Wow I can't believe it is almost November! It is slowly approaching our 1 year anniversary of the box!!! Man how time flies... I would like thank everyone that has stuck with us as we really try to bring you the best the fitness experience on the planet. We will be revealing a lot more details for what we plan for the box later this week leading up to November ,but first we wanted unveil the next phase of programming at the box. And the best way to start at is... CrossFit Total What is it? To see all the details click here.
CrossFit Hagerstown WOD for 10.28.13
CrossFit Total
What is that!?!?! TheCrossFit Totalis a strength assessment that is the sum of the best of three attempts at thesquat,shoulder press, and thedeadlift, done in that order.[1]All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed forpowerlifting. It first appeared on theCrossFitwebsite on 3 December 2006, and was created byMark Rippetoe.- description taken from here. Review- REview each lift. Make sure each athlete shows control during the lift and good core stabilization. These are three basic movements found in every day life but must be performed with care and proper technique. Please note: Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. Basic Strength Standards are found here. -Then- Sprint One Lap with Sand Bag Time: 1 minute Rest. Spring One Lap without Sang Bag Time: Three Interval Runs (Sprints) 90 second breaks in between sets.
Three Interval Runs (Sprints) w/sand bags
90 second breaks in between sets.
Click the blog post to see the entire break down of the planned program.
FIT Labs Presents:
Break Down! Weight Lifting to find Results!
If a person is new to the sport of weightlifting it is
important to have the body experience the movement at a relative light
weight.Why is that?Because if you over tax the body a person can
develop bad form while performing the action and most importantly cause
unnecessary injury to one’s body.
Performing a task first to address proper range of motion
(ROM) then slowly adding resistance to the action will give the athlete greater
strength while addressing proper form and core stability.
To that end we will now on have two programs running for the
athletes at the box.One will be for the
novice and the other intermediate.We do
not have an elite level currently and if you think you are in the category we
will access the athlete on a case by basis.
A great quote I once heard from Jon North was, “In the sport
of weightlifting there are only two lifts.The first is moving the object from the floor to over head in one
motion.The second is moving an object
from the ground to overhead in two motions.”
What are those two motions?The snatch and the clean and jerk.All other motions are just movements to work on those two basic
lifts.I like that a lot. No matter what
you do, you are trying to perform those two movements and you develop different
exercises in order to become strong enough to put more weight on the bar.
Now I’ll be the first to admit I need to work on these
lifts.We all do.I’m working on a small controlled experiment
on my own and a few other athletes so if you want to enter this squatting
challenge please let me know.The point
is we need to continue to progress in weights.Of what benefit is that?
Lifting more weight = easier time performing any task.
We’re going to work on 8 Week cycles.Novice and inter.
At the end of the 8 week period we’re going to take a look
at what we accomplished.
Another note to mention- each week we will change up the
type of squats we perform.I have a
horrible habit of changing the type of the squat throughout the week.Although that does cause adaptability on the
athlete’s part and gives variety, it is also important to master or become
proficient of each type of squat.That
being the case for the most part we will stick with a similar squat pattern for
an entire week before switching to the next phase. For example Front with
barbell, DBs, KBs and sandbags perhaps all in one week.
What will be the baseline that we judge after each 8 week
cycle?
We will look at your CrossFit Total numbers and also your
time interval trial with sand bags and without weights.Basic -sprints and run time.Every two cycles we will max out on box jump
height.
What will be the constant?Only one thing- SQUATTING!
The rationale behind that is- I don’t care how old you are,
how many knee replacements you have had, everyone has to squat every day.Period.You use the toilet or commode?You squat.You keep up the
grocery off the floor?You squat.Random baby ran away from you?YOU SQUAT!
The better we become at a variety of squats the better you
will feel.
