2014 Cap City Open: Clean & Jerks!

 

 
Footage from last weekend’s Weightlifting Meet at Trident CrossFit in Alexandria!
 

24 April 14

jason sled push
—-
6 Exercises for Maximum Mobility
 
Bacon Pancake Sandwiches
 
Artem Okulov 220kg Jerk (Video)
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Every 2 minutes:
5 Ball Slams
5 Ring Rows
7 Hang DB Power Clean
 
Repeat for 5 rounds
 
LII Strength:
Wendler Deadlifts
cycle 2, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
Every 2 minutes:
3 Pull Ups (weighted)
5 Ball Slams (heavy)
7 Hang DB Full Clean
 
Repeat for 5 rounds
 

Keep it Simple

by: Marcus Taylor
 
I was talking with some folks a few days ago about training. They threw a bunch of questions/comments at me about this and that…“I just wanna get really toned…how do I get strong but not big?…what exercise is good for the back of your arm?…blah blah blah”. All I could do was tell them to liftheavy and focus on multi-joint movements.
 
When Josh and I are programming workouts we always think about the tempo, weights and movement patterns that we are asking you guys to do. There are variety of ways to achieve our goal but we believe that if we focus on FOUR movement patterns then we have given you guys a solid plan. Through these FOUR movement patterns there stands FOUR basic lifts that we base our programming off of. Here they are and here is why:
 
1) Deadlift (HINGE): This movement is an extremely beneficial lift for building coordination, proper posture, and alignment. The focus of the deadlift is primarily the development of the posterior chain(hamstrings, glutes and hips). The deadlift is “a key component for general movement quality” and it works nearly every muscle in the body.
(Variations: Sumo/Snatch Grip/Romanian Deadlifts and KB Swings)
 
2) Squat (LEGS): Read the “Ya Gotta Squat Post from last week”: This is an essential movement for anyone looking to move better overall because of the mobility and stabilization required. The squat transfers over to so many normal day to day tasks that being stronger at this movment will increase overall body functionally.
(Varations: Back/Front/Goblet/Overhead/and Air Squat, Lunge and Box Jump)
 
3) Press (PUSH): This movement pattern has many different forms but it as simple as it gets…Move weight UP….The strict press lift, with strict form and done properly, recruits all the muscles in the upper body and will has the greatest carry over to other upper body exercises.
(Variations: Bench/Strict/Push Press and Handstand/Standard Pushup)
 
4) Pullup (PULL): the pull-up is an essential move to train your back which is crucial for proper posture, stabilization and prevention of shoulder injuries. It’s also an excellent test of “relative strength” (your strength relative to your body mass).
(Variations: Chinup, Barbell Row, Ring Row, Dumbbell Row)
 

23 April 14

jb in charleston

Never home, but always reppin’: Josh Barr in Charleston, South Carolina!

—-
Motivation, Inspiration, and Stabbing
 
Rethinking Fat: The Case For Adding Some Into Your Diet
 
Sweet Potato Protein Chocolate Chip Cookies
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
8 DB Hang Power Cleans + Push Press
1 Sled Push (high/low)
 
Rest as needed between rounds
 
LII Strength:
Wendler Press
cycle 2, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
4 Rounds:
3 Hang Power Cleans
3 Push Press
3 Front Squats
1 Sled Push (high / low)
 
Rest ~ 3 minutes b/t rounds
 

Cinco de Mayo Celebración!

 
Join us for a Cinco de Mayo fiesta and barbecue here at the gym on Sunday, May 4! We’ll be firing up the grill to chow down on an assortment of animal flesh (weather permitting), tequila, and all things avocado and corn related. We’ll be providing much of the carne, but please bring a festive beverage or food to share.
 
When in doubt, you can’t go wrong Tequila & limes, Mexican beer, and guacamole; feel free to be creative though. We’ll be posting a sign-up sheet on the whiteboard so you can give everyone a heads up with what you’re bringing.
 
Festivities kick off at 1pm; if this is anything like our usual gym gatherings, the party is over whenever we finally run out of alcohol, so don’t sweat it if you can’t make it until later in the afternoon. Spouses, partners, friends, and family welcome; kids, probably not the best idea. Again, if you’ve been to the holiday party this should be fairly obvious.
 
If you want to help out decorating or setting up, email Kira (kantell@gmail.com) or Katie (catherineweddle@gmail.com), or simply let them know in person.
 
Also, due to an overwhelming amount of schedule conflicts, we’ve decided to push the Throwdown back to Sunday 18 May instead of 26 April. That’s the weekend before Memorial Day so I don’t want to hear any excuses about not being able to make it in!
 

22 April 14

jd & marcos @ coffee's gym

Never home, but always reppin’: Marcos, Josh, and Lukas at Coffee’s Gym in Atlanta!

—-
Baby Got Back
 
A New Scoring System for CrossFit: Scaled, Rx, and…ALJ?!?
 
Lidia Valentin Day in a Life (Video)
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
8 Goblet Squats
8 Burpees
Farmer’s Carry (fence + back)
 
LII Strength:
Wendler
 
LII Conditioning:
4 Rounds:
10 Overhead Squats
8 Burpees
Farmers Carry (fence + back)
 

21 April 14

jack in playa del carmen

Never home, but always reppin’: Jack at Playa Del Carmen, Mexico!

—-
“They call it luck, but it is consistency. They call it coincidence, but it is discipline. They call it genetics, but it is sacrifice”
—-
In Defense of CrossFit
 
Are Your Racing Thoughts Destroying Your Health?
 
Lamb Dirty Rice
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Run 300 meters
16 SA KB Cleans (total)
8 KB Thrusters (total)
Run 300 meters
16 SA KB Cleans (total)
8 KB Thrusters (total)
Run 300 meters
16 SA KB Cleans (total)
8 KB Thrusters (total)
 
LII Strength:
Wendler Front Squats
cycle 2, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
Run 400 meters
14 2KB Cleans
7 2KB Thrusters
Run 400 meters
14 2KB Cleans
7 2KB Thrusters
Run 400 meters
14 2KB Cleans
7 2KB Thrusters
 

19 April 14

marcos warming up
—-

Reminder: No Barbell Club today, normal schedule next week.

—-
Capital City Open Session 3 – Men – 69 to 85 kg
 
Dmitry Klokov does “Isabel” @ 105kg in 3:35 min (Video)
 
Carrot + Cardamon Soup
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
8 DB Push Presses
1 Sled Push
 
Rest 3 minutes b/t rounds
 
LII Strength:
Overhead Squats
5′s
 
LII Conditioning:
4 Rounds:
8 Push Press (suggested: 115# / 73#)
1 Sled Push (+140 / 90#)
 
Rest 3 minutes b/t rounds
 

18 April 14

new elements grad 4.12

New Elements grads Axa & Silas: official sled pushing, bear crawling beasts! Good job, guys!

—-

Attention: New 12 PM WOD class today! Reminder: No Barbell Club this Saturday, normal schedule next week.

—-
Tatiana Kashirina (75+) – 180kg Clean & Jerk (Video)
 
Understanding Sleep for Optimal Recovery & Productivity
 
Bacon Wrapped Candied Butternut Squash Bites
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
5 Rounds
20 Hand 2 Hand KB swings
1 Bear Crawl Lap
 
LII Strength:
SA KB Press
4×8 / arm
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Double KB Cleans
Ring Push Ups
 

Ya Gotta Squat!

 
“Adherence to a squatting program with no upper body work whatsoever will yield upper body development. However, attention to an upper body strength-training program does not yield the same benefits in the lower body. That in itself represents how powerful the squat is as a developmental platform” - Gray Cook
 
It is not a coincidence that we prioritize squatting and hingeing so frequently in our warm ups, strength training, and conditioning. If it’s important, do it every day; other exercises and movement patterns we can get away with training less frequently, but I can’t justify writing a program for a healthy athlete that doesn’t involve hitting the lower body in one way or another every time. All exercises are not created equal and recovery capacity from training is finite; remember that the next time you step under the bar for your 5, 3, or 1+ sets of Wendler Front Squats and max sure you really give it your best effort!