10.8.15 Box Brief
Main Line CrossFit Programming 101, continued….. Speed and Dynamic Efforts By Shane Sweatt and Laura Phelps-Sweatt Lifting heavy is only one part of the Westside Barbell Method. Another important part is lifting fast. Shane Sweatt and elite powerlifter Laura Phelps-Sweatt explain. Dynamic-effort days find powerlifters racking up a certain amount of volume by moving percentages of […]
Thursday 10.8.15 WOD
Dynamic Effort Upper Mobility Strength Hang Power Clean (5×5 @ 60%) **High hang WOD “The Shinning” Happy 52nd Birthday Mike Shine! 400m Run 26 Power Clean (155,105) 26 Back Squats (155,105) 400m Run 26 Power Snatches (115,75) 26 Thrusters (115,75) **20min strict time cap $ Out 4×20 Kneeling banded oblique twist **video shows standing, do not […]
Thursday 10.8.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Strength: 15min Hang Power Clean (5×5 @ 60%) **High hang NOTES: Complete this as an EMOM, Every 2min complete 1×5. Why? The high hang clean will be used over the next 3 weeks to insure proper balance and positioning at the start of the second pull. By abbreviating the movement we […]
10.7.15 Box Brief
The Main Line CrossFit Programming 101 Maximal Effort Method By Shane Sweatt and Laura Phelps-Sweatt At Westside Barbell, Shane Sweatt lives by the maximal-effort method. It’s a conjugate system, “which is exactly what you guys do,” he says in this CrossFit Powerlifting Trainer Course. The rotation of exercises not only allows for variety but can also […]
Wednesday 10.7.15 WOD
Explosive Strength Mobility Lifestyle Challenge – Mobility Day 7 Skill Review 10min Double Under Clinic WOD “Burner V2” 1500m Row 150 Dubs (x3) 50 Burpees 1000m Row 100 Dubs (x3) 35 Burpees 500m Row 50 Dubs (x3) 20 Burpees $ Out 100 Flutter Kicks (L+R=2) _____________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more […]
Wednesday 10.7.15 WOD NOTES
Explosive Strength Mobility Lifestyle Challenge – Mobility Day 7 Dynamic Warm Up: 5min Skill Review: 10min 10min Double Under Clinic NOTES: Start clock counting down 10min as you begin breaking down double unders. Below are several videos on step by step progressions and positioning. Create your own step by step progression and take Athletes through […]
10.6.15 Box Brief
Physics, Physiology, and Food By Lon Kilgore When people think about “diet,” they almost always think of losing weight. Pritikin, Atkins, Weight Watchers, Jenny Craig, South Beach, SlimFast, Nutrisystem, Learn, Paleolithic, Zone—diets galore and hype galore. All touted to provide you the means to a “healthy” weight, what do all these diets have in common… […]
Tuesday 10.6.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 6 Strength Back Squat (6×3 @ 60% Tempo 2-1-1-0) WOD “Quantum of Solace” 3 Rounds 90sec. SDHP 90sec. Front Squats 90sec. STOH 90sec. Rest **75,55 across all movements **Score total reps $ Out 3×12 DB Leg Raise ___________________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details […]
Tuesday 10.6.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 6 Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 60% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift • Development of the connective tissues • Improve stability throughout the […]
10.5.15 Box Brief
Getting off the Crack By Nicole Carroll I never thought what I ate mattered. I was thin and muscular. My athletic performance was decent. I generally felt pretty healthy and happy. So I was skeptical about diet having any kind of real impact on anything. For my whole life I had been eating a lot […]
