Created In The lab

Are you training with a purpose or are you trying to win every workout training session? Competitions are for winning. Races are for winning. Training sessions are designed o make you better.

Week 5 Properly utilizing CrossFit during off season and training season and movements to back off of.

Off season can be a difficult time for athletes. They don’t know how to train and typically fall into one of two categories. They keep playing their sport and eventually burn out or get hurt. Or they sit around and don’t train anything and come into the season out of shape and struggle to get back to where they were before the season ended. How you should train matters during off season.

Training progress isn’t linear. Bad training are actually part of the process. A good coach accounts for these days in the program. How you react to these poor training days tells a coach who you are as an athlete and a person.

Episode 2 Pacing

The new, and hopefully improved podcast will focus on using CrossFit to train for things outside of CrossFit. My focus currently is on running and how I’m using CrossFit to make me a better runner. Weekly episodes will be posted on Mondays and I’ll discuss my training calendar and what my CrossFit workouts as well as my running workouts look like. Stay tuned for weekly episodes as I detail this tr...

This episode we decided to talk about different squat cycles. Between me and Joe we have tried multiple squat programs and have found pros and cons with each. We talk about the way we squat in our own programs now and why we do it. Hope you enjoy two bros talking about all things squat! Don’t forget to subscribe to this podcast and follow us on social media, @crossfitdcl, @dclmattyb, @stayrelentle...

In this episode me and Joe discuss some recent competitions that we have attended. What did we like, we did new not like, what we believe could have been better. On of the most important aspects of being the best at what you do is critiquing what goes on around you and improve what you are doing but seeing what you can improve on. Hope you enjoy this weeks episode.

Today me and Joe sit down to talk about different Fads in CrossFit, from what shoes one would wear to wearable technology. Joe and I have a lot of experience working and seeing athletes use a lot of different tools and offer some insight as to when and how one should use these tools.

Joe and Insit down and talk about our reaction to the 2021 NoBull CrossFit Games. What did we like? What did we hate? How well designed was the test.

CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review

CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd

Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 400m run 4 squat snatches

Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 ring muscle ups

Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders

Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bike

Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar

Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders

Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute 2 3-6 power snatches (135/95) minute 3 3 ring muscle ups or 6 ring dips

Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min rest 4 deadlifts (265/185) 4 handstand push ups

Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups

Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar

Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts

Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike

Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups