Wednesday, December 30, 2015

FORTY SEVENTH BRO SESSION ANNOUNCEMENT





“Ryan” 

5 rounds for time of…
  • 10x push press (135#/95#) 
  • 20x step ups (24in box) 
  • 10x deadlift (225#/155#) 
  • 200m farmers carry (140#/80#)
*After Round 1 -- Run 800m
*After Round 2 -- Row 1K
*After Round 3 -- 200 Double Unders
*After Round 4 -- Bike 1 Mile
*After Round 5 -- Ski Erg 800m

WOD DATE AND TIME: SATURDAY 1/2 @ 12:30PM


Tuesday, December 15, 2015

FORTY SIXTH BRO SESSION ANNOUNCEMENT




For time:

  • 30-20-10
    • Wall Balls
    • Sit-ups
Then,

7 Rounds:
  • 7 Cleans (135#/95#)
  • 7 Bar Facing Burpees
  • 200m Sandbag Run (80#/60#)

WOD DATE AND TIME: SATURDAY 12/19 @ 12:30 PM

Tuesday, December 8, 2015

FORTY FIFTH BRO SESSION ANNOUNCEMENT






2 rounds:
  •  Run 1 mile
  •  Row 2,000 meters 
  • Run 800 meters 
  • 50 burpees 
*rest 5 min between rounds

THERE IS NO SCHEDULED DATE AND TIME FOR THIS BRO SESSION.

Thursday, December 3, 2015

FORTY-FOURTH BRO SESSION ANNOUNCEMENT

Barbells For Boobs

"Grace"



For Time:

  • 30 Clean and Jerks (135#/95#)

As many of you may already know this is one of our signature annual fundraisers and the cause is near and dear to our hearts. The monies raised through this event go toward the preventive care and treatment of breast cancer. We are asking everyone to join us either Saturday or Sunday at regular class times to perform this benchmark WOD. We are also asking for a small donation of $35 that will immediately be pledged to Mammograms in Action.

Wednesday, November 25, 2015

FORTY THIRD BRO SESSION ANNOUNCEMENT




"300"





Complete the following for time…
  • 25x Burpee Pull-ups
  • 50x Deadlifts (135#/95#)
  • 50x Clapping Push-ups (on to bumpers 45#/25#)
  • 50x Box Jumps (30"/24")
  • 50x Floor Wipers (135#/95#)
  • 50x KB Clean and Press (24kg/16kg)
  • 25x Burpee Pull-ups


WOD DATE AND TIME: SUNDAY @ NOON

Thursday, November 19, 2015

FORTY SECOND BRO SESSION ANNOUNCEMENT






Complete 4 rounds for time of…
  • Run 800m
  • 50x KB swing (32kg/24kg)
  • 40x Jumping Lunges (ea leg = 1 rep)
  • 30x pull up


THERE IS NO DATE AND TIME FOR THIS BRO SESSION. YOU MAY COMPLETE IT AT 11AM SATURDAY OR DURING OPEN GYM ON SUNDAY.

Thursday, November 12, 2015

FORTY-FIRST BRO SESSION ANNOUNCEMENT

It would appear safe to suggest that we can proudly say "Mission Complete!" With much fanfare and support Team CFTR successfully reached our goal of participating in the 2015 NYC Marathon. That effectively represented the completion of a year long endeavor that was the original impetus behind the creation of the Beards, Bulking, Bros, Bras and Boardings blog and workouts. This journey proved to be everything we thought it might be and more. As the post mortem on our journey has been conducted a few things came to forefront:

1) Some of us did a great job of bulking last winter, but for some of us this backfired slightly. We would of course make more or less the same recommendations for this upcoming year, but we always advise caution.  Be careful that this does not take on a life of its own as we all want to stay healthy and fit and not have to struggle with losing unwanted weight come the spring and summer of 2016.

2) We did not manage to do any snowboarding last year and so this year we would like to firmly pledge that we will in fact hit the slopes a few times and express our fitness in a fun and different context. We will keep you up to date on these outings as they come up.

3) Running is hard work! We fully recognized this last year and we plan to provide more resources to help all of us get better and more efficient at it this next year so stay tuned for details.

4) We would like to put together another group that is interested in training for the 2016 NYC Marathon. If you think you would be interested please let us know. Once we have an idea who might want to participate we are going to put some things into motion for everyone. That being said, being interested does not mean you will be obligated to participate it simply means you would be willing to consider it and possibly start preparing for the possibility. This will ultimately be open to non-CrossFitters and non-members so please feel free to discuss the prospect with friends, family and even co-workers and see if they too might be interested in embarking on such mission for the next year. 

5) This blog started off with a weekly informative post as well as a weekly workout post. Eventually the informative posts trailed off and we would like to correct that and continue to use this as a forum to disseminate useful and pertinent information. Please feel free to let us know what you would interested in learning more about going forward and we will be happy to address these topics as well as a bevy of others.

That is all for now, so without further adieu here is our 41st Bro Session WOD (a.k.a Bro Session #1 Year #2)


   



Teams of two (*) perform AFAP:

Run 1 mile

50x Dead Lift (225/155)

100x Box Jump (24/20)

50X Power Clean (155/115)

100X Slam Ball (30/20)

50x Overhead Squat (115 / 75)

100x Burpees

50x Sand Bag Get Ups (40#/20#)

Run 1 mile

*Both partners run together. One person works movement while other is in leaning rest. Goal is equal distribution of workload. If Solo then halve the movement reps (or for a challenge do as is!)

Friday, October 2, 2015

FORTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #20




Bros and Bras

"Clovis"

For time:
  • Run 10 miles
  • 150 Burpee pull-ups
*you may partition the running and burped pull-ups any way you wish

WOD DATE AND TIME: THIS WOD WILL BE DONE ON YOUR OWN AND MY BE ATTEMPTED DURING REGULAR CLASS TIMES THIS WEEKEND.

Endurance

Run 10 Mile TT

Friday, September 25, 2015

THIRTY NINTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #19



Bros and Bras

"Double Jerry"

  • 1 Mile Run
  • 2K Row
  • 2 Mile Run
  • 2K Row
  • 1 Mile Run

Endurance

Run: 2 – 3 x 2mile Increasing Tempo starting first tempo interval at 85% of 5K TT pace, rest or jog easy 4 minutes between intervals


WOD DATE AND TIME: SATURDAY 9/26 @ 12:30PM

Friday, September 11, 2015

THIRTY EIGHTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #18





Bros and Bras

9/11 Tribute WOD

  • 2001m Row
  • 11 Box Jumps (30"/24")
  • 11 Thrusters (135#/95#)
  • 11 Burpee Chest to Bar Pull-ups
  • 11 Power Cleans (185#/135#)
  • 11 HSPU
  • 11 KBS (24kg/16kg)
  • 11 T2B
  • 11 Deadlifts (185#/135#)
  • 11 Push Jerks (115#/85#)
  • 2001m Row


Endurance

Run: 5 mile Tempo, descend mile splits by 5-8 seconds per mile


WOD DATE & TIME: THERE WILL BE NO DESIGNATED DAY AND TIME FOR THIS WOD. THIS BRO SESSION IS TO BE COMPLETED ON YOUR OWN.

Thursday, September 3, 2015

THIRTY SEVENTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #17



Bros and Bras

  • Run 1 Mile
  • Row 2K
  • 100 Burpees
  • Row 2K
  • Run 1 Mile



Endurance

Run: 75min Tempo @ 15-20 seconds back of 10K TT pace per mile

Thursday, August 20, 2015

THIRTY SIXTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #16



Bros and Bras:

Choice A: Participate in the Pascack Valley Triathlon (PV Tri) this Saturday (8/22) morning. There are still open spots and you can register at http://pvtri.com

 Choice B: Do your own triathlon (minus the swim).
  • 2000m Ski Erg
  • 10 Mile Bike Ride
  • 3.1 Mile Run

Endurance:

Run: 60min tempo @ 90% of 10K TT pace  

Tuesday, August 11, 2015

THRITY FIFTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #15




Bros and Bras:

10 Power Cleans 135#/85#

Row 1000m

10 Clean and Jerks 135#/85#

Run 800m

10 Power Snatch 135#/85#

Row 500m

10 Deadlift 135#/85#

Run 400m

50 Bar Facing Burpees


WOD DATE AND TIME: SATURDAY 8/15 @ 1PM

Endurance:

Run: 1-2 x (2mile – 1mile – 800m), rest/jog (5:00 – 4:00 – 3:00)

Wednesday, August 5, 2015

THIRTY FOURTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #14



Bros and Bras:

10 Rounds For Time:
  • 5 Power Snatches 115#/75#
  • 400M Run
  • 5 Power Cleans 115#/75#
  • 400M Run

WOD DATE AND TIME: SUNDAY AUGUST 9TH @ 1 PM

Endurance:

Run: 10K @ 90% of 10K TT

Tuesday, July 28, 2015

THIRTY THIRD BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #13



Bros and Bras:

  • 150 Cals on Rower
  • 50 Overhead Walking Lunges 95#/65#
  • 120 Cals on Rower
  • 40 Overhead Walking Lunges
  • 90 Cals on Rower
  • 30 Overhead Walking Lunges
  • 60 Cals on Rower
  • 20 Overhead Walking Lunges
  • 30 Cals on Rower
  • 10 Overhead Walking Lunges
WOD DATE AND TIME: SUNDAY AUGUST 2ND @ 1PM

Endurance:

  • 10 mile Tempo run @ 20-25seconds slower than 10K TT pace / mile

Thursday, July 16, 2015


THIRTY SECOND BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #12






Bros and Bras:

AMRAP30:

  • 5 Ground to Overhead 135# / 95#
  • 10 Burpees
  • 500m on a rower

WOD DATE AND TIME: SUNDAY JULY 19TH @ 1PM


Endurance:

Run (SUN): 5K TT, Rest 10 minutes and then 8K @ 85% of 5K TT Pace


Tuesday, July 7, 2015

THIRTY FIRST BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #11




Bros and Bras:

  • 100 Bench Press (100/65#)
  • Run 800m
  • 75 Back Squat (100/65#)
  • Run 400m
  • 50 Deadlift (100/65#)
  • Run 200m
  • 25 Strict Press (100/65#)

WOD DATE AND TIME: SATURDAY JULY 11TH @ 1PM

Endurance:

2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Thursday, June 25, 2015


THIRTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #10




Bros and Bras:

For Time
  • Row 2,000M 
  • 50 burpees 
  • 25 BB TGU’s (45#/35#) 
  • Run 800m 
  • 25 BB TGU’s (45#/35#) 
  • 50 Burpees 
  • Row 2,000M

WOD DATE AND TIME: SATURDAY JUNE 27TH @ 1PM

Endurance:

Run 90 minute tempo @ 80% of 10K TT (roughly 20-30 sec/mile slower)

Thursday, June 18, 2015


TWENTY NINTH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #9







Bros and Bras:


100 Double Under Buy In


21-15-9

  • Clean and Jerks (135#/85#)
  • Calories on the Rower

into


5 Rounds: of "Cindy" 
  • 5 Pull-ups
  • 10 Push-ups 
  • 15 Air squats

into


9-15-21

  • Power Snatches (115#/75#)
  • Calories on the Rower

into


3 Rounds: of "Cindy"


100 Double Under Cash Out

WOD DATE AND TIME: SATURDAY JUNE 20TH @ 1PM

Endurance:

Run 8 Mile TT

Thursday, June 11, 2015

TWENTY EIGHTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #8



Bros and Bras:

30 Clean and Jerks (135#/85#)
Run 1200m
Row 1000m
50 Push-ups

Rest 1 minute

30 Power Snatches (115#/75#)
Run 1200m
Row 1000m
50 Push-ups

Rest 1 minute

30 Thrusters (95#/65#)
Run 1200m
Row 1000m
50 Push-ups

Rest 4 minutes

150 Wall Balls (20#/14#)

WOD DATE AND TIME: SATURDAY JUNE 13TH @ 1PM

Endurance:

Run 1 Mile TT

Rest 10 minutes

Run 60 minutes @ 20-30 seconds slower than 10K TTpace


Thursday, June 4, 2015

TWENTY SEVENTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #7



Bros and Bras

AMRAP15:
  • 15 Wall Ball Shots
  • 5 Power Cleans 135#/95#
  • 3 Overhead Squats 135#/95#

AMRAP15:
  • 50 Double-unders
  • 15/12 Calories Rowing

AMRAP15:
  • 200m run
  • 5 Deadlifts 225/155
  • 3 Box Jumps 30"/24"

Rest 10 minutes between workouts





WOD DATE AND TIME: SUNDAY JUNE 7TH @ 1PM

Endurance:

Run 4 Mile TT

Thursday, May 28, 2015

TWENTY SIXTH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #6






Bros and Bras

In a 10 minute window:


1 Mile Run
Max Hang Power Cleans (155/105)

Rest until the 20:00 Minute mark then…

15-12-9 Reps Of:
  • Deadlift 315#/205#
  • Box Jumps 36/30″

Rest until the 40:00 minute mark then…

3 rounds of:
  • 15 Strict Pull Ups
  • 30 Strict Shoulder Press 75#/55#
  • 100 Air Squats 
WOD DATE AND TIME: SUNDAY 5/31 @ 1PM

Endurance:

Run 2-6 x 16 minutes at 90% of your 5K TT with a 4 minute rest between efforts

Thursday, May 14, 2015

TWENTY FIFTH BRO SESSION ANNOUNCMENT

AND

ENDURANCE WOD #5



Bros and Bras



With a running clock

3 rounds of:
  • 400M Run 
  • 14 KB Snatch 24kg/16kg 
  • 7 Box Jumps (24"/20")


Rest until the clock hit 25:00


  • 250 Double unders
  • 25 Squat Cleans 185#/135#


Rest until the clock hits 50:00


4 rounds of:
  • 15 Cal Row
  • 10 Burpees of the rower
  • 5 Jerks 185/125
WOD DATE AND TIME: SATURDAY MAY 16TH @ 1PM

Endurance:

Run 2-6 x 15 minutes @ 90% of your 5K TT Pace

Thursday, May 7, 2015

TWENTY FOURTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #4



Bros and Bras:

9-6-3 Reps for time:
  • Squat Clean Thruster 155#/105#
  • Pull-up

3 Rounds for time:
  • 16 Front Rack Lunge 155/105
  • 15 Sit-ups
  • 15 Kettle Bell Swings 32kg/24kg

For time:
  • 150 Double-unders
  • 75 Push Press 95#/65#

*Rest 10 minutes between each workout

WOD DATE AND TIME: SUNDAY 5/10 @ 12:00 NOON

Endurance:

Run 10 mile Time Trial

Thursday, April 30, 2015

TWENTY THIRD BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #3





Bros and Bras:

21-15-9

  • Power Clean 115#/80#
  • Overhead Squat 115#/80#
  • Hollow Rocks

Right into 1 Mile run, then…

  • 100 Double-unders
  • 75 Abmat sit-ups
  • 25 Cal Row

Right into 1 mile run, then…

4 Rounds of:

  • 7 Deadlifts 275#/185#
  • 14 Box Jumps 24"/20"
  • 21 KBS 24kg/16kg

WOD DATE AND TIME: SUNDAY 5/2 @ 1PM

Endurance:

Run for 75 minutes (@ half marathon pace if you have one, otherwise 20-30 seconds slower then you 5K TT pace)

Friday, April 17, 2015

TWENTY SECOND BRO SESSION ANNOUNCEMENT 
AND
ENDURANCE WOD #2



Bros and Bras:

3 ROUNDS FOR TIME

  • Run 400m
  • 20 Overhead Squats (95#/65#)
rest 10:00

3 ROUNDS FOR TIME
  • Row 15 calories
  • 15 Clean and Jerks (115#/75#)
rest 10:00

21-15-9
  • Deadlift (205#/145#)
  • Burpee
  • Pull-up

WOD DATE AND TIME: SUNDAY 4/19 @ 1PM

Endurance:

10K Tempo @ 45sec slower per mile than last week’s 5K TT




Friday, April 10, 2015

ENDURANCE WOD #1



With the NYC Marathon just over 6 months away I am going to start complementing the weekly Bro Session WOD announcements with a weekly Endurance WOD. This will typically be running biased although weather permitting we may wind up doing some rowing as an alternate. That being said there are many other endurance based events that will start to pop up as we get further into the Spring and Summer months so if anyone is interested in training for those these WODs will be useful for those as well. Keep in mind too these WODs can be adjusted for cycling, swimming and so one so do not hesitate to ask us for advice on how this would work. If anyone is looking for a change in their programming we do offer the full CrossFit Endurance Model. Please ask us for details if you are interested in individualized and customized programming. That being said we are going to kick things off with:

5K Time Trial

This will give us some good feedback on where you are as we come out of the winter doldrums here. Once we have this data we can start to adjust our weekly prescription for running based specific workouts. Make sure you perform a comprehensive warm-up with some active/functional flexibility and even some Pose Running Drills (if you are unfamiliar with these drills please ask us for details). This run will be done on your own to start but we do have some routes already mapped out for your convenience if you need them. Good luck, have fun and report back to us.

Thursday, April 9, 2015

TWENTY-FIRST BRO SESSION ANNOUNCEMENT




Start at 0:00

12-9-6-3

Burpee Box Jump 24/20

Squat Clean 135/95



Rest EXACTLY 5 min (regardless of your time on the first part)



21-15-9

Push Jerk 155/105

Toes to Bar



Rest EXACTLY 5 min (regardless of total time on the clock)



40 Overhead Squats 75/55

20 Handstand Push Ups

30 Overhead Squats

15 Handstand Push Ups

20 Overhead Squats

10 Handstand Push Ups



Rest Exactly 5 Min



Run 1 Mile




WOD DATE AND TIME: SATURDAY APRIL 11TH AT 1:30PM

Thursday, April 2, 2015

ON THE 21ST WEEK THE BROS AND BRAS RESTED!!

ENJOY THE EASTER AND PASSOVER HOLIDAYS AND WE WILL SEE YOU NEXT WEEKEND!




Thursday, March 26, 2015

TWENTIETH BRO SESSION ANNOUNCEMENT

Looks like it's time to get swole if you know what we mean. This week's workout will be all strength biased. If you should choose to do the entire workout as it is laid out before you there will be a lot of volume so proceed accordingly, if not cautiously. If you should choose to, you can certainly bias your workout toward the movements you need more practice with. The choice is yours. There will be no time domain here so you can partner up, go it alone, move quickly or take your time. Just make sure you have some fun and push your limits.




Snatch

2 sets of 3 at 60%

2 sets of 3 at 70%

1 set of 3 at 75%

1 set of 3 at 80%

3 sets of 3 at 85%


Hang Snatch

2 sets of 3 at 60%

2 sets of 3 at 70%

1 set of 3 at 75%

1 set of 3 at 80%

3 sets of 2 at 85%


Snatch Pull + Snatch

2 sets of 3 at 60%

2 sets of 3 at 70%

2 sets of 2 at 75%

3 sets of 2 at 80%


Snatch Pull

2 sets of 3 at 90%

3 sets of 3 at 100%


Clean and Jerk

2 sets of 3 at 70%

2 sets of 2 at 75%

3 sets of 2 at 80%


Hang Clean

2 sets of 3 at 70%

1 set of 3 at 75%

3 sets of 3 at 80%


Power Clean + Push Press (% based on Push Press)

2 sets of 3 at 70%

1 set of 3 at 75%

1 set of 3 at 80%

1 set of 3 at 85%

3 sets of 2 at 90%


Clean Pull (%s are of your max clean)

2 sets of 3 at 90%

1 set of 3 at 100%

1 set of 3 at 105%

3 sets of 2 at 110%


Back Squat

1 set of 3 at 70%

1 set of 3 at 75%

1 set of 3 at 80%

3 sets of 3 at 85%


Front Squat

70% 2 sets of 3

75% 2 sets of 3

80% 2 sets of 3

85% 3 sets of 3





WOD DATE AND TIME: SATURDAY 3/28 @ 1PM





Thursday, March 19, 2015

NINETEENTH BRO SESSION ANNOUNCEMENT




Part #1

5 Rounds:

  • 2 Rope Climbs
  • 6 Power Cleans (185#/135#)
  • 12 Push-ups

REST 10:00

Part #2

3 Rounds:
  • Run 400m
  • 20 Power Snatches (95#/65#)

REST 10:00

Part #3

2 Rounds:
  • 20 Deadlifts (155#/105#)
  • 20 Calories Rowed
  • 15 Front Squats (155#/105#)
  • 15 Shoulder to Overhead (155#/105#)

WOD DATE AND TIME: SATURDAY 3/21 @ 1PM

Thursday, March 12, 2015

EIGHTEENTH BRO SESSION ANNOUNCEMENT


While we have done partner workouts in this forum thus far, we have not yet had a team workout. So alas here we go. Should we say it's safe to assume it will be more fun as a group? Guess you will have to join us and find out.



In Teams of 4

100 Double Unders (each…1 person does all 100 then the next and so on)
100 Front Squats 115/75 (total, break it up however)
100 Push Press 115/75 (total, break it up however)
75 Double Unders (each..same as before)
75 Front Squats (total)
75 Push Press (total)
50 Double Unders (each..same)
50 Front Squats
50 Push Press

then, immediately into:

In Teams of 4

Each Person does, one person goes at a time…
9 Burpee Box Jumps 20/20
9 Squat Cleans 155/105

Then each person does…
12 Burpee Box Jumps
12 Squat Cleans

then
15/15
18/18….

and so on until the clock hits 40 min

The clock for Part 2 starts as soon as your team finishes Part 1.



WOD DATE AND TIME: SATURDAY 3/13 @ 1PM. 

Wednesday, March 11, 2015

SQUAT YOUR WAY TO NEW PRs

Is your squat where you want it? Have you plateaued? Chances just some small adjustments to your training can help you break through your stagnation and hit some new PRs. Check out these 5 tips and get that squat moving again.



1) START JUMPING
Great squatting requires great explosive power and nothing does that better than jumping. Box jumps, squat jumps and depth jumps are all great means to improve explosive power that will carryover to your squat. When you do box jumps, make sure you land in a parallel squat or above, don’t let them turn into an exercise in how well you can pull your knees up to your ears. Squat jumps, either holding weights or with a bar on your back, are a great and specific tool to improve the squat. These can be done from different depths (quarter squat, half squat, full squat) and introducing a pause to them will also yield a great benefit. Depth jumps have tremendous strength benefits but are also very taxing to the joints and central nervous system, so they must be used strategically. The stronger you are relative to your bodyweight, the higher box you can drop from as you will be able to better overcome the inertia of the landing. Be a strength athlete, get jumping and reap the squat rewards.

2) YOU DO NOT MOVE WELL
If your hips, ankles, quads or calves are immobile/unstable, your squat is suffering. Movement deficiencies anywhere in the body can have a negative effect on your squatting technique and can leave you injured or unable to train as hard as possible. Mobility or dare I say, stability, in the legs and hips will allow you to hit depth easier, stay in better and more powerful positions and most of all, squat more. We must all do a little self evaluation here and determine what needs to be addressed daily, weekly and monthly. I know that my problematic mobility areas are tightness in my hips and lower back which causes too much forward lean and occasional lack of stability in the bottom position and tightness in the calves which limits ankle mobility making it harder to hit depth and causing knee pain. Both of these are solved for me through soft tissue work, a little stretching and just more frequent squatting. Improving movement quality doesn’t have to mean you are doing a full corrective program and never training hard but it is extremely important to your success.

3) YOU ARE NOT BREATHING PROPERLY
Say what?! Of course, I know how to breathe, I’m alive aren’t I? Well you don’t know how to breathe for maximum performance. Knowing how to properly breathe and brace your spine will make a tremendous difference to your squatting strength. For years you have been told to push your abs out into the belt or get ‘big air in your belly’, I’m guilty of cueing that myself, but it is only half of the equation. We want to create circumferential expansion of your trunk, creating 360 degrees of pressure through your low back, obliques and abs maximize tension and support in the squat. Think of breathing into your low back while flexing your glutes to create a neutral hip position to begin improving this position. Bracing a neutral spine position is stronger and healthier for maximum performance in the squat.



4) PERHAPS YOU ARE USING TOO MANY EXERCISE VARIATIONS 
I am not telling you to just do one type of squat. As we all know variation is key to progress and avoiding boredom, after all the constant variety is what many of us like about CrossFit. With that being said, the variations of exercises you do and their specificity should reflect your level as a lifter. More variations and less specific exercises are for lower qualified lifters, less variations and more specific exercises are for more qualified lifters. Specialty bars, bands and chains can all have their place in training when implemented properly. All of my squat training over the last 4 years has been comprised of high bar squats, Olympic squats, front squats, pause squats, safety squat bar squats, squats with chains, dead squats and squats of varying width stances, that’s not very much variation. Your body doesn’t know what a safety squat bar is or a cambered bar or bands or an Olympic squat or anything else, it just knows stimulus and stress and very small changes will present it with new stimulus to avoid adaptation. Relatively small changes in stance, bar placement, speed of descent, etc can present the body with new stimulus and help you address various weaknesses. Your competition squat should be the foundation of your training and nearly always present in your plan. Then pick 1-2 other movement variations with high carryover to compliment it. Stick with them for 2-3 months at a time minimum to judge their benefit and train them hard but understand that their role is to build the competitive movement.


5) MAYBE YOU’RE SCARED
Scared of the weight and scared of the work. I must admit this has been true for me on more then one occassion. Confidence under the bar when you get ready for a heavy squat is HUGE. One of the most common ways I see people missing squats is that they get to a max weight and start going down way slower than they did with lighter weights, this wastes energy, doesn’t allow you to exploit the stretch reflex as well and isn’t the same technique you’ve been practicing in all your other sets. Get under the bar knowing that you are going to own that rep and dominate it from walkout to lockout. Heavy walkouts and reverse band squats are both useful tools to help you overload your body, prepare for heavier weights and build confidence. An overload of 10% above your max is plenty to yield the desired response, beyond that will not, in my opinion, give you benefits outweighing the extra stress on the body, nervous system and recovery abilities. Over time increase your volume, increase your frequency, control your rest periods and watch your squat grow.

Squatting isn’t some great mystery, get strong all over, work hard and attack the bar. Give these 5 tips a shot and I know your squat will reap the benefits.


Thursday, March 5, 2015

SEVENTEENTH BRO SESSION ANNOUNCEMENT

Can you believe we have been at this for four months already?! Time flies when you are having fun that's for sure. The weather is almost getting nicer so we should collectively start getting ready to run more, just saying. That being said as we get further along into Spring we will start planning and organizing some longer runs on the weekends so keep an eye out for these. In the meantime here we go with this week's WOD.




Part #1

5 sets :
1 Full Clean
2 Front Squats
1 Jerk (any style)
Start at 75% of 1 RM Clean and Jerk and add if you are feeling strong


Part #2


3 Rounds:
Run 400
21 Sumo Deadlift High Pull 75/55
12 Burpees Over the Bar

Rest 5 Min

3 Rounds:
Run 400 Meters
30 Air Squats
20 Push Press 115/75

Rest 5 Min

3 Rounds for Time:
Run 400 Meters
21 Hang Power Snatch 75/55
12 Box Jumps 24"/20"

WOD DATE AND TIME: SUNDAY 3/8 WITH THE STRENGTH PORTION STARTING AT 12:30 AND THE WOD STARTING AT 1:30.

Wednesday, March 4, 2015

THE SINGLE BEST EXERCISE



One overriding question prevails in fitness: What’s the best exercise? It does not matter what the goal is or who is asking the question, everyone assumes that there must be one best exercise to get them in shape. Fitness professionals are bombarded with queries such as, “What is the best cardio to do?” or “What is the best exercise to get a six pack stomach?” The answer to all of these questions is quite simply the squat. If you want to get stronger, improve flexibility or change your body composition then squat. If you want to run faster, jump higher or just maintain the highest quality of life, then squat.

The squat can and should be officially crowned as the king of all exercises. It is fundamental and essential to everything we do in life. If you sit into a chair only to get up later on then you have done a squat. If you use the bathroom then you have done a squat. If you want to maintain your independence then you must be able to squat. If you cannot pick yourself up after you fall then you certainly cannot live by yourself.

In a nutshell the squat includes the basic ability to raise and lower one’s center of mass. It is a motion essential to all of life’s pursuits. Couple that with the simultaneous expression of posterior chain strength and flexibility and you have an incredibly functional and intense movement both with and without added weights. Include the need to stabilize the spine during execution and you have found the perfect movement to challenge all of the body’s systems.

Performing a perfect squat can be years in the making but it is worth its weight in gold. The benefits gleaned from squatting are manifold. It helps increase bone density and it trains the core muscles to eliminate unwanted movement (this is actually the intended use of the core but that is a whole other topic)) and it allows for large loads to be moved quickly. Finally, the squat prompts a strong nueroendocrine response that releases hormones essential to growth, strength and metabolism.

Start by making sure you can perform a proper body-weight squat. This will strengthen your glutes and hamstrings while stretching your hip flexors which will allow for proper range of motion. Make sure you keep your knees from buckling and use your hips to develop torque and power. Train your midsection and spinal erectors to ensure an organized midline. If these muscles are weak you will not be able to support significant loads on your spine. Train heavy some days and train for speed on others. Use different versions of the squat including high-bar, low-bar and box squats. Augment your training with Olympic Weightlifting and or plyometrics when possible. Always allow for proper recovery.

Want to get strong and ripped at the same time, all while trouncing your peers on any performance metric? Get off your chair, that’s rep number one, and start squatting.


Everyone loves to squat. This you already know. It’s not only a great reflection of your strength and power, but also serves as a measuring stick to see how far you’ve progressed in those areas. You can literally see it right in front of you by the steady increase in the bumper plates that adorn the barbell. So with squats being such a popular exercise among lifters in various disciplines (Weightlifting, Powerlifting, CrossFit, Strongman, etc.), you should not be surprised to learn that there are an abundance of squat training programs to choose from. So which one suits you best?

Russian Squat Program
This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM. The following nine brings the volume down while heading towards a new 1RM on your final day. The program modestly claims that a lifter should experience a 5% minimum increase to their squat total, a goal that seems attainable for most people. The volume of this program is high, but thankfully it includes “easy sessions” of 6×2 at 80% every other day, and allows you to take a rest day between workouts. Furthermore, this is not a strict six-week program—you can miss a week and make up for it the following week.

Who’s it for?
The relatively easy scheduling of the Russian Squat program allows an athlete to combine it with a general conditioning program, and the fact that it’s only 3 days of work a week means that it’s easy to plan around. This makes it a good option for a CrossFitter looking to break through a squatting plateau while still sticking to their regular box programming.

Smolov Program
You know that when a squat program is designed and named after a ‘Russian Master of Sports’ that it’s going to be seriously tough. Developed by Sergey Smolov, this particular program makes the bold claim that an athlete can increase their squat “by up to 100 lbs”. In reality, most people won’t be able to add 100lbs to their squat in the program’s timeframe (13 weeks), but this program doesn’t spare you on volume or intensity. The overall program is 13 weeks, split into five cycles. Contained within are more squats (can be used for front or back squats) at heavier loads than any other program, and as such it is designed for intermediate to advanced lifters—people who have been lifting for more than a year. The first cycle begins with two weeks of prep before heading into a four-week base mesocycle phase, which requires you to squat with very heavy loads four times a week. Following that comes a two-week “switching phase” before you launch into another four-week “intense mesocycle”, where you only squat three times a week, but you’re going to be using 81-90% of your 1RM. This particular cycle is so devastatingly intense that some people use it as a program on it’s own—fittingly dubbed Smolov Jr. You end with a week to taper, before finally testing your new 1RM. Phew.

Who’s it for?
As I mentioned, this is an incredibly tough program, so only experienced lifters with at least a year under their belt should give this a crack. The program doesn’t allow much time for recovery, and people who have done the Smolov have been so spent from squatting that they don’t feel as if they need to do any other work in the gym. Lastly, you need to have enough time in your schedule to block off 13 weeks to train and not miss lifting sessions, which can be hard to do. With that being said, the program can be tailored to better suit a CrossFitter’s schedule. There’s nothing stopping you from solely doing Smolov Jr, as it only requires you to squat three times a week while still being a tough program, and it allows for time to get in some WODs when (and if!) you feel capable.

5/3/1
Developed by former University of Arizona Football player Jim Wendler, 5/3/1 is a four-week program in which you perform one session of squat (front and back) and assistance work per week, in addition to three other sessions throughout the week that are dedicated to three other core lifts. 5/3/1 is performed in waves. How this works is as follows: In week 1 (wave 1), you will perform 3 sets of 5 repetitions at 75% of your 1RM squat, then 80%, then 85%. In week 2, you perform 3 sets of 3 repetitions at 80%, 85% and 90%. Week 3 will be 3 sets of 5 repetitions at 75%, 85% and 95%. Finally, the fourth week will be a deload wave of 3 sets at 60%, 65% and 70% of your 1RM. When you are done with this four-week mesocycle, you can begin a new one by adding 10lb to your 1RM squat and recalculating your working numbers. If you ever get stuck in this program (which Wendler says will happen), you can drop to 90% of your current working 1RM, re-calculate and continue on.

Who’s it for?
With the program only requiring you to squat one day a week, this allows for a great amount of time to recover, as well as perform any other accessory work or workout program you so desire. The intention of 5/3/1 is to have an athlete consistently break max lifts from one cycle to the next, and Wendler does not recommend ‘training’ more than two days in a row. However, he does recommend doing conditioning work whenever possible. Which means that you can tailor this program to suit your specific schedule (as well as your box’s) by performing 5/3/1 the day before a squat day at the box, then resting the following day, then jumping back into your regular programming for the rest of the week.

20-Rep Squat Routine
Introduced by John McCallum in 1968, the 20-rep squat routine (2RSR) is one of the oldest lifting programs there is. It was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day while on it. The routine has you squat three times a week for six weeks, with one set of 20 squats each workout. And it gets better—every time you perform the 20 reps, you’re expected to add 5lbs to the bar. To figure out your starting weight for this monster, start with your 5RM and subtract 5lb from every workout you will be doing in the six-week period. So if you plan to work out 3 times per week over 6 weeks, subtract 90 lbs to start. It might sound like madness, but by the end of the 6th week your goal is to squat your 5RM twenty times—as is the program’s design. Rich Froning and his crew at CrossFit Mayhem have been using this program, albeit with a few refining tweaks. Athletes at Mayhem are expected to use 60% of their 1RM for their initial 20-rep starting weight, and perform the routine only twice a week on Mondays and Thursdays.

Who’s it for?
This program is credited with adding some serious muscle mass to any lifter, and the fact that you can play around with the frequency of the 20-rep session (as CF Mayhem has done) makes it a viable option to use within other types of full-body conditioning programing, which is common in CrossFit. Even though the original intention of the program was to perform 20-rep squats three times a week, you can tailor it to twice a week to allow for additional time to recover, as well as perform supplementary workouts at your box. If you want to get the full effect of the program, you may have to cut back on the amount of WODs that you do over a six-week period, but that’s a decision only you can make.

Westside Barbell Conjugate Method
The Westside Barbell Conjugate Method originated at the famous Westside Barbell gym and was developed by world-renowned power lifter Louie Simmons. It is touted as one of the best weight lifting programs ever created for maximal strength gains. It uses a four-day rotation per week, with two days devoted to bench press and two devoted to squats (or deadlifts). For purposes of focusing on squat programs, we will tailor this program so that the athlete will solely be squatting (or deadlifting) twice a week, at least 72 hours apart. One of these days is dedicated to maximal effort training. On this day, the athlete will select a variation of the squat or deadlift (you must use a new variation each week) and work up to a 1-3 rep max. As I mentioned, you must perform a new variation of the squat/deadlift every week, and you shouldn’t perform the same variation for at least a six-week period. Possible variations could include altering the depth of the squat, using box squats, squats with chains, front squats and so on. The second day of the program will be dedicated to dynamic effort squatting and deadlifting. On dynamic effort day an athlete will first perform any variation of the box squat, performing 10-12 sets of 2 reps at 40-60% of your 1RM. After squatting, must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. Dynamic effort deadlifts always comes after dynamic effort squats You will perform the same box squat and deadlift variation for 3 weeks in a row while progressively increasing the weight by about 5% each week. Upon completion of the 3rd week, you simply start the wave over again, recalculating the percentages according to your new 1RM. However, the most important thing to bear in mind when performing dynamic effort squats is not to focus on the amount of weight you are lifting, but the speed and explosive power at which you perform each rep.

Who’s it for?
The beauty of this program is that there is no set end date—you simply perform the routine for as long as you desire, utilizing a new variation of the squat and deadlift when directed to do so. On top of this, the program encourages you to perform supplementary and accessory exercises after your maximal or dynamic effort training that target your weaknesses. This program is primarily a strength-building system, and prioritizes recovery through the use of dynamic training following an intense maximal effort training session. The fact that the workouts are programmed 72 hours apart is certainly helpful for a CrossFitter who wants to consistently seek steady improvements in their squatting (and strength) numbers, while simultaneously incorporating metabolic conditioning to maintain or improve their general fitness. The accessory work allows you to perform additional exercises the same day in order to build the muscle groups (posterior chain) that will assist you in the squat. Given that you only need to perform this program twice a week, it’s straightforward to model your CrossFit schedule to coincide with the conjugate method.

Thursday, February 26, 2015

SIXTEENTH BRO SESSION ANNOUNCEMENT

Some workouts need no introduction or build up. They are better served cold and then digested slowly. At first glance none of these pieces looks particularly troubling. Let it simmer just a little while and you will inevitably realize just how hard this will prove to be. As always scale and modify as needed. Enjoy!!

At 0:00 Begin with

For Time
20 Deadlifts 315/205
20 Front Squats 205/135
20 Squat Snatch 135/95



Rest until the clock hits 20:00, then complete

For Time:
3 Rounds
30 KB Swings 1.5/1
30 Box Jumps 24/20



Rest Until the clock hits 40:00, then finish with

For Time:
75 Handstand Push Ups
*every time you come off the wall you must perform 5 Clean and Jerks with 135/95



WOD DATE AND TIME: SATURDAY FEBRUARY 28TH @ 1:30PM.

Wednesday, February 25, 2015

FAT LOSS FOR THE POST BULKING PHASE



Although it may not feel like it at the moment, Spring is just around the corner. As I sit and write this I am pleasantly reminded that within the next 23 days we will see some rather pleasant changes in things. First we will turn the clocks forward on March 8th, adding one more hour of sunshine to our days. The air temperatures will gradually increase and the snow will melt. Finally, on March 20th we will celebrate the arrival of the Spring Equinox. 

These changes will also coincide with an end to the winter "bulking" phase many of us may have been following. While some may have already switched gears and made a conscious effort to clean up their diet others have been enjoying theses last few weeks of indulgences. Either way, all good things must come to an end.

You will never feel every agonizing tick of the clock quite like you do when you are trying to lose bodyfat. It’s like the world stops turning as you wait for your body to transform. Results never seem to come as quickly as we want them to.

Even though some people will progress at lightning speed, they still frequently ask how they can speed up the already sped up. Seems fairly natural, after all, we live in a time where instant gratification is the name of the game. We want everything faster and quicker, and physique change is no different.

However, changing our body composition needs to be regarded as the exception to this now-now-now mentality. We can only push on the gas so hard until things go haywire, ruining our body and our metabolism, and rendering our fat loss completely unsustainable.

Everybody is searching for the magical missing link that will shift fat loss into overdrive and send us careening into Shredsville practically overnight. Crazy supplements that nearly send you into cardiac arrest, eating five grapefruits per day, drinking gallons of lemon water… the list goes on and on.  Sadly, these so-called fat-blasting “secrets” never deliver the results that they tout.

There is no way to skirt around the truth. The keys to losing body fat (and keeping it off) aren’t glamorous or exciting. Regardless of what that 2:00am informercial tells you, there are no magic beans, nifty workout gizmos, or fat-melting creams you can slather onto yourself to accelerate things.

The truth is actually rather simple:

THE FOUNDATION OF FAT LOSS IS COMPRISED OF FOUR AREAS THAT MUST BE NAILED THE OVERWHELMING MAJORITY OF THE TIME.

1) Nutrition
2) Movement
3) Sleep
4) Stress control



NUTRITION
Assuming that your metabolism is functioning the way it should be, and that you don’t have any health problems that you are dealing with, you will need to be in a deficit in order to lose weight. Do not necessarily look at counting calories here so much as tweaking your intake to meet your needs and demands without the excesses that will add to body fat. While these may sound like one in the same, they are quite different. No two calories are equal and the way in which our body uses the calories we consume is somewhat individual. While we must track what we eat and how much, more importantly we must track how our body responds to what we eat.

You should be eating plenty of protein, heaps of vegetables, and then filling in the gaps with dietary fat, fruit, and starch. Eat whole, nutrient dense foods most of the time. Indulge sometimes. Limit your alcohol intake. Makes sense right? Unfortunately it is not always so easy to put into action.

How do you iron out macros, timing, and the other details? It's simple, you must experiment. Make one small change at a time, monitor the results, and tweak things as needed. Have you heard of Tim Ferris? He came to fame with his "Four Hour Work Week" concept and has since followed this with the "Four Hour Body" and the "Four Hour Chef." Ferris has become the ultimate guinea pig and basically spends the vast majority of his time experimenting on himself. His goal is to find the Minimum Effective Dose (MED) of a given stimulus that is required to produce changes. This concept should be understood and applied as often as possible.

THE GOLDEN RULE IS TO DO WHATEVER WORKS FOR YOUR BODY AND LIFESTYLE.

It doesn’t matter what is working for Cathy at the ‘Y’, or what Timmy told you at the coffee shop. The right way is always whatever is best for you. Period.

MOVEMENT
Everybody needs to move their body in some way on a daily basis. This could be in the form of traditional exercise at the gym, a game of basketball, an outdoor circuit, or good old fashioned walking. Whatever it is, move your body. Expend some energy. Get your heart rate up a little, or a lot, depending on what you need that day.

The gym is not the end-all-be-all of fat loss. Far from it. Movement can happen anywhere. Please know that frequent attendance at the gym is not a prerequisite for results or, more importantly, a healthier body.

Workout hard and get your sweat on a few times a week, and walk on all other days for at least 20 – 30 minutes. If you are blessed to have two healthy legs, you have access to walking. Open your front door, and go. Take your kids. Grab the dog. Yes, it’s chilly right now for many of us, but you can bundle up. No excuses.

The benefits of walking are vast, ranging from basic energy expenditure to reducing cortisol, enhancing recovery, and reducing stress levels, just to name a few. Walk daily.


SLEEP
If only I had a dollar for every person that told me that they don’t need more than six hours of sleep per night. Ironically, it’s these same people that are the ones that tell me about their crazy sugar cravings, afternoon energy slumps, and forgetfulness.

Look, we are all busy. Between job(s), kids, after-school activities, the gym, cooking dinner, and showering, it’s all many people can do to melt into the couch at 10pm for a few hours of television to unwind each night.

Nothing will fire up cravings for carbohydrates and sugar, and hinder your gym performance and recovery, quite like a chronic sleep deficit. A consistent lack of shut-eye is a progress killer, plain and simple. You may be able to get away with it for awhile, but if you notice your results starting to plateau, the first thing I advise clients to do is to take a couple of weeks and focus on getting more high-quality sleep before we change their nutrition or exercise plans. 90% of the time, we see improvement once we prioritize rest.

It’s tough to get into bed at a decent time each night, because it’s tempting to linger on the computer, the phone, or in front of the tube, but you need to give yourself a little talking-to. “Do I want to make tomorrow more difficult on myself than it needs to be?” Of course you don’t. Go to bed. Nothing that the Kardashians are doing is important as your precious restoration time.

Turn off electronics a couple hours before bed, and this includes your phone! Dim the lights. Take a bath or hot shower. Then go to bed. You’ll thank me in the morning when you are bouncing off the walls with energy. Sugar-covered-what? No, thanks.


DECREASE CHRONIC STRESS
Of all the things we have discussed so far, this is admittedly the toughest for many of us. Some stress is not only good, but necessary. However, it’s the constant mind-racing, nerve-frazzling, heart-palpitation-having kind of stress that is problematic. Since it’s unlikely that you can eliminate all of the triggers from your life completely, the best thing we can do is slow our roll a bit, and do a few simple things each day that can center us and bring us some peace.

Perhaps one of the best things you can do is meditate for 10 – 20 minutes per day. Shut the office door or slip away to a private and quiet place, lay down on the floor, or kick back in your chair and put your feet on the desk, close your eyes, and breathe. It’s truly that simple.

If you have a monkey mind that keeps wandering on you, there are a few things you can do:

Develop a mantra, which is something you will silently say to yourself over and over again. It can be something as simple as “inhale” (while you inhale, obviously), and “exhale” (you got it – while you exhale). Other ones that I like are “surrender”, “relax”, and “let go”. Use whatever is appropriate for yourself that day. Maybe it’s “patience”, perhaps it’s “melt”. Go with what comes naturally. (“I want to strangle my boss” is probably not a good choice.)

Another idea is to count your breath cycles. Each inhale and exhale is one breath cycle.

If neither of those things suits your fancy, try counting during each inhalation, and then making your exhalation just a touch longer. I like to count to five during the inhale, and to seven during the exhale. Again, do what feels right for you.

Mediation doesn’t have to be sitting cross-legged, with your fingers in a mudra. Just get comfortable, close your eyes, and breathe. You’ll be amazed at what just 5 – 10 minutes per day can do for you.


Slow and steady may be hard to deal with with, but it is the approach that provides sustainable results. Think about everybody that you know that has suddenly dropped a swift amount of weight in an alarmingly quick time period. I’d bet my bottom dollar that they have gained that weight back, and probably some more. These “Lose weight fast!” scams neglect to tell you that the results that they provide are temporary.

Stay consistent with the four items mentioned above, and be patient. Find peace in the fact that you are doing your best, and these things take time. Find ways to enjoy the process!