TENTH BRO SESSION ANNOUNCEMENT

I'm going to try something different with this post and skip any sort of introduction to this week's workout. Instead let's get right down to business.

Part 1

Back Squat 

• 3-3-3-3-3-3-3

Barbell Row

• 3-3-3-3-3-3-3
• https://www.youtube.com/watch?v=pyBHPoC8Nzo#t=46

Weighted Pull-up

• 3-3-3-3-3-3-3

Part 2

4 Rounds:

• 20 Clean and Jerks 135/95
• 20 Box Jumps 24/20
• 20 Wall Balls 20/14
• 20 Hang Snatch 95/65
• 20 Box Jumps 24/20
• 20 Wall Ball 20/14
• 20 Clean and Jerks

*Rest 3:00 between each round

Breakdown

• In part 1 -- go heavy for all sets of 3. Doesn’t have to be the same weight or percentage the whole time. Don’t count it until it’s heavy (around 80% of max)
• In part 2 -- pick your weights wisely as the volume will get up there overall. Something in the range of 50-65% is usually a good gauge for the clean and jerk and hang snatch component.
• Make sure you mobilize and incorporate the Crossover Symmetry to get your shoulders ready for this type of WOD.
• As always we will crank up the music and have fun as we all suffer collectively through our 10th bro session!

WOD DATE AND TIME: SATURDAY 1/10/15

•  STRENGTH & SKILL WORK BETWEEN NOON AND 1:30PM. 
• WOD STARTS AT 1:30PM

Bullet Proofing Your Shoulders For CF and the Game of Life

In general, sports are not great for shoulder health. Throwing a hundred pitches as hard as you can is not great for your shoulder. Swimming thousands of repetitive strokes is not great for your shoulders. And a 15 minute AMRAP of 25 wall balls, 15 thrusters and 5 muscle ups isn’t great for your shoulders either. Does this mean you should stop competing in your sport? Absolutely not! You need to do something to prepare your shoulders for your sport. You need to get SCAPJACKED!

You are not going to reduce the pain in your shoulders by simply continuing to compete in your sport; without addressing the underlying issue. To permanently fix your shoulders you need to address the problem, not mask the symptoms with pain killers and tape. While these are great modalities, the pain will return unless you fix the dysfunction and restore the balance to your shoulder. This can only be done by activating and strengthening the dynamic stabilizers of the shoulder complex, which is exactly what the Crossover Symmetry H.I.I.T system is designed to do.

CROSSOVER SYMMETRY H.I.I.T SYSTEM

The Crossover Symmetry H.I.I.T (High Intensity Interval Training) System was engineered and developed by top sports physical therapy experts, athletes, and coaches. The goal of this system is to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury, and improve overhead performance. The H.I.I.T system addresses the specific needs, time constraints, and demands of the CrossFit athlete by combining the three phases of the Crossover Symmetry System (Activation, Recovery, and Plyometric), along with IRON SCAP, the high intensity scapular strengthening program. The Crossover Symmetry H.I.I.T system is currently being used by athletes and coaches all over the world to prevent shoulder injury and to achieve peak performance.

Let's take a look at the four protocols available to users of the H.I.I.T system. Once we understand how and why we would want to start using this system on a daily basis, we can put it into play in order to bulletproof our shoulders. 

ACTIVATION PHASE

The Activation program is the most important phase of the H.I.I.T System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles. Do not skimp on your warm-up, this is the most important part of any routine. It sets the tone for the day's workout and ensures you will have the best experience possible.

RECOVERY PHASE

The Recovery phase should be utilized post WOD with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads or the last event of a multi-day competition. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes. Always spare yourself five minutes after the workout to allow your body a chance to wind own to its resting state. This is also a good time to put yourself back together so to speak.

PLYOMETRIC PHASE

In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. The plyometric program employs the principles of rhythmic stabilization in functional movement patterns that have been used for decades by the top sports medicine professionals in the world. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced. In other words, get ready to lift heavy by prepping the structures that you will rely on to move large loads over long distances quickly.

IRON SCAP

IRON SCAP is the true strengthening phase of the HIIT System. It is an intense workout targeting the key scapular stabilizers that work as a force couple to balance and promote upward rotation of the scapula. IRON SCAP is an extremely effective program for strengthening the scapular stabilizers, which will improve posture, scapula positioning/rotator cuff function and energy transfer throughout the kinetic chain.

SHOULDER PAIN MANAGEMENT

The Crossover Symmetry H.I.I.T System will help most athletes who are experiencing symptoms of shoulder impingement and will restore them back to pain free training in as little as 3 weeks. The system is used by hundreds of rehab clinics as the recommended take home program for shoulder patients, effectively bridging the gap between clinical rehab and sports performance.

Steps for Eliminating Shoulder Pain

1)  Look over the training card and discuss details with a coach. A coach will take you through the proper technique of each exercise the first time. Try to complete one set of the Activation phase with proper technique.

2)  If you experience pain in any of the exercises, use the modified exercise technique for that exercise, which your coach will demonstrate.

3)  If you are still painful when using the modified technique you should visit a medical professional with shoulder expertise for a thorough examination.

4)  If you are able to complete the Activation phase with proper technique or by using the modified exercise program, then you are on your way to becoming SCAPJACKED and having pain free shoulders.

INJURY PREVENTION AND CROSSOVER SYMMETRY

Shoulder impingement is the primary cause of shoulder pain in CrossFit athletes. Shoulder Impingement occurs when tendons and tissues become pinched in the narrow passage way between the acromion (roof of the joint) and the humeral head (the ball of the upper arm bone), called the subacromial space. Shoulder impingement often causes pain in the shoulder that can radiate down the arm, tightness in the back of the shoulder, a poping sensation, and/or weakness. The shoulder may still be able to perform athletically, however, with symptoms and not optimally. If the condition is not corrected, shoulder impingement can lead to chronic inflammation, fraying, and tearing of structures in the shoulder complex.

What can cause shoulder impingement?

Shoulder impingement is caused by any condition that further narrows the subacromial space. The following are common issues that may lead to shoulder impingement.

ROTATOR CUFF WEAKNESS/FATIGUE

The primary function of the rotator cuff is to keep the ball of the humerus in the shoulder socket throughout a full range of motion. If the rotator cuff is weak or fatigued, the humeral head tends to move upwards excessively and closes off the subacromial space. The WOD listed above would undoubtedly fatigue the rotator cuff and reduce its ability to perform the primary function of keeping the ball centered in the socket. Crossover Symmetry will improve the muscular endurance of these stabilizing muscles to help athletes withstand demanding workouts with repetitive overhead movements.

DELTOID DOMINANCE VS. ROTATOR CUFF

The deltoid is the primary muscle involved when elevating the arm overhead. The deltoid moves the ball upward in the socket during arm elevation, which must be balanced by the opposing pull of the rotator cuff muscles (See image below). If the pull of the deltoid vs. rotator cuff are not balanced, the ball will move upward in the socket, further narrowing the subacromial space. CrossFit style training places a huge emphasis on deltoid strength through an abundance of dynamic overhead movements such as the push press, hand stand push-ups and Olympic lifting. The nature of this training develops the deltoid to a greater degree than the rotator cuff resulting in a muscular imbalance that may lead to shoulder impingement issues.

FORWARD SHOULDER POSTURE

Poor shoulder posture from a lifestyle with the shoulders rounded forward (e.g. driving, sitting at a desk, texting, ect.) results in a combination of tight chest muscles, weak upper back muscles, and poor thoracic spine mobility. This creates a dysfunctional position which alters the proper movement of the scapula and has been shown to cause a reduction in the subacromial space during overhead motions, resulting in shoulder impingement.

SCAPULAR MUSCLE IMBALANCE

Scapular Dyskinesis describes poor movement of the scapula often due to muscular imbalances of the upper back. The upper trapezius, lower trapezius and serratus anterior muscles work together to rotate the scapula upwards allowing the arm to move overhead (See image below). Much like a tripod, the three legs work together to form a stable platform; however, when one of the legs is off balance, the stability of the base is compromised. CrossFit athletes often have strong upper traps compared to their lower traps, resulting in limitations in the ability to upwardly rotate the scapula when going overhead. Recent research has shown an increased risk for shoulder injury when the upper trap is significantly stronger than the lower trap.

OVERHEAD PERFORMANCE AND CROSSOVER SYMMETRY

Shoulder pain clearly has a direct correlation with performance, and once your shoulder impingement and resulting pain subside, your performance will undoubtedly improve.  However, the Crossover Symmetry H.I.I.T system does even more for improving performance by providing a stable platform for overhead movements. How does Crossover Symmetry Improve Performance?

STRENGTHEN THE SCAPULAR STABILIZERS

The muscles that stabilize the scapula form a critical foundation for supporting weight overhead. Unlike a house where the foundation is fixed in cement, the scapula foundation moves in three dimensions, like a gyroscope, changing the orientation of the socket to follow the movement of the arm. When raising your arm fully over your head, 2/3 of the motion occurs at the shoulder and 1/3 occurs at the scapula (see image below). As the scapula is moving in sync with the arm, it needs to remain a stable base of support to efficiently transfer energy from the body into the arms. Without a strong scapular foundation, energy transfer will be lost due to inefficient and excessive scapular motion decreasing performance potential.

30 Days to Bulletproof Shoulders:

• Week 1 & 2: Activation pre-WOD and every other day Recovery post-WOD
• Week 3: Activation pre-WOD and every other day IRON SCAP post-WOD
• Week 4: Activation pre-WOD and alternate IRON SCAP and Plyometric post-WOD

Follow normal daily Crossover Symmetry programming after the 30 Day to Bulletproof Shoulders is complete. 

NINTH BRO SESSION ANNOUNCEMENT

It's time to get the New Year off on the right foot and what better way to do so than to combine two of our favorite exercises -- Burpees and Thrusters. This will be another twist on a CrossFit Games Open WOD. We are going to take 14.5 and make it just a touch more sadistic. But first, let's get some skill work in, shall we.

Part #1

Front Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 5 reps @ 80-85%

Rest 2 minutes between sets

Five sets of:

3-Position Clean

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

Part #2

Complete as many reps as possible in 45 minutes following the rep scheme below:

21-18-15-12-9-6-3-3-6-9-12-15-18-21

• Thrusters (95#/65#)
• Lateral Bar Burpees

WOD DATE AND TIME: SATURDAY 1/3/15

• SKILL WORK BETWEEN NOON AND 1:30
• WOD STARTS AT 1:30

NEW YEAR, NEW YOU

New Year's resolutions are the ultimate cliche. For some reason we all convince ourselves that the start of a new year will coincide with a new start for ourselves. While this is not entirely fool hearty, it is never too early or too late to make personal improvements. Obviously the most common of these resolutions is to start a new exercise routine or a new diet of sorts. It does not appear that CrossFitters necessarily subscribe to these conventional norms when it comes to exercise but many of us still look for helpful means to start a new diet or food plan. To that end there is a new Whole Life Challenge starting January 17th, 2015, there are numerous online challenges (Whole 30 or LiveStrong) and even friendly competitions to get the ball rolling. As for developing a plan and sticking with it here are a few helpful tips to get you on track and keep you there.

1.  Be Realistic

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

2.  Plan Ahead

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.

3.  Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  Make a “Pros” and “Cons” List

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  Talk About It

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.

6.  Reward Yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  Don’t Beat Yourself Up

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9.  Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

EIGHTH BRO SESSION ANNOUNCEMENT

Since this week's bro session is going to involve a lot of snatches let's review some tips to improve your execution of this highly technical exercise. 

1. Make sure you focus on and emphasize the development of correct technique with the full snatch before utilizing this movement frequently during high rep workouts. 
2. Consider using dumbbells and kettle bells for high rep snatch workouts while still developing your technical proficiency with a barbell.
3. Keep in mind that the mechanics for the snatch will be different at high rep counts done for time. The farther away from your 1 RM the load is the more this variation is acceptable.
4. Get comfortable being uncomfortable. Address your mobility needs regularly and vigorously. Tight joints -- especially the ankles, knees and hips -- will make your execution very difficult.
5. Make sure you know what the correct setup looks and feels like and practice it regularly. If the setup is bad then your execution is guaranteed to be bad. Watch videos, study pictures, get regular coaching feedback and even get yourself videoed so you can see for yourself.
6. Make the snatch a cornerstone of your training. Everyone, from the voice to advanced weightlifter, will need to revisit the basics from time to time.

Now that we've got that covered let's get down to the nitty gritty of this week's workout:

Part #1

Deadlift:

• Work Up to a heavy set of 7
• Make small jumps and do 7 for every set

Shoulder Complex:

• Work up to a heavy set of:
• 3 Press
• 5 Push Press

Part #2

Different Version of 13.1

AMRAP30

• 200 Double Unders
• 30 Snatches 75#/45#
• 150 Double Unders
• 30 Snatch 95#/65#
• 100 Double Unders
• 30 Snatches 135#/85#
• 50 Double Unders
• 30 Snatches 165#/105#
• 25 Double Unders
• Max Reps Snatches 185#/135#

Part #3

2 Sets

Max Reps Push Ups


WOD DATE AND TIME: SUNDAY DECEMBER 28th at 1:00pm

FUNCTIONAL FITNESS FOR THE REST OF US

As many of you may already know December 23rd is the day we officially celebrate Festivus. So for all those that may be celebrating today here are a few helpful tips and pointers on how to make it a most enjoyable one.

Festivus Tip #1: Don't perform the Feats of Strength with Grandpa. His place smells like potatoes and so does he.

Festivus Tip #2: Always dress appropriately for Festivus. A denim vest with snaps can been considered to be too casual. A nice puffy shirt is more formal but you can be sure that people will heckle you with "Avast ye matey"! - there's no comeback for that! Maybe a Technicolor Dreamcoat and a furry pimp hat would be the best way to go!

Festivus Tip #3: It's okay to cry before, during and after the Feats of Strength. Don't feel bad! A lot of people tend to cry when they see two out of shape grown-ups smash their bodies together.

Festivus Tip #4: When preparing a well-balanced Festivus feast, keep in mind that Jujyfruits is not really fruit and Marble Rye should not actually be served on a fishing pole.

Festivus Tip #5: When you go to fetch your Festivus pole from the crawlspace, make sure you don't get distracted by other items that you may have in storage, such as a used Waterpik, the set from the Merv Griffin show or even a large carton of tinsel.

Festivus Tip #6: When Festivus is near, always be on the lookout for Festivus miracles. Did a parking spot open up right in front of you? Did the candy machine drop two Twix bars when you only paid for one? Did your fear of clowns give you an excuse for skipping a trip to the circus with the kids? These all count.

Festivus Tip #7: Any good Festivus party must be rife with Seinfeldisms. For example, any guest's conversation should always be quickly directed to a Seinfeld reference: 

Guest: They opened a new Chinese Restaurant in my neighborhood
Host: Do they make you wait forever, then call out Cartwright when they wanted you?
Guest:(Strange look)

Guest:: I brought my car into the shop
Host: Did the mechanic kidnap it and then drive it to Michigan?
Guest:(Strange look)

Guest: I have a new mailman
Host: Is he addicted to Chunky Bars and Kenny Rogers chicken?
Guest: (Strange look)

Festivus Tip #8: Airing your Grievances can be cleansing for your soul, but think about holding back on certain complaints, such as Grandma's clicking dentures that sound like "La Cucaracha", Uncle Jim's National Guard war stories or Cousin Tim's amazing unibrow.

Festivus Tip #9: If you are serving paella at your Festivus gathering, make sure you don't make too much. You don't want too much! Then you'll be wondering "What am I supposed to do with all this Paella?" Also, make sure you serve some cake after the meal. Who doesn't serve cake after a meal? What kind of people? Would it kill you to put out a pound cake? Something! You don't want to have people sitting there like idiots drinking coffee without a piece of cake!

Festivus Tip #10: When looking for old crap to regift at Festivus don't overlook some of the obvious: The Waterpik you won in a computer sales contest, all that extra Chinese gum you accidentally bought, a Cigar Store Indian you once thought was "kitschy" or even a leg lamp collection that is even too "fragile" to be put on display.

Festivus Tip #11: When the Airing of Grievances occurs someone may throw a real doozy at you. Whatever it is, you may wish to avoid the subject all together. Try to throw them off by telling them that you have a gum guy. Tell them that you have a friend in the gum business and if you make one phone call boxes of gum will be delivered right to their door. If that doesn't work, try doing some Jose Jimenez impressions... or promise to get them an autograph of Keith Hernandez.

Festivus Tip #12: Festivus is not over until the head of the household is pinned. In wrestling they have a referee, so it might be a good idea to appoint someone as a referee at your Festivus gathering. But don't use Granny, she really enjoys it when there is a good tussle. She'll probably never declare the match ended.

Festivus Tip #13: When preparing to air your grievances, you might be wise to make notecards. What's more embarrassing, losing your train of thought or standing in front of everybody reading from notecards? On second thought, cancel the notecard idea!

Festivus Tip #14: Your Festivus pole shouldn't cost very much and should never require maintenance. However there are a few pointers that should be followed when using a Festivus Pole:
    1. Don't let any of the guests climb the Festivus Pole.
    2. A Festivus pole is not a "Dancing" pole.
    3. During the Feats of Strength, don't let anyone joust with the Festivus Pole. If they want to joust, send them to Medievel Times.
    4. If the pole is outdoors in below zero temperatures, don't let anyone lick the pole. It's tempting, but don't let them do it!

Festivus Tip #15: It is customary for some people to record the Festivus proceedings on tape. However many people are such that they will not talk if they know that a tape recorder is running. So, secretly place the tape recorder in a locked briefcase. Keep in mind you can also keep crackers in the briefcase, in case you need a quick snack.

Festivus Tip #16: If you are shy, anonymously write your grievances on a sticky note and post the note to the Festivus Pole. You don't have to put your name but you can always put the phone number of the off-track betting place or the local bagel shop just to throw people off.

Festivus Tip #17: December 23rd may be the official day for celebrating Festivus, but you can celebrate Festivus any time you like. After all, Festivus is all about convenience. For example, if the kids are begging to go to the water park, or if your in-laws want you to come over for visit, tell them they can't because it's Festivus. Similarly, if your significant other tells you that they’re not in the mood, tell them that it's a special occasion... FESTIVUS!

Festivus Tip #18: Make sure your Festivus pole is plain and unadorned. If it is too glitzy looking it may attract strippers! 

Festivus Tip #19: Buying gifts for Festivus is frowned upon. But re-gifting old crap is always allowed. Anybody want a Label Baby Jr.?

Festivus Tip #20: Prior to performing the Feats of Strength be sure to sufficiently warm up and stretch your muscles. This is an important step. You don't want to pull anything! Of course, the warm up period could last all night, or at least until your opponent loses interest.

SEVENTH BRO SESSION ANNOUNCEMENT

It is time to get into another partner for the seventh bro session. This time around we are going with another grueling Hero WOD. In fact, this particular Hero WOD has been affectionately ranked as one of the top six most brutal CrossFit workouts of all time. So what better way to do it then to share the misery with a buddy. For those of us that have had the pleasure of doing "The Seven" we know how taxing the combination of 7 Handstand Push-ups, 7 Thrusters, 7 Knees-To-Elbows, 7 Deadlifts, 7 Burpees, & Kettle Bell Swings and 7 Pull-ups, all done for 7 rounds can be. The best times we have seen at CFTR range in the 30-45 minute range with many going beyond the 60 minute mark. Top CrossFitters have been know to put up times in the 20 minute range which certainly seems ludicrous to mere mortals.

The following description and basis for "The Seven" first appeared on CrossFit.com on May 30, 2010:
"A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. "

Sharing "The Seven" with a friend will make it somewhat more tolerable but no less fun. So here are the details for Bro Session #7:

Part #1

• Muscle Snatch 5 x 3
• Power Snatch 5 x 3

Part #2

AMRAP60

• 7 HSPU
• 7 Thrusters (135#/95#)
• 7 K2E
• 7 Deadlifts (245#/165#)
• 7 Burpees 
• 7 KBS (32kg/24kg)
• 7 Pull-ups

Some comments on the details of this workout:

1. The snatch work will be done between 12:30 pm and 1:30 pm so that we can start "The Seven" as close to 1:30 pm as possible.
2. The snatch component is technique based and loads should be adjusted accordingly. The Muscle Snatch will work and help develop the turn over portion of the movement emphasizing the lockout overhead. The Power Snatch will work on the catch phase of the lift and typically emphasizes getting under the bar comfortably while receiving the weight overhead. Do not get crazy with the weights and emphasize good mechanics that are consistent across all the reps.
3. "The Seven" will not be capped at 7 rounds per se but will be as many rounds as possible within the 60 minute window. You and your partner will alternate movements as you go so each time you start a new round you and your partner will be responsible for different exercises. This means if the first round you did HSPU, K2E, Burpees and Pull-ups then the second round you will do Thrusters, Deadlifts and KBS. The opposite will of course be true for your partner.
4. Pick weights that both partners can reasonably handle.
5. Use the rest time between movements to recover so that you can crush the next movement when it is your turn again.
6. Have fun and remember that we are not only working out but we are also commemorating the sacrifice others have made to protect our freedoms and way of life.

WOD DATE AND TIME WILL BE: SATURDAY DECEMBER 20th AT 1:30pm (SKILL WORK TO START AT 12:30pm)