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1. A) The Thing I was most surprised about was my hang clean. I hate hang cleans but somehow lifted 150 pounds.

B) The thing I was most proud of was my deadlift. I lifted 300 pounds which is my max from last year. I was suprised I kept the same max from the last year.

C) At the end of testing all my muscles were sore and I just wanted to relax when ever given the chance to.

D) The one result I was disappointed in was bench. I maxed out at 160 last year and only was able to get 150 this year. I plan to get higher next testing.

E) The thing I can do to improve my results is to just keep working harder every time those specific lifts come up and to work on technique the best I can because it can always help.

2. Three things that are safety precautions for max testing are,

1. Not properly Spotting

2. Improper form

3. Not properly warmed up.

These 3 things are important because if you’re not spotted properly and you bail a heavy weight you can be injured. With bench say the bottom safety pegs are below your chest and the bar falls and nobody is spotting you, you can get hurt. With not warming up, you could be hurt because your body isn’t ready for the amount of work you are about to do. Also with improper form you can pull muscles or hurt different parts of your body, especially your back.

3. The advice I give to someone new to max testing is always start off with light weight to get a feel for how strong you are, then move up towards your max after a few lighter sets. If you don’t know how to lift properly then move up in weight slowly.

Assignment 6

Exercise Reps Dominant Fibers
Bench Press 10 Slow twitch dominant
Back Squat 15 Slow twitch dominant

2. Bench press: 150 / 0.906 * 0.80 = 135 lbs
Back Squat: 270 / 0.906 * 0.80 = 240 lbs

3. It would be possible to have different fibers in your upper body and lower body because if you were the type of person to only train upper body then you would have slow twitch dominant in the upper body but have fast twitch dominant in the lower body because you never worked it as hard therefore it couldn’t work as long.

4. I would say this test is an accurate measure of somebody’s dominant muscle fibers because it gives somebody an easy way to tell what type of muscle fiber they have. If somebody was to properly warm up and do the Hatfield test they would get accurate results.

5. a) it is important to use accurate max weight values because if you don’t you won’t find the right one rep max and in turn you won’t have an accurate measure of which muscle fiber is more dominant.
b) like I said above, using the wrong weight will give you inaccurate results throughout the whole test.

6. I was surprised I was able to get as many reps as I did for both exercises. I’m glad that I was able to push myself and I’m happy with having slow twitch muscle fibers.
b) I would say that my 3RM for both back squat and bench press were higher then what they were when I tested so if I did this again, results would be different.

7. The results of this test do reflect my training, I have been working hard in class and my muscles have been able to withstand all the workouts we’ve done. In return I can do a lot of reps of lighter loads.

8. The results of the Hatfield test can tell people what type of exercises they should be doing. A person with a dominance of fast-twitch muscle fibers should be working with heavier weights at a lower number of repetitions, while someone with a dominance of slow-twitch muscle fibers should work with lighter weights at a higher number of repetitions. However, keep in mind that specific training can cause changes in one’s muscle fiber type dominance. People that want to have more muscular endurance and slow-twitch muscle fibers could perform WODs such as Day 22, or Day 38 to accomplish their goals.

Assignment #4

1. a) Muscle strength is how much total force you can exert or how much you can lift. While muscle endurance is measured by how long, far, or how many reps you can go before fatigue sets in.
b) Sit ups help with muscle endurance while bench press helps with muscle strength.
2. a) Neural adaptation or sensory adaptation is a change over time in the responsiveness of the sensory system to a constant stimulus. It is usually experienced as a change in the stimulus. For example, if one rests one’s hand on a table, one immediately feels the table’s surface on one’s skin. Within a few seconds, however, one ceases to feel the table’s surface.
b) Students in PAI 301/401 feel the “burn” when working out but after working for awhile that burn goes away. Students also get stronger while in this class but don’t see an increase in muscle mass or they don’t feel stronger.
3. The minute you start training, you’ll notice more frequent muscle contraction, raised body temperature and pulse, and deeper breathing known as tidal volume. Longer-term effects occur as the body adapts to regular exercise, including your heart getting larger, bones becoming denser and the vital capacity of your breath deepening. Muscles get bigger, also more blood flows to muscles.
4.
Type 1 Fibers
Type 2a fibers
Type 2b fibers
– Long duration
– Low intensity
– Effiecient at using oxygen
– Slow to fatigue
– Brought into play during activities that require endurance
– Fast Twitched muscle fiber
– Has endurance properties
– Can be trained to act as Type 1 or Type 2b Fiber
Type 2 produce powerful bursts of contraction at high rates and fatigue quickly.
– Classic fast-twitch fiber
-Explosive
– Powerful
– Strong

5. a) Genetics determines how many Type 1 or Type 2 Fibers you have
b) If somebody was to have much more Type 1 fibers then type 2 fibers then that person would be very good at long lasting activities such as cross country running or cycling because they would had muscles fibers built for long durations of time, and that are slow to fatigue. While if someone had a lot of type 2 fibers compared to type 1 fibers then they would be better at power lifting because there muscle fibers would be built for powerful explosive movements.

6) Day 39 Workout
200m row or run – Type 2a fibers
30 sit ups Type 2 fibers
20 push ups (any variety) Type 2 fibers
10 triceps dips Type 2 fibers
5 med ball slams Type 2 fibers
Finish with: 100 crunches – 10 ab complex Type 2a fibers
#7 to be answered by PAI 4O1 students ONLY.
7. Create TWO separate 30-minute (approximate) workouts. One should focus
primarily on muscular endurance, and the second should focus primarily on
muscular strength. Indicate the warmup (can be separate from the 30
minute workouts) exercises, timing or reps, intensity, rest, and cool down

Workout 1 (Endurance)
Complete for time ( 2 rounds )
2 minute break between rounds
Exercise
Time
Warmup – 20 DU or 80 single skips – RUN 200M Stretch for 2 minutes
5 minutes
Plank Position
1 minute
Walk – Jog – Sprint the square
2 minutes – Intense
100 jumping jacks
2 minutes
60 sit ups (30 Ab Mat)
2 minutes – no breaks
Plank position
1 minute
Burpees
2 minutes – breaks in between minutes
Cool down

Slow jog 200m – AMRAP Pull ups

Workout 2 ( Strength )
Take time
3 Rounds
1 minute break between rounds
60 seconds per exercise
Intense fast workout
Exercise
Time

Tricep dips
60 seconds

Push ups (Any variety)
60 seconds

Back Squats (50% 3RM)
60 seconds

Bench press (40% 3RM)
60 seconds

KB Swing
60 seconds

Tire Flip
60 seconds

Seated Dumbell press
60 seconds

Deadlift (50% 3RM)
60 seconds

Dumbell Flys (light weight)
60 seconds

Leg Extensions

60 seconds
Cool Down – Stretch out muscles and jog 200m

Take your time

Assignment #2

1. Back Squats – The role of the spotter is to make sure that the lifter can easily rack their weight when done the lift, and to make sure that the weight can be safely bailed. The spotter also has to make sure that the lifter drops to 90 degrees when he lifts. The spotter is to stand behind the lifter and help him if he can’t rack it after the lift or during the lift or needs the weight to be bailed safely. The spotter stands behind the lifter and either pushes the bar towards the rack to rack it or grabs the bar and guides it down if it’s being bailed.

2. I find front squat the most challenging because of how you have to hold the bar. I hold it on my shoulders and I don’t actually grip the bar. When I get to a higher weight the bar actually starts to roll off my shoulders a little bit and I have to focus on keeping the bar on my shoulders just as much as I have to focus on standing back up after the squat.

3. I look forward to back squats the most in class because to me they are the easiest to do. They are also pretty fun to do because with this squat I can lift the most weight.

4. After completing the Crossfit Baseline workout I felt pretty tired. I think the toughest part of this workout was the rowing. I started off strong on the row, but the last 250m of the row had my legs killing me. The rest of the workout after was pretty easy to complete except the air squats which were hard to finish because my legs were so tired. I ended up with a time of 3 minutes and 49 seconds which was pretty good but I honestly think that when we do the Baseline workouts again I can get around 3 minutes and 40 seconds or less because all I need to work on is the row.

5. My favorite exercise of the week was deadlifts. I don’t really know why I enjoy deadlifts so much but when we practiced our deadlifts, that was my favorite exercise of the week.

6. ON BLOG

7. Warmup: Jog 400m and 20 double unders Skill: Deadlift / HSPU WOD: 5-4-3-2-1 Deadlift HSPU(Or Modified)

Day 61Workout

Warm up:
■jog 2 min
■skip 2 min
■Stretch 2 min
■mobility 4 min
■ridiculously light KB swings 1 min (choose your pace, Russian version Rx)

Strength Component: Thrusters
■3 x 6 @ 70 – 75% 3RM
■Between sets: 1 lap of quad and 5 triceps pull-downs (functional trainer) or kickbacks (DB) + 5 leg swings each leg

WOD: Up/Down

Complete 2-4-6-8-10-8-6-4-2 of the following:
■mountain climbers
■DUs
■DB flys (supine, on bench)
■med ball slams
■BOSU med ball/rage ball squats

Finish with:
■2 x [15 AbMat sit ups + 15 jacknives + 15 second plank]

Todays workout was pretty tough on my core/upper body. The reps may have been low but the exercises were repetitive. I enjoyed this workout because it pushed me to work hard. I felt the burn by the time I got to 10 reps because I was working fast and the rest onwards was tough.

Day 56 Workout

Warm up:

Any combination of run, row, skip, jumping jacks until your HR breaks 110
5 lunge steps each direction
5 lateral lunges each direction, pause at the bottom (adductor stretch)
5 inchworms (include the push up, go SLOWLY)
Stretch and mobility… be sure to include shoulder and chest openers and ROM, posterior deltoid warm up with bands

Strength Component: Bench press **Be sure we are spotting each other effectively please!

2 x warm up sets of 10 with <50% 3RM
Between each warm up set, perform 3 pull ups
9 reps @ 65-70% 3RM
7 reps @ 70-75% 3RM
5 reps @ 75-80% 3RM
Between these three sets, 5 lawnmowers with each hand, you choose the weight (spot each other, pay attention to back angle… we want neutral spine, no rounded backs)

WOD: Three for the Road

Complete 3 rounds of the following:

10 pull ups
10 ground to overhead with a Rage ball (be sure to bring the ball back to your chin level before you drop it… pick it up from the floor, not on the bounce)
10 renegade rows
10 single-leg Bulgarian squats (or pistols if you have them)
10 jumping jacks (hold a weight of your choice in each hand)
10 wall balls (go outside or into the gym)
Finish with:

10 hollow rocks – 10 BOSU jacknives – 10 leg flares – 10 ab complex

Today while coach was away we just benched for an hour. I ended up doing 15 reps 10 reps and 7 reps because the sub teacher said to do more reps if we can. We then learned incline bench which felt weird but worked different muscles in my arms. I enjoyed this class.

Day 53 Workout

Warm up:

run 2 min
skip 2 min (vary your skips and timing… singles, doubles, etc)
run 2 min
stretch, mobility
Strength Component: Back Squats

Warm up set(s): 1 or 2 sets of 8-10 reps at a comfortable weight
Skip 1 min
3 x 5 @ ~70% 3RM
between sets: 2 x 15m of high knees
monday

WOD: The Monday

Farmer’s carry to the west door and back (switch hands at the door)
10 DB shoulder press (standing)
8 burpees
6 pull ups
4 triceps dips
2 ab complex
4 triceps dips
6 pull ups
8 burpees
10 DB shoulder press (standing)
Farmer’s carry to the west door and back (see above)
Then: Work on an exercise you consider to be a WEAKNESS.

Finish with:

100 crunches – 10 ab flares – 60 second plank – 10 ab flares – 100 crunches

I wasn’t here today, I was in NY hunting.

Day 52 Workout

Warm up:

run until your HR breaks 110
2 minutes easy skipping
1 lap of quad, performing the following (with half jog) in each hall: As, Bs, Cs, high knees
Stretch, mobility, bands, rollers

Strength Component: Hang Cleans

The goal today is to work on form, with one heavy set bookended by two lighter, higher volume sets. Be sure you have a spotter in the correct location. To adjust form, return to the hang or put the bar down. Help each other…

10 @ 50-60% 3RM
6 @ 60-75% 3RM
10 @ 50-60% 3RM (can be heavier than first set, must be lighter than second set)
Between sets: 2 pull ups, 2 push ups, 5 double unders.

WOD: And on the 52nd Day…

Complete 2 rounds of the following OR 1 round and work on your goat or exercises related to your personal goal (this is NOT play time… your intensity level should remain high, stay focused, concentrate on form, and have an appropriate spotter. Take appropriate rest.

Run (any distance, really, inside or out max 1000m) ** must include 2 sets of stairs
25 sit ups
25 jumping jacks (or burpees for the hard-core)
25 push ups
25 kettlebell swings
30 double unders (or 100 singles)
Run again (this counts as the start of round 2 if you are doing this WOD)

Finisher: 2 x [max T2B – 50 crunches – 15 ab flares]

Todays workout was pretty easy. Coming off the filthy fifty to this workout was a relief. I was able to finished two rounds of this workout pretty easy and the finisher worked my core a lot. I liked the fact that there was little amounts of every exercise which made the workout easier on my body. The finisher got hard for max T2B

Day 51 Workout

Warm up:

Run 2 minutes, but include 3 sets of stairs
Skip 3 minutes
Stretch and rollers/bands 2-3 minutes
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WOD: The Filthy 50

50 box jumps (24″ box Rx, scale if need be)
50 jumping pull ups
50 KB swings
50 walking lunge steps
50 knees to elbows (hanging or standing)
50 push press (empty bar Rx, scale as necessary)
50 back extensions
50 wall balls (20lb ball Rx, scale as need be)
50 burpees
50 double unders

Today’s workout was the hardest we have done so far. I tried to complete 50 of each exercise but I had to scale wall balls and burpees. I did 50 unbroken push press and then 200 single skips. I then moved on to lunge steps and did those unbroken. I did two sets of 25 for KB swings while doing box jumps inbetween sets. I found the jumping pull ups to be really hard along with knees to elbows after doing wall balls and push press in the same day. I liked this workout and it pushed me to work hard. I was able to finish this workout and I’m proud.

Day 50 Workout

Warm up:

run 3 min, must include 3 sets of stairs
speed single skipping 3 sets of 20 or as many as you can
posterior deltoid warm ups with bands
5 pull ups
Strength Component: Bench Press

3 sets of 12 @ 50-60% 3RM
Between sets: 6 lawnmowers with each arm (moderate weight)

WOD: Wednesday Choices

Choose between muscular endurance WODs below, no heavy lifting today…
Chelsea “Lite” Do the following each minute ON THE MINUTE for 30 min

2 pull ups
5 push ups
10 air squats
AND/OR

MAX “Lites” Do the maximum number of the following light weights for each exercise in 60 seconds. 60 seconds of skipping after each exercise.

empty bar bench press
empty bar back squat
single arm kettlebell snatch (60 sec for each hand)… choose a LIGHT kettlebell
sit ups
single leg squats (60 sec for each leg)
overhead lunge (pick a light weight to hold over head; alternate legs; no displacement)
box jumps
row for distance

Finish with: 200 crunches then max pull ups

I chose to do the MAX “Lites” workout because I figured it’d be organized and push me. I was able to get 77 empty bar bench press after doing the strength component of 95 x3 sets of 12. I was able to do 75 reps of empty back squat even though my legs were VERY stiff afterwards. I did 30 KB snatch each hand but didn’t do them as fast as I could. For sit ups I used an AbMat and was able to get 55 without ever stopping. When single leg squats came around I was able to get 50 for each leg and my legs felt so tired. Time was winding down after this and just finished with 200 crunches and 21 pull ups.