Thursday, August 30, 2012

Training Friday August 31st, 2012

Training:

 A. Seated DB Overhead Press  @3010.  Build to a 6 rep max at tempo. If you already did this, then skip.


Make up a workout that you missed from earlier in the week.

or

3 rounds for time
15 Hang Power Snatch - moderate weight  ~50% of your 1RM
Run 400m



We will be conducting one of the Crossfit Girls workouts on Monday so make sure to take a rest day Sunday!!


Wednesday, August 29, 2012

Training August 30th,2012


5 sets of:
7 DB* hang power cleans
7 DB* push presses
25s of AirDyne @ 95% effort
4 minutes  walk rest
This sets are very fast and powerful. They will last approx 50-60s total so GO HARD and be quick and give the effort.  Check and record your calories after each set.   
 
+
180s of Front Leaning Rest.    Scale up to FLR on Rings if you can EASILY do the 180s unbroken. 

*Use the same DBs for both movements, goal is a tough but fast weight.  
Post notes to comments.

Tuesday, August 28, 2012

Wednesday August 29th,2012

Everyone:

A. Seated DB Overhead Press  @3010.  Build to a 6 rep max at tempo.

B. Mini Band Pull Aparts -   3 sets of 10.   Rest 1 minute between.


Level 1:

for time:

21-15-9
Deadlift - moderate load -  ~50% of 1RM.
push-ups (or modified push-ups).   PERFECT FORM TO 3" depth.

Level 2:
scaled Diane
for time:
21-15-9
Deadlift 225#/135   -  use ~60% of 1RM if these weights are too heavy to move consistently through.
Ring Push-ups-    PERFECT FORM , FULL EXTENSION AT TOP.


Level 3:
for time
21-15-9
Deadlift  225#/135#
Handstand Push-ups



Cool down for all
stretch or foam roll  pecs and lats, hamstrings and low back.

Monday, August 27, 2012

Tuesday August 28th, 2012


Some teamwork to complete the sled sprints!


2 sets of
MAP Sets @ 90% effort      2 Minutes on/2 Minutes off   
2 Minutes of the following:
3 Burpees
5 Wall Balls
*Rest 2 Minutes*
2 Minutes of the following:
Airdyne
*Rest 2 Minutes*
2 Minutes of the following:
5 Hang Power Cleans @ moderate weight  (kb swings if not comfortable with HPC)
7 Air Squats
*Rest 2 Minutes*
2 Minutes of the following:
 Row…
*Rest 2 Minutes*
2 Minutes of the following:
10 double unders or 20 single unders

5 box jumps
*Rest 10 Minutes and Repeat.*

Sunday, August 26, 2012

Training August 27th, 2012

Level 1

5 sets. 
A1. Front Squat @ 30x1 (3 seconds down, zero pause in bottom, explode up, 1 second pause at top).  6-8 reps. Raise the weight per set if you make the 8 reps with proper tempo and good form    rest 90s 

A2. Banded Pull-ups.    use a band that allows for 4-6 reps per set.     rest 90s

B. Side planks, accumulate 120 seconds on each side; rest, break, and alternate sides as needed to ensure perfect positions throughout 


Level 2
5 sets 
A1. Front Squat @20x1  4-5 reps. Raise the weight if you get 5 reps. Stick to the tempo though.   Rest 2 minutes

A2. Strict supinated pull-ups.  5-7 reps.  pause 1 second at top and 1 at dead hang.  Add weight if you can maintain tempo. 

B.  Side planks, accumulate 120 seconds on each side; rest, break, and alternate sides as needed to ensure perfect positions throughout 

Sunday August 26th,2012

Everyone:
A. Push Jerk.  Build up to a tough single (NOT A 1RM)  in 10-15 minutes.

Level 1:
10-1 (attempt to go unbroken)
Push Jerk from a rack - for weight use ~60% of your tough single or an empty barbell if your PJ did not exceed 75.
Russian KBS - pick a weight you are sure you can do 10 solid unbroken reps for. 


Level 2:   This WOD was taken from our favorite site today : http://optexperience.com/blog  
Check out the site for a WOD demo from 2007 Crossfit games Champ James Fitzgerald.


10-1 unbroken for time:

Push Jerk (taken from the ground - so you will have to clean it each round) -   Use 60% of your tough single to select weight.   135#/95# - is the max weight to be used. 

KBS - 70#/ 55#    - only use this weight if you can EASILY do 10 unbroken reps. If not select a lower weight that you can EASILY do 10 unbroken reps with. 


The unbroken protocol means once you pick up the implement (babrbell or KB), you complete the # of reps without stopping or setting bar or KB down. This means if you are on the set of 6 reps and pick up the barbell and set it down after 4 reps, you MUST start that round over and achieve the 6 reps without setting the bar down. This may require some short rests between movements to ensure the unbroken. Having said that, pick it up and try it when you think you "might" be able to get the reps.  This is training and a chance to see how we can push ourselves to places we weren't sure we could. 

This protocol lets us learn our engines and can allow for some growth when we make a set we weren't sure we could. 


Saturday, August 25, 2012

Saturday August 25th, 2012

home workout today and Class at 5pm Sunday. 

Level 1:
Get good and properly warmed up and then

Run 0.5 miles for time.   Compare to August 3rd, 2012

Rest/walk for 10 minutes

Run 0.5 miles for time.



Level 2:
Good long warm-up so you are prepped to go hard, then:


Run 1 mile for time  (Time Trial)   Preferably 4 laps on a track.


Cool down with 15-20 minutes of walking and stretching




If you complete this please post to comments your time. 



Sunday class will have volume so do not do additional work today, we are just looking for the times on the runs. 

Friday, August 24, 2012

Friday August 24th, 2012


Home Workout:

Level 1:
Walking Lunges , AMRAP in 30 sec x 5 sets, 30 sec rest.

+
5 rounds for time:
10 unanchored sit-ups
20 second unbroken Front Bridge
10 Good Mornings with hands on head. 


Good Mornings video:   http://www.youtube.com/watch?v=oA9PrdoEo1o

cues: send the hips back and keep hands on head.  keep back flat.  You will feel tension in hamstrings. 


Level 2:

Walking Lunges, AMRAP in 30 sec x 8 sets, 30 sec rest


+
5 rounds for time:
20 Unanchored Sit-ups
30 second unbroken Front Bridge
20 Good Mornings with hands on head

Thursday, August 23, 2012

August 23rd, 2012

Level 1

four sets of:

A1. Deadlift   5,5,5,5. Sets should be heavy but with good form.  2 second reset at bottom with weight on floor mandatory.     Rest 90s

A2. Push-ups.   10,10,10,10.  If you have 10 push-ups , scale up to parallette push-ups or ring push-ups. Rest 90s

8 rounds for time
10 KBS - choose a weight you can do for 10 unbroken reps.  
10 sit-ups
forced 20s rest.




Level 2
 
3 sets:
5 tough hang power clean TnG
7 burpee box jumps - 24/18" AFAP
rest walk 3 min
+
3 sets:
5 TnG DL moderate weight
15 push ups AFAHP
Airdyne 15 sec max effort!  (THIS MEANS STANDING AND PEDALING YOUR ABSOLUTE HARDEST FOR 15s)
rest walk 3 min
+
3 sets:
Row or Run or Airdyne 1 min @ high effort
rest 2 min 
(goal is same output per set)

Tuesday, August 21, 2012

Wednesday August 22nd, 2012

Home workout:

3 sets

10 burpees As Fast as Possible
10 squats As fast as possible
rest 5x the amount of time it took to complete the sets.

+

side bridges- 30-60s   x 3   rest 30s between sides.

Monday, August 20, 2012

Tuesday August 21, 2012

Level 1:

A. Back Squat   5,5,5.   Rest 3 minutes between sets.  Build up to 5 reps that is mildly challenging. Raise weight if each set is good.

B. Ring Rows.    10,10,10.     rest 2 minutes between sets.


3 sets of :

C1. DB thrusters  10-12 reps.  You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s

C2 Banded Pull-ups 8-12 reps.  Rest 1 minute


Level 2:

A. Back Squat  - build to a challenging (not a 1RM) double.  Get close (within 10-15% of your 1RM). In between sets practice some pull-ups and wrist flexibility to get ready for below.
 +

"Fran"
21-15-9
Thruster - 95#/65#
Pull-up

compare to January 21st, 2012



Post time to comments

Sunday, August 19, 2012

August 20th, 2012

For those working out at home and not planning on attending Tuesday:


for total time:
50 squats
Run 400m
rest 30 sec forced
40 squats
Run 400m
rest 1 min forced
30 squats
Run 400m
rest 90 sec forced
20 squats
Run 400m
rest 2 min forced
10 squats
Run 400m



or if you did not come Sunday

10 min AMRAP
10 sit-ups
10 push-ups




If you came Sunday and are coming Tuesday, take a day of rest or go for a 35-45 minute slow run. 

Saturday, August 18, 2012

Sunday August 19th, 2012

Level 1:

A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.
+

10 minute AMRAP
10 sit-ups
10 modified push-ups.

Level 2:

A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.



+

10 minute AMRAP
10 Knees to Elbows
10 push-ups


Saturday August 18th, 2012

A. Strict Pull-ups.    3 sets AMRAP.   Rest 2 minutes between sets.

+
10 minute AMRAP
10 Knees to Elbows
10 push-ups

Thursday, August 16, 2012

Friday August 17, 2012

A. 12s Sled sprint with 50% of bodyweight on sled  x 3 .   Rest 4 mins between sets.

B. Prowler sprints.   ALL OUT EFFORT -- 20m with moderate load x 5.   rest 4 minutes between sets.

C. 8 sets of 30s Airdyne @ 80% effort/ 30s @50% effort



If rain becomes an issue , make up Thursday's workout or a workout from earlier in the week.

Wednesday, August 15, 2012

Thursday August 16th, 2012

A. Deadlift   5,4,3,2,1    Build per set.   Rest 3 -5 minutes between sets.


B.   10 Minute AMRAP
10 Hang Power  Clean - 115#/ 75#
10 burpees


scaling will be provided by a coach



Tuesday, August 14, 2012

Training Wednesday August 15th, 2012


A. Push Press, 5.4.3, rest 2 minutes, these are not maxes!
B1. Hang Power Snatch, 3.3.2.2.1.1.1 rest 1 minute    (Take from mid thigh)
B2. AMRAP Strict Ring Dips @ 20×0 x 6 sets, rest 1 minute.
scaling will be provided by a Coach.

C1. Weighted Sit Ups x 12-15 reps x 3 sets, rest 1 minute.  GO AS HEAVY AS YOU CAN MAINTAIN A CONSTANT TEMPO
C2. Band Pull Aparts    8-12 reps. 


If you didn't come yesterday and didn't do the 2k row, complete that instead of C

Monday, August 13, 2012

Training Tuesday August 14th, 2012

10 min AMRAP at 80% effort
25 double unders    or 60 single unders
10 walking lunges

rest 5 mins

10 min AMRAP at 80% effort
Row 250m
8 Box Jumps

rest 5 mins

10 min AMRAP
10 cals on Airdyne
10 Russian KBS  55/35

Sunday, August 12, 2012

Testing, Monday August 13th, 2012

Level 1


A. Front Squat Technique work.  Light load and volume. Emphasis on proper form. 


1/2 "Karen"
75 Wall Balls for time.  

*Make sure to record the weight of your med ball and the time to complete.



Level 2


A. Build to a tough double in front squat. 


"Karen"
150 wall balls for time 20#/14#

record and set a PR!

compare to January 9th, 2012

Saturday, August 11, 2012

Testing Sunday August 12th, 2012

A. Skill practice-  Practice a lift or movement you would like to improve upon.  Light loads for lifts, low volume but deep practice for a skill. Idea include double unders, hspus, muscle-ups, kipping pull-ups, snatch, ohs.


B. Row 2000m for time.  Plan a pace and set a PR.  Chopping a few seconds off your previous effort is a good place to start for your pace.

compare to November 29th, 2011 or September 14th, 2011.

Friday, August 10, 2012

Saturday August 11th, 2012

Tester: 


A. Clean and Jerk.   build to a medium difficulty 2 reps. 

+

"Grace"

For those with a CJ 1RM of 185 and 125 and up :

30 reps Clean and jerk  135/95#


For those with CJ 1RM of 135-185# and 95-125#

30 reps Clean and Jerk    115#/ 75#


For beginners 

30 reps clean and jerk at a weight designated by a Coach. 

Thursday, August 9, 2012

Friday August 10th, 2012

Make up a WOD from earlier in the week or work skills.


We will have open gym at 10am on Saturday and class on 5pm Sunday this weekend

Training August 9th, 2012

Level 1:

A. OHS 3,3,3 @ 30X1   rest 2 minutes


or if you did not attend yesterday

A. Ring rows  8,8,8,8,8   rest 90s

+

5 rounds for time
10 DB snatch  5 DB snatch per arm
10 sit-ups
10 box jumps or step ups  


Level 2:


A.  Weighted pull-ups-  5,4,3,2,1.  rest 2 minutes between sets 


50 KBS - 55#/35
20 weighted sit ups   10-20#
10 box jumps - 24"/18#
40 KBS 
20 weighted sit ups
20 box jumps 
30 KBS 
20 weighted sit ups
30 box jumps 
20 KBS 
20 weighted sit ups
40 box jumps 
10 KBS 
20 weighted sit ups
50 box jumps 



Tuesday, August 7, 2012

Training August 8th, 2012


Level 1
20 minute amrap
100 meter run
10 ring rows
10 plank hold shoulder taps  (http://www.youtube.com/watch?v=kNCAIEN5Id8)

Level 2

4 rounds for total time
200 meter run
15 wall balls, 20/14#
15 push press @ 95/65#
15 wall balls, 20/14#
200 meter run
rest 2 minutes between rounds 
*you must hold the final rep of  the push press for 30 sec. OH before moving on


Tuesday August 7th, 2012

Level 1
A1. Romanian Deadlift @ 30X0   10,8,6,4.   Rest 1 minute

A2. 60 sec AMRAP push-ups or push-ups from knee   x 3 sets.

B. Power Clean technique Practice for 10 minutes. Work up to moderate load reps. Focus is on form and adding weight as form is good.

12 minute AMRAP
10 kb swings
20 double unders or 30 single unders.

Level 2.

A Romanian Deadlift @ 31x1.  10,8,6,4.  Rest 90s.

B1. 60 sec AMRAP strict ring dips x 3 sets.  Rest 1 minute

B2. GH Raise  x 10 reps.    3 sets.        Rest 1 minute

+
7 rounds for time
7 power cleans 115#/75
7 clapping push-ups

Monday, August 6, 2012

Training Monday August 6th, 2012

Level 1


A. Back Squat @ 30X0; 8,8,6,6,4; rest 3 min.   Add load per set if tempo is maintained and form is good. Add weight from July 23 if possible.


B. High Hang Snatch Technique work.   


+


10 minute AMRAP
7 DB Thrusters
7 burpees




Level 2


A. Back Squat 3-4 reps @ 20X1. x 3 sets.   Rest 3-5  minutes between.


B. High Hang Snatch   5,4,3 .    rest 90s between


+


12/9/6/3
Thruster 115#/ 75#
burpee

Friday, August 3, 2012

Training Saturday August 4th, 2012

In teams of 2 with 1 person working at a time:

For time:

Row 1000m
40 Burpees
50 Push Press 75# for both male and female
60 front squats 75# for both male and female

Testing August 3, 2012

Level 1:
Run 0.5 miles for time @ 90% effort

rest 10 minutes

Run 0.5 miles for time @ 90% effort.

Level 2:
Take the time to have a good warm-up and get your body prepped for a 2 mile run.

Run 2 miles for time.  

Wednesday, August 1, 2012

August 2nd, 2012

Level 1:
A1. 6-8 DB Rows @ 2010.  rest 10s between arms.   This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.

A2. side plank   - 30s per side.  no rest between sides.  rest 1 minute after both sides are complete

10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)

rest 10 minutes

10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs



Level 2:

3 sets of

A1. 8-10 Supinated Pull-ups @3111.    rest 1 minute.   This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.

A2. Side Plank - 45s per side.  no rest between sides.  rest 1 minute after both sides are complete.

10 minute AMRAP
100m row
8 E-ROM push-ups or dips.  (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B  

rest 10 minutes walking actively

10 minute AMRAP
5  DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)