Friday 8/1/14

Jonathan knocking out some switch grip pull-ups!

"What’s money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." –Bob Dylan

1. Gymnastics 
 
Max Pull-ups - 2 attempts
Max HSPU - 2 attempts


2. Strength

Bench Press: 4 x 10

(Superset)
Barbell Curls: 4 x 10-12
Skull Crushers: 4 x 10-12

(Superset)
Hammer Curls 4 x 10-12
Tricep Pulldowns 4 x 10-12


Session Two:

3. Metcon

5 Rounds:
24 Back Squats 135, 95
600 Meter Run

Thursday 7/31/14

What are you waiting for? 

 

"If you want to lift yourself up, lift up someone else."
– Booker T. Washington

 

 

Active Rest and Stretch!

 

 

Remember to send your pics in and we'll post them to the site! If you are looking to lose weight cut your carbs and increase your fat. Eat 5 smaller meals instead of 3 big ones and sign up for personal training with me!

Wednesday 7/30/14

 

WOD SHACK T-SHIRTS! 

 

"If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on." –Sheryl Sandberg

1. "Diabolical Sevens"

7 Min Amrap:
7 Box Jumps
7 Pull-ups

- rest 3 minutes

7 Min Amrap:
7 Wallballs, 20,14
7 Burpees 

- rest 3 minutes

7 Min Amrap:
100 Kettlebell Swings, 55
1 push-up


2. Pull Accessory Work
 
3 Rounds:
20 Deadlifts, 155, 105
20 Romanian Deadlifts, 155, 105
20 Stiff-Legged Deadlifts, 155, 105
- 2 minute rest between rounds


Just to reiterate, Amrap means "as many reps or rounds as possible." The pull work should not be done for time but rather for completion.

Tuesday 7/29/14

Guacamole!!

 

"Start where you are. Use what you have.  Do what you can." –Arthur Ashe

1. Snatch Ladder -
50% Snatch
50 Double Unders
55% Snatch
45 Double Unders
60% Snatch
40 Double Unders
65% Snatch
30 Double Unders
70% Snatch
30 Double Unders
75% Snatch
25 Double Unders
80% Snatch
20 Double Unders
85% Snatch
15 Double Unders
90% Snatch
10 Double Unders
95% Snatch

2. 4 Rounds For Time

7 Clean & Jerks 185, 125
7 Burpee Broad Jumps
500 Meter Run


3. Core: 12 Minute Alternating EMOM

15 GHD Sit-ups
10 Toes to Bar


The percentages for the snatch are taken from your 1RM snatch. Remember to pull with your hips not your upper back, and to tighten your butt! Burpee broad jumps are a plain ole burpee with a long jump added on to it. If any of the weights are too heavy adjust accordingly.

Monday 7/28/14

 Beach WODCATION

 

"When I was 5 years old, my mother always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down ‘happy’.  They told me I didn’t understand the assignment, and I told them they didn’t understand life." –John Lennon

 

 

1. 6 x 800 Meter Runs - 3 min rest periods between intervals

 

 

2. 5 x 3 Back Squat, Climb

 

 

3. Spend 20 minutes working on Max Distance Handstand Walks

 

 

 

It's day two of my vacation and I managed to get in a little beach swim workout and it was rough. Definitely need to focus on improving my swimming! Don't forget to send in your pics! Good Luck!

Sunday 7/27/14

 
Today's Perfect Snack

 

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey
 

 

 

Active Rest



 

Saturday 7/26/14

 

 

655lb Deadlift! Props to the CrossFit Games!

 

"Whether you think you can or you think you can’t, you’re right." –Henry Ford

1. 5 rounds of
1 Min Plank
1 Min Hollow Rock
rest 30 seconds

2. 3 x 10 One-Armed Dumbbell Rows

 

3. Run 5k

4. Repeat #1 (optional)

Make sure to stretch your hammys and hip flexors today! I'm getting in a quick workout tomorrow morning then hitting the beach for the week! As for programming, we're about start focusing more on strength in the upcoming weeks.

Friday 7/25/14

My Buddy Nate teaching Brazilian Jiu Jitsu Combatives for the Air Force

"You can never cross the ocean until you have the courage to lose sight of the shore." –Christopher Columbus

1. Find 2 RM Overhead Squat

2. Find 2 RM Bench Press
Then 2 x 20 Close Grip

Superset
3 x 10 Barbell Curls
3 x 15 Tricep Pull-Downs


3. 200 Burpees for Time

rest 5 minutes

200 Double-Unders for Time


Optional Second Metcon:

4. Death by Box Jumps

- "Death by" means increase by 1 every minute on the minute until you can't go any longer. Your score would be the total number of minutes you went.

Just a heads up, today is going to wreck your central nervous system (CNS). Your CNS is the reason why I usually program 3 days on and 1 day off. Our CNS is so sensitive to the demands cross training puts on it that CrossFit's theoretical template for workout programming recommends only programing strength sessions once every 4 days. Today alone, we are finding 2 rep maxes on two separate lifts, getting our nice arm pump, and doing two timed events. If I asked you to do Today's workout tomorrow you would not do nearly as well because your CNS would be less rested.  Some of the best athletes in the world will add in one extra workout every few weeks until they have worked up to being able to do a couple workouts almost every day without their CNS making them sick. Tomorrow will be a monostructural workout so it will be easier on your soon to be sore body so put it all out there today! Also, make sure to check out the CrossFit games. They started yesterday and will continue through Sunday. Good Luck!

Thursday 7/24/14

"Every strike brings me closer to the next home run." –Babe Ruth

1. Clean Complex: Work up to a 3 rep max

Hang Clean, Hang Squat Clean, Squat Clean


2. Find 5 RM Push Press


3. 30 Minute Amrap:

250 Meter Row
30 Lunges 155,105
3 Deadlifts 275,185


Good Luck!

Wednesday 7/23/14

 

The Test of Fitness

 

“Change your thoughts and you change your world.”–Norman Vincent Peale

 

ACTIVE REST

 

 

The CrossFit Games start today and will be on espn2. Having trained with some of these guys I can say that they are literally superhuman and make everything look easy. If you would like online personal training specific to your goals, or have a friend, spouse, or sibling that would like to start a fitness program contact me at wodshackwarrior@gmail.com.

Tuesday 7/22/14

 

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

1. "Double Helen"

6 RFT
400 Meter Run
1 1/2 Pood Kettlebell Swing or 55lb Dumbbell Swing
12 Pull-Ups


2. Get to 200 Pull-ups as fast as possible with partner

Send in your pics and I will post them to the site! Tomorrow will be a rest day so make sure you kill it today!

Monday 7/21/14

 

Wallballs and Push-ups!

 



“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”--Vince McConnell

1. 12 Min EMOM (every minute on the minute) 3 Hang Clean Pull Shrugs @ 105% of your squat clean max.


2. Front Squat: 4 x 10


2. 10 Rounds: 100 Meter Sprint/12 Push-ups

Sunday 7/20/14

 

Max double unders!



“The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan

1. Conditioning

Intervals:
5 x 800 meter runs


2. Strength:

Deadlift 3 x 5, Climb
Then do 3 x 20 deadlifts

3. Core

Repeat twice
30 Bridges
20 Ball V-ups
Max plank (hold as long as you can)


4. Skill

Max Double Unders - Spend 15 minutes on this

Saturday 7/19/14

 

Beautiful Girlfriend Made Me This Awesome Cooler!
 

“Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”--Hal Borland

 

 

ACTIVE REST!

 

Active Rest means APPLY YOUR FITNESS! Whether it be sports, hiking, or just going for a swim.. you need to use what you got!

 

or 4500 Meter Recovery Row

 

Send in your pics and I will post them to the site!!

Friday 7/18/14

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck

1. Jumps!

A.  10 Triple Jumps - rest 30-60 seconds between jumps.
B.  3 x 10 High Jumps     


2. Snatch 5,4,3,2,1


3. Min 1: Push Press @95
    Min 2: Row for calories
    Min 3: Toes to bar 
    Min 4: Dumbbell high pull 
    Min 5: Box Jumps
    Rest 1 minute

Repeat 3 times

Rest 2 minutes then find 2 min max burpees

Thursday 7/16/14

 

Intervals at the Manassas Battlefield

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” - Mark Devine

1. Bench Press 8 x 3, Across

Then 3 x 20 Bench Press


METCON:

3 RFT
10 Deadlifts, 275/185
15 Burpees

This workout should be fast! Puked the first time I did it so be warned! 

Also, after you do the metcon it would be okay if you did 3-4 sets of bicep curls and tricep pulldowns. I know... I said it... bicep curls are a big no no in much of the Crossfit community because they are not compound movements. However, we all would like to have nice arms and by performing curls you are actually just performing assistance work on your pulls, which are fundamental and completely essential to almost everything we do!

Post your times below! Good Luck!

Wednesday 7/16/14

SQUAT BIG, GET BIG

“I don’t know the key to success, but the key to failure is trying to please everybody.”

- Bill Cosby

1. Squat 7 x 5, across

2. Muscle-up/handstand push up ladder. You have two minutes to complete the reps. Continue the workout as long as you can or until you reach 6. If you struggle with doing muscle ups just imagine doing a pull-up with locked arms. It's that simple. The longer you keep your arms locked on the swing up the easier it is. If you cannot do a muscle-up do 2 kipping pull-ups.

Min 1 - 1 muscle up/1 handstand push-up
Min 3 - 2 muscle up/2 handstand push-up
Min 5 - 3 muscle up/3 handstand push-up
Min 7 - 4 muscle up/4 handstand push-up
Min 9 - 5 muscle up/5 handstand push-up
Min 11 - 6 muscle up/6 handstand push-up

Session Two: This means there should be a meal and some rest time before you start the following metcon
 
3RFT

20 Burpee Pull-ups
20 Front Squats, 155/105
20 Box Jumps, 24"/20"

Post your times and weights in the comments, good luck!

Tuesday 7/15/14

 

Working on getting ACE Certified to better work

with clients' weight loss goals.

 

 

 

Active Recovery! Go hiking or swimming and enjoy July!

If your goal is to compete in the CrossFit Open then I would suggest doing the metcons before doing strength training. If you want to be an overall better athlete and are not looking to compete in the open, which primarily focuses on metabolic conditioning, then you will be more than happy with following the program as prescribed. Always scale the weight to what feels most comfortable for you. If you start to feel any pain or discomfort when performing a certain movement or using a certain poundage of weight then stop and re-evaluate. These little injuries and pains can be crippling in the future.

“It takes courage to grow up and become who you really are.”

- E. E. Cummings

Monday 7/14/14

Working with Jeff on his back squat technique

 

 

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

 

1. Clean and Jerk 5,4,3,2,1

- Increase the weight every set

2. Find your 20 rep max clean and jerk


3. DEATH BY BURPEES

- Start at 1 burpee then every minute on the minute add a burpee until you can no longer complete the reps within a minute. So on minute 6 you'd have to do 6 burpees that minute. Your score is your last round completed.

Send in your pics and i'll post you to the site as always!

Sunday 7/13/14

The girls killin it!

Purpose is what gives life a meaning. C. H. Parkhurst

This is one of CrossFit's Girl Wods! Good Luck!

1. Nancy!

5 Rounds of

400 Meter Run
15 Overhead Squats at 95lbs/65lbs

You should be winded by round 2 and have to pace/struggle from then on. This should be your most grueling workout of the week.

2. "Core Emphasis"

4 Rounds of

Hold plank for 1 minute
Hold leg raise for 1 minute

Rest 3 minutes

4 Rounds of

Hold left plank for 1 min
Hold right plank for 1 min

Post your times in the comments section below and send in pics of you working out to get posted to the site!

Saturday 7/12/14

 

 

 

 

Taylor's shirt of wisdom

                                     

"They can because they think they can." - Virgil

 

 

1. Work up to a 3 Rep Max Snatch Complex:

 

- Hang Snatch, Overhead Squat, Hang Squat Snatch

 

2. Find your 5 Rep max Deadlift

-  Take 95% of 5RM and do 3 x 6

3. Run 3 x 1200 meter intervals

 

- 2 minutes of rest between intervals

 

SKILLS!

A. Max handstand push-ups

B. Work on handstand walks for 5-10 minutes



Friday 7/11/14

Friday 7/11/14

 

"If you aren't going all the way, why go at all?"

- Joe Namath

Active Recovery!

 

or

 

4500 Meter Easy Row

 

 

Also, remember to send in your pics so I can post them!



Show me the Money!

 

Show me the Money!
 

One of the most asked questions I get is "how do I lose body fat while magically putting on muscle at the same time?" As well as the "can I get a six pack in two weeks?" questions. The answer to these inquiries are usually no, but if I agreed with the naysayers I would be lying, at least a little.

I'm going to say this one time, and I hope you shout it from the rooftops. YOU ARE WHAT YOU EAT! Poor nutrition leads to poor body composition, poor performance on daily activities, health conditions like diabetes and heart disease, and can even cause irregularity! Read the following tips on taking your health to the next level. You might be shocked with what you see!


Tip #1: Most diets do not "keep the weight off" 

American diet tradition is to suffer for a few weeks of eating salads and going without bread, losing a few pounds, then reverting back to your old eating habits. Plain and simple, if you eat like you are 200 pounds you will end up weighing 200 pounds. Figure out what caloric intake your body needs to sustain itself and do not cross that line after you have reached your dream weight.

Tip #2: Most individuals believe cardio is the key source for fat loss and fitness

Cardio does not actually burn fat that well. Just think about it. How many shredded marathon runners have you seen? Remember high school Cross Country and how a lot of overweight students would join the team, work hard every day, and finish the season still overweight? And why was everyone on the track team jacked? Anaerobic vs. Aerobic training is the answer. Anaerobic, meaning without oxygen (sprints, lifting), and Aerobic, meaning with oxygen (running, boxing) are responsible for shaping certain athletes in certain ways.  Anaerobic training has been increasingly noted for being leaps and bounds better than aerobic exercise for burning fat and keeping on lean muscle mass.  Aerobic training should still be included in any fitness and weight loss program but should never be the primary actor. Basically, resistance training is critical to achieving the sculpted and toned body you want.

Tip #3: Typical weight loss is from water weight or muscle tissue, NOT FAT

"Hey honey look, I'm ten pounds lighter!" More likely than not you are also ten pounds weaker too and still just as fat as you were. A juicing cleanse might make you look thinner for a week but the same amount of fat cells still exist in your tissue after the cleanse. Just be aware that if you lose 10 pounds in a week do not expect it to stay off long. A proper diet is one that you can easily and comfortably live with on a daily basis that supports strong muscles and low body fat at the same time.

Tip #4: Don't give up if you do not see progress

Gains take a minimum of a few weeks to significantly notice, however slight changes should be noticeable within the first five days if the diet and exercise program compliment each other nicely. It is wise to seek out a personal trainer or hang out with that one gym junkie friend of yours to make sure you know what you are doing and to stay motivated. My general rule of thumb is that if you are not seeing progress after two weeks then something needs to be tweaked.

Tip 5: One Apple can have up to 30 carbs, a banana up to 20, three-four strawberries up to 18

A low carb diet would be under 40 a day! Your so called "healthy" apple was 3/4s of your daily limit of carbs! Now there is nothing wrong with fruit as it has plenty of desirable aspects that our bodies need to thrive. However, the high-sugared treats are best served in moderation.


Tip #6: FAT DOES NOT MAKE YOU FAT!

Obesity is not the cause of health problems like we once believed.  If eating food makes you fat then eating would be the cause and becoming fat would be the effect, right? Well, obesity for the longest time has been blamed for heart disease, diabetes, strokes, etc. However, obesity is merely one of the symptoms of insulin resistance caused by excessive consumption of carbohydrates. This is essentially pre-diabetes. Eating too many carbs can damage receptor sites in the cells as well as fill up your carb tank. Once your carb tank is full, until your body breaks them down all excess carbs will be stored in NEW fat cells created just for those spillover carbs. Shockingly enough.. the most effective weight loss and muscle building diets recommend increasing the amount of fat you eat and decreasing the carbs.

Tip #7 You get good at what you do

If you work hard often, not only will you feel like working hard more frequently, but you will actually be good at it.  If you lay around when you get home from work or school everyday then you will get good at laying around every afternoon. People always struggle with eating healthy because they find it more difficult than eating poorly/normal.  Healthy people find it uncomfortable to eat poorly as it makes them feel disgusting. Start eating right and when it gets hard don't give up! Eventually, it will become second nature.


To sign up for personal online coaching send me an email at jgrits94@gmail.com and we will identify our goals and find very reasonable rates.

Thursday 7/10/14

 

Justin Working on Snatch Technique

 

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

1. Bench Press - 5, 4, 3, 2, 2

Then

3 x20 - Close Grip

 

Choose weights that only allow you to complete the prescribed amount or reps. If you can do more reps you're weight was too low. Also, feel free to superset the 3 sets of 20 with sets of 10-12 Barbell Curls, yes I said it... curls.

 

2. Max Pull-ups - two attempts

METCON:

 

20 Minute Rotation/ complete as many rounds as possible (AMRAP):

50 Walking Lunges with 45lb/25lb plate overhead

40 Sit-ups
30 Thrusters @ 75lbs/55lbs
20 Burpees
10 Calorie Row

If you do not have a rower do 20 bent over rows at 135lbs/95lbs.

Post your weights and times below!

Wednesday 7/9/14

"Success is walking from failure to failure with no loss of enthusiasm." 

- Winston Churchill

1. Power Clean 4 reps Every Minute on the Minute (EMOM) for 10 Minutes. Keep weight the same across all ten rounds.


2. Squat 5 x 8 (take two seconds to descend, pause for 1 second, then explode upwards)

Remember to keep your core tight, chest out, hips back, and try to the fight the tendency to want to arch your back. Arching puts a lot of pressure on the lumbar curve of your spine and after push pressing yesterday that is not what we want today!


METCON:

3 Rounds For Time:

400 Meter Run
50 Double Unders

If you cannot perform double under jump ropes then do 125 single unders. This WOD is a sprint!

Post your weights and times below!

Tuesday 7/8/14

“Every day I get up and look through the Forbes list of the richest people in America. If I’m not there, I go to work.” Vinnie Rege


1. Push Press 3-3-3-3-3 Climb (increase weight every set)

2. Partner WOD: 3 Rounds for Time (RFT)
      
       50 Overhead Presses at 95lbs for men/65lbs for women
       50 Deadlifts at 135lbs for men/95lbs for women
       50 Strict Pull-ups

While one partner is chipping away at reps the other partner is doing a 200 meter sprint (preferably on a hill). When that partner gets back from the run he or she begins on the reps and the other partner runs 200 meters. This pattern continues throughout the workout until a total of 450 reps have been completed between the both of you.

FAQ

FAQ

What is the point of this blog?

 - To contribute to the fitness community, to combat obesity and diabetes, and to create a positive place to talk about fitness.

What is your background in this field?

- I'm actually a college student on my school's competitive CFIT team. I fell in love with bodybuilding and powerlifting when I was in high school and read literally thousands of articles on the subjects.  After years of supersets and heavy back squats, it dawned on me that I was slower than ever, heavier than ever, and not strong enough to justify my loss of athleticism. CrossFit was the next step, but pure CrossFit believes in random workouts and while I improved in many areas I did not make any serious gains. From there, I moved onto a hybrid model of CrossFit styled training that incorporated more structure into my programming to make solid, effective, and safe fitness progress. Now I train my family and some friends and they love it!

What is Fitness?

- There are many definitions of fitness. Most of these definitions suggest that more fit athletes are capable of performing certain feats better than others.  None really measured or established a standard for broad and generally inclusive fitness until CrossFit founder and CEO, Greg Glassman, defined fitness in terms of work capacity over time, which can be measured. World class fitness can be achieved through nutrition that maintains muscle not body fat, compound lifts and movements, and working out most days in constantly varied ways. Routine and segmented training is the opposite of fitness according to Glassman. Athletes that consistently complete all different types of workouts better than others are simply more "fit."

I've done a lot of research on this topic and Greg Glassman and the CrossFit Community really nail this with some interesting research to back up their claims. Check it out at this link.

http://library.crossfit.com/free/pdf/CFJ_Trial_04_2012.pdf

What are your goals?

- Get into Grad school, possibly open up a CrossFit box, and hopefully compete CrossFit.

What are my expectations?

- That you guys and gals post comments so we can have a lively and interactive community. Regardless of your goals, the programming I post will contribute to them. If you have a question post it and I will answer. If you want to get stronger, faster, jump higher, lose weight, blah blah blah then you're in the right spot.

Where should I send pictures or video for the site?

- I want to post pics and video of you guys in action. Send as much as you want my way to @jgrits94@gmail.com and I will put you on the site!

Thanks, Coach


<a href="http://www.bloglog.com/" title="best blogs" target="_blank"><img style="border:none" src="http://track.bloglog.com/v_70786.gif" alt="Sports Blogs" /></a><br /><a target="_blank" href="http://www.bloglog.com" style="font-size:10px;">best blogs</span></a>