4/25/2015

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

Skill

3 Point Warm Up w/Bar

Weightlifting

A: Snatch (Work up to 85% of 1RM)

B: Clean (Work up to 85% of 1RM)

Strength

C: Front Squat (Work up to a heavy 3)

D: Dips (10-10 Super Set)

E: Pull-ups (10-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

4/24/2015


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Good Mornings

Skill

3-Point Warm-Up with Bar (No Measure)

Weightlifting

Clean Complex (5 x 1+1+2 Work up to 65% of 1RM)

Clean DL+Clean+Hang Clean

Strength

Double Pause Squat (3-3-3-3-3)

Dumbell Row (10-10)

Dumbell Press (10-10)

Mobility

2min Static Stretch

15 Supermans

4/24/2015


Hook and Ladder CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill

Med Ball Sequence with Partner Pt. 2

2 Rounds

10 Reps Each:

Anchored OH Sit-Up Throw

“Jump & Catch”

Right Side Lateral Throw

Left Side Lateral Throw

Gymnastics

A: L-Sit (2 Rounds x Max Effort (sec))

B: Hanging Leg Raises (10-10)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP:

Slam Ball Slams (50/30)

Power Day

Hook and Ladder CrossFit – Strength

Today’s training will focus on 2 of the 3 core power lifts and some heavy farmers walks.

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

Skill

3 Point Warm Up w/Bar

Weightlifting

A: Deadlift (1-1-1-1-1 WARM UP to 85%. Working sets at 85%)

B: Back Squat (1-1-1-1-1 WARM UP to 70%. Working sets at 70%)

Strength

C: Farmer’s Carry (5 Rounds AHAP (As heavy as possible))

D: Dips (10-10 Super Set)

E: Pull-ups (10-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

4/23/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

1000m Row (No Measure)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Gymnastics

Gymnastic Progression 1 (7-7-7-7)

7 reps of each until fail. Then 4×7 of last movement.

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

Goal: 10 slow and controlled reps of each movement.
Increase reps if you have previously completed entire progression.

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

MealFit

I don’t know if any of you have felt this. I had been doing Crossfit for about 1 1/2 years. I was defiantly in better shape than I was when I started but was still not where I wanted to be. I know that I wasn’t drinking enough water, but I ate whatever I felt like. I had been listening to Barbell Shrugged and heard an interview with Thomas Cox, founder of MealFit. He was talking about how he made recipes that were easy to make and healthy for you. More importantly the kind of healthy Paleo’ish type of food that I have been hearing about that I should be eating.

I signed up thinking “well if I don’t like it after the first month then I will cancel.” After the first week both my wife Jennell and I loved the meals. Even more surprising was my daughter Isabell loved the meals too. All three of us love to eat vegetables so this was easy to start. After the first month of eating Mealfit recipes I had lost 15 pounds that stayed off. I think the most important thing for us is that it didn’t feel like a diet. None of us knew much about what types of food we should really be eating and were looking for some help figuring out what to do. Everything just tasted great and we were seeing the results that we were looking for.

The personal service that comes along with the meal planning is so far beyond what I expected. I signed up late Thursday night and Friday by mid day I got a personal video from the founder Thomas Cox showing his care for what our goals as a family are and how he was able to help us to get where we wanted to be. We have had many questions throughout our membership with MealFit. Every question that I sent an email about was answered quickly.

For anyone that is unsure about their diet or is just looking for something to make cooking easier and less time consuming I would highly recommend trying MealFit. Not only is the food and service great, it has very easy to follow recipes that take very little time to make. Check them out at mealfit.com. You can also check out their video What is MealFit?

Here is a recipe that I made last week and thought that it was to die for. This Beef and Asparagus is a quick and great tasting meal. You will need the following ingredients.

  • 2lbs sirloin steak
  • 1/4 cup beef broth
  • 3 table spoon soy sauce
  • 1/2 table spoon honey
  • 1/4 tea spoon garlic powder
  • 1/4 tea spoon crushed red pepper flakes
  • 3 tea spoon cornstarch
  • 2 tea spoon brown sugar
  • 1 1/2 tea spoon sesame oil
  • 6 table spoon olive oil
  • 2 bundles of asparagus chopped into bite sized pieces
  • 1 table spoon finely chopped ginger
  • 4 cloves minced garlic
  • 4 green onions thinly sliced
  1. Cut the beef into 3″ pieces, cutting across the grain.
  2. Stir together beef broth, soy sauce, honey, garlic powder, crushed red pepper flakes, cornstarch, brown sugar and sesame oil, wisk well to combine and set aside.
  3. Heat 3 table spoon of olive oil on medium high in large skillet and cook beef until brown on the outside. Remove from pan when done.
  4. Add 3 table spoon of olive oil to skillet and add asparagus, cook until it just starts to soften. Reduce to medium , add the ginger and garlic. Cook stirring constantly for about 1 minute.
  5. Add beef broth mixture to the skillet. Cook, stirring occasionally until sauce thickens.
  6. Add steak and onions to skillet. Mix until everything is evenly coated.
  7. Dish up and enjoy. (this is the most important step)

4/22/2015


Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Good Mornings

Skill

3-Point Warm-Up with Bar (No Measure)

Weightlifting

Snatch Complex (5 x 1+1+2 Work up to 65% of 1RM)

Snatch DL+Snatch+Hang Snatch

Strength

One and a Quarter Pause Squat (5-5-5-5-5)

Dumbell Row (10-10)

Dumbell Press (10-10)

Mobility

2min Static Stretch

15 Supermans

4/22/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

4 rounds:

250m Row

10 PVC Overhead Squats

5 Straight Leg Deadlifts

5 Good Mornings

Strength

Med Ball AB Sequence w/Partner

2 Rounds

10 Reps Each:

Top Half Chest Pass

Bottom Half Chest Pass

Sit-Up with OH Pass

Right Side Pass

Left Side Pass

Metcon (Time)

6RFT:

30 Double Unders

15 Wall Balls (20/14)

5 Chest-to-Bar Pull-Ups

1 Rope Climb

Can I cut weight with you?

With World Championships just a few weeks away many around the gym have already started asking about my weight. As of writing this I weigh 126.5 with almost exactly a month till I compete in Russia at 116.6 (53kg). The questions vary, but usually come back to the same points, “How the hell do you lose 10lbs in a month and why are you not freaking out?” or my favorite “I’m gonna lose 10lbs with you, just tell me what I need to do.”

First and most important, most of this weight will be cut not lost. This is a huge difference and worth explaining. Weight cutting is not long term and if done incorrectly can kill you! (I have almost died making bad weight cut choices…a few times. You can lose 14lbs in 3 days only eating gummy bears and drinking coffee but you end up on bed rest for a week with broken kidneys).

When fighters and other weight class driven athletes talk about weight cutting, we are referring to the short term weight that we plan to drop in the week or so before the competition. We put most of this weight back on again in the 24 hours between the weigh in and the fight itself. This weight comes from water and is torture to lose.

Weight loss, on the other hand, refers to weight that’s dropped more gradually over the months prior to the competition. This weight comes mainly from body fat.

Here is a breakdown of my next month:

Weeks 1&2: HFLC=70% fat, 20% protein, 10% carb

A low carb diet encourages your body to burn fat for daily energy instead of carbs. Meaning, when the body runs out of the daily calories it will go straight to stored fats for energy. This part of the process can be maintained long term with a few tweaks and works for losing  weight in the long term. All carbs I eat will come right before workouts to fuel a training high. Calories are pretty high and life is good.

 

Week 3: HFLC & insane amounts of water! 70% fat, 25% protein, 5% carb

Carbs store more water than fats and proteins do in the body. Now that I’m running around carb deficient I need to be super hydrated to keep from having my training suffer. Every day I will drink at least a gallon with a potassium and sodium supplement. No extra carbs before workouts so life starts to suck.

 

Week 4: 2, 2, 1, 1/2, weigh in

The last 5 days are all weight cutting. I will not lose any “real” weight this week and this is also when weight cutting makes grown men cry like babies. The macro break down stays the same but with no salt and all carbs coming from green veggies. The calorie count also drops by almost ½. The first 2 days are all about getting the body into flush mode by drinking 2 gallons each day. Day 3 bring the first sauna session and cuts the water down to 1 gallon. Day 4 is hell on earth with only 64 ounces of water all day and 3 cutting sessions either in the sauna, hot bath or if worse comes to worse, running. On weigh in day no food or water until I make weight. Lastly, recovery is the most important part of a weight cut. The goal is to weigh the same as I did a week before which usually means gaining 5-8lbs in 24 hours.

 

Hopefully this gives you a good idea about how I and other weight class athletes manipulate our weight. Weight cutting isn’t for long term weight loss. If you are interested in losing weight long term let me know and we can find a healthy (not gummy bears and coffee) long term solution that works for you.

4/21/2015

Hook and Ladder CrossFit – CrossFit

Warm-up

2 Rounds

10 Reps Each:

Jumping Jacks

Ring Rows

Flap Jacks

Mountain Climbers

Squats

Broad Jumps

Sit-Ups

Burpees

Gymnastic Progression 1 (7-7-7-7)

7 reps of each until fail. Then 4×7 of last movement.

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

Goal: 10 slow and controlled reps of each movement.

Metcon (Time)

9-15-21-15-9

KB Swings (44/35)

Goblet Squats

Pull-Ups

Burpees