CrossFit Broward, LLC

February 08, 2010

Deload the basics tonight.  Do extra mobility work pre-workout.  Perform the movements with proper technique....if form breaks down, decrease the load.  All rest periods are 2.5 minutes

• Warm-Up: 1000m Row (moderate pace) + DROM (Shoulder, hip, and ankle)
• HBBS (maintain lumbar curve, concentrate on keeping torso upright and hips in tight).  This is not the low bar back squat! 70-75% x 5 x 5
• Press 70-75% x 5 x 5
• Clean Deadlift 70-75% x 3 x 3 (clean starting position...keep hips low, shoulders slightly in front of the bar, arms in line with the bar)
• Chin-ups 3 x max
• Front Bridge (30 sec) + Side Bridge (30 sec each side) x 3 sets

Weekend Fun

Unfortunately my plans to go to Melbourne were side tracked by work, but we were still able to get a workout in.

• Warm-Up: Jump rope + DROM (extra hip and ankle) + BB Complexes
• Snatch: work up to heavy training max (TFmm) and then back off to approx 80% x 1 x 5
• C&J (Power Jerk): same as above
• Snatch Pulls: 100% x 3 x 3
• Inverted Rows 3 x max
• Hanging Leg Raises 3 x max

Snatch Complex

Wednesday 100203

• Warm-up:  Row 500m + 100DU + DROM (extra attention to hip and shoulders)
• Snatch Complex: (3 SnPP + 3 Sn Bal + 3 OHS) 70% x 5sets
• GPP - 5 Rounds with 1 minute rest between rounds 
• • Inverted Rows 10
  • GHD Sit-ups 15
  • 300m Row
• Roll and Stretch

Ground Hog's Day

Aimee Anaya Everett (Catalyst Athletics) - High Bar Back Squat

Tuesday 100202

Warm-Up: 500m Row + DROM + Light Snatch work/technique Drills

• HBBS 5 x 5
• Snatch DL 3 x 3
• Press 5 x 5
• Inverted Rows
• Hanging Leg Raises
• Roll and Stretch

Training with Miami-Dade Oly Team

Yesterday we had the pleasure of going to Miami to train with Art and his team.  They were gracious hosts and the atmosphere was great.  Hopefully we will be able to make it down again to train with the Team.  Thanks for having us there!

We just worked the classic lifts with a few supplement movements.  Begin this week, we will start following a modified Catalyst Athletics workout but geared to our specific weaknesses.

Saturdays workout consisted of the following:

• Warm-up:  General movement and DROM + BB Complex
• Snatch: 80% x 1 x 5
• Clean: 70% x 1 x 5
• Front Squat 3x10
• Press 3 x 10
• Planks

Doing a Modified CAthletics Workout

Wednesday 100127

• Warm-up: 500m Row at 1:45pace + DROM + Shoulder Mobility + BB Complex (3 MSn+3 SnPP+3 SnSqtTh)x2
• 3 Pos Snatch (Deck, Knees, Mid-Thigh): 65% x 5
• 2 PJ + 1 SJ: 65% x 5
• RDL 3x10
• Planks

Catching up with the Workouts

I apologize for falling behind with the posts.  I will list out the last couple of workouts since the 18th.  Next week we will follow a strict program with some varying levels of GPP work.

100121

• Warm-up: 1000m Row, Light pace + DROM + 3 Pos Snatch x 2 + 2 Pos Sn x 2
• Snatch: work up to heavy single for the day and back off to 80% x 1 x 5
• CJ Complex: (PCLn + PJ) + CJ 75% x 1 x 5
• Core work of choice
• Roll and Stretch

100122

• Warm-up: 500m Row + DROM (emphasis on hip mobility)
• Front Squat 5 x 5
• Clean Pulls 3 x 3
• Snatch Balance 5 x 3
• GHD Raises 3 x 10 (add weight if needed)
• Roll and Stretch

100124

• Agility Drills + DROM + Snatch BB Complex
• Snatch: work up to heavy single and back off to 70% and work the Hang Snatch x 2 x 5
• CJ: work up to heavy single and back off to 70% and work Hang Clean + PJ x 2 x 5
• Roll and Stretch

100125

• Warm-up: 100m Row, Light + DROM + BB Complex
• Power Snatch: 75%x 2 x 5
• Power Clean: 75% x 2 x 5
• HBBS 5 x 5 - go up 10lbs if you were able to complete prescribed reps last BS workout
• Core work of choice
• Roll and Stretch

Wo

Lets see if work doesn't interfere

Monday 100118

If you were able to complete all sets and reps as prescribed last week for this workout, then add 10lbs.  If not, continue with the same weight until all sets can be completed for the prescribed reps.

Warm-up

• 500m Row + DROM + Snatch Complex
• HBBS - do not fatigue yourself.  Work well below your weight

Work Sets

• HBBS 5 x 5
• Clean Grip Deadlift 3 x 3
• Press 5 x 5
• Pull-ups (1 minute rest between sets) 5 x max
• Weighted Sit-ups 5 x 10

Cool down with roller and stretching. 

Classic Day and Strength Day

Wednesday 100113

Warm-Up:  500m Row + DROM (extra work on Hips and Shoulders) + BB Complex + 3 Pos Sn (50% x 3) + 2 Pos Sn (60% x 2)

• Snatch: work up to heaviest single, back off to 85% x 1 x 5
• PCln & Jerk: same as above
• Inverted Rows 4 x max
• Planks (3 Pos) x 3 x max time
• Roll and Stretch

Thursday 100114

Warm-Up: 500m Row + DROM + Shoulder mobility + (5 Pull-ups + 5 Push-ups + Sit-Ups + 5 Squats) x 3 sets + Front Squat (work up to starting weight of first set)

• Front Squat: 85% x 5 x 5
• Sn Pull: +100% x 3 x 3
• Push Press: 75% x 5 x 5
• GHD Raises + GHD Sit-ups 4 x 15 (weighted if necessary)
• Roll and Stretch

Friday: REST

Hoping to hit Harbor City before heading to Orlando!!!!

Strength Day - Back to Basics

After this weekends Oly session at the "Garage Platform", I decided to go back to basics for the next 6 weeks.  Today's workout was as follows:

**Note: %'s are used by those that have their 1RM.  The less advanced worked up to a weight heavy enough where they could maintain the correct mechanics and complete all reps listed

• HBBS: 75% x 5 x 5
• Cln DL: +100% x 5 x 3
• Press 75% x 5 x 5
• Pull-ups: 3 x max
• GHD Sit-ups: 3 x 15 (weighted if necessary)

Point of interest - for the last six months I've had chronic should pain in my right shoulder.  During the last month I have removed kipping pull-ups from most workouts, GPP and/or Oly, and have worked either the strict pull-up,a variation of the strict pull-up, and/or body rows.  Since removing the kipping pull-up, my shoulder pain has disappeared.  Just maybe the kipping pull-up may have caused the injury to begin with...just food for thought.

On that note, please take the time to read the following blog post by Tracy Fober: Shoulder Position for the Snatch Grip

Photo from Tracy's website - Iron Maven