Monthly Archives: April 2012

Cookies, Grace, and the Simple Things in Life…

A confluence of events has made me take pause today.  I might be getting all mushy, philosophical, and sentimental here, but I don’t care.  Go to another meathead blog and learn how to do preacher curls, if this is too much thinking for you.

So, “Grace” was on The Movement Program’s plate today.  A workout of beautiful simplicity and (dare I say?!) graceful movements, “Grace” is a ball buster.  Get the weight over your head from the ground to overhead as fast as possible, using the clean and jerk style.  Pure.  Simple.

After watching a lot of great and gutsy performances (Athlete of the Day award goes to Julia who almost blacked out at the end of the WOD but dug deep, went to that dark place regardless, and found a way to get the job done.  Very proud of you!), I realized just how amazing of a “job” (I don’t consider this work!) I have being able to coach these young athletes.  Why?  Well, for starters I get to see a lot of light bulbs go on…you know, the light bulbs of “oh, that’s how it’s done” or “oh my God…I never realized I could have done that.”  Those are incredibly special moments when one witnesses another human being change before his very eyes.  The universe slows its whirling and for a moment, just a moment, one can feel all that is.  I feel quite honored to be able to see these major metamorphoses.

Another reason is that I get cool stuff like this:

How awesome are these kids?!

My athletes surprised me with this awesome card today, as well as a huge box of homemade paleo cookies (huh?!  what?!) AND then a wrist watch (I’m speechless…), all thanking me for being their coach.  In my past life of coaching track and cross-country, never did I have a group of athletes do something like this for me.  Totally shocked, totally humbled, totally appreciative.

And it was these things, “Grace”, a hand drawn thank you poster card, and cookies that have once again reinforced the idea that it really is the simple things that make the toil and tussle of our everyday lives worth it.  Stop and appreciate the “trivial” and “ordinary” because those things are anything but that.

Terpak

WOD

“Grace”

For time:

30 Ground to Overhead in Clean (any variation) and Jerk style.  (135/95)

 

Time is your frenemy…

Fact:  Time cannot be stopped.  Sometimes we wish it could cease.  Other times we will it away frivolously, forgetting to savor each tick of the clock.  What we CAN do with time is beat it like a boss!

Think your core is strong?  Think again.  It would appear that some glaring weaknesses in gymnastics skill/strength were made evident today as we hit three rounds of max effort L-sits off of plates on the ground.  Keep those toes pointed out in front of you and hang on for dear life.  Don’t have the L-sit?  Tuck your knees to your chest and hold that position.

Meanwhile back at the ranch… While today’s WOD was more task dominant, we manipulated Father Time a bit to make the WOD a bit more interesting, some would say even worse!  As opposed to straight through, non-stop work, a one minute rest interval was added after each round.  “What?!!!  Won’t that make the workout not as hard?”  Ask any of the Movement Magicians who attempted to cast a spell on this WOD and they will tell you this:  No frickin’ way.  By throwing in the minute rest, true you have a bit of time to catch your breath, but the expectation is that you go that much harder during the work period, approaching near maximal, balls out effort on each round.  No rest should be taken until the work of each round has been completed…  Is this a form of torture?  Yes.  Will it make you into bad *ss mama jama?  Yes.

Some discussion ensued about The Movement Program’s status during the summer. I am happy to say, that should the school be open all summer (which it will be, I believe) we will be having class everyday of the week, preferably in the morning, but if it starts to fill up we will expand into an afternoon session as well.  Stay tuned!

With that being said, it’s time to put that fitness to the test!  Fearless Athletics is hosting the Festivus Games, a competition for novice and intermediate CrossFitters.  Check out the link and sign up right now.  The competition is August 4.

Have a great weekend, Movement!

Terpak

Strength/Skill

3 Rounds Max effort L-Sits

WOD

4 Rounds for total time

400 meter run

20 Burpees

10 Single Arm KB Thrusters (20/16) – 1 arm used per round.

1 Minute rest.

Tabata Mania!

Car problems kept The Movement Program from being operational on Monday, but we got right back to it today!  Another deceivingly horrible take on the old Tabata Protocol.  Too easy?  Perhaps you’re not going hard enough.  There is a strategy to Tabata style workouts.  Go too hard early on and you’ll be gassed for the rest of the rounds.  Go too easy and you’ll be branded a pansy for the rest of your days.  Get after it, people!

Need I say more?...

Terpak

WOD

“Tabata Protocol”

Mountain Climbers

Jumping Squats

Press (45/35)

Pullups

Work for the following cycle of 20 seconds on and rest for 10 seconds.  8 rounds for each movement.  Score for that movement is the lowest out of the 8 rounds.

Wanted: Your T-shirt size.

Thanks to an anonymous donation to The Movement Program, we will soon be getting some unique T-shirts.  Matt Goold, a talented graphic designer based in New Jersey, will be lending his talents to Movement and creating a logo for some killer shirts.  You will, of course, be expected to rock these out whenever and wherever you can!  The shirts will be American Apparel.

Want a t-shirt?  Respond to comments with your shirt size and an awesome piece of paraphernalia will be yours!

Terpak.

Blues skies, bold smiles…brave souls.

Crushing WODs.  It’s what we do at The Movement Program.  You want to know the scary thing?  We are getting even better.  Kruzer remarked that the last time he did a WOD with overhead squats, it was TWENTY pounds lighter.  I guess we must be doing something right here….

Snatch Magic...(See above order)!

We started off the day tackling the elusive snatch.  There’s nothing like achieving a successful snatch (you don’t realize how many times I had to rewrite that sentence in hopes of avoiding uncomfortably inappropriate sexual innuendos…).  It’s magic!  Dare I say, snatch magic?

Following the snatch we hit an interesting little concoction of a WOD of running, overhead squats, kb swings, and then a strength test within a certain time domain.

Everyone welcome Santino to the fold.  He hit his first workout today like a boss and looked solid on his first step down the path towards righteousness!

Enjoy the weekend, dirtbags!

Terpak

Strength

15 mins work up to a heavy snatch/technique.

WOD 

800 meter run

Then

21-15-9

Overhead Squats (95/75)

KB Swings (20/16)

Then

800 meter run

Then

5 mins to establish a 2 rep max strict pullup.

Any grip is permissible.

The Total

One of my favorite benchmarks in CrossFit, The CF Total is all about beefy strength.  No crazy gut wrenching WOD of box jumps, thrusters, or muscle ups.  Just move big weight!

Shout out to Dragonball Z for finally showing some massive gains in mobility!  No more need to deadlift from the plates, champ!  Also, Morgan the Destroyer finally put some big weight up, yelling so loud on her low bar back squat that she shook the heavens!  Never doubt the weight.  Own it!

Remember, when lifting heavy (especially on the deadlifts) don’t get greedy and jump the weight up more than you can realistically handle for the next set.  Look for a challenge, but not for a stretcher to the ER.

Terpak

WOD

“CrossFit Total”

Three attempts at each of the following lifts:

Low Bar Back Squat, Press, Deadlift

Total each of the three movements best lifts for your CF Total!

I took it…and lunged it to the ground!

"I ain't a part of your system, weight room man!"

Looks like lunges.  Wonderful, wonderful lunges.  After some practice at the old kipping pullup, we hit a short AMRAP of wall balls and overhead walking lunges.  Thoughts on the day:  with shorter time domain workouts, there is no need for water breaks.  Taking water breaks for shorter WODS will not help you complete work.  Imagine that…  Sooooo, try and cut back or cut out those water breaks!  Also, when you’ve got a minute left in any WOD, push to the end.  Ignore the little voice in your head telling you you can’t take it.  I’m here to tell you that you can.  Just…keep…moving.

Benchmark workout on Wednesday.  Get ready, stay hydrated throughout the day, get a solid night’s rest on Tuesday.  You will need it!

Terpak

Skill

Kipping Pullup technique

WOD

8 Min AMRAP

10 Wall Balls (20/16)

20 Overhead Walking Lunges (45/25)

Leave it to Knick to ruin a picture...

 

“The Shah”

All will bow.  All will kneel.  All will prostrate themselves before “The Shah.”  Probably the longest WOD we have experienced at The Movement Program, and maybe even the hardest. (?)  Nothing like celebrating the weekend with a nice grinder.  Shout out to Knick for being the only one to beat the 25 min time cap, crushing it with an 18:28.  Now, to work on those double unders!

"The Shah wills your subjugation. Now, go and honor the Motherland and lift something heavy."

 

Prior to the WOD we established a new one rep max for the thruster.

All WODs tell a story.  How would you describe the story that “The Shah” shares?  Post your epic tale to the comments!

Terpak

Strength

Thrusters

1-1-1-1-1

WOD

“The Shah”

For Time – 25 Min Time Cap.

30 Burpee Box Jumps

40 Goblet Squats

30 Pushups

20 Double Unders

10 Thrusters (95/75)

40 Goblet Squats

30 Pushups

20 Double Unders

10 Thrusters

30 Pushups

20 Double Unders

10 Thrusters

20 Double Unders

20 Thrusters

 

Them sure are some purty squats…

Squat, squat, squat, squat, squat!  I never get bored of hearing that word.  You know what else I never get bored with?  Front squats, son!

We started off the day with 4 sets of 3 front squat for sets across using 80-85% of our established one rep max.   Today’s shout out goes to Morgan the Destroyer whose squat depth has finally reached below parallel and then some!  Solid work.  Form is looking good, dudes and dudettes.  Knees are being pushed out going down and up on those squats and you are all leading with the elbows up and out of the bottom!

Your progress has been quite impressive.  I am one proud papa bear!

Terpak.

Strength

3-3-3-3 Front Squat

Use 80-85% of your one rep max for sets across.

WOD

5 Rounds for Time

12 Pistols (6 each leg)

20 Situps

20 Racked Lunges (20/16 kg – 10 steps each leg)

Dip, Pop, Drop!

Dip, pop, and drop!  It’s the latest rage amongst the kids these days!  No, it’s not found on dance floor next to the Dougie or the Reject (quality video…oh, if only the semi had been a little faster at 1:37).  Rather, it is luckily found in the hallowed halls of The Movement Program.

Teach a man how to Dougie and you'll feed him for a day. Teach a man how to push jerk and you'll nourish him for eternity!

We started off the day (God, I have missed the smell of rubber bumper plates and cold steel) back from Spring Break on a great note:  push jerks.  I like the cue of dip, pop, and drop to get a lot of weight overhead quickly.  Dip:  Dip your knees slightly to the outside to start the motion.  Pop:  With bent knees, drive the bar forcefully up by popping your hips to get the bar weightless.  Squeeze those cheeks!  Drop:  With the bar weightless, drop quickly under the bar into a quarter squat and lock the arms out with the bar overhead.

The day’s training finished up with a fast and heavy 8 min AMRAP of power cleans and bar facing burpees.

Welcome back from break, Movement!

Terpak

PS.  Keep Dora the Explorer in your thoughts as he injured his wrist…playing video games.  Man, son, you should have said you fought a roving pack of wild South Philly dogs or ninja cats.  Video games?  That’s the real deal…

Strength

Push Jerk

1-1-1-1-1

Work up to a new one rep max!

WOD

8 Min AMRAP

6 Power Cleans (135/75)

12 Bar Facing Burpees