Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  Goat Practice Monday!  Be sure to write your goat next to your name on the whiteboard!

Workout:  Bench Press

5 – 5 – 5 – 5 – 5

Metabolic Conditioning Workout:  “Minimalist Elizabeth”

21 – 15 – 9

‘High’ box jump (Advanced: 30”, Intermediate*: 28”, Novice: 20”)

Ring dip (Intermediate*: 12-9-6 ring dips, Novice: 21-15-9 push ups)

Scaling Guide:  3 – 6 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New workout! (But you should be able to compare it to your “Elizabeth” time)

Motivation Monday:   CT Fletcher giving some wisdom on training (and in case you didn’t know, CT’s language is generally not safe for work – NSFW. . . unless you work at DCF, or at CT’s gym – then I guess it would be fine).

Click here to view the embedded video.

Mobility:  Ankle Mobility.

Skill Practice Warm Up: Squat snatch practice.

Workout:  “Road Trip” – For time

15 squat snatch  (Advanced:95lbs , Intermediate*: 63lbs, Novice: 35lb kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide:  9 – 16 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout!

Article:   The new science of giving.

Mobility:   Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Front Squat

7 x 1

Metabolic Conditioning Workout:  “Hot Mess” – For time.

5 rounds:

5 strict chin ups

10 ‘hand release’ push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 4 – 9 minutes.  Scale up by doing weighted strict chin ups (45/20lb) if you wish.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New workout!

B.N.H. is basically a version of “Rock, Paper, Scissors” that is much more entertaining.  It is also an interesting way to look at CrossFit modalities.  “Bear” athletes are the strong athletes who look forward to anything heavy.  “Ninja” athletes are really into bodyweight and lightweight technical stuff. “Hunter” athletes like to go long (running, rowing, whatever).

The problem with being a confirmed Bear, Ninja, or Hunter, is that you get crushed in the other domains.  There is nothing wrong with being good at what you like, but if you want to be a more well rounded human and more complete CrossFit athlete, you need to spend time working those other domains.

Diversify.  Specialization is for insects. Specialization is fragile, you want to be anti-fragile.

You want to be some kind of wise sword wielding bear, wearing a mask and riding a bicycle with guns on it. . . That is about the most anti-fragile thing I can think of (although I must admit I haven’t finished the book yet). -jj

Mobility:  Shoulder Mobility. Hip Mobility. Ankle Mobility.

Skill Practice Warm Up:  None.

Workout:  Power Clean

3 – 3 – 3 – 3 – 3

Metabolic Conditioning Workout:  “Russian Frenzy”

In 2 minutes:

15 ‘heavy’ Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Then max repetitions of low sled push & high sled push 20 feet (Advanced: +180lbs, Intermediate*: +90lbs, Novice: +0lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 minutes

Repeat 15 kb swings and then max sled pushes in 2 min again.

Record total sled push reps.

Scaling Guide:  15 – 30 reps (remember that out and back = 2 ‘reps’)

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New workout!

Video:   A short description of “Antifragility”

Click here to view the embedded video.

How do you think that the exercise program of CrossFit and antifragility are related?

Joey is also wearing his blue shirt for “Blue Shirt Thursday” (don’t forget or your coach may make you do burpees!)

Mobility:  Ankle Mobility.

Skill Practice Warm Up:  Weighted pull ups.  Spend 8 minutes working up to a set of 3 strict reps (no kipping), with as much weight as possible.

Workout:  “Jagged Rocks Ahead” – For time.

400m sandbag run  (Advanced: 80lbs, Intermediate*: 60lbs, Novice: 45lbs)

Then 4 rounds:

8 dumbbell hang power cleans  (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

8 dumbbell strict presses (same)

30 double unders (Novice:60 singles)

After 4^th round:

Row – Advanced: 1000m, Intermediate*: 800m, Novice: 600m

Scaling Guide: 10 – 16 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout!

Video: If you think double unders are the epitome of jump rope prowess. . . just take a look at these ladies and their jump rope skills! (It starts getting really good about the 2 min mark)

Click here to view the embedded video.

Lifting Schedule: (by week)

Tue 14- Snatch, Wed 15- Front squat, Fri 17- Power clean, Sat 18- Front squat,

Mon 20- bench press, Tue 21- front squat, Thu 23- Deadlift, Sun 26- front squat,

Mon 27- split jerk, Wed 29- front squat, Fri 31- strict press, Sat 1- front squat,

Mon 3- snatch, Tue 4- front squat, Thu 6- push press, Sat 8- front squat,

Mon 10- hang power clean, Wed 12- front squat, Fri 14- strict press, Sun 16- front squat,

Tue 18- Deadlift, Thu 20- front squat, Fri 21- bench press,

Mon 24- front squat, Wed 26- power clean (new focus), Thu 27- front squat, Sat 29- push press,

Mon 1- front squat, Tue 2- power clean, Thu 4- box squat, Sun 7- power clean

All of the photos from Saturday are available here.

Mobility:  Hip Mobility.

Skill Practice Warm Up:  4 squat cleans on the minute for 4 minutes.  Use light to moderate weights focusing on fast elbows and receiving the bar in a good front squat position.

Workout:  Front Squats

5 x 3

Since we are in the beginning of a new strength focus, choose a weight that is very manageable for all 5 sets (the same weight for every set).  The weight should allow you to do perfect form and not be near your max.

Metabolic Conditioning Workout:  “Saspirilla at Noon” – 3 rounds for time.

12 dumbbell front squats (Advanced: , Intermediate*: , Novice: )

60’ overhead dumbbell walk (30’ out, 30’ back)

100m sprint

Scaling Guide:  3 – 6 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2013 – 01 – 21

Mobility:  Hip Mobility.

Skill Practice Warm Up:  None (take extra time to mobilize for snatches).

Workout:  Snatch (The last day of the snatch cycle, go for a PR!)

1 – 1 – 1 – 1 – 1 – 1 – 1

Metabolic Conditioning Workout:  Isabel – 7 minute time cap.

30 snatches for time (power or squat)

Advanced: 135lbs, Intermediate*: 93lbs, Novice: 53lbs

Or use approximately 70% of your best rep power snatch.

Scaling Guide:  4 – 7 minutes.  Try doing this rep scheme each minute: 6, 6, 5, 5, 4, 4.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2012 – 06 – 04

Throwback Tuesday:   The ‘gold’ tickets to the CrossFit Games sold out in a matter of minutes yesterday (even though there was some grumbling on price).  Hard to believe that in 5 short years we went from an event that anyone could enter and compete at.  It was held in a dirt valley privately owned by a CrossFitter.

Here is a video of Darren competing in the final workout (30 squat clean and jerks at 155lbs).

Click here to view the embedded video.

As much as I miss the ‘good ol days’, I do love that the sport/community I have devoted my life to has grown so fast.  I can’t wait to see what happens in the next five years! -jj

Fundraiser for the Contra Costa Food Bank Tonight!

Check the poster at the gym to go to the fundraiser being organized by the City of Concord, especially if you are a Jazz fan!

(Event Photos should be posted to Flickr soon!)

Mobility:  Fran mobility (wrists, shoulders, hips).

Skill Practice Warm Up:  None. Go over Fran strategies and assign judges to do the workout in two ‘heats’

Workout:  “Fran” – For time.

21 – 15 – 9

Barbell Thrusters  (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)

Kipping pull ups

Scaling Guide:  4 – 10 minutes.  12 minute time cap.  If you have completed Fran as prescribed in under 4 minutes, you have the option of doing the workout with dumbbells (45/30lbs).

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2013 – 02 – 07

Motivation Mondays:   Limitations are advantages in disguise. -jj

Click here to view the embedded video.

Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  None.

Workout:  Push Press

2 – 2 – 2 – 2 – 2 – 2 – 2

Metabolic Conditioning Workout:  “Not the Newbie” – As many rounds as possible in 7 minutes.

5 supine ring rows

10 push ups

15 air squats

200m run

Mothers Day Scale Up Special: Scale up to using the 20lb weight vest to simulate what your mother went through carrying you around before you were born!

Scaling Guide:  2 – 4 rounds

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New workout!

Mobility:  Ankle Mobility.

Skill Practice Warm Up:  None.

Workout:  “The Shed” – For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row

30 overhead squat (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs)

600m run (run the 400m loop, then the 200m loop)

30′ right arm, 30′ left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced*: 24”, Intermediate: 20”, Novice: 12”)

60 kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lb kb or 15lb dumbbell)

*Women’s Rx

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option – 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2013 – 01 – 22

Article:   An in-depth view of what “strong is the new skinny” really means.