Digging Deep & Staying Focused

cheek to cheek

The 3 month winter CrossFit football program is over and I’m proud to say that we made some giant steps in improving our overall strength and fitness, as well as our cohesiveness as a football team.. However, the year is young and we still have a long road filled with hard work ahead of us. Going into the spring(break) we need to remain focused on our goals and never forget that we don’t get anything back. We need to earn everything we get this year and that starts by giving everything we got every practice. I’m excited for spring ball to see how much we’ve improved and I’m also excited to add some new dynamics to our practices. Keep each other in check, keep on your diets and keep cranking it up!!! Let’s GO. CAN’T WAIT!!

Strength:

Bench Press: Max Reps @ 185

Flint -26

Dwyer -25

Madsen -23

MetCon:

Death by Power Clean… Plus Burpee

Jordan -10 Rounds

Push Through Your "Walls"

Leaving it all out there

Theres no doubt we are making vast physical improvements. I can see it in our strength work and in our physiques. One aspect that is more vital that we must improve on is our mental strength and focus. Lets finish our winter program strong with "over the top" enthusiasm. I dont want to see any guys (especially guys who are supposed to be leaders) messing around in the weight room/gym or wherever. Im all for having fun and getting better as a team but it better have to do with football and becoming the best team we can be. Im not going to let us fail due to a lack of effort, thats for damn sure. I care too much about this team to let anything less than max effort in strides to victory.

Gotta Get Better Every Day



 Were going to have to be relentlessly consistant in our work ethic this season. We must strive to get better every day. From here on out I want there to be an "all business" approach and mindset when we get in the weight room. Whenever you lose motivation just think about every team we have to play on our schedule and what that team is trying to take from you.. A Victory. Victories are not given they are earned. We can ill afford to be complacent in our efforts to be the best team we can be. The hard work in the off season will translate to better play during the season. Let's work together, push each other, crank the tunes, have fun and continue to get better.

Strength:
Work up to a heavy 3RM hang power clean (2 hang power, 1 hang squat)

Hell yeah!!

pics from tuesday night. videos from thurday's hadcore night to come soon

Tonight got me absolutely FIRED UP!!! that's what im talkin about! It's very apparent we are getting bigger, faster and stronger. Let's keep this going. Let's keep working hard in the weight room , keep on our rest and diets and will be going strong into the spring. So proud of our progress up to this point. Power sprints & resistance running @ Art Crate Sat. morning @8am.

Strength:
1RM Bench Press (75% PR tonight!!)

Metcon:
AMRAP 3 minutes:
3 Power Snatches
5 Pull Ups

Wrist Acclimation

Here is a few videos that will help our form on our lifts. Alot of the terminolgy is complicated. Just skip to the parts where he shows stretching exercises.

http://www.youtube.com/watch?v=OTgh_RKtae8&tracker=False

http://www.youtube.com/watch?v=oylx0Up7nG8&tracker=False

http://www.youtube.com/watch?v=Un1PDhrU3h0&tracker=False

Progress!!-ions

http://www.youtube.com/watch?v=s1AE1j295dE
You wanna talk about "putting in the work, and INTENSITY!", watch this!!

By the count of raised hands at the end of practice when I asked "how many guys PR'd on their 1RM clean tonight?" shows that we're making huge improvements in our strength. Imagine what weight we'll be able to pull if we had faith in our front squat and fast elbows. No worries, we will continue to do drills that will work clean-hi-pull-to-catch(fast elbows) transitions. We will work on front squat, and wrist acclimation for the front squat. Make sure you and your teammates are coming in on non-CrossFit days and working hard, doing the sprints, dumbell work and core development.

Crank it Up!!

Great intense strength and team metcon work tonight. Like I said, we're gonna keep the training constantly intense, varied and fun this month. Keep competing and encouraging each other to make each other better. We have to maintain a high intensity level at all times whenever we are in the weight room. So on non crossfit days make sure everyone is getting in that weight room. Get some good music(bullet fo my valentine, avenged, disturbed, breaking benjamin) and CRANK IT UP!! Good, loud music is scientifically proven to enhance performace in the weight room. So get in there after school, get your game face on, crank it up, and get after it. We do that from now until season we will be the biggest, fastest and strongest team in our conference. Believe that.

Strength:
Clean High Pull- 5x5
Front Squat- 3x5 @65-75 %

Metcon: Team WOD
AMRAP 12 minutes
3 Cleans @ 135
6 Burpee Pull Ups
9 Dumbell Swings