SQUAT THERAPY CLINIC SUNDAY JUNE 25TH

Brian from ATP will be running a clinic on Sunday June 25th from 8:00 am – 10:00 am. This clinic is designed to help athletes break through strength plateaus and address common faults in squatting technique.

This seminar is for athletes that want to improve hip/knee/ankle mobility and strength with the underlying theme of improving squat mechanics for a strong/pain free pattern.

Basic outline would be:
– Quick anatomy/function on main muscles of the hip, knee, ankle and how they function through a squat.
– Active/Passive mobility in a squat and how limited active presents risk of injury.
– Cues/Patterning as it relates to good mechanics and loading (using the right muscles at the right times)
– Hands on portion going through mobility/accessory drills for the squat.

The schedule will be modified on that day:
Olympic Lifting Class will be at 10:00 am
CrossFit Class will be at 11:00 am (only one class)
Kids Do Work will be at 12:15 pm

To sign up for the clinic and fix your squat sign up here!

NEW STRENGTH PROGRAM

We’ll be adding to our normal class WOD option a Strength Program on Mon-Wed-Fri. This year we’ll be following the old school, tried and tested 5-3-1 Method created by Jim Wendler. 

The program is simple and effective. Long lasting strength requires patience and commitment. This is not a put 50 lbs on my back squat in 4 weeks type of program. Done correctly it builds strength that will last and translate to your CrossFit performance. 

Here’s a quick explanation of how we’ll be implementing it.

First you need to find your current 1 Rep Max in the following lifts: Strict Press or Push Press, Deadlift or Trap Bar Deadlift, Bench Press or Clean Grip Bench Press and finally the Back Squat or Front Squat. These have to be your CURRENT maxes, not what you think you can do or what you did in college. 

If you are more interested in your strength gains to aid your Olympic Lifts I’d suggest: Push Press, Deadlift (clean grip), Bench Press (clean grip) and Front Squat.

If you are more interested in power lifting strength I’d suggest: Strict Press, Deadlift (traditional or Trap Bar if you historically have back issues), Bench Press (any width) and Back Squat (high or low bar). Feel free to change things up but stick to the same lift for at least 1 cycle at a time.

You will have the next two weeks to find these numbers. It doesn’t matter if you find your 1 Rep, or 3 Rep or 5 Rep – there is a 1 Rep calculator that you can plug it into. If you’re new to strength training it is a safer option to find a 3 Rep max for now. 

Second, you will download the free 5-3-1 app or if you prefer an Excel spreadsheet for it. I’ve been using the app and it’s incredibly convenient to use while training. You will enter in your new maxes that you’ve established and the App/Spreadsheet does the rest, filling in the numbers you will be using for the workouts. The workouts will be based on 90% of your 1 Rep Maxes. 

Here’s what the schedule will look like:

Cycle 1 / Week 1

Monday – Strict Press or Push Press and 2 Accessory Lifts that I’ll program in
Wednesday – Deadlift or Trap Bar Deadlift and 2 Accessory Lifts
Friday – Bench Press or Clean Grip Bench Press and 2 Accessory Lifts
Monday – Back Squat or Front Squat and 2 Accessory Lifts

Cycle 1 / Week 2
Wednesday – Strict Press or Push Press and 2 Accessory Lifts that I’ll program in….
It will repeat in this fashion. 

You will be training 1 Primary Lift and 2 Accessory Lifts on each day. 

Week 1 – 3 Warmup Sets – Work Set 1 x 5 reps, Work Set 2 x 5 reps and Work Set 3 is as many reps as you can do at the % / weight that is prescribed for you. The last work set will be done in an AMRAP fashion. You will log this set each time. After your work sets you will do the accessory work that is prescribed for that day.

Week 2 – Same routine but now it will be 3 reps.

Week 3 – Work Set 1 is 5 Reps, Work Set 2 is 3 Reps and Work Set 3 will be an AMRAP again but at close to your 1 Rep (95%)

Week 4 – This is important, it will be a Deload week that will be 3 work sets with no AMRAP and done at much lower %’s. The Deload week is to ensure that you recover fully from the previous 3 week and can now attack the next cycle and continue to make progress.

Now you are ready to start a new cycle. You will add 5lbs to your Press and Bench maxes and 10lbs to your Deadlift and Squat numbers. 

For example in Cycle 1 / Week 1 you were prescribed 5 Reps @ 100lbs on your Bench Press, in Cycle 2 / Week 1 you will now be doing 5 Reps @ 105lbs on your Bench Press.

You will continue in this fashion until you hit a wall in your progression (ie you can not perform the prescribed weights). When we get to this point we’ll simply start over with our new maxes (but using 90% of them) the same as the first week in the program. I’ll post more on the subject as we progress but I encourage anyone who wants to really learn more about it to read one Wendler’s books. 

For now the most important thing is to find your 1 Rep Maxes and record them. If you have any questions ask me in class or shoot me an email @ info@crossfitstamford.

AP

2017 INTRAMURAL WEEK 5 – 17.5 RESULTS

The scoring is the combined Rx and Sc Teams Total Points. 

Individuals are ranked by their placement (1st place = 18 points…) Team Score is the combined point totals for each individual. 

At the end of 5 Weeks the Team with the highest point total will be the winner. 

Week 5 – 17.5 Winner is the Night Team – Night Terrors!

After 5 Weeks:
Night 414 + 117 = 531
Morning 437 + 93 = 530
Noon 334 + 83 = 417

After 5 Weeks the Night Team wins by a single point! In 6 months we’ll do them all again and see who wins the rematch.

TOTALS POINTS PLACE
Night 117 1st
Morning 93 2nd
Noon 83 3rd

 

Rx TEAMS POINTS PLACE
Night 73 1st
Morning 52 2nd
Noon 46 3rd

 

Sc TEAMS POINTS PLACE
Night 44 1st
Morning 41 2nd
Noon 37 3rd

 

PLACE NAME TEAM SCORE POINTS
1 Johnnie Noon 8.53 18
2 Stotler Night 9.52 17
3 Erica Night 9.53 16
4 Capo Night 10.02 15
5 Chris L Morning 10.10 14
6 Melissa L Night 10.50 13
7 Olivia Morning 11.10 12
8 Katie Night 11.24 11
9 Alicia Noon 11.44 10
10 James Noon 12.10 9
11 Rachel Morning 12.20 8
12 Nick D Morning 12.36 7
13 Matt B Morning 12.40 6
14 Todd MASTER Morning 15.26 5
15 Pedro Noon 17.18 4
16 AP Noon 18.29 3
17 Greg MASTER Noon 38.55 2
18  Scott MASTER Night 3R + 10 1

 

PLACE NAME TEAM SCORE POINTS
1 Elena Morning 616 15
2 Adam S Night 577 14
3 Hilary Night 576 13
4 Matt Z Noon 574 12
5 Chris L Noon 573 11
6 Lee Noon 572 10
7 Stephanie S Morning 537 9
8 James S Morning 532 8
9 Jeremy L Night 528 7
9 Sara Night 528 7
11 Lady Morning 497 5
12 Candie/Danielle Morning 493 4
13 Tom M Night 440 3
13 Brian Noon 440 3
15 Randle Noon 358 1

2017 INTRAMURAL WEEK 4 – 17.4 RESULTS

The scoring is the combined Rx and Sc Teams Total Points. 

Individuals are ranked by their placement (1st place = 18 points…) Team Score is the combined point totals for each individual. 

At the end of 5 Weeks the Team with the highest point total will be the winner. 

Week 4 – 17.4 Winner is the Morning Team – Daybreak Destruction!

After 4 Weeks:
Morning 437
Night 414
Noon 334

Rx TEAMS POINTS PLACE
Morning 66 1st
Night 57 2nd
Noon 46 3rd
     
Sc TEAMS POINTS PLACE
Morning 50 1st
Night 40 2nd
Noon 32 3rd
     
TOTALS POINTS PLACE
Morning 116 1st
Night 97 2nd
Noon 78 3rd

 

PLACE NAME TEAM SCORE POINTS
1 Johnnie Noon 227 18
2 Garrett Morning 210 17
3 James Noon 206 16
4 Olivia Morning 203 15
5 Phil Night 201 14
5 Katie Night 201 14
7 Chris L Morning 198 12
8 Capo Night 197 11
9 BK Night 196 10
10 Nick Morning 194 9
11 Erica Night 193 8
12 Doug Morning 191 7
13 Todd MASTER Morning 189 6
14 Alicia Noon 187 5
15 Pedro Noon 173 4
16 Greg MASTER Noon 167 3
17 MASTER Night 0  
18 OPEN Noon 0  

 

PLACE NAME TEAM SCORE POINTS
1 Jeremy Morning 286 15
2 Pizza Marco Night 284 14
3 Kyle Morning 281 13
3 Charles Noon 281 13
5 Spencer Morning 268 11
6 Pizza Mike Night 248 10
6 Meg H Noon 248 10
8 Anthony L Night 247 8
9 Elena Morning 234 7
10 AP Noon 230 6
11 Adam S Night 228 5
12 Steve A Morning 225 4
13 Isrrael Night 224 3
14 Kirby Noon 221 2
15 Matt Z Noon 210 1

2017 INTRAMURAL WEEK 3 – 17.3 RESULTS

The scoring is the combined Rx and Sc Teams Total Points. 

Individuals are ranked by their placement (1st place = 18 points…) Team Score is the combined point totals for each individual. 

At the end of 5 Weeks the Team with the highest point total will be the winner. 

Week 3 – 17.3 Winner is the Night Terrors!

After 3 Weeks:
Morning 321
Night 317
Noon 256

Rx TEAMS POINTS PLACE
Night 64 1st
Morning 58 2nd
Noon 53 3rd
     
Sc TEAMS POINTS PLACE
Night 56 1st
Noon 38 2nd
Morning 36 3rd
     
TOTALS POINTS PLACE
Night 120 1st
Morning 94 2nd
Noon 91 3rd

 

PLACE NAME TEAM SCORE POINTS
1 Phil Night 119 18
1 Johnnie Noon 119 18
3 Olivia Morning 117 16
4 James Noon 105 15
5 Capo Night 97 14
6 Jari Morning 94 13
6 Parent Night 94 13
8 Stotler Night 93 11
9 Chris L Morning 92 10
10 Nick Morning 87 9
11 Ossi Night 83 8
12 Alicia Noon 82 7
13 Garrett Morning 81 6
13 Pedro Noon 81 6
15 Todd F MASTER Morning 80 4
15 AP Noon 80 4
17 Greg MASTER Noon 43 3
18 MASTER Night 0 0

 

PLACE NAME TEAM SCORE POINTS
1 Kyle Morning 166 15
2 Pizza Mike Night 118 14
2 Pizza Marco Night 118 14
2 JJ Noon 118 14
5 Adam S Night 105 11
6 Jeremy Night 100 10
7 Ed M Morning 96 9
8 Meg H Noon 94 8
9 Kim B Night 93 7
9 Adam O Noon 93 7
11 Charles Noon 92 5
12 Blair Morning 80 4
12 Sean C Morning 80 4
12 Greg K Morning 80 4
12 3 Athletes* Noon 80 4
         
  *Tamara, Matt Z, Kirby      
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