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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- scap reteaction
- kb walk w/ press
- tgu 1/side
- pvc ohs

FITNESS-
A.  Hip Power snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
200m sprint @ max effort
rest 2 minutes
x5 sets

PERFORMANCE-
A.  Hip snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
45 sec. row/run sprint @ max effort
rest 2-3 minutes
x5 sets

Warm Up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- back ext.
- push up
- db ext. rt
- double under

FITNESS-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double db thrusters
50 squat thrust

PERFORMANCE-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double kb thrusters, 55/35#
50 burpees

http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/

 

Warm Up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- wall squat
- kip swing
- double unders
- scap retraction

FITNESS-
A. BS; 2 reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
4 rounds for time
10 squat thrusts
15 jumping pull ups
60 sec jump rope

PERFORMANCE-
A. BS; 60% x 2 fast reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
5 rounds for time
15 pull ups
200m run
60 double unders

finisher:
hollow hold

20140718_172400

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- db ext. rt.
- back ext.
- handstand kick up
- double unders

FITNESS-
A.1 DL 5 reps x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 3 hang Power snatch
even = 20 sec. am rap push ups
+
12 minute amrap
5 cal row
10 sit ups
15 rkb swings

PERFORMANCE:
A.1 DL 5 reps @ 70% x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 1 Power snatch – building per set
even = 20 sec. am rap push ups
+
12 minute amrap
5 Hang power cleans @ 65% of max clean
10 T2b
400m run

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- scap reteaction
- kb walk w/ press
- tgu 1/side
- pvc ohs

FITNESS-
A.1  FS;  x 5-7 reps x 3 sets, rest 60 seconds
A.2  Strict pull up variation @ 21×5 x 3 reps x 3 sets, rest 60 seconds
B.  EMOM x 5 of 3 TnG hang power cleans – increase weight each set..
+
3 minute amrap
2 low ring rows
4 goblet squats
6 box jumps, with step down
rest 2 minutes
x4

PERFORMANCE-
A.1  FS; 65% of last week’s HS x 5-7 reps x 3 sets, rest 90 seconds
A.2  Strict pull up @ 21×5 x 3 reps x 3 sets, rest 90 seconds
B.  EMOM x 5 of 3 TnG hang squat cleans – increase weight each set.. nothing over 80%
+
3 minute amrap
4 c2b pull ups
4 OHS, 115/75 or 135/95
6 box jumps, 30/24” with step down
rest 2 minutes
x4

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- coaches choice

FITNESS-
A.  DL  3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets
+
3 rounds for time
10 dL 
300m run

PERFORMANCE-
A.  DL @ 60% x 3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets.. nothing over 70% of PP max
+
3 rounds for time
21-15-9
DL  @185/125#
400m run

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- PVS OHS
- Bottom up KB to press x3
- ARE squat
- Double under

FITNESS-
A. Hip power Snatch x 5 x 4 sets
B.1 Back Squat x 4 reps x 3 sets
B.2 Paused ring row x 3 reps @ 20×3 x 3 sets
+
For time
3 rounds
15 wall balls
15 jumping pull ups
15 sit ups
15 push ups

PERFORMANCE-
A. Hip Snatch x 3 x 4 sets
B.1 Back Squat x 2 reps @ 80% x 3 sets
B.2 Weighted pull up x 3 reps @ 20×3 x 3 sets
+
For time
50 pull ups
50 push ups
50 K2E
50 wall balls, 20/14#
50 thrusters, 45#

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- goblet squat
- rdl
- strict pull up
- double unders

FITNESS-
A.  Clean lift off + clean grip DL (2+1) x 3 sets… look to build upon last week a bit more here
B.  EMOM x 5 minutes – 3 hang power cleans – building each set – but perfect form
C.  EmOM – 10 minutes
odd = EROM pull up @ 5 sec. decent x 3 reps
even = 30 sec. plank hold
+
For time:
3 minute row for max calories
then
21-15-9
burpee
kb swing

PERFORMANCE-
A.  Clean lift off + clean grip DL (2+1) x 3 sets… look to build upon last week a bit more here
B.  EMOM x 5 minutes – 3 power cleans – building each set
C.  EmOM – 10 minutes
odd = 1-2 legless rope climbs or MU – increase by 1 each set.. level off where needed
even = 5 T2B – increase by 2 each set
+
For time:
800m run
then
21-15-9
hang power clean, 135/95
burpees to target 8″ over reach

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- TGU 2/side
- Back ext.
- tempo push up
- double unders

FITNESS-
A.1 DL x 5 x 4 sets
A.2 CG bench press x 5 reps x 4 sets
+
3 rounds for time
300m run
21 kb swings
10 burpees
rest 4 minutes bt. rounds.. each round @ 95% effort

Finisher: 60 second plank hold

PERFORMANCE-
A.1 DL x 1 rep @ 85-90% x 2 sets, 2 reps @ 75% x 2 sets
A.2 CG bench press x 5 reps x 4 sets
+
3 rounds for time
400m run
21 kb swings, 55/35#
15 burpees
rest 4 minutes bt. rounds.. each round @ 95% effort

Finisher: 60 second weighted plank hold..go as heavy as possible without losing form

Breathing
Bill Johnson
13 April 2007

All elite athletes know that imposing any exercise program on a dysfunctional body only worsens dysfunction. You first have to analyze each person’s unique posture and structure and design a program to correct their specific structural imbalances, by strengthening weak muscles, and stretching tight muscles and fascia. Only then can you train properly. But, one important function that affects all movement is often overlooked – breathing. Correct breathing is in rhythm with movement, is vital for both oxygenating your tissues and stabilizing your core.

Athletes at rest take about 12-15 breaths a minute. The best tend to breath slowest and deepest. At 15 breath’s a minute, you breathe 900 breaths every hour, over 20,000 breaths every day. In concert with good structure and muscular development, breathing is our most important source of power. The form and rhythm and timing of the breath affects every movement we make. Yet most of the people we test breathe poorly. Imagine any other action in sport or in life that is practiced poorly 20,000 times a day. Disastrous!

The common faults we see are:

Chest breathing
Exhaling at the point of effort.
Breathing that is uncoordinated with movement.

Three-Part Breathing

We teach Power Breathing for sport (and for life) as a three-part process.

Step1, and most important, inhale into the lower third of your lungs.

This is the area most richly endowed with oxygen receptors. The easiest way to learn, is to push the diaphragm down by sticking out your belly, the relaxed “belly breathing” taught in yoga for at least 3000 years. As you improve, you learn to push the diaphragm down while holding the transversus in, so as to increase intra-abdominal pressure to stabilize the core. Start by learning belly breathing and work from there.

Step 2, fill the middle third of your lungs by expanding the ribcage sideways.

You should be able to place your fingers on a person’s outer ribs, under the arms, and feel the ribcage widen by at least two inches.

Step 3 is to fill the top of the lungs by raising the chest.

For many people, chest breathing is all they ever do. They never properly oxygenate their tissues nor activate their Inner Unit, yet wonder why they fatigue easily, and cannot make powerful movements.

Coordinating Breathing with Effort

The second major fault we see is exhalation at the point of effort. This practice arose primarily because academics, whose biggest exertion was probably tying their shoes, told insurance companies that holding the breath during effort increases intra-abdominal pressure, raises blood pressure and puts the heart and arteries at risk. So, for insurance purposes, many gym clients are taught to exhale as they make an effort.

It is true that retained breath on effort raises intra-abdominal pressure. That’s exactly how the body is programmed. Intra-abdominal pressure stabilizes the core. That’s why you inhale sharply as an evolutionary reflex when faced with a sudden threat. As part of our ancient fight-flight system, the body is programmed to inhale to stabilize the core, to make the body as strong as possible for fighting or fleeing.

In the Power Program, we take advantage of this superb fight-flight reflex, to apply maximum effort by inhaling immediately before effort, and momentarily retaining the breath during the rapid concentric contraction, then releasing the breath evenly during the slow eccentric contraction. Unless your client knows how to do this breathing, they will never be able to apply maximum effort. Worse, if you habitually use the exhale-on-effort nonsense taught in many gyms, you will be weak in movement on the sports field, and highly subject to lower back injury as the destabilized core has to use the spine to take the load. At the Colgan Institute we teach boxers, martial artist, and all combat athletes to strike their opponent just as they finish exhaling, because that is when the body is weakest. All the top coaches we know teach the same.

“Small Hole” Exhalation

You can maintain your strength during exhalation by learning to exhale with the “small hole” technique. The easiest method is to push half the breath out suddenly through pursed lips, a technique taught to asthma patients to increase oxygen absorption. The sudden push momentarily increases intra-lung pressure, which also pushes down the diaphragm and further strengthens the core. There is also a genetically programmed reflex retraction of the upper abdominal wall. More difficult, but far superior, is to learn to narrow the throat, for small-hole exhalation, the way of controlling the breath taught in advanced martial arts.

To benefit most from small-hole exhalation, you have to coordinate the sudden push of breath exactly with the instant of greatest effort in a movement, or the point of impact in a kick or punch. Good examples are the “Ki-eee” shout in martial arts, and the closed-mouth grunt of boxers at the moment they strike. Try the grunt yourself now, with your core tight, and feel your abdomen retract further to increase stabilization. Timing is critical, however, and we see many poorly trained athletes who make the forced exhalation before the point of impact. They immediately lose 10-20% of their power.

Coach B!

This week some of the Coaches got the opportunity to attend the Crossfit Weightlifting Certification. This weekend was full of information and fun from a man who is a truly a master at Olympic Weightlifting, Mike Burgener. He is a man that has such a presence and commend when he is teaching because he truly loves what he does. His excrement got the whole group excited. Not bad for a guy that is 68 years old!!! Not only did we have a great time but we learned a lot about weightlifting not for us but for YOU all. The way that things were broken down was so simple and easy to understand. And if you know me you know me I love simple! Have a great week guys and can’t wait to see you guys hit it hard this week!!!
Coach Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- Scap retraction
- wall squat
- 20 second plank hold
- 5 pulls from postion 1 *focus on dip

FITNESS-
A.1 Front squat x 3 x 5
A.2 Strict pull up variation x 5 reps x 5 sets @ 20×2 tempo
+
10 minute ascending ladder
kb swing
goblet squat
ring row

PERFORMANCE-
A.1 Front squat – 5 attempts for a heavy single
1 = 2-3 @ 50%
2 = 1 rep @ 60%
3 = 1 rep @ 70-80%
4 = 1 rep @ 80-90%
5 = HS
A.2 Strict pull up x 5 reps x 5 sets @ 20×2 tempo
+
10 minute ascending ladder
1 hang squat clean @ 70% of clean max
1 MU
2/2
3/3
4/4
etc.. for the 10 minutes

*sub for MU is CTB pull up x 2.. 1/2, 2/4, 3/6 etc..