Probably tonight a lot of people around the world are going to be hitting f5 repeatedly while on the games website. Lets see if those requests blow up the server like it did last year.

Some things in regards to the Games. We are going to be at Sin City doing the open starting at 11am. Please be there by 1030am so you can warm yourself up, and register. There will be an athlete briefing at 1105am. After that heats will be posted. Women will go first and following that will be all men. If you are unable to attend I will work with people on figuring out the best time to come into the gym and do the open workout. Sunday would be the best day.

In regards to how to plan your workouts. I recommend that you rest the day before whatever day you plan on doing the open workout. I will more then likely do some skill work the day before and thats about it.

Structured Strength
Week 5
Rest Day

CrossFit Strength
Press 3-3-3-3-3
Add 2.5 – 5 lbs

I thought that it would be fun to enjoy the last night of games prep where we actually do some stuff since next week the open starts!!

If everyone is up for it this is the plan:

WOD 1
On the minute for 15 minutes
1 muscle up

ALT would be:
On the minute for 15 minutes
5 chest to bar pull-ups
5 dips

Rest for a bit then do:

WOD 2

For Time
5 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
4 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
3 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
2 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
1 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44

-ALT-

15 chest to bar pull ups
15 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
12 chest to bar pull ups
12 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
9 chest to bar pull ups
9 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
6 chest to bar pull ups
6 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
3 chest to bar pull ups
3 Dips
15 box jumps 20/24
15 kettlebell swings 53/44

I realize the weight for the kettlebell is a low for guys so however wants to do one of the two 72 pound kettlebell they are welcome to.

Thanks to everyone that has been coming out at various times for Games Prep it was a better success then I thought it would be. I am still working on some tshirts so don’t worry its in the works. I hope to have the design finalized by the end of the month.

Announcement for this week: The games prep class is cancelled. I have Search and Rescue training this Wednesday night and am unable to find someone to sub it. There is only 2 weeks till the first open wod is announced. If you want to participate and see how you stack up (which you should) go to the games site and register. If you are having thoughts on whether or not to participate come talk to me.

Structured Strength
Press (24) +5 lbs.
GHD Sit-Ups

Add 5 pounds from last weeks weight. Do 3-6 reps per set of any combo that gets you 24 total reps. Then complete 4×12 GHD sit-ups.

CrossFit Strength
3 max effort Handstand push-ups

Rest between sets about 3 minutes.

If you are going to participate in the Open this year you need to be registered before the first WOD is released on February 22nd. Once you have registered you can join the affiliate team as well. Go to the games site to register.

Structured Strength ( February 6/ week 3)
Back Squat (15) +5lbs
Glute Ham Raises

Add 5 lbs from the weight you did your back squat at last week. Doing 2-4 reps per set get any combo of 15 reps. Once you have finished do the amount of sets x 12 glute ham raises.

CrossFit Strength
Back Squat
3-3-3-3-3

Remember that Sunday I will be holding a class at 11am and open gym from 12-3 will be cancelled due to the Superbowl.  Weither you watch the superbowl for the game or for the commercials its part of the list of things that makes you American.  I will post my list of “Things that make you American” along with the Zombie Apocalypse list as it will be used to determine if you are on my team, when the time comes.

Structured Strength (week 2)
-Deadlift (24) +5lbs
-Max Rep Pull-ups

Add 5 lbs from last weeks weight. Figure out any combo to achieve 24 total reps using Prilepin’s Chart. How many sets it takes you to complete your Deadlifts do that many max rep sets of pull-ups.

CrossFit Strength
Deadlift
3-3-3-3-3
+5-10lb

Make sure to add 5-10 lbs from your weight you did last week.

The games site is live and you are able to register.  I have registered the team so if you haven’t joined the team….you better cause all the cool people are doing it.

I am curious as to how people are feeling after last nights Games Prep WOD?  Thoughts?  What is going to be the toughest part of the open for you?  What movement is going to be difficult for you?  What will be easy?

Also for everyone participating please reference the drug testing policy from the games site.  Badger Milk and Gluten are not mentioned as performance enhancing…….

Structured Strength (week 2)
-Snatch (18) +5lbs
-GHR 4 x 12

Add 5 lbs from last weeks weight. Figure out any combo to achieve 18 total reps using Prilepin’s Chart.  When you finish do your GHR

CrossFit Strength
Bent Row
4,4,4,4

Add weight each set if possible.

Increase weight over each set. Work on form and technique for this movement.

Did you know Coach Broz has an Olympic Lifting Class on Monday and Thursday at 6pm? Great way to work on your Olympic lifting technique with Coach Broz. A lot of people have said that it has helped them a lot to work with Coach Broz. I highly recommend that if you want to get better at olympic lifting that you show up and take the class. Usually Monday is Snatch work, and Thursday is Clean and Jerk.

There is only 3 weeks till the start of the open!! Excited? Anxious? Nervous? Make sure to create your account on the games site. Go HERE.

Structured Strength (week 2)
OFF

CrossFit Strength
Press
3-3-3-3-3

+2.5-5lb from the weight that was used last week on Wednesday

Games Prep WOD
50 Pull-ups
30 Thrusters 95/65 lbs
50 Kettlebell Swings 72/44 lbs

At the start of the minute do 5 burpees

Post time to completion

You are done when either the following happens:
-you finish all reps (yay!!)
-you have 2 consecutive rounds of ONLY burpees (boo burpees suck)

Skill
Complete 100 Handstand push-ups

Use 15# bumper plates for your hands and abmat in between the bumper plates.

I am curious if tomorrow I will actually be able to register for the 2012 CrossFit games via the website. Last year it was a big debacle. I think the site went down a few times during the first 24 hours. At any rate if you are going to participate in the 2012 games, which you should, registration starts February 1. The first workout is less then 3 weeks away.

Structured Strength (week 2)
-Press (24) +5lbs
-GHD Sit-up 4 x 12

Add 5 lbs from last weeks weight. Figure out any combo to achieve 24 total reps using Prilepin’s Chart.

CrossFit Strength
Romanian Deadlift
4,4,4,4

Increase weight each set. Work on form and technique.

I think a lot of people use the weekend to relax, enjoy time with the family, pretty much do leisurely activities. I only say this because most of the time on the weekend I see only about 20-30 people that I normally see through out the week. First off I applaud those that can take a day or two off and just enjoy their lives. When we allow the body to rest and recover from the weeks onslaught of work, working out, family, errands, etc it allows for not only the physical body to relax, but also the psychological side as well. A lot of the times the human body can undergo physical stress and it is hard for someone to realize that the psychological side is suffering. This is called Adrenal Fatigue.

The best way to illicit change in the body (ie body comp changes for most of the people reading this) is to allow it to enter into a state of homeostasis. Homeostasis is the tendency of a system, esp. the physiological system of higher animals, to maintain internal stability. If, for example, your body temperature moved up some 10% from your average temperature, you would be in a big trouble – that is why the homeostasis working behind the curtains, is good system to have – it keeps your body in order. Homeostasis applies to psychological states and behavior as well as to physical functioning.
OR
Basically your body likes to be what it is and doesn’t want to change for fear of causing harm to itself.

Some ideas to rest the physical self:
-Light activity, but not heavy couch surfing.
-Do a different type of WOD, like Vili’s Saturday class SLEDGEHAMMER STRIKES FTW!
-Stretch perhaps a yoga class
-Massage, can fit in the psychological self too
-Acupuncture
-Ice the soreness away

Some ideas to rest the psychological self:
-Be around friends, pets, and family
-Meditate
-Do something good for the community volunteer
-Play games ie video games(not too much but I suggest SWTOR), outdoor games ie hide and seek
-Learn something new ie cooking, line dancing, carpentry

Do you think CrossFit disrupts homeostasis? What about strength training? How do you unwind the body and mind?

Ok lets hit the gym hard today and get out of homeostasis, if your body was in it that is.

Structured Strength (week 2)
-Back Squat (15) +5lbs
-Max Rep Supine ring pull-ups

Add 5 lbs from last weeks weight. Figure out any combo to achieve 15 total reps using Prilepin’s Chart. How many sets it takes you to complete your back squat reps do that many sets of max rep supine ring pull-ups.

CrossFit Strength
Back Squat
3-3-3-3-3

+5-10 lbs from the weight used last week for your back squat.

Confidence Through Strength – Lean Lifting PROMO from Bougie Photography on Vimeo.

This is obviously a strength based site. While sometimes my focus seems to be in other random places I love this video. I love everything strength based. I consider the practice of gymnastic skills strength as well.

Probably often times when women ask me what they should do for x, y, or z they hear the simplest answer: Lift heavy. While this goes against conventional theory and old school thought this is probably the hardest challenge as a strength and conditioning coach. In GENERAL women do not want to lift, they also do not want to put a bar on their back because they feel like they get bulky x, y, or z when they lift. If you are a female and you don’t want to get underneath a bar and lift something heavy ask yourself these simple questions
1) What type(s) of body composition changes do you want to have?
2) What type(s) of diseases do you want to avoid now, in the near future, or late future?

Read these next few articles. HONESTLY DO IT!

If you will sit and read a magazine called Shape, Womens Health, O OR watch other tv shows that only feed the belief that lifting is bad for you, or that a body building approach will help you “tone” then you owe it to yourself to take 5 minutes out of your day and explore something else. I gurantee what you think you need to do and what you need to do are 2 different approaches. AND after you finishing reading that realize that the one way to build muscle is through hypertrophy. How do you do that? Usually high repetitions + light weight. What do you see in said magazines? High repetitions + light weight. What does high repetitions + light weight sound like? Body Pump. Do I ever encourage high repetitions + light weight? Please shot me if I do.

1) What does the conclusion say for this short article?
2) Oh I dont want to end up with metabolic syndrome(diabetes, high blood pressure, etc.)
3) I will even do the hard part for you and google all the results for you to read even more

Paleo + Heavy Bar = Great success, prove me wrong.

Structured Strength
-Deadlift (24)
-Max Rep Pull-ups

Start with about 70% of your 1RM deadlift, each week you will add 5-10lbs.

When you finish you have the same amount of sets to do max rep pull-ups. If it took you 4 sets to finish the deadlifts, you have 4 sets of max rep pull-ups. If it took you 6 sets to finish your deadlifts you have 6 sets of max rep pull-ups.

CrossFit Strength
Deadlift 3-3-3-3-3

Take 3 sets to warm up at or below 60% of your 1RM. After that load the bar up and start with about 75% this week. Do the same weight for all 5 sets. Next week you will go heavier!