A recent on-ramp graduate asked this question to one of our staff trainers recently.  Now as a trainer, this question puts a huge smile on our faces.  Not only does it mean that you trust us and our ability to safely coach you, but it means you are ready to step up your game and really see some results.  Before we talk about how or why to add intensity however, we need to make sure we are all talking about the same thing.

...let me count the ways:

The thruster/pull up combination has been a hated and feared couplet since the dawn of CrossFit.  For whatever reason you want to point to, “Fran” is known as a 4 letter word in the CrossFit community.  (Adding the chest to bar requirement for the pull ups in the open doesn’t make it any less intimidating, either.)  Two years ago, in 2011, when you were pretty sure the 21-15-9 classic was as bad is it could be, Dave Castro introduced us to the “Fran Ladder”.  7 minutes of an ascending thruster/pull up ladder.  Just to make sure we were all improving from year to year, Dave threw us a repeat of the Fran ladder in 2012 as well.  Both years saw some elite level athletes push the boundaries of what we thought was humanly possible, and left the rest of us gasping for air and wondering how long “the Fran cough” was going to last.

I’m strong to the finish, ‘cause I eats my spinach……

13.4 finds us with one bar travelling from the ground to overhead, and pulling another from overhead towards our feet.   An ascending ladder of clean and jerks and toes to bar, there are plenty of moving parts here that can help us improve our game.  Check out what we’ve put together to help you get a grip (pun intended) on this week’s CrossFit Games Open workout.

Olympic lifting is a high skill movement.  Period.  Strength and power will certainly play a role, but technique and good position will be the tools that keep  you moving when it starts to feel heavy.  Being able to get into a position with an upright torso and stable, organized hips and shoulders will allow you to stay consistent as the time runs out.  As with any Olympic lifts, the standard mobility stuff will help out here.  Hitting the thoracic spine and external rotation in the hips will keep your mechanics in line, and you need to have a solid overhead position dialed in for the jerk.  This means spend some time on anything that connects to the shoulder – including the upper back and chest.

 12 minutes of 150 Wall Balls, 90 Double Unders, and 30 Muscle Ups.

Oh, yeah……AMRAP.  Right.

The 3^rd open workout for 2013 may look a bit familiar.  In fact, you may still be having nightmares about the 4^th workout in the 2012 open – which happens to be the same one.  There are those of us that see this WOD and jump right to worrying about our muscle ups.  For some of us, skill and efficiency in the muscle up will absolutely be a factor.  For most of us however, the real battle is in the first 240 reps.  The reality of this workout is that if you don’t have a solid efficient wall ball, Karen (150 wall balls) is going to leave you toasted, and the double unders and muscle ups will feel exponentially more difficult.    Here’s a few things that might help that 12 minutes go a bit smoother:

10 minutes.

5 shoulder to overhead.

10 deadlifts.

15 box jumps. 

Excited? Check.  A bit nervous? Check.  Wondering how it will go? Check.  Already developing a game plan?  Check, and double check.  If you are planning on attacking 13.2 in the next few days, listen up.  We've got a classic CrossFit style triplet on our hands that is going to test both our metabolic capacity, and the efficiency of our movement patterns.  Here's a couple of things to consider in preparing to tackle 13.2:

#1.  This is going to demand core stability.  The worst thing we can do in a workout like this is sacrifice energy and time by compromising our position.  Starting with the shoulder to overhead, make sure you take some time to mobilize and improve your front rack and overhead positions.  If your shoulders are tight, or your rack position is bad, you are going to start overextending the low back as you fatigue, and a tired, overextended low back combined with the deadlifts you are about to do is a recipe for disaster.  Keep that core tight.

Currently The Confluence is hiring for two positions, a front desk person (Member Support Assistant) and a childcare person (Childcare Provider). We expect these positions to be filled by April 1st so if you are interested please use the links below to find out more information and to access the application.

For more information or specific questions please contact Cady Hart at cady@theconfluencevt.org

Thanks!

Job Descriptions:

Childcare Provider

Member Support Assistant

Application:

Click Here

Show your friend, mom, sister or brother how much you care by inviting her (or him) to Zumba® Love Fest! Break out your favorite RED or PINK workout gear…it’s time for a Pre-Valentine’s Day Zumba® Party. Join us for 1.5 hours of booty-shakin’ at the Confluence. From Salsa to Hip-Hop, Samba to Pop, there will be something for everybody! 

THE INSTRUCTORS: Robin Combs, Karen Keene, Britt Richardson, and Melissa Story

ADMISSION: 
$15 per person, or $25 for you and someone new (as in new to the Confluence) in advance or $20 per person and $35 for you and someone new at the door

REGISTRATION:
Registration begins at 10am. and class begins at 10:30am and ends at 12:00

RAFFLE PRIZES: 
* Free Zumba class passes 
* Private Pilates session with Britt Richardson
* Handmade beaded jewelry by Robin Combs
* Gift certificates to area restaurants
And MORE!!!

CHILDCARE:
Childcare will be available for a fee. Call in advance to register your child.