WOD:   9/01/17

Power Snatch + Squat Snatch 1RM

For time:
Isabel
Then, Run 1 mile.

EVERYDAY WARRIOR 

HTTPS://BATTLESERIES.EVERYDAY-WARRIOR.ORG/

No doubt, you've heard the chatter around the box about the upcoming BATTLE SERIES. Well, my friends, this is an event you should most certainly take part in. 

You might be trying to decide if you should bother. And, certainly, there are many worthy charities you could support. But let's be honest. Cancer SUCKS. Plain and simple. It can change the course of somany lives in an instant. Its impact is far reaching and everlasting. Take it from me. At thirteen it took my mother. And, as you might imagine, my life has been defined by the experience and the loss. 

I know I am not alone. This year close to 2 million people will be diagnosed with cancer.  For many of them, the financial burden of medical bills, co-pays, and deductibles coupled with the inability to work during treatment make it nearly impossible to focus on the fight at hand. EVERYDAY WARRIOR helps to ease, if not eliminate this financial burden.

Unlike many cancer-based charities, money raised by EVERYDAY WARRIOR goes directly to the individual or family affected by the disease and subsequent financial burden. This allows these individuals to spend funds however they see fit. Whether it's mortgage or car payments, buying groceries or simply breathing a littler easier each month.

The BATTLE SERIES is about donating and competing to make a difference for someone at a time when hey need it the most. Crossfit is community, a family, a group of people who are suffering and fighting together--whether it is during daily WOD, a challenge at work, or a struggle to live. Whatever your fight, isn't it a comfort to know you are not alone? So, come on my Train family. Let's step up, sign-up and make it happen!

-Kristin Silbernagel

SIGN UP AND DONATE!!!!

HTTPS://BATTLESERIES.EVERYDAY-WARRIOR.ORG/

WOD:   8/31/17

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit Seminar Staff member James Hobart demonstrates the butterfly pull-up. For more info on CrossFit's Trainer Courses: https://training.crossfit.com CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit Seminar Staff member James Hobart demonstrates the push-up. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit Seminar Staff member Julie Foucher demonstrates the ABMAT situp. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit Seminar Staff member James Hobart demonstrates the air squat. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit -- (http://www.crossfit.com)

WOD:   8/30/17

EMOTM for 12 minutes:
Odd: GOAT #1
Even: GOAT #2

40-30-20-10 reps for time of:
Box jumps, 24”/20”
Abmat sit-ups

What is a GOAT?

A goat is something that you have difficulty with. Or in harsher words, what you suck at. We all have these movements or modalities. Even the best athletes in the world have GOATs and weaknesses.

GOATs can be a variety of different things. They could be push-ups, or overhead squats, or running.

As an example my biggest personal GOAT would have to be the Wall-ball. I am not a big fan at them and have trouble doing large sets. 

So today you get the chance to choose a couple of the movements you need to work on and get some practice doing them in an EMOTM.

Us coaches will be there to guide you as to what movements to pick and how many reps to do!

In the meantime here are some common GOATs:

Pull-ups
Handstand Push-ups
Muscle-ups
Push-ups
Dips
Strict Pull-ups
Rope Climbs
Toes to Bar

Overhead Squats
Snatches
Squat Cleans
Split Jerks
Strict Press

Running
Rowing
Burpees

And many, many, many more!!!!

WOD:   8/29/17

5 4-minute rounds of:
Run 400m
Max-reps Handstand Push-ups

There is no rest between rounds.

Intro to Weightlifting Course

The Iron Beaver Weightlifting 4 week intro course is a 12 session course that covers the three competition movements (Snatch, Jerk and Clean) along with several different complexes and technique focused drills to improve and solidify each participants current abilities in the Olympic movements. This course is designed for beginners and intermediate lifters. For those who are beyond this level and looking to advance their lifting abilities please contact us about other options. Classes meet on Monday/ Wednesday/ Friday @ 5:30 - 6:30pm.

Upcoming Classes:

September 11th - October 6th

October 9th - November 3rd

November 6th - December 1st

Register for an upcoming course here;

 http://www.ironbeaverweightlifting.com/services/intro-class

Also our Fall Apparel line is getting ready to be released. We will be putting a link on our website in the coming weeks to purchase a shirt or sweater along with prices for each. If you are interested in purchasing one and want to make sure you don't miss out on one please send us an e-mail or message.

EVERYDAY WARRIOR 

https://battleseries.everyday-warrior.org/

No doubt, you've heard the chatter around the box about the upcoming BATTLE SERIES. Well, my friends, this is an event you should most certainly take part in. 

You might be trying to decide if you should bother. And, certainly, there are many worthy charities you could support. But let's be honest. Cancer SUCKS. Plain and simple. It can change the course of somany lives in an instant. Its impact is far reaching and everlasting. Take it from me. At thirteen it took my mother. And, as you might imagine, my life has been defined by the experience and the loss. 

I know I am not alone. This year close to 2 million people will be diagnosed with cancer.  For many of them, the financial burden of medical bills, co-pays, and deductibles coupled with the inability to work during treatment make it nearly impossible to focus on the fight at hand. EVERYDAY WARRIOR helps to ease, if not eliminate this financial burden.

Unlike many cancer-based charities, money raised by EVERYDAY WARRIOR goes directly to the individual or family affected by the disease and subsequent financial burden. This allows these individuals to spend funds however they see fit. Whether it's mortgage or car payments, buying groceries or simply breathing a littler easier each month.

The BATTLE SERIES is about donating and competing to make a difference for someone at a time when hey need it the most. Crossfit is community, a family, a group of people who are suffering and fighting together--whether it is during daily WOD, a challenge at work, or a struggle to live. Whatever your fight, isn't it a comfort to know you are not alone? So, come on my Train family. Let's step up, sign-up and make it happen!

-Kristin Silbernagel

Sign up and Donate!!!!

https://battleseries.everyday-warrior.org/

WOD:   8/28/17
 

Overhead squat 5-5-5-5-5 reps

In front of a clock set for 12 minutes:
1 minute of OHS, 135/95-lbs
1 minute of Power Cleans, 135/95-lbs.
2 minutes of OHS
2 minutes of Power Cleans
3 minutes of OHS
3 minutes of Power Cleans

WOD:   8/27/17

For Max reps:

0:00 – 10:00

1 Mile Run
Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00
Rest
13:00 – 20:00

800 Meter Run
Max Power Snatch (135/95) in time remaining

20:00 – 23:00
Rest
23:00 – 27:00

400 Meter Run
Max Thrusters (135/95) in time remaining

WOD:   8/26/17

Teams of 3:
30 minute AMRAP of:
60 push presses, 95/65 lb.
90-cal. Row
180 double-unders

*1 person works at a time.

WOD:   8/25/17

Snatch Deadlift 3-3-3-3-3 reps

3 rounds for time of:
30 pull-ups
400-meter run

 

Register here ------> https://battleseries.everyday-warrior.org/ 

WOD:   8/24/17
 

Strict Press 5-5-5-5-5 reps

12 minute AMRAP of:
3 Toes to Bar
3 Push Press, 135/95-lbs.
6 Toes to Bar
6 Push Press, 135/95-lbs.
9.......

*Ascending ladder by 3 reps.

Check out this blog written by Josh Walters, our in-house PT!

Overhead Stability:
Teamwork Makes the Dream Work (Part One)

If you have been in strength sports long enough, you probably have had some interaction or experience like this in regards to overhead lifting:

“I don’t have enough shoulder mobility.”

“I can’t get locked out.”

“I lose the bar (insert direction here)”

Moreover for some, if you were to seek medical advice about it the general response would be not to lift overhead at all. Fortunately, that perspective is relatively misinformed and doesn’t hold much clout, especially if you were to reference any national or world record attempt in weightlifting or strongman.

(Source: Rogue Fitness)

(Source: Juggernaut Training Systems)

The reality is your shoulders were meant to do a lot of things, including putting stuff over your head, and they can be very effective at accepting weight (see above) when assessed and trained properly. To do so, there needs to be an understanding of how the shoulder works and how to make the most of it during training.

Shoulder Anatomy and Biomechanics

Let’s step back into the science classroom for a moment and talk anatomy. The shoulder complex has multiple joints with different mechanisms that all work together to raise and lower the arm. This includes the glenohumeral joint (GHJ), acromioclavicular joint (ACJ), the sternoclavicular joint (SCJ),  and the scapulothoracic junction (which is a combination of the upper thoracic spine and corresponding joints as well as the scapula and its attachments to the rest of the complex).

(Source: Shoulderdoc.co.uk)

In context with the muscles and ligaments, arm elevation looks like this:

Uploaded by 3D Anatomy Lyon on 2014-03-19.

As the video illustrates, there are many moving pieces to the puzzle, but when broken down the components can help guide a more comprehensive training.

All of the joints involved in the shoulder complex have their own movements (arthrokinematics). To begin, the GHJ is a ball (humerus) and socket (glenoid cavity) joint which means many degrees of freedom for movement at the price of a lack of stability. Most of the supportive structures around that joint are ligaments, and the muscles have the double duty of providing extra support as well as generate movement. The muscles work in force couples that allow for the humerus to roll/glide in the glenoid cavity(deltoid primarily) while also stay seated in the joint properly for maximum range and stability (rotator cuff group, serratus anterior). The next piece to the shoulder puzzle is the scapulothoracic junction. This is part of the reason why it is common to hear about shoulder injuries in strength sports and the fitness world as well as in the general population. Conversely, the SCJ is a saddle joint which means it has limited degrees of movement and is more stable.  For the arm to raise, the distal end of the clavicle raises and tilts back while the proximal end moves downward. It is not as common to have many injuries in this area, but it does happen. Since the scapula doesn’t attach like a traditional joint, its movement is dependent on the surrounding musculature. The spine of the scapula has ligamentous attachments to the clavicle which is another component of the shoulder complex. The scapula has to slide out and upwardly rotate in rhythm for the arm to rise.

In this previous video, see a full shoulder abduction with muscular analysis. Liked this video? Please give it a thumbs up and share it with your friends. For 4000 more videos like these, visit our website: www.musclenandmotion.com and download the free trial of Muscle & Motion - Strength Training.

This movement is caused by the force couple of the middle and lower traps (abduction) and serratus anterior with teres minor (upward rotation). The scapula is seated above the posterior thorax cavity and held in place by the rhomboid group, trapezius, and upper border of the latissimus dorsi. Scapular movement has to occur at a specific point in the shoulder range, and the muscles surrounding the scapula play a part in stabilizing the shoulder as well. Commonly, strength and coordination deficiencies are seen surrounding the scapula which leads to range of motion restrictions and subsequent compensations in other movement patterns.

Flexion vs. Scaption: Moving in Different Planes

As you’re reading this article, raise your arm up overhead (if people look at you funny, tell them the article told you to do it). If you raised your arm right in front and overhead, that is considered forward flexion. Lifting wise, this correlates to presses and jerks. If you were to raise your arm out to the side and then overhead, this is considered abduction (think lateral shoulder raises). If you move in a plane right in between forward flexion and abduction, this is considered scaption or the scapular plane. This is roughly where the snatch receiving position is for most people. All of the mechanics discussed above occur in both movements, however, result in different arm positioning. In forward flexion, the line of force (or direction where load/weight is transferred) is straight down the arm and has slightly higher flexibility demands to reach completely overhead. Conversely, with scaption, the line of force is more at an angle. This is more advantageous when the angle is in line with the scapula, especially when it comes to accepting load overhead. In the snatch or its pressing variations, in most cases, it is the most secure position to press from at that angle. However, more weight is typically lifted in jerk or push press because the trunk support is better suited for pressing. As discussed above there are many factors that go into both movements and any overhead reaching/lifting, but there are nuances that make them different. And they should be trained differently as well. In the next installment, we’ll take a look at how to take care of our shoulders, train them more effectively, and take your lifting to the next level.

Stay strong and move well friends!

- Joshua Walters, PT, DPT, Certified Clinical Weightlifting Coach

Check out Josh's blog ------> https://thehumanmovementweb.wordpress.com/

WOD:   8/23/17

Back squat 3-3-3-3-3 reps

21-15-9 reps for time of:
Front Squat, 185/125-lbs.
Weighted Sit-up

*Use a medball or dumbbell as heavy as possible on sit-ups.

The Team Series

Taken from www.games.crossfit.com

Grab a partner, the Team Series will use pairs.

The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions. You and your teammates don’t have to train at the same affiliate or even live in the same state or country. You do have to complete all of the Team Series workouts together, though.

The series will take place over two consecutive weeks, starting in late September. Create your team.

PAIR UP AND WORK OUT

Two sets of partner workouts will be released with a live announcement on Wednesday, Sept. 20, and Wednesday, Sept. 27. In Week 1, pairs will have until Monday, Sept. 25, to complete the workouts and submit their scores. The deadline for Week 2 will be Monday, Oct. 2. This means pairs have five days to complete the workouts once they are released.

Pairs will be able to choose between the Rx'd and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed.  

This year, the competition will offer the same age groups as the Open: All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.

If two people of different age groups team up, they’ll be listed in the most competitive age group. For example, if two athletes aged 36 and 61 team up, they’ll go in All Ages and 35-39. If two teenagers aged 17 and 14 team up, they’ll go in All Ages and 16-17. If a teenager and a masters athlete team up, they’ll only go in All Ages.  

Also like the CrossFit Games Open, pairs can perform the events in front of a judge at a participating affiliate or film their performances and submit a link to the video on YouTube with each score.

PRIZE MONEY

A total purse of US$101,250 will be awarded to the top teams in the three “All Ages” divisions (Male, Female, Mixed) during the 2017 Team Competition Series. The prize amounts listed below are for teams and not payable to each participant on a team.The prize amounts listed below are for teams and not payable to each participant on a team.

All Divisions - Overall Standings

• First Place: $10,000

• Second Place: $5,000

• Third Place: $3,000

• Fourth Place: $2,500

• Fifth Place: $2,250

• Sixth through 10th Place: $2,000, $1,750, $1,500, $1,250, $1,000, respectively.

• 11th through 15th Place: $900, $800, $700, $600, $500, respectively

*In order to claim any prize, teams must provide a video record of all of their workouts. Videos must include each athlete on the team. These videos must be submitted to CrossFit Inc. even if the workouts were completed at an affiliate with a registered judge.

NOTE: All teams are advised to record and retain video of all of their Team Series performances should these be required by CrossFit Inc. All prizes are subject to applicable taxes and withholding, and prize winners’ compliance with and agreement to CrossFit Inc.’s prize affidavit.

SIGN UP!

Registration will start at 5 p.m. PT on Aug. 1, 2017, and end Monday, Sept. 25, at 5 p.m. PT,  right here on Games.CrossFit.com.

Send your team captain to the site to create a team. As part of the process, the captain will pay and send email invites to their partner. Registration costs $40.

Grab your husband, wife, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up for CrossFit’s 2017 Team Series, presented by Compex.