pat.burke

3/30/18

Full extension.

1. Strength
EMOM 8 minutes
2 Power snatch
*Keep loads submaximal, 70-80% of 1RM range. Focus on speed and technique.

2. WOD (42:00 – 52:00)
7 rounds for time:
3 Power snatch
9 Push-ups
18 Air squats

L3 – 135/95
L2 – 115/75
L1 – 75/55

3. Cool Down (52:00 – 60:00)
5:00 Bike, row or run, easy pace

COACH AND ATHLETE NOTES:
This workout is a burner with a classic pull, push, & squat and will be fast each round. Insist on maintaining technique in the snatch today. The rep scheme is designed to me unbroken so that before the you fatigue you are already moving on to another movement.

3/29/18

Did you take your fish oil today?

There was a discussion on the MBS CrossFit closed FB page the other day and I wanted to share my thoughts on taking fish oil:

When choosing fish oil, obviously 1st priority is quality. Whether you look for a brand that you trust..or, sometimes you can tell what quality it will be by the packaging…Exposure to heat is bad for fish oil, so look for dark bottles that you think haven’t been exposed to heat. Second, look at the EPA/DHA within the pill. So, Mike’s pills mentioned above ea contain 1.4 g of fish oil and then less than 1 g within each pill (which is actually a good ratio). That means there is about 400 mg of ‘unknown’. The EPA is what you’ll be going for if you want anti-inflammation relief…So, I’ve found that 2-4 grams of EPA daily is great for relieving joints (hips, knees, hands, etc.)…more when I’ve got an issue, less when I’m training less and dealing with less issues. If you are eating fish or grass-fed red meats regularly, then maybe you can reduce amount. But, it likely won’t hurt to just keep the habit either. The whole omega 6/9 argument is a talk of balance of the 6 and 9’s..They say the ideal is 2 to 1. But, the avg american diet is like 40 to 1…So, super inflammatory…If you are eating dog shit processed foods all day that have tons of vegetable oils, which are high in omega 6’s (inflammatory), you’d have to be downing a bottle of fish oil (high omega 3 anti-inflammatory) a day to keep up. Moral of story, try not to eat too much sugar and processed foods in the first place, but DO ‘supplement’ with fish oil to compensate for inflammation relief.

1. WOD (30:00 – 50:00)
EMOM 20:00

Even minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, right

Odd minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, left

*Use a 50lb/35lb dumbbell or a 53lb/35lb kettlebell

L3 – 25 DU, 50/35
L2 – 10 DU, 35/25
L1 – 25 SpeedSteps, 25/15

2. Cool Down (52:00 – 60:00)
Accumulate:
1:30 of a weighted hollow hold
1:30 of a superman hold

*scale to unweighted and onfloor as needed.

1:00/1:00 Kettlebell calf smash
1:00 Upper back roll with plate

COACH AND ATHLETE NOTES:
Our goals today are working on our jumping rope skills and progressively loading the midline. The jumps will get progressively harder as your core gets worn down throughout the workout, so focus on maintaining pace and footwork on the jumps. Today is also a good day to make friends with your Rope-Rage and try to stay the ZenMaster when you start to break the sets.

3/28/18

Conor representing MBS in China!

1. WOD (27:00 – 45:00)
10 Rounds for time of:
5 Burpee box jumps (30″/24″)
10 Pull-ups

** 18 minute cap

L3 – 30/24, 10 PU
L2 – 24/20, 5 PUs
L1 – (Only 8 rounds) Plates, 10 Jumping PUs.

2. Cooldown (45:00 – 60:00)
Banded shoulder stretch sequence
2 sets of each per arm:
0:30 Lat stretch
0:30 Hand up and over
0:30 Elbow in the band
1:00/1:00 Standing calf stretch

50 Abmat sit-ups with feet butterflied

COACH AND ATHLETE NOTES:
No load today, just you and your body. We want everyone to target sub 15 on this WOD. If the first round takes more than 1:15, you need to make some changes on the fly. You should never get to the point of doing singles today, and we want you to keep moving, so don’t be afraid to make mid-WOD scaling choices.

3/27/18

YouTube Preview Image

It’s been a minute since I’ve posted one of the Feats of Strength compilations. If this doesn’t get you fired up to hit some heavy weight, you don’t have a heartbeat!

1. Strength/Power (30:00-45:00)
Every 3 Minutes for 15:00:
Front Squat
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 1 rep

*Log heaviest load to leaderboard

2. Accessory Belly Blast (50:00-60:00)
NOT For time
200m Zercher kettlebell carry (53lbs/35lbs)

COACH AND ATHLETE NOTES:
Front squat fun. Today is a training day, train with the best possible mechanics so that on game day you’re ready for anything!

Posted in Workout | Comments Off on 3/27/18

3/26/18

Zach deadlifting.

Don’t forget to submit your final CF Open scores due tonight by 6pm MST!

 

1. Deadlift (5×3 OT3M. No misses. Work on form)

2. Metcon (Time)
For time:
21-18-15-12-9
Tuck sits
KB swings
*Run 100 meters after each round.

L3 – 53/35 KB
L2 – 44/26 KB
L1 – 35/15 KB, Abmat Situps

3. Accessory Work:
3 Rounds NOT for time:
15 Dumbbell Bench Press
15 Dumbbell Rows

Posted in Workout | Comments Off on 3/26/18

3/24/18

Couples workout.

Metcon (Time)

1. Partner WOD (25:00-50:00)
5 Rounds
“Bell-Curve Partner DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Round 1 135/95
Round 2 155/105
Round 3 185/125
Round 4 155/105
Round 5 135/95

*1 person does 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, then the next person does 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks……that is one round

L3 – As Stated…
L2 – 115+20+20 / 55+20+20
L1 – 95+10+10 / 35+10+10

2. Cool Down (50:00-60:00)
With your partner, accumulate 5 minutes of a Straight Arm Plank (one person works at a time)

COACH AND ATHLETE NOTES:
This a mixed loaded workout where the loads are on the lighter side of moderate and can be cycled quickly The loads get to a peak that will cause 1-2 short breaks for each movement. This workout should be completed in approximately the 20 minute timeframe.

3/23/18

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled – 65/45 jumping chin over pullups

Posted in Workout | Comments Off on 3/23/18

3/22/18

The rower.

Video: 4 Basic positions to improve rowing performance

Come celebrate the final week of the Open tomorrow night at the hangar from 4:30-7pm. We have Butcher and the Blonde food truck. BYOB. Sign up for our final Friday Night Lights here.

Metcon (Time)

1. WOD (15:00-45:00)
5 x 500 meter Row or 1500/1200 meter Assault Bike

*rest as needed between efforts with a minimum rest being 3 minutes.
**Put total work time (not including rest periods) to the leaderboard.

L3 – 500m, 1500/1200
L2 – 400m, 1200/1000
L1 – 300m, 1000/750

2. Muscle Up Skill (50:00-60:00)
1) 10 x 1 Muscle Up Negatives (toe nail spot on ground)
2) 10 x 1Feet on floor Strict Muscle Up Transition Drill (with spot if needed)
** USE FALSE GRIPS **

COACH AND ATHLETE NOTES:
Short and hard intervals are the goal today. Go for a max effort on the first set and try to hold within 10-15 seconds of that number for all the remaining sets. Do NOT try to be a hero and get negative splits! Sell your soul on the first round and know the pain of trying to keep up.

WE’RE HAVING A PARTY!!!

 

The fatigue from the Open may have set in, but the FUN has just BEGUN!!! Friday March 23rd is the LAST Friday Night Lights of the Open Season. Join us at the Hangar with heats starting at 4:00 p.m. Sign up HERE to throw down the WOD and/or judge.

Bring your fun selves, your family, your kids, your co-workers, your neighbors … BYOB, lawn chairs etc. Don’t worry about cooking, because the Butcher and the Blonde Food Truck will be on site! Wear your camo/military attire. Can’t wait to have the ENTIRE community together to send off the Open season in STYLE!!!

3/21/18

Group fitness.

Power Clean (8 Sets of 1 on the 1:30 interval, building to 1RM)

1. Strength/Power, Part 1 (23:00-29:00)
Muscle Cleans
Every 2 minutes for 3 sets (6:00)
3 Muscle cleans

2. Strength/Power, Part 2 (29:00-43:00)
Rest 2 minutes after the final muscle clean set (minutes 6:00-8:00).

Every 1:30 for 8 sets (12:00):
1 Power clean

2. Accessory Work (48:00-60:00) (optional)
3 Rounds NOT for time:
8 Snatch grip hip extension + row
8 Dumbbell z press
0:20 Accumulate of an L-sit

COACH AND ATHLETE NOTES:
Form, form, form. No one cares about your weight today; leave your ego at the door. We will focus on quality movements and use loads that challenge each athlete but allow for sets to be done unbroken with quality technique.