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Team,

Better late then never!

See the top 3 below:

1.No easy way out – “Among people with knee osteoarthritis who have significant knee pain and effusion-synovitis on magnetic resonance imaging, 2 g/d of daily krill oil supplementation did not improve knee pain over 24 weeks compared with placebo.” – (Krill Oil)

2. Red Light Therapy and Healing Tissues – Knowing that PBM therapy can reduce oxidative stress and inflammatory responses in muscle tissue, researchers examined how it would act upon biceps muscle performance, fatigue development, and post-exercise recovery…It was concluded that pre-conditioning of the muscles with PBM therapy not only increased endurance for repeated elbow flexion against resistance, but also decreased post-exercise levels of blood lactate, CK, and C-reactive protein (24) (Red Light Therapy)

3. Learn How To Slow Down For Your Own Good – High-intensity horizontal decelerations occur frequently in team sports and are typically performed to facilitate a reduction in momentum preceding a change of direction manoeuvre or following a sprinting action. The mechanical underpinnings of horizontal deceleration are unique compared to other high-intensity locomotive patterns (e.g., acceleration, maximal sprinting speed), and are characterised by a ground reaction force profile of high impact peaks and loading rates. The high mechanical loading conditions observed when performing rapid horizontal decelerations can lead to tissue damage and neuromuscular fatigue, which may diminish co-ordinative proficiency and an individual’s ability to skilfully dissipate braking loads. Furthermore, repetitive long-term deceleration loading cycles if not managed appropriately may propagate damage accumulation and offer an explanation for chronic aetiological consequences of the ‘mechanical fatigue failure’ phenomenon. Training strategies should look to enhance an athlete’s ability to skilfully dissipate braking loads, develop mechanically robust musculoskeletal structures, and ensure frequent high-intensity horizontal deceleration exposure in order to accustom individuals to the potentially damaging effects of intense decelerations that athletes will frequently perform in competition  (Deceleration Training)

Struggling With Handstand Push Ups?

Handstand push ups can be the white whale for a lot of people when it comes to the CrossFit gym and learning all the requisite skills.

Give this video a look if you are not quite there yet and need some drills and steps to take to get you upside down on that wall!

Remember, implement these skills for several months to see progress!

#AlwaysTrain

Always Train CWC Workout Sample

CWC stands for Conditioning, Weightlifting, and Calisthenics and the program seeks to Improve your Snatch and Clean and Jerk with technical drills, progressions, complexes and sport specific prehab and accessories. Increase body weight strength and control through strict Gymnastics exercises.

Improve cardiorespiratory fitness with GPP and conditioning sessions, all while building a resilient and aesthetic frame to keep you looking and feeling your best.

Workout Notes

Welcome to Week 3, Day 5 of your 12 Week Cycle! We have No Hook No Feet Snatch and Cleans on the Friday menu for this first block. Keeping the feet connected to the floor will help you feel your legs in the leg drive, and removing the hook grip will help you become more aware of your lats, so that you work harder to use the lats to keep the bar close to the body. Weights will be lighter in this first week, and build as the weeks progress.

General Warm Up

Start your session off with this 15 minute General Warm Up with step by step instructions.

Prep Exercises

2 Rounds:

15-20 Side Lying Shoulder External Rotations per side keeping the shoulder and scap depressed, and elbow connected to the body. Keep weight light and get a good pump in the rear delt.

10 alternating Dead Bugs keeping the deep core engaged. The lower you extend the leg, the harder the core will work.

10-15 Single Leg Hip Thrusts per leg with a 3 second glute squeeze at the top of each rep. Keep the standing shin vertical and ribs pulled down towards the pelvis to load the glutes.

Empty Bar Snatch Prep:

3-5 Snatch Deadlift
3-5 Snatch Grip Upright Row
3-5 Snatch Grip Press to Squat
3-5 Muscle Snatch into Squat
3-5 Drop Snatch
3-5 Tall Snatch
3-5 Snatch from Power Position
3-5 Snatch Pull

No Hook No Foot Snatch

1 No Hook No Feet Snatch at 60% of 1RM Snatch
1 No Hook No Feet Snatch at 70%
1 No Hook No Feet Snatch at 75%
1 No Hook No Feet Snatch at 80%
Then build up to a top single No Hook No Feet Snatch

Empty Bar Clean Prep:

3-5 Clean Deadlift
3-5 Upright Row
3-5 Muscle Clean into Squat
3-5 Tall Clean
3-5 Clean from Power Position
3-5 Clean Pulls

No Hook No Feet Clean

1 No Hook No Feet Clean at 60% of 1RM Clean
1 No Hook No Feet Clean at 70%
1 No Hook No Feet Clean at 75%
1 No Hook No Feet Clean at 80%
Then build up to a top single No Hook No Feet Clean

Back Squat

Build up to a 3RM Back Squat

Technique Tips:
-Take a big breath at the top of each rep and expand the midsection 360 degrees. You want to feel a ring of pressure surrounding the spine.
-Pull elbows down and together towards the glutes. This will help keep the upper back and lats tight, which helps keep the torso upright.
-Control the eccentric by maintaining tension in the legs as you lower into the squat. Maintain tension in the legs as you hit the bottom of the squat so that you can “react” to the floor and drive up as explosively as possible.
-Push through the whole foot and feel even weight under the big toe, pinkies and heels from start to finish. This allows for a strong leg drive. The better you can use the legs, the less you need to use the lower back.

Core

3 Rounds:
30 second Suitcase Walk each side going as heavy as you can while keeping the torso tall (no leaning sideways)
30 seconds Side Plank with Static Banded Row each side
10-12 Landmine Twist (5-6 reps each side)

—

Alexandra Bailey

AlwaysTrain

M.S. Kinesiology, CrossFit L2, USAW L1, Pn1

Crossfit-Gymnastics-Weightlifting-Sports Nutrition

THE NEWS

If you haven’t yet be sure to give the 1stphorm youtube channel a follow and turn on those notifications!

I had the pleasure this past week to hang out with Hannah Barron catching catfish down south!

Stay tuned to their channel for when the video drops!

In other news the gym is about to have an overhaul when it comes to flooring. I picked up enough Regupol Aktive Flooring to cover the current space in a 1/2” thick mat. I choose 1/2 to be certain my concrete would withstand dropping heavy weight from overhead.

Prior to picking up the Regupol Aktive flooring, I had put the basic stall matts down to protect the concrete floor. The trouble with these is they often separate and you can see how I solved that problem with a simple solution below on my youtube channel.

Whether it’s stall mats, roll out flooring or snap together, take a look at everything Rogue Fitness has to offer when it comes to protecting your concrete here!

#AlwaysTrain