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WoDs/Blog

Fear: Move Past It

September 18, 2015 | By | One Comment

As people get older, they solidify; they’re set in their habits, and aren’t likely to change in major ways. They hurt a lot more, they’ve experiences failures, and they’ve been through the ringer. They know what it’s like out there in the real world, and that a lot of it involves some level of fear. It’s understandable to have fear; we all do! It’s human. It’s ok to be comfortable, but not all the time. Not if you want to progress and remain healthy in mind and body, as we are meant for constant adaptation. It’s the expectation of fear that makes it so hard for people to alter their habits. Read More

Silent Running

September 15, 2015 | By | 3 Comments

By Brian Mackenzie

Ever heard the saying, “Never heard them coming”? While this may apply to many things, most of which being stealth or under the radar, this could not be more applicable to human movement. Running plays one of the most functional roles in movement. Especially for Military or Law Enforcement Personnel whose lives may depend on this fact.

If you show up to any foot race you will get a greater understanding of this quickly. Read More

Friday 2.12.16 – Short Intervals

February 11, 2016 | By | No Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: :60 Jumping jacks. 10 Air squats. 10 Toe touches per leg. 50m crab walk (hips up). 5 BB Front squats.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


DE: Box Front Squat (Pause)

Every Minute on the Minute for 10 minutes of:

2 BFS @ 60% of 2 RM

*Focus on position and remain fast after the pause!
*Strength only today


TrackRun


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): “Tabata” 8 x 25m sprint / :10 Rest

Bike (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Run (THURS): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.

Row (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Ruck (THURS): “Tabata” 8 x :20 sprint / :10 R, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace, NO RUCK SACK.

*Focus on a long and steady warm up
*Treat the intensity seriously


Multi-Sport Endurance Workout

Run (FRI): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.


POST RESULTS IN THE COMMENTS!

Parasympathetic Responses

February 11, 2016 | By | No Comments

Now, I’m no expert when it comes to the bridge between the neurological side of working out and the physical side, but I know that if the first thing that you’re doing when you enter the gym is grabbing a foam roller and laying down, you’re wrong.

Let’s talk about the parasympathetic nervous system (PSNS). The PSNS is essentially the building block for relaxing activities such as sleeping, eating, and watching TV. To strengthen this system immediately prior to working out is counterintuitive and could be destructive in the long run.

I want you to put yourself in your dog’s shoes (I like dogs… A lot); If it’s time for a stroll through the park with your little pal, the first signal is usually asking the little guy or gal if they’re ready to go for a walk, right?

Now, I want you to imagine changing the routine. If every time you’re going to take little Fido for a stroll, you have him lay down on his bed prior to your adventure, do you think that he’s going to be as enthused to run free as he would if you psyched him up prior to the walk? The answer is no.

Roll Out

What I’m trying to get at is that if the first thing that you’re doing is laying down onto the floor to “mobilize” (you’re really just being lazy), you’re pretty much priming the body to react in a way that would form into a mindset of not wanting to be in the gym (i.e. laying down on your couch after a long day of work while dinner still needs to be made). Primarily, we want to strengthen our sympathetic nervous system (more action-required tasks) during our time in the gym, not our PSNS.

To be clear, I’m not saying not to mobilize upon your arrival to the gym… You need to. It’s good for you. It has to be done the right way.

“So how do I prime my sympathetic and parasympathetic nervous system the right way?”

I’m glad you asked, it would be beneficial to do something that will stimulate the mind as well as the body upon the start of training. Have a plan. A blueprint, as well as a positive mindset, needs to be established before you walk through those doors. The mind is everything. If you’ve decided that you’re mobilizing before your dynamic warmup/workout, make sure to know exactly what you will be tackling and how you will be tackling it. Lying down and being passive on a foam roller probably isn’t the best way to tackle things.

So, the next time you walk into your wonderful affiliate or track, be excited (stay tuned for what to do on days when you’re having a hard time getting motivated about training). Be ready to attack the workout with unparalleled vigor and dedication. I promise it’ll pay off in the long run.

Happy training!

Darrel Wang
CFE Coach

10 Feb

By

9 Comments

Thursday 2.11.16 – Short Intervals

February 10, 2016 | By | 9 Comments

Strength & Conditioning WOD:


Rest Day!

30min+ Mobility around trouble areas.

Complete Short Intervals.


RestDay


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): “Tabata” 8 x 25m sprint / :10 Rest

Bike (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Run (THURS): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.

Row (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Ruck (THURS): “Tabata” 8 x :20 sprint / :10 R, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace, NO RUCK SACK.

*Focus on a long and steady warm up
*Treat the intensity seriously


Multi-Sport Endurance Workout

Complete Rest Day!

30min+ Mobility around trouble areas.

Run (FRI): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.


POST RESULTS IN THE COMMENTS!

Wednesday 2.10.16 – Mid Week

February 9, 2016 | By | 15 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: :30 ankle roll per side. 3 up and down dog. 3 scorpions per side. 10 hip circles per side. 10 arm circles forward and back. 5 Chin ups or sub. 10 AKB swings. 5 T2B or sub.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


5 rounds :30 Work / :30 Rest of:

Double Unders

Strict Chin Ups

AKB Swings 53/35

Toes-2-Bar

LII: DU attempts count. 5 negative chin ups (total each round, potent). 45/25. Knees to Chest.

LI: Single unders. Pull-up sub of choice. AKB weight of choice. T2B sub of choice.


DoubleUnder


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Bike (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Run (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Row (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Ruck (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

*Recommended range 2 – 5
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Swim (WED): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS!

08 Feb

By

9 Comments

Tuesday 2.09.16 – Long Intervals

February 8, 2016 | By | 9 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 10 Front and Side Leg Swings. 5 4-Point Squats. 5 Star Lunges. 10 Touch Downs. 10 Over Unders (Shoulders). 5 BB OHS. 200m Run.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


ME: Sumo Deadlift

20 minutes to a 3 RM (Reset at the Bottom)

*Warm up with 3 – 5 sets at lighter loads


“Nancy”

5 rounds for time of:

400m Run

15 Overhead Squats 95/65

LII: 75/45.

LI: Weight of Choice. 200m Run Okay.

*20min Time Cap


OverheadSquatPrep



Heart Health


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Bike (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Run (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Row (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Ruck (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

*Recommended range 2 – 5
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Bike (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

07 Feb

By

9 Comments

Monday 2.08.16 – Long Intervals

February 7, 2016 | By | 9 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 10 PVC Pass Throughs. 10 Figure 8’s. 10 Cherry Pickers. 5 Burpees. 5 BB HPC. 5 BB Push Jerk.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


ME: Floor Press

5 x 2 @ 80% of 2 RM

*Warm up as follows 5 @ 55% – 3 @ 65% – 3 @ 75% then go!


EMOM for 8 minutes of:

2 Hang Power Cleans 185/135

3 Push Jerk 185/135

LII: 135/95

LI: Weight of Choice.


CFESeminar


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Bike (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Run (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Row (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

Ruck (TUES): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates

*Recommended range 2 – 5
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Run (MON): 7:00 TT’s, Rest 7:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS!

06 Feb

By

6 Comments

Sunday 2.07.16 – Tempo

February 6, 2016 | By | 6 Comments

Strength & Conditioning WOD:


Rest day!

30min+ mobility around trouble areas.


CFE Seminar Flyer Final Small



Partner Glute Ham Raise


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10mile Tempo @ 20K TT pace performed three weeks ago

Run (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Row (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Ruck (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10 mile Tempo @ 20K TT pace performed three weeks ago

05 Feb

By

6 Comments

Saturday 2.06.16 – Tempo

February 5, 2016 | By | 6 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 400m run. 5 reverse inch worms. 10 front and side leg swings per side. 5 plyo pushups. 5 BB push press.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


For time:

60 Plyo Pushups off 25# plate

1 Mile Run

40 Push Press 135/95

LII: 95/65.

LI: Regular pushups. 1200m run okay. PP weight of choice.


RunningSigns


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10mile Tempo @ 20K TT pace performed three weeks ago

Run (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Row (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Ruck (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10 mile Tempo @ 20K TT pace performed three weeks ago


POST RESULTS IN THE COMMENTS BELOW!

04 Feb

By

3 Comments

Friday 2.05.16 – Long Intervals

February 4, 2016 | By | 3 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: :60 hips from plank. 10 arm circles forward and backward. 10 shoulder over unders. 10 air squats. 5 BB OHS. 5 Box jumps.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


DE: High Hang Power Snatch

EMOM for 10 minutes of:

2 HHS @ 60% of 2 RM

*Choose a medium weight that you can move fast!


21 – 15 – 9 of:

Overhead Squats 135/95

Box Jumps 24/20

LII: 95/65. 20/15.

LI: OHS weight of choice. Box jump height of choice.


SnatchKelly


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 250m Repeats, Rest/EZ Swim 3:00, Perform until pace or form deteriorates

Bike (THURS): 1.5 Mile Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates

Row (THURS): 1200m Repeats, Rest/EZ Row 3:00, Perform until pace or form deteriorates

Ruck (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates


Multi-Sport Endurance Workout

Run (FRI): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

My CrossFit Endurance Seminar Experience

February 4, 2016 | By | No Comments

Written by: Victoria Parker

I’d like to think of myself as a relatively savvy mover; in school, track and field was my bread and butter, and I was never one to shy away from a long jog every now and then. I’d tie up my cushioned running shoes, hop onto the pavement, and run until my shins ached. That’s how running is, isn’t it? Aren’t you doing it right if it doesn’t hurt every joint in your body?

After attending an enlightening seminar with Head Coach Paul DeAngelis, I’ve learned that this is most definitely NOT the case.

I entered the Academy of Lions early on a Saturday wide-eyed and ready to be a fitness knowledge sponge. Right after placing our things down, Paul sprang up and urged us to get ready to move. Outside. Right now. So out we went, rounding the side of the building, lining up on the far end of a colorful alleyway at Paul’s request. Each of us took a turn running past him while he had his phone out in front, filming. I was immediately self conscious, thinking to myself “Alright Victoria, just pretend you know what you’re doing.” I ended up out of breath by the second round.

After the filming had finished, we filed in and took a seat. It was time to learn how movement SHOULD be. Paul opened up the seminar by asking us to think of the best runners in the world. Who were they? How did they achieve the fastest running times in human history? Paul had spent hours and hours pouring over the technique of each of them, and spent the morning explaining how it was done. It turns out the answer is gravity! The runners were falling in order to accelerate without using up muscle power! Sounds easy enough to imitate, right? Turns out, each of us had quite a few years of incorrect programming to undo. Which is definitely NOT easy. After watching our videos and pointing out exactly what needed to be fixed, the group was revved up and ready to go.

Testimonial

So to begin the undoing process, we spent the remainder of the day running through a gamut of drills and exercises, pairing each one with an explanation of how it will help our running technique. This is what’s known as the POSE method. With a cadence beeper prompting us to hop at 180 steps per minute, we ran back and fourth, focusing on 3 things: Pose (assuming proper running position), Fall (getting comfortable falling out of that position), and Pull (switching feet quickly, and pulling back into the running position). The day finished with a 12 minute CrossFit circuit, with a section dedicated exclusively to working on our POSE running. Needless to say, I was EXHAUSTED, but inspired.

Day 2 was FULL of movement! The morning was spent discussing injury prevention, and introducing the class to a host of exercises to help relax muscles, and build strength. At one point, we had to massage our “fascia” (that’s the connective tissue around muscles) using a lacrosse ball. “Sure” I thought, “This won’t be a big deal. My muscles feel fine.” They were so NOT FINE! Paul explained that this was an often neglected practice, but is totally necessary to increase flexibility. And it was true! After running the ball over our feet and calf muscles, every single participant was able to touch the floor from a standing position. Who knew!

After a brief run though of nutritional information, and the revelation that my cushioned running shoes were doing more harm than good, we got right back to running drills. One in particular was especially fun. And scary. But mostly fun. Each of us found a partner, and were asked to gather on one side of the room. Our partner held our hand, and guided us to the other side, while we ran with our eyes closed. This was to encourage “falling”. Bizarre? Maybe. But the improvement in our technique was absolutely undeniable.

Eventually, we made it back outside for a final run around. It was time to get a second film to see how/if we improved!

And did we ever improve. Even though it had only technically been a day and a half, EVERYONE was running better, running faster, and running efficiently. Paul did mention that the best results would take 6 weeks or so of consistency, but that these small improvements were paving the way for the bigger ones.

Needless to say, I’ve got a brand new pair of light-weight shoes, and am ready to start the retraining process. The CrossFit Endurance seminar was educational, motivational, and inspirational all in one!