4/1/2019


Grand Trunk CrossFit – CrossFit

Warm-up

300m Row

then

3 rounds

5 BB hang squat cleans

5 BB DL

5 BB strict press

10 lateral hops

Mobility

box hip stretch

banded front rack

Weightlifting

Hang power clean+front squat+S2OH (1×1)

do a hang power clean+front squat+S2OH with out dropping the barbell
take 15 minutes to build to a heavy 1 rep

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

7 box jumps 30/24

7 power cleans 195/135
use a weight that is heavy for you but you can maintain quick singles and keep moving throughout

3/30/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

then

5 minutes foam roll

then dynamic…

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

50 back squats 135/95

50 deadlifts 135/95

50 burpees
with a partner

Does Cardio Hurt Muscle Gain?


It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer: How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your Metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coach knows exactly how, and the truth might surprise you…

The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world who have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.

So why is it such a problem balancing strength and metabolic conditioning? It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact, hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.

So how do balance out your strength and conditioning pieces? The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.

A great coach will tell you that you can only have one priority for each block of training you execute.They will also understand that your energy needs, micronutrients, and electrolytes will all have to be supported in order to sustain greater output. Finding a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!

If you’re interested in trying CrossFit, schedule a free, no-sweat intro today!

3/29/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Bike, row , ski

dynamic…

Metcon

Mobility

couch stretch

front rack stretch

Metcon (AMRAP – Reps)

4 rounds

AMRAP 2

10 HSPU

6 squat cleans 205/145

rest 2 minutes
4 rounds of 2 minutes of work (sprint) and 2 minutes of rest, choose a weight that you can maintain fast singles

Tabata Assault Bike (AMRAP – Reps)

20 rounds

20 sec work

10 sec rest

Metcon

3/28/2019


Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttles

3 rounds

10 pushups

10 wall squats

10 ring rows

Mobility

banded back pack stretch

pigeon stretch

Weightlifting

tempo bench press

every 1:45

3 sec down, 2 sec HP

4@60%

4@70%

3@80%

3@80%

2@85%

2@85%

Metcon

Metcon (Time)

40 T2B

50 KBS 53/35

40 Cal Row

50 wall balls 20/14
1 time through

Accessory

100 hollow rocks

60 ring rows or 30 strict pullups

superset

Eliminate Shoulder Pain Once and For All


Shoulder pain is one of the most troubling ailments that can interrupt any avid gym goer. Exercise should be a place to relieve stress, build, confidence, and of course improve your health. Dealing with one more painful problem to work through is probably not going to be a big motivator for you.

The good news is that you don’t have to make training with shoulder pain a part of your life. In fact, if you dedicate yourself to the process you can eliminate shoulder pain once and for all.

Let’s talk about where this shoulder pain can come from from, address what actions need to be taken and the potential irritants that should be avoided. Finally, we’ll take a look at some movements that can help mobilize, activate, and strengthen your shoulders. Dedicate part of every workout to improving the functionality of this crucial joint and you will change your athleticism and quality of life.

“It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.” -Julius Caesar

Poor technique may load up the shoulder joint in a way that it cannot stabilize. This could cause strain and overuse of muscles around the shoulder. One common example of this is an overworked pec minor and underworked rotator cuff. This leads to rounded shoulders, and weakens the ability to stabilize the glenohumeral joint during pushing and pulling movements from the shoulder. By stretching the pec it will allow your shoulder to sit in a more stable position. By activating and strengthening the rotator cuff and scapular muscles on the back of the shoulder you ensure healthy, balanced stability and function.

Overuse could be another culprit of shoulder pain. Whether your volume (total amount of reps) or frequency (sessions each week) is too high, or you are simply trying to lift too much weight, this can all cause problems. If you go heavy or perform maximal effort sets you may need up to 5-7 days to fully recover. If you work at lower intensity you may be able to work this muscle group 2-3 times a week. Find the right balance of volume and intensity to ensure consistent progress in your lifts.

If you are constantly running into the same shoulder pain issues, then technique may be the true problem. The shoulder is the most freely movable joint in the body. This puts at the greatest risk of injury when it comes to repetitive movement with poor form. Even one session with a coach or trainer can revolutionize your upper body pressing ability.

Finally, if you experience pain when performing a certain movement, it may simply not be a good fit for you. There are infinite ways to scale the load and form of resistance to provide your body with a similar stimulus to the painful movement. Perhaps the most common movement replacements are those that replace a fixed circuit movement such as a barbell bench press or overhead press with single arm variations using dumbbells or kettlebells. Training the arms unilaterally allows you to have more “play” in the shoulder and adopt a movement pattern that better suits your body. No compromises in strength or performance are necessary.

So let’s move on to some strategies to actively prevent your shoulders from injury. Through activation, self myofascial release, strengthening, and stretching.

  1. Activate

Activating the muscles for a workout or “prehab” helps your body prepare for the more demanding movements it is about to perform. It will both aid performance and mitigate risk of injury. When it comes to the shoulders

To help activate your shoulders before a workout perform these three upper body exercises: band pull aparts, scapular pushups, and face pulls. Perform three rounds of this circuit with 10 seconds rest between each movement. Keep the band resistance light enough to move with a slow controlled tempo but make sure it still challenges you. You should feel the blood flow and a warm sensation in the shoulder joint by the end of this circuit.

Perform three rounds with :10 of rest between movements.

A1. 15 Band Pull Aparts

A2. 10  Yoga Push Up

A3. 15 Band Face Pulls

  1. Roll Out

Self Myofascial Release (SMR) is a fancy name for “rolling out.” The goal is to mobilize soft tissue allowing greater range of motion and improved muscle function. You can use foam rollers, lacrosse balls, tennis balls or any other device that allows you to access the desired body part at pain level you can withstand. Focus on breathing and eliminating abdominal pressure while you roll out to ensure the tool can work its way into the muscle.

Rolling out helps our body get “unstuck” from tightness due to sitting and positions we spend long amounts of time in. It is important to move and mobilize our tissues as often as possible to mitigate this tightness. Imagine if you were going to run a marathon with a rock in your shoe. You would never run 26 miles with that rock digging into your foot each step of the way! There’s no reason to treat your shoulder in that manner, either. Stop pushing through the pain and fix the sticky points.

  1. Strengthen

Like any muscle group it is important to strengthen the muscles of the shoulder. The exercise you choose should strengthen the weak muscles that are necessary for optimal shoulder stability. Perform these strength building movement for five rounds alternating back and forth between movements

3×8 Bottoms Up Kettlebell Press take 3-4 seconds to lower the weight from the top position. If you struggle with balancing, try working from a kneeling or seated position, train one arm at a time, and keep the kettlebell light.

3×8 alternating Turkish Get Up Try breaking this complex movement into smaller pieces or work with a coach to master the technique. Your shoulders will thank you!

  1. Static Stretching

Part of your cool down routine should also include some static stretching. There are many debates around when and how static stretching should be performed. One study has shown that static stretching can improve flexibility by increasing passive fascicle length. Performing a static stretching routine after your workout or anytime that is not immediately preceding an event requiring maximal force production by a muscle.

Stretch the primary movers of your days workout – chest, lats, and traps are some of the key muscles to stretch since a heavy bout of training will leave them tight and could cause a temporary imbalance if not addressed. Hold stretches for about 30 seconds to ensure your brain sends a signal to your muscles that they need to stop firing and allow lengthening to occur.

If you have questions about building strong healthy shoulders don’t be afraid to get in touch with one of our coaches. We will find a safe and effective program to meet your needs!

3/27/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

30 pass throughs

3 rounds

10 CS ATYT

5 BB hang power snatch

5 BB OHS

Mobility

box hip stretch

box shoulder stretch

Weightlifting

Back Squat (4×6)

working at 70% of your

1 RM do 4 sets of 6 reps

every 2 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

7 power snatches 95/63

14 pistols

21 box jumps 24/20
choose a power snatch weight that you can do UB for 2-3 rounds.

pistols are 7 each leg

Pick a pace you will be able to maintain for the whole workout,

3/26/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row

3 rounds

10 CS snow angels

5 BB S2OH

10 KBS

Mobility

banded shoulder (arm straight up)

wall hip stretch

Weightlifting

Press Couplet (heavy 1 rep)

Push press + Push jerk
12 minutes

work up to a heavy push press then push jerk

Metcon

Metcon (Time)

15-12-9-6-3

S2OH

bar facing burpees
155/113

choose a weight that you could do 12 reps UB when fresh

Accessory

100 abmat situps

45 hip ext

3/25/2019


Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttles

10 CS WY’s

5 BB DL

5 BB push press

10 lateral hops

Mobility

BB quad smash

banded shoulder

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

4 MIN Bike

4 MIN Row

then every 2 minutes (for the remaining 12 minutes)

do 30 DU + 8 DL 225/155 +8 pushups
with a running clock up to 20 minutes,

score is total bike cals, total rowing cals, and total DL and pushups

if you can’t maintain 8 UB DL for at least 4 rounds bring it down to a weight you can

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

20 WB DL 20/14

15 WB hang clean

10 WB lunges

3/23/2019


Grand Trunk CrossFit – CrossFit

Warm-up

dynamic …

Mobility

Foam rolling

Metcon

Metcon (Time)

3 rounds

100 Slam Balls 20/15

50 Clean and jerks

25 burpee box jump over 24/20
with a partner

clean and jerks:

round 1- 105/73

round 2- 115/83

round 3 135/103