Weight Lifting

Wait... Lifting!

Anyone that knows us knows that we don't take ourselves very seriously and like to have a lot of fun but the underlying fact is that although we are having fun we are working our asses off at the same time! We started programming for the NI weightlifting autumn championship and some Varangians were following it and made some awesome strength gains, coming closer to the time it was Natalie and Jenni that decided to go for the full tilt and get themselves out there against other competitors to experience that atmosphere of everyone looking at no one else but you... Not as easy as it sounds!

So! Skipping forward to after all the hard work was done (we're not gonna give away all our secrets) two weeks before the event we held a mock session in which we only gave them the attempts of the lifts that they would be getting on the day and judged them very strictly on form, there was no music on and they had to warm themselves up and come up to the platform when called, sounds silly but a mock test can actually be more nerve racking than the real thing because there is none of the excitement and only the pressure.

How did the first one go? Completely as expected, the added pressure made subtle differences to their technique and I don't think they were too happy with their own performance even though we actually were. The goal of the mock wasn't to make them freak out or anything it was actually more about the Sunday after, when they came in we told them to just relax and have fun and BOOM! PR's and picture perfect lifts! All the hard work was done and we knew then that they were ready for the Saturday after.

Programming now must seem very strange to lifters, you don't really feel like you're doing anything as the rep schemes are basically non existent and technique work is pretty much standard as we're not about to change something the week before a comp. Skipping forward to the next mock competition on the Tuesday, the girls completely nailed it! we all agreed if they went out and did that on the day we would all be ecstatic, although Jenni was left with a slightly aggravated shoulder after a spilt jerk attempt we now had to be weary of and we still hadn't taught Natalie how to not swear...

The Thursday before the day the girls naturally both felt sick and had the worst training session of their lives, which is nothing to be shocked about, you just have to have the attitude that the more that goes wrong in the gym the less chance there is it will happen during your outing, remember the 6 P's "PROPER PLANNING PREVENTS PISS POOR PERFORMANCE". On to the actual day, we went to the gym for the usual pep talks and mess about to make sure we had everything and Tomek gave them performance enhancing drugs (he actually didn't, he gave them supplements, but they just took them without even asking!! Street smarts much!? and he made them a cake... Who does that!?!?) they both weighed in 1kg lighter than they needed to be so two happy girls already, then onto the best part after weigh in.... FEEDING TIME! Waiting to warm up was the hardest part although it was great to watch some of the other lifters and hang out in the warm up area (best place to have fun and learn).

Jenni went first, hitting perfect snatches in the warm ups as it got closer to the time to lift the squat got less and less until it eventually became power snatches, was no surprise as everyone knows that getting under the bar at times is stressful enough without doing it for three dudes with a pen and paper. First two snatches hit tremendously and she caught her third attempt which was her current PR but just lost it behind her! Damn good lifting. During the warm up for her clean & jerk Jenni bent down to set up for the lift and got a stabbing pain in her kneecap, quite a regular thing for her with her hypermobility but timing was a little bit unfair! We rested it and got her to walk around a bit and it seemed ok, so plan B was power clean and we now didn't have the luxury of any more warm up reps! All that in hand though and she went out and hit three for three with a new PR! BOOM!

Poor Natalie had been itching to warm up, quite literally ALL DAY! Finally she was in the next category and I think she was so excited to finally play with a barbell she completely forgot about having to lift! I have never seen someone so carefree in my life, I was quite concerned myself as she was told on the morning that she was not allowed to use a men's bar which she prefers. Warm up reps the same, the squat started disappearing for the snatch but she could comfortably hit her opening weight with good form and a nice confident dip... On to the platform she made the weight look like a PVC pipe! YES! Natalie's crazy strength is enhanced even more with adrenalin! Awesome! Two successful lifts and just missing the third we were all buzzing!

Back in the warm up room Natalie was hitting the BEST clean & jerks we've seen her do to date and still super relaxed it came to my favourite moment of the day... Natalie and myself dancing like idiots right in the middle of the spectators area... We had this in the bag! Out for her opening clean & jerk, she set up... Power clean... Split jerk with a stumble! But she locked it out and got her feet together! It would of counted in a CrossFit competition... But we're not at a CrossFit competition... This is weightlifting... Three red lights... No lift. Natalie came back to the corner with confidence though, she told herself she'd get it on the second attempt and she did, her instincts took over and she reverted back to her more confident push jerk, third and final lift she went out and hit it even sweeter than the last one!

Medal time and they both took home gold in their individual weight classes! Proof that hard work and dedication pays off! The strength gains that they have made has been worth every second and I am thinking that they have now inspired more people to just throw caution to the wind and just go for things! Because you don't know if you don't try! From us coaches and all Varangians WELL DONE!

Varangian Training: Week 7/8/15

Remember lifts during strength, strength during WOD's this week, and alllllll the squat cleans

MONDAY

Strength

Warm up
Squat
Wrist mobility
Hip opener
Gorilla kbell walk
Barbell front squat
Pop n drop

30 min to establish 3rm squat clean
7 min establish a 3rm clean pull

Stretch: Couch D.dog Pigeon Childs pose

WOD

Warm up
Wrist mobility
Lunge
Lunge jumps 3x10
MB pass

Establish a 2RM front squat 20 min time cap

WOD
5 MBC
5 burpees
5 kbell high pulls
10..
10..
10..
15..
15..
15..
Time cap 17 minutes

Stretch: Hamstring standing, Standing quad, Hanging Cat cow

 

TWO FOR TUESDAY

Strength

Warm up
PVC shoulder rotation
OHS
20 snatch drops
20 Snatch pulls
20 Repeat the last 3 with a barbell 2x 5 each

Build up to a heavy double on the snatch (aim at 85% rm) 8x2 snatch
1rm snatch pulls 6x2

Stretch: Hip opener Couch stretch Standing hamstring Shoulder ext.

WOD

Warm up
5 minutes
Lunges
Funny walks

10 min DU practice

WOD: 1

Run 1 mile for time
Once everyone returns, set up for:

WOD: 2
Wrist and shoulder mobility

10 thrusters
20 BF sit-ups
30 DU
Rounds for time 16 min cap 40/30

Stretch: Pretzel D.dog Quad and abductor stretch Shoulder ext.

 

WEDNESDAY

Strength

Warm up
Shoulder rotation
Jump squats
PVC front squat
Thruster
Barbell clean and jerk 3x 5 (empty bar)

1 clean 3 jerks (establish a 3 rm jerk without dropping the bar) 20 min

5x3 squat clean 15 min cap

Murrays cross drills 10 min cap

Stretch: Iron cross Pigeon Cat Cow

WOD

Warm up
Squat walks
Glute bridges
Shoulder rotation
Kbell:
2x 20 clean
3x 20 swing

Build up to a 3 rm back squat Build up to a 5 rm shoulder press

WOD
14 min AMRAP
3x DL
10 OB BURPEE
(120/80)

Stretch: D.dog Pigeon Couch Hang from a bar

 

THURSDAY - active rest

Technique WOD

Warm up
Plank
Dead bug
Side plank
Superman

Trunk Rotation exercise

Isometric hold exercise for trunk and shoulder strength

 

FRIDAY

All about SPEED AND AGILITY

Warm up with sprint drills

Speed drills

Ninja agility work

 

SATURDAY

Warm up
Dead bug
Side plank to extension

Sumo Deadlift 5x5

WOD
21,15,9,15,21
Box jump over
Push up
MB squat
Time cap: 18 min

Stretch: Quad standing Ankle/calf Hamstring sitting down Wide squat Sitting glute Breathing into the balls

 

SUNDAY

BEACH WOD!

10am Crawfords Country Park, Helens Bay Beach
Bring a friend! Be there or potentially lose GAINZ!

Varangian Training: Week 31/8/15

31/8/15

Interested in becoming a Varangian? Sign up for our Onramp beginners course starting 1st of September here:
https://goteamup.com/p/122585-crossfit-varangian/courses/

Find out more information on our Getting Started page

MONDAY

STRENGTH

Warm up
Ankle stretches
Hip openers
Resting squat
Deadbug
Plank

2x10 goblet squats
2x20 kb swing

Warm up with pause squats then:

- Back squat 5x5 (25mins)
- Strict press 5x5 (15mins)

Cool down with empty bar snatch grip presses 4 sets to failure

General stretches:
Cat/Cow
Pigeon
Downward dog
Couch
Hanging

WOD

Warm up
Multi directional lunges
High knees
Bear crawls

3 minute plank
2 minute hollow position

Wrist mobility

3 rep max hang clean (Don't drop bar)

WOD
20 front rack lunges (50/35)
20 push presses
20 front squats
10 front rack lunges
10 push presses
10 front squats
6 front rack lunges
6 push presses
6 front squats
Time cap: 14 mins

General stretches

 

TUESDAY

STRENGTH

Warm up
Hanging Leg lifts
Plank
Side planks
Deadbug raises

Kettlebell swing (Russian) 3x20

Deadlift 5x3
Pull ups superset ring dips, five sets to failure

General stretches

TWO FOR TUESDAYS

Warm up
Partner stretches
Shoulder circles
Shoulder pulses
Pull up bar: Active/passive hang Shoulder rolls

Skill work: Toes to bar/knee to elbow

WOD 1
10,9,8,7,6,5,4,3,2,1
Power clean (40/30)
Burpee
Air squat
Time cap: 12mins

WOD 2
5 min amrap Ohs (40/30)

General stretches

 

WEDNESDAY

STRENGTH

Warm up
Hip openers
Ankle stretches
Deadbug
Planks
Push ups

Goblet squats 2x20
Kettlebell swings 3x20

Warm up to a heavy single then perform:

Powerlifting back squat 5x3
Bench press 6x8
Pull ups/HSPU

General stretches
Banded stretches
Myofascial release on pecs/shoulders

WOD

Warm up
Partner stretches
Wrist mobility
Shoulder dislocates
Hip openers
Couch stretch

Empty bar:
Snatch 2nd pull
Snatch grip press
Ohs
Drop snatch

Snatch: 1 rep max

WOD
12 min amrap
3 deadlifts (120/80)
20 DU
3 deadlifts
20 DU
3 deadlifts
20 DU
6 deadlifts
20 DU
6 deadlifts
20 DU
6 deadlifts
20 DU
9 deadlifts... Etc

General stretches
Pretzel stretch
Calf stretches/rolling

THURSDAY - ACTIVE REST

 

MOBILITY wod

 

STRENGTH

Maximum dead hang
Handstand walk practice
Pistol squat progressions
Max L-sit on rings and bar Muscle up progressions
Rope climbs

 

Technique wod

Ankle mobility
Knee circles
Jumping lunges
Broad jumps
Side jumps
Box jumps

Vertical jump test

Medicine ball throws - multi directional

Tire push off

General stretches

 

AWKWARD FRIDAYS

WOD
Unilateral exercises
Sprint work
Partner deadlift carries

Pretzel stretch

 

SATURDAY

STRENGTH

Warm up
Lunges
Kettle bell swings
3x20 Push ups

10x10 front squat
10x10 strict press
8x6 weighted lunges
8x6 kettlebell step ups

Conditioning
4 min amrap Toe to burpees

General stretches

 

SUNDAY

STRENGTH

*open format for testing/weaknesses/mobility

Team WOD

Pause squat into sprint game

Partners/teams of 3 (+50)
100 squat cleans (40/30)
100 ob DPUB
100 thrusters
1 mile run

5 synchronised mbc to change partner

No lunch till you finish!

General stretches/yoga

Mindset is Everything

Picture this, 12 months from now, sitting exactly where you are now, looking exactly the same as you do now, hanging out with exactly the same people, doing exactly the same things that you do now... I'll tell you what that picture is called, a waste of a year.

11897117_10153627369703606_71426905_n.jpg

I listen to people... A lot, and 90% of the time all I hear is a sheer lack of self commitment, excuses and disbelief. I got out of bed this morning, did I want to? No, did I feel like it? No, did I have to? No, I didn't start work for another four hours, why did I get up? Because my alarm went off. It's that simple, I made a conscious decision to get up and go and do what I want to do, give myself some "me" time before going and sitting in work for the rest of the damn day. There is no way I'm letting a half asleep grumpy Tom keep me from doing something. Yeah you get days that you don't feel motivated, there's times you just can't be assed, you've no energy, didn't sleep, didn't eat enough, you feel weak, but what are you going to do about it? Reach for the snooze button? Or are you going trail your own lazy ass out of bed to do what you told yourself you were going to do, because you know you owe it to yourself, because you know that you deserve more and you know that you can do better.

I say it time and time again, your body is dumb. It doesn't have a plan or schedule it just does what you tell it to. Mindset is everything if you sit down lots your body will get better at sitting down, if you move more and put your body through movement complexity and stress it will adapt and become stronger, faster, it will give you more energy to do more because it is being worked and will reward you.

You can't sit around all day and wait for someone to hand you a cheap gym membership, give you a full proof six week program that'll get you shredded with a toned bum and tum - you have to make the time for yourself. When you make the time for yourself you'll find that you have more time for yourself because you have given yourself that gift, that thought pattern of "Hey, I am worth the effort".

You can't get motivated? Fine, spend your life doing everything for other people and nothing for yourself. Motivation in itself I find is an excuse, why do you need motivated to do something? Do you not want to do it? Or is it because it's hard... Why is it so easy to dedicate yourself to going to a job forty hours a week to make money so you can have nice things but the very thought of training one hour five days a week to enhance your physical well being is preposterous? (I know parents and single parents that would put young, free and single twenty year olds to shame. No, just because you have kids doesn't mean your life stops).

When you inevitably start to make progress and start having your goals in sight there will be people that don't understand it that will mock you and try to bring you down for being different - ignore them all! It is easier to bring someone down than to acknowledge their hard work and pat them on the back. Always be stubborn, don't let anyone, especially yourself get in the way of your goals! When your tired, get up, when you're sore, get moving, when you're feeling weak, go to the gym. Yes there is always someone stronger than you but on the other side of that coin there is people that are not and the only way to stay ahead of the game is to bend every barbell in your path and destroy every damn combination of reps, every run, every row, every lift, every pull up, every handstand, every program! KILL THEM ALL! Become the person you want to be by being the person you aspire to be now!

Sign up for our Onramp Crossfit Beginners course here!

OOOOOOOOOOUSH!!!!!!!!!!!!!!!!!!!

Varangian Training: Week 24/8/15

Your Crossfit success depends on your versatility. Work on your weaknesses and don't cherry pick your classes! You are strong, time to get stronger.

24/08/15

MONDAY

Strength

Warm up
Wrist mobility
Ankle stretches
Hip openers
Thoracic partner stretch
Shoulder dislocates

Empty barbell:
2nd pulls Snatch grip press
Overhead squats Drop snatch

3 rep max hang snatch
(25mins) *aim for speed in 3rd pull, if receiving position is too high strip weight down

Snatch grip deadlifts 5x3 (20mins)

General stretches
Cat Cow Pigeon
Downward dog
Couch Hanging

WOD

Wrist mobility
Plate lunges
Kettle bell swings (3x20)
Goblet squats (2x20)

Back squat 5x5

WOD

4 Rounds for Time
8 power cleans (60/40)
5 thrusters
8 ob burpees
5 push jerks
Time cap: 13 mins

General stretches

TUESDAY

Strength

Warm up
Wrist mobility
Hip openers
Hanging

Empty bar Romanian deadlift
Power cleans
Strict press
Pop and drop
Thrusters

1 rep max clean and jerk (25mins)

Split jerk practice (15mins)
*again with speed, if technique lacking, drop weight!

General stretches

 

TWO FOR TUESDAYS

Partner thoracic stretch
Shoulder pulses
Hugs
Lunge high knees
Hip circles
Knee circles

Box dips/Russian dips Box dip off

WOD 1

5 min amrap HSPU

WOD 2

21, 15, 9
Box jumps
Power clean
Power snatch (40/30)
Time cap: 15mins

General stretches

 

WEDNESDAY

Strength

Warm up
Ankle stretches
Hip openers
Wrist mobility

Empty bar pause overhead squats
Front squat 6x3 Strict press 5x5
Overhead lunge practice *sets of 4

General stretches

WOD

Warm up

Multi directional lunges

Emom
Deadbug
Plank
Side plank (L)
Side plank (R)
Superman X2

Powerlifting back squat 5x8

WOD

50 DU
50 kettlebell swings (24/18)
50 DU 50 kettlebell c+j
50 DU
50 burpees
Time cap 17 mins + EMOM 3 air squats

Pretzel stretch + general stretches

 

THURSDAY

Strength

Warm up
Wrist mobility
Ankle stretches
Hip openers Thoracic partner stretch Shoulder dislocates

Pause ohs (10mins) *sets of 3 5x5 ohs (20mins)
Clean pull doubles (15mins) *focus on keeping chest up, hips low

Technique WOD

Pull ups
Bent over rows
Kettlebell rows

Tabata weightlifting

General stretches

 

FRIDAY

Awkward Friday

Deadlifts 5x5 (slow eccentric) *Pull ups/chin ups between sets
Pause squats into sprint drills
Ropes

General stretches

 

SATURDAY

Strength

Warm up
Wrist mobility
Hip openers
Goblet squats (3x20)

1 power clean (20mins) 5 front squats *as many sets as possible
Floor press 5x5

Conditioning

Parter 6 min amrap Medicine ball clean

General stretches

 

SUNDAY

Strength

*open format for testing/weaknesses/mobility

Team WOD

Gymnastics warm up

2 teams
2 deadlifts (100/70)
3 power cleans (50/30)
Bear crawl
5 pull ups/10 ring rows
25 min amrap