Candycanes

P6 CrossFit – CrossFit

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Step By Step Cleans (No Measure)

Step 1: Setup

Begin with the bar on the floor positioned against your shins over your shoelaces. Stand with your feet hip-width apart (this is our pulling position for almost all lifts), reach down and grab the bar with an overhand, shoulder-width grip, using hook grip (grab your thumb behind the bar)

Sit your butt down and your chest up.

Set your shoulder blades (scaps) down and back (put them in your back pockets)

Tighten your core

Your elbows should be rotated out to the sides with your arms completely straight

Look straight ahead

Step 2: First Pull

Pull the bar off the floor by powerfully extending your legs

Make sure you keep your back flat and your chest up

The bar should travel vertically in a straight line (not into you like during a Deadlift)

Step 3: Scoop

Once the bar is above your knees, shift your torso to a vertical position and slightly rebend your knees.

Step 4: Second Pull (the most powerful portion of the movement)

VIOLENTLY jumping straight up and back (like your about to attempt a back flip), fully extending your hips, knees and ankles (triple extension)

Open your feet to your squat position

Simultaneously shrug the bar with your shoulders.

Keep the bar as close to your body as possible by ensuring your knuckles stay down and you pull your elbows to your ears (think of a scarecrow), high and outside (not back)

Step 5: Catch

QUICKLY PULL YOURSELF UNDER THE BAR

Drive your elbows forward around the bar to the front rack position (across the front of your shoulders)

Drop into the squat position with your back straight and elbows staying up

Step 6: Now stand up

As you get better and your front squat is the limiting factor to the amount of weight that you can clean try bouncing out of the hole.

Once you are in a stable bottom position (back straight, chest up, elbows up, etc), come up a little and bounce down then back up.

Clean Tips: (No Measure)

PERFECT THE FIRST PULL:

Due to the heavier weight used in the clean versus the snatch, a bad first pull will cause serious problems.

During the first pull the shoulders should stay over the bar AND the back to hip angle should REMAIN THE SAME.

Often people mistakenly let their hips rise as soon as the bar moves (stripper butt). Your knees only have to move a small amount to get out of the way of the bar as it passes the knees.

Pushing your knees back switches off the power from the legs and puts it all on the back.

The more pressure you can keep on the front of the foot, the more your legs will be primed to move into triple extension.

MEET THE BAR:

We don’ want the bar to come crashing down on your shoulders causing you to crumble you into a ball!

Timing is VERY IMPORTANT, meeting the bar, where you pull it, or in a full squat and “catching the bounce” out of the squat is essential to coming out of a heavy clean with ease.

These can all improve that timing for heavier weights.

Hang Cleans,

Block Cleans and

Semi-Power Cleans (catching halfway and then squatting all the way down)

The later is most common in our CrossFit setting.

Clean Work Warmup (No Measure)

GET THE BEST RACK POSITION YOU CAN

A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps.

-Foam rolling the lats, triceps, & wrists and stretching them during your warm up will help get those elbows higher and the bar comfortably resting on the shoulders while still gripping the bar

-Stretching out using the bar is also a great way to improve it:

Place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.

Tip: If your mobility isn’t quite there and you have to sacrifice gripping the bar in the rack position to have your elbows up, sacrifice the grip and open your hands.

Warm-up

Grab: Straight band, Light Dumbbell (20/10), Barbell and weights used for workout

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

3 Sets

1:30 Cardio

7 Pike Push Ups

7 Half Kneeling Single Arm Dumbbell Press (light) (each side)

0:30 Handstand Hold -or- 0:30 overhead hold with workout weight

3. Workout Prep

1 set (at workout pace)

6 Shoulder presses

4. Run Prep (after Workout 1)

Armless Bike

200m (fast)

-200m walk pace-

200m (faster)

-200m walk pace-

200m (at mile PR pace)

-rest until fully recovered for workout-

Candycanes (Time)

15:00-22:00

Competition: RX+

For time:

50 Strict Handstand Push Ups

Muscle Gain: RX

For time:

50 Shoulder Press @ 65% 1RM (Remember no leg drive in this movement)

Fat Loss:

For Time:

100 Shoulder to overhead @ 45% 1RM

TARGET SCORE

Target Time: sub 5 minutes

Time Cap: 7 minutes

STIMULUS and GOALS

This is a classic test of upper body gymnastic pressing ability. We want to test your capacity here and find out how much muscle endurance you’ve built in this movement.

WORKOUT STRATEGY & FLOW

Set count will be completely determined by your proficiency in this movement and is relative to your ability. If you love these and want to go for a huge set and see how long you can hang on, then go for it. Otherwise we recommend fast sets with moderate rep counts and shorter rest breaks. You can do 5×10 in under 5 minutes easily if you keep the rest short.

Other options:

10-8-8-8-8-8

or: 8 then 7×6

or: 10×5

1-Mile Run (Time)

Max Effort 1-Mile Run
22:00-45:00 (including warm up for running)

Run 1 mile

Athletes Notes

TARGET SCORE

Target Time: sub 7 minutes

Time Cap: none

STIMULUS and GOALS

This will be uncomfortable! But that is okay.

WORKOUT STRATEGY & FLOW

Run Your pace to start has to be fast to faster if you want to PR. You still want to maintain negative splits. If your goal is 6 minutes, a potential pacing strategy could be:

0-400m in 1:35

400-800m in 1:32

800-1200m in 1:28

1200-1400m in 0:43

1400m-1600m in sub 0:43 (aka empty the tank)

Don’t try to come out at 100% and hold on!

Accessories

45:00-60:00

4 Sets

0:45 Plank

0:45 Side Plank Right

0:45 Side Plank Left

0:45 Hollow Rock Hold

-Rest 1:00 between sets-

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JORDAN HOWARD

COACH/ADMINISTRATOR

I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

CERTIFICATIONS

CrossFit Level 1 Certification

T.J. WILLIAMS

COACH

My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

CERTIFICATIONS

CrossFit Level 1 Certification

ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 1 Certification

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