Sunday, August 13, 2017


Sunday Funday with a tribute WOD!

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

SUNDAY
“21 Guns”
AMRAP in 21 Minutes:
• Run 400 meters
• 21 Push-ups
• 21 Box Jumps (24″/20″)
• 15 Burpees
• 9 Pull-ups

Accessory Work
Tabata Sit-ups

21 Guns
A 21 Gun Salute is the Nation’s highest display of honor, reserved for our Fallen troops. The WOD intends to replicate this, to honor our nation’s warriors of the past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

Saturday, August 12, 2017


Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, 10am Open Gym

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

SATURDAY
Partner Workout
For Time:
Row 1200 meters
50 Power Clean & Jerks (#135/95)
Run 1200 meters together
50 Power Snatch (#115/75)
120 Airdyne Calories
50 Thrusters (#95/65)

Maximizing Your Amplify Experience

Part 5: “Add-Ons”
Supplemental Training & Accessory Movements

Preparation tips were in Part 1 and Part 2 of this series. Strength work suggestions were in Part 3, and MetCon advice was found in Part 4.

What’s left? Additional work to sharpen your skills, round out your mobility, and achieve the best fitness possible. The checks and balances of strength and conditioning.

As with most of the fitness concepts we’ve analyzed in this series, there isn’t just one way to approach supplemental work. Since human bodies are all different, each individual will benefit from a specific method to their own mobility, strength, conditioning, and accessory movements. There are a quite a few ways to obtain fitness, so therefore, there are several things to consider for additional weekly work.

In other words, if we are looking to create a sum of x (lifelong fitness), we can add up entities a, b, and c (strength, conditioning, and accessory activities) in a multitude of ways (program differentiation) to achieve our desired equation (weekly workouts).

Let’s find a formula to consider for additions to your workout regimen.

BEGINNERS:
First and foremost, your biggest efforts need to remain with the priorities. Hit your major lifts and skilled movements each week, attack a variety of metabolic conditioning, and then sprinkle in your supplemental work.

1.) Core to Extremity
The functional piece of CrossFit includes range of motion through multi-joint movements, where primary movers in the hips and shoulders create a force that flows to the arms and legs. You can see this in exercises like Wall Ball Shots, Push Jerks, Snatches, or Kipping Pull-ups. Let these be first in your fitness equation. After that, put any accessory movements at the end of your workout, or on off-days from strenuous exercise. At least to start.

Start simple with extra reps of Push-ups, Bench/Box Dips, or Hanging Knee Raises.

2.) Weakness Work
Any strict movement, particularly those you struggle with, can be an accessory throughout the week. Cap off a shorter workouts with more strength.

Try Strict DB Shoulder Press (seated or standing), Strict Pull-ups (which may be band assisted in the early days), or strict, eccentric negatives in Handstand Holds.

3.) Mobility Work
Mobility efforts never end, do they? However, do not force additional work when lines of action are sloppy. Get your movement algorithm straight and be rational: form first, intensity second.

Handstands, Kipping, and even Air Squat therapy might help for technique and range of motion.

VETERANS:
Experienced athletes tend to get in routines, and often those routines cut any supplemental work for the sake of time (and effort). But what about using those 5 or 10 minutes that you can grab here and there on either end of your workout hour? Want to maintain fitness with age? Need to push through a training plateau? Stop skimming numbers off the top of your personal fitness.

1.) Pay Attention
It’s a little rare to do accessory work beforehand, but it might be an option as a quick “primer” for the day. Better yet, notice we throw in accessory lifts during class from time to time with supersets of strength movements. These are a little more traditional than supplemental in nature, but deserve the focus just as much as the partner lift (Bench Press, Front Squats, or gymnastics moves). Try to hit all reps with sound technique and ROM just like any other movement.

Maintain efforts in Barbell and Dumbbell Rows (Bent Over Row, One Arm DB Row, etc.), Bulgarian Split Squats, or Floor Press.

2.) Decrease Wear and Tear
Instead of hitting a double MetCon or adding an additional barbell lift after a full hour of work, it might be beneficial to use accessory lifts instead to maintain volume of training while taking a little stress off the CNS. This could be particularly true as an athlete ages for recovery reasons.

Consider GHD Sit-ups, Back Extensions, Ring Dips, or Bicep Curls.

3.) Cardio, Anyone?
Directly opposite of the point above, some athletes actually do need that extra conditioning work. It can sometimes be an overlooked tenet of fitness once CrossFit has entered the scene. And let’s make one final plug to simply be active in life. Use your fitness to play sports and try new physical activities. You have a body; it has function outside of a typical gym sequence, and a value greater than the sum of its parts. Put it to use.

Think about extra sessions of sustained Running, Rowing, or Biking, at an aerobic heart rate.

RECOMMENDED READING:
Body Types
We come in all shapes and sizes. Check out body types and a little about the endocrine system as it relates to fitness.

Weakness
Embrace your strengths, and attack your weaknesses. See some recommendations on how to rid yourself of those chinks in your armour.

Midline Stabilization
“So what do you do for abs?” A question common for CrossFit gyms, as if the only measure of fitness is 6-pack abs. So what do we do?

 

This is part five of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for the final piece.

– Scott, 8.11.2017

Friday, August 11, 2017


Friday Skill Work and More!

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

FRIDAY
Skill Work

Toes to Bar [Video]

Take 10 minutes to practice technique:

– Work on the kip swing (arch to hollow).
– Work on pushing down on the bar.
– Work on getting hips behind the bar before attempting the movement.
– Work on recovery after T2B– fall into arch, push down on bar, and wait for hips to get behind the as the legs raise.

• Newbies: work on the above tips.
• Intermediates: work on stringing 5-10 reps for 3-5 sets.
• Experienced: work on a few unbroken sets.

Conditioning
For Time:
50 Alternating Dumbbell Snatch (#50/35)
100 Double Unders
200m Dumbbell Farmer’s Carry

Toes to Bar

Thursday, August 10, 2017


Thursday brings Squats and Conditioning!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

THURSDAY
Strength

Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Start at 50% and try to increase 10% each set. Do not increase past the 10%.

Conditioning
5 Rounds For Total Time:
• 12 Calories, Row or Airdyne
• 10 Hang Power Cleans (#115/75 Rx; #145/100 Rx+)
• 22 Air Squats
• Rest 2 Minutes

Back Squats

Wednesday, August 9, 2017


Power Snatch and Conditioning for midweek!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

WEDNESDAY
Strength

Power Snatch [Video]
3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+)
1 Set of Max Reps T&G Power Snatch (#115/75 Rx; #135/95 Rx+)

Conditioning
3 Rounds For Time:
• Run 400 meters
• 15 Overhead Squats (#95/65)
• 15 Lateral Barbell Burpees

Power Snatch

Tuesday, August 8, 2017


Power Cleans and Conditioning for Tuesday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

TUESDAY
Strength

Power Clean [Video]
3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+)
1 Set of Max Reps T&G Power Cleans (#135/95 Rx; #155/105 Rx+)

Conditioning
3 Rounds:
In 4 Minutes Complete:
• Row 500 meters
• 16 Pull-ups (6 Muscle-ups for Rx+)
• 16 Box Jumps (24″/20″)

Power Cleans

Monday, August 7, 2017


Push Press and Conditioning for Monday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

MONDAY
Strength

Push Press [Video]
3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
1 Set of Max Reps Push Press (#95/65 Rx; #115/75 Rx+)

Conditioning
3 Rounds For Time:
• 40 Dumbbell Walking Lunges (#50/35)
• 30 Hand Release Push-ups
• 20 Dumbbell Push Press
• Run 400 meters

Push Press

Sunday, August 6, 2017


Sunday Funday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

SUNDAY
Partner Workout
1 Minute of Shoulder to Overhead (#95/65 Rx; #135/95 Rx+)
2 Minutes of Box Jumps (24″/20 Rx; 30″/24″ Rx+)
3 Minutes of Wall Ball Shots (#20/14 Rx; #30/20 Rx+)
4 Minutes of Rowing for Calories
3 Minutes of Wall Ball Shots
2 Minutes of Box Jumps
1 Minute of Shoulder to Overhead

Buy-out: Sled Push Ohio Street. Group up in teams of 3-4. Choose weight.

Saturday, August 5, 2017


Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, 10am Open Gym

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

SATURDAY
Partner Workout

Buy-in: Run 1 Mile together

30 Power Cleans (#135/95 Rx; #185/115 Rx+)
20 Power Cleans (#185/115 Rx; #205/125 Rx+)
10 Power Cleans (#205/125 Rx; #225/145 Rx+)

After each set of cleans complete 8 Burpee Muscle-ups or 16 Burpee Pull-ups

Buy-out: 200m Partner Carry any way possible.