettlebell-clean-part-1

https://breakingmuscle.com/video/cleaning-up-your-kettlebell-clean-part-2

https://breakingmuscle.com/video/cleaning-up-your-kettlebell-clean-part-3