140317 Mon – Benicia classes are “Bulking” nicely!
Swing by and check out a class anytime. If you are a current member of a Diablo Gym, your membership works at BCF as well!
(Click here to see the schedule, more classes are slated soon)
DON’T FORGET TO WEAR GREEN! (The coaches may make you do burpees otherwise!)
Mobility: Hip Mobility.
Skill Practice Warm Up: Goat Practice. Remember to spend 5-10 minutes working on the same goat each week. After a few weeks (or a couple months), you should see improvement on this skill and you can move onto the next ‘goat’ in you herd!
Goats are generally movements that you are terrible at, but they can also be mobility issues! (Spend the goat time today doing extra mobility and accessory movements if that is the case for you).
Workout: Front Box Squat
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
We are halfway through our ‘front box squat’ strength cycle. The weight should still be very ‘doable’. Remember that we want these boxes to be set well below parallel. They should be an inch or two above when you’d ‘bounce’ out of a front squat. For just about all people, that means in the 8-12 inch range. The pause at the bottom should be 3 seconds minimum, where you keep your core fully engaged. The legs can go down to 50%, but no less. Rising off of the box should be straight up with no ‘tipping’ or leaning’ forward of the torso.
Each strength focus workout we are looking to progress by either adding weight to the last workout, or by adding reps to a weight you did before. Today’s doubles mean that you should be adding 5-10lbs over what you did last session for doubles or just doing the new weight you did for singles, but now for two reps per set.
Superset: Single arm dumbbell shoulder press
7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)
For the single arm shoulder press, remember to start with your weaker side (and use that side to dictate how fast you progress weights). Don’t bend or corkscrew as you press the weight overhead. If you were wearing a zip up sweater, the zipper should stay straight up and down the entire time.
If you accidentally pick the wrong weight and you cannot accomplish 7 sets of 2 reps across, go ahead and finish the sets with a lighter dumbbell (but with perfect form!)
Metabolic Conditioning Workout: “The Boys Be Home Again” (Happy St.Patrick’s day!) – In 7 minutes perform:
20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
Then max rounds with the remaining time:
8 toes to bar
12 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight o 30lb/20lb.
Coaching Tips: Break the thrusters up into small fast sets early on. Use a good rack position (high elbows, dbs on shoulders if possible) to drive the dbs up with your legs. Make sure you lock out each thruster at the top (dumbbells over the tag of your shirt, not out in front).
Link the toes to bar into big sets if possible, but don’t endanger your hands (it isn’t worth ripping!!!). Drop to smaller sets, even singles, if you need to, but try to keep moving.
Make sure you use your fingers and wrist to whip the ball up over the line. Be careful with your first rep after the thrusters because you may end up throwing the ball too high! Get through these fast (bigger sets) so that you have more time to break up the toes to bar.
Compare To: New Workout!
Videos: Back sore from 14.3? Do some reverse hypers this week! Reverse hypers are absolutely MONEY when it comes to making tight backs feel better. Do 3 sets of 10 reps with an easy weight (start light and go up if necessary). It will feel like you got a massage!
3 weeks into the CrossFit Open… What is coming!?