This template will be split into:
- Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
- Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
- Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally sharp.
- Intensity Training – Any who have worked with the StrongFit templates or methodology before understand that this is the foundation. Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the templates is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the name of Julien, you may need to reconsider your efforts.
- Structural Work – This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.
- Mobility Exercises – Mobility work will be done through the StrongFit Openers and some additional assistance exercises.
- Static Lifts – Performed with “awkward objects” such as the sandbag, you will be prompted into more natural movement patterns that minimize risk of injury or even learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to CrossFit athletes.
- ‘Gym’ Work – These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another, but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order:
- Lat Pulldowns – Get a pump and feel those lats. Engage your pecs as hard as possible as you perform the rep. 2-3 sets of 10-12 reps.
- Cable Crossover – The eccentric is external torque and concentric is internal torque here. Do not do this exercise mindlessly. The point is to teach you to create tension correctly through the range of motion, which is the very definition of mobility itself. Being able to do this correctly will tremendously lessen the stress on your shoulders. 2-3 sets of 10-12 reps.
- Breathing – So as a rule: if you have issue on a movement (whether it is discomfort, trouble with the skill, lack of awareness & mobility) inhale through your nose on the phase that gives you trouble (eccentric or concentric). You can even inhale through the nose on both phases, making the entire movement one long nose inhale. Do not discard the importance of this, it has allowed our people to make huge improvement. The TAO wods are all action, all ET so inhale through your mouth and exhale short & forcefully.
- Action breathing: inhale through the mouth and exhale forcefully through the back of the throat
- Awareness: inhale through the nose on the concentric and exhale through the lips on the eccentric
- Alternate Breathing: nose inhale on the left, mouth exhale on the right
- Openers – Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient, you will get better over time. For reference, I worked the Shoulder Opener for two sets, three sessions per week for 12 weeks before I got good at it.
- Hinge: https://youtu.be/eL2RAFOa1CE
- Shoulder Opener: https://youtu.be/C6GcYZi7G7k
- Biceps Opener: https://youtu.be/MTmUnExmBXc
- Jeffersons: https://youtu.be/pJK7LGDCgK0
- External Obliques Opener: https://youtu.be/uihlk3ki78M
- External Obliques Opener Variation Leg Raises: https://youtu.be/7FqzZFzH-UU
- T-Spine Opener: https://youtu.be/lONjflzDsu8
AM vs. PM Training
Based on when you train, you may want to reorder the elements of each workout. Read on…
AM:
If you are training in the morning and you want to give your body a push for the day, finish with the last TAO portion (assistance work). This will trigger your sympathetic nervous system and give you more energy for the remainder of your day. I know it is hard to do more work after TYQ, but give it a shot and thank me later for winning the day and staying awake in your meetings.
So you will do e.g. Skill Work – TAO – TYQ – TAO.
PM:
If you are training in the afternoon/evening and you want to give your body a chance of having a good night’s sleep, finish with the TYQ portion. This will trigger your parasympathetic nervous system and mellow you out.
So you will do e.g. Skill Work – TAO – TYQ – TAO – TYQ.
As always – try it, test it, do it the other way around and see how your body reacts. Don’t blame me for falling asleep at work though if you finish with TYQ in the morning.
Maintaining tension in the arch concept
The concept of maintaining tension in movements is being able to switch between internal torque/IT, starting with the main arch being the core (external obliques, lower abs, etc.) and external torque/ET (starting with the main arch being the core internal obliques, six pack, etc.) as needed without form breaking. It requires changing to what is needed to successfully execute a movement. Your body just wants to make sure you survive, sometimes quite literally. So it won’t disengage one torque to work on the other. You will increase tension through both, with more focus on the most appropriate one, depending on the more dominating torque chain.
Take a look at the picture below. If you have ever tried to create an arch without using adhesive materials, you noticed that you have to apply equal pressure from both sides of the arch to hold the keystone in place. If pressure is applied unequally, the arch will collapse to one side or the other.
I recently witnessed this with a bunch of kids at the California Science Center using soft toy bricks and it was fascinating to see how they applied basic principles of engineering and physics to build the arch. By the way, in real life using real bricks/stones, you will need a supporting wood construction in the shape of an arch to hold the weight until the final stone (the keystone) is inserted, making the arch hold itself. Does that sound like a helping hand in order to build tension and torque? Welcome to coaching. We are the supporting wood construction that can, and at some point has to be, removed in order for the arch to hold itself.
Each session should not take more than 90mns, hopefully 75mns. Have all the equipment set up and the correct weights chosen already. Keep the rest times on target, and if you need more time, cut the number of sets down. Do not lengthen the workout. The point is to keep the intensity going, not to have marathon sessions. As you get used to the programming and fitter you will be able to do more sets but still keep the sessions short(ish).
More is not better, better is better!
DAY 1
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Shoulder Burner
Awareness Breathing as long as you can maintain it and then switch to Action
You get to pick the song from the following choices:
Halo by Beyonce
Flower by Moby
My Name Is by Eminem
Every time Beyonce signs “Halo,” or Eminem raps “My name is,” or Moby sings “Sally Up” you have to raise the plates up. The rest of the time, you will hold the plates at arms length, hands at ear level and shoulders DOWN (no shrugging allowed).
Demo video: https://instagram.com/p/
You can see that Kike is dying in the back Don’t be Kike!
TYQ
Sled Drags & Sandbag Squats
3 rounds with 2mns breaks in between
Sled Drags
Choose a weight that allows you to get 50m on the drag. Try to move the sled as fast as possible still, do not let your heels touch the ground
Straight into:
Sandbag Squats
Choose a weight that will allow you to get 15-20 reps on the first set (it ain’t happening on the 3rd round) and do as many reps as you can.
I would think, your legs being shot you will learn to use those hips…
TYQ
Overhead Yoke Carry & Rope Pulls
3 rds max weight for 50m with 90s rest
Alternate Breathing
Overhead Yoke Carry – Max weight for 50m
This is another very important exercise. This one teaches you how to properly engage your lats (teres major) in an overhead position. It will work the low traps (always very tricky), lat mobility, anti-rotation (so great obliques work), erectors, etc. The yoke forces you to stabilize toward and away from you (frontal plane) and not up and down (sagittal plane). If the yoke at the gym is too heavy (or they do not have one) create a yoke by drilling holes on 4x4s and stick them on an Axle bar. Put some nails at the bottom of the wood to carry weights and voila – yoke! A sandbag works as well, albeit not as well.You can use a bar with chains (not bands), but be aware that the weights moving side to side make this very aggressive on the shoulders
Straight into:
Rope Pull
The rope pull is for around 50m and still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This will be a heavier weight, challenge yourself
- Your main focus should be to move your hands as fast as possible.
- Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
- Do not default to your traps.
- Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/
TAO
Pronated Barbell Rows & Heavy dips TAO
Action Breathing
EMOM 8 mns, 5 barbell rows and 5 sandbag toss. Both exercises on the minute.
Barbell Rows
Max weight for 5 reps – pronated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.
Straight into…
Dips
Max weight for 5 reps
Action Breathing as well
This is a press, so normally internal torque, but I want you to use external torque to target the lateral head of the triceps. This will disengage your pec major to a degree, this is a trade-off to work on tricep strength.
Key points
- Use bars not rings. The rings would require stabilization and thus the pec major. This is not what we are after here.
- Use weight around your waist and put the weight behind you, not in front. This will target the triceps even more (I got that one from the Chinese Oly lifters)
- External torque means strength. Go heavy.Not everyone can do this with weight and that’s ok.If that’s you just make sure you gage correctly so that you can do a max 5 reps strength exercise
- External torque means internal obliques and rectus abdominis. Use both on the way up.
It is very important you go as heavy as possible, while maintaining good form. This is all ET so should be done as a strength training workout
TAO
Side-Delt Raises & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.
Side-Delt Raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.
Biceps Curls
You can use dumbells or a barbell, in which case you want a wide grip. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason)
TYQ
200m Sled Sprint & 400m Sandbag Carry
Alternate Breathing
The 200m is a full blown sprint. DO NOT PACE IT. The 400m sandbag carry is just mean, no other reason
DAY 2
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Stiff-leg Deadlift
Awareness Breathing
Max reps for 2 sets with 60sec rest in between
You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight light, around 25% of your max deadlift. I am currently doing those with 60kgs and am sore for the next 2 days. https://youtu.be/eL2RAFOa1CE
TYQ
Yoke Carry & Farmer’s Walk & Sandbag Carry
3 rounds with 2mns break
Alternate Breathing
Yoke Carry
Max weight for 40m
Tightness is paramount.You want your hands on the side (ideally) so that you can press the Yoke forward like a bench press, creating pec engagement (and internal torque).Put the Yoke bar as far back on your back as possible (notice i said back, not low) so that the weight stays centered with your hips and not past them which otherwise would make it quite rough on the lower back
Take short, quick steps keeping your hips square and legs slightly bent
Demo Vid
https://instagram.com/p/
I expect you to do at least your squat weight MINIMUM.Thruthfully my benchmark is 150% of your back squat weight for 20m
This is THE best structural exercise for the barbell squat and one of the best overall. It strengthens the T-Spine structure (think lats, pecs, etc…), the erectors (in an isometric way/in accord with their primary function) and obliques. It is a Load + Carry + Load, making it very balanced. The “carry” part means you have to use both legs equally (to a degree) while working on anti-rotation on both sides – winning!
Straight into
Farmer’s Carry
Max weight for 50m
Straight into
Sandbag Carry
Max weight for 50m
TYQ
Overhead Yoke Carry
3 Sets to Failure
Alternate Breathing
Pick a weight you can use for about 50m (challenge yourself but mind the form)
Overhead Yoke Carry
Stabilize weight with arms locked out. You are doing a carry so you must have
internal torque/external obliques active. This very important exercise teaches you how to properly engage your lats (teres major) in an overhead position. It will work the low traps (always very tricky), lat mobility, anti-rotation ( great external obliques work), erectors,etc. The yoke forces you to stabilize toward and away from you (frontal plane) and not up and down (sagittal plane). If the Yoke at the gym is too heavy (or they do not have one) create a yoke by drilling holes on 4x4s and stick them on an Axle bar. Put some nails at the bottom of the wood to carry weights and voila – yoke! A sandbag works as well, albeit not as well. You can use a bar with chains (not bands), but be aware that the weights moving side to side make this very aggressive on the shoulders. It is a Load + Carry + Load, making it very balanced. The “carry” part means you have to use both legs equally (to a degree) while working on anti-rotation on both sides – winning! It also means you are into internal torque chain.
TAO
Side-Delt Raises & Biceps Curls TAO
Action Breathing
EMOM 5mns, 5 reps each exercise. Both on the minute.
Side-Delt Raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.
Biceps Curls
You can use dumbbells or a barbell, in which case you want a wide grip. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).
TYQ
400m Sandbag Carry into 200m Sled Sprint
On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.
DAY 3 – OPTIONAL
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Sloth Press
Awareness Breathing
2 sets. Focus on getting 10 great reps on each set. 2 minutes rest between sets.
Form is everything. The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.
Demo videos
1 arm at a time with Matt:
https://instagram.com/p/
Facing forward with Julien:
https://instagram.com/p/_
TYQ
Sandbag Clean & Press & Rope Pulls
Awareness Breathing
3 sets without rest
Sandbag Clean & Press – 10 reps
Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most.
Straight into:
Rope Pulls
The rope pull is for around 60m, still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. Challenge yourself
- Your main focus should be to move your hands as fast as possible.
- Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
- Do not default to your traps.
- Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/
So basically you are going to do “Grace” with Rope Pulls breaks in between.That should make it a lot easier (yes I am being facetious…). I won’t lie, if you choose a good weight on the sandbag that 3rd round of 10 will be…interesting!
Let’s see if you improve from last week
TYQ
The Animals
I am sure you have been waiting all week for this. I wouldn’t want to disappoint!
2 sets of the exercises below. You can do each exercise for 2 sets before moving on to the next one or do all of them in a row and repeat. 60s break max in between each set and each exercise. If you can move faster, do so.
The Crab
Go 25m facing each way
The Rabbit
Go 25m and back
Someone asked to do this one again, so here it is… (Well I think that’s what she was asking for. There was talk about me being crazy. I think she meant smart)
The Cricket
Go 15m… hopefully
TAO
Anderson Yoke Squats & Broad Jumps
Action Breathing, definitely
7 rounds of: 5 Anderson Yoke Squats + 5 Broad Jumps for distance
:20s Rest (walk back to the Yoke)
Anderson Squats
Anderson Squats are named after the impossibly strong Paul Anderson, the godfather of Powerlifting. He brought squatting to Russia and was arguably the strongest squatter of all time and a gold medalist in Olympic weightlifting (within 18 months of picking up the sport!). He would perform various acts of strength for the camera and one of them was this one where he squatted two 55 gallons full of concrete: https://youtu.be/XRBst03LtnI
Focus points are:
This exercise will allow us to train the squat pattern (think jumping).
For our purpose, the best way to set is up is on a yoke.
The bar should be set up in a way that, at the beginning of the lift, your hips are above parallel.Here is the demo vid: https://youtu.be/55WKyyQ8auQ
This movement is all external torque so you are looking to engage your glute medius, internal obliques, outside hamstring & quads to the max.
If you feel it in any way in your external obliques and/or erectors you are doing this wrong.
Go heavy. 4 reps means you cannot do 5 at that weight.
Broad Jumps
The point here is to get to max power. Set a mark on the floor for your max distance jump and try to hit it every single time. Be aggressive and visualize a picture in your head if you are up for a challenge. Make it count. That task-oriented mindset is most important! If you just “jump” without challenging yourself this workout will miss the stimulus we are shooting for.
TAO
Supinated Barbell Rows & Ab-Wheel
Action Breathing
EMOM 10mns
It is very important you go as heavy as possible, while maintaining good form, obviously. This is all external torque (ET), so should be done as a strength training workout.
Barbell Rows, Supinated Grip – Max weight for 5 reps
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius.
Straight into:
Ab-Wheel
Create external torque for both upper and lower body. If you are able to perform a set of 5 reps, start adding weights onto your shoulders.
Ab-Wheel with weight on the back (Yaya) demo:
https://instagram.com/p/
Up to 100# and down in 25# plates increments:
TAO
Rear/Side Delt Raises
Action Breathing
EMOM 5mns, 5 reps each exercise. Both on the minute.
Max weight for 5 reps on each exercise back to back. Do 5 reps of rear delt raises followed by 5 reps of side delt raises.
TYQ
Sandbag Carry
Alternate Breathing
Let’s test something different. Instead of a 400m carry, let’s do a 5-minute carry.