Tuesday, September 1st

A) Power Clean 5,3,3,2,1,1 build to around 100% of 1RM

B) Pull-up Program Week 8
0-4 Group – 3 x 4, 2 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 2 rounds @ 35% + 2, Rounds 3-4 35% +1, 1 round at 35%, Last Round as many as possible in the last minute (must lower yourself each rep)

C) 3 x 3 min AMRAPs
with 1 minute rest between
5 Shoulder to OH (135/95)
10 KB Swing (53/35)
20 Double Unders/50 Singles

I thought CrossFit was supposed to be High-Intensity??

I was talking to a member the other day about our programming. He had trained at another CrossFit for awhile and was curious about why we regularly mixed in moderate or more aerobically paced workouts. At his previous gym he said they basically went all out each workout at the highest intensity they could sustain. I thought it would be a good opportunity to tell everyone more about our training philosophy and what we talked about.

So why don’t we want members going balls to the wall day in and day out?

1. It’s not sustainable – We want you all to see regular continuous improvements as well as be able to take care of your kids, go mountain biking, socialize, maybe do some work etc. Going at a super high intensity every single day will get you some good results early on but also set you up for burn out or possible injury.

2. You don’t get more efficient – Have you ever tried to improve a skill or movement with your heart rate at 90% of max? Imagine trying to get better at skiing moguls by starting with 200 burpees as fast as possible then ripping down the mountain. Might not be the best idea. It takes time to practice and lock in movements like box jumps, toes to bar and wallballs so working on them at a lower intensity will make you better, more efficient and able to go faster in the long run.

3. You don’t learn how to pace – If I asked you to go run 3 miles you likely wouldn’t start out by sprinting as fast as possible, then standing with your hands on your knees, then wandering around before trying to sprint again. You would start at a reasonable speed then depending on how you felt dial it up or down as needed. The same principles apply here. We want you to learn how to maintain a sustainable pace and start to understand when you might need to slow down a bit or when you can crank things up and go faster without blowing out.

Monday, August 31st

A) Front Squat 5,5,3,3,3

B) 16 minute Aerobic Pace
200m Run
10 Box Jumps
10 Push-ups
10 Toe to Bar

C) 2 x 45 second
Hollow Hold

Saturday, August 29th

A1) Barbell Walking Lunges 4 x 12
A2) Farmers Carry to Yield sign and back 4 x 1

B) 2 x 8 minute AMRAPS w/3 minute rest between
1) 200m Row
7 Handstand Push-up/Shoulder to Overhead
10 Box Jumps
2) 200m Run
7 Chest to Bar Pull-ups/Pull-ups
10 Wallballs

Pushing Through the Pain (Part 2)

Last week in Pushing Through the Pain Part 1 we spoke about using your mental game to push through pain that you might feel during workouts, but this has to come with a caveat. There are times when it is not appropriate to push through any pain and it is time to rest your body. The goal of this post is to give you some tools to recognize the difference and to help you continue to take care of your bodies. (This can never be an exhaustive list and if you are worried about a possible injury, rest and being evaluated by a professional is always the best option!)

No-one likes to be injured. It is really inconvenient, causes you pain, and stops you doing the things that you love (like CrossFit). A lot of the time when we injure ourselves it is very obvious. We fall off our bike or hear something pop, feel something tear and then have immediate pain. Other times it can be quite a bit more subtle. After tough workouts your whole body can hurt and it can actually mask something more serious. One of the biggest indicators (in my mind) that the pain you are having is more serious than D.O.M.S (delayed onset muscle soreness) is that you can’t warm yourself up to the point where it goes away. Anytime you have pain and muscle fatigue from tough workouts you should feel some relief once you get moving and the blood pumping again with a thorough warm-up. If this is not the case, then it may be an injury that needs extra attention and time out of the gym.

Pain that should stop you in a workout includes the type that takes your breath away or lights you up during a particular movement. For example you are squatting and you feel a sharp pain in your groin that makes you drop the bar or you are doing kipping pull-ups and you hear a pop and feel a tear in your shoulder. Maybe these examples are obvious but you would be surprised at how many people want to push through them. Another time you really should be questioning whether you should be working out or not is if you are having shooting pain down your extremities especially if the pain originates in your back. This means that your spinal nerves are being affected. This should not be treated lightly! Your spinal nerves are the way your brain and body communicate, when they are affected not only does it impair the way your muscles fire but it impairs the how the whole body functions. When your muscles aren’t firing it is negatively impacting your gains!

Finally, if the pain you experience is sharp, burning or stabbing and starts during or shortly after exercise then it most likely is something that will need either an extended period of rest and/or attention from a professional.

The biggest piece of advice I can give is to listen to your body. The pain cues it will give are quite different when it says “Stop, this hurts” or “STOP, this hurts and I can no longer fully function. Don’t let the mind trick you into not pushing into the pain zone but be aware that the pain zone is very different from being injured.

Dr. Liz Marshall – Chiropractor


Friday, August 28th

2 Power Cleans (build a little every 2 sets)

B) Pull-up Program Week 7
0-4 Group – 3 x 4, 2 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 2 rounds @ 35% + 2, Rounds 3-4 35% +1, Last 2 rounds at 35%

C) 6 minute AMRAP
7 Hang Squat Clean (95/65)
8 Burpee Bar Hops

Thursday, August 27th

A) Thruster 5,5,3,3,3

B1) Barbell Step-ups 3 x 8 each
B2) SA KB/DB Row 3 x 10 each

C) 3 rounds
400m Run
10 Shoulder to Overhead (115/75)

Wednesday, August 26th

A1) Deadlift 4 x 1.1.1 (10-15 sec rest betwen reps)
A2) Weighted Push-ups 4 x 10

B) 18 minute Aerobic Pace
200m run
10 Wallballs
10 Toe to Bar
10 KB Swing (53/35)

Tuesday, August 25th

A) Back Squats 10,8,6,4,2 (building each set finish around 100% of 3RM)

B) Pull-up Program Week 7
0-4 Group – 3 x 4, 2 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 2 rounds @ 35% + 2, Rounds 3-4 35% +1, Last 2 rounds at 35%

C) 5 Rounds
30 Double unders/60 Singles
6 Power Snatch

Monday, August 24th

A) Push Press 4 x 5 between 90-100% of 5RM for all sets

B1) Ring Rows 3 x 10
B2) Goodmornings 3 x 8

C) 2 rounds for reps
90 second ME Row (calories)
rest 30 seconds
1 minute ME HR Push-ups
1 minute ME Box Jump Overs
rest 1 minute