Created In The lab

Are you training with a purpose or are you trying to win every workout training session? Competitions are for winning. Races are for winning. Training sessions are designed o make you better.

Week 5 Properly utilizing CrossFit during off season and training season and movements to back off of.

Off season can be a difficult time for athletes. They don’t know how to train and typically fall into one of two categories. They keep playing their sport and eventually burn out or get hurt. Or they sit around and don’t train anything and come into the season out of shape and struggle to get back to where they were before the season ended. How you should train matters during off season.

Training progress isn’t linear. Bad training are actually part of the process. A good coach accounts for these days in the program. How you react to these poor training days tells a coach who you are as an athlete and a person.

Episode 2 Pacing

The new, and hopefully improved podcast will focus on using CrossFit to train for things outside of CrossFit. My focus currently is on running and how I’m using CrossFit to make me a better runner. Weekly episodes will be posted on Mondays and I’ll discuss my training calendar and what my CrossFit workouts as well as my running workouts look like. Stay tuned for weekly episodes as I detail this training.

This episode we decided to talk about different squat cycles. Between me and Joe we have tried multiple squat programs and have found pros and cons with each. We talk about the way we squat in our own programs now and why we do it. Hope you enjoy two bros talking about all things squat! Don’t forget to subscribe to this podcast and follow us on social media, @crossfitdcl, @dclmattyb, @stayrelentlessap, and @joeb

In this episode me and Joe discuss some recent competitions that we have attended. What did we like, we did new not like, what we believe could have been better. On of the most important aspects of being the best at what you do is critiquing what goes on around you and improve what you are doing but seeing what you can improve on. Hope you enjoy this weeks episode.

Today me and Joe sit down to talk about different Fads in CrossFit, from what shoes one would wear to wearable technology. Joe and I have a lot of experience working and seeing athletes use a lot of different tools and offer some insight as to when and how one should use these tools.

Joe and Insit down and talk about our reaction to the 2021 NoBull CrossFit Games. What did we like? What did we hate? How well designed was the test.

CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review

CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd

Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 400m run 4 squat snatches

Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 ring muscle ups

Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders

Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bike

Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar

Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders

Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute 2 3-6 power snatches (135/95) minute 3 3 ring muscle ups or 6 ring dips

Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min rest 4 deadlifts (265/185) 4 handstand push ups

Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups

Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar

Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts

Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike

Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups

Hang snatch from below knee skill development 5 RFT 5 hang squat snatches (115/75) 10 box jump overs (30/24) 15 pull ups

Pause front squat 2RM, 4 RFT 12 push presses (95/65) 16 back rack lunges 50 double unders

Front squat 5x5 75%, 50 bar facing burpees, then 4 rounds 10 overhead squat (95/65) 15 chest to bar pull ups, then 400m run

Pause Clean 2” skill development. 12/10/8/6/4/2 sandbag cleans 20/15, 18/13, 16/12, 14/10, 12/9, 10/8 assault bike calories

Push jerk 3RM, 20 min amrap 4 handstand push ups, 8 toes to bar, 12 Dumb Bell hang clean and jerk (50/35)

Pause Snatch 2” skill development. 10 RFT 9 thrusters (95/65) 35 double unders

Front Squat 3RM, 4 RFT 10 power cleans (165/115) 50 sit ups 25 wall balls (20/14)

Back squat dynamic effort 8x2 85%, 15 min amrap toes to bar, 35 double unders, deadlifts (225/155). Rep scheme for toes to bar and deadlift 4,8,12,16,20...

Squat snatch skill development, 4 RFT 400m run, 15 overhead squats(95/65), 15/11 calorie bike

Push Press 1RM, 15 HSPU 30 DB overhead lunge (50/35) 9 kb SDHP, 12 HSPU 30 foot overhead DB lunge 13 SDHP 9 HSPU 30 foot overhead lunge 15 KB SDHP

Power clean skill development. 5 RFT 5 power cleans (185/125), 10 chest to bar pull ups, 15 box step ups (24/20”) (50/35#)

Back squat dynamic effort 7x3 80%, 4 rounds every 4 minutes complete 15/12 calorie bike, 8 push presses (115/75) 4 bar muscle ups

Hang snatch skill development. 6 min amrap 20 OH lunges 50m farmers carry 20 sit ups, 6 min amrap 15 hang power snatch 50m farmers carry, 20 sit ups 6 min amrap 10 squat snatch 50m farmers carry 20 sit ups

Pause push press 2 RM, 5 RFT 4 power cleans (185/125) 7 handstand push ups, 11 box jumps (30/24)

Hang clean skill development. 30 RFT 5 wall balls, 3 toes to bar, 1 deadlift (315/205)

Pause Back squat 2RM, 4 RFT 15 thrusters (95/65), 12 bar facing burpees, 400m run

Back Squat 5x5 75%, 10 minute amrap 10 shoulder to overhead (135/95) 10 DB step ups (50/35) (24/20”) rest 2 minutes 10 minute amrap 10 HSPU, 10 front squats (135/95)

Power clean skill development, 4 RFt 10 power cleans (155/105), 20 box jump overs (24/20), 30 sit ups

Push Press 3RM, 30/23 calorie bike, then 4 rounds 16 dB alternating snatches 12 chest to bar pull ups, then 20/15 calorie bike

Power snatch skill development, 5 RFT 15 power snatches (75/55),12 toes to bar, 9 bar facing burpees

Back squat 3RM, 3 RFT 15 deadlifts (225/155), 30 wall balls, 60 double unders

50 calorie bike, 50 toes to bar, 40 box jump overs (24/20), 40 pull ups, 30 wall balls, 30 bar facing burpees, 20 hang power cleans (155/105), 20 GHD sit ups, 10 shoulder to overhead, 10 bar muscle ups.

Clean 1 rep max, Isabel 30 snatches for time (135/95)

Deficit hand stand push up 7 x 1 increasing height. 20 min amrap 5 handstand push ups, 10 weighted step ups, 15 weighted sit ups

Snatch 1RM,5 RFT 10 overhead squats 95/65 200m run 10 C2B pull ups