CrossFit CenCal

Time Is On Our Side

 
Here you see a Video of Ken pulling a 229kg(505lb) Deadlift. Notice how he gets tight and maintains it throughout the movement. He is in control of the weight from the moment the weights leave the ground until the moment he lowers it (Yes lowering it is just as important as lifting it). Strength is developed through what we call time under tension. This is the ammount of time your Musculoskeletal and nervous system are under load. The longer we can stay under peak tension the stronger we will get. The deadlift strengthens the whole system, largely because the whole system is under load. The term is neural inhibition, meaning even though a musle may not directly be firing to move the load it is flexed tight to maintain a rigid frame to move the weight cosequently making that muscle stronger.As I mentioned before he lowers the weight under control. Why is this important? The deadlift much like the other pulling movements require three phases. First is the concentric phase or the pulling the weight off the floor. Second is the isometric phase, or holding the barbell at the top. Last is the eccentric phase or lowering the barbell to the ground. I see to many trainees drop the bar at the top because they do not have the strength to lower it. Remember getting strong is about time under tension.

Warm up
Banded Hamstring 2 min @
Death March

Strength
Deadlift
5-5-5-3-3-3

WOD
KB clean and press x 6@
Pull Ups x 10
6 rounds
then
Annie
50-40-30-20-10
Double Unders
Sit Ups
------------------------------------------------------------------------------------------
Essentials
Warm Up
10 Roll out/ Stretch
20 Glute bridges
2rds

WOD
50 Wall Balls
50 Lunges
40 Wall Balls
40 Lunges
30 Wall balls
30 Lunges

Finish with 25 Burpees

Warm up
Hip flexion 2 min
Dynamic warm up

Strength
Box squats 10x2

WOD
Ring dips x 6
Air squats x 12
200m run
Amrap 25 min

Jayden setting up for a 115kg snatch using mommies straps!! She cracks me up!! Champ 2025!!!

The things you do for love

I love Saturday and Sunday nights when you guys drive by and see the lights are still on. Many of you guys will text me if I'm open. No I'm not open I'm working. Burning the midnight oil as some would say is a regular thing for me. Why because I love this business. It's a constant assessment and reinventing process. Not everything I implement works out so it has to be rebuilt :0( I do it because I care about this gym I put thought into how to get more results for our clients! When I was in my younger years in college I knew I wanted to open my own gym you know be the BOSS. Now I'm there and when I need it done its me, when it needs cleaning and organizing its this guy (I do occasionally have some help)! I'm not complaining it just what you have to do to see your creation take life. Sometimes I sit in the corner and just think about how to improve our gym!! In my humble opinion it's one of the best strength and conditioning facilities in the area and I take pride in that. It's like raising your kids, you never stop, you pour love into them until the final bell rings! The roads not always smooth but it's the things you do for what you love!!! Rest well friends its going to be a great week!!

*note*
1. Plates will be in on wensday!!
2. Lindsay started a training blog check It out http://lindsaytaylor-wonderwoman.blogspot.com/

Warm up
Monster walks
Linear x 20
Lateral x 20
2 rounds
800m run WOD
20 kb high pull/kb swing
20 2 count BURPEES
20 box jump 20 double Unders
Rest 2 min
5 rounds

Essentials
Warm up
Knee in corner
400m run
Skill
Position work
WOD
10 box jumps
10 step ups
10 kb swings
20 min AMRAP

Team time

Team workout
Warm up
Roll out/stretch 10 min

Wod
As a team complete
200 wall balls
200 push ups
200 dumbbell snatches
1.5 mile run holding a wall ball

Oooooops

Sorry for the delay forgot to push the publish button so the daily post never went up??!!

Warm up
200 jump rope
800m run
Monster walks
Skill
3x5 back squat
Wod
Amrap 20min
20 db thruster
20 walking lunges
20 sit ups

Warm up
Roll out 5 min
Pigeon pose 2 min
Knee in corner 2 min

Skill
Weighted/dead hang pull ups
6x5

WOD
10 burpees
20 box jumps
30 kb swings
40 double unders
4 rounds.

Why Kids Should Lift Weights

 
This is Roy he is one of our youngest lifters. Today was the first day he full cleaned a barbell and I could not be more proud. I hear a lot of parents who are scared to let their children Lift weights in fear of injury. The thing is, these are the same parents that let their kids play youth football and build ramps to jump in the front yard. The fact is that lifting weights will not stunt your growth or affect growth plates. In fact a study by the NSCA stated that bone mass was gained by resistence training in youth. Kids are flexible when they are young. The American lifestyle has not taken them over yet by sitting at a desk job all day ruining their pysical capabilities. They are like unprogrammed computers capabale of learning so much. With the PROPER coaching kids are primed to learn the lifts that they can take with them into other athletic endevors. Weightlifting promotes, flexability, speed, balance, coordination, stength,and power. These are the crucial components of human function. As many of you know we have a weightlifting team here, so if you are a parent of a young athlete or know some young athletes its never too early to get them started in an awesome sport.

Warm up
PVC positions x 10
Snatch Drops x 10
OHS x 10
2 rounds

Strength
Power Cleans x 10

WOD
5-4-3-2-1
Clean Pulls 95/65
Hang Power Cleans 95/65
Power Jerks 95/65
Rest 2 min
4 rounds
------------------------------------------------------------------------------------------
Essentials
Roll out!

50 Squats
40 Push Ups
30 Wall Balls
20 See the Lights
800 M run
40 Push Ups
30 Wall Balls
20 See the Lights
50 Squats
200 Single Jump Ropes

Triple Extension is Dead

Can we all please stop talking about Triple Extension! Its a dead dying animal not worthy of resuscitation. I hear it all to often mostly by the uneducated uninformed kool aide/Burgener drinking CrossFitters. Look CrossFit is about specializing in nothing but training for everything. Its a great program when done correctly dont get me wrong, but the comments and critiques towards legitimate weightlifting athletes are ill advised. I see the Triple Extension topic come up a lot and its usually crushed due to the fact that weightlifting athletes just do not lift like that anymore. That was a great way to move weight before the rules were changed allowing the bar to make contact with the body. Without using the catapult style there is now way to reach the dynamic power arch essential to move massive weights. Look at the pictures above notice the point at which the bar is in contact with the body. That is the point that the barbell is accelerated upward into the receiving position. Come with me and watch some of the best lifters around lift or come to a weightlifting event and you will see it first hand! If you are really interested check out this thread its a good one! http://www.pendlayforum.com/showthread.php?t=5507

Warm up
Running In place 7 min
every 30 sec 3 burpees

Skill
Candlestick Levers 5x10
L-Sit Holds 5xfailure

WOD
400m run
10 push ups
10 Sit ups
400m run
20 push ups
20 sit ups
400m run
30 push ups
30 sit ups
400m run
20 push ups
20 sit ups
400m run
10 push ups
10 sit ups
------------------------------------------------------------------------------------------
Essentials
Calf Stretch 2 min
Over Head Stretch 2min
Banded Good Morning 2x20

Skill
100 Kbs for time

WOD
400 M Run
10 KBS
15 Box Jumps
20 Sit Ups

20 Min AMRAP

Hard Work Pays off

 
Here is Lindsay Snatching 84kg (184.8lbs) she barely missed 88kg

 
Here she is smashing 100kg (220lbs) and she missed the 103kg jerk just a bit behind!
She has been working hard in the gym. She is always fun to coach and see her make progress.

Alright so to point out the obvious when you come in you will see all of the 45lb and 35lb plates are gone! Although it is Stockton they were not stolen. I had to sell them last weekend and the new plates we ordered just got backordered? So we are going to be without them for a week till the new ones come in! The good news is 1) I had already planned on this being a week of down regulation from strength work 2) We are moving to legitimate barbells and bumper plates, we are moving to a kg system so learn 2.2. It will take some getting used to but legitimate strength and conditioning facilities and the rest of the strength world work in Kg so will we!! Look its all in colors its not that tough. Get big and strong and just use all the red ones!!!! Thats 25kg!!

Warm Up
OH band stretch
Shoulder dislocates x 20
Shoulder Pre hab x10
Y,T,L
2 rounds

Strength
Weighted Plank Holds 10x max weight for time

WOD
Power Snatch x10 75/45
Double Unders x 20
AMRAP 15 min

------------------------------------------------------------------------------------------
Essentials
Mon

Knee/ Corner 2 min
10 Min JR
Every Fail 5 Push up

Skill Banded Squat
5 x 15

WOD
15 Squats
20 Ring Rows
50 Jump Ropes

20 min AMRAP
------------------------------------------------------------------------------------------
SWOD
"Ask, and it shall be given you."
Matthew 7:7
What Ever your spiritual beleif is just know that you are never alone in the fight of life, Lean on those who give you strength hold onto it and never let go. Let it grow inside you like the might and power of a 10,000 man army ready to be unleashed on the opponent in your path. Grow in strength my friends, both spiritually and physically. BT

Warm up
Tabata squat
Push up
Sit ups

Wod
50 lunges per leg
50 box jumps
50 burpees
50 ring rows
50 ring push ups
50 V ups
50 squat jumps
50 nose to ring