Attention Elevation Nation! Ben and Dan will be competing in their first Crossfit Competition on Saturday 12/7/13. These two have been training their asses off, and it is going to be very exciting to watch them dominate some chumps, and reap the rewards of their hard work.
5X5 HBBS @75% of 1RM
Tabata Ring Holds
8 min AMRAP
10 Pull ups/Ring Rows
20 Jump Change Lunges
Today's squats require that you have an up to date 1RM (one rep max). If you have not attempted a 1RM with in 3 months, find it today instead of the 5X5. After the general warm up, there are many different rep/set schemes you can use to effectively and safely work up to your true 1RM. One way would be to start with 8 reps @30-50%, then 5 reps @60%, then 3 reps @70%, then 1 rep @80%, 1 rep @90%, 1 rep at your current 1RM, or 100%, and then finally 1 rep at your new max. Rest should be short, only enough time to add weight, at the beginning and get longer as the weight increases.
Tabata, as described on T Nation.com
Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
For Tabata ring holds, you will be holding yourself in the "top" of a ring dip. Your elbows should be extended and locked, triceps on. Your shoulders should be externally rotated causing your palms to face each other and the rings to be parallel. Think about activating your middle traps and rhomboids, squeezing your shoulder blades together and down. Your hands/rings should remain in contact with your hips, as best you can- this is the hard part. Maintaining this close contact will require incredible chest and shoulder strength. Doing it for 8 rounds of 20 seconds, with only 10 seconds rest will feel like you chest is separating from your sternum. RELAX YOUR MIND! This is hard enough on your muscles, try to go to your happy place and train your mind to work through it. Doing most exercises in a Tabata format you will definitely feel the aerobic element, however since we are maintaining isometric contractions your heart and lungs will not take the same hit as your chest and shoulders.
For the conditioning, if you have to use anything above a purple/orange band for your pull ups, you will be instructed to preform ring rows instead. These are a great way to gain pulling strength. Maintain a rigid torso, and create an angle with your body and the floor that is as close to parallel as possible for every rep. We are trying to increase the amount of our members that can do unassisted pull ups, and bands do not help anyone. They add momentum in the wrong places, and create a crutch that limits the amount of shoulder strength gained by a pull up. Ring rows on the other hand put all the attention on your "pulling" muscles and require your "core" to keep you from sagging.
Men: Mean Gene 7+18 Rx, Whippet 7+8 Rx, Sprinks 6+13 Rx
Women: Dr. Sunshine 5+13 Rx, Becca 5+8 Rx, Casey 6+30