“Without a struggle, there can be no progress.” Frederick Douglass
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Fluffy Blueberry Pancakes
2KB Front Squats 4×5
Box Jumps 4×5
12 Hang Dumbbell Snatches (total)
10 Cal Row
2KB Rack Walk
10 Burpee Box Jump
15 Cal Row
2KB Rack Walk
Rx: M – 24″/20kg F – 20″/12kg
“If you feel like you need management in your workouts, and you are just not finding your logical voice, talk to experienced coaches and have them keep an eye on you. Ultimately that is why they are there. Remember fitness should not include injury, and especially not chronic injury. If you are unfortunate enough to have the S-Gene, as I do, seek some outside assistance from an experienced coach to keep yourself on track. Managing the S-Gene is one more way to being Strong, Healthy and Happy!”
- US Olympian & Original CrossFit “Nasty Girl” Eva Twardokens
Today’s workout draws its inspiration from legendary Russian hammer thrower Sergey Litvinov. Litvinov stood 5’10 and 196 lbs, which is rather undersized for a Track & Field thrower, yet managed to win Gold in both the Olympics and World Championships. One of Sergey’s favorite training routines called for 3 rounds of 8 front squats immediately followed by a 400 meter sprint. That’s it- 8 squats, run 400, rest, repeat, and call it a day. Seems simple enough, right?
Today’s workout is a classic example of our philosophy when it comes to conditioning: keep it simple, not easy. While squatting and running may seem easy and straightforward, I want you to keep in mind that Mr. Litvinov himself did this workout at 405lbs, while also running his 400′s in 75 seconds. The sheer amount of strength and fitness required to perform this workout is astounding, and also why there wasn’t a need to do more than 3 rounds.
These numbers should provide a few valuable lessons for us all:
1) You probably can’t appreciate how ‘strong’ ‘strong’ really is. A 405lb front squat is nothing to sneeze at. A 405lb front squat for a set of 8, let alone for a < 200 lb athlete is astounding.
2) A 75 second 400 meter run is faster than you think. Doing that after squatting and fatiguing your legs is much harder than you think.
3) Most workout don't need more volume/weight/time duration, they need to be performed with higher intensity. If you use 135 lbs for the front squat and run a 2-minute 400 meter time, recognize you have a long way to go before you can comment on the efficacy of the Litvinov workout.
4) The aforementioned numbers used in this workout (especially the squat) are unachievable for all but a select few; however, your goal as an athlete should be to make 3 rounds of squats + sprinting as challenging as it possibly can be so as to render any additional sets or reps unnecessary. "Train like hell, you'll get there" - John Coffee.
“In Romania, I train on a bar that is bent. My gym has bad lighting and very little heat in the winters. Here in America, you have everything you need to train. It’s not in the bar or the gym or the platform… it’s in you.” – Nicu Vlad
Rocky Piwko 88kg/194# One Handed Clean & Jerk (Video)
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EZ Strength 4.0
AMRAP 12 minutes:
3 Box Jumps
6 2KB Deadlifts
9 Ring Rows
Fat Grip Strict Press
AMRAP 15 minutes:
5 Box Jumps
7 Toes to Bar
9 Push Ups
Rx: M – 225# F – 143#
I first came across the phrase “the hay is in the barn” from a blog post by NFL veteran and CrossFit Football founder John Welbourn. The “hay is in the barn” is a farming saying that means there is no further preparation or work to be done. This quote is highly applicable to the optimal preparation mindset for athletic competitions, exams, big work presentations, to name a few.
Being nervous before one of these significant performances is very common, but ideally this nervousness doesn’t stem from being underprepared. As John says, “do the work, put in the hours and the suffering, leave nothing to chance and when the moment of truth presents itself you can feel confident that “the hay is in the barn” and there is nothing left to do but get out of the way and let greatness happen. If you do this, the feeling in the pit of your stomach isn’t nervous energy…it is adrenalin.”
Think about it- the outcome of most events are out of your control; however, you are in control of your own effort, repetition, and sacrifice. With that in mind, don’t waste time worrying about your competition or other external variables you are unable to influence. Instead, turn your focus inward and strive to be as ready as you can given your time/rest/recovery constraints.
For a more concrete example, CFSS’s own El Jefe Barbell will be competing this weekend at the 2015 Baltimore Open (details and directions here). Our athletes having been training hard for this meet specifically for the past several months. Everyone has their own unique set of circumstances with regards to work, family, and other commitments. However, the most dedicated and committed athletes find the time necessary for their training and rarely, if ever, miss practice. Other athletes also want to improve and do well, but aren’t able to commit to their training with the same level of discipline as others. This isn’t exactly a revolutionary observation, but it bears repeating nonetheless. My advice to all my lifters the week of a competition is to trust your training and trust the process. Don’t sabotage your performance by doing anything dumb this week, or thinking you can improve a deficiency or strengthen a weakness during this final week of preparation.
Like it or not, at this stage the hay is in the barn. If you’ve truly done the work, rest easy this week and visualize your successful performance. If you haven’t fully put in the work, you may find it a bit harder to similarly keep your mind and body at ease. The beauty of sports is their unpredictable nature; excellent performances can happen at the most unexpected time. Even the prepared athlete can have a bad day. However, the prepared athlete should always hold their head high without regrets; they were ready, and if unsuccessful this time, their next victory is right around the bend.
Ilya Ilyin 432kg Total @ 105 bwt, 2014 Weightlifting World Champion (Video)
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EZ Strength 4.0
15 Kettlebell Swings
Odd rounds: Remaining time, max ball slams
Even rounds: remaining time, rest
Complete 75 Ball Slams
Weighted Pullups / Handstand Holds
Odd rounds: Remaining time, max burpees
Even rounds: remaining time, rest
Complete 75 Total Burpees
Rx: 275 lbs / 153 lbs