2)Snatch: 60%/4, 70%/4, (80%/4)3
3)Clean & jerk: 60%/4+1, 70%/4+1, (80%/4+1)3
4)Snatch Extension: (90%/4)4
5)Push Press: 60%/4, 70%/4, 75%/2, (70%/4)2
WOD Blog |
Now that it's not -35 degrees outside (and yes, I know it was actually probably 55 degrees and I'm a huge wimp), it's time to open that bay door, start running again, maybe even wear short sleeves inside the gym. And, metaphorically speaking, it's time to let that sunshine in.
This weekend, in my humble opinion, had some GREAT classes. The energy today (Sunday) was off the HOOK!! Part of this I think was due to how absolutely gorgeous it was outside, and part of it was obviously due to the fine people who took part in the torture today. Even yesterday I was able to have a fantastic conversation with a member who hadn't had the easiest month. That, in combination with how great this weekend's classes were, made me think about how big of a role this gym CAN play in each and every one of your lives. Allow this space to be your happy place. Talk to everyone around you. Approach your workout with optimism, and take criticism worth a grain of salt. If you allow this gym to be your place of positivity, it will be. Do not allow in negativity, regardless of its source or validity. Regardless of where you are in your life, relationships, job, friendships, let's all decide to have our best week of 2013 yet. See you tomorrow! ASP: 1)Back Squat: 60%/4, 70%/4, (80%/4)3 2)Snatch: 60%/4, 70%/4, (80%/4)3 3)Clean & jerk: 60%/4+1, 70%/4+1, (80%/4+1)3 4)Snatch Extension: (90%/4)4 5)Push Press: 60%/4, 70%/4, 75%/2, (70%/4)2 WOD: 5 Rounds: 2 (1 Muscle Up + 5 Ring Dips) 10 Power Cleans 200M run
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ASP
Back Squat: 60%/2, 70%/2, (80%/2)4 I debated writing this blog post, but I think it's really necessary to think about for all of you, as well as myself, so try and take all this into consideration.
Patience, Young Grasshoppers! There are not only one or two things in your crossfit movement repertoire that you need to work on. None of us have won the crossfit games before. We all have work to do on EVERYTHING. We all have strengths; however, that doesn't mean our strengths are SO strong that we don't ALL still need dramatic improvement on them. Take your best lift. Or your best skill. Do you really think that it is as high as it could be? As technically sound as it could be? Just because you are good at something does not mean you can't be even BETTER. The point? If lifting is your strong suit, that doesn't mean you shouldn't do ASP. Those lifts are making your strengths stronger and developing muscles to make your weaknesses stronger too. For example, how do you think your handstand pushups are going to improve? One way would probably be strict pressing, which appears in your lifting program multiple times a WEEK. How do you think you improve hip speed in your kettlebell swings or muscle ups? How about those fast twitch muscles you use in your snatch and cleans? One stage at a time, you guys. One stage at a time. Follow the program. Perhaps the next stage will not be quite so much lifting. Be patient with yourselves. You do not have to be the best in two weeks. You have time. Relax and enjoy this journey we have placed on the whiteboard for you. Please do not assume that we have forgotten about your pullups. Your pullups will improve with the lat strength you're currently building. Please do not assume that we have forgotten about your cardio. We will make sure you maintain it. Please do not assume that we have forgotten about your weaknesses. Something on the board today is affecting them. I promise. Stick with the program. We are trying as hard as we can to make YOU better. And in my own (biased) opinion, it's the greatest program out there. To be perfectly frank, it strikes me as somewhat odd that some of you have complained about this programming. Have we led you down a bad path before? Have we ever made you weaker? Have we ever not had your best interests at heart? Not only do we now have two different, well thought out programs for you to choose from, we have a gymnastics warmup as an option as well. While your first week of ASP eased you into the program, we have added mini wods at the end of most days to maintain your cardio. We have added supplemental lifts that will be beneficial to members we still see having trouble with certain techniques. This program is desigend for YOU! You are doing a base program designed by one of the greatest weightlifting coaches of all time. I'm not sure what there is to complain about. In fact, that sounds pretty damn awesome to me. I don't mean to sound abrupt; however, as coaches, we put in quite a bit of time to your programming, and we always, always want to do more for you. If we had the ability to do more, we would. Go into your workouts knowing that- that we will ALWAYS do as much as we possibly can. I apologize if any of you feel that it isn't enough, and we WOULD like to hear feedback if you have any. But please keep in mind that we are only a week and a half into the program. It may not be time to judge yet. The program is 4 weeks long. My advice is: Stick it out and see what happens!!! What do you have to lose?? As for now, here is today's programming: ASP: Overhead Squat: 60%/2, 70%/2, (80%/2)4 Kneeling Snatch: (x/5)4 Power Snatch: 60%/3, 35%/3, (70%/3)3 Power Clean and Jerk: 60%/2+2, 65%/2+2, (70%/2+2)3 Snatch Deadlift: (90%/4)4 Strict Press: (x/4)4 WOD: 5 burpees before each round 4-8-12-16 Power Cleans 16-12-8-4 HSPU Stop whining! 4 Rounds
5 Scotty Bobs 8 Shoulder to Overhead 10 Overhead Lunges ASP Burgers? Front Squat: 60%/3, 70%/3, (80%/3)3 Power Snatch; 60%/3, 65%/3, (70%/3)3 Power Clean & Power Jerk: 60%/3+3, 65%/3+3, (70%/3+3)3 Clean Halting Deadlift: (90%/3)5 3 Rounds: 3 Muscle Ups, 5 Ground to Overhead (70%), 10 GHD Sit Ups 3 Rounds: 250m Row Sprint, Rest 1 Minute Nice and Effast3 Rounds
15 Back Squats 20 Toes to Bar 50 Double Unders ASP Shenanigans Overhead Squat: 60%/3; 70%/3; (80%/3)3 Muscle Snatch: (x/4)4 Power Snatch: 60%/3; 65%/3; (70%/3)3 P.Clean and Jerk: 60%/3+1; 65%/3+1; (70%/3+1)3 Squat Press: (x/4)4 Good Morning: (x/5)/4 3 Rounds: 10 HSPU, 250m Row 3 Rounds: 30 Double Unders, 12 Toes to Bar Congrats to Miss Bonnie Lynn for placing 6th at the OC Throwdown this weekend! She was competing against women ten years her junior and did a fantastic job. Also, thanks to those who went to the throwdown to support her and represent Synapse!
Thank you to Mike Arsenau for his stellar nutrition seminar this weekend. We are so thankful to have your knowledge in our gym!! Aaand, here's your Monday programming! ASP: 1)Back Squat: 60%/3, 70%/3, (80%/3)3 2)Snatch: 60%/3, 70%/3, (80%/3)3 3)Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1)3 5)Snatch Extension: (90%/3)4 6)3 Rounds: 5 shoulder to overhead (75%) 15 Pull Ups Then, Rest 2 Min 50kb Swings (speed) WOD: 21-15-9 Snatches Box Jumps Saturday: Class with Mike and Nutrition Q&A
Bonnie competes at the OC Throwdown! Wish her lots of luck and Synapse strength! Sunday: Normal class at 10AM...AND Bonnie's STILL competing at the OC Throwdown! Get down to the OC Fairgrounds!!! ASP: 1)Back Squat: 60%/3, 70%/3, (80%/3)3 2)Snatch High Pull & Snatch: 60%/3+1, 70%/3+1, (80%/2+1)3 3)Clean High Pull & Clean: 60%/3+1, 70%/3+1, (80%/2+1)2 4)Jerk off Rack: 60%/3, 70%/3, (80%/3)3 5)Romanian Deadlift: 80%/5)45 Rounds: 2 (3 Power Clean, 3 Front Squat, 3 Jerk) 12 Toes to Bar 100m Bear Crawl then: 250m row sprint ASP:
1)Back Squat: 60%/2, 70%/2, (80%/2)2 2)Power Snatch: 60%/2, 65%/2, (70%/2)2 3)Power Clean: 60%/2, 65%/2, (70%/2)2 4)Overhead Squat: 60%/3, (70%/3)3 5)Snatch Deadlift: (80%/4)4 WOD: 15-12-9 Kettlebell Swings Pullups Row 250M 12-9-6 Kettlebell Swings Pullups Don't forget: No class this Saturday- We have our amazing Mike Arsenau giving our nutrition lecture at 9:30. Be there and ask as many questions as you can!! Then head to the OC to watch Bonnie dominate the masters competition at the OC throwdown!
ASP: 1) Front Squat: 60%/3, 70%/3, (75%/3)3 2) S. Snatch: 60%/3, 70%/3, (80%/3)2 3) S. Clean: 60%/3, 70%/3, (80%/3)2 4) Clean Extension: (80%/4)5 5) Snatch Balance: (x/3)3 6) Good Morning: (X/8)4 WOD: 5 Rounds: 8 Burpees 8 Snatches 8 Double Squat Wall Balls I sure hope not.
ASP: Week 1, Day 2 1) Overhead Squat 60%/2, 70%/2, (80%/2)2 2) Power Snatch: 60%/2, 65%/2, (70%/2)2 3) Power Clean & Jerk: 60%/2+2, 65%/2+2, (70%/2+2)3 4) Romanian Deadlift: (80%/4)4 5) Squat Press: (X/4)4 WOD: 50-40-30-20-10 Double Unders 5-10-15-20-25 Shoulder to Overhead |
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