Tuesday, April 30, 2013

Wednesday May 1st, 2013

CoreFit:
A.
3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Kettlebell Swings x 20 reps
Rest 60 seconds
A3. Supine Ring Rows x 10-12 reps
Rest 60 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 10 steps
Burpees x 10 reps
Double-Unders x 20 reps  --if you absolutely can't get them, then practice for 40s. 


CrossFit:


A.
Four sets of:
A1. Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Scapular Wall Slides x 5 reps @ 3030
Rest 90 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 10 steps
Burpees x 10 reps
Double-Unders x 30 reps

Monday, April 29, 2013

Tuesday April 30th, 2013

CoreFit:

Four sets of:
A1. Bench Press x 8-10 reps @ 20X1--important to follow tempo. tempo will dictate the load.
Rest 45 seconds
A2. Pull-Ups x 6-8 reps  -  least band assistance as possible
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
Push Press x 10 reps
Burpee Box Jumps x 10 reps   - step down all reps.
400 Meter Run

CrossFit:
A. Push Press 5,3,1,1,1,1 ---build to a 1RM

Rest 2-3 minutes between sets

+

3 rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
400 Meter Run

Sunday, April 28, 2013

Monday April 29th, 2013

CoreFit:

4 sets of:
A1. Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
A2. Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+

Partner workout.  1 partner complete a whole round while other partner rests. 
6 rounds for time:
250 Meter Row
Wall Ball Shots x 20 reps
Kettlebell Swings- moderate x 20 reps


CrossFit:


A.
4 sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

first 2 as power cleans, 2nd 2 as squat cleans.
+

Partner workout.  1 partner complete a whole round while other partner rests. 
6 rounds for time:
20 calories on Airdyne
70#/ 45# KBS Kettlebell Swings x 20 reps
40 double unders

Friday, April 26, 2013

Sunday April 28th, 2013


In teams of three, complete four sets for max reps:


Row for Calories x 60s
Burpees x 60s
Push Press x 60s
Rest 60s

Most reps per team wins!
Each athlete works at 1 station and rotates on the minute.  All 3 athletes rest at the same time. 

Saturday April 27th, 2013 ---open Gym session

Make up a workout missed from earlier in the week or work on skills and strength aspects you personally wish to develop.


For those that have attended all week

24 minutes on Airdyne or Rower
24x
30s @ 80%
30s@50%

consistency is goal.  

Friday April 26th, 2013

CoreFit

3 sets of:
A1. Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
A2.  Pull-Ups negatives 3-5 reps. 5 second descent.
Rest 60 seconds

+

For time:
25 Push-Ups
400m  Run
30 KBS
400m Run
25 Push-Ups
400m Run
30 KBS heavy


CrossFit

3 sets of:
A1. Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
A2. Pull-Ups x 3-5 reps @ 51X1.   Add weight if possible.
Rest 60 seconds

+

For time:
50 push-ups
400m run
30 KBS- heavy
400m run
50 push-ups
400m run
30 KBS heavy

Wednesday, April 24, 2013

Thursday April 25th, 2013

CoreFit:

3 sets of:
A1. Supine Ring Rows x 10-12 reps.
Rest 60 seconds
A2. Jumping Squats x 6-8 reps
Rest 60 seconds
A3. Side Planks x 30 seconds each side
Rest 60 seconds

B.
4 rounds for TOTAL reps. :  (20 minutes running clock)
Double Unders x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Kettlebell Swings- heavy x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Dumbbell Push Press- moderate x 30 seconds
Rest 30 seconds


CrossFit

A. On a 15 minute timer build to today’s 1RM Snatch -  squat or power.  Build up using Squat.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row or Airdyne Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

Tuesday, April 23, 2013

Wednesday April 24th, 2013

CoreFit

A.
Four sets of:
A1. Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1  
Rest 60 seconds
A2. DB Press   6-8 reps.
Rest 60 seconds

+

4 rounds for time of:
Hanging leg raise x 8 reps
24″/20″ Box Jumps x 12 reps
Wall Ball Shots x 16 reps

CrossFit

A.
Four sets of:
A1. Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
A2. Handstand Push-Ups 3-5 reps to best depth
Rest 60 seconds

+
4 rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps- step down x 15 reps
Wall Ball Shots x 20 reps

Monday, April 22, 2013

Tuesday April 23rd, 2013

CoreFit:

A.
Four sets of:
A1. Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Russian Step-Ups x 10 reps each leg---add weight where possible
Rest 45 seconds
A3. Push-Ups - AMRAP (-2). Constant tempo. Stop when tempo changes.
Rest 45 seconds

B.
4 sets :
B1. 10 DB row per arm - moderate. technique is focus.   
rest 10s
B2. 7-10 burpees AFAP
rest 40s

CrossFit:
A.
Four sets of:
A1. Deadlift x 3-5 reps @ 30X1
Rest 40 seconds
A2. Box Jumps x 3 reps.  Step down, explode up. Go high but make sure you are able to hit 3 reps.
Rest 2- 3 minutes

+

AMRAP in 10 minutes
145/85 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Sunday, April 21, 2013

Monday April 22nd, 2013

CoreFit: 

Four sets of:
A1. Press x 8-10 reps
Rest 45 seconds
A2. Plank from Elbows x 30-45 seconds
Rest 45 seconds
A3. Kettlebell Swings- moderate x 20 reps
Rest 45 seconds

+

In teams of three, complete five rounds each for time of:
Airdyne 20 calories ALL OUT SPRINT!
10 dumbbell snatch or clean and jerk from ground.  5/arm

CrossFit:


Four Sets of:
A1. Press x 4-6 reps @ 20X1
Rest 90 seconds
A2. Hollow Rocks x 20-30 seconds
Rest 90 seconds

+

In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
10 dumbbell snatch or clean and jerk from ground.  5/arm

Friday, April 19, 2013

Saturday April 20th, 2013

A. OHS- build to a moderate 5 reps.

+

In teams of two, alternating each movement, complete ten rounds of:
95/55 lb. Overhead Squat x 10 reps
Burpees x 10 reps
400 Meter Run

weights and movements will be scaled accordingly for each athlete.


Thursday, April 18, 2013

Friday April 19th, 2013

Make up yesterday's workout or  


22 minutes row or air dyne
30s @ 90%
30s@ 50%

plus skill work.  EMOM for 12- 15 minutes.  3-5 reps of your choice skill work.

Supinated chins would be a good place to go for those looking to pull.  

Wednesday, April 17, 2013

Thursday April 18th, 2013

CoreFit

A.
Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
conditioning below

CrossFit

A. Power Clean  3,3,2,2,2.  Rest 3 minutes between. Reset grip between reps. Beginners take from hang.
+

5 minutes @ 90%:

Double-Unders x 20 reps
Squats x 10 reps

Rest 2 mins

5 minutes @ 90%
Man-Makers x 5 reps
Box Jumps x 10 reps

Rest 2 mins

5 minutes @ 90%
Toes to Bar x 5 reps
Push-Ups x 10 reps

5 minutes @ 90%
20 walking lunges
5 burpees

Tuesday, April 16, 2013

Wednesday April 17th, 2013


CoreFit

A.
Three sets of:
A1. Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
A2. Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
A3. Side Planks x 30 seconds each side
Rest 60 seconds

+

"Helen"
Three rounds for time of:
400m run
21 KBS- 55#/35#
12 pull-ups


CrossFit
A. Weighted pull-up 3-5 reps x 5 sets. Rest 2-3 minutes between. Start by hitting the 5 reps in your first sets and build. 

+

"Helen"
Three rounds for time of:
400m run
21 KBS- 55#/35#
12 pull-ups

Monday, April 15, 2013

Tuesday April 16th, 2013

*We will be going back to the CoreFit and CrossFit style programming. This is to better allow our members to choose a path which suits their interests in regards to fitness. 

CoreFit will not involve olympic weightlifting or some of the more technically difficult movements associated with CrossFit as a sport. CoreFit is for the person who is looking for a good workout without having to worry about learning technical nuances of certain lifts. This doesn't mean CoreFit is easier, in fact it will often times be more demanding than the work in the CrossFit group.  

Each athlete can choose which group they want to be a part of. You can choose on a daily basis, but best results will come from sticking to a group for a period of a few months. 



CoreFit


A.
Four sets of:
A1. Russian Step-Ups x 10 reps each leg  --make sure to limit assistance from trail leg.
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Push-Ups x 6-10 reps
Rest 45 seconds

+
conditioning below.




CrossFit

A.
Four sets of:

Hang Snatch + Snatch.  1.1 -   Full squat for each. If you catch it high, ride it down into a full OHS.

Rest 2-3 minutes between sets.

+

Partner workout.  12 minute AMRAP.  Partner 1 completes a full round, partner 2 completes a full round etc.,
12 Wall Balls (20/14 lbs)
12 Burpees

Saturday, April 13, 2013

Monday April 15th, 2013

for today all athletes with a 1RM bench press under their bodyweight will work with CoreFit.
Remember your skills! The month is half over.


CoreFit
A. Clean Grip Deadlift  4,4,4,4.  Rest 2 minutes.

B. One arm DB standing press.  6-8/ arm x 3.  Rest 1 minute between arms.

+
conditioning below



A. Clean Grip Deadlift   2,2,2,2,2,2.  Rest 3 minutes.

B. Med Grip Bench Press   5,5,5.  Build per set.  Rest 2 minutes   No misses.


+
Team workout
Airdyne Sprint or Prowler Sprint-   15s all out rest 1:45. x 6.
Prowler load should be moderate so the 15s is a grind.  110# for men, 80# for women.


During rest get in 3-5 difficult push-ups.  scale up or down according to ability.

Friday, April 12, 2013

Saturday April 13th, 2013

A1. Back Squat   4-6 reps.     Rest 2 minutes  x 5 sets.

A2. strict supinated Chin-ups max reps.  Rest 2 minutes x 5

B.  6/4/3 dips per minute for 6 minutes.  A coach will pick the proper scaling.


+

Team workout:  Relay style

Each partner complete
150/100 double unders
15 power cleans 115#/75#
150/100 double unders

*substitutions will be made for each athlete.

Thursday, April 11, 2013

Friday April 12th, 2013

make up a workout you missed earlier in the week or practice skills.


If you have came all week

20 minutes row or air dyne
30s @ 90%
30s@ 50%

no cheating on either % effort. Record total calories. goal is same output for all 90% and 50% efforts.

Wednesday, April 10, 2013

Thursday April 11th, 2013

Double under practice

A1. Press 1,1,1,1,1,1,1.    Rest 2 min.  Not necessarily a 1RM build.  Hit good heavy weights. No misses tight form.

A2. weighted chin-up  1,1,1,1,1,1,1    Rest 2 min.    Build to a 1RM in this.  If you do not have chin-ups, perform, 8 heavy DB rows per arm x 4 sets.  control on way up and down.


+
AFAP
5 burpees
8-10 step down box jumps
rest 60s x 5

Tuesday, April 9, 2013

Wednesday April 10th, 2013

Testing upper body push

A. Find your 1RM weighted dip.   30x1 tempo
-if you do not have a 1RM dip build to a tough 3 reps with the least amount of band assistance.


+

Row or Airdyne  ALL OUT - 15s.  Rest 2:30  x 10.  


Perform 3- 5 tough reps of one of the below during each set of rest.

the progression for this is as follows--choose a progression and go up if it is too easy.

assisted push-ups
push-ups
depth push-ups --off plates
parallette push-ups
clapping push-ups
bar dips
kipping ring dips.
strict ring dips

Monday, April 8, 2013

Tuesday April 9th, 2013


Double unders for all in warm-up!

A1. Front Squat   5,5,5,5,5.     Rest 20s
A2. AMRAP (-1) pull-ups (sub ring rows, focus on scapular retraction at top).     Rest 3-4 minutes


+
Partner workout 
4 rounds for time (each partner completes 1 whole round. then next partner goes.  2 sets for each person) This is short so push hard on your sets! 

run 400m  or row 500m 
30 wall balls
20 sit-ups




Sunday, April 7, 2013

Monday April 8th, 2013

CoreFit
A1. Clean Grip Deadlift - 3 reps x 5  sets.  build per set.   Rest 2 minutes.  Perfect set-up.

A2. AMRAP perfectly strict push-ups.  Up to 15 reps. Scale up push-ups if 15 reps is easy. Rest 2 minutes

use rings as advanced step.

B. Power Clean - 1.1.1.1 x 3.   Rest 2 minutes x 3. Rest 10s
Beginners take from Hang
+

CoreFit

AMRAP in 6 minutes
3 burpees
4 hanging leg raises
10 calories on Airdyne


CrossFIt

 6 rounds NOT FOR TIME:   For technique and best effort.
   4 L-ups
   15 walking lunges.


Friday, April 5, 2013

Saturday, April 6th, 2013 - Open WOD 13.5 & Heats


CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

... If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc
Heat 1 @10:15
Pat
Dave
Ronnie
Ushee

Heat 2
Shannon
Kim
Tina
Emily

Heat 3
Anthony
Jordan
Ryan
Julie
Dorothy
 
Heat 4
Nicole
Jon G.
Sal
Sara
Dan
 

Thursday, April 4, 2013

Friday April 5th, 2013

A1. Build to a tough triple in thruster.  Rest 20s

A2. CTB pull-ups  1 to 5 reps depending on ability.   no more than 25 total reps.

+


5 sets @ 80%
Row 30s
rest 30s
burpees 30s
rest 30s


Thursday April 4th, 2013

If you missed yesterday get your skill work in and then complete yesterday's workout.  Remember to record any PR's! If you attend yesterday complete the following:



15 minute AMRAP
15 KBS - 55#/ 35#
15 burpees

+
Cool down on Airdyne and post workout skill work and stretch

Tuesday, April 2, 2013

Wednesday April 3rd, 2013

A. Front Squat @ 30X0; 3,2,2,1,1 ; rest 3 min.  If feeling good build to a 1RM. 

B. Clean or HPC - Build to a quick single EMOM - increase 10# each min OR skill work

C. Row 500 m time trial ----this is a best effort for one attempt.  start fast settle in to an aggressive pace and see if you can hang on.

+
5 sets;
seated med ball twists 6-10 reps per side.  rest 45s. 

Monday, April 1, 2013

Tuesday April 2nd, 2013


For the entire month of April we will have every athlete select ONE skill or movement they wish to obtain or get better at. This skill will be the FOCUS of your warm-up and will be incorporated as skill or movement practice every day. You will still carry on with a typical warm-up to prepare for the workout of the day but will make sure to get a few dedicated minutes to your skill. 

Some choices:
Double unders
Pulling strength
pushing strength
HSPU
OHS
 


A. Press - build to a 1RM
B. Push Press -3,3,3,3; rest 2 min
C. Jerk -5,5,5,5; rest 2 min
( focus on quality of movement)

+

tabata push ups - total reps as score.  ALL reps should be perfect. We aren't concerned with how many half-ass push-ups you can do. Even if you have to do only 2 per 20s set make them legit.  -----Make sure to record this number.   This is a good benchmark that will be repeated. 

+
Level 1: Front leaning rest.  accumulate 200s. 

Level 2:  3 sets.   Ab wheel roll-out  10-15 reps.  Rest 1 minute between.