I will be coaching the 6 and 7 am classes tomorrow at our Santa Clara location. Hope to see you there.
Workout for Thursday:
Work up to Heavy 3 Rep Push Press (push press is a "dip, drive, and then a press")
RxD
5 Push Press (135/95)
5 burpees
max rounds in 3 minutes, rest 1 minute and repeat for a total of 4 rounds.
Int.
5 Push Press (95/65)
5 burpees
max rounds in 3 minutes, rest 1 minute and repeat for a total of 4 rounds.
Scale
5 Push Press (<75)
5 burpees
max rounds in 3 minutes, rest 1 minute and repeat for a total of 4 rounds.
Lets talk programming for a second. NorCal CrossFit programs for its general member base. We do CrossFit. Constantly varied, functional movements, executed at a high intensity. For those interested in Strength, Running, Competing ...we have clubs set up to help. On this quick note we will talk about the movements that build up the bulk of what we do.
Functional movements.
Many people believe their movements are functional. The convetional gym would say a calf raise or bicep curl is functional. Is it functional? Maybe....I'd say most likely not. In life we will never perform an isolated bicep curl or JUST a calf extension. Do we see these in the real world...absolutely. However they are always combined with additional muscles and movements.
For us, we want to perform movements in the gym that most transfer to movements that you find outside the gym. We also want movements that are unique in their ability to produce power. What is power. Power is the force (load) you move TIMES the distance you travel with it DIVIDED by how long it takes you to move it.
We want movements that produce a lot of power. Power is equal to intensity, intensity gives us the results.
Movements that you see come up in our programming move large loads, long distances, relatively quickly. An example is a thruster. WOW we can move a relatively large load, a very far distance, and can do it pretty quickly. Imagine trying to produce the same amount of power a thruster does by doing calf raises, leg raises, or any other type of isolation exercise. It would be impossible. You simply can't move the same load, the same distance with the same speed through isolation. It requires multiple joints and muscle groups. In a nutshell....if you want to know what type of movements we generally put in to workouts, ask yourself. Does it move a large load long distances quickly. If it does, we probably put it in. Snatches, clean and jerks, and burpees are amazing examples of this. There is absolutely a place in our program for turkish get ups, shoulder presses, and other "slower" not as powerful movements. However the bulk of what we do relies on the athlete to produce power.
Coach Pat working the turkish get up with the 4:30pm class. Did I mention that he started them off with them using their shoes....hahah. It was a drill to see if they could balance an object while going through the desired range of motion.
