AUGUST 2014

AUGUST 2014 ATHLETE OF THE MONTH – CARL MONTGOMERY

 

Name, age, occupation, city?  Carl, 27, Engineer, Rochester Hills.

Start date at CrossFit Reviver?   March 2013.

Athletic background?  Snowshoeing, Cross-country Skiing, Beaver Trapping, Curling, Igloo Building…(seriously: absolutely nothing!)

Favorite and least favorite WOD / movement?  Favorite:  Deadlift…it’s like pushing the Earth down. Least Favorite: Burpees.

Greatest accomplishment?  Personal, professional and fitness related? Dropping everything and moving to ‘Murica to pursue my career.  Helping to strengthen international relations.

Has CFR made you better?  If so, how?  When I started I was able to reliably fall down doing a Snatch with a PVC, and I was unable to complete a Pull Up.  Those have both improved dramatically.  Not to mention the welcoming CFR community which I look forward to seeing everyday.

What are your hobbies?  Building stuff, anything from electronic, to clocks, to cars.  Also this new thing where I pick up heavy objects just so I can set them back down in the exact same spot.

Top 5 favorite TV movies?  The Adventures of Bob & Doug McKenzie: Strange Brew, Canadian Bacon, Trailer Park Boys, anything with Michael J. Fox, Jim Carrey or Mike Meyers…they are national heroes.

What is one thing we don’t know about you?  I once had a mohawk..it was bad ass and 100% the result of a drunken bet.

What are your goals in life?  Personal, professional and fitness related?  Personal, professional and fitness related are all essentially the same.  Keep showing up, work through the good and the bad, keep improving every day, and become Prime Minister of America.

07/30/14

3mins / 3mins x3

5 HSPU
10 Lunges
30 Double Unders
Max Calories on Airdyne

Rest 5mins, x2

Notes:  With 3mins, complete 5 HSPU, 10 Lunges, 30 DU’s and with remaining time do max calories on A.D.  Rest 3mins and repeat 3 times.  After the 3rd set, rest 5mins and do 3 more sets (you will do a total of six 3 minute intervals).


Competitor’s Program

1. 4×2 Cleans – Below Knee – From Blocks

Notes:  Go easy during this.  Focus on PERFECT footwork and speed under the bar.  Use as a warm up for your Back Squats.

2. 6×6 Back Squats @ 80%, rest as needed

3. 15mins on Airdyne @ 75%  *every 3mins do 10-15 Kipping HSPU – starting at 3mins


“I can’t change the direction of the wind, but I can adjust my sails to reach my destination.” – Jimmy Dean

Mobility Work: You’re Doing It Wrong

07/29/14

1. 6×4 Front Squat @ 70-80%

2. 4 RFT (12min Cap):

10 Deadlifts
10 Sit Ups
10 Hang Power Cleans
10 Sit Ups
10 Push Press or Jerk
10 Sit Ups

Notes:  Use 50-60% of your Heavy Push Press from 7/18/14.


Competitor’s Program

1. 4×2 Snatch – Below Knee – From Blocks

2a. 3×1 Snatch High Pull + 2 Snatch Pull + 3 Snatch Deadlfits, rest :60
2b. 3x:30 GHD Static Hold, rest :60

Notes: A: Control bar down between reps…re-set each rep, but be sure to maintain midline on the descend.  B: Hold a position parallel to the floor…add weight if necessary.

3. For Time:

300m Row
30 Burpees
300m Row


“Life is really simple, but we insist on making it complicated.” – Confucius

“Fourging” Elite Fitness

07/28/14

1. 10mins: 3-Position Snatch

Notes: Pos 1: Hi-Hang, Pos 2: Above Knee, Pos 3: Floor.

2. EMOMx12:

ODD: 14 DB Ground 2 OH – 7 Ea arm
EVEN: :30 Wall Ball – last 3 sets do :45

3. EMOMx12:

ODD: 10 Box Jumps – SD
EVEN: :30 Russian Twists – last 3 sets do :45


Competitor’s Program

1. 3×1 Push Press + 3 Split Jerks, rest :90-2mins

2a. 6×2 Back Squats @ 80%, rest :60
2b. 6×6-8 C2B Pull Ups, rest :60

3. 3RFT:

6 Clean & Jerks 155
12 T2B
6 Front Squats 155


“People may hear your words, but they feel your attitude.” – John C. Maxwell

3 Lessons We Can Learn From The CrossFit Games

07/26/14

In Teams of 2:

8mins: Max Row

8mins: 5 Push Ups, 5 T2B

8mins: Max 100m Runs


Competitor’s Program

1. 3×3 1&1/4 Front Squats, rest 2mins

2. “OPT Repeatability Test”

250m Row
10 KB Swings 32kg
10 Burpees
10 KB Swings 32kg
10 Burpees
10 KB Swings 32kg
250m Row

Rest 12mins, x3

Notes:  This is to be done at an ALL OUT, 100% effort each time.  Do not game the first two rounds.


“Show me a good loser, and I’ll show you a loser.” – Vince Lombardi

07/25/14

1a. 6×10 Glute Bridge, rest :30
1b. 6x:40 Plank Hold, rest :30
1c. 6×10 Banded Face Pull, rest :30

2. For Time (10min Cap):

1mile on Airdyne
30 Sit Ups
30 KB Swings
30 Double Unders
30 Wall Balls


Competitor’s Program

1. 6×5 Back Squat @ 80%, rest 2mins

2a. 4×3 CGBP, rest :60
2b. 4×3 Wtd Strict Pull Ups – hold 1 sec at top on ea rep, rest :60

3. For Reps:

1min: Max Sets of 3 TnG Power Clean & Push Jerks 135
1min: Rest
1min: Max Sets of 2 TnG Power Clean & Push Jerks 135
1min: Rest
1min: Max Singles – Power Clean & Push Jerks 135
1min: Rest
ME Handstand Hold


“Experience is simply the name we give our mistakes.” – Oscar Wilde

Exercise Techniques

07/23/14

1. 5 Rounds:

2mins: Row
1min: Burpee
3mins Rest

Notes:  Work at 80-90% for the first 4 rounds looking for consistency…then open it up on the last round and go HARD.  Record Calories + Burpees each round.


Competitor’s Program

1. 4×2 Clean – Above Knee – from blocks

2. 3×3 Clean Pulls, rest :90

3. 6×2 Back Squats @ 80%, rest :60-:90

4. For Time:

50 T2B *EMOM do 30 Double Unders

Notes:  First minute starts with DU’s.

 

ANNOUNCEMENTS:  Don’t forget to mark your calendars…August 16th is CFR’s 3-Year Celebration.  CLICK HERE for more details.


“Yesterday’s the past, tomorrow’s the future but today is a gift.  That’s why it’s called the present.” – Bill Keane

Is EFT The Secret To Advanced Athletic Performance?

07/22/14

1a. 6×4 Back Squat @ 70-80%, rest :30
1b. 6×5 Strict Pull Ups, rest :60

2a. 6×6-8 BB Bentover Row, rest :30
2b. 6×5 Single Arm DB Press, rest :30

3. :20/:10 x8: Russian Twist

4. :20/:10 x8: Airdyne Backwards Pedal


Competitor’s Program

1. 4×2 Snatch – Above Knee – from blocks

2a. 3×3 Snatch Pull, rest :30
2b. 3x:45-:60 Plank,rest :60

3. 5 RFT:

5 DB Ground to OH + 50′ OH Walk – Right Arm
5 DB Ground to OH + 50′ OH Walk – Left Arm

Notes:  Perform 5 DB G2OH reps with Right Arm followed by a 50′ WALK with the DB locked out overhead with the Right Arm…then repeat with Left Arm…do this for 5 rounds.  You choose weight – but reps and walks should be done unbroken.  Rest between arms as needed.


“The best thing about the future is that it comes one day at a time.” – Abraham Lincoln


Anyone want to try this??…