30 Double Unders
30 Sit Ups
The sub for D/U's is going to be 3 singles for every D/U. For those at CFC, where the weather cannot make up it's mind, sorry we are hitting the jump rope again, but you're gonna get better at it this way!
As a reminder, please don't park in front of the neighbor's rear of business (Space 24). You can use the 3 spaces directly to the rear of CFC, the street, the south rear parking lot, or the front, but let's try to keep the ones to the rear of his business empty so he doesn't have another reason to complain. Thanks!
Visitors from CrossFit Fort Vancouver!
Back Squat - 5x5 (increase from last session)
10 Knees to Elbows
10 Swings (55/35)
Today you will increase your back squat 5-10 Lbs, if possible, from your last BS session on 4/1/10. Make sure you are up to the new loading. In other words, be smart about your increase and make sure it will allow you to put the body under stress yet still get through the 5x5 without failure.
It might be raining in CFC land today, so if that is the case sub 1 Minute of Jump Rope for the 100m Sprint.
12 Deadlifts (95/65)
9 Power Clean
6 Front Squats
3 Push Jerks
Put it all together and what do you get? A fun time at CFC!!
Several folks have been plagued with the joy of Shin Splints. Now that we have started running again, this is not uncommon. The primary reason for them is overuse/overload. In the case of most of us, myself included, we jump back into running and the muscles of the lower leg are trying to get used to that motion and reaction again. Due to inflexibility in the muscles of the calf, the anterior tibilais, and the peroneals, the repeated motion of the foot going through flexion and extension, hard surfaces, incorrect running technique and worn out running shoes, shin splints can come on quick. The pain is due to delayed onset muscle soreness and inflammation of the musculature of the front of the tibia (shin/instep) - the peroneals and anterior tibialis - caused by overuse and inflammation.So, what do we do about it?
Well, first and foremost, start stretching. Work on stretching and rolling the muscles of the instep and the calf muscles. Yes, this does not feel good, but it works. The calf muscles play a large role in how the muscles in the front of the tibia work. You don't want the muscles of the front of the tibia overly stretched out and the calves left tight. This will cause an imbalance and will cause shin splints as the calves overpower the peroneals and cause inflammation of the muscle.
Secondly, warm up the muscle groups prior to running based workouts. Jump rope or DROM based movements work well for this. Tracing the alphabet in the air with your toes in actually works well to warm up and loosen up the opposing muscle groups and connective tissues. There are also ways to work on improving the strength of the muscles along the shin which will help recitfy the problem. Static holds (isometric contractions) of the the toe being flexed up toward the shin will help do this and requires no equipment and can be done anywhere. Hold as long as possible - repeat several times - do this a few times throughout the day.
If and when you have pain, ice and NSAID's (ibuprofen, Naproxen) can be of help, along with ice. Do this a couple times a day with some light stretching and rolling to help alleviate the pain. Don't get crazy with rolling/stretching when muscles are damaged or you will create more issues - go easy. Taping the shin (wrapping) also has been said to help, but if you have hairy legs then this might not be a fun method of treatment.
Last but not least, shoes and running technique play a large role in this as well. Broken down running shoes with heel strike runners increase the stress on the muscles. If the arches of the foot and support system of the shoe are beat to hell or non-existent, then this can be a contributing factor. Running with a forward extended leg on a heel strike is grounds for execution (and biomechnical issues), so start thinking about POSE running to help get you moving more naturally, faster and comfortably.
Start there and work on those shin splints. We can help you along the way, just let us know!
It's up to Buddy Holly today. I hear it's a treat....it's so secret, Rob doesn't even know what it is yet.... Enjoy!
Rob posted a very cool link to some CrossFit Women and their achievements from Orange Coast CrossFit in Costa Mesa, Ca. You can check it our HERE !
Hats off to the ladies in the article and their accompishments! Thanks to OCCF for the blog piece!
CFC in the Sierras
20 OHS (95/65)
15 Pull ups
10 Ring pushups
5 Swings (55/35)
20 Pull ups
15 Ring pushups
20 Ring pushups
5 Pull ups
10 Pull ups
5 Ring pushups
One of my favorite chippers, courtesy of CF Pierce County. Please note the changing rep scheme with each rotations.
Practice your Overhead Squats with light weight prior to jumping into the WOD. This will hone your form and get you comfortable with the movement.
Deadlifts - 5x5 @ 80% Across
2x - 400m Med Ball Run - Rest 2 Min Between (20/14)
2x - 200m Med Ball Run - Rest 1 Min Between (20/14)
Deadlifts, then MetCon. The runs will be done with a Med Ball in hand. I don't care how you hold it while you run. The point is running with an odd load in your arms. It's not easy.
Also, in case you are wondering what is up with the strength stuff, allow me to explain the progression so no one gets bored or thinks my programming is weird. We re-intorduced Strength Bias WOD's a couple weeks back after doing the 5/3/1 Program and taking a break. Upon starting up again, I started everyone off at "3x5 @ 82% Across" in the movements. A couple weeks later the movements were repeated, however, this time at "5x5 @ 80% Across" - the volume went up but the intensity dropped (I have a personal method and reason for these percentages and drops).
Now that we have run through the movements at 80%, the next wave will begin a linear progression of 5x5 based lifts with the lifter adding a small amount of weight to the movement each time we do it from here on out. So, the percantages will not be noted anymore. Instead, it will be up to the lifter to add 2.5 - 5 Lbs to their pressing movements each time they come up and 5-10 Lbs to their hip/leg driven movements each time they come up. This is linear progression, but I started at 82% and 80% to get the ball rolling. Now, it is imperative to keep track of your lifts and note the weight used the last time the movement was done, and then make a corresponding bump. If you failed last time, or this time, you will not move up. You will back off slightly to complete the 5x5 and then move forward again. This is why small jumps are a good idea - it is harder to get unstuck, then to be wise and contiually move forward. Hence the reason we now have 1.75 Lb plates in the gym - use them!
The process of "Linear Progression" allows the body to continually be under a new stress thereby creating a continued move forward in adaptation and fitness. Yes, it get's hard, but if you do it right and stick to the rules, you can go a long ways like this! Why 5x5? Because it offers the athlete a great combination of strength and power work by virtue of the rep scheme - not too much, not too little. Lastly, if you don't have it for the day, then tone it down to 3x5 or so, but don't push to the point of failure and/or injury - it negates the purpose. Please ask questions if you are confused or have concerns!
Function Fitness Applications
AMRAP 15 Min
15 Push Ups
12 Swings (55/35)
10 Knees to Elbows
5x5 - Push Press @ 80% Across
3 Rounds - 1m Rest Between Rounds
1m. Max Pull Ups
1m. Max. Sit Ups
100 ft lunges
25 Back Extensions
I am snagging this one from CF main site. It looks like fun. Sub stiff Leg D/L's for Back Extensions (75/55). This WOD is quad dominant with hip/hams doing the antagonist work to round it out. Get some!