Monday WOD - Thruster Heaven

Strength WOD
3 X 5 Front Squat

WOD
AMRAP in 7 minutes of:
DB Thrusters (35lb DBs)

MWOD
2 min Front Rack Stretch/side
1 minute Freestyling hip mobility (ala pigeon pose on box/bench), then 2 minutes contract-relax bellybutton over foot, each hip (3 min/hip).

Get comfortable with uncomfortable...

Greg Glassman, founder of CrossFit, once said that "The greatest adaptation to CrossFit takes place between the ears."

Intensity has been shown as the single independent variable most associated with positive adaptations to training, and CrossFit supplies plenty of it. Or does it?

CrossFit provides the opportunity for you to push yourself to your own limits and past. The work however, is in your hands, to continually push harder, endure more pain, and push past the urge to quit, to slow down, to set that bar down and take a breather.

Intensity hurts, even a newbie to CrossFit can tell you that. But it is in the most painful moments of a workout, when your lungs are burning, when your muscles are on fire, and you feel like you're suffocating, that the greatest benefit of CrossFit training is borne.

The pain of intensity is unlike any other pain. It's not like a headache from which you cannot escape, it's not the pain of a broken bone, it is one the athlete themselves have created, and are sustaining themselves. It's a pain that you could easily end by quitting, by giving up and laying down. However, it is this unique quality that builds the resolution, determinedness, and mental strength in those individuals that make up their minds to keep pushing.

CrossFit training develops the ability to get comfortable with pain, with the uncomfortable.

So the next time you are in the darkest part of your workout, when you feel like you're suffocating, like your entire body is on fire, and everything in the world says you should stop, remember, and tell yourself:

"This is the moment I become stronger."


Then pick up that weight again and refuse to quit! This is CrossFit at it's best, and it is a truly awe-inspiring moment, whether it occurs during a two minute Fran, or a fifteen minute one.

Thursday WOD - Money in the bank...

I'd like to compare training and performance to buying a car. Stay with me here for a sec, alright, this actually makes some sense.

I like to think of everything we do outside of the training itself as deposits in a bank. You do some foam rolling, there's some cash, eat right, big deposit in your account, make sure you get plenty of sleep and avoid stress, big bonus check from the boss.

Now, training is where you spend the money. A great training program is like finding a great quality car at a decent price, a lot of bang for your buck, you'll get great results for the effort put in. A ill-prepared program is like finding a slightly used car at a new car price, not a lot of value there, and a lot of effort wasted.

Now, if you don't invest in your account, by doing the right stuff such as sleeping, stretching, mobility work, minimizing stress, and taking care of everything else outside of training, you won't be able to afford the great results even if you find the great deal/program.

So my challenge to you is: How much money can you put in the bank?




Alright, my rant's over, to la entraînement!


Strength WOD
3 X 5 Bench Press


WOD
AMRAP in 2 min of:
Burpees


Rest 2 min


AMRAP in 2 min of
10 Pushups Unbroken
10 KB Swings Unbroken


Rest 2 min


Row as far as possible in 2 min.


MWOD
Squat - 6 min
Couch Stretch - 4 min (2min/side)

Wednesday WOD

Strength WOD
Deadlift 3 X 5

WOD
5 rds for time of:
10 DB Push Press (35#/20#)
10 Windmills (35#/20#, 5/side)
10 Burpees

MWOD
6 min in Squat position
4 min Couch Stretch (2 min/leg, freestyling)

Tuesday WOD - Releasing your parking brake...

Let's talk about muscles and fascia. Each muscle in your body is encased in a sheath of fibrous tissue called fascia. In a perfect situation, the layers of fascia allow muscles to slide easily over each other without any restriction. The layers of fascia are interconnected throughout your body, uninterrupted from head to toe, so tightness in one area can show up in other places. 

However, nearly none of us live in this perfect condition. Every night, when you sleep, or even for periods of time in which you don't move for a long time (airplanes, car rides, etc), tiny fibers develop between your muscles and fascia, taking away that perfect gliding action. Hard training actually accelerates this process of this "fuzz" generation.

Gill Hedley provides a great visual to explain this phenomenon.

So why does this matter?

Well, the increased friction in your muscles means you have to work harder to get the same amount of work done. It also will hinder your flexibility, and therefore your ability to get into the proper positions and express your power effectively. After a while, it can also hurt! You know those knots you get in muscles? Those are adhesions in the myofascial tissue. Your body is a Corvette, and we need to take off these parking brakes!

So what's a brother to do?

Let me introduce you to the humble lacrosse ball. It may not look like much, but it can be a vicious enemy and admirable friend at the same time. It's like that brutally honest friend that gives you the kick in the pants you need to do what you know you should.

The lacrosse ball is a very useful tool in myofascial release, or working out the fuzz. There are many ways in which it can be used, but the generally principle is:

1. Find where you're tight

2. Stick the ball there

3. Roll around on it

4. Don't make a private face...you'll know what I mean.

By rolling around on the lacrosse ball, you are gradually breaking up adhesions in the myofascial tissues, and this will be painful, especially at first. Most people are much tighter than they know and should start slowly and somewhat gently. 

Another technique that is rather useful for working on a concentrated adhesion (knot) is:

1. With the ball on the knot, contract that muscle hard for 5 seconds

2. Relax for 10 seconds

3. Repeat 6 times, or until adhesion is broken up.

Strength WOD
Alternating:
Press 3 X 5
Rest 90 seconds
3 X 75% Max Rep Strict Pullups or 3 X 10 Ring Rows (Example: If your max is 20 pullups, you will attempt to do 15 for each set)
Rest 90 Seconds

WOD
3 rounds for time of:
20 Squat Jumps
20 seconds L-Sit or 30 Laying Leg Raises
10 Pullups or Ring Rows

MWOD
Thoracic Spine Mobilization w/lacrosse ball(4 min per side)
Psoas Myofascial Release w/lacrosse ball(1 min per side)