Monthly Archives: November 2016

thursday

#allblackeverything #crossfit #infiltrate

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

FORM class starts next thursday!

Day 4 low bar squats!

Day 1: 50, 60, 70, 75

Day 2: 50, 65, 75, 80

Day 3: 55, 70, 75, 80

Day 4: 60, 75, 80, 85

 

8 min Amrap

2-4-6-8-10-12 . . . .
Power Clean (95/65)
Front Rack Lunges (95/65)
* Everytime the bar is dropped perform 6 Burpees. NO RESTING ON THE BACK!!!!

wednesday!

low bar back squat continuation!

1. warm up: hurdles over bar: see video for progressions

over forward 10 times

side over 10 times

backwards over 10 times

under and back 10 times

2. stretch: “lounge chair stretch”

3 sets of 10 pulses and 10 breaths at whatever variation works for you. (hands can be on floor)

3.  Low Bar Squat.  We are on day 3, but if you missed, make up a day!

Day 1: 50, 60, 70, 75

Day 2: 50, 65, 75, 80

Day 3: 55, 70, 75, 80

Day 4: 60, 75, 80, 85

4. WOD For Time (12 min cap):

10-9-8-7-6-5-4-3-2-1
Burpees
American KB Swings (70/53)

5.  Lounge chair stretch

3 sets of 10 pulses and 10 breaths.  try another variation!

 

 

tuesday

So, these next two weeks will be squats. Depending on how many days you have come in so far that week will determine your sets and percentages. It won’t be high percentages at first, but our goal is more to decrease the time needed to get to our heavier load. As always, if something doesn’t feel right, don’t push it. Coaches will be there to help. The first day you come in, do day 1. The second day you come in, even if it is Thursday, you do day 2, not day 4. This is important. Try to come everyday. It’s good for you; trust me.

Perform 5 Reps at the first percentage, 2 reps at the second percentage, and 1 for the rest. This will be the protocol this week but percentages will be adjusted as need on an individual basis. The tendency will be to want to do more weight and reps than prescribed. We are more concerned about strength as a skill, learning full recruitment of musculature in a new position, and training our bodies through minimal warm specific warm up so fight the urge to do more. If you need a greater challenge, and you don’t feel the weight is challenging enough, that’s fine. Try to create even more full-body tension during your squat. Focus on the points of performance gone over for the low-bar squat. And take it slow realizing that we will be squatting every day so we don’t want to be sore from the first day of squats. We are easing in, allowing soft tissue time to adjust.

We will also, during these two weeks, be diligent to stretch at the end.

Back Squat:

Day 1: 50, 60, 70, 75

Day 2: 50, 65, 75, 80

Day 3: 55, 70, 75, 80

Day 4: 60, 75, 80, 85

 

WOD:

5 rounds:

7 SDHP (95/65)

7 push press

 

post wod:

:30 sec each side couch stretch (3 min total)

switch sides each :30 seconds.  focus on breathing.

 

 

Low Bar vs High Bar Back Squat

Question: Which should you do?

squats

Answer: Low Bar

Arguments commonly made for High Bar (which is what 95% of people doing CrossFit do):

  • It translates more to the clean and snatch
  • You stay more upright

Arguments I make for Low Bar

  • So what if it translates more to your clean and snatch? If you’re that worried about your O lifts and want perfect translation, just stick to the front squat and overhead squat.
  • Plus, this is CrossFit, not olympic lifting. I’ve had events in competition where back squat was a movement. I’ve had to do a hundreds of 135 lb back squats in a workout, and I’ve also had a 3RM back squat in competition, and at that point I couldn’t care less about my clean and snatch.
  • Low Bar is mechanically advantageous for lifting more weight which translates into more overall strength.
  • Safer for the knees because load is shifted even farther back.
  • Develops a super strong posterior chain.
  • May not translate as well to increasing your Front Squat, but because of the increase hip angle at the bottom, it translates better to pulling in the clean and snatch.

This being said, we are going to take a systemized approach these next two weeks. We are going to squat every day. Not a lot of reps, but squat none-the-less every day Mon-Thur for the next two weeks. We will be exploring two things, first the low bar back squat, and two a very useful skill. This “useful skill” has roots in ancient training but I heard Rob Orlando talk about his own “cold bar” training he did when I attended the CrossFit Strongman Cert. You can read about that a little here. He did it for bench press, but I applied it to the two heavy lifts so I could boost testosterone quickly while training intensely.

Every day for about 3 weeks, I squatted 135 lbs once, 225 once, 315 once, and 405 once. Now, I’m not advocating that you go squat heavy without warming up, but I remember hearing Kelly Starett say, “The gazelle doesn’t get to warm and and stretch when it begins to be chased by a cheetah.” I worked up to being able to do that. I had a 405 lb barbell in the gym at Finish Line that I would pick up every time I would walk by it, about 5-12 times a day.

I don’t want you to think that you won’t be getting a sufficient warm up because you will. 5 mindful and active reps are better for warm up and for training that 5 haphazard reps. We will be talking about cadence, angles, stretch reflex, foot and bar position and more. Strength is largely a skill, so training the CNS to do movement correctly is more important than how many reps you get, unless it’s benchmark Friday or a CrossFit competition, then just do what it takes to get the reps.

I am a huge proponent of mobility work, I spend a lot of time personally doing it. In fact, as I write, I’m in a prone cobra-like position getting  a passive hip and lower back stretch. But I am also a huge proponent of learning to maintain more of a ready state throughout the day (start with a small morning routine, I have one I’ve done every day for the last 6 or 7 years or so). I realize not everybody has the same time as I might to dedicate to stretching, but showers, putting on shoes, scrubbing your back, putting on socks, taking phone calls and writing emails can all be opportunities throughout the day to get into proper stretching positions to increase our flexibility and quality of movement.

If you want to take a positional assessment so you can focus a couple stretching exercises to get the most benefit out of your deficiencies, you’re in luck. Soon to come, Griffin, studying to be a doctor will be leading a F.O.R.M. (Full, Optimal Range of Motion) class starting soon.  This class will breakdown common movements in CrossFit using a full-body, integrated approach. Limitations in movement, efficiency, and performance will be revealed, and various techniques to address these issues will be given. Mobility work needs a proactive approach. It’s used to prevent injury, boost recovery, and enhance performance. It is never too late to start the process. Join us on Thursdays at 6PM.

So, these next two weeks will be squats. Depending on how many days you have come in so far that week will determine your sets and percentages. It won’t be high percentages at first, but our goal is more to decrease the time needed to get to our heavier load. As always, if something doesn’t feel right, don’t push it. Coaches will be there to help. The first day you come in, do day 1. The second day you come in, even if it is Thursday, you do day 2, not day 4. This is important. Try to come everyday. It’s good for you; trust me.

Perform 5 Reps at the first percentage, 2 reps at the second percentage, and 1 for the rest. This will be the protocol this week but percentages will be adjusted as need on an individual basis. The tendency will be to want to do more weight and reps than prescribed. We are more concerned about strength as a skill, learning full recruitment of musculature in a new position, and training our bodies through minimal warm specific warm up so fight the urge to do more. If you need a greater challenge, and you don’t feel the weight is challenging enough, that’s fine. Try to create even more full-body tension during your squat. Focus on the points of performance gone over for the low-bar squat. And take it slow realizing that we will be squatting every day so we don’t want to be sore from the first day of squats. We are easing in, allowing soft tissue time to adjust.

We will also, during these two weeks, be diligent to stretch at the end.

WORKOUT:

Bear Crawl, Monkey, Frogger Introduction

Back Squat:

Day 1: 50, 60, 70, 75

Day 2: 50, 65, 75, 80

Day 3: 55, 70, 75, 80

Day 4: 60, 75, 80, 85

Do not think we will start class with rep 1. We will be going over three basic movement patterns in the coming weeks to aid us in our general warm up. In Steve Maxwell’s Mobility Cert I attended, the only thing we did was roll over and crawl. There are crawling variations that I cannot do, yet. The Bear Crawl, The Monkey, and The Frogger will be basic  locomotive patters that will help with body control and movement by increasing flexibility and core strength.

***************

8 min AMRAP:

5 HSPUs

10 I forgets

15 Hollow Rocks

**************

Modified Pigeon Pose: 3 sets of 10 pulses and 10 breaths.

**************

Oh, and I went to order something from DATSUSARA but got this below, quite interesting.

Screen Shot 2016-11-27 at 10.17.20 AM

Friday

Classes will be open at regular times, but workout may take longer than an hour, so please feel free to plan on sticking around if you like. I’ve done this one several times. It used to be my New Year’s Day workout.

Hidalgo

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Thanksgiving

I am thankful for a dramatically different life than I had until about 11 years ago. I am most thankful for the means by which that change came, namely the person and work of Christ. I am thankful for my wife and daughters, in that order. From there, it’s family and friends. You guys are high on my list of what I’m thankful for because really, it’s all about relationship. Quick side note. I will be posting a blog answer the question whether you should be high bar or low bar back squatting and what that even means. Look for that soon, and then look for a lot more squatting, at least in the short term. Now back to Thanksgiving:

If you have only known me as a married man, then you don’t have the same perspective as the large group of high school friends I ran into last night. Though we had kept up in Facebook, this was the first time I’ve seen these people since high school as I had an abrupt move halfway through my senior year. I had to give my humble testimony, and I will give it to you here now. I had burnt every bridge, I couldn’t be trusted with anything, I was emotionally unstable and volatile, and was facing 8 years in prison. I was offered services at Wheeler Mission as an alternative, which is another long and interesting story in itself.

A couple years after that I was married (almost 9 years ago now) and we moved to Costa Rica where I worked with crack addicts helping them be fully restored to productive life. I still have several friends from down there that I keep in close contact with. This is also when I found CrossFit on the internet and began doing WODs in the small gym there. CrossFit obviously being one of the things I’m most thankful for.

Fast forward to today and my life is completely unrecognizable from the trajectory of my life then. And I remember thinking what my life might be like if I made it to 30, but it was nothing like it actually was. I know that many of you may see me as odd or however you want to put it now, but again, with some perspective, it’s really no comparison.

Thinking about the Thanksgiving season especially during this divisive time in our nation has also caused some unique introspection. The problem with this past election cycle, I think, is that it represents us too well as a people, and I don’t think we like what we see in the mirror. Lies, corruption, selfishness, vain conceit, unbridled ambition. The problem isn’t that the candidates don’t represent the people well, the problem is that they do. In our own brief history of a country you don’t have to look too far to see hate, animosity, oppression, racial superiority, etc.. And I’d love to say that we only have a bit more of that bitter harvest to reap from our forefathers before it’s over but the problem is that these seeds continue to be sewn today.

We have tolerated these divisions for too long. We have become complacent and accepted the status quo. We must work for peace and unity. Work for it, it doesn’t just happen in cruise control. Yet we resort to anxiety and fear, and we sometimes give into weakness. We talk a big talk but are rattled quite easily. And what is fear but the manifestation of pride. We pretend justice but seek our own ends. We have loved money and used people, and it’s time for us to stop.

But real change happens when we stop pointing the finger and look at our own side. I can only clean up my side, but when I do, people tend to be more apt to clean up theirs as well. We must realize that we cannot force someone to change by direct action. But when we change ourselves, people around us tend to be more open to change. We all have something we can work on, and if we each focus on that, more would get done that spending an entire life trying to change someone else. Trust me.

As most of you know, I also pastor a small Baptist congregation on the near west side. And it was my great pleasure to join up with a congregation near 35th and Fall creek and share a message of unity the Sunday after the election. It was actually a very awesome time of coming together even though our churches come from different sides of the tracks.

As we met early that Sunday, we caravanned from our church’s neighborhood on the West Side. It is a neighborhood where Confederate flags wave on every other house, and here we were getting ready for full gospel worship with the Hammond B and everything. People coming together to share love and hope not just despite our differences but because of our differences. I can’t pretend to understand anyone else’s plight, but I have been fortunate (and I say fortunate because of the opportunity to learn so much) to live in places where I have been the minority or outsider. Both of my daughters are Costa Rican. No matter how good my Spanish got, I was still an outsider. I know what that feels like, and there are people all around us who feel the same. I lived on an Island in Alaska where there were 70 natives and I was the only white man. In Alsaska, especially along the Aleutian chain, there is a lot of racial tension because of what happened to the natives at the hands of the Japanese during WWII while the US basically turned a blind eye. It’s so easy to think you’re better than someone else, or to think the opposite, that someone else better than you, but I believe that we were all created in the image of God, and as such all have equal dignity and deserve impartial respect. There are truths that I hold to be self evident.

Although I’m sure most of you think I voted Trump, I went with Gary Johnson on Nov 8. I’m also quite fond of many of the libertarians views regarding limited government interference with the lives of citizens. At least Gary Johnson will push to legalize marijuana which for me is one of the most disgusting examples of governmental overreach and corruption. It was illegalized in the first place in order to be able to round up Blacks and Mexicans, and to this day the enforcement of marijuana laws is ridiculously unbalanced along racial lines. The prison justice system, which I’ve been able to see from both sides, is so discriminatory it makes me angry.

This doesn’t even take into account the millions of health benefits for cancer patients, chronic pain, increased focus, energy, sleeping issues, and other literally hundreds of other ailments that the herb bearing plant, which was given to us by God for our stewardship, can help with. So for me, this legislation represents a lot to me considering it’s discriminatory origin, nature, and implementation and the infringement on our God-given rights. You cannot even grow hemp (almost 0 THC, you can’t get effects) in this country legally. Hemp is my favorite fiber for clothing, but because of beurocratic oppression I must but clothing that has its hemp shipped from overseas. We gon have to get up, stand up. Speaking of hemp clothing, check out these hoodies. It’s an old friend of mine’s company out in LA, and he’s been lobbying hard now for a while to change laws in California so that he can grow his own hemp and produce a clothing product done start to finish in the USA.

I’m thankful for you guys. It’s obvious but bears repeating again, without you, the gym wouldn’t exist. CrossFit is unique because it’s so much more than a physical exercise regimen. Yes, it’s constantly varied, functional movement, executed at a relative high intensity, but the lessons learned in the box translate to every other aspect of your life. It’s been great seeing you guys outside of an exercise atmosphere, and I look forward to our Holiday Party where will definitely have the 3rd floor Lounge. :(

I’m thankful that our small church was able to provide 20 Thanksgiving meals to needy families in our community this Holiday. I’m thankful for the outreach we do at the Relax Inn, grilling food and offering hope to people who were in the same situation I used to be in. It was Christ who saved me, and any good thing at all, though they be few and far between sometimes, that I might be able to do to help anyone else at any level, I cannot take one bit of the credit. I know where my best efforts got me, and I’m thankful for a new way even if I’m still stumbling forward on a daily basis.

Obviously, this is stream of consciousness so probably could be much better worded and organized, but it’s a lot of thoughts, and I’m thankful. Boom.

Tomorrow, Classes will be open at regular times, but workout may take longer than an hour, so please feel free to plan on sticking around if you like. I’ve done this one several times. It used to be my New Year’s Day workout.

Hidalgo

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Yoga Tonight; Survey is Out

Yoga is being moved to Monday night at 7pm in hopes of opening up for more people to attend. Join Megan tonight!

Sunday night we sent out a quick two question survey to help better serve you. You should find it in you emails, and if not please check your junk. If you still did not receive one, just email me: Jared@CrossFitInfiltrate.com and I’ll get one sent to you.

We had a great time both at the workout and dinner. Thanks to everyone who participated; a great group.

 

#friendsgiving #workout at #crossfit #infiltrate. #thanksgiving #indycanal #husky #huskypuppy #gymdog #dog #outside #optoutside #adventure

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Kettlebell Club Workout

Friendsgiving!

Join us today at 11am and/or 5pm at the gym. We have the 4th floor terrace for grilling and 3rd floor lounge reserved as well as our own spaces for dinner. Just bring a friend and a side. Listed below, you will see some last minute ideas for sides, and feel free to post what you’re bringing on the Facebook page. So whether it’s your mother or your significant other, join us in the spirit of Thankfulness downtown tonight! Darts, indoor cornhole, games and more!

  • Gravy
  • Stuffing
  • Sweet Potatoes
  • Cranberry Sauce
  • Rolls/Cornbread
  • Bacon Green Beans
  • Desserts/Pies
  • Something from your home land!

 

And let me tell what this is all about folks. Most of you know Zane, our beloved, man-of-few-words-chew-in-his-mouth-country-music-playing-shirt-off-nice-abs coach we got. Here’s what he has to say in light of our present season, “I am thankful for CrossFit because it has introduced me to a different kind of lifestyle that I truly enjoy. I am thankful for a gym that I can call home, full of folks that I can now call family. I am very thankful for one young lady in particular, that has truly made my life better.” Becca would be proud.

And check out this interesting perspective from Griffin, “This Thanksgiving will be my first as a CrossFit coach. As such, I am thankful for something a little different. I am thankful for the members that make it a point to come in everyday, whether they have to get up early to come in before work/school or spend all day at work/school and then come straight to the gym. I am thankful for the members that bring energy and enthusiasm to the gym every time they walk in. I am thankful for the community that has built between us all, inside the gym and out. All of these things make coaching at the gym a pleasure.”

I echo these remarks and am preparing my own Thanksgiving blog post for you all.

Now for the 11am workout!

Bring warm clothes, think sweat pants, and don’t be afraid, just come on in!

Large group workout fit for all levels.