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Training Tips

  • Why Your Warm Up Needs to be Better

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    We’ve all been there before, you tell your workout partners you’ll be there at 9, you’re running late, get there at 9:20 and you do a couple of quick toe touches and then you just hop into wherever your workout partners are.

    Or, you’re not feeling particularly motivated and instead of wasting all of the motivation you have on warming up—you do a couple things here and there and get right into your programming.

    What you do to warm up for your workouts has a direct influence on how your training session will go that day. Brute Coach Nick Fowler breaks down his go to method for warming up. Developing these pre-workout habits is a sure way to get the most out of your training sessions and prime your body for competition.

    For strength training that doesn’t suck download these 32 accessory workouts and warm-ups  here.

  • Strategies for Wodapalooza Online Qualifier 2018 Week 2

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    WZA Online Qualifier Workout 4

    Brought to you by Games Athlete and Brute Coach George Sanchez

    16 Min AMRAMP

    Devil Press (50/35)

    Alt DB Step-ups (24/20)

    2/2, 4/4, 6/6, 8/8, 10/10, etc…

    Tie Breaker: Time it takes from start to 8/8 completion

    Workout breakdown: Time, Length, Equipment needed

    16 Min AMRAP

    Plyometric Box 24/20”

    Pair of DBs 50/35lb,

    Optional: Grips, Thumb tape

    Pacing advice:

    Pacing this workout is going to be a little tricky because of the time domain, the style, and the caveat that your tie break time is the time you complete the set of 8 DB step ups. Normally, on a 16 minute workout the last thing you want to do is come out too hot and then look at the clock 3 minutes in and think “uh oh”. With the tie break time as it is, you have to make a decision on whether or not worrying about that time is going to matter for you in order to stay consistent for the entire 16 minutes. If ‘sending it’ through your 8s and then settling in sounds like something you’re capable of and willing to attack, then I recommend doing something similar in your warm-up to make sure this is the right idea for you. It is going to be extremely easy to get sucked in to something too fast since we’re dealing with two movements that go back to back and not to mention you’re holding onto those dumbbell the ENTIRE time. I would expect most of the top scores to have tie break times somewhere 2-3 minutes on this one. Be realistic in setting goals by timing out a few paces that are ‘fast/moderate/easy’ and really pay attention to your breathing and the way those paces affect your ability to stay in control. This workout is a GRIND and will test your physical and mental capacity to do work. Make sure you’re prepared to answer your body with your mind when the going gets tough.

    Thoroughly warm-up those hips, knees, ankles and forearms and buckle up for a ‘long’ one.

    Camera setup:

    Prior to starting, film the dumbbells & box to be used so the weight and height can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

    Make sure if you’re using a phone that you put it on ‘airplane/do not disturb/I need this recording as my life depended on it’ mode and that you have a full battery! This workout is going to require a good chunk of storage for you all riding the line!

    Limiters/ sticking points:

    – Grip, lower back, and leg muscle endurance

    – Pacing. Pacing. Pacing. It’s very easy to over-pace or under-pace this one. Finding the right gear that works for you is necessary.

    – Mental grind. Making the decision to keep moving through the later part of this workout.

    Repeatability:

    Yes. If executed first thing Thursday or Friday with a repeat on Monday. Depending on what comes out in workout 5, you’re more than likely going to have to choose which one you’re going to repeat.

    WZA Online Qualifier Workouts 5

    15min AMRAP

    30 Back Squat (135/95lbs)
    30 Toes To Bar
    30 Back Squat
    30 Deficit Handstand Push-Up (6, 4in)
    30 Back Squat
    30/20 Ring Muscle-Ups

    Workout breakdown: Time, Length, Equipment needed

    15min time cap

    Barbell

    Plates for barbell and for deficit hspu if going Elite/Rx

    High gymnastics rings

    Pull-up bar

    Pacing advice:

    This workout is LOADED with back squats and has some gymnastic work sandwiched into each set. For most, this weight on the back squat should not be much of an issue but it will require you to find a proper pace and position early because the reps add up very quickly. My recommendation is to find a pace or break that works best for you to keep you moving in big sets on the barbell and then breaking up the gymnastics work early and often to keep you moving. The back squat will simply elevate your heart rate just enough to make these gymnastics movements difficult. It might be worth experimenting a little with breaking your sets for a faster cycle rate, but in the scheme of things you’re going to be working for 15 minutes.. so it really just depends on who you are and what your ability is. The separation in this workout is going to start in those HSPU and become even more so apparent in the ring muscle ups. Again, ability level here for gymnastics skill work with a high heart rate is going to be challenged like in workout 1, but you will be forced to hold onto that feeling just a little bit longer in workout 5. Committing to a early and often break to keep these sets consistent is ideal for most, although there will be some ninjas out there that smoke this thing.

    Camera setup:

    Prior to starting, film the weights to be used and the hand box created by the tape for the handstand push-ups, if applicable. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable.

    Make sure if you’re using a phone that you put it on ‘airplane/do not disturb/I need this recording as my life depended on it’ mode and that you have a full battery! This workout is going to require a good chunk of storage for you all riding the line!

    Limiters/ sticking points:

    – Gymnastics skill ability with a high heart rate.

    – Pacing on back squats and committing to big sets.

    – HSPU and Muscle up sets.

    Repeatability:

    Yes. If executed on Thursday or Friday, but only if you have complete rest and active recovery work between attempts. This isn’t one that should be repeated on back to back days. We also have to consider the grip and hip fatigue from Workout 4. Only one of these should be repeated if absolutely necessary due to pacing errors.

     

  • Strategies for Dubai Online Qualifier 2018 Week 2

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    Dubai 18.2

    Brought to you by Games Athlete and Brute Coach George Sanchez

    Part A

    4 Rounds for Time

    8 meters front rack lunges
    8 Bar facing burpees
    8 meters front rack lunges
    8 Bar facing burpees
    8 Bar Muscle-ups

    The front rack lunges 50/35 kg or 110/80 lbs (must select kg or lbs, no mixing weights will be permitted).

    Part B

    Once the 4 rounds are completed, use the remaining time to find max weight of the following complex:

    1 Hang Clean + 2 Front Squats (3 successful unbroken reps)

    Athletes may only use one barbell for Part A and Part B.

    Workout breakdown: Time, Length, Equipment needed

    Pacing advice:

    Brutes! Should be drooling over this one as it looks quite familiar to some of the interval work we’ve seen in our programming. This workout is a two parter once again so we need to consider the effect that Part A has on Part B. Depending on the athlete, we’re not looking at a lunge that is too heavy or a distance that will really do much in separating athletes. That said, there will be a lot of hips extension and flexion in this workout so make sure your warm-up includes a decent amount of walking lunges so we’re primed and ready to make that part of the workout as easy as possible. The bar facing burpees will take up the majority of time in this piece so this you want to make sure you’re moving with a purpose. I like to think of burpees as a well choreographed dance where your steps and movement look exactly the same for each rep. What this does is gives you a rhythm to follow so when things get greasy you have well organized movement instead of taking extra steps or unnecessary movement. A lot of time can be gained or lost on your burpee sets so make sure you attack them at a pace that allows you to quickly turn around and start that lunge, and one that keeps you composed through those moderate rep sets of BMU. The BMU is really going to come down to your ability and comfort again with the volume of reps. If you are going to be someone breaking these into a couple set or more, make sure you’re using your breath or your timer as your guide for how long that rest will look. If you wait to go when you ‘feel ready’ you will more than likely lose precious seconds in this one.

    For the barbell complex, depending on how long Part A takes you, should afford plenty of time to get some good lifts in. In your warm-up, a good weight to build up and knock out would be somewhere around 80-85% of your max clean. Don’t blow yourself out trying to find a max in your warm-up. Your legs will definitely feel fatigued and breathing will be heavy upon finishing Part A so it’s important to get in at least 1 if not 2 lifts in this complex that you’re fairly confident with. A good goal here might look like opening with 65-70% of your max clean, then that 80-85% you hit in your warm-up IF you have the time. A great number here to end this workout with is 92% or more of your max clean. Although this is basically 3 Front Squats from the floor, it’s probably the best to plan off of that clean max.. but hey maybe you hit a new 3RM front squat today too??

    Camera setup:

    From the website:

    Videos are required and must be uncut and unedited. The athlete may upload the video to YouTube, Vimeo, Dropbox or Google Drive and need to make sure that the sound respects the copyright rules of the platform chosen.

    All submission videos must clearly show the athlete’s Judge throughout the workout.
    To make sure the video is valid, the athlete needs to specify his/her name, the equipment and the weights used during the workout (by showing them in the video) and the score at the end (time or repetitions). It is the athlete’s responsibility to position the camera so that the timer, all the movements and their standards can be evaluated correctly.

    Limiters/ sticking points:

    1. Appropriate pace plan for Part A. Has to be fast to start but can’t afford to burn out at the end of the third round.
    2. BMU ability in the 3rd and 4th round.
    3. Burpee pace and consistency

    Repeatability:

    Yes, but only with a solid rest day(or two) between efforts. Maxing out in this complex after the total volume of muscle contractions will have lasting effects for the following days.

  • How to Train Pre Surgery

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    admin

    If you have a surgery coming up, you don’t have to sacrifice your training, according to Brute Strength’s Director of Injury Management and founder of Active Life RX, Dr. Sean Pastuch. Instead, keep the date in mind and change your mindset as if you’re training for the procedure.

    That includes accepting your injury. Example: If you’re having rotator cuff surgery, then you can stick to your Brute programming as long as you understand you won’t be sticking to the shoulder work at the capacity listed.

    Interested in how to approach your training post-surgery? Watch the full video for Dr. Pastuch’s tips for the best ways to get to and from a surgery if you want to remain a competitive athlete.

    Learn more from about injury prevention with Dr. Pastuch at the next Brute Athlete Camp.

  • Strategies for Dubai Online Qualifier 2018 Week 1

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    Dubai 18.1

    Brought to you by Games Athlete and Brute Coach George Sanchez

    Part A

    0:00 – 10:00
    60 Double Unders
    10 Thrusters
    60 Double Unders
    20 Thrusters
    60 Double Unders
    30 Thrusters

    Part B

    10:00-20:00
    5 rounds for time
    30 Double Unders
    15 C2B pull-ups

    Workout breakdown: Time, Length, Equipment needed

    • 20:00 clock (10:00 for each part),
    • Barbell
    • Clips
    • Weights
    • Pull-up bar

    Pacing advice

    Break the seal before you start! Get that heart rate up in your warm-up and just minutes before you start this workout because it will be there very quickly in this workout. Part A has a whole lot of thrusters so you really need to make sure you are honest about your ability of doing thrusters at this weight and don’t be lured into go UB if this is going to push you past your threshold especially in the first 2 sets. Make those breaks before you need them and your rest time will be much shorter than they would if you break when you feel like you HAVE to. A break on either of these movements is a calculated rest of 2-3 breaths or maybe it’s :05 and then we’re right back to work. On the double-unders, you are going to benefit most by keeping these as easy as possible and trying to use this as your recovery. If 60 reps is near your max UB then we want to think about a quick break somewhere in the middle to keep you moving efficiently.

    During your rest between the two workouts, we need to keep some light blood flow going especially through your arms. We just spent several minutes with a bar in our hands and doing double unders and now we’re going to have to dig a little deeper to hold up our own bodyweight on the rig and of course do more double unders. This workout is all about those pull-ups and not so much in the first two rounds, but really in the last 2-3. You’re knocking out 75 C2B pull-ups in this workout so when you get somewhere near your max set UB, things are going to start to change, fatigue is really going to set in, and you’re going to need a plan for that as it happens. I’m a big fan of taking breaks early and often so we can make sure you’re constantly moving instead of letting your fatigue dictate your rest for you later on.

    Camera setup:

    Profile view of barbell and pull-up rig to ensure full lockout at the top and that the chest is making contact with the bar. Make sure you can also see your feet in the frame!

    Limiters / sticking points:

    1) Grip and breathing on both part A and B
    2) Consistency in double unders, and realistic expectations of your ability under this type of intensity and volume

    Repeatability:

    Yes, if it is the first workout you do and are not doing the WZA qualifiers. If you are then consider resting at least one day in between attempts. Otherwise the number of muscle contractions and intensity of this one will linger for a couple days if you’re not used to it!

     

  • Strategies for Wodapalooza Online Qualifier 2018

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    admin

    WZA Online Qualifier Workout 1

    Brought to you by Games Athlete and Brute Coach George Sanchez

    For time:
    150 Double Unders
    60 Wall-balls
    30 C2B Pull-ups
    150 Double Unders
    12 minute time cap

    Workout breakdown: Time, Length, Equipment needed

    12 min time cap, jump rope or barbell (scaled), medicine ball (20/14#), 10/9ft wall target, pull-up bar

    Pacing advice:

    Pacing this workout, just like any other, will vary from person to person based off of limitations, but keeping breathing under control through your first set of double unders, through the wall-balls and into the c2b will keep you moving quickly and efficiently. If you are proficient at double-unders and can do 200+ UB you should plan to hit these UB on the front and back side of this workout. If your max set of DUs is less than 125, then we need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. I like the idea of descending rep schemes and getting at least halfway through the work before I decide to break. This might look like 75/50/25 or maybe 60/50/40. Whatever you decide, you have to commit to continuing to work if an unexpected miss happens and to keep calm, cool, and collected anytime you have a rope in your hands.

    For the wall-balls, if you’ve been training with a heavier ball (30/20) then this should have you drooling. If you’ve got 100+, 20/14 unbroken wall-balls in the past then we’re looking UB here again. If not, we’re again looking at a number that can easily be broken into manageable sets as long as you commit to your rep scheme and keep that rest short (30/20/10 or 40/20 with 3 breaths during rest then hands on the ball and go).

    The volume on the C2B is really not that much, but if you haven’t been practicing these with a higher heart rate, then coming off of 60 wallballs will stir your confidence in completely attacking this part of the workout. One of the greatest parts about all of these movements is that quick breaks will not cost you as much as they would in a OH barbell movement or something like a ring muscle up. Athletes with 50+ UB C2B pull-ups should consider going UB if they are confident in their ability to go right into the final set of double unders. If not, we’re still looking for quick and manageable sets here with a high sense of urgency because we’re in the final couple minutes of this workout now. Try to fight the urge of biting off more than you can chew by doing a large set then resting too much to get the rest done. Again, I really like the idea of breaking your sets into descending reps or achieving that ‘halfway’ mark and cleaning up the rest. Gymnastics ability will shine or suffer here as we move into the final set of dubs.

    You made it.. get a BIG exhale, drop those shoulders and keep your hands low for the final set of double unders. If you’re going to take a chance in this workout then this is your place to do it, just try to remember what I said earlier. We need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. If you trip, take a step forward, keep your head up and get right back to work. This isn’t the time to feel sorry for yourself for that 1-2 trips in the first round of double unders or that fourth set of c2b you ended up doing. Finish strong with your head held high.

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. I like to record my final warm-up steps just to make sure I’m capturing everything I need to. Here, we need to be able to clearly see a timer if not using a timer app, full depth of squat and WB line target, and I would use a profile of view for C2B so the person watching can clearly see your chest make contact.

    Limiters/ sticking points:

    1) Double under consistency and breathing mechanics through all movements.

    2) Chest to bar pull-ups and final set of double unders

    Repeatability:

    Yes. If executed first thing on Friday morning, this could easily be repeated over the weekend or on Monday before the deadline. If you’re doing multiple qualifiers at the same time, then no.. there’s too much volume.

    WZA Online Qualifier Workouts 2 & 3

    8 Minute Clock

    Workout 2 / 0-3 Minute

    Max Rep Clean & Jerk (165/115) Scaled (95/65)

    Transition / 3-5 Minute

    Workout 3 / 5-8 Minute

    1 Rep Max Clean & Jerk

    Tie Breaker: Workout 2 score is the tie-breaker for Workout 3 & Workout 3 score is the tie-breaker for Workout 2

    Workout breakdown: Time, Length, Equipment needed

    8min time cap. Barbell, plates, clips

    Pacing advice:

    Single modality workouts are a beauty because there is no place to hide. In this case, it’s just you and the barbell and an 8:00 clock for a lot of clean and jerks. This workout is very different from last years workout 1 as the loading and time domain is significantly shorter AND there’s some rest 🙂 The loading on the bar will affect your pace plan so you really have to know what your capable of and where this weight lies in relation to your 1RM. Three minutes is not a long time but it’s still long enough that you have to have a strategy in mind and prepare to do whatever it takes to stay close and get your hands back on your bar. If you’re thinking about going touch and go reps, then you will need to create a realistic rep scheme that works for you and have a plan if that falls off. Most will eventually go down to singles near the last minute of this and again you will need to make sure you’re not taking any extra steps away from your bar. Those with the capacity will be aiming to simply get after it for W2 and then end above 90% of their max in W3. If this weight is on the heavier side for you, then create a time goal for how many reps you will complete. This might look like 1 rep every :15 or 2 every :30.

    For W3,. A good rule of thumb here is to build to a heavy lift in your warm-up (80-90% of your 1RM) and plan to hit your first lift somewhere around 70%. By this point you’ve done so many clean and jerks that the movement doesn’t need to be ‘warmed up’. Rather, you need to get that first lift in as clean and crisp as possible to reinforce those positions you need to hit a true max clean and jerk. A power clean or squat clean may be used here, but I think your posterior may not be ready to pull a max power clean so keep that in mind when choosing how you will lift. Don’t wait until you have the bar at your knees to decide if you’re going to power or squat. Commit to that bar and execute. Your second lift should hopefully land you somewhere around 90%. Depending on time left, you will probably only have time for 3-4 lifts during this entire window so make sure that your bring that intensity to each lift and make them count!

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. Make sure you get a profile view of you and your bar so it is clear that you are getting that bar over your head completely in a locked out position. A timer needs to be visible or download one of the timer apps out there.  

    Limiters/ sticking points:

    1) Inefficiency in barbell cycling

    2) That last 1:30 of W2 will be a grind. Lean in and don’t stop working!

    Repeatability:

    Yes. If executed on Thursday or Friday, but only if you have complete rest and active recovery work between attempts. This isn’t one that should be repeated on back to back days.

  • Refocus Your Training (Brute Athlete Camp)

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    admin

    “It’s not just on the body, but it’s also in the mind.” – Adrian Conway

    At the Brute Athlete Camp this October, you’ll get the ultimate Brute experience as you train side-by-side with our world-class coaches and elite athletes to improve mentally and physically.

    Over the course of the 2-day camp, you’ll get the opportunity to focus on weaknesses you may face as an athlete and learn the processes you can follow to turn them around. You’ll walk away from this unique experience of in-person knowledge bombs and training sessions with a new understanding on how to turn those weaknesses into strengths.

    Plus, you’ll leave with 60 days of Brute programming. Not bad, right?

    Sign up here and join us in keepin’ Austin weird.

  • Why You Should Be Doing Clean and Jerks

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    admin

    You’re in the game of crushing PRs.

    You know what’ll help you get there even faster?

    Clean and jerks: the magical unicorn of training that can complement all areas of your performance.

    Here’s the math:

    A large load + a long distance = strength and endurance.

    Strength + endurance = power

    Once you get clean and jerkin’, you’ll be moving faster and benching better.

    Sounds like a win-win, to me.

  • How To: Develop Your Glutes and Hamstrings

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    admin

    A majority of the movements in CrossFit train the posterior chain, however, there is still room to incorporate techniques that will further posterior chain development — specifically in the legs and glutes.

    Rather than skip leg day this week, Coach Adrian prepared a series of demonstrations and movements that target the glutes and hamstrings with posterior chain development in mind.

    Watch along and sneak these exercises in at the end of your routine for an added boost with muscle development in mind.

  • Anti-Core Training: What it is and Why You Should Do it

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    admin

    It’s a common misunderstanding that the best way to develop a strong core is through core training exercises that focus on trunk-flection or extensions, like crunches and oblique-targeted workouts that often become repetitive.

    Rather than bore yourself in the gym with the false assumption that you need to do a thousand crunches a day to maintain a six-pack, incorporate exercises that actively work to build and maintain your core muscles.

    Ultimately, your nutrition is the most important aspect for getting (and keeping) that six-pack. But, as an athlete, there are certain exercises you can do to work your core — and that’s where anti-core training comes in.

    Coach Adrian explains how understanding the role and purpose of your core muscles, along with modifications to common exercises, will give you better, more measurable results than crunches on crunches on cruches.