Friday 10.9.15 WOD NOTES
Max Effort Lower Mobility: 5min Strength: 15min Sumo Deadlift (1RM, Ultra Wide Stance) **stance = x2 squat NOTES: Why? The ultra wide sumo deadlift requires additional hip and thigh recruitment. Causing the Athletes to quickly execrate the bar off the ground, execrating the hips quickly to the bar. Increasing/practicing deadlift and squat variations will cause the classic […]
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 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 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 […]
Wednesday 10.7.2015 CF Teens
Mobility pigeon hold on floor- 1 minute couch stretch- 1 minute wide shoulder hang from rig- 1 minute Warm-up dynamic warm up jogs and sprints Skill Review Handstand holds/handstand push ups 6 x 3 CHALLENGING- HSPU and stinkbugs ***rest between sets Metcon 12 Minute AMRAP 10 box jumps 15 clean and jerks 10 wall balls […]
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 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 […]
Monday 10.5.15 WOD NOTES
Max Effort Upper Mobility: 5min Strength: 15min Press Complex (1RM: Push Press + Power Jerk + Split Jerk) **Take from rack. Build to a heavy single complex NOTES: Focus movement demo on proper positioning of Push Press: ‘the dip’ & extension of hips through the bar Power Jerk: the ‘re-dip’ & extension of hips through the bar Split […]
