12 Nov 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

 

11 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch)
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
(https://www.catalystathletics.com/exercise/394/Hip-Snatch/)

5 Rounds for time:
100′ Farmers Carry
10 KB Front Squats
20 Reverse V-ups

Get Mean is Happening–CrossFit in Manhattan, KS 

10 Nov 17

Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 2 reps @ 80%

In teams of two, partners alternate to complete 3 rounds each of:
25 Kettlebell Swings (70/53#)
15 Ring Dips
5 Cleans (185/135#)

Get Mean is Happening–CrossFit in Manhattan, KS

9 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

8 Nov 17

Every 2 Minutes for 10 Minutes:
Sets 1-4: Tempo Bench Press x 3-4 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Set 5: Bench Press x Max reps @ today’s working weight (no tempo)

Complete the following for time:
63 Double-Unders (189 singles)
21 DB Thrusters (50/35#)
21 Toes-to-Bar
45 Double-Unders (135 Singles)
15 DB Thrusters
15 Toes-to-Bar
27 Double-Unders (81 Singles)
9 DB Thrusters
9 Toes-to-bar

Get Mean is Happening–CrossFit in Manhattan, KS

7 Nov 17

Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

AMRAP in 12 Minutes:
16 Front Rack Reverse Lunges (135/95#)
8 Pull-ups
4 Strict Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

6 Nov 17

Every 2 Minutes for 12 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 3 reps @ 85-88%

In teams of three, complete 5 sets each of:
350 Meter Row
12 Burpee Box Jump-Overs (24″/20″)
10 Alternating DB Snatches(50/35#)
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Get Mean is Happening–CrossFit in Manhattan, KS

5 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS 

4 Nov 17

Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

3 Rounds for time of:
5 Muscle-ups
10 Cleans (135/95#)
20 Box Jumps, 24/20″

Get Mean is Happening–CrossFit in Manhattan, KS

Get Strong, Not Old!

Okay, I’ll admit it. I ain’t some young pup anymore. If you’re in the 40+ crowd like me you may have noticed some things. A cut or a bruise takes forever to heal it seems. When I was a kid it felt like those types of things would heal overnight. I’ve also noticed hair growing at an exponential rate in areas where it never grew before (if you’re wondering, I’m talking about nose and ears… not sure ladies have this problem, and if they do they manage there grooming impeccably as I’ve not noticed it).

What to do about this getting old thing? Well, I for one would like to stay above ground as long as God wills it to be. That being said I have to do my part to stay on the sunny side. It’s not a well know thing, or something that is talked about in the health community (ie. doctors, physical therapist, etc.), however gaining and maintaining muscle mass is a darn good way to prevent many diseases that come with aging. If you’re interested in the technical and scientific wizardry of how and why, you can read all about it here so I’m not going to go into all the details.

So the idea is if you’re young, take advantage of your resilient youth to gain as much muscle mass as possible (ladies, don’t worry about looking like some manly freak… I’ll touch on this next week) and maintain it into old age. If you’re older and following my path in life, it’s never to late to start. You CAN add muscle at any age.  Now if you’re thinking, “Well, I need to shed a few pounds first before I start strength training” don’t do it like I stupidly did years ago by cutting calories but doing little to no exercise. That leads to a horrible, skinny-fat look that doesn’t do much for your overall health. Focus on strength and eating right and weight will come off, or maybe not come off but be replaced with muscle. I noticed this as weight stayed the same but my pants kept getting looser over time.

Now you may wonder, “Well what program should I do to gain muscle mass and strength?” Well only you can decide that. If you’re new to exercising then about any program is going to give you results. If you primarily want to gain strength and muscle as fast and efficiently as possible (although very repetitive… some call that “boring”), go with a traditional strength program.  If you want to get a mix of strength and conditioning with an ever changing variety that keeps things interesting go for a program like CrossFit. Having trouble deciding? This article will help you figure out what interests you the most. I for one like the idea of starting with strength, then when things start to plateau switch over to CrossFit. Then if you get to the point where you’re rocking at CrossFit and want to take your game to the next level, switch back to strength training for a while and then switch back to CrossFit to see what kind of new PR’s (personal records) you can crush in their WOD’s (Workout of the Day). Or do both strength and CrossFit at the same time (just know your limits so you don’t overtrain). Whatever floats your boat.

In other words, just get out there and do something other than just walking/running. Build some muscle. Look forward to becoming a bad ass grandma or grandpa, or just enjoy being able to tell some young whipper-snapper that you don’t need their help carrying your own grocery bags in your 70’s and 80’s. Just set some short term and long term goals (mine is to be around to enjoy playing with my kids, grand-kids, and great grand-kids someday) and work towards accomplishing them.

Till next week…. stay healthy, stay happy, and stay strong! ~Ryan

Past blogs