Workouts & Coach's Notes

Week of May 22, 2017

Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe

Gym News

  • NEW - Memorial Weekend Holiday Hours
    • Friday: Normal Hours
    • Saturday: Normal Hours
    • Monday 5/29 Memorial Day: No 5:30am class, 8:30am and 9:30am class only, Open gym until 12 noon, closed at 12 noon

  • New - Women's Nutrition Workshop: This free seminar is geared toward women who want to eat for performance while maintaining balance throughout not only the summer months but the year. Click for details

  • Updated - Wheels To Meals - Bike Ride Team Save The Date - Saturday, July 8. Tacoma Strength is sponsoring a team to benefit the St Leo's Food Connection in their annual fundraiser. More details...

  • Updated - 2017 Yoga In The Park Save The Date - Saturday, July 22. Benefitting Samdhana Karana Yoga (S.K.Y.) a non-profit yoga studio in downtown Tacoma. We are sponsoring a Tacoma Strength team this year to help SKY reach their fund raising goal. As a sponsor of this event, Tacoma Strength has 10 all-access passes to the event, including lunch, available to the first 10 people interested in making a donation to a great cause. See details.

Monday

Context: Competition

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Power Snatch (6 sets of 3 reps, same weight across, approximately 90 - 100% of max power snatch)

Super Set: Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Movement Prep

  • 3 min EMOM (movements done in the same minute)
  • 5 Light OHS
  • 30 second Double Under Practice

Metabolic Conditioning: 8 min AMRAP

  • 9 Overhead Squats (Performance: 75lbs Athletic: 55lbs Health: 35lbs)
  • 35 Double Unders (Health: 60 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3-7 rounds

Coaching Tips: Try to pick a pace you can maintain through the whole 8 minutes. Don’t come out to fast and then burn out towards the end. A smooth pace will leave you with the most amount of rounds. Make sure midline is braced on the squats and stay back on the heels. If have trouble going into overhead squat then use a front squat for the workout.

Mobility

  • Front Rack w/ Band x 2 minutes
  • Frog Stretch x 2 minutes

Optional ‘Cash Out’: 3 sets 5

  • Back Rack Step Ups (adjust weight as desired)



Tuesday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: EMOM x 8 minutes

  • Perform 1 Pause Clean (3 seconds at the knee) + 2 Front Squats

Movement Prep: 3 sets

  • 20-30 second HS Hold
  • 2-3 HSPU (or progression)

Metabolic Conditioning: For time. Health: 4 rounds, Performance/Athletic*: 5 rounds

  • 4 Squat Cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb), power clean to front squat acceptable
  • 8 HSPU (or progression) (Athletic: 5 Health: 8 Scaled)
  • 200’ (100’ out and back) KB Farmer Carry (Health: 16kg / Athletic: 24kg* / Performance: 32kg)
  • Row 15 Calories (Athletic: 12 Health: 10)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:15 - 21 minutes, about 4 min per round. Scale Up: 155/95lb bar, 4” deficit HSPU

Coaching Tips:This is a steady grinder so don't come out too fast on the first round or two. If your form isn't great for a squat clean, then just do a power clean into a front squat. For the HSPU feel free to try a few on the wall before getting started. If after a few rounds it is to challenging then dropped to a scaled version. The farmers carry should be the recovery before the row. Don’t hit the rower to hard early if it will affect your ability to get right to the squat cleans. Singles on the squat cleans may allow for you to keep moving through the barbell.

Mobility

  • Pigeon Stretch x 2 minutes
  • Prayer Stretch x 2 minutes



Wednesday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 70 - 80% of max power snatch)

Super Set: Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: 4 rounds for Time

  • 20 Jumping Lunges
  • 8 Lateral Bar Facing Burpees
  • 12 Push Press (Performance: 95lbs Athletic: 65lbs Health: 45lbs)
  • Run 200 m

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3:00 to 4:30 a round. 12-18 minutes total. Scale Up: 5 rounds, 115/75lb

Coaching Tips: Quick feet on the jumping lunges. Don’t need to hit full extension on the lunges. Avoid the knee crashing into the ground. Pace the burpees so you can go into the push press right away and try to keep them unbroken and use the run as recovery.

Mobility

  • Lunge Stretch x 2 minutes
  • Calf Stretch x 2 minutes

Optional ‘Cash Out’: 4 sets

  • 5-10 Strict Pull Ups
  • 5-10 Clapping Push Ups (or progression)



Thursday

Context: Competition

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Spend 12 minutes working up to a challenging bench press for 2 reps (80-90%)

Movement Prep: 3 rounds

  • 3 Box Jumps
  • 5 KB Swings

Metabolic Conditioning: For time, with ‘buy in’

  • 15 bench presses (Health: 55lb / Athletic: 85lb* / Performance: 155lb)

Then 5 rounds

  • 8 Ring Push Ups (or progression)
  • 15 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
  • 20 American KB Swing (Health: 12kg / Athletic: 16kg* / Performance: 24kg)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 - 20 minutes. About 60-90s for the bench press, then 2:30 per round. Scale Up: 185/115 bench, 24/32kg KB)

Coaching Tips: Set up a few bench/floor press stations so everyone can go into this in 'waves' (and have spotters). The last people to go should be the most comfortable with the weight (and probably the fastest on the rest of the workout so they can try and 'catch' up to everyone else). The load should be challenging, but not able to be completed in one or even two sets. It should take at least a minute to complete. Keep the shoulders packed and engage the lats. Do not let the hips rise up off the bench. Make sure the knees touch the actual elbows or forearms (not the triceps). Shoulder presses need to be strict with no hip or knee involvement. Break up the swings to save your hands and to finish the last sets strong.

Mobility

  • Banded Overhead Stretch x 2 minutes
  • Posterior Shoulder Opener x 2 minutes

Optional ‘Cash Out’: 3 rounds

  • 20 second Handstand Hold
  • 200’ Farmers Carry
  • 5 Cossack Squat each side



Friday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Power Snatch (7 sets of 1 rep, same weight across, approximately 90 - 100% of max power snatch)

Super Set: Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: For time. Record combined row times without the rest.

  • 500m row
  • Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
  • 400m row
  • Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
  • 300m row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:Men: 3:30 - 4:30, Ladies: 4:00 - 5:00. Log combined row times only, not the rests in this case.

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.

Mobility

  • Frog Stretch x 2 minutes
  • Pigeon Stretch x 2 minutes

Optional ‘Cash Out’

  • Push Press 5 sets 5

*adjust load as desired

Super Set: 20-30 second hollow rocks between sets




Saturday

Context: Mental Toughness

Warm Up: Row 3 minutes/Dynamic Stretching

Metabolic Conditioning: “Murph”

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

OR “Team Murph”

  • With a partner, split the full Murph workout up to finish in the fastest time possible.

(Health: 1/2 murph, Athletic*: 14lb weight vest the entire time, Performance: 20lb weight vest the entire time).

Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally the most accepted, but consider 20 rounds of 5 pull, 5 squat, 5 push, 5 squat, 5 push, 5 squat).

About Michael Murphy – June 28th, 2005

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. More information can be found here.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 40 - 70 minutes

Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on, this will be the hardest for most. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!

Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

Mobility

  • Lunge Stretch x 2 minutes
  • Twisted Cross x 2 minutes



Tacoma Strength

2354 Jefferson Avenue, Tacoma, WA 98402

(253) 310-1940
All voicemail will be returned with 24 hours

info@tacomastrength.com

CrossFit Journal: The Performance-Based Lifestyle Resource Grit City Barbell Club T-Town Throwdown