#CFV

Bienvenue sur CrossFit Villeurbanne Première et unique Box sur Villeurbanne

The evolution of the crossfit regional athlete

The field is trending younger, with the women a year or two older than the men.

Height and weight have been pretty stable over the years. The average man runs about 5-foot-10 and 190 lb., and the average woman about 5-foot-5 and 140 lb. CrossFit has a reputation for being a shorter athlete’s game, but according to these data, regional athletes are slightly taller than the average American adult. CrossFit athletes are not quite Jaime Lannister, but they’re much farther from Tyrion than we might have thought.

Quelques liens sur différentes programmations crossfit

Voici quelques liens sur différentes programmation gratuite et plutôt interessante tels que les programmes de :

crossfitweightlifting de Mike Burgener avec pour chaque jour une programmation spécifique Crossfit Weightlifting et une programmation Weightlifting normale. Le site est gratuit.

weightlifting101 Channeling the bulgarian spirit. Je n’ai pas encore fait le tour de leur programmation, mais apparement c’est un programme à suivre sur une période de temps donné.

aerobiccapacity par Chris Hinshaw, probablement une des meilleurs guru du cardio en Crossfit. Il propose plusieurs W.O.D par semaine gratuit, et une formule payante.

mobilitywod par Kelly Starrett le manitou de la mobilité en Crossfit et aussi l’auteur de “becoming a subtle leopard” la bible du mouvement pour un crossfiteur !

Icon Athlete by Chris Spealler

Voilà 8 wods test réalisé par Chris Spealler, 7 fois compétiteur au Crossfit games, très variés, lourd, il faut déjà avoir un excellent niveau en Crossfit pour pouvoir les attaquer !

The not-so-evil of high rep weightlifting

“The snatch and clean & jerk are meant to be done at low reps.” “Doing the snatch and clean & jerk for high reps is dangerous.” “The snatch and clean & jerk are not effective conditioning tools.”

Though there are variations, these are probably the three most common arguments against high rep weightlifting. I’m here to help you understand why they’re all wrong. And why high rep weightlifting is actually a tremendously valuable training tool.

Greg Glassman Harvard Divinity School Speech

Growing numbers of people are finding meaningful community in places outside of church. Learn how the CEO of CrossFit, Greg Glassman, thinks of his work as church, perhaps even religion.

Greg Glassman à la Harvard Divinity School, répond aux questions des personnes présentes, sur la communauté dans le Crossfit et sa possible corrélation avec la religion. Beaucoup de choses intéressantes sur la vision de Greg Glassman au sujet des Affiliés et de l’aspect identitaire et communautaire du Crossfit. A voir (c’est en anglais)

Push Press Poster par Diane Fu

Voici un poster magnifique représentant les principaux mouvements d’haltérophilie, le Clean, le Jerk et le Snatch, démontrés et détaillés par Diane Fu.

Vous pouvez le télécharger sur le site Fubarbell gratuitement et même acheter une version géante plastifiée à mettre dans votre box ou chambre. Pour ceux qui ne connaissent pas Diane Fu, elle fait partie de l’équipe de Kelly Starret star incontestée de la mobilité dans le CrossFit et auteur du livre Becoming a subtle leopard et gérant de la box San Francisco Crossfit.

Je vous vous conseille vivement de suivre le site de Kelly ainsi que les vidéos de Diane Fu !

The new faces of coke

Voici un article sur les pratiques de l’entreprise Coca-Cola qui finance un grand nombres de diététiciens et professionnels de santé ! Ils dévoilent les noms des personnes avec qui ils sont en affaires ! Incroyable !

Rich Froning Fittest Man on Earth

Rich Froning Jr, entré au Reebok CrossFit Games 2014 avec trois victoires consécutives, un exploit qu’aucun autre athlète avait accompli. Après avoir trouvé CrossFit en 2009, terminant deuxième aux CrossFit Games en 2010 et dominant la concurrence sur les quatre prochaines années. Ses quatre titres, cinq fois sur le podium, 16 victoires sur le Events, 35 parmi les cinq premiers sur les Events et 45 top-10, et il est vénéré dans la communauté.

Arnold's blueprint

Une vidéo motivante et plutôt interessante sur le succès d’Arnold durant son temps en tant que Mr Olympia. Ténacité, effort, sueur son les maîtres mots

Rich Froning Day 32

Session 1

CrossFit Weightlifting Session: Use October 18, 2015 for the Weightlifting Program today which is a Rest Day.

http://crossfitweightlifting.com/2015/10/sunday-october-18/

Play a Sport

Rich played a flag football game. Go do something active and fun if you have time. Any sport would work great.

Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP

  • 5 tire flips (400/250)
  • 5 bench press (225/155)

Rich’s tire weighs 400. Don’t injure yourself trying to move a tire that is too heavy for you. If you have a heavy tire that you can move for multiple reps then use it. If not substitute a (225/155) Power Clean.The tire flip/power clean and the bench press should not exceed 80% of 1 RM.

Rich Froning Day 31

Session 1

Morning Session:

Run first thing in the morning. If you do anything before running you will not be able to hold any decent paces

Metcon (Time)

Run - 2 rounds: 4 minutes at 8minute/mile pace & 20 seconds max effort sprint w/ 60 seconds rest after each reps - 2 round: 3 minutes 30 seconds at 7minute/mile pace & 20 second max effort sprint w/ 90 seconds rest after each rep - 2 rounds: 4 minutes at 8minute/mile pace & 20 seconds max effort sprint w/ 60 seconds rest after each reps - 2 round: 3 minutes 30 seconds at 7minute/mile pace & 20 second max effort sprint w/ 90 seconds rest after each rep

Workout Details:

  • Run 4 Minutes, 20 Second Sprint, Rest 60 Seconds, Run 4 Minutes, 20 Second Sprint, Rest 60 Seconds
  • Run 3 Minutes 30 Seconds, 20 Second Sprint, Rest 90 Seconds, Run 3 Minutes 30 Seconds, 20 Second Sprint, Rest 90 Seconds
  • Run 4 Minutes, 20 Second Sprint, Rest 60 Seconds, Run 4 Minutes, 20 Second Sprint, Rest 60 Seconds
  • Run 3 Minutes 30 Seconds, 20 Second Sprint, Rest 90 Seconds, Run 3 Minutes 30 Seconds, 20 Second Sprint, Rest 90 Seconds

Workout Pacing: These paces are manageable if you have a 5:20-6:00 mile. If you do not have that mile range, use 65% intensity for the 8min/mile pace and 80% intensity for the 7min/mile pace.

Session 2

Afternoon Session:

CrossFit Weightlifting Session: Use October 17, 2015 for the Weightlifting Program today.

Weighlifting Snatch (3 Sets for 3 Reps at 50% of 1 RM Snatch) You have 2 options for Weightlifting today. You can do what the link has or you can change it up and do what Rich did. He went heavier for his sets. He still did the 3 waves for the same number of reps but used 75%, 80%, and 85%.

The 3 waves means hit 3 reps at the lowest weight, 2 reps at the middle weight, and then 1 rep at the heaviest weight. Go through that 3 times.

Whichever option you choose, just put your weights into Wodify.

  • Snatch (3 Sets for 1 Rep at 60% of 1 RM Snatch)
  • Snatch (3 Sets for 2 Reps at 55% of 1 RM Snatch)
  • Clean and Jerk (3 Sets for 3 Reps at 50% of 1 RM Clean and Jerk)

You have 2 options for Weightlifting today. You can do what the link has or you can change it up and do what Rich did. He went heavier for his sets. He still did the 3 waves for the same number of reps but used 75%, 80%, and 85%.

Whichever option you choose, just put your weights into Wodify. - Clean and Jerk (3 Sets for 2 Reps at 55% of 1 RM Clean and Jerk) - Clean and Jerk (3 Sets for 1 Rep at 60% of 1 RM Clean and Jerk)

Rich Froning Day 30

Session 1

Instagram

Morning Session:

CrossFit Weightlifting Session: Use October 16, 2015 for the Weightlifting Program today which is a rest day.

Weighlifting

Metcon (Time)

10 rounds - 10 calorie assault bike - 5 muscle ups

Rich’s Time - 10:38

20 minute time cap These are all 1:1 Work:Rest. So complete it back and forth with a Partner or rest how long it took you to complete each workout. - If you do not have an Assault Bike, Row or Airdyne 15 calories for each round. Rest 1:1 Work:Rest

Metcon (Time)

10 rounds - 10 calorie assault bike - 5 PHSPU (Parallette Handstand Push Up) *

Rich’s Time - 10:42

  • Deficit is a ABMAT between two Parallette 20 minute time cap These are all 1:1 Work:Rest. So complete it back and forth with a Partner or rest how long it took you to complete each workout. If you do not have an Assault Bike, Row or Airdyne 15 calories for each round. Rest 1:1 Work:Rest

Metcon (Time)

10 rounds - 10 calorie assault bike - 1 legless rope climb (15ft)

Rich’s Time - 9:03 20 minute time cap These are all 1:1 Work:Rest. So complete it back and forth with a Partner or rest how long it took you to complete each workout. If you do not have an Assault Bike, Row or Airdyne 15 calories for each round.

Rich Froning Day 29

Morning Session:

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP - 300m Row - 15 Bench Press (135/95)

Target Score: 6+ rds Bench Press should be unbroken for at least 2 rounds. Rest until fully recovered

Metcon (Time)

For time: - 100-80-60-40-20 - Double Unders - 50-40-30-20-10 - Pistols

Target Time: 10 mins No time cap. Get the work done. Rest until fully recovered

Metcon (Time)

21-15-9 - Strict HSPU - Box Jumps (36/30)

Target Time: Sub 4 mins 15 Minute Time Cap.

Afternoon Session:

CrossFit Weightlifting Session: Use October 15, 2015 for the Weightlifting Program today.

Weighlifting Snatch (5 Sets of 3 Reps at 40% of 1 RM Snatch) Clean and Jerk (5 Sets 3 Reps at 40% of 1 RM Clean and Jerk)

Rowing CLB won

Creé par Chris Himshaw Pour camille Leblanc bazinet

  • 1100m in target time of 4:36 (800m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 1000m in target time of 4:10 (700m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 900m in target time of 3:46 (600m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 800m in target time of 3:19 (500m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 700m in target time of 2:53 (400m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 600m in target time of 2:28 (300m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 500m in target time of 2:02 (200m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 400m in target time of 1:36 (100m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 300m in target time of 1:10 (300m at 1:58/500m pace)

Camille attacked this workout yesterday. She was surprised how comfortable the pacing felt in the opening 3 rounds. Camille soon calculated that she’d PR her 5k if she maintained her current pace. Her confidence continued to grow as she hit a new PR at 5k and every 1000m interval thereafter. As a coach, I believe every good endurance workout should have individualized paces to hold the athlete accountable while controlling the stimulus (especially with CrossFit athletes because they love high intensity). This entire rowing workout has specific targeted paces except for the 200m easy recovery rows between the rounds.

These “recovery rows” were the core of this workout. I programmed these recovery rows at a “sub-2:28/500m pace” to measured her true workout performance. Yes, Camille hit the 2:08 & 1:58 paces. However, I wanted to know by how much she was willing to voluntarily beat the prescribed “sub-2:28 pace”.