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2018 JULY HANDSTAND CHALLENGE: WEEK 5

WEEK 5

It’s time to test! Congratulations to everyone who has participated in our July Handstand Challenge. We can’t wait to see your results. Testing can be performed on any day this week. It is recommended you choose a day that your shoulders feel fresh and before a taxing upper body workout.

Don’t forget to post your results on the board in the gym and share your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Max Unbroken HS Hold against wall; score = time (Make sure to write your name and record your new score on the whiteboard next to the mobility area!)
B. Max Unbroken strict handstand push ups; RX, 1 abmat, or box hspu w/1 abmat (make sure you repeat the same scale you use the first test)

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2018 JULY HANDSTAND CHALLENGE: WEEK 4

WEEK 4

Week four is here and we are ramping back up to prepare for testing next week! We are three weeks in and creating more adaptations as we continue to develop strength, stability, and mobility through the entire body to support a strong handstand.

Volume will increase slightly from last week, sticking with more advanced skills for those who are progressing quickly as well as building on the basics for those who are still beginners.

Finish the week strong and set yourself up for the final week! Thank you for everyone who has participated and don’t forget to let us know how you’re doing by sharing your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off, 20 sec stomach facing hold, rest 1 minute x 3-5 sets
-once the position breaks down or you are too fatigued to maintain the prescription under the designated rest period move onto B
B. HS shoulder shifts or touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 3 sets
Straight Body Ceiling Reaching Crunches x 20-30 reps
Tuck ups x 20 reps
+
Accumulate 1 min a reverse plank
*The intention is to lean your shoulders past your palms to hold position via the deltoids, biceps (insertion), abdominals and pec minor. Upper back should be rounded.

Day 2
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. Standing DB Strict Press; build to an 8RM over 3 sets; rest 60 sec
A2. Push up on Rings x 8-12 reps x 3 sets; rest 60-90 sec, can break up as needed – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. Hollow rocks x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec
B2. Arch ups x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec

Day 3
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 360 degree box hs walk/direction + max effort box strict hspu x 3 sets; rest as needed
B1. Banded Tricep extensions x 12-15 reps x 3 sets; no rest
B2. Parallel Bar Strict Dips x max UB x 3 sets; rest as needed *Once technique breaks down including core, set is over
C. Maltese raises x 12 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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2018 July Handstand Challenge: Week 3

Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Congrats to everyone already crushing it! Let’s keep the momentum going!

Week 3

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off x 5 sets or accumulate 1 minute of holds @ your most difficult level (back facing, wall facing, or on parallettes)
B. HS shoulder touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 2 sets
20 alternating leg v-ups
25 russian twists/side
30 arch ups

Day 2:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press no tempo x 10 reps x 3 sets; rest 60 sec
A2. Push up on parallettes x 15-20 reps x 3 sets; rest 60-90 sec – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. V-Ups x 15 reps x 3 sets; rest 30-60 sec
B2. Front Leaning rest on rings x 25-45 sec x 3 sets; rest as needed
This can completed with feet elevated on a box if rings cannot drop to the floor. Focus on external rotation of the rings.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed
-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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2018 JULY HANDSTAND CHALLENGE: WEEK 2

Week two is here! Now that we have established a baseline for where we are starting from, it’s time to build. If you have not completed the two tests (max HS hold and max strict hspu) make sure you get it done this week.

We are building on the previous week with a combination of isometric holds (straight arm work) and eccentrics (time under tension).

Grab a buddy and get after it!

Week 2

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Take 25% of your max HS hold and complete 6 sets of holds with 3x rest. (i.e. If your max is 60 seconds you will complete a 15 sec hs hold, rest 45 sec x 6 sets)
B. Handstand Negative x 3-5 reps as slow as possible x 5 sets; rest 60-90 sec
Kick up to a hs and lower as slow as you can down to a mat. Do not kick back up. Rest 5-10 sec then repeat for 3-5 reps. You can use a box, hs against the wall, or scale up to a deficit.

Day 2
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press @ 40×1 x 5 reps x 5 sets; rest 60-90 sec – slightly heavier than last week
A2. Push up on parallettes x 5-10 reps @30×1 tempo x 5 sets; rest 60-90 sec – no sagging in midline
B. Hollow hold; 15-25 sec x 5 sets; rest 60-90 sec *can start with hands down by sides. Eventually this will build to position with hands up over head. Start with feet vertical. At this point lower back is in contact with the ground. Lower feet down to point where you can keep lower back rounded without sacrificing the hollow shape. This will be your hollow hold position.

Day 3
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 360 Degree Box HS Walks x 1-3 in each direction slow and controlled x 3 sets; rest as needed
B. Wall Walk x 4-6 reps w/3 sec hold @ top x 4 sets; rest as needed *scale up to wearing weighted vest
C. Max box strict hspu or max strict hspu x 3 sets; rest 90 sec
It’s okay if the numbers go down per set. Hit max effort with good positioning and stick to the rest
D. Tuck Rocks x 30 sec amrap x 3 sets; rest 30-60 sec

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Current Cycle – July/August 2018

The Current Cycle

This week begin a new eight week cycle consisting of two four week blocks finishing at the end of the summer. We are continuing our focus of building absolute strength, technique and proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and improved aerobic conditioning. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Monday evenings (5:30pm) will shift focus to handstands throughout the month fo July during our handstand challenge. Moving into August we will go back to focus on skill in dynamic hanging movements (kipping pull ups, kipping ttb, kipping muscle ups).

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at RF. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes and Programs

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all RF members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals. Currently, we offer a gymnastics class on Monday, Masters class on Saturday morning (open to non-masters), as well as our Kilodelphia Barbell Club (Olympic Weightlifting and Powerlifting) and RFAthlete (Competitve Program and Individual Program Design).

Workout of the Day Skeleton

July 2018 – Aug 2018 (8 weeks, 2×4 week blocks)

Monday

Strength – Back Squat and Front Squat (alternating)

Conditioning – Short to moderate time domain with high intensity

Gymnastics

Handstands (handstand holds, handstand push ups, handstand walking)

Tuesday

Strength – Upper body vertical and horizontal push (BP, PP)

Conditioning – aerobic power intervals (mixed modality), or moderate time domain sustained mixed modality

Wednesday

Conditioning – Longer EMOM’s and aerobic work focusing on breathing and pacing (NOT going hard)

Thursday

Strength – Upper/Lower body accessory work or gymnastics skills

Conditioning – short conditioning, high intensity

Friday

Strength – Clean/C&J and Snatch

Conditioning – mixed modal aerobic w/barbell emphasis

Saturday

Fitness

Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand

Masters

Strength – Deadlift and postural strength

Conditioning – Endurance emphasis – running, rowing, and biking

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Current Cycle – April/May/June 2018

The Current Cycle

This week begin a new 12- week cycle consisting of two four week blocks finishing our eight week block around Memorial Day  “Murph.” We are shifting our focus from the open, to gaining proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and rowing technique work. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Saturdays will continue to follow the same format, building on a more sound based of stability and positional strength. Volume will increase slightly throughout the next 8 weeks as well as more focus on skill in dynamic movements (kipping pull ups, kipping ttb, kipping muscle ups, handstand push ups and walking).

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at RF. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all RF members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.

Saturday: Masters (8am), Barbell (9am), Gymnastics (10am)

Workout of the Day Template

April 2018 – June 2018 (12 weeks, 3×4 week blocks)

Monday

Strength – Back Squat (eccentric and isometric focus), upper body pulling strength endurance (pull up variations, rows)

Conditioning – Short to moderate time domain with high intensity

Tuesday

Strength – Power clean and snatch, plyometrics, upper body push strength (strict press > PP> SJ, dips, handstands)

Conditioning – aerobic power (LB push/UB pull focus)

Wednesday

Strength – Unilateral strength and stability (single arm, single leg strength), core work (hollow, arch, plank, L-sit, etc.)

Conditioning – EMOM’s and short amraps focusing on breathing and pacing (NOT going hard)

Thursday

Strength – Lower body Pull (clean and snatch pulls/deadlifts/RDLs) and plyometrics

Conditioning – aerobic cyclical repeats (rowing, running and AB) + upper body pull/push density (i.e. S2O, HSPU, Pull ups, DB’s, etc.)

Friday

Strength – Full Clean/C&J and Snatch (will alternate with Tuesday)

Conditioning – mixed modal aerobic building in intensity, benchmarks

Saturday

Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand 

Gymnastics

Saturday – Pulling (Kipping pull ups, Kipping Muscle Up and Rope Climbs), Handstands (handstand push ups, handstand walking)

The primary focus over the next eight weeks will be on upper body pulling and handstands. We will be returning back to the basics and progressing in volume and technical difficulty over eight weeks. If you are someone who has been trying to get their first pull up or handstand push up, this is a great time to start! Additionally, if you are decently proficient in pull ups, muscle ups, and handstand push ups but struggle with muscle endurance, you will also benefit from this cycle. As always, programming can be adjusted based on the individual.

Masters

Strength – Upper body strength and overhead stability, core

Conditioning – Endurance focus – running, rowing, and biking

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Happy Birthday to our US Marines!

Air Force Week kicks off in New York City

On November 10, 1775, the Second Continental Congress meeting in Philadelphia passed a resolution stating that “two Battalions of Marines be raised” for service as landing forces with the fleet. This resolution established the Continental Marines and marked the birth date of the United States Marine Corps. Serving on land and at sea, these first Marines distinguished themselves in a number of important operations, including their first amphibious raid into the Bahamas in March 1776, under the command of Captain (later Major) Samuel Nicholas.

Since then, Marines have participated in all the wars of the United States, and in most cases were the first service members to fight. To date, Marines have executed more than 300 landings on foreign shores.

Today, there are more than 200,000 active-duty and reserve Marines, organized into three divisions stationed at Camp Lejeune, Camp Pendleton and Okinawa, Japan. Each division has one or more expeditionary units, ready to launch major operations anywhere on short notice. Marines expeditionary units are self-sufficient, with their own tanks, artillery, and air forces. The motto of the service is Semper Fidelis, meaning “Always Faithful” in Latin.

Join us today in a special workout to celebrate their establishment.

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Push Pull II

push pull

Tomorrow is our Push Pulll II! Just a reminder that all classes are cancelled. Come hangout and watch some crazy strong lifters! Last year was quite the show and this year will be even better.

If you’re feeling strong, it’s not too late to sign up!! Come represent your gym and lift all the things.

-Cash Prizes for overall winners using the Wilks formula
-Medals for top 3 places per category!

Fees
-Bench or Deadlift $50*/ $60**
-Combination – Bench & Deadlift $80*/ $95**
-Bench body weight for max reps $30
-Guests $5
*Before 10/31 **After 10/31

Weigh-ins 11/6 12pm-6pm & 11/7 7:30am!

Public Scoreboard

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Olympic Lifting Club

image
With our current lifting cycle coming to a close, we’ll be testing both Snatch and Clean and Jerk this week – yay !! Testing days will be Thursday (during regularly scheduled classes as part of that days programming) and Saturday.

You guys will have new numbers (#prcity) just in time for the start of our new BB Club! Again, these classes will be taking place Mondays and Wednesdays @ 6PM and Saturdays @ 10 AM. And will be taught by Amy and Micah !! Spots are limited, so please contact Jes @ [email protected] to reserve your spot. These start August 10th, so sign up now!

Any questions? Just email Jes or Micah.

– CF 215

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New Schedule: Effective August 8th

For those of you who missed the THM (or maybe you need a refresher), we’re starting up a new schedule next weekend.

Sunday endurance classes are no more. Instead, we’re going to be holding two new classes Saturday mornings @ 8AM and 9AM. 8AM will be a Skills Class – this will run on a 4 week cycle and will cover rowing technique and time trials (500m/2km/100cal/etc). We’ve all been introduced to rowing technique through on ramp and maybe a little instruction here and there during class… but ALL athletes would benefit from this cycle. Definitely try and make it out to this one.

The 9AM will be your standard endurance class – but with a little ramping up as far as programming goes.

We also want to remind you guys of the new programs popping up at 215: our Strongman Program and our new Oly Program.

First – Strongman. We’re a few weeks into our Strongman program with Maya. For anyone who watched the CF games this past weekend, you know how important it in to include this stuff in your programming !! And we have Maya! No one is more qualified in this area than her. We are looking to make this a regular thing, so make it known if you’re interested.

Then we have our new Oly Program, which will be starting August 10th. This is going to run Monday and Wednesday @ 6PM and Saturdays @ 10 am. Taught by Micah and Amy, whoever attends will receive some Grade A programming and instruction. So, if you’re looking to better those oly lifts here’s how you sign up – Please email Jes ( [email protected] ). This cycle will go for 4 weeks and will be a lot like the Oly cycle you guys have been following in class these past few weeks. If you are looking to sign up, it is necessary to make all classes. This is a commitment. Given that this cycle will be limited as far as how many people can sign up, please make sure you can make all classes as to not take the spot from someone else who may be better suited for the cycle. Jes will send out a confirmation email as to whether or not you have a spot once you’ve emailed her. If you do have a scheduling conflict but would still like to sign up, please make sure to include that in your email.

All that being said… these are Beta Programs. Meaning they are a tester/a way for us to get a feel for whether or not you guys want these types of specialty classes on the schedule permanently. If not enough people commit to them/show interest, we cannot run the program. So please, if you are interested – show up! If the time doesn’t work for you, reach out to Micah or Jes and at least let it be known that you’d be down to join if it was at a different time.

And then there’s Sunday. We really would like you guys to get serious when it comes to mobility and rest days – so Sundays at 9AM, we’ll be having an “open gym” time to come in and work on mobility. This includes stretching, yoga, awesome rolfing work courtesy of Kyle George… etc. It is not an open gym in the sense that you can come make up a workout you missed or do BB work. This is strictly mobility work.

Just to recap, here is the new schedule (:

Saturdays
Main Room
8am – Strongman Class
9am – Partner Workout
10am – Partner Workout
Annex
8am – Endurance Skills Class
9am – Endurance Class
10am – Oly Club

Sunday
9am – Mobility / Recovery Class

Let us known if you have any questions!

– 215 Team

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