WOD

Fitness Heroics – CrossFit Epically Awesome

In’s

30 Bent Over Row w/ empty bar

Yoga/Mobility

Roll Lats

Warm-up

6 min Bar warm-up #2 (No Measure)

1 Minutes of Burpees

FOLLOWED BY…

5 minutes of

5 Push-ups

5 Cleans

5 Jerks

5 Back Squats

Skill/Strength

Pull Overs (3 sets of 10)

WOD

8/27/2015 (Time)

20-15-10-5

Clean and Press

Back Squat

Hand Reelase Push-up

AB Mat Sit-ups

RX: 135/95

Out’s

20 Snatch Press w/ light bar

Superhero Training

Yoga/Mobility

-Quads

-Hips

OLY/Power

Gisabelle (Time)

30 Ground-2-Squat-2-Overhead, 135/95

Gymnastics

8/27 SUPERHERO (Weight)

12 Minute ETMOM

8 Weighted Strict Pull-ups

increasing in weight every 2 minutes

Metcon

8/27 SUPERHERO #2 (Time)

3 Rounds

60 Double Unders

20 Knees-2-Elbows

(12 Minute Cap)

With Remaining time Max Effort MUSCLE-UPS

Post Muscle-up reps in comments

The ankle may be the most ignored joint next to the wrist in terms of athletic performance, flexibility, and injury prevention. When is the last time you did ankle mobility? I know for me the answer is …. well not often enough. Our ankles are stability joints that must very quickly absorb force, then help shift and stabilize weight for the next movement. This occurs faster than we can think, so we rely on learned motor patterns and reactions. These patterns are critical for performance in sports and in daily living.

It may seem silly to look for gains in strength in such a small joint, but having an effective and efficient base will translate to improving all other standing movement patterns. First you need to establish proper range of motion and then stabilize the joint. Having a solid foundation will benefit all aspects of your training from squats, dead lifts, and your Olympic Lifting.

Step one is determining the flexibility of your ankles by doing these two tests.

#1: Active Dorsiflexion Lying Against Wall

Lay on the ground with feet together and flat against the wall. Have your legs flat and together, with arms by your sides and palms facing up. From here, pull your toes back and as far away from the wall as possible while maintaining heel contact with the wall

To Score:

• Inability to move the ball of the foot from the wall constitutes failure of the test
• 0.1-1 inch from the wall is acceptable
• 1+ inch from the wall is optimal (if you are able to slide the opposite big toe behind your flexed foot this would clear your 1+ inch range)

#2: Active Ankle Plantar Flexion Un-Weighted

Begin lying on your back with your feet in a vertical position. Under control, point your toes away from you as far as possible and hold at your end range of motion. The goal is to achieve at least 20 degrees range of motion, and ideally 30. Visually if you reach a flat line between your foot and shin you have optimal range of motion passing the test. If you are unable to reach 20 degrees you fail the screen.

 

#3: Passive Dorsiflexion Weighted

Stand with your right foot perpendicular to the wall, with your big toe 1 inch from the wall and knee in line with the second toe. Flex the right knee and attempt to touch the wall while keeping the entire foot flat on the ground paying specific attention to the heel. If successful, move 2 inches from the wall and repeat the process until maximum distance is found.

To Score:

• <2 inches = failure of the test
• 2-4 inches = acceptable range
• 4+ inches = optimal range

 

Now using the results you have found use  the following movement sequences and exercises to start fortifying your foundation.

• Mobility – re-establishing functional range of motion
  • Sitting stretches (pictures below) – perform these once per day, focusing slow lowering into a seated position until you can fully relax and there is no muscle tension while in these positions
  • Perform the third screen and hold the stretch for thirty seconds and up to three minutes
  • Banded stretch
  • Self-Myofascial Release on calves and tibialis anterior (front shin muscle) using foam roller, lacrosse ball, Theracane, The Stick, etc.
  • Range of motion movements – drawing the alphabet with your toes while leg is extended
• Static Stability – using the joint/muscle/movement pattern that stresses the area needing correction by moving other joints and requiring it to remain static
  • Balance on 1 leg for 30 seconds with good posture
  • Balance on 1 leg and throw a medicine ball against a wall or with a partner
    • Chest Pass 3×10
    • Overhead Throw 3×10
    • Side Toss 3×10
• Dynamic Stability – moving the joint/muscle/movement patterns through a range of motion requiring dynamic motor control. Focus on soft landings, not maximum force/distance of jumps
  • Calf raises three foot positions: neutral, internally rotated, and externally rotated
  • Double leg jumps – air jump, forward jump, lateral jumps
  • Single leg forward hops, side to side hops
• Full Re-patterning of Movement –moving correctly through a full range of motion
  • Perform bodyweight squats with correct form
• Strength –weighted calf raises, vertical jump for height, and broad jump for distance
• Power – box jumps, lateral jumps, agility ladders, sprint accelerations and decelerations
• Performance –sport/activity-specific training

 

References:

https://breakingmuscle.com/mobility-recovery/a-weak-foundation-how-to-screen-your-ankles-improve-performance-and-decrease-injur?page=0,1

1. “Chapter 3 Assessing Flexibility” accessed February 12^th 2013

2. “Ankle Goniometry” accessed February 12^th 2013

3. “Reliability of Three Measures of Ankle Dorsiflexion Range of Motion” accessed February 14^th 2013

4. “Practical Guide for Plyometric Intensity” accessed February 15^th 2013

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Leg lifts

Yoga/Mobility

-Calves

Warm-up

6 Min Warm up (KB) (No Measure)

6 min warm up w/ light KB

10 Goblet Squats

10 DL w/ High Pull

10 Cleans (5 each side)

Skill/Strength

500 Double Unders (Time)

500 Double Unders for time

OR

1,500 Single Jumps

10 Minute Time Cap

WOD

8/26/2015 (Time)

15 Minute AMRAP

20 Goblet Squats

100 Double Unders

400 meter Run

RX: 53/35

Out’s

20 Ring Rows

Yoga/Mobility

-Claves

-Quads

OLY/Power

Snatch Balance w/ OHS (5 Overhead Squats)

Preform 1 Snatch balance to begin Overhead Squats

Gymnastics

8/26 SUPERHERO (AMRAP – Reps)

10 Minute EMOM

Strict Handstand Push-ups

20 Seconds of Work

40 Seconds of Rest

Metcon

8/26 SUPERHERO #2 (Time)

20-15-10-5

Behind the neck press, 95/75

Strict Dips

Burpee Box Jump Overs

You show up to class and rowing is in the workout. You start thinking to yourself about how fast your going to do it in and then when it’s time for you to set up, you don’t even know where to look for the time !!! What’s with all the NUMBERS ?? Rowing has a lot of technical numbers that read on the screen that can become confusing for many if it’s the first time you have used one.  Think about it this way: Would you ever just walk up to a barbell and attempt to lift it without knowing how much weight was on it? Would you just start swinging a kettlebell without counting your reps? So, why would you get on a rowing machine, or ergometer, and refuse to look at the monitor while you row?

All the time when rowing workouts come into play people have one response… I don’t want to look. And why not? I am going to give you two numbers that are essential to your success in rowing.Combined with good rowing technique, these two numbers will take you from blind, aimless, and unproductive rowing, to rowing based around PRs, goal setting, and progress.

If you are using a Concept2 rowing machine then this is the number found in the bottom left corner on the main readout (pictured here). It is measured in strokes per minute (SPM).Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm. This is important because it keeps you at a consistent pace. Just think of what happens when you refuse to look at their monitors when rowing it causes your stroke rate to be all over the place, with no discernible rhythm. For a second thought you are rowing at  24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient.

The second is your split time. Split times are a reflection of the amount of force you are applying to each stroke. If you are inconsistent with your force application then your split time will vary from stroke to stroke. If you are able to apply the same force consistently, your split time will remain unchanged.From one stroke to the next their split time could vary five to ten seconds. Looking back at our running analogy, this would be the equivalent of sprinting for ten feet, then jogging for five feet, then fast-paced running for seven feet. Now put this together with your erratic stroke rate. If you saw yourself running down the street you’d think, “Who IS that crazy person?”

 

So now how can you become more efficient? Watch this video on an easy drill to help your rowing !

 

Fitness Heroics – CrossFit Epically Awesome

In’s

50 Pass throughs

Yoga/Mobility

It’s a Trap….stretch

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Squat Snatch (3 sets of 5)

unbroken. Touch and go.

WOD

8/25/2015 (Weight)

10 minute ETMOM

Ever Two Minutes On the Minute

1 Power Snatch

1 Hang Snatch

increasing in weight every 2 minutes.

RX: starting weight 75/55

RX+: starting weight 95/75

Out’s

30 KB Swings

Superhero Training

Yoga/Mobility

-Glutes

-IT bands

WOD #1

8/25 SUPERHERO #1 (Time)

5 Rounds

3 Cleans,

6 Burpees over bar

9 Pistols

THEN…

400 meter sprint (only 1 sprint after all rounds are complete)

RX: 205/125

RX+: 225/135

WOD #2

8/25 SUPERHERO #2 (Time)

20 Toes-2-Bar

40 Wall Ball

80 Double Unders

20 Toes-2-bar

40 Wall Ball

80 Double Unders

20 Toes-2-Bar

RX: 20/14 to 10’/9′

RX+: 20/14 to 11’/10′

All sports need power and to develop power you need strength. More power means you can achieve higher speeds faster. In CrossFit we perform some of the basic Olympic lifts to develop power.  Doing these lifts  teach you to explode under the bar and build strength. Cleans are an Olympic lift that we use often and for today I am going to talk about the Power Clean specifically.

Let’s go over some of the basic concepts of a Power Clean and break it down for you!!!

What’s a Power Clean?

*The Clean starts in a position similar as for the dead lift with your feet under your hips and arms at least thumbs distance away from your hips. Clean the bar off the floor by pulling it with a violent shrug as you catch the bar in a partial squat on your shoulders in the front rack position.

The Power Clean Movement.

*The Power Clean consists of 2 pulls. You’ll spend most time working on the technique of the 2nd pull which is trickiest to learn.

1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a dead lift. It is slow to the top of the knee as you move towards the “down” position.

2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips as you pull yourself under the bar catching it at the shoulders. The 2nd pull is an explosive movement that requires speed and force from the hips.

Power Clean Setup. The setup is always the same, whether you’re doing Romanian Deadlifts, Hang Power Cleans or Power Cleans.
There are also a few key components to remember when doing any movement from the ground position.

Chest Up, Shoulder-blades Back & Down. This prevents your back to round as you start to lift the bar. Make a big chest, lift it up and keep your shoulder-blades back & down by squeezing them together like you have a pencil between your shoulder blades.

Use a Hook grip on the bar to aid in more grip when doing faster power cleans. You will wrap your thumb under the pointer and middle fingers when gripping the bar. This acts like a wrist grip on the bar that you see people use in the gym when lifting heavy dead lifts.

 

You can also initiate the movement from three different positions: the ground, hang or high hang position. When starting from the ground or mid shin the movement starts from the floor. The hang position is at the top of the knee to start the 2 nd pull. High hang is working on speed under the bar by using the down and finish to initiate the movement to start. Being fluid in all three positions will dramatically help the speed and power of your clean over time.

Why should you add these into your workout ?  The advantages of this lift include the following:

1. Muscle Development. Power cleans are technically considered a shoulder exercise, but they do more than build up your deltoids. They hit your posterior chain hard, giving you well-developed muscles in the legs including the calves, glutes, and hamstrings. The power clean technique also targets the muscles in the lower and upper back and traps.
2. Builds explosive power and strength.
3. Power cleans are tremendously effective in burning calories and body fat, which helps you achieve a lean physique including impressive muscle definition and size.
4. The initial phase of the power clean, which mimics the first half of the dead lift requires intense muscle contractions. This trains your explosiveness from the ground, which helps in any fast paced sport with running or jumping, such as football, soccer or basketball. The second part of the power clean motion  is extremely useful for athletes who need to move quickly on their feet.
5. Grip Strength. Since the exercise requires you to hold onto heavy weights at high velocities, you can greatly improve your grip strength.
6. This Olympic-style exercise requires the coordination of every muscle group in the body. In time, the exercise adds muscle density and functional strength over your entire body.

 

Learning the proper form and technique is very important when doing Olympic style lifting so be sure to have a coach or trainer helping you to develop the technique and form you need to succeed !

 

 

 

 

 

Resources

6 Power Clean Benefits