"Fight Gone Bad"(10.6.2010)

October 5, 2010
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The Course at the Rugged Maniac 5k Challenge!

I. “Becoming One With the Barbell” by Sage B.(Coach B’s Daughter):
#1: Think about your chest
I may have mentioned it before (I never remember anymore), but keeping your chest up is extremely important in the lifts. If your torso comes forward at all, (which it actually will most of the time due to inflexibility, but still try to think about keeping it as tall and proud as possible) that generally will put your weight on your toes making it extremely hard to stand up with the barbell. A tall chest makes for a much more stable position whether it be in a front squat or an overhead squat.

#2: Think about your elbows
Elbows turn around the same time that the feet hit the ground. I don’t mean turn them around in a T-Rex/reverse curl kind of way. I mean getting the elbows high and outside (which is happening as you pull yourself down. Read on, and this will make sense), and down and around REALLY fracking fast. The faster the elbows, the more comfortable you will feel receiving that barbell. Elbows can be EVERYTHING on a clean. Every time you have slow elbows on a clean, God kills a kitten.

#3: Think about Britney Spears
This is one of those common sense things that definitely doesn’t need any explanation.

#4: Pull yourself under the bar
Do NOT jump and drop under that barbell. Jump up (getting as tall as possible (ATAP)) and when you cannot possibly get any taller, IMMEDIATELY change your hip direction from going up, to going down by physically pulling yourself down and around that barbell. If you try to jump and drop, that bar is going to beat you down EVERY SINGLE TIME (I dont know why I’m really into using caps lock right now) . However, if you pull yourself under the bar, you can guarantee that there will be no crashing of that bar on your chest and you will receive it in a much more comfortable position.

Which leads me into my last point…

#5: Become one with the barbell
If you pull yourself under the bar, you know where it is in space and you can avoid having that barbell come up really high and smack you right in the throat or nose or forehead (we’ve all had it happen). Not knowing where the barbell is means that you are not in control of it. That bar WANTS to be controlled. It wants you to meet it wherever it is (since when did a barbell start developing personality traits?). So just do it, ok? Be more zen-like with that barbell.

II. Dynamic Mobility Warm-Up:
Shoulder Extensions(Straight Arms Back)
Lunge Complex
Shoulder Hangs(Top of Pull-Up Bar)
Hip Flexion(Drop Leg to Side and Other Drop Femur to Ground)
2 Rounds of “Air Fight Gone Bad”(Complete all movements with PVC):
Air Wall Balls
PVC SDHP
Tuck Jumps
PVC Push Press
Row x 1:00 Minute

III. Vagabond Skill Challenge(Hollow Rocks):
You want a stronger core to help with those Olympic Lifts, Overhead Positions, or a better Kipping Pull-Up. Then your answer is getting a better Hollow Rock Position. I am putting forth to all Vagabonds a challenge started by Kelly Starret from CrossFit San Francisco. Over the next month, we will be performing Hollow Rocks on a three to four time basis weekly. If you can perform a perfect Hollow Rock for 3 minutes straight, you will be rewarded with a new Vagabond T-Shirt!!

Hollow Rocks Skill: 30 seconds on/30 seconds off x 4 sets

IV. Metabolic Conditioning Workout of the Day:(“Fight Gone Bad”):
3 Rounds of 1 Minute for each Movement with a 1 Minute rest between each Round:
Wall Balls @ 20/14
Sumo Deadlift High Pull@ 75 lbs
Box Jumps @ 20 inches
Push Press @ 75 lbs
Row @ Calories

Add your total number of reps and calories for your final score. Who will make the leaderboard for Girls and Guys? You Do no Want to Miss this Workout!!

*Compare to March 6th, 2010*

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