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Not locations… URLs! Check us out here:
http://www.redblackgym.com
El OSO
Whitney and the Bear tango with weight.
RBG 01-17-11
A. Warmup (thanks Coach Holley):
-10 dual KB deadlift (24kg/16kg)
-10 dual KB clean & press (24kg/16kg)
-10 strict pullups
-10 ring pushups
-10 good mornings (45# barbell)
-Butcher Push down and back (270/230)
B. The Bear: 5 rounds for max weight:
*7 sets of the following:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
*Explanation: You may break up the movements as much or as little as you like. Ex: Clean to thruster to back squat to back thruster. OR you may execute as described above. The only rules are: You may not drop the bar during a round (not even to re-grip) and the bar may not rest on the ground. You may rest anywhere else (front rack, back rack, bar in hip crease). Go heavy or go home.
One week closer to…
GGRX 01-14-11
A. Warmup: Ladder 1-5-1:
-KB clean & press R
-KB clean & press L
-Goblet squat
-Swing
-Pullup
(Perform one of each, then 2 of each, then 3 of each, working up to 5 of each, then back down the ladder finishing with one of each movement).
B. Barbell Rollouts 3×10 @ 95#
C. Tabata:
-Split Squat (alternate leg each round)
-Handstand Hold
-Dumbbell Cluster (clean+thruster – 1 DB only 35#/25# – switch hands every round)
D. Extra Credit: Plank Varaiations: Hands, Elbows, Knees to elbows, side, etc. 3 minutes.
The workout is the warmup…
Walt and the snatch-grip deadlift: push your knees back out of the way and lead with the shoulders.
SICFIT 01-13-11
A. Warmup (2 rounds):
-20 x one-arm DB floor press
-20 x DB renegade rows
-10 x strict pullups
-10 x sandbag power cleans
-20 x lunge with sandbag
-20 x air squat
B. Snatch/Clean Work
-5×2 snatch-grip deadlift (hook-grip)
-5×2 deep clean deadlift (on 3″ platform, hook-grip)
-5×2 snatch balance
-5×2 split jerk
Notes: Go HEAVY on the deads. Check in on your midline stabilization. Go light on the SB and work on speed and pushing yourself under the bar. FOOTWORK is crucial here. FOOTWORK is also the primary focus on our SJ today. If you don’t have the FOOTWORK, drop weight.
OlyAthlete Seminar, 1-30-11
OlyAthlete is proud to host a 1 day seminar in Austin, TX in conjunction with CrossFit Central. The seminar will be led by Chad Vaughn (2-time Olympian, 6-time National Champion, and the American Record Holder in the Clean and Jerk) and Ursula Garza (Senior International Coaches and former national record holder in the Clean and Jerk).
The seminar is open to anyone who wants to improve their Olympic Lifts and/or coaching. We offer significant platform time, and the unique opportunity to be observed and coached while performing actual lifts. Space is limited to 30 participants, with at least 1 coach to every 6 participants. Reserve your spot today!
Host Facility
CrossFit Central
6205-A Burnet Rd.
Austin, TX 78757
Map and Directions
Schedule
- 8:30 AM- 5:30 PM (w/ 1 hour lunch)
- Biomechanical Analysis of the lifts
- Progressions for the Snatch
- Progressions for the Clean
- Progressions for the Jerk
- Supplemental exercises for the lifts
- Personal platform time with training weights
Cost
$300/ person
***If you live in Austin and the surrounding areas, you need to sign up for this — it is an amazing opportunity to work with some of the best in the world. You would be a fool not to.***
SICFIT 01-11-11
A. Warmup / Roll-out / Mobility (shoulders)
B. Warmup continued: 15 Man-Makers unbroken @ light weight
C. 3 rounds for time:
-15 hang power clean @ 135/95
-15 burpees
D. 3 rounds for time:
-10 HSPU
-50 double-unders
90 squats, or: Where are my legs?
New toy courtesy of Rob Orlando! Photographs (well-done!) courtesy of Coach Gregory.
SICFIT 01-10-11
Warmup: Easy jog and kettlebell work for about 10 minutes.
A1. Overhead squat 3×5
A2. 15 pushups as fast as possible
B1. Front squat 3×5
B2. 15 pullups unbroken
C1. Back squat 3×5
C2. 15 squat jumps as fast as possible
*Method: Move from OH squat to pushups with NO REST in between. Rest 3 minutes between sets. Same for B1-B2 and C1-C2.
*For each set of squats, INCREASE weight on the bar. Example sets might look like this: OHS 135×5, OHS 155×5, OHS 185×5, FS 225×5, FS 255×5, FS 285×5, BS 325×5, BS 355×5, BS 375×5.
Questions? Comments? Feedback? E-mail us and let us know! info@sicfitaustin.com
Five-Test Friday
Whitney, Mark, Ingrid, Chardonnay, Brittany and Firas catch up on their homework. Why? Coach said so.
SICFIT 01-07-11
A. Warm up on your own: 15 minutes.
B. You have 5 minutes to complete each of the following tests. Rest exactly 3 minutes between each test.
-50 burpees.
-100 KB snatch (24 kg/16kg)
-150 wall balls (20#/14# – 10 ft. target)
-200 double unders
C. Tabata team run: 20 seconds on, 10 seconds rest for 8 rounds. Take a 20# and 14# medicine ball with you on the runs. The med balls must stay off the ground for the duration of the Tabata cycle.
And this is what we saw leaving the gym. A perfect start to Friday:
Oly Practice
Can you name this SICFIT Austin athlete? Hint: She’s soooo LA.
SICFIT 01-06-11
A. Warmup: Small and large shoulder circles forwards and backwards with 10#/5# plates x10 each; figure-8 with 25#/15# plate 30 seconds each direction; PVC pass-throughs x10 and dislocates x10; 20 OHS with PVC; cossacks 1 minute; 30 KB swing 24 kg/16/kg; 20 KB goblet squats; inch worm with scorpion x2; 5 wall walks.
B1. Hang clean 3×3
B2. Split jerk footwork practice with PVC 3×10
Snatch Complex:
C1. Power snatch x3
C2. Overhead squat x3
C3. Hang snatch x3
*Repeat this complex 3 times. Hook grip everything.
DO YOU KNOW YOUR TGU?
The Turkish Get Up (TGU) as explained by Jeff Martone
-Part I: http://www.youtube.com/watch?v=1AWdpfbhCPI
-Part II: http://www.youtube.com/watch?v=0BiYV01Odi8&feature=related
Rest day.
| 1815 | Federalists from all over New England, angered over the War of 1812, draw up the Hartford Convention, demanding several important changes in the U.S. Constitution. | |
| 1861 | The merchant vessel Star of the West sets sail from New York to Fort Sumter, in response to rebel attack, carrying supplies and 250 troops. | |
| 1904 | American Marines arrive in Seoul, Korea, to guard the U.S. legation there. | |
| 1914 | Henry Ford astounds the world as he announces that he will pay a minimum wage of $5 a day and will share with employees $10 million in the previous year’s profits. | |
| 1917 | Bulgarian and German troops occupy the Port of Braila. | |
| 1919 | British ships shell the Bolshevik headquarters in Riga. | |
| 1920 | GOP women demand equal representation at the Republican National Convention in June. | |
| 1921 | Wagner’s “Die Walkyrie” opens in Paris. This is the first German opera performed in Paris since the beginning of World War I. | |
| 1923 | The U.S. Senate debates the benefits of Peyote for the American Indian. | |
| 1925 | Nellie Tayloe Ross of Wyoming is sworn in as the first woman governor in the United States. | |
| 1936 | Daggha Bur, Ethiopia, is bombed by the Italians. | |
| 1942 | U.S. and Filipino troops complete their withdrawal to a new defensive line along the base of the Bataan peninsula. | |
| 1947 | Great Britain nationalizes its coal mines. | |
| 1951 | Inchon, South Korea, the sight of General Douglas MacArthur’s amphibious flanking maneuver, is abandoned by United Nations force to the advancing Chinese Army. | |
| 1952 | Prime Minister Winston Churchill arrives in Washington to confer with President Harry S. Truman. | |
| 1968 | U.S. forces in Vietnam launch Operation Niagara I to locate enemy units around the Marine base at Khe Sanh. | |
| 1969 | President Richard M. Nixon appoints Henry Cabot Lodge as negotiator at the Paris Peace Talks. | |
| 1971 | President Richard M. Nixon names Robert Dole as chairman of the Republican National Party. | |
| 1982 | A Federal judge voids a state law requiring balanced classroom treatment of evolution and creationism. |
Let’s try a little Litvinov…
REMEMBER ATHLETES: Keep the heavy days heavy; the hard days hard. Keep the light days light; the easy days easy. Stay out of the middle. The middle will kill you.
SICFIT 01-04-11
A. Warmup: Run Hancock x2 w/dumbells (35/25), [5 TGU each arm, 5 windmills each arm, 5 one-leg RDL each leg, 5 HSPU, 20 supermans and 20 DB situps] x2.
B. LitviCleans (variation on a Litvinov workout):
-Perform 8 unbroken cleans and then sprint 250 yds. Rest 3 minutes. Repeat for a total of 4 sets.
*For the cleans, use a barbell, dumbells (50#/35#) and kettlebells (24 kg/20kg) to mix things up. Choose a different apparatus every round.
C. Sled drags with kettlebell: 15 yds with KB in one hand (suitcase hold). Come back with KB in the other hand. 15 yds. with KB in overhead position, come back back in the other hand.
