Posts made in March, 2012

March 30, 2012

Posted by Tommy on Mar 30, 2012 in CFMTL | 0 comments

STRENGTH

Back Squat

1×4 75%, 80%, 80%, 80%

WOD

21-15-9

Overhead Squats 95/65

Ring Dips

James

Now that the Open is Over . . , Crossfit Fury

What the 2012 Open . . , Breaking Muscle

A interesting breakdown on the Open, CrossFit Relentless

Schedule will be slightly different from now on for Thursday.  Class times will be 530 and 630 with the 730 being a foundations only class.  Also Thursday will no longer be a make-up day, Sunday at 11 will be the only make-up day.  In fact Sunday will be an open gym from 11-12.

Thursday will now be a regular class again (not a make-up day).  So if you plan on coming 3 times a week the SUGGESTED schedule will be Tuesday, Friday, and one other day a week.  For 4 times a week it will be Tuesday, Friday and 2 other days and 5 times a week will be Tuesday, Friday and 3 other days a week.  I DO NOT WANT TO SEE ANYONE 6 DAYS A WEEK.  If you come a sixth day I will make sure you are just stretching and foam rolling.  Again this is the suggested schedule if you come in 3 days and you come Monday, Tuesday, and Thursday then you will still get your workouts in, but obviously Tuesday and Friday are important days.  This is because we squat on this days most of the time and squatting is the driver for all strength and physical change  (see a few days back).  The suggested schedule for 5 day people will still be to take off Thursday and Sunday.  If you have any questions then come ask me.

Tomorrow is 6 and 7 PM for the night.  Check out the the schedule for the changes to Thursday.

March 28, 2012

Posted by Tommy on Mar 28, 2012 in CFMTL | 1 comment

STRENGTH

BTN Snatch Grip Push Press 5×3

WOD

Clean Cindy

AMRAP 15

Power Clean = Round Number 135/95

5 Pullups

10 Pushups

15 Squats

Christina

We had a ridiculous amount of PRs today.  Every single person that was here for the beginning of the squat cycle (6 weeks ago) PR’d on the back squat except 1.  This is amazing and I am not just talking about people who have just started squatting, even some of the guys and girls who have been squatting for years went up 10-15 pounds.  Awesome job guys.

I know I have had a few people ask about the squatting volume and if the focus would shift for the next 6 week cycle.  The focus for last cycle was handstand pushups and the next 6 week cycle will focus on pullups/muscle-ups.  The squatting twice a week is here to stay.  It is not a guarantee we will squat twice every week, but the benefits are undeniable.  Since switching to squatting twice a week everyone has gotten stronger (deadlift and back squat 1 rep max days ended up with a ridiculous amount of big PRs) and it has even helped with body composition changes.  I have been talking with a lot of the girls during the end of this cycle and most of them are saying they have lost weight around their waist and there legs are slightly bigger in comparison.  I can understand for some women it is scary to gain muscle anywhere, but I can assure you that your legs are not going to blow up and get huge.  In fact you are probably gaining some muscle and losing fat in your legs which will “tone” (I hate that word) them.  The back squat is the motor for getting stronger, finishing your workouts faster, and changing body composition, so if you are looking for these 3 things then keep getting under heavy weight.

With that being said, the next 6 week cycle will have back squatting twice a week as we finish up the strength waves but I will be more careful with how I plan the surrounding workouts.  I have learned a lot over this last cycle from your guys feedback and while I think it was super successful I think I can make it better by cutting down some of the squatting volume in the workouts.  If anyones got any questions or anything about the thinking behind the workouts, feel free to ask me in class.

A Half Squat is Not a Squat, 70s Big

10 Ways to Get Primal, Mark’s Daily Apple

PS I know I promised Nancy, but I moved some things around and I am not comfortable with the overhead squats after the evil wheel and heavy back squats combo.  So Nancy will be coming in the future.

March 27, 2012

Posted by Tommy on Mar 27, 2012 in CFMTL | 0 comments

STRENGTH

25 mins to find your 1 rep max Back Squat

WOD

3 Rounds

Run 200 meters

20 Evil Wheels

Erin

Crunchy Primal Crackers, Mark’s Daily Apple

The Context of Calories, Mark’s Daily Apple

March 26, 2012

Posted by Tommy on Mar 26, 2012 in CFMTL | 9 comments

STRENGTH

12 minutes to find Squat Snatch 1 RM

WOD

AMRAP 10

30 Double Unders

15 Power Snatch 75/55

G

Dana finished 41 in the Northeast region for the open.  Regionals is May 25-27, so clear your schedule if you want to go up and cheer her on!

New schedule starts today. Familiarize yourself with it at http://crossfitmtl.com/?page_id=43.  If you show up at the wrong time you will just have to hang out until the next class.

Cool pullup moves even if its for selling his own e-book

Food Matrix, Robb Wolf - Sara sent me this and said it was very helpful

March 23, 2012

Posted by Tommy on Mar 23, 2012 in CFMTL | 5 comments

STRENGTH

Back Squat

1×6 – 65%, 75%, 80%, 80%

WOD

1 Squat Snatch 155/115

1 Muscle-up, 2 Banded Muscleups, or 3 Floor Transitions

Walt DLs 405 suckaaaa

GORUCK Challenge – Pretty sweet, what do you guys think? 8-10 hours

A Primal Blueprint Sample Menu - Some people have asked for this, a sample paleo eating plan for a day.

Open Workout number 5 this weekend, Saturday at 10.  I will cook some hamburgers and hot dogs after the workout, bring some snacks if you wish.

New schedule up under the schedule tab.  It will begin this MONDAY.

Bar Crawl April 28 – keep the day clear, you can bring a friend or significant other.