July 9, 2014

July 9, 2014

Brute Strength

Front Squat 60/70/80 x5

Olympic Skill Session:

Every 90s x 8 rounds
1 High Hang Snatch + 1 Snatch 60% of 1RM Snatch

Work Capacity

5 rounds: Rest 1:30 after each round
5 tire flips (heavy)
5 jumps to tire
25 double unders

Brute Yogi Mindful Pre-Wod Prep

Find Your Flow State: Prepare your mind for succeeding in your workout.  Sit down and drink your pre-workout while you read over the WOD, write down on a white board what you will be doing and what you need to remember. Take a moment to sit and visualize each movement, look around the gym and figure out what you will need for each movement and where you will need to set up camp.  Get down on your roller and see yourself moving efficiently and recognize where there may be trouble for you with today’s tasks.  As you pick out your shoes and slip on your knee sleeves, are there any questions regarding equipment, movements, timing, etc?  Now that you’ve put yourself in the Brute Yogi state of mind, turn off your phone and pick your music for the day – the music is key to the flow ~

Physical preparation:  Start by elevating the heart rate with a jog, a row, airdyne, etc.  Then continue to mobilize with a few rounds of the world’s greatest stretch on each side (say 5 reps), some gorilla squats (go for 10)

Cossack Squat

a slow 10 on each side

(You can also modify this dynamic movement by holding onto the pull-up cage, but follow all of the same alignment cues!)

Front Squat: Squat from the rack at 60%, 70%, and 80% of your one rep max.  If while warming up those percentages aren’t attainable today then drop the percentages until it is…do not go above the percentages.  Take at least 2:00 off between sets.  And as Stella Krupinski says…”sit your ass down” and actually rest during sets.

Snatch Complex: Warm-up to your working weight for the day, not to exceed 60%.  We suggest warming up with something like the Burgener Warm-Up or something like this from Catalyst Athletics.

Work Capacity: The rest programmed in will allow you to work at almost 100% capacity each round, so plan to go hard with that forced rest each round.

  • Choose a tire that will require cognitive reset each rep but will not cause a break down in form as you go through the rounds.  We’re average athletes and would choose an approximately 300# tire.
  • The jumps to tire can be performed as step-ups, and we do suggest stepping down each rep regardless of whether or not you’re jumping up to the tire.
  • Modifications for double unders can be quick singles

NAMASTE STRONG, y’all!

July 7, 2014

July 7, 2014

Jerks-4

Brute Yogi Warm-Up:

Move for 5 minutes – go for a jog, row on the rower, jump rope.

Roll out – if you don’t have a roller, shoot us an email, we have ’em!

YTAs 10 sets no weight

Gorilla Squats

World’s Greatest Stretch

Dead Bugs Turn on that core – resist putting the back in extension to move the arms and legs

T-spine Mobilization

Ws to emphasize turning on the lower trapezius and posterior rotator cuff in support of a stable shoulder girdle overhead

Brute Strength & Skill:

EMOM (Every Minute on the Minute) for 10 minutes

Even: 3 Axle Clean and Press @ 70-80%

Odd: 3 Strict Pull-Ups

Brute Strength Continued:

Zydrunas Press: 4×5 across

Work Capacity: (do work, but don’t sacrifice form)

10 – 8 – 6 – 4 – 2

Manmaker

Knees to Elbows

Endurance:

Tabata Airdyne

Mindful Brute Yogi Pre-Wod: (Tips and Modifications)

Axle Clean and Press: Choose a slightly challenging weight that you can do all three clean and jerks unbroken with good form – quality is more important than the weight on the bar – set each rep from the ground.  If you do not have access to an axle or fat bar, a traditional barbell will do just fine.

Strict Pull-ups: No kipping allowed!  Choose a band that will give you enough resistance to complete all three.  Or if you have access to a machine to do lat pull downs, choose a weight that is challenging for you but that you can still complete all three reps.  Or go to ring rows as close to parallel as able.

Z-Press: Rest approximately 2 minutes between sets.  Choose a weight that you can do all 4 sets unbroken.  If you’ve never done these before, start with the bar and continue to add weight each set.

Manmakers: Stay light to maintain form, around 60% of what your proposed max effort would be.  Again – form and quality is more important.

Knees to Elbows: If the knees don’t quite make it to the elbows you can modify to knee ups while hanging from the bar.  If hanging from the bar is not possible (if it bothers your back for example) hold on to something overhead while laying on the ground, press the lower back in to the floor and then roll up as if you were hanging from the bar.  And if these options do not appeal there are always traditional sit-ups – just double the reps.

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds or 4 minutes.  Find a stationary bike if an Airdyne isn’t available, or rower, or treadmill, or hit the pavement for some sprints.

Plan on spending an hour and a half in the gym or separate it in to two sessions with the strength portions first and come back for the work capacity and endurance later.

Activate them Glutes!

Activate them Glutes!

Squat it out!

Squat it out!

It’s time to warm-up!

We’ll say this a lot – A LOT – to the point of being annoying – but warming up is SUPER important while on your journey to becoming a Brute Yogi.  While it’s fun to get straight on over to the barbell, metcon, strongman implements or whatever you are going to fill your gym time with that day, it’s wise to set those fun things up for success.  If you’re not warm, you’re not moving efficiently, you’re mind isn’t in the game so-to-speak and you’re setting yourself up for injury.

Before getting to the meat and potatoes of your work out, take a few minutes to warm up the specific muscles and prepare the  joints in a manner that will prepare you for the day’s movements.  Spend a little time on your weaknesses too.  We’ll guide you through the warm-ups for the day, but it’s not an absolute – if you need more, do more!  Just don’t wear yourself out before hitting the heavy stuff.

Brute Yogi’s YouTube channel is LIVE!  Be sure to subscribe for all of the videos presented on the blog.  Today we’d like to share one of our favorite warm-up drills before hitting heavy deadlifts, squats or leg intensive metcons.

AssLayers

Thanks to a fellow Brute Yogi, Jenn, for this one!

 

Full programming starts July 7th!  Be sure to follow us to get any updates delivered right to your inbox!

BruteYogi WOD is Here!

BruteYogi WOD is Here!

 

It's time to become a Brute Yogi.

It’s time to become a Brute Yogi.

Welcome to the BruteYogi WOD!

What is a Brute Yogi?  In case you missed the answer look here.

Today we bring you the “how to” of the BruteYogi WOD.  If you’ve been following the progress on FaceBook, thank you!  If not, go ahead on over and give us a like.  We’ll also have connections to Twitter and Instagram up and running shortly.  While all of this social media stuff keeps us in contact, this website right here, the one you are currently reading, will be the most up to date and informative of all – so be sure to bookmark it!

Here’s the CliffsNotes version of the who, what, when, where and whys before we get to the real meat and potatoes.  Lisa (the originator of BruteYogi.com) and Anne-Marie (XfitinYogi.com) have been athletes for a little while, basically all our lives.  We’ve discovered over the years that one cannot just BE an athlete, one must be a MINDFUL athlete – no matter your chosen sport.  Some of this discovery has come through injuring ourselves, some of it has come through learning and experiencing different coaches and programming, some of it has come through coaching other athletes, and some of it has come through our yoga practice.  We continue to learn and grow as athletes and coaches every time we step in to the gym, on to the mat and in to the world (maybe it sounds cheesy to you – but it all relates, PROMISE).

Who is this for?  Really, anyone.  Anyone that wants general strength and overall conditioning.  We’ll approach the workouts and programming from our experience in Yoga, CrossFit, Strongman, Olympic Lifting and Weight Lifting and Endurance Sports.  Everything is scaleable, modifiable and accessible.

How does it work?  There will be a Mindful BruteYogi Pre-WOD (including warm-ups), Brute Strength, Work Capacity, Skills and Accessory, and BruteYogi Integration.  

  • Mindful BruteYogi Pre-WOD: To prepare your mind and body for the work ahead.  Centering exercises to include breath and physical movements.
  • Brute Strength: Barbell movements like squats, deadlifts and presses – Olympic lifts too.
  • Work Capacity:  Similar to a CrossFit WOD, there will be a metabolic conditioning aspect that will include movements geared to accompany each other.
  • Skills and Accessory Movements:  Specifically chosen to improve upon the movements programmed for the day and target areas that are generally most out of balance
  • BruteYogi Integration:  Mobility and yoga most directly related to the day’s movements.

We’ll post the programming the night before (we’re on the East Coast).  We’d suggest following it in order even if you’re not completing the workouts on the exact day we post them.

Rest days will absolutely be programmed in!  We HIGHLY suggest taking rest seriously as that is where most of your growth will occur.  Recovery weeks will also be part of our programming approximately every six weeks.  Those weeks will be lighter in volume and overall work to allow for sufficient rest.

Feel free to ask us any question you may have, we’re here to support YOU in your evolution in becoming a BruteYogi!

Oh yeah…and we actually do the workouts ourselves too!