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Suggestion Box…

Today’s Workout:
Speed Deadlift (with bands) 2 Reps at 55-65% EMOTM 8

Then
For Max Reps:
2:00 Box Jumps 24/20
2:00 Walking Lunges 45/25
1:30 Box Jumps 24/20
1:30 Walking Lunges 45/25
1:00 Box Jumps 24/20
1:00 Walking Lunges 45/25
0:30 Box Jumps 24/20
0:30 Walking Lunges 45/25

After the Open I am feeling behind on a lot of things, but in the mood to catch up and get shit done for our gym. I have a pretty good idea of what I need to do but I am looking for suggestions/ideas from you guys. Anything you would like to see done around here?

Yes, I know I need to update the boards…

A Few Words From Coach Major

Today’s Workout:
Shoulder Press 2 Reps at 60% 1RM EMOTM 8

Then:
AMRAP 12
3 Chest To Bar Pull-ups
6 Clapping Push-ups
9 Russian KBS 2/1.5 Pood

Olympic Lifting at CFG!
Starting Monday April 2nd, CFG will begin an Olympic Lifting cycle that will last until early July.

We’re teaming up with Coach Matt Major of Akross the Middle Athletics to provide the best possible programming during this cycle.

This special emphasis will help everyone lift better, move better – and look and feel better. We also hope this program will encourage you to stay on-track with your workouts throughout the Holiday season.

By emphasizing Olympic Lifting in this cycle, we’ll increase your overall mobility, improve your agility, power, speed, coordination, strength, and more.

If you are interested in getting the most out of this program, stay in constant contact with the CFG coaching staff and/or Coach Matt Major of Akross The Middle Athletics.

Feel free to contact Coach Major directly at:
(805) 428 9369
major@akrossthemiddle.com
www.akrossthemiddle.com

What all this Means to You
We’re still doing CrossFit, of course. And we’ll continue to train and condition everyone in every dimension of functional fitness as usual. Olympic Lifting will be an emphasis. The benefits of this emphasis will be measurable improvements in strength, speed, flexibility, agility, coordination, balance, and more.

How this will Affect Classes
Throughout the 14-week cycle, several classes each week will include an emphasis on Olympic Lifting or on the exercises and capacities that support Oly Lifting. There will be a steady progression to the programming that is intended to peak in early July just before the 2012 CrossFit Games.

Who’s Coach Major?
The Olympic-Lifting programming and coach-training for this cycle will be provided by coach Matt Major, owner of Akross the Middle Athletics. Major is an experienced Olympic Lifting coach who has helped CrossFit athletes reach the CrossFit Regionals and Games.

How You Can get the Most out of This Cycle?

Show up on Mondays, Thursdays, and Fridays:
Mondays, Thursdays, and Fridays will be of special interest to those who want to develop Olympic Lifting to the highest degree possible. On these days, we’ll be including even more lifting, drills, and skill work, and practice what will sharpen your Oly skills.

Do a Workshop:
To supplement your training or to make up for any missed sessions, you may also wish to take part in any or all of the bi-weekly Workshops we’ll be offering. These biweekly Workshops will be held every other Tuesday at 6:30pm, after our normal classes. The cost will be $20 per workshop, and we’ll need a minimum of 4 to hold the session. To ensure high-quality coaching and individual attention we’ll cap attendance at 10 participants.

What did you take from the 2012 CrossFit Open?

Today’s Workout:
Squat 2 Reps @ 60% EMOTM 8

Then:
“Baseline”
For Time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

The Open forced all who participated out of their comfort zones. The more you leave your comfort zone the further it expands. None of us qualified for Regionals but all of us grew as athletes. What did you take away from your experiences?

Watch these.

Todays Workout:
Make Up A Powerlift 1-1-1

Then:
2k Row Time Trial

Avoid unwanted Erg pregnancy:

-OR-

Wail on those Bis:

Last Chance To Join In The Fun

Today’s Workout:

Weighted Pull Ups 5-4-3-2-1-1-1

AMRAP 15 Minutes:
30 sec Handstand Hold
30 sec Squat Hold
30 sec L-Sit Hold
30 sec Chin Over Bar Hold

Accumulate 30 seconds on each isometric position before moving to the next. You may break a set, but you stop accumulating the 30 seconds while you rest.

This week we get the opportunity to retest the disgustingly evil upward climbing thruster/pull-up ladder last seen in 11.6 last year. 12.5 will be the last workout of the 2012 CrossFit Open so if you have been considering coming in to participate or just check it out Saturday will be your last opportunity. Thanks again to all the athletes and volunteers who have stepped up to make this year as awesome as it was.

The Total Is Coming

Today’s Workout:
Squat 3-3-3-1-1-1

Then:
2 Rounds For Time
800m Run
25 Toes To Bar
25 Kettlebell Swings

This week we have been testing maxes individually to gain some confidence and witness the fruits of our labor since January. Next Friday and Saturday we will be testing the CrossFit Total in all group classes. The Total is the combination of your 1RM Squat, Press, and Deadlift. Athletes will have 3 attempts for each lift in a competition-like setting so you want to have a good idea of what numbers you are good and potentially good for.

Get quick

Today’s Workout:
Deadlift 3-3-3-1-1-1

“The Clean is like ripping the head off of a fucking lion.”- Donnie Shankle

Get ready for our Olympic Lifting Cycle starting April 2nd co-coached by CFG and Matt Major of Akross The Middle Athletics! Our goal will be to translate the strength we have built through powerlifting into technique in the quick lifts: Clean and Jerk, and Snatch. The initial phase will begin with testing and introduction to the motions and assistance exercises we will be training. We will also test a few benchmark workouts and continue to crush our lungs throughout the course, so don’t you cardio junkies out there get your Skins in a knot. Matt will be running optional bi-weekly technique sessions for a one time drop in fee of $20 or a fee of $100 for all 6 of his seminars over the 14 week cycle. I highly recommend that those serious about progress attend. Olympic Lifting is as amazing a training tool as it is to witness. Well executed lifts are a thing of beauty. They require not only strength, but also skill, speed, mobility, courage, and TONS of practice.

You Be The Coach

Today’s Workout:

Press 3-3-3-1-1-1

Then

For time:
Row 1000m
50 Push-ups
40 Pull-ups

What coaching cues would you give Matt to help him row more efficiently?

The Holy Grail

Today’s Workout:
Make Up A Powerlift: 3-3-3

Then
For Max Reps
2:00 225/155 Deadlift
2:00 Push-ups
1:30 225/155 Deadlift
1:30 Push-ups
1:00 225/155 Deadlift
1:00 Push-ups
0:30 225/155 Deadlift
0:30 Push-ups

Every time an athlete gets their first muscle up an angel gets its wings. Practice transition and rings skills but do not pull and press a lot to save yourself for Saturday.

The Time for Massive PRs Draws Near

Today’s Workout:
AMRAP 20:
400m Run
30 Box Jumps 24/20″
30 Wallball Shots 20/14

Next week we will be retesting each lift individually before we retest the “CrossFit Total” at the end of the month. The progress we have made collectively has been inspiring. Take a second to consider and post your goals for each lift to comments. Make it public and make it happen.