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What’s a typical CFBB session look like?
[Part 2…] Let’s roll… Yesterday we did some Turkish get ups - these teach multiple valuable pressing lessons: vertical forearm, stable shoulder, tight grip, using your body as one piece, etc, etc… These lessons can be directly applied to the bench press, our primary objective for the day… Warm up: Again, nothing too mental here… While yesterday’s warm up was more about freeing up your joints for better movement, today is more about getting a good bench press out of you… The bottoms up KB press forces you to grip hard and engage your shoulder stabilizers. The strict T2B / KR is to prep your lats and mid section / core. The crab walk is to improve shoulder extension and warm up the rear delts. |
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Plyo push ups:
Yesterday I mentioned that strength is the tide that raises all ships… Both slow reps and quick reps are necessary for strength development, and strength development is necessary for most health and fitness goals… The plyo push up is our quick lift for today, and the bench press is our “slower” lift.
3 reps "for height" translates as 3 reps performed with as much speed / power as possible. The format [every 30 seconds for 4 minutes] allows us to get some work done quickly without burning out...
Plyo push up:
- Quick lift
- Preps the nervous system for better benchin’
- Easily scalable
Bench Press:
To succeed in almost any sport you’re going to need a strong upper body… Not just shoulders and arms, but a strong chest and back too.
Basically, CrossFit is mostly up and down… If you look at their 9 foundational movements you’ll see that it’s all up and down with nothing in the frontal plane, meaning very little chest… There’s very little back either… What this means is that the shoulder structure [a floating joint] doesn’t have the necessary support from the chest and back, which will inevitably lead to shoulder problems…
Yesterday I mentioned that strength is the tide that raises all ships… Both slow reps and quick reps are necessary for strength development, and strength development is necessary for most health and fitness goals… The plyo push up is our quick lift for today, and the bench press is our “slower” lift.
3 reps "for height" translates as 3 reps performed with as much speed / power as possible. The format [every 30 seconds for 4 minutes] allows us to get some work done quickly without burning out...
Plyo push up:
- Quick lift
- Preps the nervous system for better benchin’
- Easily scalable
Bench Press:
To succeed in almost any sport you’re going to need a strong upper body… Not just shoulders and arms, but a strong chest and back too.
Basically, CrossFit is mostly up and down… If you look at their 9 foundational movements you’ll see that it’s all up and down with nothing in the frontal plane, meaning very little chest… There’s very little back either… What this means is that the shoulder structure [a floating joint] doesn’t have the necessary support from the chest and back, which will inevitably lead to shoulder problems…
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That was a long winded way of saying that if you’re going to push and pull vertically, you need to push and pull horizontally if you want to be fit, strong and healthy.
Plus benching is fun… Bench press: - Excellent upper body builder - Fun - Bent arm press [Whereas TGU is a straight arm press] - Necessary for CrossFitters shoulder health |
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Landmine row:
Same as above - it’s about structural balance. Obviously there’s a strong carryover to other pulling movements - chin ups, muscle ups, sled pull, etc - but it’s mainly about balancing out the pressing volume and keeping the shoulders healthy.
Same as above - it’s about structural balance. Obviously there’s a strong carryover to other pulling movements - chin ups, muscle ups, sled pull, etc - but it’s mainly about balancing out the pressing volume and keeping the shoulders healthy.
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Landmine row:
- Excellent upper body builder - Balance left and right - Bent arm pull - Necessary for CrossFitters shoulder health For time, 500m row - no more than two efforts: A little bit of glycolytic conditioning, but not too much... |
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You want to push it a little, but you also want to leave with enough energy for other things… Whether this is work, practicing sport skills, or just running errands… You need to be able to enjoy your day without dragging your a*** about.
You should feel fresh when you leave... Like you’ve worked, but still fresh. If you feel depleted after training then you’re doing too much.
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2019
You should feel fresh when you leave... Like you’ve worked, but still fresh. If you feel depleted after training then you’re doing too much.
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2019
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