Monday 170821

World-Class Fitness in 100 Words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

Greg Glassman, CrossFit CEO and Founder

Dynamic Warm-Up – Mobility

Prepare  for…

Strength: 5 x 3 Back Squat

A. WOD: CF Open 13.2

10 min AMRAP
5 STO    115/75  125/55   95/35
10 Deadlift
15 Box Jump 24/20

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:
See Whiteboard

Friday 170818

IMG_2680

Working Wounded Games – 
Many of you have seen Jeff around the Box mainly in the afternoon classes. Jeff had a workplace accident last year that left him with an amputated index finger, amputated middle finger and an amputated ring finger. Jeff has posted some information on the Community Board for support to help get him to College Park Maryland in October to participate in the Working Wounded Games. He will be selling t-shirts in support of the fundraiser.

JEFF’S STORY
Written By: Jeff

On July 6, 2016 I was at work at Tesoro Refinery machining a pump shaft when the glove I was wearing got caught and pulled my hand into the moving shaft. For a split second the picture in my head was my arm getting pulled in and it taking an inch at a time up my arm. I think that was part of the strength that I had to pull back, yanking my hand out. I stepped back and had a fountain of blood coming out the end of my hand. I covered it with my other hand for a minute and called to one of my coworkers to get on the radio and call rescue. I let go of my hand for a second, blood was going everywhere and I did not know exactly what was missing or broken. I just knew that it was bad and I had to get the blood stopped. The Rescue team are other coworkers doing their everyday tasks and sometimes it might be several minutes before someone shows up. We have an onsite clinic at the refinery and I was only about a hundred yards from it. I asked one of my coworkers to walk to the clinic with me. I didn’t know if I would walk in but knew each step was a step closer to help.

I walked into the clinic and Brett called the nurse to help. She took me to the sink and started to wash it off. I told her to get all the gauze that they had and start packing and wrapping my hand. There was nothing she could do there. I told her if it bleeds through just keep wrapping until the bleeding slows or stops. (I am on the ski patrol and a lot of times was first on a scene and had to be in charge of an  accident. No time for going into shock here). By now people are starting to show up to the clinic. Members of the rescue team, health and safety, refinery manager and my supervisor had arrived. They get the bleeding stopped and I told them I needed some oxygen to calm myself down.  They sat me down and put the oxygen on me. I hear on the radio that the paramedics and ambulance are at the gate.

My boss asks me who I want him to call. I tell him to call my wife Holly. We had just had our six month anniversary. The paramedics came in and start cutting my coveralls off and loaded me up and away we went. They put the IV in my arm as we were rolling out of the refinery. After they got the IV placed, they gave me something for the pain. I then asked one of the paramedics to call my son Joshua.

We got to the U of U hospital and it was very busy. They had to get a room ready. There is good and bad about going to a trauma 1 hospital. The good being they have a lot of great doctors. The bad side was that my injury was serious, but not life threatening. I arrived at the U of U at about 3:30 in the afternoon. I finally went into surgery at about 11:00 p.m. when an O.R. room finally was freed up. I was in surgery until about 5:00 a.m. I was finally taken upstairs to a room. At about 8:00 a.m. the surgeon came in and told me what the damage was. My index finger was amputated at the knuckle. My middle finger was amputated one joint further out and my ring finger was amputated one joint further out. They had all been de-gloved, meaning the skin and everything except the bone had been removed. When the lathe took my fingers, it also pulled out all the tendons in my forearm up to my elbow (still attached to my amputated fingers). They cut my forearm open as it was so swollen they were afraid it would burst. They left it open to get as much blood flow as possible to the tips of my remaining fingers. My hand and wrist were tore up. They had 10 pins holding everything together. The Dr. said they would leave my arm open for a few days, then would go back in and sew it up. They had done the first skin graft from my hip to help cover my fingers. The next day they took me back into surgery and did another skin graft from my hip to cover my arm and pull it back together to stitch it up as much as possible.  I spent 5 days in the hospital.

Over the course of 8 months I had 6 surgeries, 3 skin grafts, 10 pins, a plate, half a dozen screws and hundreds of stiches.

The last surgery was on Feb. 14, 2017, doing what they call a revision. They amputated the rest of my middle finger and some more of my ring finger. They also did a Tenolysis cutting me from almost the elbow to the tip of my little finger, trying to do revision on all the scars on my forearm as well.

This accident changed my life but it won’t stop me. I had an impairment rating done in June and they say I am 34% physically impaired from my accident and surgeries. I won’t let it stop me and today I do about 90% of what I did before the accident. On the night of the accident my surgeon told me he didn’t think I would lift weights again. Today I can dead lift without any assistance 135#, clean and jerk 135#. I do burpees with the assistance of push up blocks because of the limited mobility of my wrist.     

 

Saturday Schedule:
6a – Oly  Class
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. WOD:

Light Isabel, 4 min cap
30 Snatches for Time   95/65

Light Karen, 8 min cap
150 Wall Balls  14/10

Light Grace, 4 min cap.
30 Clean and Jerks for Time  95/65

If you normally do these at 135/95 and 20/14, do them at 95/65 and 14/10, etc.

Strict time caps, get the work done. 3 separate scores. If you don’t finish in time (finish in time!) then your score is total reps. 

Drop your ego, drop the weight, move fast, make it hurt. No excuses for moving slow today.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

This was a tough week. Recover well today. Make adjustments if needed. If you’re completely thrashed, ditch today and spend some time on a bike, rower, or running. 

Warm up

90 sec bike, moderate
12 rower like ups, slow and controlled
20 alternating single leg cone touches

https://www.youtube.com/watch?v=Rks6UUNzgfc

https://www.youtube.com/watch?v=5xC34Wd5VpY


Alternate 3 sets
Kang squat
3-5 @4021, rest 60 sec

https://www.youtube.com/watch?v=LCWJfm1-3_Q

 

GHD hip ex
6-8 @2020 hold a DB at chest if needed, but keep the tempo

 

Back squat
5X2 @30X0, increase load from last week if possible, but final set should be 90% ROW, not 90% of 1RM  Again, if your legs are fried, take it easy today.

 

Alternate 4 sets
RNT reverse lunge, @20X0 rest 60
6-8 2 sets
4-6 2 sets

https://www.youtube.com/watch?v=ny0aA-0Nsfo

 

Tuck L sit on parallels
20-30 sec
Rest 60

Thursday 170817

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

Saturday Schedule:
6a – Oly  Class
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 to for..

WOD – “Jump. Swing. Clean”

15 Min AMRAP

30 Double Unders

15 KB Swings Red/Green Green/Purple Purple/Blue

7 Medball Cleans AHAFA unboken

1 Min. Rest between each round

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

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170816

Working Kipping Handstand Progressions

Working Kipping Handstand Progressions

MISSING - We are missing a 2xl HERO WOD shirt. IF you took a shirt that was NOT the size you listed on the board next to your name, please bring back the 2XL and exchange it for the size you ordered. We only ordered enough of these t-shirts to give to those that EARNED it by doing 19 HERO WOD’s.

The Importance of More Muscle – https://www.progenexusa.com/blogs/news/the-importance-of-more-muscle?utm_campaign=cycler&utm_content=more-muscle&utm_medium=email&utm_source=infusionsoft

Dynamic Warm-Up – Mobility

Prepare  for…

A. Strength:
Build to a heavy 5 Bench Press

B. WOD: 

**Inspired by Josh Bridges. A true mental and physical test**

12 min AMRAP of Man Makers (minus the squat clean since we did thrusters 2 days ago)

Adv 40/30

Rx 30/20

Man Maker = Push up, row L, row R, burpee, power clean, push press

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

Back squat 5,5,4,4,3 @32X1, rest 2-3 min

Strict tempo. Built from last week if possible. If your legs feel good despite what we’ve already done this week then you may increase or push a little, within tempo. If legs feel bad, don’t worry too much about weight, but really grease the groove with great movement

 

Alternate, 3 sets

RNT split squat,  dumbbells at side. 5-6 reps @20X1, rest 60

https://www.youtube.com/watch?v=RXnvj_M8aTA

Strict pull up 3-5 @31X2 rest 60

 

Alternate 3 sets

Dumbbell single leg EEL

5-6 @31X1 rest 60

https://www.youtube.com/watch?v=UoH2Kutrfw0

Single arm DB strict press, seated, 6-8 @31X1 rest 60

 

10 min continuous movement

Reverse sled drag 50 feet

8 ring rows, 1 sec pause at top

4 strict toes to rings

6 kipping toes to rings

2 hollow body wall walks. Really fight to not let the back collapse

https://www.youtube.com/watch?v=sjvJHNm0exk

Goal is max reps in 10 min, but with great movement. Continuous movement. Only break may be needed during strict toe to ring

 

 

Tuesday 170815

FullSizeRender.jpg (2)FullSizeRender.jpg (3)

This is what 530a looked like after “Double Fran”……..Good times!

Dynamic Warm-Up – Mobility

Prepare  for…

A. Skill – Kipping Handstand Push Ups

B. WOD: 

For time
15 toe to bar
500m row
15 toe to bar
1 mile bike
15 toe to bar
400 run
15 toe to bar
400 ski
15 toe to bar
100 DU or 150 SU

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

C1. Segmented clean deadlift. See notes from last week. Rest 2-3 min 

5 sets, 2 min rest. 4,4,3,3,2 reps @3131

 

C2. Rack pull from top of knee 

4×3, rest 2-3 min

 

C3. 5 sets

10 hang power clean (pick your weight, but must be IN, may adjust during workout)

Rest 15 sec

30 hollow rocks

Rest 15

8 seated box jump (step down) increase height each set

Rest 15

Row 300/250 m, increase speed each set.

Rest 90 sec

Record row times exactly so you know if you are increasing speed.

 

Monday 170814

Reminders – Please do not drop bars, kettlebells or dumbbells on the Green, it puts divot’s in the green which will eventually wear it down. Also, DON’T DROP the Kettlebells or dumbbells, we will start imposing a 5 burpee penalty. Lastly, if you see that a piece of equipment is not working properly, inform the coach so we can get it taken care of. If a monitor needs batteries, let us know so we can fix it before the next person gets on and realizes the battery is dead. 


Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD: FRAN”
21-15-9
Thrusters 95/65
Pull ups

Rest 5 min then:  ( if Fran takes you over 10 min Rx, scale to be able to do two rounds or only do it once.)

B.  10 min cap. Strict cap. This should really be under 8 min.

FRAN
21-15-9
Thrusters 95/65
Pull ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

3-4 rounds for quality – rest as needed between movements

100 ft double KB front rack carry

20 banded clam shells each side

15 scap push ups

https://www.youtube.com/watch?v=O9RRSD6QN0o

https://www.youtube.com/watch?v=_QAOkdo9-2A

Alternate for 4 sets each

DB bench @30X1 6-8 reps for 2 sets, 4-6 reps for 2 sets. Neutral grip (palms facing each other)

Rest 45 sec

Single arm DB row, 6-8 per side, @2111

Rest 90 sec

Alternate for 3 sets 60 sec rest

Supine ring row 6-10 @21X2

Forearm plank, 45 sec. Add load if 45 sec is easy

4RFQ

40 sec wall sit. See last week for notes

12 diamond pushups @2111

45 heavy rope DU

Don’t rush. Maintain quality of movement, tempo, and pay attention to what you are feeling.

If no heavy rope is your size for DU, do 70 singles with it: the slower tempo will allow you to compensate. If none is available at all, do 90 DU

 

Friday 170811

HERO T-Shirts are in and we are asking for donations to support a great cause for a fellow coach, athlete and friend! If you finished 19 WODs in July and put your size on the tracking board, you have a t-shirt waiting for you. We are asking for donations for the t-shirt your earned and from anyone else who would like to contribute to the cause “Kidney for Coach”.

Lindsay Hassell is a name we have heard and used many times. Many know Lindsay as a coach, mentor, husband, father, friend, an elite athlete, owner of Crossfit  The Club, Parisi Affiliate and charitable community member, and most recently, a patient in need of a kidney transplant. Lindsay was diagnosed with IGA Nephropathy his senior year of high school. At that time, he was told that he would eventually need a kidney transplant. Lindsay’s healthy lifestyle, fitness, and nutrition have allowed him to prolong his transplant until now. Being in stage 5 kidney failure, Lindsay has risen to the occasion and humbly accepted that the life-preserving surgery can no longer be prolonged.  True to faith and fate, Lindsay’s beautiful wife, Julie, has been identified as a kidney donor match.  The opportunity for a spouse to donate an organ, due to compatibility, is extremely rare. With their competitive and relentless nature, Lindsay and Julie will be undergoing surgery on June 29th with their four children cheering them on through this fight.

Lindsay has positively impacted thousands of children, athletes, the Crossfit community and fellow players’ lives – Now it is our turn to positively impact his life.

All proceeds will go directly to the Hassell family for medical expenses and defray the loss of income due to recovery time.  Any amount will help this great family.  Thank you in advance for your love, support, and prayers during their valiant fight! All donations we receive, we will make one donation from Letrono CrossFit to his donation account. We would love to show CFTC how generous our athletes are.

Bring cash and give to your coach when you pick up your shirt or send an email with permission to charge your account for the amount you indicate. The donation will be submitted by the end of next week so get your donation in and pick up your shirt. 

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD – Cancelled This WEEK!
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

 A. WOD:
3 sets, 5 min on, 5 min off

3 rounds of dumbbell DT – Adv 50/35, RX 40/25
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Remaining time after the 3 rounds do….
Max cal bike/row/ski

(Rotate between the 3. Everyone should do each 1 time.)

Score is calories each round.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

A. barbell Z press, 8,7,6,5 reps, 2 min rest

https://www.youtube.com/watch?v=wF0Och9eq28

B. rotate for 3 sets, 60 sec rest

B1. Incline dumbbell bench press, neutral grip, 6-8 reps @31X1

B2. strict dips, on horns

4-6 @21X1

B3. 3 point single arm DB row 6-8 @2112

Try to pull closer to hip not chest

https://www.youtube.com/watch?v=zt05bohmJYc

C. 4 sets, 2 min rest between

60 sec assault bike @moderate to hard (start at 5 min test pace, increase if possible) 

10 dumbbell deadlift, heavy

30m quadruped crawl slow and controlled

50 double under

https://www.youtube.com/watch?v=5eoFC0pPcj0

 

 

Thursday 170810

.

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

Sylvia G is running ANOTHER 200 Mile Race this weekend. If you want to follow her progress you can find her with Bib #63 at https://www.bigfoot200.com/   The Bigfoot 200 is completely original from start to finish. Runners will explore such varied terrain as the otherworldly Volcanic Mount St. Helens (erupted in 1980), long mountaintop ridge lines with stunning forest, mountain and lake views, deep old growth forests as green and thick as a rainforest, misty mountain tops, cross streams on their way to completing this massive, life changing event. You might even see a Bigfoot or two… it’s been known to happen in these areas.  We are cheering you on Sylvia!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD CANCELLED THIS WEEK!
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD – “Family by Choice”

Teams of 4
3 Rounds
30 sec on 60 sec off
P1 Max Cals on Assault Bike
P2 Max Seated Heavy Sled Pull
P3 Max Cals on Ski Erg
P4 Max Ab Mat Sit Ups

Each teammate will work at the same time and rest and rotate to the next event at the same time.

Score is combined reps as a team

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

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170809

Hollow Rock Holds...YIKES!

Hollow Rock Holds…YIKES!

Dynamic Warm-Up – Mobility

Prepare  for…

Strength:
Build to a heavy hang power snatch + hang squat snatch + snatch

WOD:

10 RFT with a strict 10 min cap

15 wall balls

3 power snatch

Adv: 20/14    135/95

Rx: 16/12   115/80

**Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

Preferably before class today, at least the back squats, or in a separate session

A.  back squat, @32X1, 6,6,5,5,4 reps 2-3 min rest between sets. Quality of movement over quantity of weight

B.  alternate 3 sets, 60 sec rest between movements

B1. RNT split squat @20X1, 6-8 per leg

Dumbbells held at side

https://m.youtube.com/watch?v=RXnvj_M8aTA&feature=youtu.be

B2. neutral grip ring pull up, 4-6 reps @21X1

C. rotate for 3 sets, 60 sec rest

C1.  dumbbell single leg Romanian Deaflift  6-8 @2011

C2.  single arm DB press 6-8 reps @2112

D. 9 min continuous movement

50′ sled push, tough

10 renegade row (5 each arm) moderate weight

5 strict tow to bar. Dragon flags if not.

20 sec wall facing hand stand hold

Tuesday 170808

 

Dynamic Warm-Up – Mobility

Prepare  for…

SkillBar Muscle Up

A. WOD:

Advanced
400m run
12 muscle up
400m run
9 MU
400m run
6 MU
Each time you break muscle ups, run 200m

Rx
600m run
30 dips
600m run
30 pull up
600m run
10 dip
10 pull up

20 min cap for all

**Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

A. Segmented Clean Deadlift @3131, 5 sets, 5,5,4,4,3 reps 3 min rest between sets. 3 Pause on way up and down. Start lighter than you think you need, improve the quality of the positions before the quantity of the weight.

https://www.youtube.com/watch?v=3hoCSGea_Ew

B. Rack Pull from top of knee. 4×5 rest 2-3 min between

C. 5 sets, increase effort on row each set, may also increase load on KBS, height on BJ if desired

12 Russian KBS
15 sec rest
30 sec hollow hold
15 sec rest
8 tall box jump
15 sec rest
60 sec row
90 sec rest

On the row, start just a little faster than you think you need.