Coaches’ Corner Blog
31 Aug

Updated Fall Schedule for Strength Classes

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Hey everyone,

As you may have noticed, RCFBB has an updated fall schedule with even more specialty classes being offered. While I highly encourage all of you to take strength class, there are also more slots for other classes like Gymnastics and Endurance being offered. I think it’s worth your time to try each specialty class at least once to see what they are like! As for the lifting classes, there are still 3 different days worth of programmed work just like there has been in the past. This work will be spread out over the week as follows:

  • MONDAY: 12pm/5pm/6pm/7pm is Day 1
  • TUESDAY: 6am/7am is Day 1
  • WEDNESDAY: 12pm/5pm/6pm/7pm is Day 2
  • THURSDAY: 12pm/5pm/6pm/7pm is Day 2 or Day 3
  • FRIDAY: 6am/7am is Day 2 or Day 3

If you have any questions about this new schedule, or have questions about strength class in general, please feel free to send me an email at justin@reebokcrossfitbackbay.com. Thanks and have a great Labor Day!

08 Jul

Barbell work for week of 7.7.14

squat

  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4 (Day before Bay States): Light barbell work below

Light barbell work

This work should be done on Saturday, the DAY BEFORE the Bay State Games. The purpose is to get you moving and prep your muscles/CNS so that you aren’t going into the competition cold.

  1. Power snatch: Warm-up then do 4×1 @ 70-75% of 1RM Snatch
  2. Power clean + jerk: Warm-up then do 4×1 @ 70-75% of 1RM Snatch

NOTE: Keep the warm-up brief on these. Your total reps performed should be low and you should get plenty of rest between working sets. End with a good mobility session to make sure you are ready to go for Sunday.

Yony Bengtson, Bobby Rowley liked this post
29 Jun

Meeting for ALL Bay State Games Athletes

 

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Attention athletes,

There will be NO barbell work for this week as we are now two weeks out from the Bay State Games that you all have been training so hard for! I will be holding a meeting for all Bay State Games athletes at the Columbus Ave location on Sunday, July 6th following the end of classes at 1pm. This meeting will cover a few important topics:

  1. How to approach your 3 attempts
  2. The mindset for this meet — we want everyone going 6/6 or at the very least making their first two lifts and going for a goal on the third
  3. What weigh-ins will look like and how to over-hydrate/dehydrate in order to make weight
  4. What to bring with you
  5. How things will run/be organized
  6. The role of the coach and what they will do for you
  7. How to approach training the week of competition
  8. Any other important things that come up in questions/comments during the meeting.

There will be one day of barbell work programmed for next week, and it will be nothing more than some 60-65% lifts the day before the meet to prime the CNS for competition day. Feel free to email me any questions or let me know if you for sure cannot attend the meeting for whatever reason.

Samantha Rei Medeiros liked this post
17 Jun

Barbell work for the week of 6.16.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 72.5% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work:

  1. Snatch balance + press-under + OH squat, 1+1+1: 3×3 of this complex
  2. 3-position overhead squat: 3×3 (empty bar)
  3. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 55-60% of 1RM snatch, alternating with
  4. Press from split: 6-5-4-3-2-1 ascending weight (Squat jerkers perform a press from bottom of the front squat)
  5. Press into split: 4×3 at moderate weight

NOTE: You will alternate sets of the tall snatch and the press from split. For example, you will do your first 2 tall snatch reps, then do your first 6 press from split reps. Next round will be 2 tall snatches followed by 5 presses from split, etc.

Please note that front squats this week are lighter than last week. Email me any questions you may have for this week!

10 Jun

Barbell work for week of 6.9.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 75% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work:

  1. Tall muscle snatch (now forward lean or hip movement): 3×5 (empty bar)
  2. 3-position overhead squat: 3×3 (empty bar)
  3. Press-unders: 3×5 (empty bar)
  4. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 55-60% of 1RM snatch
  5. Press from split: 6-5-4-3-2-1 ascending weight (Squat jerkers perform a press from bottom of the front squat)

NOTE: You will alternate sets of the tall snatch and the press from split. For example, you will do your first 2 tall snatch reps, then do your first 6 press from split reps. Next round will be 2 tall snatches followed by 5 presses from split, etc.

Make sure you do your front squats as everyone competing needs a bit more volume on their legs. Please email me any questions you may have for this week!

Yoga Jake liked this post
03 Jun

Barbell work for week of 6.2.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 70% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work (~15 minutes):

  1. Muscle snatch: 3×10
  2. Press-unders: 3×10
  3. OH squat: 5×3 @ 85% of 1RM Snatch (taken from floor)
  4. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 50-55% of 1RM snatch
  5. Press into split (strict press where you finish in a split jerk receiving position): 3×10 — NOTE: squat jerkers do a press into squat

Everyone should do the additional front squat work as our legs need to get a bit stronger for competition. For the other work, the muscle snatch and press-unders are meant as a warm-up for the squats and tall snatch work. Focus on speed here, we need to get fast and aggressive with these movements. As always, email me with questions if you have them. Good luck!

25 May

Barbell work for week of 5.26.14

klokov_mobility

  • Day 1: Wednesday Strength Class
  • Day 2: Thursday Strength Class

Hey guys,

Due to Memorial Day, there will be no strength class on Monday. Last week we tapered down the volume to recover from the previous cycle. This week, we are going to be testing some 1RM numbers to get a good baseline for the next cycle moving forward. The goal of this upcoming week is to lift some heavy weight with plenty of rest and only chase after numbers if the movement feels good. In addition, many of us do NOT have the levels of flexibility displayed by Klokov in the picture above. For that reason, come in on a third day and attack the following areas if they are lacking mobility:

  1. Thoracic spine/upper back
  2. Hips (i.e. if you cannot drive out properly in the bottom of a squat)
  3. Shoulders (this will often be combined with T-spine mobility — can you not lift your arms into a stable overhead position?)
  4. Ankles/Calves (if your feet turn out in a squat as you go lower)
  5. Forearms/triceps (often limits the front rack or the ability to lock out elbows overhead)

Let me know if you have any questions or would like specific mobility exercises to perform based on where you struggle. Good luck this week and I hope you all hit some big PR numbers!

Andrew Clark liked this post
18 May

Barbell work for the week of 5.19.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Note that there is no additional barbell patterning work for this week since we are tapering in the strength classes. The purposes of this week is for you guys to recover by doing a week of lower total volume. This week will not be easy as we will be working heavy weights in class, but you will be doing far fewer repetitions than you have been. Feel free to email me any questions about the taper/why we are structuring the program this way.

13 May

Barbell for week of 5.12.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk work ~20 minutes (All with EMPTY BAR unless stated otherwise)

  1. Muscle snatch: 3×10
  2. Press-unders: 3×10
  3. OH squat: 5×3 @ 80% of 1RM Snatch (all reps taken from floor)
  4. Tall snatch with zero hip movement (shrug and pull under): 5×3 @ 50% of 1RM Snatch
  5. Tempo behind-the-neck strict press (10 seconds to press up, 10 seconds pause at top with active shoulders, 10 seconds to lower down): 3×4

Next week there will be no additional barbell patterning work as we are tapering for the week in strength class. Use next week to mobilize and recover for our next training phase.

06 May

Barbell Work for Week of 5.5.14

monica olsson

  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk work ~20 minutes (All with EMPTY BAR unless stated otherwise)

  1. Tempo behind-the-neck strict press (10 seconds to press up, 10 seconds pause at top with active shoulders, 10 seconds to lower down): 3×4
  2. Overhead squats: 3×10 (at this point these should be getting automatic)
  3. Press-unders (snatch grip): 3×10
  4. Sotts’ Press: 6-5-4-3-2 ascending weight (build to about 50-55% of your max Snatch)
  5. Push press + close-grip OH squat, 1+1: 3×10
  6. Press from split or press from squat (just like last week): 6-5-4-3-2 ascending weight (build to about 50-55% of your max Clean and jerk)

If you have specific questions on any of the movements, please email me at justin@reebokcrossfitbackbay.com. I would rather you ask questions than do this incorrectly!

Crossfit Music, Michael Hans liked this post
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