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TODAY'S WORKOUT

06.30.2014

6/29/2014

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06.30.14


WARMUP

15 SITUPS

15 LEG LIFTS

15 PLATE LATERALS

15 PLATE FRONT RAISES

15 SINGLE ARM PLATE PRESS

10 PLATE SWING (10R/10L)

10 TOES ELEVATED DEADLIFT


FITNESS

1)4X6 FRONT SQUAT

2)4 SETS OF:

10 RING ROWS

10 KB LUNGE

10 MED BALL V-UPS

REST:45


PERFORMANCE

1)7X1 MUSCLE SNATCH

2)5X2 OHS

3)5X2 SNATCH PRESS IN SQUAT (video demo)


WOD

12 AMRAP

100 M RUN

15 HAND RELEASE PUSHUPS

7 STRICT PRESS @ 95/65



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06.27.2014

6/26/2014

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06.27.14

WARMUP
15 PEAKS AND VALLEYS
10 SITUPS
10 LEG RAISES
10 PLATE LAT RAISES
10 PLATE FRONT RAISES
10 SINGLE ARM PLATE PRESS
10 PLATE DL; TOES ELE.
10 PLATE GOOD MORNINGS

FITNESS & PERFORMANCE
1)5X3 OHS
2)5X1 POWER SNATCH
3A)5X5 STRICT PULLUP
3B)5X10 STRICT LEG RAISES

WOD
FOR TOTAL REPS
3:00 AMRAP OF CLEAN AND JERK @ 65%
REST 1:00
3:00 AMRAP OF PUSHUPS
REST 1:00
3:00 AMRAP OF WALL BALLS
REST 1:00
3:00 AMRAP OF TOES TO BAR
The Push-Up: Why is This So Hard?
Greg Everett  |  General Training  |  November 7 2011 

One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump). 

This very issue is what caused me to add planks into every day of our introductory class series. I was embarrassed by the inability of people in the gym to do excellent push-ups and decided that the most pro-active approach I could take would be to train them from day one how to do it rather than trying to re-engineer them later down the line when they’re uninterested and just think I’m being a dick about it.

The priorities for the push-up as I see them are, in order: correct and rigid posture, including head position; range of motion; elbow orientation; resistance.

First and foremost, if someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement. 

This rigid alignment should never change throughout the exercise. Don’t push your shoulders up and then later bring your hips up to meet them. This isn’t a push-up and it looks inappropriate. 

Next is the range of motion. This shouldn’t have to be specified after saying “push-up” but there seems to be some confusion surrounding it. At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor (That is, the chest has reached and touched the floor but is not supported by it). Again, in both of these positions and everywhere in between, the body should be straight and rigid.

This full range of motion in my opinion should take precedence over the degree of resistance. That is, if you can’t complete a push-up to full depth from the toes, you need to modify it somehow, such as moving to the knees or elevating your hands. Remember when on your knees, you still need to maintain a rigid straight body—the knees simply replace your ankles in this case. The hands can be elevated on a wall, but the wall gets in the way of the face—you’re better off moving the hands to a plyo box or bench so the head can travel without obstruction and make the correct posture possible. 

I encourage clients who can do a few standard push-ups to begin workouts with them and move to the knees when needed to maintain the range of motion. This can be difficult on the ego, especially for men, but the benefits are worth any potential embarrassment. No one loads a weight on the bar and benches it halfway down because it’s too heavy (well… excepting board pressing and the like); they start with a weight they can move through the entire range of motion and build up from there. Why the push-up (and pull-up for that matter) are viewed differently, I don’t know. Presumably because high-volume push-ups are commonplace in both bodyweight training and fitness testing, and we've all discovered we can do a lot more by doing a lot less.

I prefer the upper arms to be within about 45 degrees from the sides of the body. This allows the shoulder to move through that full range of motion more easily and naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly. 

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones.
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06.26.2014

6/26/2014

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06.26.14

WARMUP
"COACH LED"
LEG LIFTS
MOUNTAIN CLIMBERS
SITUPS
PUSHUPS
SIDE PLANKS

FITNESS
1)5x5 FRONT SQUAT
2)3 ROUNDS
20 KB SWINGS
20 ANCHORED SITUPS
400M RUN

PERFORMANCE
1)5X1 JERK
2)3X1 FRONT SQUAT + 2 PUSH JERK
3A)3 FRONT SQUAT @ 100% CLEAN
3B)ME BAR MUSCLE UPS

WOD
4 RFT
6 HSPU
8 CTB P/U
24 OH WALKING LUNGE @ 45/25
 

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06.25.2014

6/25/2014

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06.25.14

WARMUP
15 PEAKS AND VALLEYS (DOWNWARD DOG TO COBRA)
10 PLATE LATERAL RAISES
10 PLATE FRONT RAISES
10 PLATE ROMANIAN DEADLIFTS
10 SINGLE ARM PLATE SWING
10 LEG RAISES
10 SITUPS
10 AIR SQUATS

FITNESS
1)4x6 FRONT SQUAT
2)7 AMRAP: 3 ELEVATED RING ROWS/3 THRUSTERS; 6/6, 9/9, ETC..

PERFORMANCE
1)3X3 HANG SNATCH; ABOVE THE KNEE
2)7X1 HANG POWER SNATCH + 2 BTN PP + 1 OHS; ABOVE THE KNEE
3)5X5 CLEAN GRIP PAUSE DEADLIFT

WOD
15 AMRAP
100 DOUBLE UNDERS
200 M RUN
100 WALL BALLS
200 M RUN
100 DOUBLE UNDERS
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06.24.2014

6/24/2014

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06.24.2014

WARMUP
10 INCH WORM PUSHUPS
50' BEAR CRAWL
10 SITUPS
10 LEG LIFTS
50' BEAR CRAWL
10 HIP CIRCLES
10 TOE RAISED DEADLIFTS
*TOES ON PLATE OR 2X4

FITNESS
1)4X10 KB WALKING LUNGES; REST 30; KB IN FRONT RACK
2)3 ROUNDS; 15 WB, 10 KB SWINGS, 5 STRICT PULLUPS

PERFORMANCE
1)7x1 HANG POWER CLEAN + 2 PUSH PRESS + 1 FRONT SQUAT
2A)3X10 BB SHRUGS @ AHAP
2B)3X20 SEATED/BANDED LAT PULLDOWNS

WOD
5 Rounds For Total Reps
30/30 Hang Power Snatch (95/65#)
Burpees
*1 minute rest in between rounds
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06.23.2014

6/23/2014

0 Comments

 
WELCOME TO APACHE CROSSFIT EILEEN, ANTOINE, AND BRITTANY!!
06.23.14


WARMUP
3X10 OF FRONT PLATE RAISES, LATERAL PLATE RAISES, ARM SWINGS WITH PLATE

FITNESS
1) 5X5 BACK SQUAT
2) 5X5 CLEAN GRIP DEADLIFT
3) 3 SNATCH PROGRESSIONS @ 45# BAR

PERFORMANCE
1) HANG SNATCH - 5X3; 2X1; PROGRESSIVE - NO MISSES
2) HBBS - 10@50, 8@60, 6@70, 4@80, 2@90
3) CLEAN GRIP DEADLIFT - 5X5 @ 100% CLEAN

WOD
3 ROUNDS FOR REPS
1:00 SITUPS
1:00 DEFICIT PUSHUPS
1:00 BURPEES
1:00 REST

Beating Setbacks and Haters: It's Part of Your Training
Matt Foreman  |  Olympic Weightlifting  |  June 9 2014 

How many of you know a rap group called Cypress Hill?

Some of you probably do, and some of you probably don’t. You might have no idea who I’m talking about, because you’re not a hardcore gangbanger from the hood like me. 

Most of their songs are about the basic rap topics…smoking dope, shooting people, ho issues, etc. But they’ve got one tune that directly relates to weightlifting. If you’re a lifter, you should know a few things about it because it clarifies some of the questions you’ve got about your life. So even if you think rap sucks and Tim McGraw is a direct ambassador of Jesus, you should still read this. 

The song is “Rock Superstar.” It came out in 2000. It’s one of their biggest hits and, in my opinion, one of their best songs ever. It’s about the pitfalls, obstacles, and hard work that goes along with being a successful musician. The main idea of the song is that fame and success aren’t always what they’re cracked up to be. You get the drift, right? It’s tough to make it to the top…people are going to lie and betray you…you could lose it all at any moment...there’s a lot of sacrifice involved and you’ve gotta fight hard to make it…that kind of stuff. 

Let me hit you with a few lyrics (See how I said “hit you” with the lyrics? I told you I was from the street.) It goes…

“So you wanna be a rock superstar?
And live large, a big house, five cars, you're in charge,
Comin' up in the world, don't trust nobody
Gotta look over your shoulder constantly” 

“You got to go for the gusto, but you don't know
About the blood, sweat and tears and losing some of your peers
And losing some of yourself to the years past gone by” (my favorite line) 

“You wanna be a rock superstar in the biz?
And take shit from people who don't know what it is
I wish it was all fun and games but the price of fame is high
And some can't pay the way”


I’ve been hearing this song for years, but I thought about it in a different way the other day when I heard it again…while I was training. You see, Cypress Hill started their career in 1988. Almost all of their early songs were about weed, partying, and kicking ass. “Rock Superstar” was on their fifth album in 2000, and you can tell from the words that they were thinking about life a little differently from when they started. I think it’s safe to assume they had seen a lot of ups and downs, probably had plenty of rough time periods and learned the hard way that the road they chose is a lot more brutal than it seems when you’re “a young kid growin' up, looking in the mirror dreamin' about blowin' up”

It’s a lot like weightlifting. When you get started, you have dreams about breaking records, lifting huge weights over your head, winning big meets, or maybe even standing on a podium someday in a foreign land with an Olympic gold medal hanging around your neck. It’s one of the most exciting times of your life…the beginning of your career.

And you get to experience a lot of those things as you’re on the way up. You taste success. You work hard, and it pays off. You start to believe a lot of those posters you see on gym walls, the ones with motivational slogans like “If you can DREAM it, you can ACHIEVE it!” Life is wonderful because the dreams are coming true and you know it’s gonna continue. 

Then it gets tough. Just like Cypress Hill, you start to find out that the dream has a dark side. 

You’ll have injuries. You’ll stop making progress. You’ll get beat by people who haven’t worked as long or hard as you. You’ll get frustrated and start questioning absolutely everything, including your coach and yourself.

I hate to break it to those of you who are still in the happy-joy early stages of this game, but I can absolutely positively 100% guarantee that you’ll deal with everything I just mentioned if you stay in the sport long enough.

And that’s not all. You’ll also find out that not everybody is going to be supportive and positive while you’re clawing and scratching your way to the top. 

Some people will disrespect you. They’ll talk shit about you behind your back. They’ll talk shi about you on the internet. They might even make sneaky moves to cheat you, hold you back, or take something away from you. Worst of all, they’ll do a lot of this stuff when you haven’t done anything to provoke it. They’ll do it simply because they’re miserable losers. 

After this has happened to you a few times, you’ll grow some hard bark on the outside. We all know it’s not healthy to hate people and hold grudges, but sometimes it’s really tough to forgive. 

Great… Wonderful… I just wrote a whole bunch of words about unpleasant things you’ll experience in your career. Doesn’t make this whole business sound fun, does it? Don’t worry, you’ll still love this sport a lot more than you’ll hate it, and you’ll also learn the following lesson.

“Rock Superstar” is one of Cypress Hill’s best songs. It was massively popular and it made them a lot of money, one of the highlights of their career. The thing we have to understand is that the song is great BECAUSE of all the hard times they went through. If they wouldn’t have had the pain and the downsides, they never would have been able to produce this song. Their best work didn’t come from the partying and the sex and the money and the drugs. It came from dealing with struggle and failure, and backbreaking effort over a long period of time.

I know you can see where I’m going with this. Your career as a strength athlete (or coach) follows the exact same description of this song. You start with dreams of glory, then you rise up the ladder and crush some ass, then you get kicked in the face a whole bunch of times, and if you can “pay the way” as Cypress Hill said, you’ll eventually crank out the best results of your life…just like they did with this hit.

“Some can’t pay the way.” They quit. I’ve seen it happen a million times. Some had good reasons. Most didn’t. 

But if you can endure…if you can stand the test of time…the finest performances of your life will pour out of you, just like this song poured out of Cypress Hill’s hearts and brains. I’ve seen THAT happen a million times too. It’s a beautiful thing when people have their biggest days after they’ve had to wait a long time. I had to wait a hell of a long time for mine. 

It’s true. You can trust me. I’ve been doing this a lot longer than most of you and I’m not lying. It really does work this way, but…”It don’t happen overnight.”

This article wasn’t about technique and training. I’ve covered those things before, and I’ll write about them again in the future. I wrote this because if you want to make a successful run in this game, you need to understand a lot more than just training. Good snatch technique can’t be your only weapon. 

That’s all. Word to your mother. 
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06.20.2014

6/20/2014

0 Comments

 
06.20.14

WARMUP
5 MINUTE 
30/30
Flutter Kicks
Mountain Climbers

FITNESS & PERFORMANCE
1A)5X3 ROMANIAN DEADLIFT
1B)5XME FLOOR PRESS @ 80%
2A)5X1 MAX WEIGHT PULLUP
2B)5X10 BANDED GOOD MORNING

WOD
10 RFT
3 TNG Ground to Overhead @ Heavy # for the day
6 Pistols
200m Run



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06.19.2014

6/19/2014

0 Comments

 
06.19.14

WARMUP
5 ROUNDS
30 seconds plank 
50ft REVERSE BEAR CRAWL
 
FITNESS
10 EMOM
ODD MINUTES: 5 SQUAT CLEAN THRUSTERS
EVEN MINUTES: 10 PUSHUPS

PERFORMANCE
1)7X1 SNATCH; NO MISSES AND NOT GOING FOR 1RM
2)7X1 CLEAN AND JERK; NO MISSES AND NOT GOING FOR 1RM

WOD
21-15-9
Dead Lift (225/155#)
Wall Ball (20/14#)
Pull ups

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06.18.2014

6/18/2014

0 Comments

 
06.18.14

WARMUP3 Rounds
10 ring rows
10 shoulder passes
1 minute jump rope

FITNESS

5 RFT
8 PULLUPS
8 GOBLET SQUATS

PERFORMANCE
1)6X3 SNATCH PULLS @ 110%; WITH PERFECT FORM
2)6X3 CLEAN PULLS @ 110%; WITH PERFECT FORM
3)BACK SQUAT - 3@60, 3@70, 3@80, 3X3@85

WOD
15 Minute AMRAP
50ft bear crawl
6 TGU (3R/3L)
6 HSPU

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06.17.2014

6/17/2014

0 Comments

 
06.17.14

WARMUP
400m Farmer Carry

FITNESS
4 ROUNDS
10 FRONT SQUAT
10 RING ROWS
10 WALL BALLS
REST :45

PERFORMANCE
1)5X3 HANG CLEAN
2)5X3 RACK JERK
3A)3X3 CLEAN PULL
3B)FRONT SQUAT 3@40, 3@50, 3@55, 3X3@60

WOD
4 RFT
30 D/U
20 KB Snatch
200m weighted run @ 45/25
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