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Tuesday- Athlete of the Month!

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WOD- Tuesday 10/03/2017

Skill Session
A. Thruster (6-6-6-6)
B. Chest-To-Bar Pull-ups (5-5-5-5)
C. Ab Wheel Roll Out (12-12-12-12)
For Time;
-40 Thrusters (65/95)
-40 Pullups
-40 Sit ups
-20 Thrusters (65/95)
-20 Pullups
-20 Sit-ups
-10 Thrusters (65/95)
-10 Pullups
-10 Sit upsTime cap: 15


Athlete of the Month: Alexa Martin

Hometown: Acton, MA
Age: 24
Occupation: RN at UW Health
Status: Single, unless you count my committed relationship with coffee
1. What brought you to Crossfit/ Big Dane?
I started CrossFit in 2015 at CrossFit CLE in Cleveland. I joined initially because I had become really frustrated with the strength and mobility I had lost after having four major knee/ankle surgeries in a four year period. I found I couldn’t get motivated much beyond the elliptical at a regular gym and wasn’t making any tangible progress. I had heard rumors that CrossFit was a great way to mix up a dull routine, so I joined on a whim and stuck with it. When I moved to Madison in July of this year, my first priority after unloading all my stuff was to find a new gym– And that’s how I ended up at Big Dane!
2. What was your first impression? How has that changed?
Like almost everyone, I found CrossFit incredibly intimidating at first. I’ve never considered myself an athlete by any stretch of the imagination. The idea of learning so many different movements and skills was overwhelming. However, after a few months I started really looking forward to afternoon WODs. And, I discovered that the gym friends I had made were a great motivator to keep showing up. You come for the workout, but you stay for the camaraderie! Especially with being new to town, WODs are often the highlight of my day as they’re a great way to meet new people.
3. What are you most proud of?
I think I’m most proud of the few times I’ve Rx’d workouts. It took me a solid year and a half before I was able to complete a workout as prescribed, but when I did it was an awesome feeling!
4. What’s your next goal?
My next big goal is to be able to do a pull-up. I’m still way far off from that point, but it’s nice to have something to strive for. I’m also still working on how to do double unders and not hit myself repeatedly with the jump rope.
5. What’s your favorite Big Dane memory?
I love Party in the Park! There is no better way to start a weekend then getting a good workout in and enjoying the summer sunshine. Plus, the games (tic-tac-toe, tag) are always full of good laughs.

Monday- Next Cycle Overview

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WOD- Monday 10/02/2017

Clean and Jerk (2-2-2-2-2-2)
2 Rounds For Time;
-Run 200M
-15 Hang Power Cleans (75/115)
-9 Burpees over the barTime cap: 11


Next Cycle Overview

What up Big Dane nation!  We find ourself’s on the cusp of yet another new 4 week cycle!  Ya’ll worked you plump little booties off last month and now we look onward to use the progress we made last month to unleash some new potential within our fitness game.

Monday Tuesday (14) Wednesday Friday (14)

-Clean and Jerk







General Notes:
-We’ll take the OH pressing strength progress we made and continue to build toward some really cool and somewhat advanced movements.
-Oh pressing strength will help you move more weight/less weight for more reps on your thrusters this week.  We’ll continue to build.
-Strict HSPU’s are the key to unlocking your next level in the HSPU game.
-The olympic lifts always appear in the Open in one way or the other.  Last year the ability to squat snatch and do so heavy was demanded, the year before the ability to squat clean heavy was also demanded.
-Lactate clearing.  Coach Tyler wrote an article on what this subject is and why it’s obviously important to your fitness.  This next cycle we’ll focus on this each week.


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WOD- Saturday 9/30/2017

Skill Session
A. Bent Over Row (10-10-10-10)
B. Overhead Carry (150-150-150-150)
  *May use KB or DBs.
C. Strict Toes-To-Bar (4 x 6-8)
  *SLOW Tempo
With  a Partner

-15 pullups
-15 T2B
-30 DB/KB thrusters (35/50s)
-30 Sit ups

Friday- Lactate Clearance

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WOD- Friday 9/29/2017

Skill Session
A. Front Squat (8-8-8-8)
-Build to 8RM
B. Ring Dips (3-3-3-3)
-Build to 3RM
C. Toes-To-Bar (5-5-5-5)
-Get warm/practice skill.
CrossFit Games Open 13.4
Complete AMRAP in 7 minutes of:
-3 Clean and Jerk  (95/135)
-3 Toes-To-Bar
-6 Clean and Jerk (95/135)
-6 Toes-To-Bar
-9 Clean and Jerk (95/135)
-9 Toes-To-Bar
-12 Clean and Jerk
-12 Toes-To-Bar
-15 Clean and Jerk
-15 Toes-To-Bar
-18 Clean and Jerk
-18 Toes-To-Bar
-21 Clean and Jerk
-21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



Lactate Clearance

by: Coach Tyler


Basic Physiology

As everyone has felt during an intense workout, your body begins to fatigue and your muscles start to feel like they are on fire.  The mechanism that causes this muscular sensation is the buildup of lactate and various other metabolites within the muscle as it is used.  Lactate initially only builds in the muscle being used, then transfers to nearby muscle groups, and eventually works its way into the bloodstream.  As the body creates this lactate, it is simultaneously being put through various aerobically charged chemical reactions and converted into energy.  However, during high intensity workouts the body is unable to flush the lactate out of the bloodstream at the same rate that it is being produced.  This point is known as the lactate threshold.  Once this point is reached, the rate of exercise can no longer be maintained as the lactate builds and muscles begin to fatigue and produce drastically less power.  The lactate threshold can be increased by teaching the body how to more efficiently clear the lactate from the bloodstream.  This is known as lactate clearance.

Lactate Clearance

In order to train the body for more efficient lactate clearance, you must first flood the muscles with lactate by producing a large amount of fatigue, and then clear the fatigue within an active movement.  The clearest way to show this principle is through a workout:

  • 5 Rounds:
    • 12 Seconds max pushups
    • 48 Seconds lying on back going through slow push-up motion with a PVC pipe

First, a 12 second sprint of pushups is done in order to generate a high amount of lactate within the body.  Then, for 48 seconds as your body is flushing out the lactate that was just produced, you slowly move through the push-up motion.  Rather than simply laying down for 48 seconds and letting the body naturally clear lactate, you teach your body to flush out the metabolites while performing a specific movement.  Now that the body has become slightly more efficient through clearance of lactate in that specific movement, you will take longer to fatigue when performing it.  This process takes time as huge results take time, but this ideology may be used on weaker movements to develop efficiency.  

Also, this process is not limited to local muscle groups.  For example, here is another workout:

  • Perform a scaled version of Fran (must be less than 3 minutes to keep intensity high)
  • Slow PVC pipe strict press until recovery

Performing a version of Fran within a 3 minute time domain is going to produce large amounts of lactate.  Once this lactate has been produced, it enters the bloodstream.  By actively putting your body through the motion of a press with the PVC pipe, you are teaching your body to clear the lactate buildup within that specific movement despite not performing that movement during the fatigue inducing work.  This is possible because the lactate is not localized to specific muscles, but travels throughout the body within the bloodstream.  


If there is a movement that you notice particularly challenges you or you fatigue quickly, try this method after a fatiguing workout.  The recovery process might take slightly longer, but will promote positive changes in the long run and develop your ability to clear your body of lactate.

If you have any questions, feel free to ask any time!


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WOD- Wednesday 9/27/2017

EMOM x 3;
-2 Speed Deadlifts @ 55% + band
Deadlift (5-3-1-1-1-1)
-5 reps @ 80%
-3 reps @ 90%
-build to a new 1RM

1-2 Sets;
-5 Deadlifts
-5 Wall Balls
-3 HSPU/ Pushups

With a Partner;
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
-55 Deadlifts, 225# / 155#
-55 Wall-Ball Shots, 20# / 14#
-55 Calorie Row
-55 Handstand Push-ups

*Scale HSPU to HRPU