Competitors (Wednesday, 4/26/17)

Movement Prep
2 Rounds:
10 Rockbacks
10 Single Leg Glute Bridge(each side)
10 Supine Hip Circles (each side)

Weightlifting
6 Rounds E2MOM:
1 Clean Pull, hip
1 P. Clean, hip
1 Clean Pull, above knee
1 P. Clean, above knee

Strength/Corrective
15 Min to Complete
4x:
5 Front Squats (5s ECC)
5 Partner GHR to Box (20-24″)
30s Side Plank (R)
30s Side Plank (L)

Accessory
16 min EMOM:
Odd: 30 sec Box Jumps (30″”,24″”)
Even: 30 sec Front Rack Holds @ 80% of 1RM Front Squat

Accessory
4 Rounds:
10 DB Shoulder Press
10 Band Push Downs

 

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Wednesday, 4/26/17

CrossFit

Weightlifting
6 Rounds E2MOM:
1 Clean Pull, hip
1 P. Clean, hip
1 Clean Pull, above knee
1 P. Clean, above knee

Strength/Corrective
15 Min to Complete
4x:
5 Front Squats (5s ECC)
5 Partner GHR to Box (20-24″”)
30s Side Plank (R)
30s Side Plank (L)

 

LeanX

A. 9 mins to complete:
3×10 Weighted Lunges/side
3×10 Push-Up Negatives (3 sec)

B. 15 min AMRAP:
6 Goblet Split Squat/side
12 Alt V-Ups
18 RKBS

 

Box News

Be sure to sign up for class on Wodify!

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Competitors (Tuesday, 4/25/17)

Movement Prep
2 Rounds:
6 Sidelying Windmills (Each Side)
6 Sidelying IR/ER (Each Side)
10 Diagonal Band Pull Aparts (Each Side)

Gymnastics
8 Min Alt. EMOM:
O: 30 sec ME UB Strict Chin Up
E: 30 sec ME UB Strict HSPU

Metcon
Partner WOD
12 Min AMRAP:
A: 500m Row
B: ME T2B
B: 500m Row
A: ME T2B
*Score is total T2B completed

Metcon
5 Rounds:
15/12 Cal Assault Bike
Rest 1 min

Gymnastics Skill
10 min Handstand Hold or Walk practice

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Tuesday, 4/25/17

CrossFit

Gymnastics
8 Min Alt. EMOM:
O: 30 sec ME UB Strict Chin Up
E: 30 sec ME UB Strict HSPU

WOD
Partner WOD
12 Min AMRAP:
A: 500m Row
B: ME T2B
B: 500m Row
A: ME T2B
*Score is total T2B completed

 

LeanX

A. 3 sets:
Seated SA DB Press x 10
SA Bent Over DB Row x 10
Plank DB Taps x 10
*reps per side*

B. 5 Rounds:
5 Box Jumps
5 Goblet Squats
5 Goblet Step Ups
5 KB DL
5 RKBS
1 min rest b/t sets
*Rounds are all out sprints

 

Box News

Check out another article by Coach Connie on the Benefits of Eccentric Training!

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Competitors (Monday, 4/24/17)

Movement Prep
2 Rounds:
10 Plate Dead Bug
10 Plate Pause Goblet Squat
-then-
Mini Band Series

Strength
15 Min to Complete
4 Rounds
6 Sumo Deadlift (3s ECC)
6 KB/DB SL RDL (Each Side)
6 Side Plank + Row (Each Side)

Metcon
3 Rounds:
800m Run
10 OHS (50-60% 1RM Squat Snatch)
*12 Min Cap

Metcon
5 Rounds:
50 Double Unders
5 Strict Pull-Ups
10 Burpees

Accessory
4 Rounds:
10 Double DB Split Squat (Each Side)
12 GHD Hip Extensions
*Moderately Heavy, the last two reps of every set should be challenging

 

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Monday, 4/24/17

CrossFit

Strength/Corrective
15 Min to Complete
4x:
6 Sumo Deadlift (3s ECC)
6 KB/DB SL RDL (Each Side)
6 Side Plank + Row (Each Side)

WOD
3 Rounds:
800m Run
10 OHS (50-60% 1RM Squat Snatch)
*12 Min Cap

 

LeanX

A. Buy in: 800m Farmers Carry w/Partner
-Then-
100 Med Ball Reverse Lunges
50 Med Ball Sit Ups
25 Wall Balls/Partner
50 Med Ball Sit Ups
100 Med Ball Reverse Lunges
-Then-
Cash out: 800m Farmers Carry w/ Partner

 

Box News

Check out Coach Connie’s article on Relative Intensity and Scaling!

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The Benefits of ECC – Eccentric Training

josh

 

Eccentric contractions (negatives) are a potent strength-building tool that we’ve been using in our program. So what are eccentric contractions exactly? Well, there are thee types of action a muscle can perform. Concentric is where the muscle shortens or contracts. This is the actual lifting phase or “up” phase of a movement. Your muscles shorten and load is lifted. There is also an isometric movement when there’s tension in your muscle but there is no change in muscle length. Then there is the eccentric portion, which is the “down” phase. During an eccentric muscle action there is tension in the muscle but it is lengthening at the same time. The down phase of your front squat, sumo deadlift and bench press are examples. Eccentric actions are much more stressful for your muscle fibers than any other form of muscle action.  You can actually move more load with an eccentric action because you are recruiting more muscles to work at all the same time.

 

Theory states “during the eccentric contraction phase, the muscle is being damaged, therefore causing tears and consequently DOMS” (delayed onset muscle soreness). The good part about muscle soreness is that when the body has to repair the damage done, the muscle is stronger than it was before.

 

Bottom line with eccentric training; we are helping the body to become stronger. We like strength. Strength is good.

 

This is not to say that our muscles aren’t stressed during high repetition lighter movements as well. Tony Webster outlined this well in a 2008 CrossFit journal article, “The emphasis on quality full range of movement performed at high intensity is a perfect recipe for muscle damage and repair.” Muscle damage and soreness are essential for greatest muscular adaptation.

 

So, between the two, we are getting stronger. Everyday.  Have a great week!

 

References

  1. Muscle Physiology – Types of Contractions, “Muscle Physiology – Types of Contractions”, June 05, 2014, http://muscle.ucsd.edu/musintro/contractions.shtml
  2. Webster Tony, “Muscle Damage and Soreness”, CrossFit Journal, 2008

 

 

Written by Connie Keathley

Connie Keathley

Connie is a Coach at Four Barrel CrossFit. Her coaching credentials include CrossFit Level 3, CrossFit Kids, CrossFit Movement & Mobility, Gymnastics, Advanced Gymnastics and Endurance. She is also a Level 1 USAW lifting coach. She’s coached and trained under 9-time USAW National Champion Olympic Weightlifter, Chad Vaughn as well as Olympic competitors Ursula Garza and Matt Bruce. She’s trained people from age 3 to 81, and has always had a heart to help others! Being a CrossFit coach has given her the avenue to do so!

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Sunday, 4/23/17

CrossFit

Skill/Strength
10 min KB Carry:
SA Waiters Carry R
SA Front Rack Carry R
SA Suitcase Carry R
SA Waiters Carry L
SA Front Rack Carry L
SA Suitcase Carry L
* (35,26)

WOD
For Time:
30 Man Makers

*1 Man Maker:
Row R
Push Up
Row L
Push Up
Squat Clean Thruster

 

Box News

Check-in on Facebook for Sweat Angels! Each check-in goes towards providing therapy for children with autism.

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Saturday, 4/22/17

CrossFit

WOD
5 Rounds
4 Min AMRAP:
30 DU
20 Front Rack Lunge (95/65)
10 Hang Power Clean (95/65)
2 Min Rest
*Score is the lowest score of any round

 

LeanX

A. 12 Min Alt. EMOM:
1.150m Row
2 10 Goblet Squat

-2 min rest-

B. 12 Min Alt. EMOM:
1. 150m Row
2. 10 Thrusters

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Competitors (Saturday, 4/22/17)

4B Weightlifting Class

Metcon
5 Rounds
4 Min AMRAP:
30 DU
20 Front Rack Lunge (95/65)
10 Hang Power Clean (95/65)
2 Min Rest
*Score is the lowest score of any round

Metcon
12 min AMRAP
400 m Run
20 Push Ups
10 Box Jumps
*Rx+: With a vest (20/14)

Musclc Up Accessory
5 Rounds
10 sec Chin Over Ring Holds
10 sec Ring Dip Hold

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