FITNESS & PERFORMANCE
1)6 minutes to find 1rm hang clean
2)3x 10 alt lunge jumps (10r/10l), 10 pike push-ups (scaled HSPU)
Thruster @ 95/65
Box Jump @ 24/20 (jump up/jump down)
If time permits
*50' Yoke Carry
50' plate slide *feet on slide
2b)5x10 BANDED GOOD MORNINGS
1)5x1 3 position snatch
2a)7x1 RACK JERK
2b)7x7 BOTTOM TO BOTTOM BANDED GOOD MORNING
1-7 ASCENDING LADDER
UNBROKEN POWER SNATCH
*unbroken: a drop of the bar or pause longer than 3 secs on either movement will constitute a break. 7 is the max number, shoot for 4/5/6 every round. Go for broke
WELCOME TO APACHE CROSSFIT ERIK AND CHRISSY!!
50 FOOT SPRINT
50 FOOT BACKWARD SPRINT
50 FOOT BEAR CRAWL
50 FOOT BACKWARDS BEAR CRAWL
20 MOUNTAIN CLIMBERS
10 EXPLOSIVE STATIONARY JUMPS; AS HIGH AS POSSIBLE BRINGING KNEES TO CHEST
1) 3X5 BACK SQUAT
2A) 3 ROUNDS
8 BULGARIAN SPLIT SQUAT (8R/8L) W/ KB
8 PLYO PUSHUP ONTO PLATE
1) 7X3 FRONT SQUAT; THEN 2X15 UNBROKEN FSQ @ 60% OF 3RM
2) 3X8 BULGARIAN SPLIT SQUAT @ 50% HBBS
3) 50 V-UPS; UNBROKEN
MAX REPS PUSHPRESS @ 50% OF 1RM
60 SEC. DOUBLE UNDERS
*SCORE PP# AND DU#
NEW ONRAMP BEGINS TONIGHT!! Athletes be sure to welcome these new faces when you see them!!
*while this may seem very simplistic or elementary, more times than not we see incorrect push-ups being completed. A push-up is a farely strict body weight movement and should not take on the form of a snake, teeter-totter, kip, or whatever else your imagination can think of. Straight as a board from head to toe. Chest raises and descents as your thighs rise and descent. Scaling is on your knees, but form does not change.
FITNESS & PERFORMANCE
1) 4 rounds
5 push-up singles *take 1 sec round in between each rep, reps begin and rest in bottom position...focus focus focus on stability.
10 lying barbell pullovers @ 96/65
2) 10 MIN TO FIND 3rm PUSH PRESS
3 STRICT PULL-UPS
ME WALL BALL
*complete 3 pu at the top of the minute and max effort wall ball for the remainder of the minute. Score = wall balls #
Coach Led DROM
1) EMOM 5; PRESS COMPLEX (strict,push press, push jerk,split jerk)
2) 4 ROUNDS; 10 HSPU, 10 RING ROWS, :60 PLANK; rest :30
1) EMOM 5; 1 SNATCH COMPLEX (floor,mid-hang,hi-hang) + 2 OHS @ 65-70
2a) 4x5 BARBELL ROW
2b) 4x10 GLUTE BRIDGE
100 AIR SQUATS
60 KB SWINGS
40 SDHP @ 45# BB
20 THURSTERS @ 45# BB
ATTENTION ATHLETES AND ATTENDEES!!! THE EXPLOSIVE SEMINAR HAS BEEN MOVED TO SUNDAY, MAY 4TH!!
1)3x5 PAUSE HBBS
2)3x10 KB SWINGS, 10 TGU, 10 SIT-UPS
1) 5x1 HANG CLEAN + 2 FSQ + 3 JERK @AHAP
2a) 3x15 BANDED GOOD MORNING
2b) 3x10 TGU
THE EXPLOSIVE SEMINAR WILL BE HELD MAY 3rd AT APACHE. GET IN ON THIS AWESOME SEMINAR AND LEARN THE IMPORTANCE OF EXPLOSIVE TRAINING AND PR!! SIGN UP NOW !!!
5x BURGENER WARMUP
3x CLEAN PROGRESSION W/ empty barbell
FITNESS AND PERFORMANCE
1)7 minutes to find 1rm snatch for the day
2)7 minutes to find 1rm clean and jerk for the day
1) DEATH BY SNATCH @ 90% of today's 1rm
2) DEATH BY CLEAN AND JERK @ 90% of today's 1rm
2)5 MIN CINDY
1)5x1 2 rep TNG SNATCH
2)5x1 PRESS + PUSH JERK + SQUAT JERK
3)3x20 LU RAISE
FRONT RACK BARBELL LUNGE
*du's are 42-30-18
30SEC HARD/30 SEC SLOW
100 SINGLE UNDERS
40 SEC HARD/40 SEC SLOW
100 SINGLE UNDERS
60 SEC HARD/60 SEC SLOW
1)3X5 BACK SQUAT
2A)3X10 KB BULGARIAN SPLIT SQUAT; REST :60
2B)3X10 BOX JUMPS
1)5X3 CLEAN + 1 JERK
2A)4X5 BARBELL BULGARIAN SPLIT SQUAT; NO REST
2B)4X5 BOX JUMPS @ 30/24
A) 5 AMRAP
B) 5 AMRAP
10 WALL BALL
C) 5 AMRAP
10 KB SNATCH
10 HR PUSHUPS
*If unable to do a pushup a solid body without a sag in your back, kip, or wave effect; scale down.
*WOD A BEGINS ON 0:00, B BEGINS ON 05:00, AND C BEGINS ON 10:00
WOAH WOAH WOAH..HOLD THE PHONE. THIS CAN'T BE RIGHT!??!!?!? And for a second we thought we were crazy...
Re-Order Your Priorities: Strength First, Then Cardio!
by RICK SCARPULLA
CrossFit is a strength sport that requires endurance, not an endurance sport that requires strength. Read that line again. The way you approach that statement and the sport will clearly dictate how much success you will have.
Let’s face it: CrossFitters claim to be the fittest people on earth — not the strongest people on earth — yet the top upper echelon sure are strong as well as fit. That is because they are working on absolute strength more than worrying about met-con ability.
Re-order Your Priorities: “Strength First, Then Cardio”
Think about this: If you get off the couch and start working out, you will be able to run a 10k race competitively long before you will be able to squat 500 or bench 400. Why? The human body will adapt to the stresses of aerobic training much more quickly than it can adapt to anaerobic stress. In other words, you will get “in shape,” so to speak, faster than you will get strong.
Athletes panic, put all their eggs in the met-con basket, and the result is fit athletes who are not as strong as they need to be in order to be competitive.
Yet in CrossFit, people often flip out over their endurance concerns and met-con work, but they do not show nearly enough concern for absolute strength. I say again, absolute strength is the king of all sport requirements. Many of you are worried that if you slow down or stop your met-cons or cardio work, you will quickly lose ground in that area, and those concerns are valid, to a point.
Cardio shape is quickly gained and begins to diminish just as quickly. In only a few weeks you can get in decent aerobic conditioning. Equivalent strength gains take much longer to build, but they also hang around much longer after you slow down or stop focusing on them as a priority. If you don’t train strength for two or three weeks, you will still be okay strength-wise, whereas you will feel it much more missing the same duration of met-cons…and that is where the trap lies. Athletes panic, put all their eggs in the met-con basket, and the result is fit athletes who are not as strong as they need to be in order to be competitive.
Let’s say you are a coach and working on putting together a team for the Games. You have athlete A who is 170 lbs and can whiz thru the met-con phase of training, yet he is weak in all the strength movements. He likes bodyweight movements only and light Oly lifting WODs. He concerns you in events where you need to be strong.
You are far better off, as I have said repeatedly, to get strong — really strong — first, and then worry about getting in shape.
Now you also have athlete B, who is 195 lbs and bull strong and fast, but he lacks the cardio endurance to smoke the met-cons. This athlete can crush some big numbers, hecleans huge weight, and he does thrusters with 275 lbs but needs technique work.
If you have eight weeks to get them ready to compete, which athlete will you choose to represent you? Most of us will say Athlete B because you can get him in pretty good shape and deep down you know Athlete A is not going to get strong enough in eight weeks.
That is it in a nut shell: it is easier to get in cardio met-con shape than it is to get strong and fast.
The Reality of Strength
I work with college coaches who recruit players and offer large scholarships to play for them. If you are strong and fast, they feel they can make you a player; on the other hand, if you have skill but no speed or explosive power, they show little interest. That is because they know that process takes a long time to build and to teach you a position is an easier task. Same concept as CrossFit.
If the need to get in met-con shape was the only ingredient needed to be a superstar, then CrossFit would be full of them.
Most facilities have the main focus on technique and met-con endurance rather then making their athletes strong. I do seminars all over the world and find the same thing over and over again. The coaches and athletes tell me “we are just not strong enough” and therefore they fail when it comes time to meet on the field of play. I have seen CF athletes with body composition that is crazy good — theylook like they are in great shape and they are. Yet they cannot lift to save their lives, so when it’s Games time you find them all dejected and hanging around the bottom.
You are far better off, as I have said repeatedly, to get strong — really strong — first, andthen worry about getting in shape. Strength train like you are possessed. The order of focus must be switched around: strength first, then cardio.
Just to prove my point: I had two of my guys at UA do “Lynne” for fun: 5 rounds of bodyweightbench into bodyweight pull-ups. They were both in the 20’s on both throughout the workout, and neither of them have ever done it before. How can it be? Absolute strength is the answer. Stronger with a greater power output rating.
If you are in a strength sport and your strength is not up to par, then that needs to be your focus.
If the need to get in met-con shape was the only ingredient needed to be a superstar, then CrossFit would be full of them. No doubt that these athletes are very fit, so I am not saying not to work on getting in shape. What I am saying is that you must work harder on becoming stronger rather than only focusing on cardio fitness.
A “Need Application” Approach to CrossFit
I believe in need application and think CrossFit should be approached that way. Need application is simply this: when you are doing something and you see a need in order to have further success, you then apply the requirements to fix it. Need application. If you are a race car driver and your car is too slow, then you need to make it faster. You need to have more horsepower. If you are a football team and you can’t block well, you need better linemen. If you are in a strength sport and your strength is not up to par, then that needs to be your focus. It’s not science and it’s not theory — it’s need application.
The higher the power output rating, the less effort it takes to complete a task.
CrossFit athletes should spend the first year of training doing light met-con style workouts and focus on Oly technique with moderate weight. The main focus should be getting strong — really, really strong. Training should resemble a power-fit workout more so than a standard current CrossFit approach. The met-con work should be trained, of course, but not nearly with as much intensity as raw power and absolute strength, using the powerlifting lifts as the main strength focus.
This approach will allow for greater strength gains and allow you to develop a higher power output rating to bring to your game. The higher the power output rating, the less effort it takes to complete a task. An athlete with a 200 power output rating will use less energy than an athlete with a 100 power output rating, therefore leaving more in the tank for the next event.
If you were stronger and in the same met-con shape, wouldn’t you do better than you are currently?
In addition, the lesser percentages in the Olys will allow for better development of technique and will keep injury risk lower as well. This is not that hard of a concept to understand: the need to develop a greater power output is essential to the CrossFitter. Look at all of the top finishers: they are all stronger than you but not necessarily in such greater cardio shape. You can all do the same events and you can all finish them, yet they do them with greater weight. How come? Because they are stronger and have a greater power output rating. If you were stronger and in the same met-con shape, wouldn’t you do better than you are currently?
Bottom line: worry less about cardio and more about your strength. Remember that CrossFit is a strength sport that requires endurance, not an endurance sport that requires strength. PowerFit. I like that.
1) 5x2 PUSH PRESS + 1 PUSH JERK
2a) 5 ROUNDS
1) 5x2 HANG POWER CLEAN +1 HANG SQUAT CLEAN
2a) 5x3 SNATCH PULL @ 100%
2b) 5x :60 HANDSTAND HOLD
50 DOUBLE UNDERS
40 FRONT SQUAT @ 145/105
20 BURPEE TO 45# PLATE
*fsq from the floor, 1st rep begins from standing position