HAPPY OPEN DAY!!!!!!!
STRENGTH: Front Squats @ Tempo 3-2-X-2
at heaviest weight possible, 2 mins rest btwn sets
SKILL: DU technique or Triple unders
WOD: 10 MIN AMRAP
4 Bulgarian split squats (35/45 racked on back) alternating legs (lead movement with rear leg, not front one)
10 DU's
2 DB Manmakers
Rx2: Parallette hopovers
______________________________________________________________________________
SILVERS:
Strength:
1 x 10 Banded strict pull ups
1 x 10 Band assisted negatives (aim for 6-8 sec descent)
2 x 10 Bicep curls
SKILL: High hang snatch pulls
WOD: 10 MIN AMRAP
4 Bulgarians (db)
10 DU or attempts or x5 singles
2 DB Manmakers (or no load, just movement)
Thursday, February 26, 2015
Tuesday, February 24, 2015
25 Feb 2015
Warm Up:
Dynamics
Achilles/calf/hip mobility
Couch stretch, pigeon
WOD:
If you did not do baseline yesterday, you will do it today.
PARTNER WOD:
A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked
B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)
C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)
Rx2:
A) barbell 35/45
B) box jumpovers, touching allowed (20/24)
C) 8 push ups
MOD:
Any other mods
Dynamics
Achilles/calf/hip mobility
Couch stretch, pigeon
WOD:
If you did not do baseline yesterday, you will do it today.
PARTNER WOD:
A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked
B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)
C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)
Rx2:
A) barbell 35/45
B) box jumpovers, touching allowed (20/24)
C) 8 push ups
MOD:
Any other mods
24 Feb 2015
Warm Up:
Athlete's choice
Mobility:
Shoulder stability (see 23 Feb 2015 post for links)
Hips
WOD: Compare to Oct 16, 2014
BASELINE
Row 500 m
40 Air squats
30 Sit ups
20 Push Ups
10 Pull Ups
SKILL WORK:
If working on Pull ups:
10 sets of the following combo:
Flexed arm hang at top of bar 10 secs
rest 20 seconds
Flexed arm hang at 90 degree bottom position 10 secs
rest 20 seconds
Negative pull up 10 sec descent
Rest 45 seconds after last movement before starting your next set
If working on M ups:
3 x 3 Bar dips @ 3-1-1-3 tempo
(way down-hold at bottom-drive up-hold at top before next rep)
3 x 2 Russian Dips
BOOTCAMP:
SAME WOD/SKILL WORK
Cash Out: Tabata DU
SILVERS:
SAME WOD/SKILL WORK
Athlete's choice
Mobility:
Shoulder stability (see 23 Feb 2015 post for links)
Hips
WOD: Compare to Oct 16, 2014
BASELINE
Row 500 m
40 Air squats
30 Sit ups
20 Push Ups
10 Pull Ups
SKILL WORK:
If working on Pull ups:
10 sets of the following combo:
Flexed arm hang at top of bar 10 secs
rest 20 seconds
Flexed arm hang at 90 degree bottom position 10 secs
rest 20 seconds
Negative pull up 10 sec descent
Rest 45 seconds after last movement before starting your next set
If working on M ups:
3 x 3 Bar dips @ 3-1-1-3 tempo
(way down-hold at bottom-drive up-hold at top before next rep)
3 x 2 Russian Dips
BOOTCAMP:
SAME WOD/SKILL WORK
Cash Out: Tabata DU
SILVERS:
SAME WOD/SKILL WORK
Sunday, February 22, 2015
23 Feb 2015
Warm Up:
Jog 10 laps
Shoulder warm up/stability: These will be standard part of the warm up going forward especially when doing gymnastics focus and overhead lifting so memorize them!
5 - 10 reps each Y's/T's/W's (lying on floor, focus on pulling the scapula down each rep)
10 reps theraband/tubing external rotations
(Grab the tubing while standing, at a distance just inside the shoulders. Start with the palms facing the ground (prone), tuck the elbows into the side of the body at all times, with a ninety-degree bend at the elbow, and externally rotate the hands outwards. Then repeat with the palms facing up (supine).
5-10 reps each part of sequence in theraband activation warm up
10 seated wall slides
3 x 5 GLUTE Bridge - at tempo 5 second hold at top, 3 seconds down
Strength: 6 x 4 pause back squats
These will be done at the heaviest weight possible for sets of four, 3 second pause in bottom (count 1001, 1002, 1003 and then up). Rest 4 minutes between sets.
Bar warm up: 3 x 2 Pull/Muscle/Dynamic - Pause in top position of pull and muscle
5 MIN AMRAP
5 Hang Cleans (75/105)
5 Push Press (same bar)
Rx2: DB or KB cleans and push press
Bars only to be used for Rx weight
MOD: Medball cleans
DB Push Press
Jog 10 laps
Shoulder warm up/stability: These will be standard part of the warm up going forward especially when doing gymnastics focus and overhead lifting so memorize them!
5 - 10 reps each Y's/T's/W's (lying on floor, focus on pulling the scapula down each rep)
10 reps theraband/tubing external rotations
(Grab the tubing while standing, at a distance just inside the shoulders. Start with the palms facing the ground (prone), tuck the elbows into the side of the body at all times, with a ninety-degree bend at the elbow, and externally rotate the hands outwards. Then repeat with the palms facing up (supine).
5-10 reps each part of sequence in theraband activation warm up
10 seated wall slides
3 x 5 GLUTE Bridge - at tempo 5 second hold at top, 3 seconds down
Strength: 6 x 4 pause back squats
These will be done at the heaviest weight possible for sets of four, 3 second pause in bottom (count 1001, 1002, 1003 and then up). Rest 4 minutes between sets.
Bar warm up: 3 x 2 Pull/Muscle/Dynamic - Pause in top position of pull and muscle
5 MIN AMRAP
5 Hang Cleans (75/105)
5 Push Press (same bar)
Rx2: DB or KB cleans and push press
Bars only to be used for Rx weight
MOD: Medball cleans
DB Push Press
Supplemental Strength: presented by Coach Matt
First off – who am I?
Program information:
Tried and true strength building movements will be utilized such as, but not limited to – squats, deadlifts, bench press, press, upper body pulls to establish a strong base for performance and fitness improvement.
Training variations will be utilized for intermediate lifters such as, but not limited to – tempo training, accommodating resistance and dynamic training.
Movement specific preparation including bracing and activation patterns.
The importance of strength:
Just as nutrition is the base of CrossFit, strength or force development is the base of performance and/or fitness. CrossFit defines fitness as “work capacity across broad time and modal domains.” The “work capacity” part of the definition is key, and is what we people who have knowledge of biomechanics like to call POWER OUTPUT.
Power = FORCE x distance / time
A few sentences ago, I said strength is FORCE development, do we see the connection now? If we increase force or distance, we increase our power output and fitness. If we decrease time, we increase our power output or fitness. Now lets look at how we can break this formula down….
Distance pretty tough to increase distance in a squat or push-up. So lets just ignore this variable as it really only applies to monostructural activity and box jumps.
Time this will go down as we improve our fitness, but that only happens for so long, and the variable that dictates time, is FORCE, let me show you how….
Lets look at Fran. If person A had a 1RM front squat of 200# and Fran calls for a 95# thruster, that is 47.5% of their 1RM front squat. If person B had a 1RM front squat of 150# and Fran calls for a 95# thruster, that is 63.3% of their 1RM front squat. Now, who do you think (with this limited amount of information), will have a better Fran time? Surprise the stronger person. They have to do less work per thruster to force the barbell overhead.
The correlation between FORCE development aka strength and the time to complete a workout is just too strong to ignore. This is a gaping hole in 99% of CrossFitters performance. Force/strength is the most important mathematical variable in CrossFit. If it is not increasing, neither is your fitness.
What is the key to strength training? Oh, I know, fancily named programs with words like undulating, waves, accommodation, blah, blah. Well for world-class power lifters, yes, those are critical variables that any good strength coach should know how and when to implement. For the other 99.9% of the population, it is time-consuming, confusing, unimportant and stupid. What 99.9% of the population needs is 3 things that CrossFit teaches us L1 coaches at our certification and what any good strength coach understands (and actually implements): MECHANICS, CONSISTENCY, INTENSITY.
This program will hone in your mechanics, making sure that the proper mechanics and most potent, strength-gaining movements show up on a consistent basis, which then and only then, will we add intensity to further drive adaptation.
My programming will result in more weight being lifted, making WOD’s mathematically easier (therefore faster) and you inherently “fitter”. But the true value will lie in the acquisition of knowledge each person will receive. Throughout the program, participants will gain understanding of rest intervals, the importance of consistency to strength, breathing patterns, stabilization, movement specific preparation and how important strength is to CrossFit and life (a rant on this is coming in the near future).
There is much more to talk about with regards to strength, force development, strength programs and much more – which I will discuss in the future and will probably rant about during the workouts. But I hope this gives you valuable insight into the importance of strength, and why you should give this program a shot so that we can expand the program with longer cycle times and run more specialized programs in the future to further improve your fitness, our box and our community.
I often hear people attribute genetics, natural talent or luck to fitness. To that I leave you with this – “luck is the illusion created by the hard work you did not see,” lets do more of this invisible hard work for at least 6 weeks and see where it takes us.
Yours truly,
Matt
- My name is Matthew Asmundson, I am 21 years old, I am a 4th year Kinesiology student at the U of M.
- I am a CrossFit Level 1 coach at CrossFit Niverville and spend most of my time coaching the Silvers program. I am also an Assistant Strength and Conditioning coach with Bison Football. I am a CSCS-NSCA candidate (certified strength and conditioning specialist) and CEP-CSEP candidate (certified exercise physiologist).
- I believe strength and conditioning should be holistic, professional, personal, inclusive, and methodical, which this program will reflect.
Program information:
- Cap at 10 participants to provide high levels of instruction and coaching.
- Runs for 6 weeks – Feb 24 to Apr 2
- All programming will be designed and monitored by myself for each participant.
- Results will be culminated and presented to each participant at the end of the program.
Tried and true strength building movements will be utilized such as, but not limited to – squats, deadlifts, bench press, press, upper body pulls to establish a strong base for performance and fitness improvement.
Training variations will be utilized for intermediate lifters such as, but not limited to – tempo training, accommodating resistance and dynamic training.
Movement specific preparation including bracing and activation patterns.
The importance of strength:
Just as nutrition is the base of CrossFit, strength or force development is the base of performance and/or fitness. CrossFit defines fitness as “work capacity across broad time and modal domains.” The “work capacity” part of the definition is key, and is what we people who have knowledge of biomechanics like to call POWER OUTPUT.
Power = FORCE x distance / time
A few sentences ago, I said strength is FORCE development, do we see the connection now? If we increase force or distance, we increase our power output and fitness. If we decrease time, we increase our power output or fitness. Now lets look at how we can break this formula down….
Distance pretty tough to increase distance in a squat or push-up. So lets just ignore this variable as it really only applies to monostructural activity and box jumps.
Time this will go down as we improve our fitness, but that only happens for so long, and the variable that dictates time, is FORCE, let me show you how….
Lets look at Fran. If person A had a 1RM front squat of 200# and Fran calls for a 95# thruster, that is 47.5% of their 1RM front squat. If person B had a 1RM front squat of 150# and Fran calls for a 95# thruster, that is 63.3% of their 1RM front squat. Now, who do you think (with this limited amount of information), will have a better Fran time? Surprise the stronger person. They have to do less work per thruster to force the barbell overhead.
The correlation between FORCE development aka strength and the time to complete a workout is just too strong to ignore. This is a gaping hole in 99% of CrossFitters performance. Force/strength is the most important mathematical variable in CrossFit. If it is not increasing, neither is your fitness.
What is the key to strength training? Oh, I know, fancily named programs with words like undulating, waves, accommodation, blah, blah. Well for world-class power lifters, yes, those are critical variables that any good strength coach should know how and when to implement. For the other 99.9% of the population, it is time-consuming, confusing, unimportant and stupid. What 99.9% of the population needs is 3 things that CrossFit teaches us L1 coaches at our certification and what any good strength coach understands (and actually implements): MECHANICS, CONSISTENCY, INTENSITY.
This program will hone in your mechanics, making sure that the proper mechanics and most potent, strength-gaining movements show up on a consistent basis, which then and only then, will we add intensity to further drive adaptation.
My programming will result in more weight being lifted, making WOD’s mathematically easier (therefore faster) and you inherently “fitter”. But the true value will lie in the acquisition of knowledge each person will receive. Throughout the program, participants will gain understanding of rest intervals, the importance of consistency to strength, breathing patterns, stabilization, movement specific preparation and how important strength is to CrossFit and life (a rant on this is coming in the near future).
There is much more to talk about with regards to strength, force development, strength programs and much more – which I will discuss in the future and will probably rant about during the workouts. But I hope this gives you valuable insight into the importance of strength, and why you should give this program a shot so that we can expand the program with longer cycle times and run more specialized programs in the future to further improve your fitness, our box and our community.
I often hear people attribute genetics, natural talent or luck to fitness. To that I leave you with this – “luck is the illusion created by the hard work you did not see,” lets do more of this invisible hard work for at least 6 weeks and see where it takes us.
Yours truly,
Matt
Thursday, February 19, 2015
20 Feb 2015
**NOTE**
In classes 6+, the class will split into two groups, one will start on the rowers after a brief dynamic warm up, the other will do the full warm up as follows and start with strength work:
Warm Up:
Walking lunges
High knees
Grapevine
Inchworm
Bottoms up kb press
TGU's
Scap push ups
Rotator stability w bands (external/internal rotations)
Strength: Work up to 1RM press and 1RM Push Press
WOD: ROW 5K Compare to Mar 21, 2014
In classes 6+, the class will split into two groups, one will start on the rowers after a brief dynamic warm up, the other will do the full warm up as follows and start with strength work:
Warm Up:
Walking lunges
High knees
Grapevine
Inchworm
Bottoms up kb press
TGU's
Scap push ups
Rotator stability w bands (external/internal rotations)
Strength: Work up to 1RM press and 1RM Push Press
WOD: ROW 5K Compare to Mar 21, 2014
Wednesday, February 18, 2015
19 Feb 2015
Warm Up:
Athlete's choice
Squat therapy
Couch stretch/pigeon/scorpion/iron cross
Strength: Work up to 1RM Back Squat
5-3-2-1-1-1...
Warm Up snatches:
WOD:
OPEN WOD 11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs /55 lbs)
Rx2: Less weight from floor
MOD: Same or less weight from Hang
______________________________________________________________________________
SILVERS:
STRENGTH: Thrusters
SKILL: DB Snatch
WOD: OPEN WOD 11.1/14.1
30 DU / DU Attempts or low box step up/step downs
15 alternating single arm db snatches
Athlete's choice
Squat therapy
Couch stretch/pigeon/scorpion/iron cross
Strength: Work up to 1RM Back Squat
5-3-2-1-1-1...
Warm Up snatches:
WOD:
OPEN WOD 11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs /55 lbs)
Rx2: Less weight from floor
MOD: Same or less weight from Hang
______________________________________________________________________________
SILVERS:
STRENGTH: Thrusters
SKILL: DB Snatch
WOD: OPEN WOD 11.1/14.1
30 DU / DU Attempts or low box step up/step downs
15 alternating single arm db snatches
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