Saturday February 1st, 2014

CoreFit: 

In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Airdyne 0.2 miles
Push-Ups x 15/10 reps
Walking Lunges with Dumbbells x 25 Yards (up and back in gym)
Box Jumps or Step-ups x 15 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

CrossFit:

A. snatch 2, 2, 2; rest as needed
+
13min AMRAP :

20 snatch 75/55#
10 T2B
15 snatch 95/65#
10 T2B
12 snatch 115/75#
10 T2B
9 snatch 135/85#
10 T2B
6 snatch 155/95#
10 T2B
3 snatch 175/105#
10 T2B


CrossFit Open athletes : 

A quick note about programming going forward. We will be prepping for the CrossFit Open so the format for the CrossFit group will be a bit different than the format we have been used to. Do your best to show up on time as we will need to get right into most days. The total volume of training will not be increase, there will just more parts to training that will require a concentrated effort on everyone's part to get to business. 

Having said this the single best way to move up the leader board for most of our athletes will be to establish or improve upon skills that they might be lagging behind in. 

1. ) Double unders should be practiced daily until you can 50 unbroken consistently. If wish to be competitive and you can't do 50 unbroken consistently practice every day until you can. 

2.) Muscle-ups have been a huge separator in the CrossFit Open. While these should not be practiced to fatigue daily, they can be practiced in different ways.

Assuming you have 5 CTB chin-ups and 5 deep ring dips then you are strong enough for a muscle-up. If you don't have the CTB and deep ring dips work on those. 

If you have the CTB and ring dips: 

 First learn to perform big CTB pull-ups with the false grip on the rings.  Don't worry about turning over. Just get a nice big pull with the false grip. 

Second learn the transition and practice it under low load, slowly increasing the load. DO not rush through this step. This step will take a few weeks. 

Third learn to catch a deep dip. After you have all 3 of these things down you will be ready to try a muscle-up. Don't try before then. I would prefer those without muscle-ups practice this for a month and wait until Feb 1 to even consider an attempt. At this time assuming appropriate strength levels are met you might very well be successful at achieving a muscle-up. 

3.) Toes to bar - .  Learn to do them, then learn to cycle them and kip them. This can be practiced daily. Just don't accumulate a ton of volume. 

These are the 3 things I think our athletes can work on for the next 8 weeks that will have the biggest difference in their overall standing for the CrossFit Open. 

I would make the volume suggestion as a frequent warm-up :

Row 500m easy
foam roll/ DROM - 3-5 minutes
Double Unders 30-50 unbroken reps
false grip CTB ring pull-ups - 5 good singles
toes to bar practice- practice the technique or proper progression. practice cycling reps. under 15 reps for first 2 weeks

Friday January 31st, 2013

CoreFit:

5 sets of:
Row 500 Meters or Airdyne 0.5 miles.
Rest 20 seconds
Toes to Bar x 10 reps.  Sub GHD sit-ups or Hanging Leg raises.
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

CrossFit:

A. build to a 1rm wtd chin up supinated
+
17 min AMRAP
Row 3000/2500m
200 Double Unders
amrap MU's

Notes:
- chin must be over bar hands must be shoulder width apart 

- sub 2 CTB, 2T2B, 2 ring dips for MU's.

-get some MU technique work in during warm-up. 

Thursday January 30th, 2014

CoreFit:

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
A2. Pull-up negatives @ 30x1 x 6-8 reps.
Rest 90 seconds

+

3 sets for max reps of:
60 seconds of Hang Power Clean ---or KBS
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest

(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as necessary)

CrossFit:

Make up Wednesday's workout or practice some skills. keep the volume low.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.

Wednesday January 29th, 2014

CoreFit:

4 sets of:
A1. Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20 reps
Rest 60 seconds

+
5 rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
Airdyne 5 calories.

CrossFit:

A. emom - Push Jerk TnG x 5 start at 115/ 65# build 10# every min.  Complete 5 sets. If you need to add less per set, do so.   If you complete 5th set at 155#, do emom adding 10# per minute until you don't get 5 TnG reps.

+

3 sets  80%,  90%,  100%
Row 500m
20 box jumps or step up 24/20" ---use what you feel will be fastest
20/15 CTB chin ups
20 wall balls
20 burpees
rest 5mins


Notes:

- focus on breathing during TnG work
- increase pace per set. Show your control and understanding of your own engine by improving pace per set.
-

Tuesday January 28th, 2014

CoreFit:

4 sets of:
A1. Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)

 Rest 60 seconds
A2. Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
A3. DB/KB Walking Lunges x 20 steps
Rest 60 seconds

+

For time:
20 Pull-Ups
Airdyne 0.5 miles
15 Pull-Ups
Airdyne 0.5 miles
10 Pull-Ups

CrossFit: 

30 Squat Clean for time 225/135#

Notes:
 If your clean is under 250/150 use 85% of your 1RM. This is meant to be a slow grind

Monday January 27th, 2014

We will have classes at 5 p.m. and 6 p.m. on Monday and Tuesday.  


CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
A3. Russian Step-Ups x 10 reps each leg
Rest 60 seconds

+

6 sets for max reps of:
B1. 20 seconds of Kettlebell Swings
10 seconds of Rest
B2. 20 seconds of Burpees
10 seconds of Rest

CrossFit:

A. Back Squat 3, 2, 1, 1; rest 3mins.  Hit all your reps. Not necessarily a 1RM build.

+

For time all out
Row 250m
15 KBS 70#/45#
25 burpees
15 KBS 70#/ 45#
Row 250m

rest exactly 12mins x 2

Saturday January 25th, 2014

CoreFit:

A. Good morning @2022; 6-9x4; rest 2 min
+

Partner workout:
4 sets each.  One partner works while one rests. Alternate until each partner has completed 4 rounds.

row 500m / 400m
15 wall balls
10 hr pushups
20 box jump  step-downs
rest 5 min

- goal is same times per round

CrossFit:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds of:
12 Deadlift 155/95#
9 Hang power clean 155/95#
6 Push jerk 155/95#

Notes:
- 10 minutes aerobic warm-up on AD or rower
- dynamic warmup 5-10mins
- specific movement prep 15 mins
- hit it when ready

Friday January 24th, 2014

CoreFit: 

A1.
Build to a moderate 5 unbroken reps in the Thruster. Keep bar in proper position and keep chest tall.

A2. Side Plank x 45 seconds x 4 sets. 

+

Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps ---use 60% of your moderate 5 from A1.
Burpees x 10 reps

CrossFit:

A. build to a tough single Split Jerk from rack

B. emom  x 8 minutes - Front Squat @20X1 x 2-3 65-70% of 1rm - focus on speed on way up and positioning. Don't let yourself get sloppy.

C. Overhead Squat @30X1; 3, 3, 3; rest 3mins

D. weighted dip build to a tough double

Thursday January 23rd, 2014

CoreFit:

Five sets for times of:
350/300 Meter Row
10 Dumbbell Ground to Overhead (45/25 lbs) ----use less if needed. One arm, snatch it or CJ it.
10 HR push-ups
Rest 4 minutes


CrossFit:

Make up Wednesday's workout or practice some skills. keep the volume low.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.

Wednesday January 22nd, 2014

CoreFit:

4 sets of:
A1. Push-ups 6-8 perfect reps. Scale up or down as needed.
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 30X0
Rest 45 seconds
A3. Jump Rope Technique Work x 45 seconds
Rest 45 seconds

+

Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings

Rest 60 seconds

CrossFit:

7 mins 80% effort
25 DU
Row 200m
10 HR pushups

rest 5mins

7 mins 90% effort
5 Left Arm DB power snatch 65/30#
5 Right Arm DB power snatch 65/30#
5 CTB chin ups
8 GHD situp

rest 10mins

7mins 100% effort
Row 400m
10 burpee over rower

- work on pacing through the 7min efforts keeping them sustainable for 80-90%

Tuesday January 21st, 2014

CoreFit

3 WORKING sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 60 seconds

+
For time:
40 Wall Ball Shots
25/ 20 calories on Airdyne
20 Burpees
25/20 calories on Airdyne
40 Wall Ball Shots

*Chip away on the wall balls. Find a manageable number do them, take a quick few breaths and do some more. Strive to reach the 10 ft target for men and the 9 foot target for women, even if you must break the reps frequently. 

For Part A, warm up the movements and get to 3 working sets. If you need clarification on what a working set is ask the coach, that is what they are there for!

CrossFit:

A. emom - 12mins
odd - PS TnG x 3 start at 55-60% of 1rm build per set.  Share barbell with someone with similar 1RM.
even - ring push up x 10

B. emom - 12mins
odd - 5-7 push press TnG 115/75#
even - 6-9 T2B

C. emom - 12mins
odd - DL TnG x 5-7  155/105#
even - box jump 24/20" step down x 12 reps
+

4 minute AMRAP
8 clean and jerks 95/65#
35 DU


Notes : focus on controlling breathing on all the emom work. 

      Short, quick, focused warm-up and then get into the emom work as the rests will allow for recovery. 

    between sets rest only long enough to get barbell properly loaded. 

   Do not pace at all on 4 minute AMRAP. Have the mentality that you will grab and smash this workout and then rub it's face in the dirt. Don't stop to think, don't let go off the bar and don't stop the rope. 

Monday January 20th, 2014

Reminder we have added a 5 p.m. class on Monday and Tuesday.  Classes will be at 9 a.m. , 5 p.m. and 6p.m.

CoreFit:

4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
A2. Single Leg Hip Bridge 8-10 reps each leg
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+
3 sets of:
B1. 30 seconds of Rope Whips
30 seconds of Rest
B2. 30 seconds of Mountain Climbers
30 seconds of Rest
B3. 30 seconds of Sit-Ups
30 seconds of Rest

Start with any of the 3 movements. Work with a partner. While one works, one rests. 

CrossFit:

A. Back Squat @30X1; 3, 2, 3, 2  rest 1 min. second wave heavier than first.

A2.  False grip CTB pull-ups on rings.   2 big reps.  KEEP false grip.  Rest 2 mins

B. close grip bench press @30X1; 3, 3, 3; rest 3mins

+

10 minute AMRAP
60 wall balls
40 KBS 70# / 45#
20 burpees
amrap Muscle- ups

If you do not have muscle-ups, you can sub B with additional muscle-up practice, by practicing unloaded muscle-up transitions. For the 10 minute AMRAP sub 2 CTB, 2 T2B and 2 deep ring dips for the MU. 

*This is very similar to the style format we have seen in the open in regards to how the muscle-up is tested. Generally more work precedes it but the effect of shoulder fatigue will be the same. 

P.S. for those that came Saturday, I know your legs are sore. You will be ok. Hope you hydrated and stretched on Saturday and Sunday!

Saturday January 18th, 2014

CoreFit:

In teams of 4, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):

15 Box Jumps - step down
20-Meter Bear Crawl  (one time up and back)
25 Kettlebell Swings
30 Wall Ball Shots

*reps will be scaled accordingly for the response we are looking for form each athlete*

CrossFit:

A. Squat Clean 3, 3, 2, 2,1, 1; rest 3 minutes.  all sets heavy, 3s max between reps.  just enough time to dump and set again.

B. 35 front squats from the ground for time (use 90% of 2nd double from A)

+

Airdyne/Row stretch for 15mins easy.

Friday January 17th,2014

CoreFit:

4 sets of:
A1/ Front Squat x 6-8 reps @ 21X1
Rest 60 seconds
A2. Band Pull-Aparts x 10-12 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+

For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Airdyne 1.5 miles. 

CrossFit:

A. Push press x 1/PJ x 1/SJ x 2; rest 2mins x 5

B. emom - 12mins
odd - Ring Dips x 5-7 reps.   Slow the tempo to @22X1
even - CTB chin up x 5-10.    

C. 50 HSPU for time

(if you do not have HSPU, practice HSPU progressions for 10-15 minutes. )

It is Ryan Andrew's birthday today. If you see him wish him a happy birthday. 

Thursday January 16th, 2014

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. GHD Sit-ups 7-10 reps.
Rest 60 seconds

+

Alternating 20s of work and 10s of rest for 16 minutes. Consistency is goal. Pace it smart. 

Push-ups

Sit-ups

CrossFit

Make up Wednesday's workout or practice some skills. keep the volume low as tomorrow is UB gymnastics volume.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.

Wednesday January 15th, 2014

CoreFit:
Complete yesterday's workout.

 If you came yesterday:

15 minutes of skill choice:  practice a movement you wish to become more competent at. Suggesitons include double unders, toes to bar, OHS etc.,

Airdyne 24 minutes for max calories with a partner. Switch every 60s. Keep it aerobic (i.e., sustainable, think 85% effort for all 12 sets.


CrossFit:

Men:
5 rounds for time:
Row 1K
15 pull ups
15 thrusters - 75#
15 burpees

Women:
5 rounds for time:
Row 800m
12 pull ups
12 thrusters - 45#
12 burpees

Time cap will be at 42 minutes for both men and women. Most will not make the time cap. Stagger start the group.  A short DROM warm-up and a bit of movement prep will be sufficient warm-up. Then get into it and start grinding away.

If you can make it a bit early and get started go ahead and do so. 

If there becomes back-up on the rower, complete 1.5 miles on the Airdyne instead of the 1k row.

Note how far you get in the 42 minutes. 

Tuesday January 14th, 2014

CoreFit:

4 sets of:
A1. Push-ups x 12-15 reps. Scale up or down as needed. Break as needed.
Rest 60 seconds
A2. Dumbbell Romanian Deadlift x 6-8 reps OR GH Raises x 6-8 reps.
Rest 60 seconds
A3. Pronated Grip Pull-Ups x 6-8 reps.  Use least amount of band assistance to get 6-8 reps.
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Front Squat x 10 reps
Dumbbell Push-Press x 15 reps
(use the same set of dumbbells for all movements)

CrossFit

A. Power Clean - build to a 1RM
+
3 sets all out!
40 DU
12 KBS 2/1.5pd
15 box jumps
12 KBS 2/1.5pd
AD 15 cals
rest 8 mins between

Notes:
- go for it on sets record times
- finish hard on AD

Monday January 13th, 2014

CoreFit:

3 sets of:
A1. Back Squat x 6-8 reps @ 3011
Rest 45 seconds
A2. Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 45 seconds

+
For Max Reps (or Calories):
4 minutes of Airdyne (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
2 Minutes of Goblet Squats
Rest 60 seconds
1 Minute of Dumbbell Push Press

CrossFit:

A. Close grip bench press - build to a 1rm
B. Wtd Chin Up pronated medium grip - build to a 1RM
+
Row 2K time trial

Notes:
- 16-18" grip preferably for CGBP
- include BWT in scoring for wtd chin up
- include BWT adjustment in scoring for 2K row.  

http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator

post to comments the following: 
A. weight in lbs.
B. weight in lbs, bwt + weight on pull-up
C. time and adjusted time 

Saturday January 11th, 2013

CoreFit: 

A. Power Clean practice

+

partner work out. 1 partner working at a time

100 KBS

Row 2000 meters

100 burpees

notes:  After completing this you and your partner can high five and know you did something difficult and hard together.  Congrats!

CrossFit:

A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min
+
3 rounds for time:
20 kbs 70#/ 45#
20 wall balls

can you go sub 6?   How about low 5 minutes? 

Friday January 10th, 2013

CoreFit:

A.
Take 12-15 minutes to practice Clean and Jerk technique

+
2 sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Goblet Squat x Max Reps ---use a moderate weight. set is stopped at conclusion of 6 minutes or when you have to stop squatting.

Rest as needed between sets.

CrossFit:

A.HSPU practice.  If you have them then 15 reps for time x 2 sets.   Rest 3 minutes between efforts.
B. 3 burpee MU every 1 min for 10mins ---if you don't have them, see below

for those without HSPU and muscle-ups

A. Muscle-up practice x 10 minutes. BIG false grip CTB pull-ups on rings. complete 20-30 singles. The key is holding and maintaining the false grip. Yes it will be uncomfortable for a bit. But you want to learn a muscle up right?

B.  3-5 deep ring dips per minute on the minute for 10 minutes.

+
10 rounds for time:
10 toes to bar
10 hand release push ups

20 minute time cap.   (don't worry clydesdales, you will get your chance to shine tomorrow and next week. )

Can you beat a gimpy, old, not in game shape coaches time of 10:28?

Please post time to comments. If the 20 minute time cap hits, note how many rounds and reps you achieved. 

A photo of ALL athletes time posted in the comments would work as well. 

Thursday January 9th, 2014

CoreFit:

4 sets:
A1. Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds
A3. Hollow Rocks/Hold x 30-45 seconds
Rest 60 seconds

+

In teams of 2, partners alternate to complete three sets each of:
400 Meter Row
40/20 Push-Ups

CrossFit: 

Make up Wednesday's workout or practice some skills.  keep the volume low as tomorrow is UB gymnastics volume. 

25-30 mins @ Z1 on Airdyne

+

stretch and mobility. 

notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning. 

Wednesday January 8th, 2013

CoreFit:

For time:
20 Pull-Ups
40 Kettlebell Swings
500 Meter Row
30 Wall Ball Shots
30 Alternating Dumbbell Snatches ---moderate weight
500 Meter Row
20 Box Jump --step down
20 sit-ups
500 Meter Row

CrossFit:

A. push press - build to a 2rm in max 6sets
+
4 sets - change order per set @ 90% each set: rest 4 min btw sets.   Time cap is 5 minutes per set.
Airdyne 0.5 miles

20 wall ball shots
40 DU
15 DB power snatch 55#/30# alt hands per rep
15 weighted med ball situps

notes: 

goal is unbroken wall balls and double unders no matter where they are placed in the set. Continuos movement and breathing is focus.

If you hit 5 minutes during the set, stop there. 

We are 1 week into 2014. Have you moved closer to your goal? 

Tuesday January 7th, 2013

*The Tuesday morning 6 a.m. class will be cancelled due to the extreme weather. The safety of our members is our top priority. *

CoreFit

3 sets:

A1. Front squat x 5 reps.

rest 60 seconds

A2. Rings Rows x 8-10 reps

rest 60 seconds

6 sets:

3 burpees AFAP

0.4 mile AD @90% effort
rest 90 sec

notes: for the Front Squat start with good hard working set. Really focus on upright torso. Use goblet squat if still learning proper squat mechanics. 

Goal on the conditioning is consistency per set.


CrossFit:

3 sets @ 95%:
12 heavy russian swings
AD 20 sec MAX effort
rest walk 4 mins
+
3 sets @ 95%:
5 TnG Deadlift - heavy build per set
Row 20 sec MAX effort
rest walk 4 mins
+
10 Power Clean TnG 50-60% of 1rm
12 burpees AFAP
walk rest 4 mins

notes:
4 minutes rest only between sets AND groups of sets.
Warm-up is quick fast and get the flood flowing and ready to breath quickly.  

ALL OUT on Airdyne and row. Quick transition for both. 

Focus on good positioning and control on the TnG power cleans. Sprint the 12 burpees. 

Walk and focus on recovery between sets. 

Monday January 6th, 2014

*The Tuesday morning 6 a.m. class will be cancelled due to the extreme weather. The safety of our members is our top priority. *

CoreFit

3 sets of:
A1. Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
A2.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A3. Plank Holds x 45 seconds
Rest 45 seconds


Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)

CrossFit: 

A. Power Snatch  1, 1, 1, 1; rest 60sec
B. Back Squat   2, 2, 1, 1, 1; rest 2-3mins

3 sets:

C1. CTB chin up AMRAP (-1) cap at 10 reps; rest 10sec
C2. Push press TnG 3-4; rest 10sec ---moderate weight
C3. CTB chin up AMRAP (-1) cap at 10 reps; rest 3mins
+
12min amrap increase pace per round
Row 500m
10 OHS 105/65#
5 Muscle -ups
50 DU

*if you don't have muscle-ups sub 5 CTB, 5 ring dips and 5 toes to bar and do 60 DU's per round. 

Saturday January 4th, 2014

CoreFit:

4 sets :

A1. Strict Pull-ups x max reps.  Use a band that allows for 4-5. 

Rest 60 seconds

A2. Double Under Practice x 60 seconds

Rest 60 seconds

A3. Airdyne  very hard x 20 seconds

Rest 2 minutes

+

AMRAP in 6 minutes

Deadlift x 5 reps ---moderate  ~50% of 1RM

Burpees Over the Barbell x 10 reps. 

CrossFit:

A. 10-15 minutes work on gymnastic skill of choice.

B.
Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 5 reps (225/135 lb.)
Burpees Over the Barbell x 10 reps
Double-Unders x 50 reps

Rest exactly 4 minutes, and then. . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
Hang Squat Clean x 4 reps (155/85 lb.)
Handstand Push-Ups x 8/6 reps



CrossFit Open athletes : 

A quick note about programming going forward. We will be prepping for the CrossFit Open so the format for the CrossFit group will be a bit different than the format we have been used to. Do your best to show up on time as we will need to get right into most days. The total volume of training will not be increase, there will just more parts to training that will require a concentrated effort on everyone's part to get to business. 

Having said this the single best way to move up the leader board for most of our athletes will be to establish or improve upon skills that they might be lagging behind in. 

1. ) Double unders should be practiced daily until you can 50 unbroken consistently. If wish to be competitive and you can't do 50 unbroken consistently practice every day until you can. 

2.) Muscle-ups have been a huge separator in the CrossFit Open. While these should not be practiced to fatigue daily, they can be practiced in different ways.

Assuming you have 5 CTB chin-ups and 5 deep ring dips then you are strong enough for a muscle-up. If you don't have the CTB and deep ring dips work on those. 

If you have the CTB and ring dips: 

 First learn to perform big CTB pull-ups with the false grip on the rings.  Don't worry about turning over. Just get a nice big pull with the false grip. 

Second learn the transition and practice it under low load, slowly increasing the load. DO not rush through this step. This step will take a few weeks. 

Third learn to catch a deep dip. After you have all 3 of these things down you will be ready to try a muscle-up. Don't try before then. I would prefer those without muscle-ups practice this for a month and wait until Feb 1 to even consider an attempt. At this time assuming appropriate strength levels are met you might very well be successful at achieving a muscle-up. 

3.) Toes to bar - .  Learn to do them, then learn to cycle them and kip them. This can be practiced daily. Just don't accumulate a ton of volume. 

These are the 3 things I think our athletes can work on for the next 8 weeks that will have the biggest difference in their overall standing for the CrossFit Open. 

I would make the volume suggestion as a frequent warm-up :

Row 500m easy
foam roll/ DROM - 3-5 minutes
Double Unders 30-50 unbroken reps
false grip CTB ring pull-ups - 5 good singles
toes to bar practice- practice the technique or proper progression. practice cycling reps. under 15 reps for first 2 weeks. 

Friday January 3rd, 2014

CoreFit:

A. 15 minutes Snatch technique. 

B. 15 minutes Clean and Jerk technique. 

C. 

For time

 Airdyne 0.5 miles

 10 ring rows

 20 wall balls

 20 push-ups

 20 wall balls    

 10 ring rows

 Row 500m 

CrossFit

If muscle -up is a goal skip A or B and work on muscle-ups instead. 


A.
Take 15 minutes to build to a heavy-ish Snatch  ---good mechanics. Build high if it feels great. If not try and nail each attempt with perfect mechanics.


B.
Take 15 minutes to build to a heavy Clean & Jerk ---same – let feel dictate the loads used

C.
For time:
Row 500 Meters
20 Pull-Ups
15 Thrusters (95/65 lb)
10 Muscle-Ups
15 Thrusters
20 Pull-Ups
Airdyne 0.5 miles

Thursday January 2nd, 2013

6 p.m class is cancelled for tonight due to the inclement weather.  Check this blog and Facebook for information regarding the 9 a.m. class Friday. 



CoreFit
3 or 4 rounds for time:    Do 4 rounds for time if you have been with us for more than 3 months.
10 ring rows
15 Kettlebell swings 55#/35#
20 anchored sit-ups
30 Double- Unders or 60 single unders

Crossfit

5 rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings 70#/45#
30 Anchored Sit-Ups
40 Double-Unders

If you came the last 3 days:

2 sets: 

Row 10 minutes @ z1

Airdyne 10 minutes @ z1

+

Stretch and mobility work.




Home workout:

A. Good mornings x 10 reps.  http://optexperience.com/members/exercise-videos/item/good-morning
Rest 1 minute x 4 sets

+

B. Tabata Sit-up for low score.    This is 20 seconds of work, 10s of rest for 8 total sets.  4 minutes total .
C. AMRAP in 15 minute
 5 challenging push-ups
30s high knee running
30s  unbroken front bridge