Tuesday 12/15

Rest Day

Chill out guys and watch videos on how to repair your body.

Kelly Starrett Video on Upper Body Maintenance

Kelly Starrett Video on Lower Body Maintenance

Here's a good video on myofascial massage, please ignore the ridiculous techno music in the background.

Monday 12/14

12 min. AMRAP


Using a 35lb dumbbell in each hand:
10 Dumbbell Cleans
10 Dumbbell Push Press
20 Walking Lunges w/ Dumbbells.

Try and hold onto the Dumbbells the entire workout, 5 burpee penalty for every time you have to drop them (do burpees after the workout is over)

Sunday 12/13

Death By 10 Meters


Tabata
Warm up, squat/push up mixed Tabata intervals:
20 sec. max effort squats, rest 10 sec, 20 sec. max effort push ups, rest 10 sec, repeat 8 times.


Set cones 10 meters apart, run ten meters on the minute adding ten meters every minute.  Continue until you fail.

So, start the clock and run 10 and rest.  When the clock hits 1 minute, run 10 and then 10 back, total of 20m.  When the clock hits 2 min, run the cones three times and etc. until you can no longer complete the required number of 10m runs in the time allowed.

Saturday 12/12

Thrusters/Shuttle Run

12-6-3 Thrusters 135lb with 60yd shuttle run in between each set

for a 60yd shuttle you will need 4 cones, in a straight line, place each cone 5 yards apart.  Starting from the first cone run to the second, then back to the first then to the third cone, then back to the first, then to the fourth cone and then back to the first, this should add up to to a total of 60 yards.  When running the shuttle, focus on good technique, stay in control, plant with both feet, keep both feet outside your body (don't lean so much you're out of control).

A thruster is basically a front squat that explodes into an overhead press.

60yd shuttle

Thrusters



Lift


Squat 3X5 add 5lbs

Press 3X5 add 5lbs

Friday 12/11

Rest Day


Here's a nice rest day article on advanced kettlebell techniques developed for rugby players.  Read up and give it a try.  If you don't have a kettlebell, just use a dumbbell, use anywhere from 35-70lbs depending on how strong you are.


Documentary on legendary USC S&C coach Chuck Berry

Thursday 12/10

CARS!


Get together with a buddy for this one, you will need a car or truck and a road or parking lot that doesn't see a lot of use.

10 Rounds

30 sec. Car push (push a car/truck as far as possible in 30 seconds, have the person at the whell hit the brake and stop the car right at 30 sec.)

30 sec. max reps burpees

30 sec. max reps sit ups

To score this workout, add your total number of burpees, sit ups and how many yards you pushed the car.

Lift 3+ hours before or after WOD


DL 5X1 (add 10lb to last)
Bench Press 5X3 (add 5lb to last)
Power Clean 3X5 (add 5 lb to last)

2010 Crossfit Games Announced!

Wednesday 12/9

DL/Dip Complex


Deadlift Weight is 225lb if you need to scale up or down, use 50% 1RM

Dips are weighted, use 50lb dumbbell, hold between legs or put it in a backpack.

12 DL
3 Dips
9DL
6 Dips
6 DL
9 Dips
3 DL
12 Dips

Post time and weight if scaled to comments or email me if the comments section doesn't work.

Tuesday 12/8

2 Rounds 2 minutes rest between rounds


135lb Clean & Jerk AMRAP for 2 Minutes

25M Shuttle Run AMRAP 2 Minutes (set up 3 cones((cones A,B,C)) 5M apart.  Start at middle cone - B, run to your right at cone - C, then run back to cone -A then back to C, this completes one shuttle run, walk back to middle cone and take a couple seconds to recover)

Toes to Bar AMRAP 2 minutes (Toes to bar: hold on to a pull up bar, from a dead hang pull your toesup until they hit the bar)

What is AMRAP?  As Many Rounds/reps As Possible


Lift 3 hours before or after WOD


Squat 3X5 (add 5lb to previous)

Press 3X5 (add 5lb to previous)

Ibuprofen Bad!

Ibuprofen, Just say No!

Many of you may take Ibuprofen after workouts or games for soreness, you need to stop NOW.
Ibuprofen is an NSAID anti-inflammatory drug.  Anti-inflammatory drugs of any kind make tendons and ligaments weaker and stop muscles from getting stronger.  Got it?

For many years trainers loved Ibuprofen, it was great, you worked out, took a couple pills and you didn't feel sore.  Good stuff right?  Well, we were totally wrong.

Here's the nerdy stuff. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after a game or conditioning session is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout and then not reap the resultant gains from the training stimulus.

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over...

Why?

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.

So how do we treat acute inflammatory/inflammation pain?

You know the answer.

Ice (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all) and compression.

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you ruggers) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice and compression, it won't short circuit the way your body actually heals itself and becomes stronger.  




Thanks to San Francisco Crossfit

Monday 12/7

Rest Day





This is Ricky Bruch, you wish you were this badass.