Man, the sumo deadlifts are getting heavy! Three sets of five this week at 85 percent felt good, but heavy. I’ve seen so much improvement in our students’ technique and strength throughout the cycle and it is exciting to think about where we will be come Retest Week. Speaking of which, Retest Week is coming soon. We have three weeks of training remaining in Cycle 18 and then we will hit the final Retest Week of 2018.

 

As we come to the conclusion of Cycle 18, I would love to know: (1) How are you feeling? (2) Are you progressing? (3) How do you know? If you set any personal goals at the beginning of the year or the beginning of this cycle, do you feel like you’ve made progress and how are you tracking that? Are you using the Reflection sheets to track it? Personally, my training priority for Cycle 18 is to train every day of the bench press and sumo deadlift cycles and to train on every day that includes gymnastics pulling or pushing. I’ve been very consistent with those priorities (I know because I log my training and I review my reflection sheets) and I can tell that it is paying off. Will I pull 405 pounds when we retest the deadlift? I don’t know for certain, but I do know that I have put in the work to set myself up for success.

 

We won’t do another full cycle of training in 2018. We may have a mini cycle that carries us through from Thanksgiving into the new year, but the Cycle 19 won’t start until 2019. That gives you about 6 weeks of time to reflect on 2018 and have a conversation with your coach about setting some goals for next year. It also gives us coaches an opportunity (if you will have those conversations with us) to design Cycles 19, 20, and 21 with your personal goals in mind. Some things are evergreen: everyone can get stronger and more stable in the overhead position, everyone can benefit from a stronger core, everyone can use more energy systems training. Those are things that will never not be considered when we design a training cycle. But if you guys have personal goals that tend to bunch up around certain specific training stimuli, the coaches would love to incorporate those things into the programming.

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THURSDAY’S WORKOUT

PRACTICE

A) Squat Mobility (10 minutes)

B) 6 Rounds :30:30

     Blocked Kip Swings / Kipping PUs

     Alternating Pistols

C) 7-10 Sets for Quality Load:

     1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS

     Rest ~ :90 between sets

FRIDAY’S WORKOUT

PRACTICE

A) Bench Press

     PEAK 5X5 @ 80%

     BASE 5X8 (BY FEEL)

B) 5 Cycles FQL:

     3 BB Push Press + 2 Jerks + 8 FR Lunges

C) Reflection

D) AMRAP 4:

     Team shuttle run relay (teams of 3 or 4)

     Accumulate as many 10m shuttles as you can

***Join us for a FREE Performance Breath Class on Friday from 12:00-12:30pm with Tanya Bentley***

 

How to Get Stronger By Improving Your Post-Workout Recovery

 

TAKE YOUR RECOVERY SERIOUSLY!!!! 

Check out this article that dives a little deeper into understanding the importance of recovery and how you can go about doing this yourself. 

“Probably because they don’t know better. Fitness culture, in the United States particularly, puts a premium on thrashing yourself day in and day out. We like the satisfying pain of training our brains out. It’s a modern-day hair shirt. In contrast, recovering seems like boring, wimpy, unimportant stuff (not to mention it doesn’t show well on social media!).”

“You don’t get stronger when you train. You get stronger when you recover. So take the time you spend in bed and at the table just as seriously as the time you spend in the gym!”


 

Tuesday – Practice

A) Tempo Partner QAMRAP 12
P1: 5 Push Ups (3-2-1) 5 KB Front Squat (3-2-1)
P2: Row (Gear 4)
Partners Switch after P1 finished reps

B) SUMO DL:
PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)


Wednesday – Competition 

“The Riv-Ram”
AMRAP 25 – FOR TOTAL REPS 
3 HSPU
6 Power Cleans (135/95)
9 Pull Ups
300m Run
6 HSPU
9 Power Cleans (135/95)
12 Pull Ups
300m Run
9 HSPU
12 Power Cleans (135/95)
15 Pull Ups
300m Run
(add 3 reps to every every movement every round …)

It’s no secret that this gym has a deep roster of endurance racers. Over the weekend John Bonds added to his legacy here by completing the most notable of all triathlons, the IRONMAN in Kona.  To celebrate him appropriately we’ll get together Saturday November 3rd for this years Bondsy-Q.

Monday’s Workout
Competition

5 Rounds on the 4:00
     200m Run
     40 Double Unders
     MAX REPS Ground to Overhead (135/95)
     Cut Off: 3 Minutes

Score = TOTAL G20

 

Tuesday’s Workout
Practice

A) Tempo Partner QAMRAP 12
     P1: 5 Push Ups (3-2-1)
     5 KB Front Squat (3-2-1)
     P2: Row (Gear 4)
Partners Switch after P1 finished reps

B) SUMO DL:
PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)

 

We have had a representative for a new vendor stop by Oak Park recently and I wanted to bring the community’s attention to their product. The vendor is Kettlebell Kitchen, and what they offer is similar in many respects to Territory – a prepared food delivery service.

 

From what I have seen, there is a bit more flexibility in the meal plans than what Territory offers, and there are options that are more calorie dense than the usual Territory meal. From what I have tasted of their food, I like it more. Jamie enjoyed it and Kenny did as well. 

 

We are considering adding a Kettlebell Kitchen refrigerator at Oak Park – perhaps in addition to, or perhaps in replacement of the Territory fridge. If any of you are loyal Territory customers, I can get you in touch with the Kettlebell Kitchen rep so he can give you some discount codes to try out their food. I don’t think we are sold on them yet – that will depend heavily on whether the community likes the switch. *IF* we switch, we will give you a lot of notice and we will have Kettlebell Kitchen come out to the gym and bring samples and help you transition from Territory.

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THURSDAY’S WORKOUT

PRACTICE

A) 2 Rounds For Time:

     800m Run

     30 Pull Ups

     40 Push Ups

     (18-Minute Cap)

B) Reflect (5 Minutes)

C) Sumo DL

     PEAK: 3 x 5 @ 85%

     BASE: 5×5 (by feel) 

FRIDAY’S WORKOUT

COMPETITION

“ALTHEA”

For time:

1500m Row

20 Power Cleans (135/95)

20 Push Press

20 Back Squat

20 HSPU

(12:15 cap)

This past weekend I spent 8 hours on Saturday and 8 hours on Sunday at Nerd Strong in North Hollywood attending the Onnit Kettlebell Specialty Certification. This was an interesting educational experience for a few reasons:

  1. I am already fairly competent with the kettlebell both in my personal practice and in teaching others. I attribute a lot of this competency to the 3 day RKC certification I did back in 2013 whereby one of the tests to pass the certification was completing 100 KB snatches with the 24kg bell in under 5 minutes. In spite of this level of competency, I had yet to receive continuing education from Onnit, and one of the elements of Onnit that I really admire and am always interesting in learning more about is how to incorporate rotational movement while under load.
  2. I am a big believer that the only form of learning is RE LEARNING. Therefore, while I was a little bored at times because a lot of the material wasn’t new to mine, it is always invaluable to go back to the beginning and revisit the nuances of the fundamentals, particularly being exposed to different methods for teaching the fundamentals and being reminded of methods I had forgotten to incorporate.
  3. At this stage in my coaching life, I am more interested in coaching philosophy, i.e., the art and approach of coaching, particularly the coaching of others coaches. Therefore, I enjoyed observing and analyzing how the instructors structured the learning environment/experience and how they spoke about what they were teaching. After many hours of continuing education, one thing that I have grown extremely allergic to is any type of coaching that is overly dogmatic and uncompromising in the description of integrating the material amongst the rest of a preexisting coaching repertoire. Fortunately, I can say that the instructors of this cert did a phenomenal job of NOT being dogmatic and instead supporting every coach’s process of making sense of the material, so he or she could leave the cert with more autonomy over the material versus being overly dependent on the exactitude of any technique.

Take Aways:

  1. Progressions and regressions of movements are NOT linear; they are cyclical. Therefore, as coaches and students we need to constantly be going back to the fundamentals and refining those details, as opposed to thinking that once we’ve achieved a certain skill level, those foundational movement patterns and/or drills are no longer needed.
  2. If you want to get better, the key mindset is HIGH INTENTION/LOW ATTACHMENT.
  3. Flow has to be trained. Predetermined sets and reps is important but so is the practice of creating movement in the moment with little certainty of what is to come. Consider the following workout: 8 minutes of KB deadlifts and OH presses. The goal is how many different types of deadlifts and presses can you do in the allotted time while making the transitions between movements as fluid as possible. You aren’t concerned with the number of reps completed or the speed. You are focused on expressing the patterns of picking an object up and pressing it overhead in the infinite number of ways that exist, especially when you consider how novel and unique your transitions can be between movements.

Sunday’s 8am, 9am, and 10am workout on October 28: Kettlebell Flow. See you there!


Tuesday
Mental Toughness
“Arnie”
For Time:
21 Right arm Turkish Get-ups
50 RKB Swings (24/32)
21 Left arm Overhead Squats
50 RKB Swings
21 Right arm Overhead Squats
50 RKB Swings
21 Left arm Turkish Get-ups

Wednesday
Practice
A) Mobility (Pec focus)
B) Dry Land Swimming 2-4 Rounds:
  9 Banded OHS (red or blue)
  7 KB Swings (32/24) @ G4-G5 5
  Double KB DLs (32/24) @ G3-G4 Max Distance Farmer’s Carry on Exhaled Breath
  (24-minute cap)
C) Bench Press
     PEAK: 6 x 5 @ 75%
     BASE: 5 x 10 (by feel) 

Saturday, November 3rd we are celebrating just because with some old school throw down type work outs followed by a legendary, Bondsy-Q!

In the coming week vote for your favorite workouts and make sure to save the date.

Monday’s Workout
Practice

A) RQT
800m Run G2
12 Snatches (95/65)
400m Run G3
9 Snatches (115/80)
200m G4
6 Snatches (135/95)

B) Partner-AMRAP 6
10 DB Strict Press (45/30)
10 Ring Rows

Tuesday’s Workout
Mental Toughness

“Arnie”
For Time:
21 Right arm Turkish Get-ups
50 KB Swings (24/32)
21 Left arm Overhead Squats
50 KB Swings
21 Right arm Overhead Squats
50 KB Swings
21 Left arm Turkish Get-ups

 

 

Tomorrow we will take on the Beep Test, also known as the multi-stage fitness test or PACER test. This is a running test used to estimate an athlete’s VO2 max (aerobic capacity). For this test, once we hear a beep we will run from a line on one side of the big room to a line on the other side of the room (20 meters of total distance) before another timed beep. As the test continues, the time between beeps gets shorter. We will continue running back and forth at the sound of the beep, until the test is over or you can no longer keep up with the beeps. You record your number of completed laps as your score. 

 

Things may feel confusing and chaotic tomorrow as your coaches warm you up and explain the details of the test, but please don’t let the potential for chaos dissuade you from attending class. There is so much value in putting yourself through this test and getting an honest assessment of your aerobic capacity. And really, there is a lot of fun to be had with this test, if you’re willing to embrace the challenge.

 

For data geeks, or growth-minded individuals, you can use this link to input your score and compare your VO2 max.

 

(background info on the Beep test taken from Wikipedia)

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THURSDAY’S WORKOUT

COMPETITION

“The Beep Test”  – New Leader Board WOD!

20 meter Shuttle Sprints @ Progressive Tempos

 

FRIDAY’S WORKOUT

PRACTICE

A) 3 Rounds on the 6:00:

     (2:30 cap each round)

     R1: 500m row (gear 5)

     R2: 500m row (gear 4)

     R3: 500m row (gear 3)

B) Scap Mobility

C) 7 RFQ:

     2 Snatch balance + 2 OHS bottom-to-bottom w/2 sec pause at bottom

 

No, food is NOT fuel. And, thankfully, you’re not a Ferrari.

Looking for some great information on nutrition? Check out this article from Precision Nutrition. It gives you insight on macronutrients vs. micronutrients and how micronutrients are just as valuable to your diet!


 

Tuesday – Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B) “Half n Half Cindy”
AMRAP 10
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)


Wednesday – Practice

A) 4 Rounds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4 x 1 @ 90%
BASE: 5×3 (by feel)

For the last few years I’ve been considering the assumption that using tech tools, specifically social media, increases the quality of life.  This rabbit hole led me to a former student of mine, Tristan Harris. His TED talk points out how the tech he helped create hijacks our brains. 

So I went to the Center for Humane Technology and have made a few practical adjustments. First, I’ve switched my phone to Grayscale (Not a huge deal as I’ve been using F.Lux for a few years). Additionally, I’m using Moment to see exactly where the time spent on the phone goes. Last, I’m deleting IG and FB from my phone this upcoming weekend and taking at least 30 days off of them completely to see subjectively how I feel? and objectively what happens to the time I spend on the phone (measured by Moment)? If anybody wants to join or is curious please hit me up in person or by email.

 

Monday’s Workout
Competition

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
AMLAP 8:
Across
Down
Back Up
Back Across
-then-
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

Tuesday’s Workout
Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B)
“Half n Half Cindy”
AMRAP 10
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)

 

 

Two weekends ago, I attended the Functional Range Conditioning seminar to obtain my certification as a certified FRC movement specialist (fancy!). The seminar was held at Innovative Results in Costa Mesa. If you are interested, I’m happy to share in person more details about what we learned in the seminar. What I wanted to share with you today is a great quote that was chalked on the board under the pull-up rig in the gym:

 

“It is impossible for a man to learn what he thinks he already knows.” – Epictetus

______________________

THURSDAY’S WORKOUT

PRACTICE

A) Shoulder Mobility

B) Bench Press

     PEAK: 5×4 @ 80%

     BASE: 5×6 (be feel)

C) 4 RFQ:

     16 Single-Arm OHS (8R/8L)

     16 Alt step-up to balance (Goblet Hold)

     16 Pull-ups

     Rest 1 minute between rounds

 

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

Magner’s Moving Party @ 6am

“The Magner aka Matt Wagner”

AMRAP 24
9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run