Friday 170929

Schedule Changes – Starting in October, we will no longer have the 8a Striking Class on Saturday’s due to low attendance. Striking on Thursday’s at 615p will remain! Also, we are changing 8a to OPEN Gym on Saturday’s. 

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Overhead Squat (OHS)
5×3 – Start at 50% of 1 RM

B. WOD:
12 min AMRAP

30 Double Unders 
20 Slam Balls 30/20, 25/15, 20/10
10 HandStand Push Ups

Cool Down

Thursday 170928

Nutrition Challenge Kick off Meeting TONIGHT at 8pm – Who’s ready for a Challenge?!? Here it is, the Letrono 2017 Fall in Love with Nutrition Challenge. If you want to find a healthier lifestyle, make and reach goals, as well as do so in a fun, team oriented environment….Join us! All information and rules are in the PDF link, below. We have a kick off meeting, this Thursday September 28th at 8:00pm at Letrono. Please read the PDF before you come, and bring all questions you may have about the details. Any questions before hand, feel free to ask Troy, Jamie or Angi. Fall 2017 Nutrition Challenge (1)

Happy Birthday to Coach Eric today. Nothing like spending your birthday in another country, but he said receiving the birthday card that many of your wrote on made his day!!! I know that there are also many more of you who also have birthdays today as well, so we wish you all a Happy Birthday Too!!!

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD: Team Series Event #5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men – 24″ Box and 225#
Women – 20″ Box and 155#
**Scale down as needed for both box jumps and deadlifts. Ask your coach for help. 

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170927

There is still time to take the LCF Athlete Survey!!  We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Nutrition Challenge – Who’s ready for a Challenge?!? Here it is, the Letrono 2017 Fall in Love with Nutrition Challenge. If you want to find a healthier lifestyle, make and reach goals, as well as do so in a fun, team oriented environment….Join us! All information and rules are in the PDF link, below. We have a kick off meeting, this Thursday September 28th at 8:00pm at Letrono. Please read the PDF before you come, and bring all questions you may have about the details. Any questions before hand, feel free to ask Troy, Jamie or Angi. Fall 2017 Nutrition Challenge (1)

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:

24 minutes

2 min on, 2 min off, alternating for 3 rounds each

A1
20/15 Cal Row
Max STO  185/135, 155/115, 115/65

A2
15/10 Cal Ski
Max Power Clean   185/135, 155/115, 115/65

COOL DOWN

B. Above and Beyond:

A: Alternate for 5 sets, 60 sec rest between movements

A1:  Find a heavy set of 5 Turkish get ups, touch and go, 5 with your off arm, unbroken, then strong arm. Play with dumbbell versus kettle bell. While the objective is to go heavy, this should also be rehabilitating. No tweaks here, shoot for stability and mobility with the shoulder.

A2: triple broad jump, for distance  One jump directly into the next, no pause between. Be careful here, only jump as far as you are able to have control of the movement.

B: Alternate for 4 sets

B1: dumbbell power/muscle clean, for weight, 10 reps  Feet need to be more narrow than normal. The objective today is more an arm pump than a clean

B2: Body saw, unweighted, 30 seconds

Really emphasize hollow position

C: Alternate for 3 or 4 sets

C1: deficit pushups on dumbbells, 10-15 reps

C2: goblet duck walk, 50 feet

*notice how his knees and feet track straight as he walks. Do not rotate the knees/legs around while walking, try to walk straight. Foot straight, heel and knee come straight over the toe. Do unloaded if needed, but if you feel good hold a KB upside down in the goblet position.

Tuesday 170926

There is still time to take the LCF Athlete Survey!!  We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Nutrition Challenge – Who’s ready for a Challenge?!? Here it is, the Letrono 2017 Fall in Love with Nutrition Challenge. If you want to find a healthier lifestyle, make and reach goals, as well as do so in a fun, team oriented environment….Join us! All information and rules are in the PDF link, below. We have a kick off meeting, this Thursday September 28th at 8:00pm at Letrono. Please read the PDF before you come, and bring all questions you may have about the details. Any questions before hand, feel free to ask Troy, Jamie or Angi. Fall 2017 Nutrition Challenge (1)

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
E2MOM 
Hang Snatch
Start at 50%

B. WOD:
For time, 15 min cap

5 Rounds
10 Calorie Bike
2-4-6-8-10 Muscle ups   (Scale is X2 Burpee Broad Jump)

COOL DOWN

B. Above and Beyond:

Monday 170925

There is still time to take the LCF Athlete Survey!!  We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Nutrition Challenge – Who’s ready for a Challenge?!? Here it is, the Letrono 2017 Fall in Love with Nutrition Challenge. If you want to find a healthier lifestyle, make and reach goals, as well as do so in a fun, team oriented environment….Join us! All information and rules are in the PDF link, below. We have a kick off meeting, this Thursday September 28th at 8:00pm at Letrono. Please read the PDF before you come, and bring all questions you may have about the details. Any questions before hand, feel free to ask Troy, Jamie or Angi. Fall 2017 Nutrition Challenge (1)

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
AMRAP 25

150′ stone carry   135/95
200m KB carry, any style R/G
40 lunges

Stone must be carried bear hug style, 3 trips, length of rig (down, back, down)

KB may be carried front rack, farmers carry, however they please

COOL DOWN

B. Above and Beyond:
OHS with dumbbells for mobility and warm-up only
20 min EMOM
2 Hang Snatch
Start around 60% and add every 2-4 min by feel.

 

Friday 170922

There is still time to take the LCF Athlete Survey!!  We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Saturday Schedule:

7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

A Alternating, 5 working sets

A1 Front Squat, 5-5-3-3-3 reps
A2 ring rows, max rep @3030

Reminder: 3 down, no pause, 3 up, no pause.

B. WOD:
CF Open WOD 11.1 and 14.1

10 AMRAP
30 Double Unders  or  Scale 50 singles
10 Power Snatches  75/55

Cool Down

Thursday 170921

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class/Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare for…

A. WOD:

“Trust Fall”

Partner WOD

3 sets each, against a 4 Minute running clock, for max reps of:

400 M Row immediately followed by AMRAP of

7 Heavy Med Ball Cleans

7 Push Ups

P1 will race through 4 min then rest while P2 races through 4 min—Alternating back and forth for 24 minutes until each partner has completed 3 sets.

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170920

We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
30 AMRAP

5 RFT
800m run
30 KBS R/G
30 sit ups

COOL DOWN

 

Tuesday 170919

We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Fall Nutrition Challenge –  Kick-off/Informational Meeting will be held Thursday Sept. 28th @ 8:00pm.
 
The challenge runs Monday Oct. 2nd-Saturday Dec. 9th
 Participants must be signed up by 8:30pm Monday Oct 2nd. In order to officially sign-up participants must send an email to Troy, Angi, & Jamie.
 
Check out the flyer hanging up at the Box for more details. 

Beat the Time Cap – CrossFit Journal
Not finishing a workout under the time cap is scaling.

Sorry. Please wipe “Rx” from beside your name.

I can’t take credit for this piece of wisdom. That goes to Karen Katzenbach of 30A CrossFit, who shared it with me when modifying a workout for a fictional but all-too-real athlete in the Journal’s “60-Second Scaling” series.

The stubborn athlete, Drake, wanted to do a workout as prescribed despite the fact that it called for 10 rounds of 10 handstand push-ups and 3 clean and jerks at 185 lb.—30 lb. off his one-rep max. The time cap was set at 16 minutes, leaving 96 seconds per round.

Clearly, this is meant to be a challenging conditioning workout that requires an athlete to lift a relatively heavy barbell quickly. For an athlete to finish under the time cap, he or she must be able to cycle a significant but submaximal load swiftly and perform a large amount of handstand push-ups without a lot of rest.

Our boy Drake, of course, wants to “Rx it” even though he’s going to need 40 seconds of rest between each clean and jerk. He’s going to plead and negotiate and smile, and a lot of trainers would cave and let him completely miss the point of the workout. He’d then complete about 5 of the 10 rounds and proudly walk over to the whiteboard to scrawl “Rx” beside his name.

Katzenbach wouldn’t let him.

“I would point out that going over the time cap is as much of a ‘scale’ as using a lighter load—and it’s less preferred,” she wrote.

This is one of the best ideas I’ve heard in recent years, though I’ll admit that sometimes coaches need to allow athletes to reap the psychological benefits of struggling through something that challenges their capacity and determination. But in this case, I’m with Katzenbach 100 percent.

ALT TEXT

This dragon is very Rx. Missing the time cap by 10 minutes is not. (Adam Bow)

We all know how powerful “Rx” is. We’ve seen athletes bleed, vomit and pass out for two letters squeezed out of a dying dry-erase marker. On the less-noble side, we’ve seen athletes lie and cheat their way to the letters. Every CrossFit trainer in the world has watched an athlete write Rx on the board after a chest-to-bar workout in which the C did not hit the B even once.

So I’d suggest a new rule for consideration: Miss the time cap, lose the Rx.

This rule, of course, requires careful planning so appropriate time caps can be applied to clever rep schemes and loading produce the intended result. Program Fran with 225 lb. and you’d best jack up the time cap and recognize you’ve assigned strength work, for example. When deciding on caps, rely on experience, testing and Appendix 1 in Jeremy Gordon’s excellent article “Scaling CrossFit Workouts,” in which Gordon shows you how to guesstimate completion times for WODs.

Solid programming should then be paired with excellent class management. Trainers must take time before the workout to explain its intent and why the athletes are doing it. This speech alone is often enough to bump moderately stubborn athletes back on track, and a minute of personalized attention in warm-up allows the trainer to recommend or approve loads so each athlete can finish under the time cap and truly benefit from the workout.

But the really stubborn people and the ones who tie Rx to self-esteem won’t listen at the whiteboard. They’re already planning their rest breaks, thinking about Instagram and mad-dogging rivals across the room. They can’t hear you. These athletes will even ignore direct instructions in warm-up, either blatantly or with the sweetest smile in the world and a lot of cajoling. Some, the worst of them, will lie to trainers and change loads when the coach isn’t looking—and these sneaky lone wolves should likely be kicked out of your gym.

For the Rx’d-or-die crowd, you must wield the dry-erase marker like Gandalf’s staff. Lay out the rules of engagement in advance and enforce them in the interests of health, safety, fairness and fitness.

ALT TEXT

Scale wisely: Know when you’re working on strength and when you’re working on conditioning. (Brian Malloy)

“Hey, Drake. This is a conditioning workout, not a heavy day. Our top athletes clean-and-jerk 325, and they’re going to touch-and-go 185 for 10 triples. They’ll probably finish in about 13 minutes. You should use 135 and move quickly. Using 185 is not appropriate for you in this conditioning workout. You’ll miss the time cap and the point.”

“But I want to Rx it.”

“Missing the time cap is scaling, and you don’t get to write Rx on the board if you miss the time cap. First and foremost, I need 30 clean and jerks and 100 handstand push-ups from you in less than 16 minutes. If you do that at 185, you can write Rx on the board.”

It’s really very simple when you think about it, and, in true CrossFit fashion, it’s tremendously elegant.

Think about it: What’s really more important in the workout described above: the load or the volume and intensity?

Clearly, the volume and intensity are the keys, and the load is just a means to an end. If your load selection produces 5 rounds of work when 10 are required, you’ve missed out on 50 percent of the intended repetitions. What’s the point of that? If an athlete needs almost a minute of rest between barbell reps in a conditioning workout, his or her fitness would likely be better served if the load were reserved for a heavy day dedicated to building strength and power.

So I’m with Katzenbach: Do not argue or negotiate when it comes to Rx. Just use common CrossFit sense:

Finish under the time cap and improve your fitness or drop the marker and admit you’ve modified the workout and altered its intent.

About the Author: Mike Warkentin is the managing editor of the CrossFit Journal and the founder of CrossFit 204.

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
21-15-9

Wall Balls 30/20
Pull ups

Monday 170918

Fall Nutrition Challenge –  Kick-off/Informational Meeting will be held Thursday Sept. 28th @ 8:00pm.
The challenge runs Monday Oct. 2nd-Saturday Dec. 9th
 Participants must be signed up by 8:30pm Monday Oct 2nd. In order to officially sign-up participants must send an email to Troy, Angi, & Jamie.
 
Check out the flyer hanging up at the Box for more details. 

WRISTS! 

Overhead squats, Front Squats, high volume shoulder to overhead – all of the above can aggravate your wrists especially if you have weak, tight wrists.  The video above show come great mobility and strengthening exercises.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Split Jerk
1 -1-1-1-1-1-1 Reps

B. WOD:

5 Dead lift           315/215

5 DB Push Press    50/35

10 DL                  275/185

10 DB PP            50/35

15 DL                  225/155

15 DB PP            50/35

20 DL                  185/135

20 DB PP            50/35

25 DL                  135/95

25 DB PP            50/35

 

COOL DOWN