Hero WOD Challenge (21-25 Oct 13)

(See previous post for IMCF WOD)

"Tyrant"
3 rounds for time:
22 Pull-ups
10 Deadlift (1.5 x bodyweight)
21 Clean & jerk (.75 x bodyweight)
11 Bench press (bodyweight)
500m Row

SFC Kristoffer Domeij was killed on 22 October 2011 in Afghanistan's Kandahar province when the assault force he accompanied triggered an unseen roadside bomb. He was married with two young daughters.  Killed alongside Domeij were 1LT Ashley White, 24, a Cultural Support Team member, and fellow Ranger PFC Christopher A. Horns, 20.

IMCF Challenge #2 - 30 Day DU Challenge

K.I.S.S. for June...this one's for everyone.  A little practice for those that have been at it a while, and a forcing function for those that haven't found the time (or will) to practice their double unders.  The time has come.

Unbroken Double-unders (DU) -- today, 4 June, you perform one DU.  Tomorrow, you perform 2...unbroken.  And so on, adding (+1) unbroken DU until the 3rd of July, when you will be up to 30 unbroken DU.

30 DU is no sweat?  Take your current PR, subtract 15, and start there.  You'll hit PR territory mid-challenge and have to work to keep pace at the end of the month.  You can also add difficulty by completing your DU post-WOD while you are fatigued.

Following the 4th of July long weekend, we will cap it all off with a max set unbroken DU competition.

Here are the specific Challenge Rules*:

1. All of your double-unders should be completed consecutively (aka unbroken).
2. If you miss a day, you have to make up all the missed double unders the following day...includes weekends.
3. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's double-unders on your first day.
4. Any double-unders you complete during your regular workout or warm-up will not count towards the day's Challenge.

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Training Resources.  

• "Mic'd Instructor: Double-unders" - will start with a familiar vid from Again Faster and post additional resources and tips as the challenge progresses.

*I thought I was being clever with this idea, but CF Oakland ran the same challenge about 5 years ago.  Rules unabashedly lifted from their site.

Tuesday 06.04.13

Get Heavy

"Squat Trifecta Total"

In 30 minutes or less, find your:

   - Overhead Squat 3RM
   - Front Squat 3RM

   - Back Squat 3RM

Your STT score is the sum of the max loads successfully lifted for each movement.

(example:  OHS - 3 x 115, FS - 3 x 185,  BS - 3 x 275 = 575 total)

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Coach's Notes. 
WOD rules:

• After a comprehensive warm-up, athletes have a maximum of 3 attempts and 10 minutes per exercise to establish a 3RM in each of the 3 squats. 
• Formal judging is not required, but all reps must be performed to standard.  Partner up and make sure you are hitting full ROM on all reps -- depth below parallel.

If you have been participating in the Squat Challenge, post your score along with your baseline 3RM values for comparison (with a +/- differential and % change) and anything you may have learned along the way.

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Training Videos. 
."Pre-Squat Hip Opener Mob-Rx" - First, a quick re-hash of basic squat specific mobility exercises from M-Wod's Kelly Starrett.  

And, some short demos from Reebok CF One reviewing points of performance/standards for each movement.  Review the vids and notes in the "About" section.

• "Movement Demo: Squat" - it's foundational...same principles apply to all squat movements.
• "Movement Demo: Overhead Squat" 
• "Movement Demo: Front Squat"

Squat Challenge - Week 4 (27-31 May)

Pressed for time this weekend, here are the big pieces for Week 4 of the Squat Challenge.  Want to get it out there early so you can plan ahead, will update with some details soon.  Squat Trifecta Total is scheduled for next Tuesday!

Squat Challenge - Week 3 (20-24 May)

Here's the outline for week 3 of the Squat Challenge.  Looking out at the full week's IMCF programming, this is a tough week to integrate additional strength training.  Do what you can, maybe get some offset sessions in at lunch or on the way home.

Squat Challenge - Week 2 (13-17 May)

Happy Mom's Day and apologies for the late post.  Thanks for grinding out Week 1, here's the plan for this week.  Listen to your body and modify as needed.  Keep logging your sessions/thoughts in comments here, it's good to see how others are doing and helps motivate/shame us all into getting it done.

Squat Challenge - Week 1 (6-10 May)

For the next 4 weeks of the Challenge, check here on Sundays for a weekly outline leading up to the Squat Trifecta Total in June.  Use these weekly posts to log your activity, and ask questions related to the challenge, or coordinate small group sessions.  

Three things to incorporate into your workouts this week:

1)  3RM Baseline Testing.

Over the course the week, find or update/verify your estimated 3-rep max for all three squat lifts (back squat, front squat, and overhead squat).  Sessions should be brief and done prior to IMCF main WODS or METCONs, or at a different time of day if schedule allows. Warm up, then take about 10-15 mins to work your way up to a 3RM.  Try to get there in 3-5 sets max, and don't get too far out of your comfort zone...none of your sets should cause you to fail.

NOTE.  Based on this week's IMCF programming, recommended splitting these up Monday & Tuesday, using Friday as a makeup day.

2)  Technique Tabatas.

As part of your warm-up routine, perform air/PVC squats (all types) in a tabata format (8 rounds of :20 work, :10 rest for 4 mins total).  Slow down and forget the scoring aspect...aim for 8-10 textbook reps per set. Use training aids as needed (med ball for depth, pole for upright torso, a bench for vertical shins, etc.) to address your weaknesses and promote good form.

3)  Mobility Focus.

All week (and throughout the challenge) incorporate pre- and post-WOD mobility work targeting the posterior chain, hips, shoulders and front rack.  Darn Mobility WOD site is down for maintenance today...  Google or YouTube search away: "(body part) mobility" -- share any gems you find to comments.

IMCF Challenge #1: "The Squat Trifecta Total"

Welcome to the first installment in the IMCF Challenge series!  This month-long event is designed to improve your ability to squat. Squatting is one of the most fundamental and powerful movements in your inventory.  Improving your capacity to squat will yield benefits that transfer to countless other movements.

The challenge officially began with the Squat Skill Seminar on 1 May and ends in a competition style WOD during the first week of June:

   "Squat Trifecta Total (STT)"
   In 30 minutes or less, find your:
   Back Squat 3RM
   Front Squat 3RM
   Overhead Squat 3RM

   Score is the sum of the 3RM loads for each movement (275/185/115 = 575).

In between, we have planned 4 weeks of training to help prepare you for the Big Show.  Some workouts will be programmed as IMCF WODs, some are designed to be completed on your own. The intent for the programming is to tie in with instruction provided at the Skill Seminar, reinforce proper technique, and build confidence getting under the bar and squatting.  A basic outline is presented below.  Every weekend of the challenge, we will publish a detailed post outlining the plan for the following week.

• Week 1:  Light Volume & Baseline (establish current 3RM for BS/FS/OHS)
• Weeks 2 - 4:  Squat-focused Strength & Conditioning 
• Week 5:  "Squat Trifecta Total"

This challenge is designed for everyone, whether you own a monster squat already or are still perfecting your form with a PVC pipe.  You can judge your STT performance by the total score, or by the % increase over your start point next week.  Either way, participating will improve your general strength, and help you progress as an athlete.  So...DO IT!