Saturday August 31st, 2013

Hotshots Memorial Workout: 

Partner workout

Done with a partner. Alternating complete rounds. Do each round AFAP to honor the men that died fighting a fire in Arizona on June 30th, 2013

• Six rounds for time of:
• 30 Squats
• 135/ 95 pound Power clean, 19 reps (sub lighter cleans or KB swings if 135/95 is too heavy.)
• 7 Strict Pull-ups
• Run 400 meters

+

cool down.  Bike or row 10-15 minutes @ a conversational pace. 

please hit this cool down as we will be doing more squatting on Monday. 

Friday August 30th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 60 seconds
A2. Plank x 45-60 seconds
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Every minute, on the minute, for 10 minutes:
Odd Minutes – DB snatch from the floor x 6 reps.  3 reps per arm.
Even Minutes – Push-Ups x 10 reps

CrossFit:

A. Split Jerk   3,3,2,2,1,1,1,1.   Rest 2 minutes between.  Build per set. First triples should be light and working on speed.

B.
Every minute, on the minute, for 10 minutes:
Odd Minutes – Power Clean x 5 reps.  Use 55-65% of 1RM.
Even Minutes – Ring Dips x 10 reps


*If doing Hotshots workout tomorrow*

30 minutes on Airdyne
30s @90% effort
30s@ 50% effort

Thursday August 29th, 2013

CoreFit and CrossFit

4 sets of:
if attending Saturday
A1. Squat Clean x 3 reps.  Light load.  work on pulling underneath the bar.

if not attending Saturday
A1. Bulgarian Split Squats x 8-12 reps/leg @ 30x1.
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 4-6 reps.  Add weight if possible.
Rest 2 minutes

+

AMRAP in 6 minutes:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Wednesday August 28th, 2013

*there will be open gym from 5 a.m. to 6:15 a.m. Wednesday morning for those that would like to attend. Please contact us if you plan on attending. *

CoreFit

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Waiter's Walk 50m per arm
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

5 rounds for time of:

Push Press x 12 reps  ---DB or BB.
Kettlebell Swings x 24 reps

share a KB with someone and stagger start

CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps
Rest 20 seconds
A2. Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

+
4 rounds for time of:
25 Kettlebell Swings (55 lbs/35 lbs)
50 Double-Unders 

*share a KB with someone and stagger start*

*try not to scale the double unders today unless it is a hopeless cause. Keep in mind if you wish to do this as sport you must learn double unders. today is a good day to practice and complete all the double unders.* 

Tuesday August 27th, 2013

*there will be open gym from 5 a.m. to 6:15 a.m. Wednesday morning for those that would like to attend. Please contact us if you plan on attending. *

CoreFit and CrossFIt

Partner workout:

30 minutes AMRAP. Partners alternate full rounds.

95/65 lb Thrusters x 10 reps
24″/18″ Box Jumps x 10 reps
400 Meter Run
*as always weights and running distances will be scaled accordingly.*

Monday August 26th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds

+
8 min AMRAP:
Burpees x 10 reps
Run 200 or Row 250 Meters


CrossFit:

A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

+

8 min AMRAP:
155/85 lb Ground to Overhead x 4 reps
Pull-Ups x 8 reps

Saturday August 24th, 2013

Reminder that class this Saturday is at 11 a.m.
Competitors class will be at 12 p.m.

No you can't do both.

CoreFit and Crossfit

Skill work- 15 minutes.
+

Partner workout:
AMRAP in 24 minutes
Row 500m or Run 400m
10-20 push-ups ---based on ability level
10-20 wall balls ---based on ability level

choose your push-up # and wall ball # before hand and stick to it.  Discuss with the coach your #.




*Competitors workout
Muscle up practice

Level 2

Two sets for time:

10/8 Muscle-Ups

15 Snatches (135/95 lb.)

20 Toes to Bar

25 Handstand Push-Ups

30 Wall Ball Shots (20/14 lb.). To 11/10 ft

35 Kettlebell Swings (32/24 kg)

40 Double-Unders

Rest 8 minutes

Level 1
10 ctb pull-ups
10 ring dips - deep
15 snatches 115/65
20 toes to bar
25 push press 115/65
30 wall balls
35 kb swings 55/35
40 double unders

Scaling for movements will be as follows

Muscle up sub will be equal number of ctb pull-ups

Snatch weight will be 115/65

Hspu will be push press 115/65

Kb swings 55/35

Friday August 23rd, 2013

Class this Saturday will be at 11 a.m.

There will be a competitors class for anyone that would like to come at 12.

CoreFit

5 sets: 

A1. Strict Pull-Ups X 3-5 reps @20X1.  

Rest 45 seconds

A2. Hang DB or KB snatch x 6 reps/arm 

Rest 45 seconds

A3. Airdyne @ 95% effort X 30 seconds.  This should be very hard!!!

Rest 3 minutes walking 

Score is your total calories for 5 sets of Airdyne sprints. 

CrossFit:

Quick warm-up then get to Part A as that will prep you for B. 

4 sets: 

A. Snatch Balance X 2 reps.  Light weight, think of dropping under bar and pressing against bar as you drop for a stable receiving position. 

B. In 12 minutes build to a max Hang power snatch.  Think of getting self under the bar. 

C. In 12 minutes build to a max Hang Power Clean and Jerk

+

Teams of 3

Row 3k in 200m intervals

If coming to competitors class tomorrow consider skipping the 3k row portion and spending some time stretching and foam rolling. 

Thursday August 22nd, 2013

Class this Saturday will be at 11 a.m.
There will be a competitors class for anyone that would like to come at 12.


CoreFit:

A1. Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

A3. Hip Bridge x 10-30 seconds
Rest 45 seconds

+

AMRAP in 10 minutes:
10 Push-Ups
15 Sit-Ups
200 Meter Run

CrossFit:

5 sets of:
A. Back Squat x 2 reps  -- go heavy, but get all the reps.
Rest 2-3 minutes

+
4 sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/85 lb Power Clean x 5 reps
Rest 2 minutes

Wednesday August 21st, 2013

CoreFit: 

A.
Four sets of:
A1. Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+

Partner workout:

Every minute, on the minute, for 12 minutes each partner will:
Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – DB Push Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps. 

CrossFit: 

A. Shoulder Press 3,2,1,  3,2,1   Increase loads on second wave.

+

Partner workout:

Every minute, on the minute, for 12 minutes each partner will :

Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps. 

Tuesday August 20th, 2013

CoreFit :
4 sets of:
A1. Front Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Strict Pull-Ups x 8-10 reps (bands) @ 2110
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 6 minutes of:
Thrusters x 3 reps
Burpees x 6 reps
Box Jumps x 9 reps

CrossFit:

4 sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)  Use a load you can handle and work good tight receiving positions.
Rest 2-3 minutes

+
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Thrusters x 3 reps
Pull-Ups x 6 reps
Box Jumps x 9 reps

Monday August 19th, 2013

CoreFit and CrossFit :

5 sets of:
A1. Deadlift x 5-7 reps
Rest 20 seconds
A2. Kettlebell Swings x 20 reps
Rest 20 seconds
A3. Push-Ups x 15-20 reps (if 20 unbroken is easy for you, use ring push-ups
Rest 3 minutes

+

For time:

Run 1 mile for time or Row 2k for time.  

The run will be done as an out and back. The 1/2 mile point is on Conklin Rd. It is the second parking lot of the Presbyterian Church. 

Athletes have the choice of running first if they would like. Just understand that if you do run first the strength work will be slightly compromised.  Be smart, lower the load and work good form. 

Saturday August 17th, 2013

Teams of 2,  1 working at a time
Run 800m.  (400m each)  Performed in relay.
Row 1000m (500m each) Performed in relay.
100 Thrusters - moderate
100 KBS- moderate
100 Box jumps
100 sit-ups
50 Ring Dips (sub push-ups for CoreFit)
50 burpees

Friday August 16th, 2013

CoreFit and CrossFit

Three sets of:
A1. Dumbbell Walking Lunge x 20 steps --go heavy, stay tall, constant tempo.
Rest 90 seconds
A2. Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0---dead stop in bottom.
Rest 90 seconds

+

For time:
Wall Ball Shots x 50 reps
Box Jumps x 40 reps
Shoulder to Overhead x 30 reps.  moderate weight.  Crossfit use BB, CoreFit DB.
Toes to Bar x 20 reps-  sub hanging leg raises.
400 Meter Run

*this will be tough. STICK WITH IT and chip away. Have a plan for the wall balls and stick to it. 

Thursday August 15th, 2013

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
3 rounds for time of:
15 Hand-Release Push-Ups
25 Kettlebell or Dumbell Swings
200 Meter Run

CrossFit:

A.
6 sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

During rest practice double unders. 

5 rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell or Dumbell Swings 55#/35#
30 Double-Unders

Wednesday August 14th, 2013

CoreFit:

Four sets of:
A1. Push Press x 8-10 reps
Rest 45 seconds
A2. Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 45 seconds
A3.Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

Partner workout.  P1 completes 1 whole round then P2 completes a whole round until both have completed 3 rounds. 

Three sets of:
Row 300 Meters
Man-Makers x 10 reps
Rest 3 minutes

CrossFit:

A.
On a 15 minute timer, build to a 1-RM Jerk.

+

Three rounds for time of
135/85 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
400 Meter Run

Tuesday August 13th, 2013

CoreFit:

4 sets:
A1.  Heavy Russian KB Swings  10-12 reps.
Rest 30 seconds
A2. Hanging Leg Raises 10-12 reps.
Rest 30 seconds
A3. double under practice 60 seconds
Rest 60 seconds

3 sets:
B1.  Banded Face Pulls 8-12 reps
Rest 30 seconds
B2. Airdyne @ 95% 60 seconds
Rest 2 minutes

CrossFit:

Take a long and approriate warm-up to get yourself ready for maximum effort on Helen. This warm-up should take 20-30 minutes. Spend a few minutes with double unders.

"Helen"

3 rounds for time
Run 400m
21 Kettlebell Swings  55#/35#
12 Pull-ups

+
cool down or skill practice.

Monday August 12th, 2013

CoreFit

4 sets of:
A1. Back Squat x 4-6 reps @ 30X1
Rest 45 seconds
A2. Pull-Ups x 6-8 reps
Rest 45 seconds
A3. Plank Hold x 30-45 seconds
Rest 45 seconds

+

In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
Goblet Squats x 10 reps - moderate.
Burpees x 5 reps

CrossFit: 

4 sets of:
A1.  Back Squat x 3-5 reps

if not coming tomorrow add A2. If coming tomorrow we will be testing "Helen" so skip the pull-up work.

A2. pull-ups max reps
Rest 3 minutes

+

partner WOD
each athlete completes 2 sets. P1 goes through whole piece and then rests while P2 goes.
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar

Saturday August 10th, 2013

7 rounds for time of:

7 Pull-Ups
14 mountain climbers
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two(CrossFit) or three (CoreFit), with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.


If you missed last night please make up the tester from yesterday and do not do today's. 

Friday August 9th, 2013

CoreFit

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
A3. Kettlebell Swings x 15-20 reps
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Burpees x 5 reps
Dumbbell Walking Lunge x 20 reps - moderate

CrossFit
A.
Take 10-15 minutes and build to today’s 1RM Snatch.  After hitting what is TODAY's best 1RM back off 10-20 lbs and hit 3 singles at the new weight.

+

3 rounds for time:

25 KBS - 70#/ 45#

25 burpees

Thursday August 8th, 2013

CoreFit:

4 sets of:
A1. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A2. Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
A3. Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

+
In teams of two, partners alternate to complete 8 rounds each of:
Box Jump Overs x 8 reps
Shuttle run length of driveway.

CrossFit:

4 sets of:
A1. Shoulder Press x 2-3 reps
Rest 2 minutes
A2. Weighted Pull-Up x 2-3 reps
Rest 2 minutes

+

“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups

Wednesday August 7th, 2013

A.
In 5 minutes, complete the following:
Run 600 meters-----scale to 400m if running is big weakness.
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups ---sub ring rows.
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 600 Meters-----scale to 400m if running is big weakness
Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 Box Jumps (24"/18")

Score is total reps in B and D plus a rep for every 10m rowed in A and C. 

Tuesday August 6th, 2013

CoreFit:

3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 31X1.   Strict on tempo. Add weight when tempo and balance allow.
Rest 90 seconds
A2. Shoulder Dislocates with PVC pipe.
Rest 90 seconds

+
4 rounds for time of:
Thrusters x 10 reps  ---either BB or DB.  choose a weight that allows first set unbroken.
400 Meter Run


CrossFit:
3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps.
Rest 90 seconds

+

4 rounds for time of:
135/85 lbs Ground to Overhead x 8 reps
400 Meter Run

Monday August 5th, 2013

CoreFit:

4 sets of:
A1. Tire Flips 6 reps AFAP
Rest 60 seconds
A2. Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
A3. Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds


3 sets for max reps of:
Mountain Climbers x 30 seconds
Rest x 30 seconds
Kettlbell Swings x 30 seconds
Rest 30 seconds
Goblet Squats x 30 seconds  --moderate weight.  should be unbroken or very close to it.
Rest 30 seconds

CrossFit:

4 sets of:
A1. Tire Flips 6 AFAP.  use medium tire or grab a partner or 2 and flip the large tire.
Rest 60 seconds
A2. Ring Dips x 8-10 reps @ 20X1 --add small amount of weight if achieving 10 reps at tempo.
Rest 3 minutes

+
3 rounds for time of:
Kettlebell Swings x 25 reps (55#/35#)
Chest-to-Bar Pull-Ups x 15 reps

Saturday August 3rd, 2013

CoreFit and CrossFIt

A. Make up Back Squat work from yesterday. If you were here yesterday, 15 minute skill work on a weakness.  Double Unders, KB snatch, light jerk tech work,   light snatch work

+

Teams of 3 with 1 member working at a time:

Push the Prowler 400m with 50# added.  

60 pull-ups  

80 sit-ups

100 KBS

Airdyne 150 calories.  

Friday August 2nd, 2013

CoreFit:

Goblet Squat up to a solid 5 reps. If form is good here, progress to a solid 5 in the back squat with empty bar. 

Continue loading and decreasing reps as form is solid. Build up to a solid 2-3 reps. 

If not here yesterday super set with pull-ups. 

+

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

CrossFit:

A.
Back Squat build to a 1- RM.

A good guide on how to build:

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

For sets 4,5 and 6 make sure a coach is observing to watch form and ensure proper depth.

+

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.