Hoodie | CrossFit Ignite Sydney

How to Warm Up Correctly

May 16, 2013 By Hoodie 1 Comment

When warming up before your training session there are a few things you should be aware of. Firstly, identify the main points of the warm up and secondly make it specific to your needs.

1. Increase Body Temp

Using some basic cardio activities such as jogging, rowing, airdyne, bike or skipping to get the body moving, especially if it is cold and stiff. It doesn’t need to be fast, just work your way into it.

2. Mobility Work

This includes using foam rollers and trigger point balls to mobilise your problem areas or ones specific to the movements about to be performed. Keep this moderate and concentrate on areas such as the thoracic spine, shoulders, glutes, hamstrings, ITB and calves. Leave more aggressive rolling and static stretching until after the workout.

3. Dynamic Exercises

Now that the body is ready to move, incorporate some drills that focus on preparing the joints for the range of motion they are about to encounter. Some examples would be Broomstick Dislocates for the shoulders, Deep Squat holds for the knees and ankles or making circles with the wrists to stretch them out.

4. Activation Drills

Lastly you might need some specific drills for yourself, such as X-band walks to work on glute activation or remedial work like rotator cuff exercises.

Filed Under: Fitness & Training Tips Tagged With: CrossFit, mobility, warm up

CrossFit Workout DCCTM Cycle April 29-May 05

May 2, 2013 By Hoodie 21 Comments

I’m sure you enjoyed doing some weight lifting last week as much as I did, even if it was a gut

load of volume – too much in retrospect. However, the weight lifting prescription was ‘moderate

but perfect’ ‘ technique before load’, but I still saw missed reps and stuff that was way too

heavy.

The purpose of the day was predominantly meant to be to practice the techniques and drill the

movements and to give you a little of what you want rather than just what you need.

Hoodie and I were speaking just after the Open finished and we both observed that the people

who performed the best in the weight lifting workouts were the people who most practiced the

lifts at sub-max loads. We want you to benefit from this observation.

If you missed reps last week or they just weren’t perfect drop the weight back this week. It’s

not going backwards its going forward, believe me. I have also flipped the WL day to day 2

and reduced the volume a little this week on the WL day to keep you fresher so you can keep

building your squatting loads.

Get squatting!

Darren

———

WEEK 4

DAY 1

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

Warm Up from board

A1. CG Bench Press; 2wu’s +4×5; rest 60s

(start to go for it but only failure on last set; controlled 3s decent; scapula control)

A2. Power Snatch; 2 or 3wu’s +4×2; rest 90s

(Heavier than last week but still perfect; should be up around 85% by now; focus on tech; dump

btw each rep; please post % of max. for last set)

B1. Assisted or Strict RG Pull Ups; 1wu +3×6; rest 60s

(for assisted use toes on box to assist just enough and no assistance on way down; Strict

reverse grip pull ups for those who can -no bands allowed- if you can go chest to bar and focus

scap retraction; no shoulder roll forward to get the height; focus on scap retraction not arm pull)

B2. Bulgarian Split Squats; 3x5e/s; rest 60s

(Use a barbell this week rack on your back; start to go for it)

C1. Back Extension; 3×16-20; rest 60s (done slow to moderate; go slower to make harder)

C2. Strict Knees to Chest 3×8-12; rest 60s (done slow to moderate; do strict toes to bar for

same reps if you can; try to do more than last week or go slower to make it harder)

——

DAY 2 Weightlifting Day (ideally done after day 1)

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

A. Snatch Balance; 5x 3-5; rest 60-90s

(Start with bar and build each set to a weight that is moderate; don’t drop fully into squat; just

parallel; no missed reps)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80

B. Snatch Pulls; 5x 3-5; rest 60s

(Start with approx. 75% RM and build to 110% RM; stay super tight; no arm bend every)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

C. Snatch; 2wu’s +4×3 @65-75%; rest 60-90s

(Use what you learnt in the first 2 movements; Pull slow and tight and pull under fast, punching

up against the weight overhead)

D. Jerks; 5x 3-5; rest 60s

(Start with bar and build each set to a weight that is moderate but perfect; technique before

load)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=60

E. Overhead Squats; 2wu’s +4×3 @65-75%; rest 60-90s

(Make sure your grip and positioning is the same as in the Snatch)

——-

DAY 3 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include

ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A1. Back Squat; 2wu’s +4×5; rest 90s

(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; heavier than last

week; controlled 3s decent; focus on upright position and SUPER depth)

A2. DB Strict Press; 2wu’s +4×5; rest 90s

(moderate but perfect; heavier than last week; have db’s touch should tips if poss; pull scapula

into back but no lean back)

B. Good Mornings; 2wu +3×5; rest 180s

(moderate but perfect; heavier than last week; no rounding at all; focus on glute, ham stretch

and squeeze)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183

C1. Wall facing Handstands 3-5 sets; hold for 20s; rest 45s

(walk up with wallwalk; at top toes touching wall only; focus on hollow; be prepared to roll out)

C2. Practice Freestanding handstands; 3 attempts; rest 45s

(Stay tight and long; use your fingers to balance)

D. Airdyne; 15sec @95-97%; Walk/Rest 3:30 x3 sets (you should feel like you can generate the

power for longer on at 15s)

——-

DAY 4 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include

ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A. Clean Pulls; 2wu +4×5 @90-110% RM; rest 90s

(focus on chest leading not letting bum rise before chest)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

B. Back Squat; 2wu’s +5×3 @80%RM; rest 120s

(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; controlled 3s decent;

focus on upright position and SUPER depth)

C. 6min AMRAP @87%

10 KB Swings @16/24kg

10 Sit Ups

-rest 3mins-

6min AMRAP @91%

Cycle rpm 100+ (choose gear to suit percentage of effort)

- rest 3mins-

6mins AMMAP @94% (as many metres as possible)

Row

Don’t forget to post times to the blog so I can see how you are going and adapt program to suit

your needs.

Filed Under: CrossFit Workouts Tagged With: CrossFit, intermediate

CrossFit Competitors Program Athlete Profiling

May 2, 2013 By Hoodie 18 Comments

In order to get the data we need to accurately prescribe training going forward, we need to baseline some of your
numbers and characteristics as an athlete. Please return answers to the below questions by Friday 3 May, 2013.

Training age
• How long have you been training @ a high level?
• How long have you been lifting?
• How long have you been doing HIT or CF-style training?
• Have your lifts stalled?

Kinematic chains
• If a coach or training partner cues you during a lift, what do they most often say? (eg. in a FS do they scream
elbows up or knees out?) What are the most common cues you receive?

Structural balance data

What are your 1RM’s for the following:

• Back squat (high bar, ass to grass)
• Front squat
• Power clean
• Power snatch
• Close grip bench press or bench press
• Pull up
• Rack dip
• Strict press

Essence
What type of athlete are you?
• Jaguar: Powerful, good sprinter with short end power. will go out fast, blow up, flap around with pace and
then come home fast.
• Cheetah: Fast, twitchy, speedy and lacks ability to be strong or powerful. Will not be able to produce much
power, mostly goes out too fast or never really gets going.
• Buffalo: Strong, slow grinder type usually with good breathing ability. Will hold more or less the same pace
and sometimes under shoot intensity.
• Ox:Heavy set and strong. Not fast or powerful. Slow breather that lacks coordination and agility to move
outside of strength tasks.

Fascia restrictions – FMS
Complete the following – Identify any red flags
• FMS – Ankle http://www.youtube.com/watch?v=e0QqztBW52Y
• FMS Hips http://www.youtube.com/watch?v=vszJkGez5PY
• FMS – Tspine http://www.youtube.com/watch?v=tl3JKcKaCiU
• FMS – Shoulders http://www.youtube.com/watch?v=GDdhon2BXQk

Commitment level
1. Somewhat committed – Life gets in the way of training, fuelling & rest from time to time
2. Committed – Life is generally fit around training, fuelling & rest
3. Very committed -Nothing ever gets in the way of training, fuelling, professional advice & rest

Filed Under: CrossFit Workouts

You Are NOT Rich Froning

May 1, 2013 By Hoodie 3 Comments

… So don’t think you can train like him.

So you have been doing CrossFit for a while and have now got to the point where your progression has stopped. You then frantically search around the internet for a program from whatever website looks interesting, or what’s most popular at the moment, or whatever one of the elite CrossFitters is following, or that it has lots of things that you are good at in it. Then you follow it for a month, decide it’s not for you, or it’s too much volume, or it’s boring, or it’s too easy for you, or there are too many squats. Then you switch to the next flavour of the month and the cycle repeats. You train for a year and find that not only have you still not progressed, but you went backwards… a lot.

So what should you do?

Decide on a program, or better yet ask someone more experienced than you to write you a program based on what you need to work on and what you are looking to achieve. Then FOLLOW IT! Not for a week, or a month, but for a long time. Test and re-test as you go so you can track your results and make sure you are progressing (a good program should do this anyway). You will get more out of a dedicated program than randomly picking and choosing your workouts.

Remember, the program that you stick too will always be better than the program you don’t do at all.

Filed Under: Fitness & Training Tips Tagged With: CrossFit, program, rich froning, smart training

The Benefits of Periodisation

April 17, 2013 By Hoodie Leave a Comment

What is Periodisation?

Periodisation is an organised approach to training that involves progressive cycling of various aspects of training stimulus. Simply, it means working through several blocks of training that focus on improving different aspects of fitness.

What is the Aim?

The aim is to introduce new movements in a structured progression as the athletes moves through different training cycles. It can be used to program an athlete through the off-season all the way up to competition or can also be used to teach new skills to somebody starting CrossFit.

What are the Benefits to CrossFit?

Preparation – Preparing the body for the training challenges ahead.

Progression – Planning ahead and working towards set goals.

Rest and Recovery – Having structured recovery phases to ward off over-training or fatigue.

Balancing Volume and Intensity – Not overloading the program with too much of both.

Building a solid Base – Spending the time needed to build the foundations before moving on to more advanced movements.

Avoiding Training Plateaus – Letting the body adapt and then move on to the next phases of training.

Avoiding Injury – Knowing what the body can handle and not leaving it vulnerable to injury.

Filed Under: Fitness & Training Tips Tagged With: benefits, CrossFit, periodisation, training cycles

CrossFit Workout DCCTM Cycle April 15-21

April 15, 2013 By Hoodie 38 Comments

DAY 1 (ideally done after a rest day)

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

Warm Up from board

A1. CG Bench Press; 2wu’s +4×8; rest 60s
(heavier than last week; controlled 3s decent; scapula control)
A2. Power Snatch; 2wu’s +4×3; rest 90s
(Heavier than last week but perfect; focus on tech; dump btw each rep)

B1. Pulldowns; 1wu +3×8; rest 60s
(heavier than last week but perfect; focus on scap retraction not arm pull)
B2. Bulgarian Split Squats; 3x8e/s; rest 60s
(Add weight; start on your less competent leg)

C1. Back Extension; 3×16-20; rest 60s (done slow to moderate)
C2. GHD Sit Up; 3×15; rest 60s (done slow to moderate)

D. Run 7mins @75%
(focus technique, breathing and efficiency)

DAY 2 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board

A1. Back Squat; 2wu’s +4×8; rest 90s
(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; heavier than last week; controlled 3s decent; focus on upright position and SUPER depth)
A2. DB Strict Press; 2wu’s +4×8; rest 90s
(moderate but perfect; have db’s touch should tips if poss; pull scapula into back but no lean back)

B. Stiff-legged Deadlifts; 2wu +3×5; rest 180s
(moderate, not heavy but perfect; no rounding at all; focus on glute, ham stretch and squeeze; use approx. 60-75% of weight from last weeks Deadlifts)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=86

C. Wall facing Handstands 3-5 sets; hold for 15-30s; rest 90-120s
(walk up with wallwalk; at top toes touching wall only; focus on hollow; be prepared to roll out)

D. Airdyne; 20sec @95-97%; Walk/Rest 3:30 x3 sets (drive power through the legs)

DAY 3 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board

A. Back Squat; 2wu’s +5×4 @70%RM; rest 120s
(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; controlled 3s decent; focus on upright position and SUPER depth)

B. All done at moderate / consistent effort / start slow and steady and build

AMRAP in 12mins @80%

2 Push Ups (HSPU if you can; although must be unbroken)

4 Ring Rows (strict muscle up with NO DIP if you can)

12 Swings @12-24kg (choose a weight were you can go unbroken)

40 Singles alternating landing foot

-rest 5-7mins-

AMRAP in 10mins @84%

Row 225m/185m

12 KB Push Press @8-16kg (2 kb’s; if not kb’s left use db’s; choose a weight where you can go unbroken)

-rest 5-7mins-

AMRAP in 8mins @ 88%

10 Ballslam 9/15kg (must be unbroken)

10 Burpees (must be unbroken)

Don’t forget to post times to the blog so I can see how you are going and adapt program to suit your needs.

Filed Under: CrossFit Workouts Tagged With: CrossFit, training

CrossFit Workout New Blog DCCTM Cycle 8th-14th April

April 8, 2013 By Hoodie 56 Comments

Welcome to the new Blog. The training program for the week will be posted here. If you are following it please post your results on this page so everyone can compare and it will also help us with fine tuning the program.

Note: This program has been designed specifically to assist you to do better in CrossFit, specifically the 2014 CrossFit Open. It has been designed after seeing your results in the 2013 CF Open and understanding where we need to improve as a group.

The first 2 weeks of this program are designed for your body to recover from the Open. You may not feel like you went hard enough or that you need it / deserve it but the best programs in the world cycle through different periods of intensity and volume. That’s what we will be doing. If you choose not to cycle then your training won’t progress at the same rate as someone who is cycling. Don’t come crying to me saying that you haven’t improved as much as the next person.

There are instructions throughout this program that are important to adhere to, to get the best results, however the program is fully adaptable to any circumstance.

Can you please post your results on the blog so that I can respond to your needs.

Thanks Darren

FYI, week 1-2 will be 3 days; weeks 3-4 will be 4 days and then we will move to 5 days. If you want to train more then your options are

-20min Run / Row / Ride @65%

- 40-60min walk

- or play some touch footy, do some yoga, play a game of half court basketball; just enjoy yourself

Week 1 is best done as Monday, Wednesday, Saturday.

DAY 1 (ideally done after a rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise

Warm Up from board

A1. CG Bench Press; 2wu’s +4×10; rest 60s

(moderate; controlled 3s decent; scapula control)

A2. Power Snatch; 2wu’s +4×3; rest 90s

(moderate but perfect; focus on tech; dump btw each rep)

B1. Pulldowns; 1wu +3×10; rest 60s

(moderate but perfect; focus on scap retraction not arm pull)

B2. Bulgarian Split Squats; 3x10e/s; rest 60s

(just bodyweight; use the time to practice the movement; start on your less competent leg)

C1. Reverse Hypers; 3×20; rest 60s

(done slow to moderate)

C2. GHD Sit Up; 3×12; rest 60s

(done slow to moderate)

D. Row 5mins @65%

(focus technique, breathing and efficiency)

————–

DAY 2 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A1. Back Squat; 2wu’s +4×10; rest 90s

(moderate; controlled 3s decent; focus on upright position and SUPER depth)

A2. DB Strict Press; 2wu’s +4×10; rest 90s

(moderate but perfect; have db’s touch should tips if poss; pull scapula into back but no lean back)

B. Deadlifts; 2wu +3×5; rest 180s

(moderate, not heavy but perfect; no rounding at all; focus on glute and ham activation)

C. Wall facing Handstands 3-5 sets; hold for 12-20s; rest 90-120s

(walk up with wall walk; at top toes touching wall only; focus on hollow; be prepared to roll out)

D. Airdyne; 20sec @90-93%; Walk/Rest 3:30 x3 sets

(drive power through the legs)

————–

DAY 3 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A. Back Squat; 2wu’s +5×5 @65%RM; rest 120s

(controlled 3s decent; focus on upright position and SUPER depth)

B. All done at moderate / consistent effort

Row 800m

Then 5 rds of

10 Ballslams @12/9kg

20 Double Unders

Airdyne 50 calories

Then 4 rds of

5 Ball Over Shoulder @ 23/15kg

15 Sit Ups

Spin gear 9/12 rpm 90+ 1.6km

Then 3 rds

6 alternating TGU @20/12kg

10.10 Lunges (10.10 means 10 unbroken. rest/turn. 10 unbroken)

Run 2 big blocks (for this walk to Morehead St footpath then run and walk back in)

Filed Under: CrossFit Workouts Tagged With: CrossFit, new blog, program

CrossFit Workout Rest Day

April 7, 2013 By Hoodie Leave a Comment

Hope everyone did their best in the Open WOD this week. Have a well deserved rest day, work on some mobility and get ready for another week of training hard!

Filed Under: CrossFit Workouts Tagged With: rest day