Posted by Lela on March 8, 2014, 9:02 pm in Nutrition
2 lb. wild caught shrimp, peeled and de-veined
2 tsp of coconut oil or ghee (clarified butter)
1 inch ginger root shaved and grated
2 garlic cloves peeled and chopped
1 small tomato peeled and diced-or 1 tsp tomato paste
¼ cup yellow onion diced
1 chili diced (optional)
2 tbsp curry powder. I like Madras Curry powder you can find at specialty Indian shops.
1-3 cups water
½ cup coconut cream
Seasonal root veggies:
½ cup diced parsnips
½ cup diced carrot
½ cup of English peas (optional)
In a stew pot over medium heat add coconut oil or ghee. Add ginger, garlic, tomato, onion and chili (if used). Allow mixture to caramelize. In a separate cup, mix curry with enough water to make a paste. Add the paste to the pot and stir; be careful not to burn the curry. Add 2 cups additional water to the pot along with root veggies like parsnips, carrots stew for 30 minutes over medium. Stir in the shrimp and peas cook for 3-5 minutes or until shrimp turn opaque. Finally stir in coconut cream and serve over cauliflower rice. Garnish with chopped fresh parsley and cilantro.
Notes: 1 Partner Works at a time (except on synchronized portions). Ideally each team will have one setup for each movement, so try to partner up with someone of similar abilities. Scale HSPU as needed- add abmats to decrease ROM or piked pushups over box. Scale for MU is bar muscle ups with a band or jumping bar muscle ups.
Light 400 m jog Posterior Chain Flossing x1′ Swan Stretch x1′ Pigeon Stretch x1′
13 doing work
As many of you found out the hard way after 14.2 , tearing your hands is awful. It not only hurts, but affects your performance mid workout and also will impair your training for the following 5-7 days. Here is a great article on hand care specifically for the crossfit athlete:
Friday Night Lights at MDR starting at 5pm! Click HERE to assign yourself to a heat. Last week was a great turnout even with the rain. Come to sweat it out, or show support and cheer on your fellow PCFers to get to that 2nd, 3rd, or 4th round! If you can’t make it Friday to do the workout, please try to schedule a time during Open gym and find a person who can judge you. Email us at firstname.lastname@example.org if none of these times work for you. You have until Monday to complete this workout and turn in your score.
Keg Drill, 2 min OH Band Distraction Gristles and Groiners PVC Dislocates
Row 500M 2 Rounds 10 Push Press with Bar 10 Back Squats 10 Push Press behind the neck with Snatch grip 10 Overhead Squats 15 Lat Activations using 3 different grips 10 Knees to Elbows
Review movements, judging standards, score keeping, timing of heats, and workout setup
Notes: For the Overhead Squats, the hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
For the Chest to Bar Pullups, a dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone.
External Rotation with Theraband, 15 reps each side Shoulder Circles with Theraband, 15 reps each direction each side 15 Calf Raises each side 60 sec Hollow Hold
We all knew it was coming….those dreaded Chest to Bar pullups. Or maybe those overhead squats are your nemesis. All the negative, self doubting thoughts may be filling your head tonight to try and talk yourself out of doing this workout. I hear alot of people already asking “Why even try if I can’t get into a full ROM squat, or even close to touching that pullup bar?” My answer is because you never know. We all learned from last Friday that those who were doubting their abilities with double unders, actually did more reps than they even believed they could. They showed up, gave it their all, and performed some amazing feats and even surprised themselves of what they could do. This week is no different. You just have to ignore those voices in your head and see what happens. Even if you have never gotten a chest to bar pullup, just try to get one rep. If you fail, that is ok. You will have a chance to perform the first 10 Overhead squats for an official score of 10 and then you can scale the rest of the workout how you normally would and see how far you can make it. Use this as a baseline of where you are at this year for the Open so that when you sign up next year, you can compare and see how far you have come. Don’t let fear stand in the way of your potential….there’s always a new PR waiting to happen.
10 Bar Taps 10 Pushups 10 Knees to Elbow 10 V-Ups or Tuck Ups 20 Mountain Climbers
4 Rounds: 10 Hollow/Arch Swings on High Rings 10 second Hanging L or Tuck sit on bar 5 Strict ring dips + 5 second support hold
Notes: Set up boxes if needed to perform dips, 5 second hold is after each rep. Focus on staying smooth and tight with the swings starting low and gradually increasing range of motion. If you feel good, go for a muscle up!
For quality: 50 Push-ups using as few sets as possible and with perfect form -then- 10-8-6-4-2 reps for quality: Pistols, alternating Strict pull-ups -then- 50 Hollow rocks
Notes: Find a challenging scale for the pistols and work towards greater range of motion. May perform Cossack squats as needed. Use bands as needed for the strict pull ups.
20 Sit up to Straddle Hold Pancake split, 2 minutes 20 Sit up to Pike Hold Pike Stretch, 2 minutes
To give some context to the above picture, in the top left frame I am getting absolutely crushed by 165 pounds on a PR snatch attempt in a competition during the Spring of 2012. Notice my super wide catch position, piss-poor hip mobility, feet rotated almost 180 degrees outwards indicating weak glutes, compromised overhead stability because of lack in scapular retraction and thoracic mobility…the 160 pound attempt (PR at the time) in the top right frame doesn’t look much better.
The 2013 Open further reinforced the fact that I had some major hurdles to overcome in the weightlifting and mobility departments. I went into it a few months after surgery on my leg and it showed me what I didn’t want to look at- everything was a weakness, but some things were worse than others. Then look at me in the bottom frame of the picture above at the Winter Shakedown. I am power snatching 175 pounds…for a double. I am thankful I was able to discover and address my weaknesses.
I am by no means a great lifter yet, but I am elated with the progress I have made every time I look at this picture. I still recognize how much I have to improve if I want to lift like McCoy. It seems like an insurmountable task. I remember the first time I walked into MDR he was snatching 100kg like it was an unloaded bar. I was blown away and intimidated. Now, 100kg is an attainable goal of mine that I will achieve within the year, but you can bet your eyes I will be celebrating every PR between now and then.
The point of this story is that it is too easy to be intimidated by the always large task of improving to a level of expertise in any skill. Especially when you compare yourself to others. The Open leaderboard doesn’t help. It is too easy to think “oh I suck” when you compare yourself to others. Ditch that mindset, start recording where you are now (if you haven’t already), set a goal, and adopt a behavior that is conducive to achieving that goal. Look back after 1 month, 6 months, 1 year and see how far you’ve come. Celebrate progress.
This week I challenge you to:
1)Only compare your current self to your old self, not others, for the remainder of the open. Celebrate improvement.
2)Write down the weaknesses the open exposes in a positive and actionable manner. For example “I will get better at double unders because I will ask a coach (or Causey) for help and practice once per week for 10 minutes on my own.”
EIE Retest Day! Don’t overdo it in the strength portion today if you are an official challenger:)
Track Night at 6pm and Yoga at 8pm – Sign up HERE!
Wednesday, March 5, 2014
Scapular Push Ups Bird Dogs Foam Roll T-Spine
:30 Plank 20 Mountain Climbers 5 Inch Worms 10 Push Ups 10 Tuck Ups 5 Inch Worms 20 Mountain Climber :30 Handstand Hold
A) 4xME Handstand Pushup progression – 90 sec rest B) 4×5 Good mornings, moderately heavy – 90 sec rest
Notes: Alternate A/B. Emphasize full range of motion and quality movement for your HSPU variation. Perform good mornings with control and only go as far as your hamstrings will allow. Do not round the back!
A) 4×10 second Handstand hold +ME HSPU-90s rest B) 4×8 Good mornings- 90 sec rest
Notes: Hold handstand for 10 seconds and then immediately perform as many HSPU as possible, kipping preferred. Emphasis on using hip drive and maintaining contact with the wall.
Notes NOTES: Good mornings can make you very sore. So for those of you that are participating in the Open on Friday, don’t go too heavy!
Conditioning – EIE Retest!
7 Minute AMRAP:
3 Clean and Jerks (135/95) 3 Toes to Bar 6 Clean and Jerks (135/95) 6 Toes to Bar 9 Clean and Jerks (135/95) 9 Toes to Bar If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc. until the time cap hits.
This is it!! Go for glory on this one and don’t forget to log your results on the google doc HERE!
Cobra Stretch, 1 minute Wrist Mobility Pigeon, 1 minute each
In case you wanted to feel any worse about your 14.1 performance, here are the world records from Sam Briggs (472 reps) and Dan Bailey (461 reps). These are seemingly unfathomable scores and highlight the sheer work capacity of the highest level athletes in this still growing sport. Everything is relative. Dan Bailey and Sam Briggs have always been good athletes. But, I guarantee, when they started CrossFit they never dreamed they would hold world records or do nearly 500 reps of ANY movements within a 10 minute window. So it is for every one who enters the gym and commits to this whole CrossFit thing long term. It works. When done with thought and a long term approach, it produces a stimulus that provides reoccurring moments of “Wow, I never dreamed I would do what I just did”. That is what we chase and what keeps us showing up and working our asses off. It is not just getting in shape. It is doing things you did not know or think were ever possible. Hopefully, today’s EIE retest provides one of these “WOW” moments as the your nutritional and training changes culminate into a measurable improvement in performance.
20 Jumping Jacks 10 Good Mornings 10 BTN Snatch Grip Push Press 10 OHS 2x’s: 1st rd Power, 2nd rd Squat 5 Snatch Balance 5 Hi Hang Snatch 5 Hang Snatch
4x 3 Sotts Press – Rest 90 seconds 4x 5 Hang Snatch from Position 2 – Rest 90 seconds
Note: This is a technical day, so keep the weight light and focus on form! Alternate between A and B sets adhering to the rest time. Perform Sotts press at the maximum depth you can comfortably hold an overhead squat. For some of you this might only be a few inches! You should be able to use the same bar for the hang snatches, just change the weight as needed so you can perform these reps perfectly. Ideally these snatches will be performed to the same squat depth as the Sotts Press. Emphasize chest up and hamstring loading for each rep.
6 Rounds for time: 20 Double Unders 5 Burpees 5 Thrusters (115/75) -12 min cap-
Notes: Weight on the thrusters should be challenging, but doable for all 5 reps unbroken. Scale for Du’s will be 60sec of attempts or 60 singles.
With the Open in full swing and pull ups not in 14.1, we all know that means….they are coming! We have been working super hard on gaining the strength for this gymnastics move so now it is time to study technique. Reviewing videos from many sites to give you a variety of cues is the best way to find your path to figuring out the butterfly. Even for those athletes that have the butterfly already, a little video review is a good refresher. Study up and practice practice practice!