Saturday, May 16, 2015

Week of 5/17

Our coaches are heading to Connecticut this weekend to watch The Crossfit Games Regionals, so the schedule for the weekend will be as follows:

Friday 6am ONLY
Saturday Closed
Sunday Closed
There WILL be class at 9am and 5/6pm on Monday.


Day 1 
4 sets:
A1. Back Squat - Build to a Tough Single; rest 1 min
A2. Single Arm DB Row x 10/arm; rest 2 min

B. Weighted Situps x 15 reps x 3 sets
+
EMOM 12-14 min
ODD 3 Hang Snatch
EVEN 5 Burpees

Day 2
10 min AMRAP @80-85%
10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories

3 Wall walks
….etc

Rest 10 min

For Time:
AD 15 cals
5 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
15 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
5 ring rows (or banded pull-ups)

Day 3 
4 sets:
A1. DL x 4; rest 1 min
A2. 10 assisted dips; rest 2 min

B. Barbell Glute Bridge x 12 reps x 3-4 sets
+
AMRAP 10 min
200m Sandbag or KB Carry
10 Ring Rows
10 Hanging Leg Raise

Day 4
A1. BB Push Press x 8-10; rest 2 min
A2. DB Russian Step Ups x 10/leg alt.
+
EMOM 10 min
5 manmakers (YES, THAT'S IT)

Day 5
For 28 min
1 min AD
1 min Row
1 min jumprope
1 min abs



Performance:
Monday:

warm-up by getting mobile and practicing double unders.

A.

Every two minutes for 10 sets. Snatch x 1 rep. Build as you see fit and work at weights you'd like to. Build to a 1RM if the pot is hot.


B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C.
Partner workout. 10 total sets. 5 sets per athlete. One partner works, while one rests. Post on the board total time for your team to complete the 10 sets. 
Row 300m/250m. 

Tuesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 reps
Muscle-Ups x 4-8 unbroken reps or Pulling work
L-Sit x 45 seconds

B.
6-8 sets of:
Back Squat x 2-3 reps
(all sets performed between 80-90% )
Rest 3 minutes between sets.

C.
Three rounds for time of:
10 Man-Makers (45/25 lbs).   ---scale down to a manageable weight
15 ring Dips or  Push-Ups
15 Chest-to-Bar Pull-Ups or Ring Rows

Wednesday

A.

For times:
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters
Rest Exactly 2 minutes
Run 400 meters

Reminder each lap is 400m.

Cool down, foam roll and stretch calves, hamstrings, quads. 

Thursday
Yoga

Friday
*Reminder there will be no class Friday 9am or 5pm or Saturday 10am
A.
“Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups.  
*Sub perfect Ring Rows
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
*scale this down to .75 for men and .50 for women if 1RM is less than 1.3 BWT.
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead - 
*scale to 50% of 1RM Jerk.
(bar must start from the floor – no racks for this portion)

Saturday:
Run 400m
20 push-ups
20 squats
20 sit-ups
Rest 1 minute
x 3-4 rounds

Sunday, May 10, 2015

May 10th - May 16th, 2015

Lifestyle
Day 1 
4 sets:
A1. Back Squat x 4 reps; rest 1 min
A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:
B1. Ring Rows x 12-15; rest 1 min
B2. GHD Situps x 12; rest 1 min
+
4-5 sets AFAP: 
5 Hang Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)
10 Burpees Over Bar
rest 2 min btw

Day 2
4 rounds for time:
Run 400m or Row 500m
20 DB Step Ups
20 Situps
10 Burpees
+
5 sets not for time:
AD 2 min
8-10 Hang Power Snatch

Day 3 
4 sets:
A1. DL x 4; rest 1 min
A2. 10 assisted dips; rest 2 min

3 sets:
B. Single Leg Glute Bridge x 8-10/leg; rest 1 min (hold at top for 2 secs)

+
EMOM 10 min
ODD 5 burpees
EVEN 10 Heavy KBS

Day 4
AMRAP 25 Min
Run 400m
40 Mountain Climbers directly into 1 min plank hold
30 DU/60 singles

Day 5
A1. Goblet Squats x 12; rest 1 min
A2. Bent Over BB Row x 8-10; rest 1 min
A3. 40 flutterkicks; rest 1 min
A3. 12 push-ups; rest 1 min
A4. 8 back extensions; rest 1 min

Day 6
A. OHS Tech Work
+
Partner WOD; Teams of 2
Partition as desired:
Row 2k
100 air squats
90 abmat situps
80 lite kbs
70 ring rows
60 burpees
Row 1k


Performance

Monday 5/12

A.
Every two minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%

B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%

C.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.


Tuesday

A.
Three sets, not for time, of:
Wall Squats x 5 reps
Handstand holds 20-30s


B.
Three rounds for time of:
10 Box Jumps
15/10 Ring Dips  - Sub bar dips or push-ups
20 Kettlebell Swings 70/55

Rest exactly 2 minutes, and then…

C.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Wednesday:

A.
Three sets, not for time, of:
Rope Climbs x 2-3 reps
Muscle-Ups x 2-6 unbroken reps or Muscle-up work or pull-up work

B.
5 sets for times of:
200m run
Push Press or Push Jerk x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 4 minutes (switch the order of movements each set)

Thursday:
Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 12-15 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

Saturday:


A.
Three sets of:
Front Squat x 2 reps
Rest as needed

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees

Thruster weight should be pretty heavy.  Think ~50% or so of 1RM FS

Sunday, May 3, 2015

Week of May 4- May 10, 2015

Day 1 
4 sets:
A1. Back Squat x 6 reps; rest 1 min
A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:
B1. Hammer Curls x 12-15; rest 1 min
B2. Wtd. Plank Hold 1 min; rest 1 min
+
4 sets AFAP: 
4 Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)
5 Push Press/Jerk
6 Burpees Over Bar
rest 2 min btw

Day 2
AMRAP 25-30 min:
Run 400m
15 abmat situps
15 HR Pushups
15 Lite Russian KBS


Day 3 
4 sets:
A1. DL x 6; rest 1 min
A2. 8 assisted dips; rest 1 min
3 sets:
B. Barbell Glute Bridge x 8; rest 1 min

+
For Time:
Row 1k
20 HR Pushups
20 Ring Rows
20 HR Pushups
Row 1k

Day 4
5-6 sets
:30 on/off of the following:
Row
KBS
Box Jumps
AD
Wallball

Day 5
Kettlebell Complex:
5 Snatch / arm
15 swings
15 Goblet Squats
5 Push Press/arm
rest 2 min between x 4-5 sets
+

50 turkish get-up (not for time. alt hands. moderate-heavy weight)

Day 6
A. Split Jerk Tech Work
+
Partner WOD. Share the work. 
For Time:
400m sandbag carry- go together and switch back and forth as needed
(One partner works at a time.)
40 partner pull-ups (partners lift each other)
40 push-ups
60 KBS
60 goblet squats
60 burpees
400m sandbag carry- go together and switch back and forth as needed



Performance:
*note that pull-up or muscle-up work that is posted at bottom should be done each week. Best days this week would be on Tuesday and Friday or Saturday, with the possibility that you might need to drop some of the work on Friday or Saturday to get it in. Ask a coach !

Monday
A.
3 rds not for time
30-50 double unders
5 wall squats

B.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 15- 20 reps @ 1010
Rest 90 seconds

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups technique or pull-up work
Toes to Bar x 8-10 reps

B.
Three rounds for time of:
20/15 Ring Dips  or Push-Ups
20 Pull-Ups or Ring Rows

C.
5 RDs for times of:
Row 250/200 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Wednesday

A.
Two sets, not for time, of:
Rope Climb x 2 ascents
Double-Unders x 30 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift

C.
AMRAP in 5 minutes
4 deadlift @ 80-85% of 1RM
10 box jumps

rest 5 mins

AMRAP in 5 minutes
10 calories on Airdyne
5 burpees

Thursday
Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 10-12 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Saturday

A.
Front Squat
Quickly build to a tough single
then
3 sets of 2 reps @ ~ 90% of 1RM
Rest as needed between sets

B.
4 sets for times of:
3 Squat Cleans - heavy
6 Ring Dips
9 Pull-Ups
12 Hand-Release Push-Ups
15 Box Jump - step down
25 double unders
Rest 3 minutes



Pull-up Program Week 6


Day 1:

A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute.

B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets.

B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.


Day 2:

A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets.

B1. DB Bench Press @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.

B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 2 minutes between sets.

Muscle-Up Program Week 6
Rest week for the Muscle -Up Program. DO the pull-up program this week!

Saturday, April 25, 2015

Week of 4/26-5/2

LIFESTYLE

Day 1 
4 sets:
A1. Back Squat x 8 reps
A2. Ring Rows x max reps

3 sets:

B1. Abmat situps x 15; rest 1 min
B2. DB Row (HEAVY) x 8; rest 1 min
+
For time: 1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup
(Really push it here.  Let’s see what you’ve got.)


*Compare loads and times to 2/10/15

Day 2
AMRAP 15 Min
500m row
10 front rack stationary lunges (5/leg with BB)
10 lite BB Push Press

rest 7 min

AMRAP 15 Min
15 cals AD
10 light hang snatch
15 Hollow Rocks

Day 3 
4 sets:
A1. RDL x 8; rest 1 min
A2. 8 assisted dips; rest 1 min

3 sets:
B1. Laying Glute Bridge x 12; rest 1 min
B2. Wtd plank or plank on rings 1 min; rest 1 min
+
"Mini Lizzie"
For time:
21-15-9
Hang Clean 45/65
HR Pushups


Day 4

For time:
1k row
50 step ups
40 burpees
30 wtd situps
20 Ring Rows
10 manmakers

+

AD 10-15 Min.  Go hard for 10 sec at top of each min.

Day 5
KB Complex - try not to put it down during set:
5 sets:
5 snatch/arm
10 goblet squats
15 swings
rest 2 min btw

then Row 500m x 3; rest 1:1

then Clean and Jerk Tech Work or GHD Situps 3 x12

Day 6 Team WOD 
In teams of 3:
1min of each:
KBS 
Box Jumps
HR Pushups
DU (yes, try.  And only count successful reps.)
rest 1 min
x 5


Performance:

Monday:
A.
Three sets, not for time, of:
Toes to Bar x 8-10 reps.
Double-Unders x 30-40 reps

B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Rest 20 seconds
Tall Box Jumps x 3 reps
(reset on the ground each time before next jump)
Rest 3 minutes

C.
Back Squat @ 30X0
Build to a tough double @ ~90% of 1RM
then
3/4 sets of 5 @ ~80%
Rest exactly 2 minutes between sets.


Tuesday

A.

Wall Climbs x 10 reps
Muscle-Up practice or Pull-up work x 10 mins.   DO the specific pull-up work listed each week. You will kindly note that banded pull-ups are not listed.


B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep
(Perform all sets between 80-90% of your 1-RM.)  This means in your quick warm-up you will build towards 80% quickly and THEN start your working sets.


C.
3- 4sets
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings - HEAVY
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of 3-4 sets.
Wednesday:

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Wall Squats x 5 reps

B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.
Pull-up work


Thursday
Yoga


Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 12-15 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
Quickly build to a tough double
then
3/4 sets of 5 reps at 80% of 1RM

Saturday

A.
Front Squat
Quickly build to a tough single
then
one set of 4 reps @ ~85% of 1RM

B.
4 sets for times of:
4 Squat Cleans - heavy
8 Ring Dips
12 Pull-Ups
16 Hand-Release Push-Ups
20 Box Jump - step down
Rest 3 minutes

PULL UP PROGRAM
Day 1:
A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute.
B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets.
B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.

Day 2:
A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets.
B1. DB Bench Heavy Press @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.
B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 2 minutes between sets.

Sunday, April 19, 2015

Week of 4/20 to 4/26 2015

LIFESTYLE
Day 1 
3-5 sets:
A1. Back Squat x 3-5; rest 2 min
A2. Scap Pull-ups x 12; rest 1 min
+
AD Sprints : 15 secs ALL OUT; rest 2:45 btw x 5-7


Day 2 
AMRAP 8 min
15 KBS
15 pushups
15 situps

rest 2 min

AMRAP 10 min
15 step ups
10 body rows
5 burpees 

Rest 4 min

AMRAP 12 min
Run 400m or Row 500m
20 air squats

Day 3 
A1. Deadlift 8,6,4,2; rest 1 min 
A3.  OH DB Press x 12 reps; rest 2 min
+
5 rounds for time:
5 DB Snatch/arm
5 manmakers
15 anchored situps

Day 4 
AMRAP 25-30 min
Run 400m or Row 500m or AD 30 Cals
10 burpees
20 double unders or 40 singles
10 Wtd Situps or GHD to parallel

Day 5 
5 sets:
A1. Goblet Squat x 12; rest 1 min
A2. Pushups on tire x max reps (stop at 15); rest 1 min
A3. Sumo KB DL x 12; rest 1 min (squeeze glutes at top)
A4. Pullup negatives x 8-12
A5. Wtd Plank Hold x 1 min; rest 1 min

Day 6 Partner WOD 
With one person working at a time, split this work:

For time:
1k row
25 burpees
50 lite KBS
75 air squats
100 situps
75 air squats
50 lite KBS
25 burpees


Row 1k



PERFORMANCE:

Monday:

A.
Three sets, not for time, of:
Toes to bar practice 6-8 reps
Double-Unders x 30 reps or practice for 1 minute
Turkish Get-Up x 2-3 reps each arm

B.
4 sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest as needed

C.
Back Squat @ 30X0
Quick build to a tough double @ ~90% of 1RM

3/4 sets of 7 reps@ ~ 75% of 1RM

Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

Tuesday:

A.
Three sets, not for time, of:
Wall Climbs x 2-3 reps
Muscle-Ups practice or pull-up work

B.
3 sets of:
Snatch Grip Push Press x 4-5 reps
Rest as needed

C.
HSPU practice for 10 mins

D.
4 rounds for time of:
1 Rope Climb
20 Hand-Release Push-Ups
20 Double-Unders

Wednesday:

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistol practice or Wall Squats

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C.
On the minute, every minute, for 10 minutes:
Heavy Deadlift x 5 reps
Burpees x 5 reps

Thursday
Yoga or easy active recovery 

Friday

A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.

B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.

C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.

Saturday
A.
Front Squat
Build to a tough single @ 90-95 % of 1RM
then hit a triple at 80-85% of 1RM

B.
For time:
Run 200 Meters
5 Thrusters - heavy
5 Chest-to-Bar Pull-Ups
Run 400 Meters
10 Thrusters - heavy
10 Chest-to-Bar Pull-Ups
Run 800 Meters
15 Thrusters -heavy
20 Chest-to-Bar Pull-Ups



Pull-up work week 4

Day 1:
A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups  Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes.
B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets
B2. Plank Holds on Elbows or increase difficulty x 30-45 seconds x 3 sets, rest 1:30 between sets.

Day 2:
A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 6-8 repetitions x 4 sets, rest 2 minutes between sets.
B1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 1:30
B2. DB External Rotation @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30.

Saturday, April 11, 2015

Week of 4/12-4/18/15

Lifestyle

Week 16
Day 1
4 sets:
A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Banded Pull-ups

3 sets:
A1. Wallballs x 15; rest 1 min
A2. Ring Rows x 12; rest 1 min
+
3 rounds for time:
10 air squats
10 situps
10 pushups
10 box jumps

Day 2 
AMRAP 20 min
Run 400m/Row 500m
10 burpees
40 mountain climbers
+
Jerk practice out of rack

Day 3
A1. Deadlift 8,6,4,2; rest 1 min
A2. Pushups on tire x max reps; rest 2 min
+


“Grace"
30 clean and jerks for time (Rx’ed 135/95; scale accordingly)

Day 4
3-5sets:
10 KB Clean and Jerk (switch arms each rep)
15 KBS 
Waiters Walk x 6 laps (switch arms each lap)
rest 2 min between sets

*Don’t put the KB down during the set!

Day 5
For Time:
50 cals rower
50 step ups
50 DU or 100 singles
50 DB push press
50 cals AD

Extra time? 
Foam Roll, stretch, practice snatch technique with PVC or empty barbell.

Day 6
Partner WOD 6k row for time.  Switch every 500m. 
*Winning team makes other teams do exercise of choice.


Performance:

Monday:

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg  OR Wall Squats x 5 reps
L-Pull-Ups x 3-6 reps @ 2110  OR GHD sit-ups x 10.

B.
Five sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest 2 minutes between sets

C.
Back Squat @ 30X0  - NOTE THE TEMPO
Build quickly to a double at ~90% of 1RM
then:
3/4 sets of 7 reps at ~75% of 1RM.
Rest exactly 2 minutes between sets.

Tuesday:

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps  or Pull-up work
Toes to Bar x 10-12 reps or Ab variant

B.
In 12-15 minutes, build to a heavy Jerk – THIS does not mean go for a 1RM at all costs. Get to a rock solid jerk @90% of your 1RM. More if it is going perfect.  There will be time for 1RM test later, get proficient at 90% + now. 

C.
Every two minutes, for 8 minutes (4 sets):
Weighted Pull-Ups x 3 reps

D.
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Wednesday:

A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets

B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps - use ~65% of 1RM
24"/18" Box Jumps x 6 reps

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 toes to bar or GHD sit-ups
10 Walking Lunges with 55/35 lbs per hand --scale appropriately 

Thursday
Yoga

Friday:

A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.

B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.

C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.

Saturday:

A.
Front Squat
Build to a tough single. Aim to get to 90-95% of your 1RM

B.
Partner workout :

20 rounds for time of:
Run 100 Meters
10 Burpees
Run 100 Meters
15 Kettlebell Swings

alternate full rounds with partner

Saturday, April 4, 2015

Week of 4/5-4/11/15

Lifestyle

Week 15
Day 1
A. Back Squat - Build to a Tough 5
B. Push-ups on tire.  3 sets of max reps
C. Ab Wheel Roll Out 3 x 12
D. Row 2k for time

What can you do?  Let’s see what you’ve got!

Day 2 
AMRAP 30 min
Row 500m
20 Russian Medball Twists
25 DU or 50 singles
20 abmat situps
AD 15 cal

Day 3
3-5 sets:
A1. Bench Press x 8; rest 1 min
A2. GH Raise x 8-10; rest 1 min
A3. GHD Situp x 8-10; rest 1 min 
+
5 rounds for time:
5 clean and jerk 
10 burpees

Day 4
5 sets:
A1. AD 12 sec all out; rest/walk 2 min
A2. Row 20 sec all out; rest/walk 2 min
A3. 1 min DU practice: rest/walk 2 min
+
Choose 2: Foam roll, abwheel rollouts, russian medball twists, monster walks

***All out means ALL OUT!***
This looks simple, but can be a fat blaster if you hit it right.

Day 5
3-5 sets:
A1. RDL  or Clean Pulls x 8; rest 1 min
A2. DB Push Press x 12; rest 1 min
A3. Abmat situps x 10-15; rest 1 min
A4. Single Arm DB Row; rest 30 sec
A5. DB Walking Lunge x 6/leg; rest 1 min

Day 6
A. OHS Tech Work
+
Partner WOD. Share the work. One partner works at a time.
For Time:
AD 30 cals
40 partner pull-ups (partners lift each other)
40 push-ups
60 KBS
60 goblet squats
60 burpees
16 laps sandbag carry- switch every lap


Row 1k


Performance:
Monday
Testing week to see where you are at following the Open

A.
In eight sets or fewer, build to a 1-RM Back Squat. As you build up you should be adding ~10% of your 1RM and doing fewer reps as you approach what will be your max.

B.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible with a 30X1 tempo. This means if you pause for more than 1s at the top, the set is done.

C.
In six sets or fewer, build to a 1-RM Weighted Pull-Up

D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Handstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

*if you do not have these movements complete the following:
60 seconds of ring rows.  -strict
rest 2 minutes
Tabatata push-ups for max total reps.   Standard is chest to 3" above ground. Only count those reps where you meet the standard.

Tuesday

A.
For Max Reps:
3 Minutes of Double-Unders

B.
In eight sets or fewer, build to a 1-RM Bench Press

C. Team Workout. Teams of 3. Set the rower to 30s of work and 30s of rest. Each partner will row for 30s all out and rest 2:30 between sets. Complete for a total of 8 sets each. Score will be total calories completed by your team of 3.

so each rower will look like this:

P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest
P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest

Wednesday:

A.
For max reps:
60 seconds of Toes to Bar

B. L-Sit / hold practice for 5-8 minutes.

C.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds

*sub muscle-up tech, ring dip work or pull-up work if you don't have muscle-ups

C.
For time:
Row 1000/800 Meters
20 Shoulder to Overhead (135/95 lb) - use a weight you can handle easily.~40- 50% of 1RM CJ
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)

Thursday
Yoga

Friday

A.
Snatch tech-  Hit 5-7 snatches at 75-85% of your 1RM.  Strive for perfection in the movement. Coach each other if you see something.

B.
CJ tech-  Hit 5 CJ at 75% of your 1RM.  Strive for perfection in the movement. Coach each other if you see something.

Rest as needed, and then…

C

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups

*compare to 1/30/15

Saturday

Row 1k 80% effort

rest 5mins

Row 1k 90% effort

rest 10mins

Row 1k 100% effort




Muscle-up program from Vagabond CrossFit, Week 2


Day 1 Training:

A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed.

B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute

B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute


Day 2 Training:

A. Ring Thing Weighted Muscle Up Training, 2-3 reps x 5 sets, rest as needed.

B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.

B2. DB Standing Strict Press @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute



Pull-up Program from Vagabond CrossFit, Week 2:


Week 2 of Training:

Day 1:

A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets.

B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets.


Day 2:

A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 4-6 reps x 5 sets, rest 1:30 between sets.

B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. DB Zotman Curls @ 40×1, 6-8 x 3 sets, rest 1:30 between sets.

Saturday, March 28, 2015

Week of 3/29-4/4/15

Ok folks, we are 1/4 through 2015! Can you believe that? Time moves quickly. We hope you are moving in the right direction in your fitness goals in 2015. It is important to reflect on your fitness goals/journey frequently. A natural time to do that is the end of the calendar year. Another natural time is quarterly or the end of an event or competition. We happen to be at that point right now. The CrossFit Games Open was a fun time for many of our members. This is the time to reflect and figure out where YOU want to go with YOUR training.

We offer two fitness programs as you know.
"Lifestyle" is for body composition and to look and feel good. Ask anyone at the gym who has done this program since the beginning of the year consistently. The workouts are HARD! But if you are consistent and are being mindful of food choices the results come.

"Performance" is for just that, performance.  This is to maximize your performance relative to CrossFit. That is it. There are certain skills you MUST be competent at to do workouts Rx'd. If you want to do that you need to spend time developing those skills. Time could mean months of consistent practice on technique, never raising the weight or never moving along a progression until you have it mastered. This could mean losing "fitness" elsewhere for a time. Consider the months of April, May and June to be "skill acquisition" months. Spend DAILY time working on something you struggle with. Improve on it.

Depending where you are on the spectrum these skills could be:
*double under*  This must be practiced daily.
*pull-up*  (see wonderful pull-up program link below)
*CTB pull-up*
*muscle-up*  (see wonderful muscle-up training program link posted below)
*overhead stability*
*squat positioning*  squat therapy day after day month after month


Regardless of where you are on the spectrum, dedicate the next quarter of the year and improve your technique in an area that you or a coach deem necessary to improve.

This week we will be a transition/recovery week for the Performance group. I know you are ready to get into smashing stuff and lifting heavy etc. But we just had a very STRESSFUL 5 weeks of training and competing.  Take the transition week, do the workouts, heal up, practice perfect technique, be smart, figure out what you need to focus on for the next 3 months.  This is not time to eat like shit and skip workouts.

After the transition we will be using a template from last year's CrossFit Invictus programming. DO NOT try and do the exact version of what they posted. Those weights and movements are for REGIONAL hopefuls. No one at our gym is a regional hopeful. No one is close. As such I will modify the movements and weights to best fit the needs of OUR members. If you try to do the total volume listed you will get hurt and won't make progress.



Lifestyle

Week 14 
Day 1
5 sets:
A1. Barbell Front Rack Reverse Lunges x 8/leg; rest 1 min
A2. Scap Pullups x 10-12; rest 1 min
A3. GHD Situps x 8; rest 1 min
+
AMRAP 9 min:
16 Kettlebell Swings
8 Goblet Squats
8 KB Clean and Jerk
8 Burpees

Day 2

AMRAP 10 min @90%
5 Hang Cleans
5 Push Press
20 DU or 50 Singles

rest 5 min

AMRAP 10 min @ 90%
12 Ring Rows
10 air squats
AD 15 cals

rest 5 min

AMRAP 10 min @ 90%
Row 250m
10 box jumps
30 Mountain Climbers


Day 3
A. EMOM 12 minutes:
ODD: 6 Deadlifts
EVEN: 12 abmat situps
+
AMRAP 15 min
30 DB Step-Ups
30 Kettlebell Swings
30 DB Push Press

Day 4
For Time:
Row 1k
20 pushups
20 air squats
20 ring rows
20 wallballs
20 box jumps
20 knees to chest/elbows
AD 30 cal

Day 5
3-5 sets:
A1. Front Squat (Clean from ground) x 6 OR Goblet Squat x 10; rest 1 min
A2. Pull-up Negatives x 8; rest 1 min
A3. RDL (use same weight/barbell as A1)  x 8; rest 1 min
A4. Push-ups on tire x 8-10; rest 1 min
A5. Plank Hold 45 sec: rest 1 min

Day 6 Team WOD
In teams of 3, 20 min AMRAP
Partner 1 – row 500;

Partner 2 – amrap of (time is duration of partner’s row)
3 toes to bar,
6 slam balls,

9 double unders

Partner 3 - Rest

Rotate Through.

Your partners will pick up where you left off. Score is total number of rounds plus distance.


Performance:

Monday

A.
Two or three sets for quality, not time, of:
Double-Unders x 40-50 reps  OR practice double unders for two minutes.
Wall Squats 6-10 reps   OR    Alternating Pistol work x 6-8 reps each leg

B.
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 20s Airdyne @ tough pace
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – Strict Handstand Push-Ups x 4-8 reps.   (subs can be DB tricep overhead extension)

You’ll hit each of these stations 8 times.

Tuesday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps  or pull-up technique or pull-up work
Double-Unders x 40-50 reps
Toes to Bar x 6-10 reps.   Or tech work or

B.
Front Squat
Quickly build to a tough 3.  Get to ~85-90% of your 1RM. Do not force the percentages.

C.
Eight sets of:
Snatch Balance + Overhead Squat    (scale to snatch grip push press and OHS)
Rest 2 minutes
Do not miss, use weights you can quickly get under. Emphasis is on strong lock out and speed under. 

Wednesday

A.
Take 12 minutes to build to today’s heavy Power Clean

B.
For time:

3 rounds for time
5 Ground to Overhead - moderate (use approx 60% of 1RM CJ)
15 CTB pull-ups

C.
Row 2000 Meters @ easy pace
(you determine the pace based on how you feel)

Thursday
Light recovery, YOGA

Friday

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps   OR pulling tech work
Strict Handstand Push-Ups x 8-12 reps or DB overhead tricep ext.
Double-Unders x 40-50 reps

B.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

Saturday
Can be done in any order

A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
10 Ring Dips
20 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (95/65 lbs)
10 GHD Sit-Ups





For those that need work in pulling or muscle-up work, reference the below:



Muscle-up program link.  Use this if you ALREADY can do 3 CTB and 5 DEEP ring dips.
http://www.vagabondcrossfit.com/?p=11324

Pull-up Program
Week 1 of Training: to be done on Tuesday and Friday in the pulling portion.

Day 1: Upper Body Pull Intense + Forearems/Core

A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.

B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets.

B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.



Day 2: Upper Body Pull Intense + Press Asst/Press Asst

A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.

B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B2. Banded Resistance Push Ups @ 30×1, 6-8 reps x 3 sets, rest 1 minute.



Sunday, March 22, 2015

Week of 3/22-3/28/15

LIFESTYLE
Day 1 
4 sets:
A1. Back Squat x 8-10; rest 2 min
A2. Scap Pull-ups x 10-12; rest 1 min

3 sets:
B1. OH Walking Lunge x 10/leg; rest 2 min
B2. Pull-up Negatives (jump up and lower as slow as possible) x 8; rest 1 min
+
3-5 sets AFAP:
10 Jump Squats
10 burpees
50 flutterkicks
rest 90 sec between

Day 2 
Complete 5 sets AFAP:
10 Heavy Russian KB Swings
15 Knees to Elbows or Chest
Sandbag Carry or Waiter’s Walk x 4 laps
Rest 45 sec then
20 DU or 50 singles
30 Ball Slams

rest 2 min btw sets

*If extra time, work Clean & Jerk Technique, foam roll, AD lite, stretch, or side planks.


Day 3
4 sets
A1. Snatch Pulls x 6; rest 1 min
A2. Bench Press x 6-8; rest 2 min
A3. Plank Hold x 45 sec; rest 1 min
5 Rounds for time
8 Deadlifts
12 perfect push-ups on tire or to plate

Day 4
Complete 5 sets:
3 Tough Power Cleans with Perfect Form OR 7 KBS
8 box jumps
10 Ring Rows or Banded Pull-ups
Rest 90 sec between sets
+
AD Sprints Go hard for 12 sec then walk/rest for 2 min between x 6-8
+
Abwheel Roll Out 4 x 10
Day 5
Open WOD 15.5 (Potluck dinner on Friday night following the WOD!)

Day 6
Partner WOD
26 Minute AMRAP:
8 Dumb Bell hang snatch (4 each arm @ 40/20#)
7 sit ups
6 lunges (3 each leg)
5 box jumps

One person working at a time, switch every round.

PERFORMANCE

Sunday, March 15, 2015

Week of 3/15-3/21/15

LIFESTYLE
Week 12
Day 1
4 sets:
A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Scap Pull-ups x 12; rest 1 min

3 sets:
B1. Russian Step Ups x 8/leg; rest 1 min
B2. Barbell Bent Over Row x 8; rest 1 min
+
AMRAP 8 min
8 burpees
8 box jumps
8 abmat situps
OR
Squat Clean TECH WORK

Day 2 
AMRAP 10 min
15 cals AD
30 Mountain Climbers
15 KBS OR 10 Hang Cleans

rest 5 min

AMRAP 10 min
Row 250
10 Single Arm DB Snatch
Plank hold 40 sec

rest 5 min

AMRAP 10 min
8 Man Makers 
15 step ups
Farmers Walk x 5 laps

Day 3
4 sets:
A1. RDL x 10-12; rest 1 min
A2. Push-ups x 12; rest 1 min
+
3 sets For total repetitions
60 sec AMRAP – Ball slams
Rest 60 seconds
60 sec AMRAP – Burpee box jumps – 20/18″
Rest 60 seconds
60 sec AMRAP – AD cals
Rest 60 seconds

Day 4 -
10 min AMRAP @80-85%
10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories
3 Wall walks
….etc

Rest 10 min

For Time:
AD 15 cals
5 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
15 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
5 ring rows (or banded pull-ups)

rest  5 min

Then, Clean and Push Jerk Tech Work

OR

3 sets of Monster Walks + 3 sets of abwheel roll outs x 10

Day 5 - Open WOD 15.4, give it a try! A Coach will scale accordingly.

Day 6
Partner WOD 
4 sets
One Person Works While One Rests for Max Reps 
Person 1 - 1 min Row (Cals)
Person 2 - 1 min Row (Cals)
Person 1 - 1 min Lite KBS or Lite Hang Snatch
Person 2 - 1 min Lite KBS or Lite Hang Snatch
Person 1 - 1 min Burpees
Person 2 - 1 min Burpees
Person 1 - 1 min Single Unders or Double Unders
Person 2 - 1 min Single Unders or Double Unders



Score is total reps (double unders count for double points)

PERFORMANCE
Go to www.opexfit.com/blog for "Being"