May 29, 2015

ATP-CP Battery Test.

This test was developed to test your "Battery." ATP-CP is the metabolic pathway during efforts of 10-15 seconds plus or minus, depending on the athlete. The CP battery test allows us to see how quickly an athlete can regenerate his or her creatine phosphate and ATP stores within the muscle fibers and therefore perform the required work.
Also take into account that a good CP Battery also appears to have a direct relationship to a well developed aerobic system.

All returning players your test is 8 minute amrap of 90% Power Clean.
Use your 1RM Power Cleans scores from when we tested in april. Record the number of reps you get in 8 minutes. Also record the number of failed reps. Let me know how the test felt! Brownie points if you film it and post it or email me your video!

Freshman your test is 
8 minute amrap 
2 -70% Front Squat from a rack (not from the ground) 
3 -Burpees 
Equals 1 round 
record number of rounds completed 

If you don't know what 70% of your 1Rm Front Squat is, do a weight that you can do 2 reps but is still challenging. 

May 28, 2015

ONE Mile Test- Post your time.

May 26, 2015

Run YOYO Test.

We had some difficulty with the audio file for the yoyo test, so if you haven't done it yet, you have Tuesday to do it also.

yoyo dropbox link

Please post your results!!

I believe that everybody is doing their part to workout and stay in good fitness, health and strength.  But the point of the blog is to share those experiences and accomplishments.  We do this for accountability, motivation and inspiration.  Not posting what you are doing takes away from the fabric of our team.

I went to a conference a while ago where Michelle Akers talked.  She shared how much she despised running and training on her own preparing for national team camps.  What motivated her was knowing that somewhere out there Kristine Lily was doing the workout -- and she used that as motivation to get out and run or workout.  She didn't want to get beat by Lily and she didn't want to let her down.

This speech is my motivation for creating the blog.  We have something available to us to create this same sentiment that Akers was talking about.  The blog is a place where you can look and see "oh - so and so ran a 200 in 30 seconds.  I'm going to try and beat that!"  Or on a day where you are feeling a little dumpy and you check the blog you see 18 people posted and maybe it gives you a twinge of motivation because you don't want to let them down.

It's important to stay connected and keep working hard over the summer.  A championship takes more that a couple weeks to build.  The work, the effort, the mental grind should be going on right now so when we come together in July it's a time to celebrate and start working on other important things.

Winning isn't easy.  If we can't be committed enough to post a blog comment that doesn't bode well for much tougher times down the road.  I KNOW you're doing the work - but please post it so we can all celebrate those accomplishments together.  Hard work will inspire more hard work and together we all get stronger, better, tougher and closer.  We become unstoppable!  

J And yes, participating on a teeny little blog is part of that.  Fitness is our physical foundation and as an accompaniment to that is our culture and strong connection as teammates.

Final thought for the day is that you will have testing this week.  It is IMPERATIVE that you give it 100% effort and go as hard as possible.  The results shape our programming and let us know if what Charly is having you do is on track or if it needs to be tweaked.  It's just one of those things that needs to be done and so do it the very best you can.  Positive self talk, mental strength, and a competitive outlook are all things you need to bring to the table.  Negativity won't do anything for you so just cut it out.  Please keep in mind we DONT expect you to hit 30 this week (I mean, that would be amazing but ...) so if you are at 24 and it starts to get hard don't bail bc you think you can't reach 30 and so what's the point.  Just fight super hard to go as far as possible!!

~Becky~

May 25, 2015

Run the YOYO Test.

Treat this as a way to measure where you're at and where you should be. It is a way to collect information, it would be best if you could find someone to run this test with you. Maybe if you live close to a teammate or have a sibling or friend that will do the test with you. If you cant find anybody to run it will you then the next best thing is to have someone there to cheer you on and motivate you to keep running. 

BE SURE TO WARMUP PROPERLY

It should last at least 8-10 mins minimum.  Be sure to hit hip flexors, groin, hamstrings, and glutes really well (in addition to everything else).  It should include some sprints and cutting.  Excluding sprints doesn't "save up" anything towards yoyo - so don't fret.

If you need the audio file comment below with you email address and I will sent it to you, 

May 22, 2015

Weight lifting

A) Push Press 8-10 reps x5  65%, 70%, 75% , 80%, 85%

B) skill work-10 minute of TGU practice light weight       

TGU Demo            

C) Eccentric pull-ups accumulate 12 reps   

D1 HS Hold -60 sec               

D2 hollowbody hold - 60 sec       

D3 arch body hold      

60 sec/ 60 sec rest x5                        

Running 

3 mile run at 8:15 pace 

Record your time.

May 20, 2015

Weight Lifting 

A)Back Squat 31X0 8 reps x5   65%, 70%, 75%, 80%, 85%  

3 min rest between sets                       

B) Rear foot elevated spilt sq. 3sec count going down. Start with 25 lbs in each hand and increase if to easy  8-10 x5               

90 sec rest between sets      

C1)Hanging leg lowers 3 sec count going down 14 Reps

If this is too hard, bend your knees or do it laying on the ground by holding on to something with your hands like a pole or squat rack and bringing your feet up to it and then lowing them down slowly.                  

C2)Good morning 31x3 

10 Reps Only use pvc pipe, 35 or 45lb bars. Do not do more then 45lbs!   

Good Morning Demo        

12 Emom 2 Power Cleans + 3 Front Squats 

use 85% of PC Max 

Running 

5 x 800m w/ 2:30 rest

Record your times

May 18, 2015

Weight Lifting 

A) Sumo Deadlift 8 reps x5  70%, 75%, 80%, 85%, 85%. Rest 3 min between sets

Make sure your form is perfect. Knees out, toes pointed out just a little bit, make sure your body is be hide the bar, and squeeze your glutes all the way up! 

B1) Glute Bridges 8 hold for 45 sec 

B2)Med ball hamstring curls 8-10, Rest 60 sec  x5  

C) Plank 60 sec, Rest 60 sec   x5                 

12 min amrap             

15 wall ball       

10 Burpees          

record your reps for amrap 

Running

8 x 200m w/ 90 sec rest 

Record your times

This week the 200s you'll have shorter rest then before. Make sure you stick to the 90 sec rest period between sprints. Bring a friends or a siblings to time you if you think that will help.

WARM UPS

Mike Boyle is one of the best in the business - and by some is regarded as THE very best.  He has trained professionals, collegiate athletes and Olympians.  The guy is very legit.

Please follow this link to check out 8 ideas for things to incorporate into your warm-ups, and/or do on your own.

https://www.t-nation.com/training/essential-8-mobility-drills


And this next link gives you info on 3 additional exercises you can (and should do) as part of warm ups to improve hip flexibility - something almost everybody can use help with!   *it is titled how to fix back pain, but the key is the hip mobility… "fixing" back pain would just be a bonus.

http://www.stack.com/video/2634814648001/elite-performance-with-mike-boyle-how-to-fix-back-pain/

May 15, 2015

Weight Lifting

A) Push Press 10-12 x4 sets at  60%, 65%, 70%, 75%

B) 10 minutes of practicing TGU. Use light weight 15 lbs and keep your shoulder to your ear the whole time, also practice on keeping your core tight throughout the whole exercise.           

C) Eccentric pullup accumulate 10 reps                        

D1) HS Hold   45 sec.        

D2) hollowbody hold  45 sec.      

D3) arch body hold     

45 sec/30 sec rest x4                       

RUN

3 mile @ 8:30 pace 

Record your time on the 3 mile run

May 13, 2015

Weight Lifting 
A)BS 31X0 8 reps x4    65%, 70%, 75%, 80%
Really focus on driving up through the heals on your Back Squat!

B)  Rear foot elevated spilt sq. 3 sec count going down 8-10 x4 
This week use weight, start with 15 lbs, increase weight each set as long as you can compete the 8 reps, if you can't go down in weight.                    
C1)Hanging leg lowers 3 sec count going down                   
C2) Good morning 31x3 10 reps x4 -use either a pvc pipe or a 35 lbs or a 45 lbs barbell       

                    Good morning demo

10 Emom 2 Power Cleans 85% (increase weight for last week) + 15 single Jump Rope

Post a video on the blog doing one of the exercises or doing an exercise on your own.

RUN
For this workout you need to use go to a track or use a treadmill. Something that allows you to measure the distance you've ran. 

4 x 4 min run w/ 3 min rest

(record the distant you ran in 4 min)

May 11, 2015

Weight Lifting

A) Sumo Deadlift 8-10  x4     65%, 70%, 75%, 80%

3 min rest in between sets 

B1) Glute Bridges 8 Hold for 40 sec   

B2)Med ball hamstring curls 8-10  x4                 

C) Plank 45 sec  x4                 

DB snatch demo

Practice DB Snatch for 10 minutes before doing the amrap.

10 min amrap              

15 wall ball                      

10 db snatch 

Record your reps

RUN

4 x 200mw/ 60 sec rest 

4 x 400m w/ 90 sec rest

Record your times

Feedback

Hey birds!

How was the first week or summer training? This is an opportunity for you to comment and let me know how it went. Did you understand the workouts, with the pictures and videos. Do you understand what tempo means? Were you so sore you couldn't get out of bed or thought the workouts were too easy?  

Keep up the good work!

May 8, 2015

A) Push Press 10-12 x3 sets  60%, 65%, 70%
rest 2:00 minutes between sets

B) TGU  acculate 10 with light weights. 15-35 lbs

TGU LINK

         

C) Eccentric pull-up acculate 8 reps   

eccentric pull-up

D1 HS Hold 30 sec
Wall facing handstand hold         

D2 hollowbody hold 30 sec
hollow body postion         

D3 arch body hold 
arch body postion  

30 sec/30 sec rest x3                        

Practice the moment for 10 minutes before doing it for time.

15 manmakers for time

man maker

Long run

3 mile @ a 8:45 pace 

May 6th

Weight lifting 

A)Back Squat  31X0 12-15 x3    60%, 65%, 75%   (going down for a three sec count, come up explosive)                     

B) Rear foot elevated spilt sq. 3 sec count going down and then explode up 10-12 x3   (no weights, work on doing the correct movement)      

            

C1)Hanging leg lowers bring your legs up and then 3 sec count going down

                

C2)good morning 31x3 10-12   

          

8 Emom 

2 Power Cleans @80% + 3 burpee

EMOM= Every minuted on the minute do the moments and then what ever time you have left is rest. 

Running 

4 x 800m w/ 3 min rest 

Record what your time is on each 800 meter run.

May 4th

Strength 

A)Sumo Deadlift 10-12 x3 sets  @60% 1st, 65% 2nd set, 70% for last set. 

rest 2 min between sets   

B1) Glute Bridges 8 hold for 30 sec

rest 30 sec

B2)Med ball hamstring curls 8-10 x3  

rest 60 sec

              

C) Plank 45 sec x3 
Rest 2 min before doing the amrap              


8 min amrap (as many reps as possible)              
15 wall ball                    
10 Kb swings

Record how much weight you do on the lifts and how many reps you complete in the amrap.

Rest at least an hour before sprinting
Sprint
10 x 200m w/ 2 min rest between

This is how the set up is going to look like, ideally do the strength in the morning and then head to the track in the evening and do the sprint work. 

What Does 30X0 Mean? – Why I Like Tempo Training

I have prescribed exercises with a Tempo. Tempo has many benefits to getting stronger and more powerful. Here is a Link that gives a good explanation to tempo training.  http://www.crossfitinvictus.com/must-read-posts/what-does-30x0-mean/

Post any question if you have any.

Starting Summer Workouts

Starting May 4 our summer workouts will begin. I hope everyone was able to find a gym. The ideal gym has a squat rack with barbells, dumbbells, kettle bells, box jumps, pull-up bars, and a rower.  If your gym (or home set up) is missing any of these things there are often simple substitutions - just contact me and we can figure it out. We will be starting out slow and then progress after each month. Will we start with 3 days a week, so make sure you follow the blog and check it everyday. There will be postings each week with the prescribed workouts. MAKE SURE TO POST YOUR RESULTS! Remember what you do this summer will effect the teams performance this fall. Don't waste all the hard work that was put in this spring. “Nobody who ever gave his best regretted it.”  Pick three days a week and pick the exact times for example, tues, thur, and sat at3:00 are my workout times and I stick to it no matter what. Get into the habit of always working out on those days at that time and then you will never miss a workout. Pick whatever days and times that work for you and stick to it. if you have any questions text me at 8018091119 or email me at charlyallison1@gmail.com.