Phase 3 (4 Week Cycle) Coach Somerton’s Accessory/Strength Program

** SWITCHING IT UP!!!

THURSDAY- UPPER BODY

SUNDAY- LOWER BODY

 

Phase 3, 4 weeks cycle

 

A series movement:

 

– 1 set equals 8 total reps, but in the 1 set we are combining 2 different tempos.

 

– The first 4 reps, we are utilizing very slow eccentrics –  5/01/0 – 5 seconds to lower the weight, then explode up.

 

– After 4 reps with the 5/0/1/0 tempo, it should feel as if you can almost do no more 5/01/0 tempo reps.

 

– Then you immediately continue with fast eccentric reps with a 2/0/1/0 tempo for 4 more reps which should be extremely hard!

 

– 4 reps with 5/0/1/0 tempo + 4 more reps immediately following with a 2/0/1/0 tempo. Fun times!

 

 

B series movement:

 

3 x 10/7/5

– This means in 1 set you will do 10 reps to failure, then rest for 10-15 seconds and continue with the same weight for another 7 reps. Then rest again for another 10-15 seconds before finally performing 5 more reps. This is 1 set!

 

– You will then rest for 75 seconds before moving to the B2) exercise, a Sumo RDL which also follows the same 10 / 7 / 5 method.

 

– You perform this exactly the same as the B1) exercise (as written above) to complete 1 set of the RDL. Rest 75 seconds again before going back and performing set 2 of the cyclist squat for another set.

 

– This phase has lots of reps and lots of sets. My advice is to add weight each set, so the final 2 sets are really hard. Enjoy this phase, it will lead to some amazing pumps

PHASE II: Coach Somerton’s Accessory and Rehabilitation Work

LOWER BODY (THURSDAY)

4 Sets (4-6 reps)+1 set (10-12 reps)

A1 – Barbell hip thrust – 1 & 1/4 reps / tempo 2210

A2 – Dumbbell Romanian DL w/band around hips – 10-12 reps / tempo 3010

 

4 sets (4-6 reps) +1 set (10-12)

B1 – Dumbbell Bulgarian split squat – tempo 6010/2010

B2 – low front loaded KB good morning to squat  – 15- 20 reps

3 sets

 

C – Barbell Lateral Split Squat – 15-20 reps – tempo 2110

 

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New 6 Week Strength Cycle!!! TEMPO Movements

Starting On October 13th we will begin a Tempo Back Squat and Deadlift Program.  Each week we will alternate with  2 days of Back Squat and 1 Day of Deadlifts/ Then switch to 2 days of Deadlifts and 1 Day of Back Squats.

 

Why Tempo Work?

 

** dictate a specific time frame in which to perform the eccentric, isometric, and concentric phase of the squat and deadlift. Forcing a tempo on your squat/deadlift increases time under tension, places a higher demand on stability throughout the movement, and increases positional awareness of the hips and knees.

 

What are the Benefits??

  • TEACHES CONTROL. Tempo training essentially teaches you to slow down the movement and maintain control throughout the entire time. …
  • BUILDS BETTER UNDERSTANDING OF MOVEMENT POSITIONS. …
  • ADDRESSES POSITIONAL WEAKNESS. …
  • INCREASES TIME UNDER TENSION. …
  • DEVELOPS WORK CAPACITY. …
  • ADD VARIETY. …
  • REDUCES RISK OF INJURY.

 

We can’t wait to see the increases and benefits from this!

Sunday’s Training (Phase 1)

Upper day – Sunday

DB floor press or landline press

Flat dB Flye

Pull wide grip

Bent over bb row pronated

DB tricep extension

DB curl

Standing dB lateral raise

Core

 

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New Programing Thursday and Sunday!!

Welcome back to training!

 

CrossFit Wall Street has a new and exciting initiative to introduce for you come Thursdays and Sundays!!

 

Our Experienced Coach Somerton Lester has worked concurrently with your CrossFit program workouts and developed a new initiative that will drive up your general physical readiness and push through some lagging areas that maybe holding you back!

 

It’s a chance to pull back on the high intensity interval weight training days and focus on some areas that will work to ensure you push past your previous level of achievement.

 

Therefore, Somerton will be introducing you and mentoring you through detailed training pathways that will help you succeed in these areas.

The session will be split into numerous superset style workout blocks, this will entail partnering two exercises of the same muscle group together working through time under tension for that specific phase

.

This will will be the 1st Phase over 3-4 weeks.  Then Somerton will introduce a new Phase every 3-4 weeks moving forward.

 

What you can expect Phase 1 – is volume; This is a “Hypertrophy Phase,” which means too, “Increase a growth in Muscle Cells.”  Strengthening the muscles and building a solid foundation before moving to an Intensity level of increasing weight/stress on the muscle.

 

The idea is to progress gradually through the steps at the pace that your skill level and mobility allow.

 

While your attendance and consistency will ensure you reach your goals of building muscle, and strength, to therefore, raise your physical readiness standard.

 

Expect:

Thursdays to be LOWER BODY

Sundays to be UPPER BODY

 

We look forward to seeing you all on the Thursday and Sundays!

 

In the words of Coach Somerton, “Horns Up!”

 

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.