Sorry for the lack of blogging and updating. We're in a middle of getting new programs in place at the gym and we've been in a bit of a whirlwind. Anyhoo we're back on track. This week will be instituting a new metric for progress at the facility. Progress Metrics. Every 6 weeks we're going to be comparing your lifts. We will be working on programming that address instability and stability drills at the shoulders and core for the next few weeks. Our members have a lot of potential but it can only be seen by actually taking good records to compare the progress. Accurate RECORDS ARE KEY!
Two apps that have gotten reviews are the following:
Elite Strength Coach Lite I like this app manly because it can track progress of lifts based on muscle grouping.
Xercise An app that is made to be custom workout log for the user. It can be configured in a lot different ways. Easy to use and it's Free.
MyWod A concise and easy to use app. Comes with timers, workout log and feed from crossfit.com. Goodtimes and worth the $1.99
Please, please, please, please use a notebook or app to start tracking WODs every single day. It's Monday so let's start out with a bang!
Strength-
DL
Clean (From ground to rack position)
Split Jerk
3X6 for ea exercise. RECORD EACH SET. 90-95 second break between sets. 2 minute rest between the different exercises.
Mr. Potato Head Time (This is not an option) 15 minute- Start at a station that fits your functional fitness level and goal. The coach will make assessments during MPH if adjustments for athletes need to be made.
T-Rex Progressions- Plank to Pushups. Push Ups with full range of motion 3X8
Static Hold in Rings. Progress to Dips 3X,3,5, failure. If full range of motion cannot be obtained- Start with controlled ROM starting from the bottom position. Even if an athlete can only make only slight movement in the bottom position it is building strength in that very tough position.
After 3X3,5,failure in bottom position perform Dips 3X3,5, failure starting at top position and performing as much ROM. TRACK YOUR PROGRESS!!!!
Students who can perform 2X5 of pull ups and dips can move into the muscle up clinic.
TNT Partner WOD 15 Rounds 1 Deadlift (145/95 lbs.) 70 Foot DB Farmer's Carry (45-70 lbs.)
Partners start at opposite ends of the 70 feet facing each other. The athlete that starts at the deadlift, performs the one rep and then sits in the bottom position of an air squat until the athlete's partner performs the farmer's carry to the DL and back to the starting line. If the partner that is in the squat faults more than twice the pair performs a total 20 burpees.
* Emphasis on proper posture during the Farmer's Walk.
