Set a goal this week and take it day by day and step by step to conquer. We live in a world of “right now” and want instant gratification. If we can set our minds in the right direction and make a plan of action we can achieve long term success. Dedication has to come from within and confiding in yourself!
Hey CrossFit 619 in San Diego! If you are new to CrossFit I strongly recommend perfecting The Sumo Deadlift before the Traditional and Conventional Deadlift as a beginner progression. Why you ask, because most of the beginners/general population need to focus on strengthening and getting better at mid line stabilization and mid thoracic extension when starting crossfit. This will help alleviate the risk of exercise injury tremendously. Your glutes being strong will really help adding balance to the hip and alleviate hamstring/low back tightness.
Here are some great videos I found to help you with your technique on The Sumo Deadlift and Medicine Ball Cleans.
“The Program at 619” challenges us with large quantities of pull ups, rope climbing, sumo deadlift high pulls and a lot of knees to elbows/toes –to-bars. These functional movements can sometimes leave our hands battered and bruised with the occasional blister. There are a lot of ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.
“I want to build calluses because it will toughen my hands”
The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.
Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. We highly recommend purchasing gymnastic grips without the dowel from www.againfaster.com . If you know a lot of pull ups are on the workout don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!
Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going, what a beast!
Just like everything we do here at CrossFit 619, preparation is key. Don’t stop pulling!!
Monday at 619
3 Position Snatch (High Hang, Mid Hang, Ground)
7 x 1(3)
ELITE ATHLETES ADD:
FRONT SQUAT 6 X 1 @ 80% OF 1 REP MAX REST 2 Minutes
CROSSFIT WOD “ISABEL” 30 POWER SNATCHES 135/95#
40 Pull Ups
20 Handstand Push Ups
400 Meter Run
30 Pull Ups
15 Handstand Push Ups
400 Meter Run
20 Pull Ups
10 Handstand Push Ups
400 Meter Run
ELITE ATHLETES ADD 10 ROPE ASCENTS
Tuesday at 619
7 x 3 Reps @ 80 to 90% of 1 REP MAX
ELITE ATHLETES ADD Snatch Deadlift 6 X 1 @ 80% OF 1 REP MAX
4 Rounds for Time
5 Ring Muscle Ups
10 Front Squats
30 Double Unders
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
4 DECEMBER 1000AM RX JUMP ROPES DOUBLE UNDER WORKSHOP
10 DECEMBER 12 NOON 619’S HOLIDAY PARTY THE 12 BARS OF CHRISTMAS PUB CRAWL BEGINS AT MALONEY’S IN THE GASLAMP QUARTER DOWNTOWN. THIS WILL BE NIELS AND CROSSFIT COACH CHRISTIAN PALM’S GOING AWAY PARTY. HOPE TO SEE YOU ALL THERE.
7 JANUARY THE 619 CHALLENGE STARTS AT 0800AM . BRUSH UP ON YOUR CLEAN AND JERK WEDNESDAYS AT 619 WITH YOUR OLYMPIC WEIGHTLIFTING COACHES VERONICA AGUILA AT 6AM AND 7AM AND DAVE MILLER FROM 4 TO 715PM.
28 JANUARY SPARTAN RACE
12 FEBRUARY SAN DIEGUITO HALF MARATHON
25 & 26 FEBRUARY TOUGH MUDDER
31 MARCH 619 CHALLENGE
20 & 21 APRIL SOUTHERN CALIFORNIA RAGNAR RELAY
Thorough Warm Up and Movement Preparation for The Overhead Squat and Hang Power Snatch Skillwork.
POWER DEVELOPMENT HANG POWER SNATCH
5 Sets of 2 @ 60 to 75% of 1 Rep Max add 5 to 15# every set if you feel comfortable with your technique.
TECHNIQUE, TEMPO, THEN SPEED EMPHASIS. Nobody likes an ugly WOD : P
5 Rounds plus 800 Meter Run for Time
1 Hang Power Snatch 95/65#
1 Power Snatch 95/65#
1 Overhead Squat 95/65#
7 Box Jumps 24/20″
9 Pull Ups Chest to The Bar
Scale/Modify all 5 movements as needed
then 800 Meter Run after 5 rounds of the 5 Movements above have been completed.
Thorough Warm Up and Movement Preparation for The Muscle Up with Gymnastics Rings and Back Squat Skillwork.
HEAVY BACK SQUATS
8 REPS AT 50% OF 1 REP MAX WARM UP 1
6 REPS AT 65% OF 1 REP MAX WARM UP 2
5 SETS OF 5 REPS AT 70 TO 85% OF 1 REP MAX
Workout Of the Day for Tuesday is
DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-20-15-10-5 WITH 5 BURPEES IN BETWEEN
ALL SETS MUST BE UNBROKEN FROM LIFT OFF TO LANDING
MULTIPLY ALL SETS X 5 FOR SINGLES IF YOU HAVE NOT LANDED A DOUBLE UNDER YET.
CrossFit 619 Finished 1st Place out of 63 CrossFit Teams in The 2011 Southern California Ragnar Relay. Will they be able to repeat in 2012? I think so…