Wednesday - April 26, 2017

ANNOUNCEMENTS

"LEARN TO RUN GOOD" CLINIC

HTTPS://VICKERYATHLETICS.FRONTDESKHQ.COM/COURSES/123563

Why: Whether we like it or not, running is a basic human ability and measure of fitness. It is also a skill that can be developed (so it doesn't suck so much). We're going to spend a Saturday honing on some of the technical elements of running.

When: THIS Saturday, April 29th @ 10am

Where: SMU Westcott Field

Cost: $7 until Friday the 28th / $12 after (just tell a coach and we'll add it to your account!)


WORKOUT OF THE DAY

Strict Press @2222: 8-10 reps x 4 sets
+
2 Rounds For Time @ steady pace:
50 Thrusters 65/45
(rest 90s)
550m Run
(rest 90s)
50 Burpees
(rest 90s)
*shoot for same times on the second round


HOMEWORK

Max Side Plank R - record time
Max Side Plank L - record time
then...
15 Side Plank Taps R
15 Side Plank Taps L
15 FLR Knee Drives
x 4 sets

Tuesday - April 25, 2017

ANNOUNCEMENTS

NEW RETAIL: HAND CARE

There may be no bigger bummer in Crossfit than a hand injury. With that ripped callus, you’re not actually hurt; it’s just a couple layers of skin, yet it’s on a crucial part of your body. Can’t pick up anything, can’t hang on anything, can’t swing on anything. A hand injury pretty much rules you out of all all activities, unless you wanna do a bunch of running and box jumps. (Shameless Plug: Come to the running clinic Saturday!) There is almost no way to make that skin grow back faster, but there are many ways to prevent that skin from tearing in the first place! So, unless you’re OK with Krazy gluing your skin back together, listen up:

Step 1: Shave those calluses.

Best done right after (or during, no judgement) a bath or shower every other week or so. Use a pumice stone, razor, nail file, fine-gauge sandpaper, or my favorite, the callus shaver (found at Walgreens in the foot care section). You’re going for smooth.

Step 2: Condition that skin.

Put on some damn lotion!

Step 3: Use an anti-inflammatory.

Here’s where we can help. It’s an old gymnast’s trick to put Preparation-H (yes, the butt cream) on your hands in the evening to wake up with less tenderness on your poor babies. Sore hands on the bar will lead you to some weird compensations, weaker grip, or just downright poor performance. Don’t let that happen! Buy the cream from us (retails for $10) to avoid really questionable Amazon search recommendations or the judgemental eyes of cashiers.

Step 4: Tape it up. 

Is today’s WOD gonna have high-rep barbell, kettlebell, or kipping movements in it? Maybe it’s best to pre-tape that thumb or pinky that always rips, instead of leaving your umpteenth skin chip at the gym. Believe it or not, the tape up front is actually for sale! It retails for $3 and we’ll always have a fresh roll in stock. Ask coach Bri or coach Zach how to make gymnast grips out of tape, and check with coach Tulman if you want to make a sweet-looking thumb cot for barbell movements. It’ll add 10# to your clean, guaranteed*

*Not actually guaranteed, but you’ll look like your PR is 10# higher, that’s for sure.

Step 5: Increase your upper body strength. 

No cost associated! Simply spending some extra time on your strict strength like hangs, pull-ups, negatives, scapula exercises, etc will help prevent that shear/pinching on the bar and provide a more secure grip (thus less ripping!). 


WORKOUT OF THE DAY

Rowing Technique, including...
- Starting position
- Hinge
- Sprint start
+
E4MOM x 5:
250m Row
10 Pushups
10 TnG Power Clean 115/75
*Rest in time remaining


HOMEWORK

A. DB External rotation @3010 10/arm, heavier than last week if able x 4 sets
B. Powell Raise @3010: 10/arm, heavier than last week if able x 4 sets

Monday - April 24, 2017

ANNOUNCEMENTS

RUNNING CLINIC SIGN-UP (or tell a coachh and they'll do it for you! 

---> HTTPS://VICKERYATHLETICS.FRONTDESKHQ.COM/COURSES/123563 <---


WORKOUT OF THE DAY

15-12-9-6-3
Back squat, rest 60s
Weighted Chin-up, rest 60-90s
+
3-4 sets:
BB Walking Lunge 20 steps, rest 30s
DB Bench Press, neutral grip 20 reps, rest 60s
+
Accumulate 3min in False Grip Hang or Regular Hang


HOMEWORK

200m Run @ steady pace
(rest 60s)
x 5
*shoot for same time for all 5 splits

Friday - April 21, 2017

ANNOUNCEMENTS

RUNNING CLINIC SIGN-UP = HTTPS://VICKERYATHLETICS.FRONTDESKHQ.COM/COURSES/123563


WORKOUT OF THE DAY

For Time:
10 Clean & Jerks @ 75-80% 1RM
30 Wallballs 20/14
30 KBS Overhead 70/53
10 Ring Muscle-ups
30 Box jump step down 30/24
30 Row cals
10 Wall walks


HOMEWORK

Move through each position, 5 breaths or more as needed in each x 2 rounds:

  • Down Dog
  • Superman Lunge R
  • Pigeon R
  • Down Dog
  • Superman Lunge L
  • Pigeon L
  • Shoulder Support Bridge
  • Pike Stretch

Thursday - April 20, 2017

ANNOUNCEMENTS

RUNNING CLINIC SIGN-UP LINK: Snag your spot at https://vickeryathletics.frontdeskhq.com/courses/123563


WORKOUT OF THE DAY

4-5 Sets:
1. BB Reverse lunge, not alternating: 10/leg, rest 30s
2. Seated BTN Strict Press: 8-10 reps, rest 3
0s
3. DB/KB Goblet squat: 8-10 reps, rest 60s

+
Row 3k @ sustainable pace
1. Determine 500m pace
2. May vary -/+ up to 4 seconds (ex. select 2:05, range is 2:01-2:09)
3. If athlete falls out of range must get off rower and rest until rower is free again or able to maintain pace within range


HOMEWORK

Assault Bike 30/30s x 10min:
30s @ 80% effort
30s @ 40% effort

Monday - April 17, 2017

ANNOUNCEMENTS

"Learn to Run Good" Clinic

Why: Whether we like it or not, running is a basic human ability and measure of fitness. It is also a skill that can be developed (so it doesn't suck so much). We're going to spend a Saturday honing on some of the technical elements of running.

When: Saturday, April 29th @ 10am

Where: SMU Westcott Field

Cost: $7 until Friday the 28th / $12 after


WORKOUT OF THE DAY

Sumo squat @4242: 6-8 reps x 4-5 sets
+
10-9-8-7-6-5-4-3-2-1
CGBP @ 55-65%
Strict PU
25 DU after each round


HOMEWORK

2min/side Pigeon stretch
2min/side Banded Distraction Hip Flexor (see video above)