CrossFit Black Diamond

February 09, 2010

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

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Hope everyone had a good rest day! It's time to get it on again. The two rep and 60 second rest is a good rhythm for the squats because it will stimulate a good hormonal response (Neuroendocrine response) substantial increases in testosterone, insulin-like growth factor, and human growth hormone. This usually happens when you train your larger muscles like Glutes, Biceps femoris (hams strings), Quadriceps. All of these involve the hip. All of the larger muscles come off of the hip. Essentially you are training the hip and all the muscles directly connected to the hip. This type of intensity is vital for the Neuro Endo response.

Squat

Bar should rest on your shoulders, High or low it is up to you. I like lower on my shoulders just under my Trapezius muscles. This puts the weight more directly over the hip in the bottom of the squat for me.

Feet shoulder width apart or just outside, weight in your heels. You should be able to wiggle your piggies all the way through. Good lumbar curve throughout. Butt is back and down, poke it out like you are putting out the vibe, you know what I mean, don't pretend otherwise. Lower yourself into the bottom of the squat just below parallel. This means the angle of your hip crease in the bottom position is lower than your knee crease in the bottom position. Knees track out over the toes. Knees stay out. Actually think of pushing your knees out and pushing out on your feet at the same time. I don't mean for you to actually push your feet apart under load, because this could invite catastrophe, but rather with firm footing push away from the ground like you are standing on a crinkled towel and trying to straighten it out. In the bottom drive up hard with everything you have and stand tall for the finish.

Not sure who this is, but it is a good description of bar placement on the shoulders and  squat debth, BUT you should always always wrap your thumbs around the bar. Never place them outside of the bar like it is shown here. 

February 08, 2010

Rest Day

February 07, 2010

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

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Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

February 06, 2010

Deadlift 5-5-5-5-5-5-5 reps

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We have a beach WOD at 10 am sharp. We will start it the warm-up right at 10. If it is raining hard we will swim. If it is raining soft we will do something else. It will be at the usual spot 80 meters south of Oceanside Pier, next to the public restrooms.
 

February 05, 2010

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

  

February 04, 2010

Rest Day

 
This guy taking a break from all that grueling flapping and flying. Thanks for stopping buy buddy!

February 03, 2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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February 02, 2010

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

February 01, 2010

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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January 31, 2010

Rest Day

I wouldn't be too suprised if there was a longer run thrown in on the next three training days. Either way, look into suplementing your training with some running from time to time or a longer bike, swim, row. Check out these guys for info on how to supplement longer endurance training with CrossFit CrossFit Endurance . Read the FAQ section, it's full of useful info.