We are doing the "P-bars Man Test" today! Anyone who gets through it today in class will get a free CrossFit LIC t-shirt!

A: "P-bars Man Test" x2, rest at least about 3 minutes between attempts:
5 dips, P-Bars walk forward, 5 dips, P-Bars walk backwards
4 dips, P-Bars walk forward, 4 dips, P-Bars walk backwards
3 dips, P-Bars walk forward, 3 dips, P-Bars walk backwards
2 dips, P-Bars walk forward, 2 dips, P-Bars walk backwards
1 dips, P-Bars walk forward, 1 dips, P-Bars walk backwards

Notes: you are doing 2 attempts trying to get as far as you can, with 3 minutes rest in between attempts. Keep a record of where you got to in each attempt.
scaling option #1: If you cannot do unassisted dips yet, but can do 5+ reps with #3 band or lighter/thinner (#3 in thickness, starting from the thickest one we have being #1), you are then doing 4 sets of "max number - 2" of banded dips on dip attachment (stop each time 2 reps short of failure.) Rest 1-2 minutes in between sets.
scaling option #2: If you cannot do at least 5 dips with #3 band or lighter, you are doing 5 rounds of: hold top support position on dip attachment for max time, followed by 8-12 reps of full ROM dips with feet on the floor.

B: for time:
Row 1000m
Double-unders, 100 reps
Run 1 mile

log results to beyondthewhiteboard.com

Facebook comments:

We are going to work on the pistols after the main workout today and I want to start with this short piece by the great coach Carl Paoli:

"Quality Mechanics Go a Long Way"
Why are one-arm push ups so hard, when you can easily bench your bodyweight? Why are pistols so hard, when you can easily front or back squat your bodyweight? Why are one-armed pull ups so difficult, when you can pull a loads greater than your bodyweight?

 

Well, if your movement mechanics aren't solid, even small flaws become gaping holes when you remove a point of contact. If you don't initiate your push up properly with the shoulder, it's that much harder to press up with one arm. If you don't have great squat mechanics, it feels impossible to stand up with one leg.

 

Removing a point of contact then not only adds an element of rotation, balance and coordination, but it also challenges the quality of your mechanics for the underlying movement pattern. So anytime you struggle with one-armed or one-legged movements, see that as a test and really take a hard look at your movement mechanics. Spend more time than you think to work on getting it right!

WOD: "Gwen"
15-12-9
Clean & Jerk (Unbroken)

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets, up to 5 minutes. Compare to 2/21/2013.

log results to beyondthewhiteboard.com

Finish with: practice Pistols for at least 10 min. If 10+ unbroken reps is easy, add load. Below are the videos from Carl Paoli with progressions. Here is a quick summary with the steps:
1. Lunge back, stand up
Lunge back, point foot out, stand up
Lunge back, point foot out, foot off the ground, stand up
1a. Strength - can you squat your bodyweight?
1b. Mobility - squat, squat narrow stance
2. box, step down behind the box, stand up without pushing off back foot (rotate towards the front foot)
3. from the box, bend over, leg back, step down on the side, swing leg through forward, swing back, stand up; get rid of swing back
Videos:
Pistol Progression Pt.1
Pistol Progression Pt.2
Pistol Progression Pt.3
Pistol Progression Pt.4

Back in time: October 2009. Old box. Coach Greg Glassman - the man who started it all!

Facebook comments:

Some of you might have heard us say at times that you don't fully extend your hips while performing Snatch or Clean & Jerk. And sometimes you hear us say simple and seemingly silly things, like "Jump!". Everyone knows how to jump. Somehow we forget how to do it though. What a simple jump creates is what's called "tripple extension". It is nothing else but full extension at your hip, knee, and ankle joints. Why triple extension is important? Because fast, explosive coordinated opening(extending) of these three joints will generate the most power that could be applied to body movement in space, as well as transferred to an external object, like a barbell! Watch the video below with our coach Sasha demonstrating tripple-extension.

Now to the fun and super cool stuff... We are extremely excited to host again Ursula Garza Papandrea and Cara Heads Slaughter with The Art of Coaching Weightlifting Seminar on June 22-23, 2013. We hosted Ursula and Cara with this seminar back in February and they were simply incredible! Two days jam-packed with science, drills, progressions, planning your training and lifting, lifting, and lifting! We received nothing but raving reviews about this seminar from the other participants and are happy to announce that it's happening again in two months. This seminar is intended for experienced coaches. However, we thought it would be incredibly helpful for those interested in olympic weightlifting and wanting to improve their technique. This seminar is capped to insure quality and last time it was sold out. We have not talked about it yet outside CrossFit LIC, so if you are interested in jumping in - register here.

WOD: "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Do not include your rest in the time.

log results to beyondthewhiteboard.com

Facebook comments:

A: Back Squat @80%, 6 sets of 4 reps

B: 4 rounds for quality, NFT:
5 Skin the Cats, hold the bottom (German Hang) for 10 seconds
20 V Ups

log results to beyondthewhiteboard.com

Reading Corner: CFJ Issue 21: Zone Meal Plans (read our Nutrition prescription)

Facebook comments:

Those who did Frostbite this year will recognize today's workout. This time however we are doing it in the comfort of our box, so there is no need for multiple layers of clothing and heavy-duty gloves. For those who are going to participate in the Spring Nutrition Challenge, today's workout will be their benchmark workout for the challenge. 11am is the Nutrition Workshop for the challenge participants.  Kettlebell Kitchen will be providing snacks to munch on during the workshop!

WOD: 21-15-9 reps of:
Thrusters, 115#/85#
Burpees

log results to beyondthewhiteboard.com

Facebook comments:

Our Spring Nutrition Challenge starts next Monday! Friends and family can participate, even if they are not members of CFLIC. The benchmark workout is tomorrow at 10am. Right after the workout we will have a Nutrition Worksop to discuss the details of the challenge and answer nutrition related questions. Kettlebell Kitchen will be providing snacks for the challenge participants to munch on during the workshop! Feel better and look better this summer! For more details and to sign-up go here.

A: Every 2 min for 7 sets: Barski Snatch (3 consecutive high-hang squat snatches without setting the bar down)

B: 15-12-9-6-3 reps, for time of:
Box Jump, 30"/24"
Toes-to-bar

log results to beyondthewhiteboard.com

Facebook comments:

A: OTM for 12 min:
odd min: Back Squat @80%, 2 reps
even min: 5 pull-up bar hops, up and down counts for 1 rep

B: Team Rowing Regatta 5000m. Teams of 3 will complete 5000m of rowing on the same rower. The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement. Post total time.

log results to beyondthewhiteboard.com

Sasha is leading the warm-up, broad jumps with kettlebell behind the neck

Facebook comments:

Our Spring Nutrition Challenge starts next Monday! The benchmark workout is this Sunday at 10am. Kettlebell Kitchen will be providing snacks for the challenge participants to munch on during the workshop at 11am! Feel better and look better this summer! More details and sign-up here.

A: "Flight Simulator":
5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 reps of:
Double Unders (unbroken)

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

if you are struggling with unbroken double-unders, your workout is: ”Rhiannon”
As many reps as you can in 10 minutes of Double Unders

B: OTM for 10 minutes: Russian Kettlebell Swing, 32/24kg, 12 reps

log results to beyondthewhiteboard.com

Ben, Kettlebell Swing

Facebook comments:

WOD: for time, with the 115#/85# barbell perform:
10 Shoulder Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

log results to beyondthewhiteboard.com

Facebook comments:

Our Spring Nutrition Challenge starts next Monday! Feel better and look better this summer! More details here.

A: "Helen"
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

B: 3 rounds, NFT of:
Handstand wall run, 60 sec
Pistols, 8-10 reps each leg
L-Sit, 20 sec

log results to beyondthewhiteboard.com

Corrie, Power Cleans

Facebook comments: