Dec 2 2013
Welcome to a brand new month! Beginner’s Classes start TODAY at 7A and 6:30P. Sign Up using the link to the right –>
This weekend I attended another hugely successful Outlaw Camp down at Friendship CrossFit in Columbus. Along with hitting a PR Squat Clean (255) and tying my 1RM Back Squat (335) Jillian PR’d her Snatch and Clean (170/220) which is the 2nd heaviest and ties the heaviest lifts of any female athlete at this series of camps. Just to put that into perspective the Squat Clean tie is against Elisabeth Akinwale…so pretty good.
While you might not have any idea or even care about you should be happy to know that the way we teach movement and structure programming is completely in line and consistent with what these guys do (it was even before I went to the MDUSA camp a month ago). The progress and PRs we have at MTM speak for themselves to the validity of these methods.
Nutrition Challenge – I’ll have tracking sheets posted later this morning/today (sorry for the delay, give me a break, I’m pretty mentally/physically/emotionally wrecked from this weekend). The structure will be to choose one of the steps I wrote about on November 16 and stick to that for 20 days. Whether you’re just starting out and Eating Clean or you’ve worked your diet plenty of times and are going to try Eating to Perform the most important things are Honesty and Accountability. Be honest with what you eat – what, how much, etc. – and then take ownership of those choices.
As you can see by the stepped structure of this challenge Nutrition doesn’t have a one-size-fits-all. It’s a process and journey of experimentation. It depends on your goals and personal make up. While I hate those inspirational posters with cats and rainbows telling you that “You only fail once you give up” Nutrition really is that way.
3RM High Bar Back Squat.
30 Double Unders
15 Pull Ups
7 Hang Power Snatches (135/95)
Comp Work – Keep in mind that Beginner’s Classes start today at 7A and 6:30P. Comp Work is extra and MUST fit around the constraints of the other classes going on at MTM. You may NOT do this work in any way that interferes with another class. That means NO, you can’t row in the big side. NO, you can’t lift while the next class warms up. NO, you can’t generally. Want to make sure you get your comp work in for the day? 9:30, 11, 4:30, 5:30 and 7:30P are the best bets.
5×3 BTN Snatch Grip Push Press (Heavier than Last week)
5×3 Pendlay Rows (Heavier than last week)
Tabata Row (Gold Standard is 1000m).
Tabata Hollow Rocks.
Don’t know what those things are? Research it or you probably shouldn’t be doing the Comp Work