While most of us were enjoying the beautiful weather, many High Speed Collegiate Athletes were proving their talents in Indianapolis Indiana. The NFL combine is the premiere showcase of athletes from specific positions who demonstrate their ability to press, jump, run, change direction and throw.
Up until a few years ago this spectacle was only for the viewing of media and scouts form NFL organizations. But that was before the NFL channel. The NFL has done what many sports have done which is to keep you thinking about the sport even after the "Big Game". The same applies to other sports like Gymnastics and Major League Baseball.
But the NFL combine is something that you should watch out for.
1) The variety of athletes for each position truly shows that there is raw talent in the game just as we see in our own sport, CrossFit. From Lineman to Quarterbacks the potential draftees come in all shapes and sizes. 'Normal' sized wide receivers, and gangly Quarterbacks were put out in front and asked to display their skills. What was cool for me to see and that you should take notice of is just how diverse collegiate programs are when they recruit talent into the programs.
For instance, when you have a 6'7 quarterback you are not going to run the heck out of him, cause he doesn't have the agility of the smaller guys. Yet their program design build the athlete to the point that they have the potential to play in the NFL. That is awesome coaching, program design , and athlete development. The combine is a way to see just how each college builds athletic programs. Pretty cool.
2) The Bench Press Contest. Well, not just that test but the other tests as well. Its the closest to a professional Fitness Contest (like the crossfit games) that most people will ever see. Establishing metrics as to help classify athletes is something that I as a coach spend a lot of effort tracking. HOPEFULLY YOU DO TO! Watching each off the players from specific positions, run through the tests is truly something special. All said, I thing that Tight Ends and Defensive Backs are the most fit all around.... Just saying. The tests highlight how specificity in training can limit your abilities or enhance them. Quarterbacks are not the best at the bench press.... just saying.
3) JOHN ROSS, WASHINGTON HUSKIES... This guy is amazingly fast. He broke the NFL Combine Record by running the 40 yard dash in 4.22 seconds! And thats not even a PR for him. When I see stand out athletes in any discipline I give them credit. What I am really stoked for is that by setting this record, he has basically moved himself up to 1st round draft potential. At the end of the day, this is the proving ground for these athletes to make it to the big show. Some did OK and some did amazing. These kids are pushing either way and that is something to watch .
The NFL has critics for sure. The money, the advertisements, the concussions, I get it. But damn if it is not an amazing bunch of badass athletes that are working their asses off each day in practice just so they can play under the lights for your amusement. The NFL combine is just one more step on the path to the NFL for these young athletes. It may not be entirely your thing but as fitness enthusiasts, I am sure you can appreciate all that goes on over the course of the weekend.
Lets keep the spirit of these athletes in our mind as we go into Week 3 of the CrossFit games Opens. Keep up the fight, get better every day.
3/6
Baseline:
2X :30 @ each movement
-180 degree squat Jacks **jump and spin 180, placing hand in between feet.
- Reverse lunge Elbow To instep
-Russian Twist
-Divebomber Push Ups
-Inchworm Walk Outs
Lunge Flow: Ankle Circles, T spine stretch, Samson lunge, hamstring pulses, pigeon stretch.
Skill Development:
***Week 4 of Barbell Front Rack Step Ups***
3X10 Per Leg @25-33% of backsquat 1RM
-support leg should not do any work, knee stays locked out
Super set each W/ :25 of a Ring Support Top Hold (holding the top of the ring dip)
WOD:
15 Minute AMRAP
25 Wall Ball Shots
20 Sit Ups
15 Push Ups
3/7
Baseline:
Agility Warm Up
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
Snatch Warm up:
7 x romanian deadlift
7 x snatch high pull
7 x muscle snatch
7 x tempo overhead squat @ 23X1
7 x snatch balance
7 x power snatch to OHS
7 x snatch pull under
7 x hang (squat) snatch
WOD:
400m Run
30 Snatch 75/55
400m Run
30 Snatch 95/65
400m Run
***scale Snatch to Power Snatch or American KB Swing
Core Cash Out:
30X Side Lunge Knee To Elbow 'L"
30X Side Lunge Knee To Elbow 'R'
30X DB Wood Chops
3/8
Baseline:
Lat band Mobility/ Banded Bully Stretch/ Pitchers Stretch/ Banded Half Moon/ Banded Good Mornings/ Banded Pull Aparts/ Banded Pass Thru/ banded Squats
6 Min Quality AMRAP
8X Romanian Deadlift
8X Bent Over Row
8X Barbell Thrusters
8X Barbell Back Rack Press
20X Double Unders
**Spend 6 Minutes Covering Barbell Deadlift, Hang Power Clean, and Push Press.
**Spend 5 Minutes Covering the HSPU Progressions
-DB Seated Press
-Piked HSPU
-Box HSPU
-Banded HSPU
-Kipping HSPU
WOD:
For Time,
21 HSPU
2 Rounds Of 'DT' (12 deadlift, 9 Hang Power Clean, 6 Shoulder to Overhead 155/105)
15 HSPU
2 Rounds of 'DT'
9 HSPU
