Inflammation

DIP PROGRESSIONS

 

Level 1:

Focus is on Horizontal pushing (the perfect plank push up) under control in perfect positioning. Scapular strength and core strength are even. Body moves as one piece through full range of pushing motion.

Test/ Mastery: 1 Unbroken Set of Perfect Bodyweight Push Ups (8-10 Controlled W / 18-20 Controlled M)

Pre-WOD Skill 5 MIN: EMOM 5  (2-3 / 4-5 reps) @  30X1 (may scale to roll ups if beginner)

Level 2:

Focus is on stability hold at top and bottom of rings and working on vertical pushing. Here we spend time drilling jumping negatives with stability holds at top and bottom of ring positions.

Test/ Mastery: Jumping Ring Dip Negs @ 4112 (4-6 reps / 8-10 reps) ; rest 90 sec x 4 sets

Pre-WOD Skill 5 MIN: EMOM 5 (2-3 Reps / 5-7 Reps) @ 4112

Level 3:

Focus is on perfect bodyweight Dips on Rings with external rotation stability hold at top.

Test/ Mastery: Perfect Bodyweight Ring Dips (W 5-7 Ring Dips w/ 10 sec hold on last) / (M 8-10 Dips w/ 15 sec hold on last) x 4 sets; 90 sec rest between sets

Pre-WOD Skill 5 MIN: EMOM ((1-2 / 2-4 w/ 5 sec hold on last rep)* Goal is as much external rotation on hold at top

Level 4:

Focus is on building strength in weighted dips and working kipping dips for assist on future MU work.

Level 6: Advanced HS Work – Walks

A: Beginner: Kick up to HS – Walk to Wall / Back away 1 Ft from Wall – each attempt

B: Intermediate: Max Attempts x 10 MIN – 10 M + (add 10M each round for AMMAP)

C: Advanced: Add OBSTACLE course to HS Walk. Practice turns around cones, up and over plates

DAILY EMOM 5

I suggest that the daily EMOM 5 is open to interpretation. Depending on Level, athlete should select one component and work it for 5 Minutes. For example, practice HS kick ups to wall in perfect body position, practice free standing holds, practice shoulder taps, or practice 1-3 Negs every minute.

DIP PROGRESSIONS

 

Level 1:

Focus is on Horizontal pushing (the perfect plank push up) under control in perfect positioning. Scapular strength and core strength are even. Body moves as one piece through full range of pushing motion.

Test/ Mastery: 1 Unbroken Set of Perfect Bodyweight Push Ups (8-10 Controlled W / 18-20 Controlled M)

Pre-WOD Skill 5 MIN: EMOM 5  (2-3 / 4-5 reps) @  30X1 (may scale to roll ups if beginner)

Level 2:

Focus is on stability hold at top and bottom of rings and working on vertical pushing. Here we spend time drilling jumping negatives with stability holds at top and bottom of ring positions.

Test/ Mastery: Jumping Ring Dip Negs @ 4112 (4-6 reps / 8-10 reps) ; rest 90 sec x 4 sets

Pre-WOD Skill 5 MIN: EMOM 5 (2-3 Reps / 5-7 Reps) @ 4112

Level 3:

Focus is on perfect bodyweight Dips on Rings with external rotation stability hold at top.

Test/ Mastery: Perfect Bodyweight Ring Dips (W 5-7 Ring Dips w/ 10 sec hold on last) / (M 8-10 Dips w/ 15 sec hold on last) x 4 sets; 90 sec rest between sets

Pre-WOD Skill 5 MIN: EMOM ((1-2 / 2-4 w/ 5 sec hold on last rep)* Goal is as much external rotation on hold at top

Level 4:

Focus is on building strength in weighted dips and working kipping dips for assist on future MU work.

Level 6: Advanced HS Work – Walks

A: Beginner: Kick up to HS – Walk to Wall / Back away 1 Ft from Wall – each attempt

B: Intermediate: Max Attempts x 10 MIN – 10 M + (add 10M each round for AMMAP)

C: Advanced: Add OBSTACLE course to HS Walk. Practice turns around cones, up and over plates

DAILY EMOM 5

I suggest that the daily EMOM 5 is open to interpretation. Depending on Level, athlete should select one component and work it for 5 Minutes. For example, practice HS kick ups to wall in perfect body position, practice free standing holds, practice shoulder taps, or practice 1-3 Negs every minute.

Cycling classes are all the rage in the fitness industry right now.  People love getting their “spin” on, and one of the reasons why is that those type of classes share the great community experience that we love at CrossFit.

For some time now, we’ve been hearing the call to expand our ultra-popular momWOD to 5 days a week.

We’re going to do one better though…we’re going to expand AND make it an ALL-NEW experience!

Starting on Tuesday, September 6, every Tuesday & Thursday at 9:30am-10:30am, we will be introducing a new regular class called “spinWOD“!

This class won’t just be an hour on the Assault Air Bike (nobody wants that!), but it will incorporate the bike in each class in rotation along with other cardio based movements.

Be ready to move.  Be ready to sweat!

To launch this exciting new opportunity for all of you, we’re offering this class to ALL of our members for the first 2 weeks FREE!

Try it out, see how you like it, tell your friends!
http://www. crossfithighvoltage.com/spin- wod/

Of course Day Care will be provided during this time, and….there is also a new shipment of Assault Bikes coming!

We’ll see you there!


This week we have our continuing strength program for the back squat and pull-up.

Something kind of awesome though- we’re adding a bench press progression to Fridays before the team workout for the next few weeks!

This week you’ll see a lot of steady state “aerobic power” training. This means you aren’t looking to train the sustainability of the aerobic system as much as energy it can generate in a shorter time frame.

Repeat-ability under fatigue and learning how to pace yourself will be important.


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Glute & quad strength (high bar back squat)
  • Barbell cycling & neurological endurance (WOD)

Tuesday:

  • Pulling strength (mixed grip pull-ups)
  • Pressing, plyometrics, & core endurance (WOD)
  • Unbroken sets (WOD)

Wednesday:

  • Olympic Weightlifting technique (clean & jerk)
  • Lactic threshold repeats (WOD)

Thursday:

  • Tempo shoulder press strength (single arm db press)
  • Tempo back & shoulder pulling strength (single arm row & fly)
  • Aerobic capacity (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every :90/ 12 MIN (8 sets):

2 Back Squat @ 90%

Followed by…

One set of:

8 Back Squat @ 75%

B) WOD: 5 RFT:

8 front squats
8 shoulder to overhead
200m run

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

6 SETS:

4 MIXED GRIP PULL-UP @42×1 or 42A1; REST 2 MIN

B) WOD: 15 MIN AMRAP:

4 HSPU
8 BOX JUMP
12 T2B

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: 6 Strict Press; rest 30 sec
A2: 12 Push Press; rest 30 sec
A3: 24 Wall Ball ; rest 2 minutes

WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS
In keeping with my series from last Monday, I’d like to go a little long here again today to talk about…

Inflammation!

No, it isn’t the name of a heavy metal station on Pandora for us to rock out to when we’re crushing our WODs.  Sadly, it is one of the major villains fighting against our ultimate health and longevity.

We’ve often been told that the main culprit in heart disease (which is the #1 killer of Americans) is cholesterol.  Conventional wisdom says to lower our cholesterol we need a diet low in fat, and this advice over the years has led to the standard American diet.

I don’t need to tell you that the standard American diet (ironic the abbreviation is SAD?) isn’t working.  The sheer number of people spilling out of their motored carts at any major theme park will tell you that!

The shift to a low fat diet created an explosion of chemical and preservative laden food, along with replacing all that fat with tons of sugar. All of these things cause chronic inflammation, which if not present wouldn’t allow cholesterol to accumulate in the wall of our blood vessels in the first place.

Inflammation is simply your body’s natural defense to foreign bacteria, toxins or virus.  If we chronically expose the body to foods the human body was never designed to process, chronic inflammation occurs.

The main food culprits here are processed carbs (sugars and flours), excess omega-6 (corn, soy, and sunflower oils), and trans fats (like hydrogenated oils) which add to a food’s shelf life.  Sadly, we can’t even trust food labels these days as legal loopholes have allowed for creative labeling.  Instead read the ingredients list and if you can’t pronounce it, you don’t want it in you.

When we consume simple carbohydrates such as sugar, blood sugar rises rapidly and our pancreas secretes insulin which drives sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar.  This causes your blood sugar to rise producing more insulin which causes the glucose to become fat.

What does all this have to do with inflammation?  All of these things are like sandpaper to the very delicate walls of your blood vessels. When they aren’t allowed to heal before the next attack, this repeated injury sets off big time inflammation.

The answer to fighting inflammation when it comes to food is a return to their natural state. To build muscle, eat protein and choose the complex carbohydrates found in fruits and vegetables.  Eliminate inflammation causing omega-6 fats, sugars (generally anything ending in ‘ose’), white starches, and the processed foods that are made from them.

Stress, smoking, genetics, and over training are also significant contributors to inflammation.

Exercise actually causes inflammation! When regulated properly and allowed to heal during rest and recovery though, it become beneficial rather than dangerous.  A degree of inflammation is necessary to get results like hypertrophy, increased stamina, strength, and improved work capacity.

Your body gets stronger via the inflammatory response to the stress by rebuilding its tissues for future demands.

I’m getting into subject matter that I could go on for a very long time about.   My guess is that you already have an idea of what you should be doing, but we’re all constantly burning calories on making excuses of why we can’t do what we know we should be.

I challenge you all to get back to basics and start taking a pro-active approach to reducing the inflammation in your life.  Do a little reading, and ask some questions.


Monday’s Training:

CrossFit:

Group Warmup 

PRE-SKILL 5 MIN: Practice HSPU / INVERSION PROGRESSION

Strength, Technique & Development: Week 4 Split Jerk – Test 1RM

15 MIN to establish 1RM SPLIT JERK.

Non Testers Training Program: ALT. EMOM x 12 MIN

MIN 1: 4 UB STRICT SHOULDER PRESS
MIN 2: 8 UB PUSH PRESS (or Push Jerk or Split Jerk if comfortable)

WOD: FOR TIME/15 MIN CAP:

1000 M ROW (for time)
+
AMRAP IN TIME REMAINING:
7 POWER CLEANS (135/95#)
5 HSPU
3 MUSCLE UPS
1 ROPE CLIMB

Fusion:

AMRAP 40 MINUTES:

400 M RUN
20 M SINGLE ARM DB WAITER’S CARRY (EACH ARM)
30 WALL BALLS
20 M BEAR CRAWL
30 SIT UPS / T2B
20 M HEAVY KB FARMER’S CARRY

momWOD:

Body Composition

3 SETS:
A1: Tempo Ring Rows @40X1; 6-8 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: Box Dips x 12-15 Reps; rest 60 sec

WOD: Station Rotation (3 Stations, 5 Sets) 15 min

MIN 1: ROW 8-10 CAL
MIN 2: PUSH UPS / ROLl UPS 10-12 REPS
MIN 3: DB SQUAT CLEANS (From floor) 10-12 REPS


Tuesday’s Training:

CrossFit:

3 ROUNDS – EACH ROUND HAS A 9 MINUTE TIME CAP. 2 MIN REST BETWEEN ROUNDS.

ROUND 1 (0-9 MIN) / REST 9-11
ROUND 2 (11-20 MIN) / REST 20-22
ROUND 3 (22-31 MIN) / FINISH

IN 9 MINUTES COMPLETE:

400 M RUN
21 KB SWINGS (53/35#)
12 PULL UPS
10 SNATCH (50/25#)
8 BURPEES
20 WALL BALL
AMRAP DOUBLE UNDERSR IN TIME REMAINING*

REST 2 MIN

*SCORE IS TOTAL DUBS FOR ALL 3 ROUNDS.

Fitness:

COMPLETE 3 SETS / REST 2 MIN BETWEEN
A1: Back Squats x 6 Reps (HEAVY)
A2: DB Walking Lunges x 12 Reps (EACH LEG – total 24 steps)
A3: Box Step Ups (Lateral) x 24 Reps (EACH LEG – total 48 steps)
rest 2 min

WOD: AMRAP 10 MINUTES

10 WALL BALL
10 PUSH UPS