Thursday, October 31, 2013

Friday November 1st, 2013

CoreFit

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 60 seconds
A3. Double Under practice x 60 seconds
Rest 60 seconds

+

In teams of two, partners alternate to complete 5 rounds each of:
Box Jumps x 10 reps
Push-Ups x 10 reps

CrossFit: 

5 sets of:
Snatch x 1.1.1 ---squat all reps.
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Work your technique. Hit good solid reps and only raise weight if technique is good.

+
In teams of two, partners alternate to complete 5 rounds each of:
135/85 lbs Power Cleans x 10 reps
Ring Dips x 10 reps

Wednesday, October 30, 2013

Thursday October 31st, 2013

CoreFit:

4 sets of:
A1. Back 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. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
Partner workout:
6 total rounds for time of:
Dumbbell Thrusters x 15 reps
Row 250 Meters

BOTH PARTNERS WILL WORK AT SAME TIME, SHARING 1 ROWER.  1 partner will complete the row first. 


CrossFit:

4 sets of:
A1. Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

For time:
75 Double Unders
5 rounds:
95/55 lb. Overhead Squat x 10 reps
Pull-Ups x 15/10 reps
then
75 Double Unders

Tuesday, October 29, 2013

Wednesday October 30th, 2013

CoreFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today.


3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


CrossFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today. 

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Power Cleans (135/85 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/18″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Monday, October 28, 2013

Tuesday October 29th, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups 
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups 


CrossFit

5 sets of:
A1. Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

+
For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups 
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups 

Coaches note :  run this as a tunnel workout meaning start off 2 athletes with the row and as soon as they finish the row the next person starts on the rower. 

Sunday, October 27, 2013

Monday October 28th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
A3. Alternating Reverse Lunge with Dumbbells x 10 reps each leg
Rest 45 seconds

+

For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps


CrossFit:

12 minutes @ 80% effort ---i.e., keep breathing controlled
Airdyne 15 calories
15 KBS - 55#/35#

5 minutes rest

12 minutes @ 80%
30 double unders
15 Wall Balls

5 minutes rest

12 minutes @ 80%
15 Box Jumps
10 Toes to bar

Saturday, October 26, 2013

Sunday October 27th, 2013

Barbells for Boobs Fundraiser

"Grace"

30 clean and jerks for time

135#/95#

Friday, October 25, 2013

Saturday October 26th, 2013

Reminder our Barbells for Boobs fundraiser/ workout is Sunday at 11 a.m. !

CoreFit and CrossFit

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

Wall Ball Shots x 60 seconds
Airdyne calories x 60 seconds --complete @ a sustainable effort
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one sweet Airdyne. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Thursday, October 24, 2013

Friday October 25th, 2013

CoreFit:

Three sets of:
A1. Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+
For time
40 Kettlebell Swings
20 Push-ups
25 Kettlebell Swings
20 Push-ups
10 Kettlebell Swings
20 Push-ups

*This is meant to be slow on the push-ups. So really focus on doing them properly rather than fast. If you feel you must scale the reps, talk to a coach and they help you come up with an appropriate number. *


CrossFit:

A. Take 20 minutes and build to today’s 1RM Snatch or Power Snatch

+
For time:
30-20-10
Kettlebell Swings
Box Jump- step down
Pull-ups

Wednesday, October 23, 2013

Thursday October 24th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single Leg Hip Bridge x 8-10 reps each leg
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
200 Meter Run or 200 Meter Row

CrossFit:

Five sets of:
A. Push Press x 3-5 reps
Rest 2 minutes

+

Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Tuesday, October 22, 2013

Wednesday October 23rd, 2013

CoreFit and CrossFit: 

Partner workout
Partners alternate full rounds to complete 10 sets (5 sets each of ) for time:

20/14 lb Wall Ball Shots x 20 reps
Deadlift x 10 reps -try to go unbroken.
400 Meter Run

for deadlifts : 
try to use a weight that is heavy but that you can get 10 unbroken reps with. Add weight if needed. Start with 55% or so of 1RM or estimated 1 RM. If it is way too light add more. 


*those competing Friday should perform only 3 rounds of this. *

Monday, October 21, 2013

Tuesday October 22nd, 2013

CoreFit and CrossFit:

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. Pick more than one if you would like but make sure it is practice of the efficiency of the movement, not just doing reps for the sake of t.


+

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press - moderate
Kettlebell Swings - moderate
Push-Ups
Sit-Ups

Note for coaches: Set up separate stations for each movement for these. Have athletes do the 20s of work and then rotate through each of the four movements 8 times. Conditioning will take 16 minutes once started. 

Sunday, October 20, 2013

Monday October 21st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Pull-Ups x 6-8 reps
Rest 45 seconds
B1.Kettlebell Swings x 20 reps
Rest 45 seconds
B2. Plank from Elbows x 45 seconds
Rest 45 seconds
+

For time:
Row 1000 Meters
Airdyne 80/60 calories
50 Squats


CrossFit:
Turkish get-up practice 15-20 minutes 


AMRAP in 20 minutes

CrossFit Games 2012 Regionals Event 4

For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs


Don't worry it looks like a ton of reps but no one will be making it all the way through, or even to the 3rd set of pull-ups. We just listed the whole workout so you could see what it was. 

Friday, October 18, 2013

Saturday October 19th, 2013



Lift up Luke

CoreFit
5 MIN AMRAP
8 KB swings
12 lateral barbell hops
10 1 arm DB rows. 5/arm

CrossFit:
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups



Rest 15 minutes -   during the rest get your grip, and breath back. Stretch out and row or bike slowly.


15 minute AMRAP
Partner wod
Run 400m - both partners
20 Toes to Bar / GHD sit-ups / Hanging leg raises / sit-ups.  ---partners share the work.




http://www.liftupluke.com/#the-wod

Thursday, October 17, 2013

Friday October 18th, 2013

CoreFit and Crossfit

3 sets of:
A1. Dumbbell Walking Lunges x 20 steps @ 1010 tempo.
Rest 60 seconds
A2. Strict Pull-Ups x Max Reps
Rest 60 seconds

+
6 sets for max reps of:
B1. 95/65 lb Barbell Thrusters x 30 seconds ---scale to lighter barbell or DB's as necessary.
Rest 30 seconds
B2. Step Down - Box Jumps 24"/18" x 30 seconds
Rest 30 seconds


Note : Go as heavy as you can on the walking lunges while maintaining tempo. Don't be a baby. Use a weight that is hard but doable. Do a few reps that get a bit difficult at the end. 


Wednesday, October 16, 2013

Thursday October 17th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 8-10 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 1000 Meters
50 Kettlebell Swings
Run 800 Meters

CrossFit:

5 sets of:
A1. Deadlift x 3-5 reps.
Rest 20 seconds
A2. Push-Ups x 15-20 @ 10X0.  Scale up push-ups if 20 is easy.
Rest 2-3 minutes

+

For time:
Row 1000 Meters
50 Kettlebell Swings 55 lbs /35 lbs
Run 800 Meters

*Note, if you did coaches WOD from yesterday do not do A1. Make A1 50 double unders. Try to get them unbroken. 


Tuesday, October 15, 2013

Wednesday October 16th, 2013

CoreFit:

Four sets of:
A1. Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single-Leg Romanian Deadlift x 6-8 reps @ 3010     http://www.youtube.com/watch?v=WAMBVWe65Qo
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Walking Lunge x 10 steps
Dumbbell Burpees x 5 reps

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

CrossFit:

4 sets of:
A1. Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
A2. L-Sit Tuck to Extension x 4-10 reps   http://www.youtube.com/watch?v=XW9iOAF5tYg
Do the second piece of video in rings. 
Rest 90 seconds

+

" Power Elizabeth"
21-15-9
Power Clean 135/85
Ring Dips



Monday, October 14, 2013

Tuesday October 15th, 2013


CoreFit and CrossFit:

10 minutes skill work or strength work. 

Start the following at 6:20

8 sets: Partners alternate full rounds until 8 sets total are completed. (4 sets each) 
20 Kettlebell Swings  55/35 or 45/25
20 Wall Ball Shots
400 Meter Run

Sunday, October 13, 2013

Monday October 14th, 2013

CoreFit:

4 sets of:
A1. Back Squats x 8-10 reps @ 3011.   Try to use a bit more weight than on October 4th.
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250m
10 burpees
5 Man -Makers


CrossFit:
A. Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)

This isn't a 1RM build. By all means if the pot is hot go for it. If not just get in some good solid tough reps. 
Rest 2-3 minutes between sets and use the time to work shoulder mobility. 
Dislocates, Band pull-aparts, Banded stretching, lax ball rolling etc.,

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/18″)

Friday, October 11, 2013

Saturday October 12th, 2013

In teams of two, complete as many rounds as possible in 30 minutes of:
"Partner Kelly"
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 lbs.)

Team members alternate movements. P1 runs 400m. P2 does 30 BJ. P1 does 30 WB. P2 runs 400m.  etc.,



CoreFit members will do
400 meter run
20 Box Jumps
20 wall balls

Thursday, October 10, 2013

Friday October 11th, 2013

CoreFit:

A.
Four sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Goblet Squat x 8-10 reps @ 3010
Rest 45 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 300 Meters or Airdyne 25 calories
5 Man-Makers


CrossFit:

A.
Take 15 minutes to build to today’s 1-RM Push Press

+

Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Wednesday, October 9, 2013

Thursday October 10th, 2013

CoreFit:

3 sets of:
A1. Front Squat x 8-10 reps @ 3011   --use goblet squat if still fine tuning mechanics.
Rest 60 seconds
A2. Pull-Ups x 5-7 reps @ 2111.  --use least assistance possible.
Rest 60 seconds
A3. Waiter's Walk 25m each arm .
Rest 60 seconds

+
5 rounds for time of:
10 Front Squats or Goblet Squats
10 Sit-Ups
10 Burpees

CrossFit:

3 sets of:
A. Front Squat x 5 reps
Rest 3 minutes

3 sets of 5.   Make them heavy! There is no stimulus if these are 3 sets of 5 at an easy weight.

+

For time:
30 Pull-Ups
20 Box Jumps (24″/18″)
10 Snatch (115/75 lbs)
20 Box Jumps (24″/18″)
30 Pull-Ups


Tuesday, October 8, 2013

Wednesday October 9th, 2013

CoreFit:

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Single-Arm Dumbbell Floor Press x 6-8 reps each arm
Rest 45 seconds
A3. Double-Under Work x 45-60 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
 Kettlebell Swings x 15 reps - moderate
Wall Ball Shots x 10 reps


CrossFit:
5 sets of:
Hang Clean x 3 reps.  they don't need to be touch and go, but hang onto the bar for all 3 reps.
Rest 2-3 minutes

if it doesn't say power it means squat. focus on waiting to pull with arms and pulling self under fast. Learning to hang squat clean will have tremendous carry-over to cleans.

+

Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate.
Wall Ball Shots x 10 reps
200 Meter Run

Monday, October 7, 2013

Tuesday October 8th, 2013

CoreFit:

4 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run 


CrossFit:

5 sets of:
A1. Shoulder Press x 3 reps
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps. 
Rest 90 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps

Sunday, October 6, 2013

Monday October 7th, 2013

CoreFit: 

4 sets of:
A1. Deadlift x 6-8 reps @ 3011 ---good posture and form
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds

+

3 sets for times of:
500 Meter Row
Dumbbell Thrusters x 10 reps
Burpees x 10 reps
Rest 3 minutes

notes: work hard and recover. then repeat. don't save anything. 


CrossFit:
3 WORKING sets of:
A1. Clean grip Deadlift x 4-5 reps ---this should be heavy and with proper form.
Rest 5 seconds
A2. Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

+
3 sets for total time
400 Meter Run @95% effort
135/85 lbs Thrusters x 5 reps
Burpees x 10 reps- AFAP
Rest 3 minutes

notes: use the hook grip for the clean grip DL. Use it in warm-ups and during your working sets. Yes the rest is 5 seconds between A1 and A2. That's enough time to set the barbell down and immediately pick up the KB and swing. 

Friday, October 4, 2013

Saturday October 5th, 2013

CoreFit:
*make up squat work from yesterday if you missed it*

5 sets: 
10 DB push press
10 pull-ups
run 400m 
rest 3 minutes 

CrossFit:

*make up squat work from yesterday if you missed it*

For time:
Row 1000 Meters
and then, 5 rounds of:
145/85 lb Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps


Thursday, October 3, 2013

Friday October 4th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Ring Rows x 8-10 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

In teams of two, partners alternate  full rounds to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Burpee Box Jump- step down x 5 reps



CrossFit:

5 sets of:
A. Back Squat x 2-3 reps.  Go heavy for all 5 sets. First set should be ~85% of 1RM.  If you hit 3 reps raise it a bit.
Rest 3 minutes

perform shoulder dislocates and band pull aparts during the rest.

+

In teams of two, partners alternate full rounds to complete 4 sets each of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
Burpee Box Jump - step down x 5 reps.

Wednesday, October 2, 2013

Thursday October 3rd, 2013

CoreFit and CrossFit:

Make up a strength workout from earlier in the week or work a skill.

+

In teams of two, complete four sets of:
Row 1000 Meters or Airdyne 100 calories
400 Meter Farmers Walk.  Heavy DB's or KB's.

Partners can partition row and carry however they would like.


*allow at least 35 minutes for the row/farmer's carry portion. It will take longer than you think.   

*please do not drop the KB or DB on the pavement. kindly place them on the ground when you need to switch. 

Tuesday, October 1, 2013

Wednesday October 2nd, 2013

CoreFit:

4 sets of:
A1. DB or KB snatch x 5 reps/ arm
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
3 Man-Makers
6 Broad Jumps
9 Sit-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.


CrossFit:

4 sets of:
A1. Hang Power Snatch x 3 reps.   SPEED UNDER!
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 2 minutes

+
3 rounds for time of:
Power Clean x 10 reps (135/85 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps