Monday – June 24th, 2013

I have to admit, last week was a tough week finding things to write about that would hopefully uplift and motivate you.  I had one of those weeks were I had to force myself to workout.  My personal motivation was lacking.  Yet, by forcing myself to workout it made me feel better and got me over the hump of not wanting to workout.  I also had some experiences that gave me some topics to write about for this upcoming week.  The gym has been very busy lately.  We have had a large influx of new people.  Working with new people is very exciting.  They are apprehensive about their abilities but committed to needed changes.  I believe some of my worries last week had to do with making sure we were taking care of all of our members.  It is a tough balance and I hope that you all feel that you are getting the attention you deserve.  Please help us and help yourselves by reading the Strength and Workout strategy below.  This will better prepare you for class and allow for more effective coaching.  Another stress on my mind is that Sarah will be out of town this coming week.  She is a great mother to our children and I think they will better realize this after this week.  I will not be in the gym as much as I would like this week so I will spend a little more time on these motivational pieces in an attempt to stay connected with as many of you as possible.  Making the gym a great environment.  It is you, our members, that make for the great community we have at Mission CrossFit.  Continue to support one another.  Praise one another.  Compliment one another.  One thing that has been very evident is the supportive nature we have at Mission CrossFit.  Like many of you were, our new members are self conscious.  By pausing with new members during our classes and letting them observe the class they quickly realize what a non judgmental environment we have.  When Sarah and I coached soccer at the high school level we made the junior and seniors take a mentor role with the freshman and sophomores.  This helped everyone.  It created more confident leaders and better players overall.  It created unity and trust within the program.  I would like those of you taking the time to read this to be my senior leaders.  Please take an active role welcoming and helping new members.  I promise you this will not only help them but will also give you greater purpose to working out and taking care of yourself.  Even if you have only been here a month or so.  Your encouragement to new members can be as great as any of our coaching staff.  For them to see someone like themselves doing it and being positive they will desire to gain the experience that you have.  Letting them know that the ladder drills get better and they will get used to all the names of movements will mean more coming from you.  Go and be awesome.
You will take the bar from the ground and complete 3 Front Squat on the minute every minute for 10 minutes.  This is designed to be a light weight with the emphasis on technique and tempo.  We will be introducing you to doing a movement with a defined tempo.  The top position of this lift is with the weight on the shoulders in the front rack position while standing with the knees and hips fully extended.  The bottom position of this lift is the bottom most portion of your squat: weight on your heels, bar in the front rack position, with your elbows pointed at the wall in front of you.  With defined top and bottom position we can now discuss the tempo of the lift.  Today we want a tempo of 32×2.  What is this?  There are four separate numbers representing different phases of the lift.  The fist number represents the eccentric phase of the lift, in the front squat this is the lowering from the top position to the bottom position.  The number (3) today tells us that I want a 3 second count to lower to the bottom position.  The second number represents the transition from the bottom position to the concentric phases (coming up in the front squat).  The number (2) tells you that I want you to hold the bottom position for a 2 second count.  The third number represents the concentric phase (coming up in the front squat).  The number (x) today tells you that I want you to come up as quickly as possible, (no defined time).  The fourth number represents the time in the transition of the top position to the start of the next repetition or in this case the concentric phase.  The number (2) tells you that I want you to hold the top position for a 2 second count.  Note: a pull up starts at the bottom position with a concentric movement. The same tempo 32×2 would mean coming up as fast as possible holding our chin above the bar for 2 seconds then lowering ourselves for a 3 second count and holding the hanging position with our arms extended for 2 seconds.
Workout Strategy
The more you understand the better you can plan.  Today’s workout is based on a low weight high total volume.  Many will look at the 135# level 3 and 4 weight and immediately think, I can do a higher level today.  We need to take a closer look.  It may only be 135# but there is 150/100 reps total.  This workout has twice the total volume (weight moved) then does 21-15-9 of 225# deadlift.  So pick a level that you typically do and stick with that.  Today is not the day to try and go up a level.  It will negatively effect the rest of your training week if you pick to hard a level.  Once we have a level selected we can look at strategy to complete the workout.  Each deadlift takes approximately 2 seconds (20-30 seconds total).  Push ups take the same amount of time (20-30 seconds).  Take a 15-20 second rest between/during each round.  What I mean by during is that if your push ups are limiting do 5 take 10 seconds and do another 5 then rest another 10 seconds before starting your next round of deadlift.  The pace may feel very slow at the beginning but remember today’s workout is high volume so we are trying to delay the inevitable fatigue.  I did this workout at a pace of 72 seconds per round.  This put me on pace to complete the workout in 12 minutes.  I finished at 11 minutes 46 seconds.  I want everyone to complete the workout in 10 – 15 minutes.  Find a pace and stick to it.  You will not feel the same type of fatigue that we generally feel post workout.  The fatigue will settle in later.  This is a workout that will extend to your recovery later in the day.  Drinking a lot of water and icing the lower back, gluteus, and hamstrings will be important to recovery.  
Workout of the Day
Strength of the Day Front Squat: 3 every minute on the minute for 10 minutes
Level 1:

10 Rounds:

10 Deadlift, 75/53#

10 Raised Push Ups

*(Total volume of Deadlift is 7,500#/5,300#)

Level 2:

10 Rounds:

10 Deadlift, 95/65#

10 Push Ups / Raised Push Ups

*(Total volume of Deadlift is 9,500#/6,500#)

Level 3:

10 Rounds:

10 Deadlift, 135/95#

10 Push Ups

*(Total volume of Deadlift is 13,500#/9,500#)

Level 4: 

10 Rounds:

15 Deadlift, 135/95#

15 Push Ups

*(Total volume of Deadlift is 20,250# / 14,250#)

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