The Value of Mental Rehearsal in Strength Training
Bill Starr explains how you can use your mind to get the most out of your body in the gym or in any athletic endeavor.
Mobility:Deadlift Prep
WOD: Part 1: every minute on the minute for 10 min. complete 2 deadlifts (heavy)
Part 2: 5 rounds
15 Burpees
50 double-unders (sub 150 singles)
We had a full day of training with a few different groups. Thanks to the Long Range Surveillance Ranger/Airborne Co. 2-152 for making it in for a good WOD.
Team WOD: (11am)
Teams of 2: 1 person moves through all 3 movements before teammate moves.
AMRAP in 18min:
5 Deadlift (heavy)
7 pushup
9 box jump (20,24)
Army WOD: (230pm)
Teams of 3-4: only 2 people moving at a time except on buddy carry. Complete all reps before moving onto next movement.
(20min cutoff)
Buddy Carry 100 yards
150 KB swing
150 pullup
300 squat
300 pushup
“The only place where success comes before work is in the dictionary.”
Mobility: Solving Front Rack Problems, The Lower Body Basic List
WOD: Part 1: 5×3 Clean (incrementing weight each round)
Part 2: AMRAP in 15min
10 medball clean-wallball combo* (14,20)
25 double-under (sub 75 singles)
(*perform a medball clean, in receiving position explode up out of squat and throw ball to 10′ mark.)
Venn diagrams show relationships between sets of ideas, and Tyler Hass thinks they help explain CrossFit’s success. Diagramming Fitness
Mobility:Pick out your tight spots and spend 3-5min on upper and lower body maint!
WOD: Part 1: 5×3 Snatch Pull
Part 2: 3×3 Snatch Balance
Part 3: Tabata KB swing, rest 1 min, Tabata pushup, rest 1 min, Tabata situp
Fitness is Doubt: from CrossFit New England (must read!)
It’s a burden you know too well. That point halfway through a workout when the voice inside your head starts pounding against your eardrums, telling you you’re too tired, too sick, or too weak to go on. Or out in the world when you convince yourself you’re too fat to wear that dress, too old to play that sport, or too green to do that job. It’s a sensation so overwhelming that you find yourself practically submerged in it, like a liquid skepticism, viscous and disgusting.
Mobility: Basic Upper Body Mobility List , The Lower Body Basic List
WOD: AMRAP in 20min:
400 meter run
12 pullups
20 box jumps (20,24)
“Courage takes many forms. There is physical courage, there is moral courage. Then there is a still higher type of courage – the courage to brave pain, to live with it, to never let others know of it and to still find joy in life; to wake up in the morning with an enthusiasm for the day ahead.” -Howard Cosell
Mobility: Push Press Prep ; Hot Patellar Tendon: Hip /Calf/ Hamtsrings
WOD: 21-18-15-12-9-6:
Pushpress (65,95)
Toes to bar
Walking lunges (per leg)
(strict movements: pushpress must be from shoulders-complete lockout overhead. Toes to bar-toes MUST touch bar. Walking lunge-knee must touch floor and then stand fully at each rep.)*Scaling options are available and will be set by your trainers.
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
- Zig Ziglar
Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep
WOD: Part 1:
Back Squat 10-8-6-4-2 (incrementing weight each round)
Part 2:
2 Rounds
500 meter row
12 power cleans (115,80)
21 pushups w/release
A workout is a great time for learning about yourself and your movements. Justin Keane outlines one way to make the most of your time under the microscope. Read The Crucible
Mobility: Piece together 8-10min of working on your tight spots!
http://mobilitywod.blogspot.com/
WOD: 2 person teams, 1 person moving at a time:
100 double-unders
100 toes to bar
100 kb swings
2000 m. row
100 double-unders
Fitness Is … Character and Failure
Mobility: Hips and Thoracic Prep
WOD: Every minute on the minute complete 5 burpees, with remaining time complete as many thrusters as possible. (65,95)
Goal: reach 100 thrusters. (25min cut off)
“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).
Mobility: Overhead Squat/Snatch Prep
WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.
You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.