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31 Jul 2014

July 31 2014

Free Class Saturday at 11am Come see what CrossFit is all about!

1RM Push Press
WOD
21-15-9
Thrusters (95/65)
Burpees
-rest 4 Min-
12-9-6
Thrusters (135/95)
Wall Climbs

Oly Wk5/Day4
Make up or rest

30 Jul 2014

July 30 2014

Free Class Saturday at 11AM – Come see What CrossFit is all about before starting Beginner’s Classes Monday August 4th!

Conditioning
Every 3 Min for 4 Rounds
400m Sprint

WOD
10 HSPU
20 Burpees
30 Sit Ups
40 Push ups
50 Squats
50 Pull ups
40 Ring Dips
30 T2B
20 Burpees
10 HSPU

Oly Wk5/D3
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (80%)

(Heavier than last week)
5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts

29 Jul 2014

July 29 2014

We had some AWESOME PRs all day yesterday! The purpose of yesterday’s workout was simple: get stronger. That’s why we did a 1RM Back Squat. Heavy reps, 5RMs and under, have a very unique stimulus – they make our bodies stronger by making us use more of our muscle. This means that when we lift heavy our brains train more of our muscle fibers to contract. What they don’t do is grow a lot of size. Read that again. Very heavy loads for very few repetitions build make our bodies stronger without making us bigger. That’s why we should all lift heavy and pretty often.

What are the downsides? First, it can be very stressful. Not just mentally but stressful to your body. Some movements done for 1RMs have to recovered from for weeks (Deadlifting takes 3 weeks to fully recover from). Because of this prolonged recovery time we have the risk of over-training if we don’t stick to a smart program. Just a few days after we last pulled a 1RM deadlift I felt fine, even eager, to try again…but that would’ve been a mistake, my body wasn’t as ready as my mind was. We also have to be aware of our own limitations in particular movements and the risks that those limitations place on our 1RMs. If your back is weak and rounds during a Back Squat you’ll get pulled forward in the bottom position. Your legs are plenty strong enough for the weight but the weak link in your chain is keeping in the right position. This is important to know and keep in mind because that weak link is also where you face a small chance for hurting yourself.

Finally, the WOD yesterday seemed almost stupid. 30 Turkish Get-Ups? That’s hardly any work at all. And isn’t it boring? And the movement is stupid too! Are all things I heard yesterday. Before the workout. After the WOD most people couldn’t speak because it was deceptively hard. A slow paced breather that caught up to you on about the 5th rep and with a movement that works our shoulders and core in ways we almost never do. Simple yet extremely effective. Did you find them really hard? That means you should do them more often.

WOD
50-40-30-20-10 Double Unders
2-4-6-8-10 Squat Snatches (115/75)

**These Snatches should be unbroken through the 6s. I’m looking for a fast paced WOD**

Oly Wk5/D2
8x 2-P Squat Snatch (80% – Hi Hang then Hang)
8x 2-P Power Clean + 2 Push Jerks (80% – Hi Hang then Hang, Both Cleans then Both Jerks)

3×10 Back Extensions Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags

28 Jul 2014

July 28 2014

Congrats to the 2014 CrossFit Games Champions Rich Froning and Camille Leblanc-Bazinet!

CrossFit for Competition or for Fitness?
Every year around The CrossFit Games I get flooded with questions about Games competitors – Why do they look the way they do, good or bad? How do they train? Shouldn’t I train like that? and so on.

The real question that most MTM athletes struggle with is: Should I do CrossFit for Competition or should I do it for Fitness?

CrossFit for Competition is about getting as good as possible to throwdown in local to national to Games level competitions. It is a sport. It is not about making yourself look good. It is not about being safe.

CrossFit for Fitness is about using CrossFit training to enrich our lives. To lose body fat, gain strength, be active and join a community of like-minded people. Everyone can do CrossFit for Fitness – Kids to Grandparents, D1 Athletes to Someone who’s never worked out a day in their life.

There are some very distinct points between the two:

Competition demands that we get as good as possible as fast a possible. Most Games athletes train 3-4 hours a day. They lift heavy and ALL the time. They eat a lot of food to support their training. Many see recovery specialists (Chiro, PTs, Massage, etc.) on a weekly basis. Their bodies adapt to the rigorous demands of that training – which for men and women usually includes a significant amount of muscle and going UP in clothing size.

Fitness is about gradual and sustained improvement for life. CrossFit training for Fitness doesn’t demand that you go hard every single day – in fact you probably shouldn’t. It makes CrossFit a part of who you are but not THE only thing you are. CrossFit becomes a tool in our journey of Fitness, an excellent tool but just a tool none-the-less. In order to build the fit and functional body and life we want we have to use multiple tools like building a house. Strength training, CrossFit Metcons, Low Intensity Cardio, Mobility, Traditional Resistance Training, Nutrition, Sports, Rest, and Recovery all have their place in the tool chest. It takes time not only to build our selves up but also to adjust our plans when they’re not working any longer and to chase that continual balance of activities that help us reach our goals.

At MTM we can train for either. If you want to compete we can train for that. If you want general fitness we can train for that. When we need to adjust our plan we have tons of options to find what works for you. Maybe 3 days of CrossFit and a day of lifting in Open Gym is best for you. Maybe you decide that you want to put on size so you lift 3 days a week following our Oly Program and do CrossFit WODs just twice a week. Maybe you do a couple WODs a week, take a long slow run, and do a class at MTM Fitness. You are an individual and we need to work a unique plan to reach our goals.

Have questions about what you should do and what’s best for you? Come ask. Find me at the gym or shoot me an email [email protected]

1RM Back Squat
WOD
30 Turkish Get Ups (1.5/1p)

Oly Wk5/D1 – We’ll be deloading next week.
Max reps Back Squat (80%) (Do this instead of 1RM)

5×3 BTN push press (Heavier than last week)
5×3 Snatch Balance (+5lbs over last week)
3×5 Stiff Leg Dead Lift (105% of 1RM Clean)

25 Jul 2014

July 25 2014

Free Class Tomorrow at 11AM Come see what CrossFit is all about before August Beginner’s Classes start in a week!

Christmas in July going down TONIGHT at 7:30pm. 12 Days of Christmas, beer, and a Live CrossFit Games Stream. Come out and have some fun.

Congratulations to CrossFit Games Finisher Jerry Wilson!!!

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Through 3 hard fought days of competition Jerry gave it his all against an awesome group of experienced Masters competitors. Despite set backs in training and a nagging shoulder injury from day 1 of the competition Jerry kept pushing hard finishing every WOD and putting in his best performance on the Final WOD of The Games!

We’re all SUPER proud of Jerry and excited for him to get back and share his stories!

WOD
Teams of 2

80 Jumping Back Squats (45/35) / Partner Holds a Squat
100 Double Unders
40 HSPU / Partner Holds a HS
50 Double Unders
80 Burpees / Partner Holds a Plank
100 Double Unders
40 HSPU / Partner Holds a HS

Oly Wk4/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

24 Jul 2014

July 24 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Christmas in July is going Friday starting at 7:30PM. $10 donation to cover beer is appreciated and we’ll have the CrossFit Games up to watch.

Jerry’s Games debut continued into its second day yesterday with some expected results and disappointment in the event structure. After two days of competition Jerry sits 18th in the 50-54 Masters Division. He’s been fighting a nagging shoulder since landing on it weird on day one but ultimately it’s the type of WODs that are in the competition that have been keeping Jerry down the leaderboard. Non-technical short met-cons have never been Jerry’s strength and unfortunately every WOD has been a very simple “pick it up and go” style event. All week we’ve been hoping for a long and challenging final WOD with HSPU/Muscle Ups/Double Unders/Snatches or anything remotely skill related – instead it’s a sprint of 100m Run, 4 Burpee Muscle Ups, and 5 Snatches at 125lbs. Super short and not enough work to show the difference between good and great athletes.

By its conclusion the Masters Competition will have been an event without Double Unders, Pistols, Bar Muscle Ups, Kettlebell Swings, Clean & Jerks, GHD Sit Ups, and a whole bunch of other standard competition CF movements. With only 1 event longer than 12 Minutes and almost no complex lifting. We’re all a little disappointed in the lack of programming from this years Games.

1RM Split Jerk

WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Oly Wk4/Day4
1RM Split Jerk (Yes, you should to the lift from the WOD)

5 x 1 Power Snatch + 2 OHS + 1 Hang Squat Snatch (working up in weight each set)
5 x 1 Squat Clean + 2 Split Jerks (75%)

3×10 Pull Ups (weighted)
3×10 Sit Ups (weighted very heavy)
4x 250m Row Sprints (All out, recover as needed)

23 Jul 2014

July 23 2014

Christmas in July is going down Friday at 7:30PM. Come out for the 12 Days of Christmas WOD and stay to watch the CrossFit Games and have a beer. If enough people signup in advance we’ll supply a keg of beer.

Jerry Update
After a fierce first day of competition Jerry sits in 17th place poised to make a big jump forward in day 2. The deadlift ladder saw Jerry hit a huge 45# PR pulling 425lbs off the ground! Each one of the first 4 workouts was really a specialist WOD – pull heavy, run fast, walk on your hands. As such many of the athletes ahead of Jerry have a top 5 and a bottom 15 in their results. Jerry has finished a supper consistent 11th-13th in each workout – holding his own against the specialists. Over the next two days the workouts become more rounded in their demands: The 2007 WOD is first with Rowing, Shoulder to Overhead and Pullups followed by the Medball/Burpee WOD with Ground to Shoulder Stone(Medball) Cleans at 70lbs and Burpees.

Jerry is nursing a bruised shoulder, from a fall in the Handstand Walk, but I spoke with him last night and he’s in good spirits and ready to push hard. A couple of top 10 finishes today can catapult him into the top 10 overall.

Gymnastics Strength
Tabata Hollow Rocks

3 Rounds
10 Ring Dips (weighted)
30s Nose and Toes HS Hold

WOD
Death by:
Power Snatch (95/65)
Squat Snatch

Do 1 Power Snatch and 1 Squat Snatch on the first minute. Then do 2 Power and 2 Squat Snatches on the second minute and so on until you can’t finish the work within the minute.

If you fail before 10 Min You’ll rest the final minute and then do 2+2 Power Snatch and Squat Snatch on the minute till the end.

Oly Wk4/D3
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (75%)

(Heavier than last week)
5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts

22 Jul 2014

July 22 2014

Jerry Wilson Games Watch!

Today marks the start of the 2014 CrossFit Games Masters Competition. Coverage of events will be on the Games Site and on ESPN3.

Jerry will compete in A Deadlift Ladder, Handstand Walk for Distance, Sled Drag for time, and a 5 Round WOD of 400m Runs and 2 Rope Climbs today. Click this link for a full list and description of events.

1:15PM – Deadlift Ladder
3:15PM – Handstand Walk/Sled Drag
7:15PM – Rope Run

Jerry’s Number is 508.

WOD
60 Push Ups
50 KBS (1.5/1p)
40 Squats
30 Pull Ups
20 Handstand Push Ups
30 Pull Ups
40 Squats
50 KBS (1.5/1p)
60 Push Ups

Oly W4/D2
I’ve been getting a lot of questions about using the Oly Template and Open Gym times to reach various goals. In a nutshell:

- If you want to be the best Oly Lifter you can be: Do ALL of the work, each day, hard and Maybe do 1 CF WOD (under 12 Min) a week.
- Build Muscle and Put on Size: Do Monday, Tuesday, Friday of the Oly along with 2 WODs (Prob Monday, Wednesday – Thursday is a rest day) and make sure you Eat and Eat.
- Get better at Oly Technique: Tuesday, Thursday along with 3-5 WODs a week.
- A specific goal of building, cutting, technique, or competition prep: Come see me and we’ll put something together for you.

Just yesterday Chad Weasley Smith from JTS was on Barbell Shrugged, our template is moderately based on some of his stuff, and a lot of the conversation was about people jumping from program to program. Getting stronger and learning the Competition Lifts takes time. This program is 17 wks long. That’s 4 Months. We are almost 1 month into it. Stick to the template and do the work each day. Trust the program and your work.

Regardless of which path you’re taking prioritize this work ahead of wodding – Not that it has to be done first but like yesterday you should have done the back squats from the Oly and Skipped the WOD front squats. If you’re trying to build muscle then you really can’t do the long fun looking WODs like today’s – it won’t help reach your goals. If you’re trying to build technique you should be watching videos and probably coming to Sunday Open Gyms to work one-on-one with coaches.

8x 2-P Squat Snatch (75% – Hi Hang then Hang)
8x 2-P Power Clean + 2 Push Jerks (75% – Hi Hang then Hang, Both Cleans then Both Jerks)

3×10 Back Extensions Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags

21 Jul 2014

July 21 2014

Beginner’s Classes start TODAY! We still have a few spots left at 7AM and 6:30PM – come start your journey today!

The week has finally arrived – Jerry is out in California ready to compete, the WODs have been released, and he’s received all this gear. Good Luck!

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The USAW National Championships was held this past weekend and we saw some pretty amazing stuff go down! The battle for medals in the 62kg, 69kg, 77kg, and 94kg Men’s divisions was super intense with Records falling all over the place. Perhaps most epic was the battle brewing in the 94kg/204lb class where Norik Vardanian set a new American Snatch Record with 168kg/370lbs but then missed all of his Clean&Jerks. That set up a battle between 5 time National Champion Kendrick Farris and first time Senior Competitor D’Angelo Osorio. Both would push each other for higher and higher final lifts which they both missed giving the win to Colin Burns – literally out of no where due to his consistency.

Derrick Johnson set a new American Snatch and Overall Total record in the 62kg/136lb Class but was completely overshadowed by CJ Cummings 153kg/336lb American Record C&J…At 14 years old. Not a typo. CJ Started and still lifts at a CrossFit gym.

The CrossFit influence could be felt far and wide at the event. Just about every class had mention of a lifter starting out in CrossFit or still being a CrossFitter. Many if not all of the future of the sport found it by way of CrossFit which even led to come, extremely, frustrating delays and crashes of the live internet feed – because the USAW is not used to 10,000 people trying to watch a Weightlifting event. You’re welcome guys.

Today, lifting will come after the WOD.

WOD
10 AMRAP

8 Front Rack Lunges (95/65)
200m Run
8 Bar over Burpees
200m Run
8 Atomic Sit Ups (45/25)

- Rest 5 Min –

8×3 Front Squat (65%)

Oly wk4/d1
8×3 Back Squat (72.5%)
5×3 BTN push press (Heavier than last week)
5×3 Snatch Balance (+5lbs over last week)
3×5 Stiff Leg Dead Lift (100% of 1RM Clean)

**As a side note: our Oly Template is built off a combination of Texas Method and Juggernaut Training Systems templates. Texas Method is what Pendlay uses for his MDUSA lifters and JTS is what Colin Burns, the new 94kg National Champion, trains with. Yes, it might seem boring at times but we’re really on week 3 – we had 1 wk of testing to start – of 16 wks in this cycle. Be patient and consistent.**

19 Jul 2014

July 19 2014

Free Class TODAY at 11AM Come see what CrossFit is all about before getting started in our Beginner’s Classes Monday!

10AM WOD
Teams of 3 – 2 working anyway complete:

100 Push Ups – 50 HSPU – 25 Deficit HSPU (45s no ABMAT)

150 Air Squats – 100 Goblet Squats – 50 Waiter’s Squats

50 C&J (135/75) – 30 (185/95) – 10 (225/135)

In this NPFL style WOD team members can complete as much or as little work as they want. The team will start on the Push Up station and will complete all Push Ups and HSPUs in any order with any athletes they choose. They will then move to the Squat station and finally to the Clean & Jerk station.

Two working at a time. Example: Athlete A can start on the HSPU while Athlete B starts on the Deficit HSPU.


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