Time for our annual Firebreather test-in! Are you next?

Time for our annual Firebreather test-in!  Are you next?

Time for our annual Firebreather test-in! Are you next?

So I went to my first Cirque Du Soleil show last week…
My mind was sufficiently blown from the incredible feats that these individual were able to perform. It really got me thinking about the 10 Attributes of Fitness.

Just a reminder, here they are…

  1. Cardiovascular/respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy 

    It occurred to me that the people in Cirque Du Soleil were incredibly talented in the last two more so than any other attributes. Balance and Accuracy is extremely important, however I feel like it rides the back burner in our mind a bit when we are training.

  11. So why practice Balance and Accuracy?Balance: The ability to control and maneuver one’s center of gravity. Applicable in movements like: Handstands, Snatch, Split Jerk, Pistols…
    Balance can be an issue for those who have underdeveloped, or injured muscles/joints. If someone has terrible balance, how are they going to be able to place their weight on the proper portions of their feet when they run? Food for thought.

    Accuracy: The control over movement, intensity, and trajectory. Applicable in movements like: Wallball, Box Jumps, Double Unders, Snatch, Rope Climbs…
    Accuracy and coordination is actually a much more important attribute than people think. If you are accurate in your movements, that makes it much easier for you to make small corrections in your technique and the execution of your movements. This makes you extremely COACHABLE!!!

    This week’s Homework: Practice some sort of balance or accuracy piece before or after class twice this week! Handstands, Juggling, Turkish get ups, Pistols… The more fun, the better :).

    Check out the balance and accuracy this dude has! Pretty cray.

Wednesday’s Training:
A. EMOM: Alternating for 15 minutes (start at any station – structural work)
1. Deadlift:
Fitness; 5@ 2020,
Performance; 7x Tough & go, no resting
Sport; 9x Touch & Go, no resting

2. Dubs/Jump Rope: All levels work on jump rope for 30 sec

3. GHD Sit Ups
Fitness: 5-8 reps
Performance: 10-12 reps
Sport: 12-15 reps

B. The Finisher:
For time: 30-20-10
-KB Swing (Fitness: Russian, P: Overhead, S: Unbroken)
-Box Jump
So I went to my first Cirque Du Soleil show last week…
My mind was sufficiently blown from the incredible feats that these individual were able to perform. It really got me thinking about the 10 Attributes of Fitness.

Just a reminder, here they are…

  1. Cardiovascular/respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy 

    It occurred to me that the people in Cirque Du Soleil were incredibly talented in the last two more so than any other attributes. Balance and Accuracy is extremely important, however I feel like it rides the back burner in our mind a bit when we are training.

  11. So why practice Balance and Accuracy?Balance: The ability to control and maneuver one’s center of gravity. Applicable in movements like: Handstands, Snatch, Split Jerk, Pistols…
    Balance can be an issue for those who have underdeveloped, or injured muscles/joints. If someone has terrible balance, how are they going to be able to place their weight on the proper portions of their feet when they run? Food for thought.

    Accuracy: The control over movement, intensity, and trajectory. Applicable in movements like: Wallball, Box Jumps, Double Unders, Snatch, Rope Climbs…
    Accuracy and coordination is actually a much more important attribute than people think. If you are accurate in your movements, that makes it much easier for you to make small corrections in your technique and the execution of your movements. This makes you extremely COACHABLE!!!

    This week’s Homework: Practice some sort of balance or accuracy piece before or after class twice this week! Handstands, Juggling, Turkish get ups, Pistols… The more fun, the better :).

    Check out the balance and accuracy this dude has! Pretty cray.

Wednesday’s Training:
A. EMOM: Alternating for 15 minutes (start at any station – structural work)
1. Deadlift:
Fitness; 5@ 2020,
Performance; 7x Tough & go, no resting
Sport; 9x Touch & Go, no resting

2. Dubs/Jump Rope: All levels work on jump rope for 30 sec

3. GHD Sit Ups
Fitness: 5-8 reps
Performance: 10-12 reps
Sport: 12-15 reps

B. The Finisher:
For time: 30-20-10
-KB Swing (Fitness: Russian, P: Overhead, S: Unbroken)
-Box Jump
Sometimes I just can’t get enough ‘clang & bang’


———————————

Thursday Training: 

6:30pm: Fitness Only

Pre-Skill: Structural; Hollow Rock Position

Pre-Skill: Anaerobic; Team Row [teams of 3]; 1500 meters

Skill: Deadlift; Sets of 10 reps; 2020 tempo

WOD: Alternating Core Tabata;

Sit Ups & Back Extensions

 

Fitness/Performance [Sport is at 4:30 – Firebreathers Test is this Sunday at 11am]

A. Team Row – 2000 meters

Bx3: Structural Follow rest exactly;

B1. Deadlift [can go up in weight each set or work across]

F: x10 Unbroken, rest 30 sec

Px15 unbroken, rest 30 sec

B2. No Push Up Burpee

F: x10 [fast], rest 30 sec

P: x15 [fast], rest 30 sec

B3. Turkish Get Up x3 each arm [steady & easy – Fitness & Performance both]

Rest 1 min exactly before B1.

C. High Voltage Core Test

2 min max rep Sit Ups/V-Ups

rest 1 min

1 min max rep sit ups/V-Ups

30 sec rest

30 sec max rep sit/V-Ups

rest 10 sec

10 sec max rep sit up/V-Ups

 
So I went to my first Cirque Du Soleil show last week…
My mind was sufficiently blown from the incredible feats that these individual were able to perform. It really got me thinking about the 10 Attributes of Fitness.

Just a reminder, here they are…

  1. Cardiovascular/respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy 

    It occurred to me that the people in Cirque Du Soleil were incredibly talented in the last two more so than any other attributes. Balance and Accuracy is extremely important, however I feel like it rides the back burner in our mind a bit when we are training.

  11. So why practice Balance and Accuracy?Balance: The ability to control and maneuver one’s center of gravity. Applicable in movements like: Handstands, Snatch, Split Jerk, Pistols…
    Balance can be an issue for those who have underdeveloped, or injured muscles/joints. If someone has terrible balance, how are they going to be able to place their weight on the proper portions of their feet when they run? Food for thought.

    Accuracy: The control over movement, intensity, and trajectory. Applicable in movements like: Wallball, Box Jumps, Double Unders, Snatch, Rope Climbs…
    Accuracy and coordination is actually a much more important attribute than people think. If you are accurate in your movements, that makes it much easier for you to make small corrections in your technique and the execution of your movements. This makes you extremely COACHABLE!!!

    This week’s Homework: Practice some sort of balance or accuracy piece before or after class twice this week! Handstands, Juggling, Turkish get ups, Pistols… The more fun, the better :).

    Check out the balance and accuracy this dude has! Pretty cray.

Wednesday’s Training:
A. EMOM: Alternating for 15 minutes (start at any station – structural work)
1. Deadlift:
Fitness; 5@ 2020,
Performance; 7x Tough & go, no resting
Sport; 9x Touch & Go, no resting

2. Dubs/Jump Rope: All levels work on jump rope for 30 sec

3. GHD Sit Ups
Fitness: 5-8 reps
Performance: 10-12 reps
Sport: 12-15 reps

B. The Finisher:
For time: 30-20-10
-KB Swing (Fitness: Russian, P: Overhead, S: Unbroken)
-Box Jump
Sometimes I just can’t get enough ‘clang & bang’


———————————

Thursday Training: 

6:30pm: Fitness Only

Pre-Skill: Structural; Hollow Rock Position

Pre-Skill: Anaerobic; Team Row [teams of 3]; 1500 meters

Skill: Deadlift; Sets of 10 reps; 2020 tempo

WOD: Alternating Core Tabata;

Sit Ups & Back Extensions

 

Fitness/Performance [Sport is at 4:30 – Firebreathers Test is this Sunday at 11am]

A. Team Row – 2000 meters

Bx3: Structural Follow rest exactly;

B1. Deadlift [can go up in weight each set or work across]

F: x10 Unbroken, rest 30 sec

Px15 unbroken, rest 30 sec

B2. No Push Up Burpee

F: x10 [fast], rest 30 sec

P: x15 [fast], rest 30 sec

B3. Turkish Get Up x3 each arm [steady & easy – Fitness & Performance both]

Rest 1 min exactly before B1.

C. High Voltage Core Test

2 min max rep Sit Ups/V-Ups

rest 1 min

1 min max rep sit ups/V-Ups

30 sec rest

30 sec max rep sit/V-Ups

rest 10 sec

10 sec max rep sit up/V-Ups

 
About this time last year we had a special day set aside for anybody in our gym who wanted to come and test in for the Advanced Class… the “Firebreather’s Class”.

For those that had already passed the test, called “Trial By Fire”, they tested another even more difficult WOD called “The Volt”.  Up to that day nobody had ever passed that test, but Steven Kiefer miraculously became the first!

There’s a whole new crop of you that have approached me about testing into the Firebreather’s Class, and I think some of you may be ready.  Others may not even know they’re ready, and it’s a good opportunity to see what you’re made of.

We will be putting on a gym wide event in September as a test in for the next generation of Firebreathers.  Anybody in the gym who thinks they’ve got what it takes is welcome to come and test in.  I’d like to have as many members of our community as possible out to support those who are brave enough to give it their all on that day.  We’ll have a big barbecue to celebrate those who pass the test, and also to celebrate the full effort of those that don’t.

More details to come soon on the exact date, for now just keep training hard and having fun, and “plugging the holes in your game”.  You can also start to think about what YOU might need to work on as you look at the requirements of the test:

“Trial by Fire”

In 25 minutes or less:

400m Run

30 chest to bar (chin over bar ladies)

25 Box Jumps (24/20″)

20 Kettlebell Swings (70/44#)

15 Thrusters (135/85#)

10 Power Cleans (185/115#)

5 Ring Muscle-Ups (ring dips for ladies)

10 Handstand Push-Ups (1 abmat for ladies)

20 Toes to Bar

30 Burpees

50 Double Unders

500m Row

Regular Schedule this Weekend!  Saturday is “Shred-Sesh” at 9am and Partner WOD at 10am.  Sunday at 10am is Energizer WOD!


Friday’s Training:

CrossFit:

WOD: THE CHIEF:

Complete 5 Rounds – Score is total rounds / reps completed:

3 MINUTE AMRAP OF:

3 POWER CLEANS (#135/95)
6 PUSH UPS
9 AIR SQUATS

1 MIN REST.

Fusion (7:00am & 6:30pm):

GO THROUGH THIS STATION ROTATION 2 X (TOTAL 40 MIN PROGRAM):

AMRAP 4 MIN :
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M Each Arm)

REST 1 MIN

AMRAP 4 MIN:
40 M KB FARMER’S CARRY (4 x Floor)
100 M RUN

REST 1 MIN

AMRAP 4 MIN:
10 BOX STEP UPS
10 AIR SQUATS

REST 1 MIN

AMRAP 4 MIN:
200 M ROW
6 BURPEE OVER ROWER

REST 1 MIN