Mobility super friends Eric and Manu at Active Recovery
Update From CFSBK Endurance Program Coach Mike O.
First off, I want to thank every single athlete who participated in any workout that we held for the entire season of 2014. I am grateful for the chance to work with a tremendous group of people who have become my friends and family at CrossFit South Brooklyn, and I am also grateful for all of those who I was able to meet and workout with this past year.
Next, I want to provide a quick update for 2015. I do not have a program planned until the weather improves. I believe it can be tough on someone’s health to be active and try to learn/train outdoors when it is always below freezing. This part of the year is what I often call a runner’s off- or pre-season. I will update people as the weather starts to swing and will NOT hesitate to get things cranking ASAP! Follow along on the blog for updates, or email me if you’d like to me added to my CFSBK Endurance Program email chain. (michael.olzinski [at] gmail.com)
I would also like to provide a little insight for those athletes who do have endurance, swimming, cycling, running, and/or triathlon goals for the coming year. The only thing that will NOT lead to progress is constantly doing the same thing over and over. Avoid the monotonous “mediocre” training sessions—the sorta hard run that’s not hard enough to change you, but not easy enough to be recovery. My best recommendation? Get involved in something different! We are all lucky to be a part of a great community with so many great resources. these are some of the great things that people are up to and that I highly recommend:
- Focus on your strength and the quality of your physical movements. Doing Strength Cycle with Coach Jeremy is a GREAT idea and can set you up for a more successful, stronger, and injury-free 2015.
- The Olympic Lifting Program with Coach Frank is a great option, along with pushing yourself to compete. Olympic lifting is incredibly effective at enhancing your physical synchronization.
- Gymnastics! Everything that is wrong with most runners is exactly what’s RIGHT in most gymnasts. Take some time to get good and utilize our coaches, especially Ken H. and his program!
- ROW. I know and have seen tons of athletes training for C.R.A.S.H.-B.’s, which is one of the smartest things you can do. Even even if you are not in that program with Coach Nick, then try to get better at rowing. It will make a difference.
I also utilize the guys upstairs, the TriBy3 and ACME coaches (at 597 Degraw Street #2F). Specifically for anyone with Triathlon goals, they have a BEAUTIFUL facility and run several coached computrainer bike sessions every week, not to mention group workouts and runs. Visit their website to learn more.
You can also check out CrossFit Endurance. Brian McKenzie just created a bunch of programs for running and triathlon that incorporate your CrossFit schedule, and his teachings are always incorporated into CFSBK’s Endurance Program.
Lastly, if anyone has very specific goals or questions, please let me know and I can certainly try to advise as best as I can. I work as a full-time assistant coach with purplepatch fitness so if anyone does have questions or wants a very specific training program for a race or year, I can definitely steer you in the right direction to incorporate with CrossFit training.
Also, if anyone is looking for races to tackle, here are my first four races for 2015:
- NYC Half-Marathon: March 15th
- New Orleans Half-Ironman: April 19th
- St. George Half-Ironman: May 2nd
- Raleigh Half-Ironman: May 31st
If you have any questions, email me at michael.olzinski [at] gmail.com. Happy running!
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Be More Human Reebok
Incredible Single-Armed Clean and Jerk
Dog Balancing Common Household Items On His Head
How Many Days Are In A Week? Internet Steakheads Go To Deadspin
Saturday's Programming
Front Squat
Fitness: 3 x 3 Linear Progression
Start a bit off where you left off last cycle. Aim to add 5-10 lbs each week.
Performance: 90% x 1, 70% x 10
Post loads to comments.
e1/8
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Partner WOD
In teams of two with one partner working at a time, complete AMRAP in 12 Minutes of:
12 Dumbbell Thrusters
24 AbMat Sit Ups
Post rounds and Rx to comments.
6am with Nick and McDowell. I did the Saturday work with Nick. Trying out performance programming on the front squats this cycle. Using 175 as my 1rm, I did 155×1 and 125×10. These were relatively easy, but the last few reps on the 10 rep set were no joke. These felt like they were moving better than my back squats on Wednesday at any rate.
Teamed up with Danny on the partner WOD. We were debating using 25# or 30# dumbbells, but ultimately went with 30, which I think was the right call. I got through 4 rounds plus 12 db thrusters and 3 sit-ups. Man, I hate sit-ups.
7 AM Saturday work.
Embarrassingly, I failed my 90% FSQ single (180). This really shouldn't have happened — 165 was easy peasy in warmups. I think I was just so focused on getting depth that I didn't pay attention to where my chest was, I pitched forward, and boom, down goes the bar. Made the 140×10 with no problems though.
WOD with 30# DBs partnered with Taylor. 8 rounds (4 each) plus she did 2 extra thrusters. I love it when my partner wants to go first on an AMRAP. 😉
Foxes/DO – Did Molly and Herschel have a child??
http://theconcourse.deadspin.com/i-cant-stop-looking-at-this-pit-bull-dachshund-mixs-dum-1682660063?utm_campaign=socialflow_deadspin_twitter&utm_source=deadspin_twitter&utm_medium=socialflow
6am. FSQ: 135×5 / 185×3 / 205×1 / 215×1 / 165×10. Switched to performance for this cycle and man, these felt great today for some reason. I haven't tested a 1RM on the front squat so I estimated 235 based on last cycle's linear progression which ended at 205. 215 moved pretty well. First few reps at 165 were easy but those last few took a few extra breaths.
Partnered with Roy for the WOD. I used 35# DB for the first 3 rounds then switched to 40#. Probably should have done 40 from the beginning. I think Roy started with 30# and ended at 35# on the last round. We did 4 rounds each plus I finished 11 thrusters.
Seriously that dog need to become the new CFSBK mascot @fung
OH MY GOD THAT DOG. DO, you know you want that dog.
That dog is everything in life. We should adopt him as a gym.
Anyone want to do Saturday's partner workout tonight at Open Gym, on the early side? I LOVE partner workouts, but I can't come in tomorrow and doing it by myself just doesn't seem very fun…
Also, is the LP for the FSQ this cycle 3×5 (as written above) or 3×3 (as was the case last cycle)
Paul: 3×5
That dog is ridiculous! Also I think it would have to have been Tucker and Herschel since Hersch is a lady dog.
12:00pm Group Class
3 Rounds NFT of:
10 Ring Rows
8e Rev Lunges
Then rowed for the remaining two minutes of WU time.
FSQ e1/8
(45×5, 135×5, 165×3)
185x3x4
Pulled back 10# from where I finished last cycle and going to do 3x3s instead of the 3x5s. Managed to get an extra set in under the 15 minute cap today.
Partner Workout with Dr. Fid
I completed 4 rounds on my end.
Did one round with 35lb DBs then scaled up to 45lb DBs for the following 3 rounds
Harder than I thought it was going to be but kind of what I needed. A good conditioning piece that didn't wreck me.
2 Rounds of the Cash out
@DO Doh! I knew that! Sex confuses me all the time.
quickie today between teaching gigs
warm up: row, droms, foam spine/lats, a few air squats and hollow rocks
PRESS
33×5, 48×4, 58×2
64x5x3 (dynamic)
rep out @ 58# : 10 reps
MU skills: 3 rounds
-3 ring dips
-5 rocking drill
-3 transitions (blue band)
-5 box humps
Kipping Muscle Ups… 4 for 4! Dip outs were smooth on all of these, big improvement from a week or two ago.
Got 1, rested a couple minutes, did another. On the last two attempts, I tried coming back down into the second rep, but didn't have quite enough juice to get over the rings. Now I know what to work on next 🙂
These feel overall really solid and not a struggle anymore (at least one at a time). Now, keep consistency, work multiple reps, and build up endurance.
No shoulder pain. YAY!
6pm. Olympic lifting. Cleans (clean pull + clean): 220x1x5. Frank says I still need to work on smoothing out my pull. Otherwise felt good. Jerks: 155x3x3, 165×3, 175×3. Jerks were feeling good and Frank gave me the nod to up the weight. Form still felt solid at 175. Will probably start at 165 next week and inch the weight up if its feeling good. Snatch (2 transitions from power position to knee + power snatch + overhead squat): 115×5. Starting to feel a lot more comfortable going from the catch of the power snatch to the bottom of the overhead squat. The mobility work Frank has us doing seems to be having an effect.
Very breif OG session
Snatch
220
242F
253
264f
264
275
286
Called it a day. Been a very long stressful week and i was feeling awful. This is the first time ive felt like I had to leave gym due to exhaustion…sometimes you have to know when to fold em…Back at it tomorrow hard though.