WOD 12/19

Performance – Fine Tune Phase Week 3 of 3

A. Max Clean in 20:00 Minutes

B. Front Squat  x4-6×3 @ 100-110% of Max Clean

C. Deadlift x3x5 @ 100-110% of max clean

 

Foundations
Skill

Kipping Pull up/Jumping Pull up

A. Press x1x6

3 Rounds
400m run
10 Kipping Pull ups/Jumping Pull ups
10 Push ups

“Not in numbers but in unity that our great strength lies.” –Thomas Paine

Foundations – AM
Daniela 10:28
Bacon 8:44
Braden 7:56
Annie
Nicole 8:52
Performance – AM
Rachael
Janet
Carlos
Gage
Josh
Ivan
Tineke
Ken
Jonathan
Sissy
John
Adrian
Matthew
Brooks
Tow Matt
Jessie
Claudia
Red
Jose
Sarah
Billy
2 Chain
Ray
Michele
Ladies Class
Mer
Foundations – Noon
Minda 12:30 row
Foundations – PM
Pablo
Ivy
Performance – PM
Gil
Lee
Taylor
Andy
Leah
Matt
Ryan
Erica
Kristin
Sean
Eric
Amy
Brian
Robert
Avtar
Velvet
Rahul
Cassie
Paul
Evil
Nicole
Steven

WOD 12/18

Performance – Fine Tune Phase Week 3 of 3

4 Rounds
12 Toes to Bar
12 Push Press @ 95 lb, 65 lb
Run 400 meters
*Time recorded 

Foundations
Skill

Jump Progression

A1. Single Leg Step up x8/ea leg x4
A2. Box Jump x8x4

For Time:
20-15-10
KB Swings
Box Jumps
Push ups

“Success is more a function of consistent common sense than it is of genius.” –An Wang

Foundations – AM
Braden 5:58 16k
Matt 6:18 16k
Vince 5:00 16k
Annie 5:33
Pablo 4:47 16k
Performance – AM
Josh
Mitch 13:56
Melanie 12:57
Red 16:04
Sarah 13:56
Adrian 15:22
Matt 14:35 Rx
Ivan 14:35 Rx
Chad
Lee 14:09
Humberto 12:58
John 12:46
Jillian 12:28
Claudia 15:24
Rulin 12:01
Jose 13:48
Roland 17:36
Tow Matt 14:25 Rx
Dayna 13:34 Rx
Brandon 16:43
Mer 13:42
Performance – Noon
Brooks 12:00 Rx
Andy 15:28
Dixie 17:31
Jessica 12:48 Rx
Dustin 12:49
Jared 12:35 Rx
Foundations – PM
Jenna 7:34
RC 5:44
Matt 11:44
Performance – PM
Ian 12:28 Rx
Malia 14:39
Stacey 12:44 Rx
Gil 10:36 Rx
Kristin 15:04
Ryan 14:10
Ed 15:35
Matt 13:35
Carolyn 17:18
ERod 14:40
Rahul 16:08 Rx
Velvet 13:31
Cassie 13:35
Paul 13:01
Leah 13:35
Lauren 15:18
Austin 14:57
Brad 15:44 Rx

WOD 12/17

Performance – Fine Tune Phase Week 3 of 3

A.10:00 Alt. EMOM
Even: Dips 8
odd: Pull-ups 8
*add weight to either exercise as needed, goal is unbroken for all sets

B.5 Rounds
5 Power Cleans to Overhead @ 135 lb, 95 lb
10 Burpee Box Jumps @ 24”, 20”
*time recorded

 

Foundations
Skill

Burpee

A. Chin up or Chin over Bar x2-4 or 30 secs x 4

3 Rounds
500m Row
Rest 2 mins
30 sec AMRAP
Burpee
Rest 2 mins

 

“If we do not plant knowledge when young, it will give us no shade when we are old.” –Lord Chesterfield

Coach Andrew’s little man is getting a flying head start!

 

Foundations – AM
Braden 12
Matt 9
Nicole 11
Pablo 12
Evan 9
Performance – AM
Jon K 12:25
Lee 11:06
Carlos 9:38
Humberto 8:50
Tineke 9:11
Janice 9:50
Sissy 9:40
Melanie 10:42
Adrian 16:25
Ken 14:03
John 10:12
Ivan 12:54
Matt C 14:35
Jose 12:05
Healy 9:49
Corn Dog 9:49
Claudia 9:15
Jillian 9:26
Page 7:34
Ray 8:30
Michele 9:21
Billy 8:17
Ladies Class
Mer 10:46
Sarah 10:31
Foundations – Noon
Kai 9
Velvet 12
Matthew 10
Minda 6
RC 13
Performance – PM
Jared 12:34
Gabe 13:24
Erica 11:32
Taylor 12:35
Malia 11:54
Gil 7:08
Brian 13:01
Amy 12:00
Chance 9:33
Ade 8:08
Jeanette 9:10
Rachel 9:20
Ian 10:31 Rx
Steven 10:52
Emmy 9:50
Sean 11:00
Brad C 14:55
Carolyn 12:31
ERod 12:15
Nicole 9:45
Avtar 10:18
Chris 11:02

WOD 12/16

 Performance – Fine Tune Phase Week 3 of 3

A. Power Snatch x1x10 @ 80-90% Rest :60-:90

B.12:00 AMRAP
500 M Row
15 Dumbbell Thruster @ 45 lb, 25 lbs
10 Walking Lunges @ 45 lbs, 25 lbs (Total)
*Total Rounds Recorded 

 

Foundations
Skill

Deadlift

A. Deadlift x3x5
Ladder 8-1
Wall Ball
KB Swings

*After each round perform 20 Single Jump Rope

“There is no happiness except in the realization that we have accomplished something.” –Henry Ford

 

Foundations – AM
Matt 5:40
Braden 5:38
Annie 7:20
Pablo 6:28
Evan 7:56
Performance – AM
Ruhlin 3
Mitch 2+4
Adrian 2+1
Chad 3
Sissy 2+14
Ivan 2+16
Dayna
Sarah
Cynthia
Jessie
Roland
Jose
Billy 3
Ray 3+175 m
Mer 2+15
Performance – Noon
Angela 2+500 m
Velvet 2+ 500 m +15+6
Dustin 2+500m +7
Dixie 2+250 m
Foundations – PM
Daniela 7:15
Matt 6:38
Performance – PM
Tanner 3+300 m
Amy 2+450 m
Brian 2+500 m
Gil 2+340 m
Chance 3+100 m
Steven 2+10 th
Andy 2+15 th
Ryan 2+7 th
Brandon 2+4 th
Sean 2+10 th
Kline 2+15 th
Austen 2+500 m
Emmy 2+1 th
Jessica 3+275 m
Matt 2+5 th
Malia 2+500 m
Jillian 3+376 m
Missy 3+100 m
Jenna 3
Brad 2+5 th
Paul 3+100 m
Claudia 3+182 m
Cassie 3
Evil 2+10 lunges
Nicole 3
KJ 2+500 m
Christopher 3
Adrian 3+455 m
2 Chainz 3+450 m
Lauren 3
Morgan 3+250 m

Finding Balance During the Holidays

Its officially holiday time. Thanksgiving has come and gone and we are now 10 days deep into December.  This also marks the time of year when the internet starts to tell you how to “Survive the Holidays.”  Basically there are a few schools of thought on how to manage holiday season.

 

1. Go ape shit crazy, you deserve it! YOLO!

2. Go against the grain and start your New Year’s Resolution today. Firebomb this holiday season with discipline and self-righteousness.  

3. Find a balance that allows you to enjoy important time with friends and family with out completely undercutting your fitness goals.

 

As you can a imagine we’re going to make a case for number three. As I’ve stated here before many obstacles in life and fitness can be overcome by creating awareness around the things that are actually holding us back and devising a plan to overcome that obstacle. In my experience there are 3 main obstacles encountered over holidays that can negatively affect our health and fitness goals.

 

Social outings

While your social life always seems to be competing with you fitness goals, the shear volume of social events increases seemingly exponentially during the month of December.  Office parties, and Christmas parties with friends and/or family all squeeze themselves on to the calendar in December. Generally these parties include free booze and plenty of poor nutritional options.

 

Travel

If you don’t have to spend significant time in an airport or on the road  in December, consider yourself lucky.  Let me just tell you there are very few “healthy” options in between Wichita Falls and Amarillo and even less in the Amarillo airport. Couple that with the fact that you are away from the gym and normal training routine and we have potential holiday landmines here.

Big Family Meals

Finally, we all love our Mom’s delicious home cooking. Unfortunately that 5 lbs of turkey, dressing, mashed potatoes, and pie isn’t going to help our six pack, or shave a minute off our mile time.

So what’s the answer? Well first of all I’m of the opinion that you should enjoy and maybe even indulge in all of the “problems” above. Why? Because they are all part of interacting with and participating in the lives of people that are important to us. We as humans are by nature social creatures, and the effects of isolation and loneliness can be just as detrimental to our health as lack of physical activity or poor nutrition.  Establishing and maintaining personal relationships is incredibly important and why the holidays should be enjoyed not stressed over.  So below are some ways to mitigate the damage done by the above obstacles while still enjoying and being thankful for the time we have with our friends and family.

 

Exercise Consistently

This is priority number one. One thing the holidays do bring is some extra time off from work, so commit to exercise 30-60 minutes 5-6 days a week. Trust me you have time. If you’re on the road go for a run, do one of our travel workouts , drop in to a CrossFit box, or even just help pops shovel snow for an hour. Exercise is the one thing you can have 100% control of during the holidays. Heck, you can even throw in some double days with Zone 1 work when you’re off from work.

 

Plan Workouts before and after big meals and social events

This is a simple, yet underutilized way to offset damage done by parties and big holiday meals. The post workout state simply put, allows the body to find productive uses for the calories we take in and mitigates the likelihood those calories will just be stored as fat (for a more detailed explanation of this check this article out). You should always train the day after (preferably in the morning) a big social outing or meal. While this doesn’t sound or feel appealing after a late night at the office Christmas party, it helps you mentally deal with “being uncomfortable” and not allowing that state of uncomfort to affect your training schedule. It also ensures that your training consistency is not negatively affected by social outings, and eliminates excuses from your vocabulary.

 

Reduce Calories outside of  big meals, and parties

Counting calories has a bad a wrap and rightfully so, but it does have some advantages especially this time of the year. The important thing to remember is that calorie counting on a micro level (per meal) is largely inaccurate. So stressing about the exact number of calories you take in per meal is counter productive. However, having an idea of how many calories you’re taking in over the course of the day has benefit to overall fat loss.  So on the days that you know you will take in a good amount of calories, reduce your intake by eating smaller meals earlier in the day or doing some intermittent fasting.

 

So there you have it! How to enjoy yourself over the holidays and not go completely off the rails! Enjoy yourself and your loved ones this month, and hopefully these tips will help you stay consistent with your training!

-Wes Kimball

Perfection

    It’s something that you may never achieve, but you should always strive for.  The perfect movement, or close to it, is what all of us as athletes and coaches should always be inching toward.  This goes for all movements that we use in the gym, but what steps we take to achieve these are rarely discussed.

 

    Many times coaches are on one of two sides, focusing more on technique or strength.  I learned from Olympic Coach Kyle Pierce that they cannot be separated, instead “they are one.”  Does an athlete get pulled forward on the first pull because they have bad technique, or have a weak back?  We must fix the weaknesses as they occur so proper technique can continue to be achieved.  This of course means that once technique breaks down you do not go heavier, even if you are close to a personal record.  Do not inhibit the continuation of gains for one PR. Constantly working on weaknesses will give you the ability to perfect your technique as you get stronger, so you can lift more weight correctly!   There are some simple exercises we can do based on weight that create a problem with your movements.

 

Let’s say you are getting pulled forward when you pull the bar off the ground, or “bottoming out” in the bottom off the catch.  Both of these are due to Leg/Back weakness.  If the weight was 100 kg (220 lbs), we would work off of that weight and try to work up to a Front Squat with a 3 sec pause in the bottom for 3 sets of 3 at 100% (220 lbs).  Theoretically this should help fix the weakness at that weight in the clean so we can continue to progress.

 

This is just one of the ways we continue to get our athletes stronger and more technically sound in SouthSide Weightlifting.

-Coach Thomas

Being At The Top of Your Game Everyday

What does this mean?

It’s the feeling of invisibility throughout the day.  Crisis at work?  You got it!  Getting the kids to soccer practice across town during 6:00pm traffic?  You got it!  Hard Workout on the whiteboard?  You killed it!  Zombie apocalypse? Bring it!

How do you achieve this?  Balance and significant time watching The Walking Dead.

I will admit, I am not writing this article as an expert, but as someone who struggles with finding, no, maintaining balance.  My past has had violent swings from one side to the other. I have allowed one aspect of my life to rule all others. I have choked out LOVE, ATHLETICS, and EDUCATION as if I was a Steinbeck character.

This is nothing new.  Finding balance has been an issue throughout history.  The Samurai had Bushido to balance violence with serenity. Socrates the Greek philosopher stated ‘too much physical training made savages’ but likewise, ‘too much music and poetry made a person soft’.  Being on top of your game is about balance. Below are tips I use to maintain balance. They are not my own ideas but a collection of advice and readings I have obtained.

A. The Physical

– Sleep: Have a schedule. Early to bed, early to rise.  “I’ll Follow the Sun” – The Beatles were on to something

– Nutrition: Hydrate. Keep a Food Log. Pay attention to what makes you feel well.

– Workout: If you are reading this, we have you covered.

 

B. The Emotional

– You are the company you keep: Only keep positive people and energy around you. Cut out cancers and negativity. No one is sacred. I repeat, no one is sacred!

– Be honest: It feels good. You know when you hear it. Others will too. This will help filter  “You are the company you keep”

 

C. The Mental

– Balance both sides of the Brain: If you are analytical, be creative. If you are artistic,  try memorizing, play number games, learn a language. Einstein played the violin…smart dude!

 

D. The Spiritual

– Pray or Meditate: To each its own, just do it. No matter the form or fashion. Find time for serenity.

    – Be Thankful and Forgive: OFTEN…

 

-Aaron Davis

It’s Really That Simple

http://spencergarnold.files.wordpress.com/2013/06/tommykono.jpg

    I recently returned from a weightlifting training camp with members of the Russian National Team.  With all of the complex technique approaches, catapult vs. triple extension talk, and self proclaimed weightlifting coaches shamelessly blasting social media, I knew I was in for something good from this training camp.  When the lecture began, there was no extravagant technique approach with “must hit” positions. It was better. It was perfectly simple.

    The interesting approach they take to weightlifting is nothing new. Back in the 1950’s and 1960’s, Tommy Kono was absolutely dominant in the weightlifting world, setting World Records in four separate weight classes, winning two olympic golds, and six consecutive world championships. But, after his career, Kono also did some coaching.  When Yasha Kahn, Coach for Norwood Weightlifting, began lecturing at the training camp about the Russian Training System, someone from the back raised their hand and asked what the American System is.  He sort and laughed a little bit and went into the fact that in the 50’s and 60’s there were two systems to train Olympic weightlifters, the Russian and the American.

After Kono was finished competing he began coaching. First he coached the Mexico National Team, then the West German Team, and back to America.  By that time his style of training was out and the Russians, who were dominated by the Americans, adopted this system of training, which is now the Russian System.  So while we are off trying to find the next big thing by bringing in coaching from Bulgaria, Hungary, and Poland, we are getting beat by teams doing what we were doing 60 years ago!  This is a great lesson for any athlete, stop looking for the next best thing!  Find a good coach, and then work. When you start to plateau, work harder!

    I have dedicated much of my career to these movements.  Even before I began to compete, I was studying and analyzing them from a coach’s perspective.  When you get as deep into it as I am, it is refreshing to take a step back, learn from a world champion, and look at the movement as a whole instead of dissecting every inch of the pull.  I believe that we can do this with all movements that we coach and that you as an athlete learn, but it’s not all on the coach.  As an athlete you will have more success, more quickly if you just listen to the cues that the coach is giving verbally and nothing else.  I noticed this at the training camp on multiple occasions.  They would give you two or three things you must do, and the rest took care of itself.  This drove people crazy in the camp!  Many times I would hear “what about the double knee bend,” “where should my shoulders be on the finish,” and the classic “when do I drive my hips into the bar?”  They stuck to their guns, refusing to talk about all that nonsense, giving simple cues to do on your set-up, and then stand up!  The best part about it is it worked!

Here is the bottom line…  These movements, along with other movements including gymnastics, were conventionally taught to kids.  Then, CrossFit came along and we began teaching these skills to knowledgeable adults.  With that came all of the Pose Running and Catapult nonsense, simply because adults are always looking for something new, and more importantly they want to know why it works.  The truth is high quality coaches are not going to give you gimmicks. It’s going to sounds overly simple, but it is suppose to be.  There is no need to over complicate a complicating movement or skill.  Now as an athlete, you must try to clear your thoughts and focus on the the cues the coaches are giving you. It will make the learning curve much shorter so we can get you moving and feeling better.

-Coach Thomas