** Reminder - to register at the front desk for the rowing seminars next weekend and the following weekend - there are 2 time slots 3:30 and 5:00pm on Saturday November 19th ad 26th.  There are lots of spaces available.  The coaches did a seminar with James last weekend and no wit is your turn - we all learned a lot as will you.  Do not miss this opportunity to learn from a great coach and a great mind within the rowing community.

5 things I learned from James Mulcahy

- James is a national level rowing coach and former athlete, who currently trains in Saskatoon. James has rowed with the Canadian national team and was also the Columbia heavy mens rowing captain for years. James has also coached in Brockville Ontario, but now coaches out of Saskatoon as e is completing his PhD in English at the U of S.

1. The 3 points of rowing

a. Rowing is a horizontal dynamic movement – there should never be any vertical motion within the rowing stroke to produce optimal force. The chain remains on a steady trajectory along with the forearms in a stroke.

b. There are 3 points of contact always – sit bones, ball of foot, and hands.

c. One must cycle through the stroke with rhythm and efficiency.

We typically now the row stroke as drive (legs, back, arms), finish, recovery (arms, back, legs), and catch, but thinking of the stroke in a different light opens up new mental images of how to teach and view the row stroke.

2. Maintain a long hang for optimal force

- to produce optimal force one must keep the shoulders in front of the hips as long as possible (long hang) and maintain handle and hip movement throughout (meaning the handle travels the same rate as the hips on the initial phase of the drive).

3. Individualize to the athlete

– what may work for one individual (cuing, mechanics, and machine settings) may not be optimal for another. Individualizing training and settings may be needed to optimize each athletes within their chosen sport (CrossFit).

4. Always maximize efficiency

– although each athlete may have individual differences within their stroke, 9 out of 10 times a mechanical fault will lead into poor efficiency and hence a higher level of exertion. Not to contrast with statement #3 – every athlete may have individualized settings and mechanics, but if those altered mechanics produce inefficiencies they may produce a higher rate of exertion, but not a different power output. (less efficiency).

Example; Rowing at a damper of 7 may not produce a better performance than at damper 5, but it may leave the athlete with a very different fatigue level. This can be considered less efficient.

5. Even splits may be preferable to negative or positive splits

- When training longer intervals (1000-5000m) an even split may be preferable to a positive or negative split when it comes to optimizing times and efforts. A fly and dye approach (which most CrossFitters use) is not optimal for efficiency and fatigue levels. This goes back to point 3 – each athlete will need to find where they row best and understand their own performance values and abilities. Finding a time to maintain for a 2000m test may be more beneficial than trying to start at a fast rate and slowly decrease performances throughout. This would require an athlete to know their numbers and capabilities very well, but would produce optimal results.

Chad Benko

Week #7 - Day #1

A. 4 position snatch deadlift + hang snatch (t) – 10 min

B. Snatch clusters x 4 @ 85-95%

C. Snatch Pulls clusters x 3 @ 90-102%

D. Back squat clusters x 4 @ 87-95%

Week #7 - Day #2

A. Clean and jerk (t) – 10 min

B. Clean and jerk clusters x 4 @ 82-92@

C. Clean pulls clusters x 3 @ 90-100%

D. Front squats clusters x 4 @ 87-95%

Week #7 - Day #3

A. Snatch balance (t) – 5 min

B. Snatch (t) – 5 min

C. Snatch clusters x 4 @ 85-95%

D. Snatch pulls clusters x 3 @ 90-102%

E. Clean pulls clusters x 3 90-100%

Week #7 - Day #4

A. Jerk balance (t) – 5-6 min

B. Clean clusters x 4 @ 82-92%

C. Jerk from blocks clusters x 4 @ 85-95%

D. Back squat with chains clusters x 4 @ 87-95%

Week #7- Day #5

A. Hang snatch (t) – 10 min

B. Snatch pulls clusters x 4 @ 90-102%

C. Clean pulls clusters x 4 @ 90-100%

D. Snatch deadlift clusters x 2 @ 95-105%

E. Clean deadlift clusters x 2 @ 95-105%

Week #7 - Day #6

- optional Sunday Group Aerobic workout

** Movember team currently has raised $6,629 - BOOM!

** This weeks programming is a transition week heading into a heavier olympic weightlifting bias program and a higher focus on “classic” crossfit (which means more aerobic base and longer interval workouts).  I want everyone to understand that most of the programming for olympic weightlifting will be into full squats, which for many of you who lack ROM, are new, and those who are not as familiar with the lifts this may be a time (phase) to work on power positions rather than loading the full squat 2-3 times a week in positional lifts such as the FS and OHS.  It is best to pal it safe.  Scaling for class will be power lifts into front squats or jut power lifts rather than full moments.  I want everyone to understand that this is alright if it allows for better position and a safer position.  Coaches will help with this is unsure.

** Also a reminder of the rowing seminars next weekend put on by James Mulcahy - I think many of you would get a lot out of this - please consider taking time to learn more about rowing as we will be doing a lot of it int eh next few months.  Also for all those going to FrostFit - I think they might be rowing …. not sure, but highly likely.

CrossFit WOD 2011-11-14

Rest Day for the Tiggers

WARM-UP- Coaches choice - Synergy w/u, explain workout and a small 1/2 round

A. 30sec on 30sec off of the following movements for 40min;

- pull-ups, push-ups, sit-ups, squats, row, pull-ups, push-ups, sit-ups, squats, row

COMP TIGGERS - volume work

CrossFit WOD 2011-11-15

WARM-UP- Coaches choice - Synergy w/u,  high hang snatch and snatches

A. High hang snatch doubles (t) – 10 min

B. Snatch 5.4.3.2.1 – every 3 min

C. 15 pull-ups, 10 burpees, 2 gym lengths prowler push – every 4 min for the entirety of the class time.

-a-not a hang position, but high hang, work on getting under the bar quickly - as always a p.snatch into a squat is fine.

-b- if the skill is there - full position

-c- unbroken throughout if possible.  Load prowler heavier each round if possible, while maintaining unbroken work.

YIN YOGA TONIGHT AT 8:00pm

CrossFit WOD 2011-11-16

Weightlifting class at 5:30pm

WARM-UP- Coaches choice - Synergy w/u, HSPU

A. HSPU practice – 10 min

B. Press – find a 1RM in 12 min.

C. Row 1000m, 30 35/45# DB push press, 200 DU’s, 30 35/45# DB push press - for time

-a- time to learn, work, on or develop position in the movement.  If you know it do sets of 5 unbroken - as many as possible in the 10 min.

-b- complete  few warm-up sets of 3 and then move to a heavy 2 rep set and then all singles after (3.3.2.2.1.1…as many as needed) - 12 min total to find lift.

-c- shoulders shoulders shoulders - ouch - have fun with that rope guys.  Scale DU’s to single skips or multiple DU’s with single skips and also scale reps to 100-150 as well if needed. Scale weight of DB not reps.

CrossFit WOD 2011-11-17

WARM-UP- Coaches choice - Synergy w/u, clean work

A. High hang clean doubles (t) – 10 min

B. Clean 5.4.3.2.1 – every 3 min

C. 20sec burpees – rest 40sec x 8-10 rounds

-a- full extension and under quickly

-b- full position if possible - load progressively heavier as you go through - I do need a max effort (PR) lift on the 1 rep - make it a fight, but make it successful.  Successful lifts have a tendency to produce better results than unsuccessful lifts …hmmmmm.

-c- don’t worry about maintain numbers - fly and die.

COMP TIGGERS DOUBLE DAY

A. 10-15 minutes of a skill you want to work on

B. 30 min foam roll and t-ball work.

-a- odd DD I know - I want all of you to learn something about yourself and a new skill today.  Maybe not even a new skill, but spend time on something you have not been working on for a while and try to learn something about it.  Then set a stop watch for 30 min and explore your body - find knots and twists you never knew existed.  PLAY.

CrossFit WOD 2011-11-18

WARM-UP- Coaches choice - Synergy w/u, any unfamiliar movements.

A. “Daniel”

-a- this is 50 pull-ups, 500m row, 21 65/95# thrusters, 1000m row, 21 65/95# thrusters, 500m row, 50 pull-ups - for time

CrossFit WOD 2011-11-19

WARM-UP- Coaches choice - Synergy w/u, back squat warm-ups

A1. Back squats 6 x 1 – every 4 min

A2. DB bench press 6 x 8 – 30 sec after a1.

B. Sled drags forward/backward x 10-12 gym lengths – rest as needed

-a- find a 1 RM lift - do not worry about percentages on the way up, but rather progressively load singles until you find a true 1RM.  We will do some w/u sets and then you will have 6 sets to plot out your new success.

-a2- build each set

-b- build each set until the load is heavy enough and then maintain - if you can progressively build throughout do so.

CrossFit WOD 2011-11-20

Surprise Group Workout

Tiggers double day workout at 1:30

A. “Nate”…..sorry VD

Hey guys - lets start signing up for the Sask closed in MooseJaw December 3rd.

http://www.saskweights.ca/?p=430

UPDATED - as Matt stated in the comments below - there are only 50 spots available for lifters so if you want in - please register quickly.

** o far I think we have 15-20 people making the trip to MooseJaw in December - lets keep it up - if anyone else wants to attend who is not part of the weightlifting club - please talk to me.

Week #5 - Day #1

A. 4 position snatch DL + hang snatch (t) – 10 min

B. Snatch clusters x 3 @ 80-85%

C. Snatch Pulls clusters x 2 @ 90-107%

D. Snatch Deadlift clusters x 1 (7 rep) @ 100-117%

E. Back squat – every 3 min (Bulgarian intensity)

Week #5 - Day #2

A. Clean and jerk (t) – 10 min

B. Clean and jerk clusters x 3 @ 77-82@

C. Clean pulls clusters x 2 @ 90-107%

D. Clean deadlift clusters x 1 (7 rep) @ 100-117%

E. 5 bench press, 5 high box jumps - 5 rounds for time

Week #5 - Day #3

A. Snatch balance (t) – 5 min

B. Snatch (t) – 5 min

C. Snatch clusters x 3 @ 80-85%

D. Snatch pulls clusters x 2 @ 90-107%

E. Back squats – every 3 min

Week #5 - Day #4

A. Jerk balance (t) – 5-6 min

B. Clean clusters x 3 @ 77-82%

C. Jerk from blocks clusters x 3 @ 80-87%

D. Volume work #2 (done at double day or after workout)

Week #5- Day #5

A. Hang snatch (t) – 10 min

B. Snatch pulls clusters x 3 @ 90-107%

C. Clean pulls clusters x 3 @ 90-107%

D. Snatch deadlift clusters x 2 @ 100-117%

E. Back squats – every 3 min

Week #5 - Day #6

- optional Sunday Group Aerobic workout