I like to think of the human body like a car. When is a car at it’s best? When it has good fuel, timely maintenance work, and is driven well regularly. Now think of the human body. Your body is at it’s best physically when you get proper nutrition, enough sleep, and perform maintenance work (mobility/accessory movements) to remove physical imbalances. Take away one of these things and you’re going to have a problem, maybe not at first but it is inevitable. The older the car or body is (age) or the more wear and tear that car or body has undergone (previous lifestyle/training age), the more important each and every one of these three components are. Now we aren’t all perfect. No one can live a stress free life, eat perfect and timely, sleep 8-10 hours a night and do an extra hour of mobility/accessory work each day. So something is going to give at some point. Which brings us to the injury.

Injuries are common. They come in all shapes and sizes. During your training you will probably sustain some sort of set back. It is just asinine to think otherwise. The human body is a machine and even under the best conditions, machines break or experience setbacks. It’s life. We do our best to run a program at EDCF so that you get proper warm-ups, progression and periodization from week to week, and much needed accessory work. But even having the best programming on the planet won’t keep you from meeting the injury bug at some point in time. It is inevitable. It really is. And this goes for doing anything active and not just CrossFit.

Say you are injured. What can you expect to feel (aside from pain of the injury)? Well you might feel a little isolated and disconnected. We do our best to make EDCF have a team-like atmosphere and an injury can make someone feel left out of group. You could also start feeling anxiety and a fear of reinjury. After all, we aren’t professional athletes. Most of us have regular 9-5s and families at home. Anything that could affect our personal lives outside of the gym is out of the question. And finally, lowered self-esteem. If you define yourself by your output (whether consciously or unconsciously) having an injury can be a blow to your ego. So as you can see it is hard to stay positive and maintain or progress a current level of fitness after experience an injury.

Now onto the important part. What you SHOULD do when you experience an injury.

1. LET YOUR COACH KNOW. Either in class or through email. We coaches meet once a week and talk about those with physical setbacks and how to scale or adjust workouts accordingly. It might just take a few alterations to our current programming or a more individualized approach. Either way, we don’t know unless you TELL US!
2. KEEP COMING TO THE GYM. I can’t express this enough. I’ll say it again. KEEP COMING TO THE GYM. You are not a burden on your coach. You are our number one priority and this is your gym. Don’t let your injury be an excuse to slack off. I promise you there are a thousand movements you can do that won’t affect your injured area. Get ready to be creative!
3. STAY POSITIVE. Yes it sucks, but guess what, everyone goes through it at some point. Your goal is either to maintain or progress your current level of fitness, but not let it drop. You are not the most well rounded athlete. There are always things for you to work on and add to your athletic toolbelt. This might be the perfect time to do so! So sack up, let us help you redefine your goals and help formulate a plan, and let’s get to work. Do not let this be an excuse to quit. Every day you sit at home feeling sorry for yourself is a day wasted and a step back in the wrong direction which brings me back to point #2: KEEP COMING TO THE GYM!

These three points will help combat those feelings of negativity, anxiety, fear, and isolation. You are still part of a community of fellow members and knowledgeable coaches. You are a part to a greater whole. Let us help you get through this time of suck!

Sometimes injuries can be a blessing in disguise. They happen for a reason and that reason is almost always an imbalance. Whether the imbalance is more musculoskeletal or in your past or present lifestyle. If you sustain one, you have the opportunity to take a step back and examine why it happened and what you can do differently in the future so that it wont happen again. We are always looking for progress. Most of the time that is in the form or gains from consistent training, but sometimes it comes from learning from our mistakes or setbacks and moving forward stronger than before. Either way, fitness is journey and not a destination. There are going to be potholes on that journey and how you react to those potholes is what defines you as an athlete and a human being.

Oh and one more time… KEEP COMING TO THE GYM!

——————–

Monday 7/13

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 5 reps @ same load you used last Monday

+

For max reps/meters:

– 2 minutes of Rowing for calories

Rest 60 seconds

– 2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

– 2 minutes of Dumbbell Thrusters (35-55/20-35 lbs)

Rest 60 seconds

– 2 minutes of Rowing for calories

Tuesday 7/14

A) Every two minutes, for 16 minutes (8 sets):

Push Press + Push Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering)

Rest 2 minutes – increase weight if able

B) EMOM x 15 min

Minute 1 – 5-10 kipping CTB pull-ups, kipping pull-ups, banded pull-ups

Minute 2 – 20-30 ft. handstand walk, 10-20 handstand shoulder touches, 30 second handstand hold

Minute 3 – Unbroken Double-Unders x 50 reps OR

60 power singles

Wednesday 7/15

4-5 sets @ 85%:

– Run 400 Meters

– 5 DB snatch/side, alternating (50-70/25-45)

– 7 T2B

– 9 Box jump overs (24/20”)

Rest 3-4 minutes

Thursday 7/16

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean, same as last week

B) Every 45 sec x 12 min (16 reps)

– Power clean x 1 @ 90% 1RM

C) Row 1K @ desired 2K pace (or 90% aerobic capacity); R3M x 3 sets

*hold same pace as last week

Friday 7/17

A) EMOM x 10 min

– Snatch high pull + hang snatch

*Work at a depth you’re comfortable with and a weight where you won’t miss.

B) EMOM x 14 min

E: 3-4 bench press @ 75%

O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1

C) 3 sets, start every 3 min

– 16 front rack BB walking lunges (increase if able)

– 8 pendlay rows

Extra Credit:

Strength

A) 5 sets building:

– 1 hang snatch + 1 snatch

Skill

A) EMOM x 10-12 min

E: 6-10 pistols alternating

O: 6-10 HSPU kipping

Conditioning

Airdyne x 15 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

Make sure to sign up >HERE< for the Airrosti hip mobility seminar happening this Saturday from 10-11am at EDCF.

We are also having the Body Fat Test truck for those interested from 8-11am. Sign-up for a time slot >HERE<.

——————–

Monday 7/6

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 4 reps @ 3-5% more than you used last Monday

+

Complete reps of 15, 12 and 9 for time of:

– 135/95 lb. Hang Squat Cleans

– Burpees Over the Barbell

+

Mobility:

– barbell quad mash out 1 min/side

– couch stretch 1 min/side

– 90° leg up bench stretch 1 min/side x 2-3 sets

Tuesday 7/7

**Power Clean Testing Day!**

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean, can partner up

B) Take 20 min and build to a 1RM power clean (end of cycle)

+

Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets

*hold same pace as 500s

Wednesday 7/8

A) Strict Overhead Press

– Set 1 – 5 reps @ 50%

– Set 2 – 5 reps @ 60%

– Set 3 – 5 reps @ 70%

– Sets 4-9 – 3 reps @ 85-90%

– Set 10 – 10 reps @ 75%

Rest 90 seconds to 2 minutes between sets.

– last week of accumulation cycle

B) EMOM x 15 min

Minute 1 – Strict CTB pull-ups AMRAP +1-2

Strict chin to bar pull-ups AMRAP+1-2

Strict banded chin to bar pull-ups AMRAP +1-2

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 50 reps OR

60 power singles

Extra credit:

– 8-10 DB bent over rows @ 20X1; R30S between and after both arms

– 20 hollow rocks; R90S x 3 sets

Thursday 7/9

Every 8 min for 40 min OR

Every 10 min for 40 min OR

Every 12 min for 36 min:

– Row 500 m

– 20 heavy Russian KB swings 70/53

– Run 400 m

Friday 7/10

A) Every two minutes, for 12 minutes (6 sets):

Hang snatch high pull + hang snatch + overhead squat

*Work at a depth you’re comfortable with and a weight where you won’t miss.

B) EMOM x 10 min

E: 3-4 bench press @ 75%

O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1

+

Every 3 minutes for 3 sets:

– 20 double KB front rack lunges

– 10 bent over KB rows

Extra Credit:

Strength

A) 5 sets:

– 1 halting clean deadlift + 1 clean pull + 1 clean (@ 75-90%)

B) EMOM x 6 min

– Front squat + 1&¼ front squat

Skill

A) Muscle up training (from advanced MU work at seminar)

4 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

Conditioning

Airdyne x 12 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

Summer Seminar Series Pt. III: Mobility

Dr. Matt Yocom and RJ Teague of Airrosti will be joining us again this Saturday, July 11th, from 10-11AM hosting a hip mobility class.  You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!

Join Dr. Yocom and RJ while they explain ways to avoid injuries with this interactive injury prevention discussion! If interested, please sign-up via the link below! This is a FREE seminar to all EDCF members.

Click >HERE< to sign up for a spot!

*Please use the link above to register and sign informed consent prior to class.

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits!

**There will be a regular 9-10am workout. The 10-11 Level 2 class is cancelled for this Saturday.

——————–

WE HAVE ANOTHER ANNOUNCEMENT FOR THIS SATURDAY!…

We are hosting the Body Fat Test Truck this Saturday, July 11th, from 8-11AM. Hydrostatic body fat testing is one of the best and most affordable ways to measure lean and fat mass composition. You will also find out:

• Your body fat and lean muscle mass percentages
• Your long-term health prognosis
• What your body fat percentages should be for optimal health
• How to improve fitness/training programming to promote maximum lean mass gain through accurate measurement
• An accurate reading on your metabolism. (Basal Metabolic Rate)
• If your nutritional and exercise program is supporting fat and not lean mass (muscle loss)

Sign up for a time slot >HERE<.

Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.

——————–

Monday 6/29

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

Tuesday 6/30

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and

toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR

60 power singles

Wednesday 7/1

Every 8 minutes, for 40 minutes (5 sets) OR

Every 10 minutes, for 40 minutes (4 sets) OR

Every 12 minutes for 36 minutes (3 sets):

– Run 800 Meters

– 20 Kettlebell Swings (53/35)

– 10 Pull-Ups

Thursday 7/2

A) Power clean 1.1 x 5; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R90S x 4 sets

*Keep same pace as last week

+

Extra Credit

Three sets of:

– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)

– Rest 30 seconds

– Grounded hip bridges w/DB x 20-25 reps @ 2011

– Rest as needed

Friday 7/3 – 9 am class only

1 min at each station x 3 sets

– Row for cal

– Wall balls (20/14)

– Box jumps – step down (24/20”)

– Straight legged medball sit-ups (20/14)

– Ring rows

Rest 1 min

*Score is total reps per 5 min

*Don’t drop DBs!

Saturday 7/4 – July 4th Holiday

– Gym closed

Level 2 Extra Work:

Strength

A) 5 sets:

– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)

B) Every 3 min for 9 min:

– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)

– 10 Bent Over Double Arm Kettlebell Rows

Skill

A) Muscle up training (from advanced MU work at seminar)

3 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

Conditioning

Airdyne x 8 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

Please consult either coaches Ryan, Drew, or Jon for help with the MU work.

Sign up for this Saturday’s gymnastics seminar HERE. This is part II of our Summer Seminar Series.

——————–

Monday 6/19

A) Every 90 seconds, for 9 minutes (6 sets):

– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)

+

For time:

21-15-9 reps of

– Front squat (135/95, 95/65, 75/45)

– T2B

+

Mobility work

– work on what you need (hips, ankles, shoulders, t-spine)

Tuesday 6/20

A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)

Wednesday 6/21

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each

Thursday 6/22

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

Friday 6/23

A) Bench Press 1RM test

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

– Rest 2-3 minutes between sets

B) Build to a 1RM weighted pull-up in 5 sets (10 min)

OR (for those who don’t have pull-ups yet

3-4 sets not for time:

– 10-15 bent over DB rows

R30S

– Accumulate 30 sec hanging with chin above bar (active scapulas)

R60S

+

Every 5 minutes, for 15 minutes (3 sets):

– 15 Pull-Ups

– 30 Push-Ups

– 45 Air Squats

Extra Credit

A) Muscle up skill work:

You have a MU:

EMOM x 6-10

– 1-3 MUs

You can pop out one MU every now and then or you don’t have it yet:

EMOM x 12 min

min 1: 10 ring kips – work on making body horizontal and bringing hips to rings with good lat activation

min 2: 8 feet elevated hip pulls (use box to make body horizontal)

min 3: 6 low ring sit-up + turn overs (should be at a height where your butt is off the ground at the bottom of the ring dip position)

B) Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

– Work on perfect mechanics at all phases in the lift.

C) Four sets of:

– Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set – be careful)

– Rest 45 seconds

– Strict Weighted Pull-Ups x 6-8 reps

– Rest 45 seconds

With yesterday being the official start of summer we are officially into vacation season. Whether you have a trip planned to the mountains, the beach, or just out of the city limits to spend a few days in a cabin, you’re going to disrupt your gym schedule in some way. After recently getting back from a week long honeymoon myself, I thought it important to talk about what you can do to not sabotage those gains that you have worked so hard for!

First off let me say that if you have been consistently working hard in the gym, a down week or “deload week” might be just what you need. A planned rest week can have several benefits. For one, testosterone will peak as it will lower during times of intense training. Your central nervous system will also have a chance to recover. A break can actually let your system get back to 100% and have you feeling better than before.

So what can you be doing on vacation to help keep your body in check? Well I’ve got a few tips:

1. Stay hydrated. Try to stay on the whole 6 glasses of water a day rule. If you are out in the sun or consuming more than your regular share of alcohol, increase your water intake and have some way of replenishing electrolytes such as coconut water or pedialyte. Also, if you are on a longer flight, make sure to try and consume water the whole time. It will lessen the degree of jet lag you might normally experience.
2. Sleep. Even if you’re staying out later than normal, take advantage of not having to go into work the next day and sleep in. You should try and get between 8-10 hours a night. Naps are perfect for vacations, too!
3. Stay active. If you venture to a place like Colorado, it’s not too hard to find a great hiking trail but that might not be so easy on the beaches of Mexico. Take advantage of your hotel gym or go for a short jog and explore the town. Try to at least sweat a little everyday. Some resorts have classes you can join into like yoga, pilates, or spin. It only takes about 30 minutes in the morning. Need a hotel gym workout? Just ask one of the coaches for assistance.
4. Stay limber. Many vacations involve a long flight and/or drive to get to your destination. Sitting for prolonged periods of time can tighten up those hips and shoulders. Make sure you do your best to reverse any damage by mobilizing or going through the warm-up routines and complexes that we normally do in class. If you can’t make it to the gym one day try and at least stretch and move around.
5. Check out the local box. There are CrossFit gyms everywhere now. Google the one closest to where you’re staying and shoot them an email stating the day and class that you would like to attend. Just make sure to let them know before you come! Some might charge a small drop-in fee or make you buy a shirt. It is always fun to see how other gyms operate. It’s helpful to keep in mind that you are off your regular diet and sleep schedule though and going 100% might not be the best idea.

Now I’m not saying you should be a saint on your vacation. By all means, have fun and don’t worry about your missed gym time. Eat good food and drink good drank. Enjoy yourself.

Ryan Savard – MS, CF-L1