Tuesday April 1, 2014

CoreFit: 

3 Rounds for time:
Row 400m
12 Deadlifts @ 135/95 lbs
21 Box Jumps OR step-ups @ 24/18 or  18/12 inches

*please record this workout! This is our 28 day challenge test!  Do your best.

CrossFit: 

EMOM for 18 min:
Odd- 3 tough power snatch.  tough mean manageable and doable. Be perfect on technique and speed. You may dump between reps.
Even- 30 double unders.     Try for unbroken each set.  concentrate and control breathing.
+
EMOM for 18 min:
Odd- 3 burpeees + 3 CTB chin ups.   Controlled smooth kip on CTB. Make them strict CTB if you can. NO butterfly.
Even- 6 thrusters 65#/ 45#

Monday March 31st, 2014

CoreFit:

A1. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

A2. DB Lat Pull-Over @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B1. DB Bench Press Heavy @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
Same weight from last week, just few more repetitions

B2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.

C. Partner workout: 

8 total sets:  4 sets each
Row 400 Meters

P1 works while P2 rests and then swap places until 3200m total have been rowed. 

CrossFit:

20-30 minutes z1 rowing or Airdyne.  Get to it immediately after arriving, so that CoreFit can have the rowers for the second half of class. 

+

Come to the gym. Foam roll. Talk it out.  Complain about how sore your precious little quads are. Talk about how the Open went. Talk about what went well, what you'd like to improve AND how you will improve it. 

Our plan the next few months will be simple:

1.) improve mobility.  This is individual and HAS to be worked on to improve in this sport and to be active for long in this sport. Each person has an area or areas that need work.  Pick 1 area for the month of April and hammer it. Do a test on March 31 and a retest the last day of April and see if you improve. Ask a coach if you aren't sure where your biggest mobility issue is. 

2.) Improve technique in ALL movements. The best time for skill acquisition is the "off-season." Do not add more and more weight to the bar unless your technique is good. This goes for all lifts. Ask a coach or fellow athlete if it looked good if you aren't sure. Making sure to move properly will lead to better GAINS in the future. 

3.) Get stronger. The stronger we are the harder we are to kill. This doesn't mean it's "bulking" season or time to let it fly with food. We want to be as strong as we can and still able to do things like burpees, CTB chins etc., Losing 5 lbs of bad weight will not drop your squat 30 lbs. We will be training to get strong, you will get stronger. 

http://breakingmuscle.com/strength-conditioning/how-to-get-stronger-without-getting-bigger

Read the article above and check the last paragraph. It all circles back to moving properly. 

4.) Improve our aerobic capacity. To perform better in this sport we need to be able to breath. Were you sucking wind something fierce in 14.1, 14.4 or 14.5?  Yes everyone was. But to improve our performance we need to improve our ability to breath. We want round 3 of the workout to feel like round 1 so we must improve our aerobic capacity. 

Sunday March 30th, 2014

Make up Saturday's workout or Monday's workout below:


CoreFit:

A1. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

A2. DB Lat Pull-Over, 6-8 reps x 3 sets, rest 1 minute.

B1. DB Bench Press Heavy @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
Same weight from last week, just few more repetitions

B2. DB Curls, 8-10 reps x 3 sets, rest 1 minute.

C. Partner workout: 

8 total sets:  4 sets each
Row 400 Meters

P1 works while P2 rests and then swap places until 3200m total have been rowed. 

CrossFit:

20-30 minutes z1 rowing or Airdyne.  Get to it immediately after arriving, so that CoreFit can have the rowers for the second half of class. 

+

Come to the gym. Foam roll. Talk it out.  Complain about how sore your precious little quads are. Talk about how the Open went. Talk about what went well, what you'd like to improve AND how you will improve it. 

Our plan the next few months will be simple:

1.) improve mobility.  This is individual and HAS to be worked on to improve in this sport and to be active for long in this sport. Each person has an area or areas that need work.  Pick 1 area for the month of April and hammer it. Do a test on March 31 and a retest the last day of April and see if you improve. Ask a coach if you aren't sure where your biggest mobility issue is. 

2.) Improve technique in ALL movements. The best time for skill acquisition is the "off-season." Do not add more and more weight to the bar unless your technique is good. This goes for all lifts. Ask a coach or fellow athlete if it looked good if you aren't sure. Making sure to move properly will lead to better GAINS in the future. 

3.) Get stronger. The stronger we are the harder we are to kill. This doesn't mean it's "bulking" season or time to let it fly with food. We want to be as strong as we can and still able to do things like burpees, CTB chins etc., Losing 5 lbs of bad weight will not drop your squat 30 lbs. We will be training to get strong, you will get stronger. 

http://breakingmuscle.com/strength-conditioning/how-to-get-stronger-without-getting-bigger

Read the article above and check the last paragraph. It all circles back to moving properly. 

4.) Improve our aerobic capacity. To perform better in this sport we need to be able to breath. Were you sucking wind something fierce in 14.1, 14.4 or 14.5?  Yes everyone was. But to improve our performance we need to improve our ability to breath. We want round 3 of the workout to feel like round 1 so we must improve our aerobic capacity. 

Saturday March 29th, 2014

CoreFit:
For time:
21-15-9
DB thrusters 25#/h / 20#/h
burpees

rest 5 minutes

3 sets :
A1. batwing rows  8-10 reps
rest 1 minute
A2. pull-up negatives 4-5 reps  as slow as possible.


CrossFit:
14.5

Friday March 28th, 2014

CoreFit:

A1. Side Bridges 18 seconds/each side x 3 sets

 rest 1 minute.
A2. DB Powell Raises @ 30×1, 6-8 reps/each x 3 sets.     https://www.youtube.com/watch?v=BxK60HYw760

rest 1 minute.

B.

 AMRAP 15 Minutes
Row 250 Meters
7 Burpees

*if coming tomorrow morning* :
AMRAP 15 Minutes
Row 250 / Airdyne
5 wall balls
5 ball slams


CrossFit:

A. Back Squat @30X1; 2, 2, 2, 2; rest as needed

B. emom - Power Clean and jerk not TnG x 2- 5mins 65-75% of 1rm.   Build quickly to number then go.

C.3 rounds for time

7 thrusters 95#

7 burpees over barbell
+
AirDyne 1min 90% 1min rest x 3

+

z1 5-10 minutes

Thursday March 27th, 2014

CoreFit:

A. Deadlift @ 30×1, 6-8 reps x 3 sets

 rest 1:30 between sets.

B1. Back Extensions @ 30×1, 10-12 reps x 3 sets

rest 1 minute.
B2. Single Arm DB Press Standing, 8-10 reps x 3 sets

rest 1 minute.

C. 3 Sets of the following @ best effort
20 Seconds of No Push Up Burpee
40 Second of Airdyne Calories
Rest 4 minutes between sets

*If you think the 4 minutes rest is too much, then pedal harder on the bike!

Score is total reps.


CrossFit:
Foam roll, stretch , mobility.   Light spin on Airdyne.

If you aren't spending a good chunk of time each week stretching and working on mobility, then you are leaving GAINS on the table.  

Wednesday March 26, 2014

CoreFit: 

A. Strict Press @ 30×1, 6-8 reps x 4 sets,

rest 1:00 between sets.

B1. DB Thrusters, 12-15 unbroken reps x 4 sets

rest 30 seconds.
B2. Pronated Pull Ups or Ring Rows, 6-8 reps x 4 sets,

rest 1:30 

C. 3 Rounds for time of:
Row 400 Meters
15 Goblet Squats - moderate

CrossFit: 

For time:

Airdyne 60 calories
10 Squat Clean thrusters 135/85#
40 double unders
20 CTB chin ups
30 burpees
40 double unders
Airdyne 60 calories

Tuesday March 25th, 2014

10 Minute AMRAP of the following:
Airdyne 20/15 calories
10 Wall Balls
5 Burpees
+
Rest 5 Minutes
+
10 Minute AMRAP of the following:
Airdne 20/15 calories
10 Box Jumps
5 Burpees
+
Rest 5 Minutes
+
6 Minute AMRAP of the following:
30 Jump Rope Single or 15 Double Under Attempts
15 Russian Kettlebell Swings

CrossFit:

A. Power Clean-  build to a tough single in 8mins.  Start clock when you get to 40% of 1RM.

rest 2mins

B. Power Clean amrap 85% of A in 4mins

rest 8mins

10min cap
Row 2k
amrap KB snatch --alt hands every 3reps 55#/35#

make sure to record this and highlight it.  Easiest way to reference this would be to post to comments. 

Monday, March 24th, 2014

CoreFit: 

A1. High Bar Back Squat @ 30×1, 6-8 reps x 3 sets,

rest 1 minute.
A2. DB Tripod Bent Over Row, 6-8 reps x 3 sets,

 rest 1 minute.

DB Tripod Row: 

http://vimeo.com/59465495

B1. DB Bench Press Heavy @ 30×1, 8-10 reps x 3 sets, .   Make sure to take 3s on the way down. Control! 

rest 1 minute.
B2. DB Zotman Curls, 8-10 reps x 3 sets,

 rest 1 minute.

C. Every Minute on the Minute x 10 minutes, Row 100-125 Meters @ 85%
If takes you 35 seconds, then rest 25 seconds

Athletes may do this workout in the following order A,B, C or C,A,B.

CrossFit:

A. Push press - TnG build to a tough triple in 10mins.---no pause at shoulders

B. emom - 10mins
odd - ball slam x 8-10
even - thruster 100/65# x 6-8

C. emom - 10mins
odd - KBS 70#/45# x 10
even - burpees jump touch 6" target x 10
+
Row 400m 95% effort
rest 4mins x 3

Sunday March 23rd, 2014

CoreFit:
Make up yesterday's workout or do the workout scheduled for tomorrow.

Workout for Monday:

CoreFit: 

A1. High Bar Back Squat @ 30×1, 6-8 reps x 3 sets,.  Watch the tempo.  Control!

rest 1 minute.
A2. DB Tripod Bent Over Row, 6-8 reps x 3 sets

 rest 1 minute.

DB Tripod Row: 

http://vimeo.com/59465495

B1. DB Bench Press Heavy @ 30×1, 8-10 reps x 3 sets.   Make sure to take 3s on the way down. Control! 

rest 1 minute.
B2. DB Zotman Curls, 8-10 reps x 3 sets

 rest 1 minute.

C. Every Minute on the Minute x 10 minutes, Row 100-125 Meters @ 85%
If takes you 35 seconds, then rest 25 seconds

Athletes may do this workout in the following order A,B, C or C,A,B.


CrossFit:
14.4 or rest, recover, stretch, foam roll. 

Saturday March 22nd, 2014

CoreFit:
14 minute AMRAP
Row 60 calories
Hanging Knee raises 30 reps
wall balls 40 reps
KBS 50 reps
Airdyne calories max reps in remaining time


CrossFit
14.4
AMRAP in 14 mins
Row 60 calories
Toes to bar 50 reps
wall balls 40 reps
Power clean 30 reps 135#/95#
Muscle-ups 20 reps

Friday March 21st, 2014

CoreFit:

4 sets: 

A1. Close Grip Bench Press, 4-6 reps

 rest 1 minute.
A2. Weighted Pull Ups Supinated @ 20×1, 3-4 reps 

 rest 1 minute.

4 sets:

B. DB Zotman Curls @ , 8-10 reps
rest 1 minute

C. 10 Sets of the following @ Hard Effort:
Airdyne Calories 16 seconds,

 rest 1 minute.

CrossFit:

A. Back Squat @30X1; 3, 2, 1, 1; rest as needed. Only go for it on the last 1 if you are really feeling it.
B. emom - power clean not TnG x 2- 5mins 65-75% of 1rm

C. At open pace:

60 cals on rower----This should be SLOW

15 toes to bar ---break these like you plan to in the open

15 wall balls

+

Row 300m 95% effort
rest 3mins x 3


Strategy for 14.4:

80% effort on the row.  You can't win the workout here but you can easily lose it. 

90% effort on T2B.  Chip away but don't redline.  Come off the bar BEFORE failure. Think AMRAP (-2) to start 

Crush the wall balls.  25/15 or 20/20 or 10/10/10/10, whatever works for you.

Power Cleans singles or doubles, until finish

Muscle-ups - singles or doubles until finish. 

Thursday March 20th, 2014

CoreFit: 

8 Minute AMRAP @ 90%:
Row 250 Meters
5 Push Ups or DB Strict Press.     DB Press for those with more than  20 push-ups.
10 Walking Lunges

rest 4 minutes

8 Minute AMRAP:
40 Single Unders or 20 Double Unders
15 Air Squats
10 Sit Ups

rest 4 minutes

8 Minute AMRAP @ 90%:
Max meters on rower or Airdyne

CrossFit:

Foam roll, squat therapy, stretch, AD at easy pace. 

If I was writing individual programs for some of our athletes this would be the TOP priority day for several of our members. When we move better, we can perform better. Better positions in the lifts = stronger. If you wish to continue to make progress, get this in and make it a part of your routine. Even 10 minutes a day at home  x a few days a week can make a difference! 

Wednesday March 19th, 2014

CoreFit:

3 WORKING sets: 

A1. High Bar Back Squat, 5-7 reps @ 75% of 1RM.

 rest 1 minute.
A2. DB Bent Over Row , 8-10 reps 

 rest 1 minute.

B. DB Powell Raises @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
https://www.youtube.com/watch?v=BxK60HYw760

C. For Time:
35 Kettlebell Swings - moderate
30 Burpees
25 Airdyne Calories

Dig in and give YOUR best effort!

CrossFit:

A. 20 TGU ---you choose load, make it challenging though.  This is not for time. Alternate hands each rep.
+

Row 30sec 90% effort
rest walk 40s x 10
all rows same pace

-Set rower to 30s intervals with 10s rest between, switch each interval with a partner. Each athlete does 10 sets.

rest as needed

for time
21,15,9

wall balls
situps

Tuesday March 18th, 2014

CoreFit:

21-15-9-6-3 of the following:
Goblet Squats @ moderate weight
Box Jumps - step down
+
Rest 10 Minutes
+
21-15-9-6-3 of the following:
Row Calories @ moderate pace
Ring Rows --- keep these with good form throughout.

CrossFit: 

A. emom - Hang Squat Clean TnG x 3 65-75% of 1rm - 4-5mins

B. emom - 10mins
odd - 10 T2B  -----scale these to a number you can handle unbroken.
even - 10 burpees------do not scale these

+

For time:
Row 500m
21 KBS 70#/45#
15 no push up burpee box jump 12"/8"
rest 10mins  x 2

Monday March 17th, 2014

Morning class will start at 830 on Monday

CoreFit:

A. Find your 5 rep max deadlift in 15 minutes. Form must be very good to progress to higher weights.

Reset at the bottom for each rep.

B. Row 2k for time. Time cap of 12 minutes. Be efficient and powerful. Give it your best effort!

+

Pull-up work (to be done after the 5RM deadlift and 2k row:

3 sets of each

C. DB curls 3 sets of 10. Rest 1 minute between

D. Scapular pull-ups with band or box assistance 3 sets of 6 reps. Rest 1 minute between.

CrossFit:

A. Push jerk 2, 2, 2, 2, 2; rest 2mins

rest as needed

10min amrap
1 Muscle -up
2 burpees
Row 200m
increase the MU and burpee by 1rep every round

if you don't have MU, practice some transitions before hand if you have the requisite strength. Sub 1 CTB, 1 ring dip for the MU. 

Sunday March 16th, 2014

CoreFit:
Either make up Saturdays' workout or complete Mondays' workout.


Monday workout:

A. Find your 5 rep max deadlift in 20 minutes. Form must be very good to progress to higher weights.

B. Row 2k for time. Time cap of 12 minutes. Be efficient and powerful. Pace this per 500m to beat your previous PR.

compare A and B to February 10th.

+ following the DL and row complete:

Pull-up work :
3 sets of each

C. DB curls 3 sets of 10. Rest 1 minute between

D. Scapular pull-ups with band or box assistance 3 sets of 6 reps. Rest 1 minute between.




CrossFit:
Rest and recover form 14.3  Stretch and foam roll.

Recovery protocol.
https://www.youtube.com/watch?v=tTohgufqB7o&feature=youtu.be

Saturday March 15, 2014

CoreFit:

Partner workout.  1 partner complete a whole round, then switch.

*During warm-up get in 3 sets of 4-6 pull-up negatives

As many rounds and reps as possible in 10 minutes of:
Ring Rows x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

* During cool down get in 3 sets of 8-10 batwing rows*

CrossFit:

14.3 

Complete as many rounds and reps as possible in 8 minutes of:
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

Strategy for 14.3 for MOST of our athletes : Move quickly but in a controlled manner through the first and second rounds while controlling your breathing. Start pushing to get through the 225/155 bar as quickly as you can.  Thinking quick sets of 3-7 depending on your ability. Then try to hammer out as many as you can at 275#. 

ALL athletes doing this workout should be aware that volume deadlifts for time can be injurous. Be smart and safe during this workout. Maintain good positions throughout the deadlift and you will be fine. Be disciplined and wise enough to not allow yourself to pull from a terribly comprised position just so you can complete a rep. 

Friday March 14th, 2014

Reminder that class on Friday evening will now be held at 5 p.m. 


CoreFit:

A. Close Grip Bench Press, 8 reps heavy x 3 sets, rest 2 minutes between sets.

3 sets:

B1. DB Split Squats @ 30×1, 6-8 reps/each leg

 rest 1 minute.
B2. Back Extensions @ 30×1, 12-15 reps 

 rest 1 minute.
B3. DB Tricep Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute.

+

 6 Minute AMRAP of the following @ moderate/pacing effort:
Row 750 Meters
AMRAP Remaining Time Goblet Squats 45/35/25#



+
CrossFit:

A. Back Squat @30X1; 2, 2, 2; rest as needed
B. emom - PC not TnG x 2- 5mins 65-75% of 1rm
C. 10 deadlift 135/95

     15 Box jumps or step-ups

    5 deadlifts 185/135
    15 box jumps
   5 deadlifts 225
+
Row 1min tough rest 1min x 4
+
Row 1min at near all out
+
10mins Z1

Thursday March 13th, 2014

Reminder that Friday evening class will now be at 5 p.m.  


CoreFit: 

A. DB bent over row  8- 10 reps x 3 sets. 

+

7 Minutes of the following:
Single Unders x 30-50 reps
10 Goblet Squats
5 DB Push Press
+
Rest 4 Minutes
+
7 Minutes of the following:
Airdyne 15 Calories
10 Walking Lunges
20 second Plank Hold
+
Rest 4 Minutes
+
7 Minutes of the following:
Single Unders x 30-50 reps
10 Kettlebell Swings
5 Ring Rows

CrossFit:
Foam roll, stretch. 

Wednesday March 12th, 2014

CoreFit: 

4 sets: 

A1. Front Squats 5 reps x 4 sets,

 rest 1 minute.

A2. Banded External Rotations, 8-10 reps/each x 4 sets, rest 1 minute.

B. Barbell Strict Press, 5 reps x 3 sets,

 rest 1:30 between sets.

C. For Time : Go Hard!
Row 500 Meters @ 95%
25 Burpees: Open Hips Fully

Really push to have the fastest time you can get!

CrossFit:

A. emom - DL TnG x 4-5 50-60% of 1rm - 4mins
+
Row 30sec 95% effort
rest walk 3mins x 3

rest as needed

3 min amrap
165/95# Squat Clean and Jerk.   You may squat clean thruster the reps if you can.
rest 1min
3min amrap
burpee box jump - step down
rest 1min
AD 3mins max cals---men on blue and black bikes.  Ladies on gold and silver. 

Notes: score is total reps. 

   make sure to stagger it enough so


Thursday for CrossFit will be foam roll /stretch day. Friday prep and Saturday 14.3. 

Tuesday March 11th, 2014

CoreFit:

For Time of the following:

Airdyne 35/25 cals
20 DB Thrusters @ moderate weight
20 Box Jumps or Step Ups  ---Step down is mandatory
Airdyne 35/25 cals
20 DB Thrusters @ mod weight
20 Box Jumps or Step Ups
Airdyne 35/25 cals
20 DB Thrusters
20 Box Jumps or Step Ups

CrossFit:

A. Close grip bench press 3-4x3; rest as needed

B. emom - 10mins

odd - 6-10 T2B

even - 5 PC + Jerk 135/85#  ----scale accordingly
+

For time:

Row 1k
100 DU
75 wall balls 

Monday March 10th, 2014

CoreFit :

4 sets: 

A1. Deadlift, 2 reps @ 85%  of 1 RM.   Make them 2 heavy reps if you have not tested a 1RM.

rest 1 minute between sets.
A2. Lat Stretch in Squat Rack

 rest 1 minute between sets.
A3. DB Bench Press @ 30×1, 8-10 reps 

 rest 1 minute between sets.

+

 3 Rounds for time of the following:
Airdyne 30 calories
15 Burpees
15 Goblet Squats - moderate

CrossFit:

A. Power Clean start at 60% of 1rm add 10# every min until max.  No disgusting reps.

rest as needed

5min amrap all out!
10 box jumps 24/20" sd
10 burpees

rest 10mins

5min amrap open pace
3 MU
20 DU unbroken

Sunday March 9th, 2014

CrossFit

14.2

Strategy Guide:

Each athlete will likely fall into 1 of 3 places

I can’t do CTB pull-ups.

Your plan of attack:

Do the AMRAP 10 OHS in 3 minutes. Then we will substitute a workout for you.



I can do CTB pull-ups but am not sure if I can make it through the 2 rounds in 3 minutes.

Round 1 - OHS unbroken. Chip away at the CTB, pushing close to failure.

Round 2- OHS unbroken. Chip away at the CTB and try to finish under the 3 minute checkpoint.



I can do OHS and CTB well and want to get through 1or 2 checkpoints.

Round 1- OHS unbroken. CTb 5/5 or 5/3/2 or 2 x 5.

Round 2- OHS unbroken CTB 5/5. This should have you finishing in well under 2 minutes if you are strong with both movements. PACE is key. Remember all the 90% work we have done? This should be 90%.

Round 3 - 12 OHS- Still try for unbroken. CTB 4/4/4

Round 4 -12 OHS – 8/4. CTB 4/4/4 or chip away as you can

Round 5  14 OHS -  try for unbroken.  If not try for a 9/5.  CTB chip away

Round 6  14 OHS - try for unbroken.  If not try for 9/5.  CTB chip away. 

     

CoreFit:

complete yesterday's workout or do Monday's workout.

Monday's workout :


4 sets: 

A1. Deadlift, 2 reps @ 85%  of 1 RM.   Make them 2 heavy reps if you have not tested a 1RM.

rest 1 minute between sets.
A2. Lat Stretch in Squat Rack

 rest 1 minute between sets.
A3. DB Bench Press @ 30×1, 8-10 reps 

 rest 1 minute between sets.

+

 3 Rounds for time of the following:
Airdyne 30 calories
15 Burpees
15 Goblet Squats - moderate

Saturday March 8th, 2014

CoreFit:

Warm-up
3 sets at easy pace
300m row/ 15 calories on Airdyne
10 push-ups
10 GHD back extensions
10 bat wings
30s front bridge


Partner workout
AMRAP in 24 minutes
Row 250
10 burpees AFAP

1 partner works, 1 partner rests


CrossFit:

A. Back Squat @30X1; 2-3 reps x3; rest as needed

B. Power Snatch x 2 / OHS x 5. Build to a tough complex in 10 mins. Dump barbell and quick reset on PS.

C. Complete 1 round of 14.2 at Open pace, then make a plan of attack based off that.

+

Row 1min tough rest 1min x 4

Friday March 7th, 2014

CoreFit:

A. DB Floor Press, 8-10 reps x 3 sets, rest 1:30 between sets.

3 sets:

B1. DB Seated Press Heavy, 6-8 reps 

rest 1 minute.
B2. Side Bridge, 20 seconds each side

 rest 1 minute.

+

10 Minute AMRAP of the following:
10 calories on Airdyne
10 Ring Rows
10 Kettlebell Swings - Russian



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.


*Prep work for those that cannot make it Saturday*

A. Back Squat @30X1; 2-3 reps x3; rest as needed

B. Power Snatch x 2 / OHS x 5.  Build to a tough complex in 10 mins. Dump barbell and quick reset on PS. 

C. Complete 1 round of 14.2 at Open pace, then make a plan of attack based off that. 

+

Row 1min tough rest 1min x 4

Thursday March 6th, 2014

CoreFit: 

6 Minutes of the following:
Row 100 Meters
7 Goblet Squats
5 Plank Walk-Outs
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
10 Step Ups(5/each side)
5 Ring Rows or Strict Pull Ups
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
7 DB Push Press
5 DB Front Squats
+
Rest 3 Minutes
+
6 Minutes of the following:
30 Seconds of Jump Rope
30 Seconds of Goblet Squats

CrossFit:

A. emom - PC TnG x 3 65-75% of 1rm - 4mins.   Must be TnG.  If not lower the weight. 

+

Row 30sec at just under 100% effort
rest walk 3mins x 3

rest as needed

5min amrap :
7 T2B
10 wall balls 

Wednesday March 5th, 2014

CoreFit:

4 sets:
A1. Front Squat, 4-6 reps
rest 1 minute.
A2. DB bent over row 4-6 reps
Rest 1 minute

3 sets
B. Push-ups 8-10 reps.

   Scale up to ring push-ups or dips if you have more than 10 perfect form full depth push-ups.

+

3 Sets of the following at 100% effort:

6 difficult ring rows

12 unbroken wall balls

12 calories on Airdyne

rest 3 minutes between 

CrossFit:

A. push press TnG 2-3 x 3; rest as needed.    TnG means Touch and Go.  If you can't keep it touch and go, then lower the weight and do so.

B. emom - 10mins
odd - 6-8 CTB chin ups.
even - 10 push jerk TnG 95/65#

+

10min amrap
2 TGU/arm heavy
Row 250m
8 KBS russian heavy

Tuesday March 4th, 2014

CoreFit:

Get your pull-up work in !  Use yesterday's pull work if you did not attend then.

AMRAP 18 Minutes:

350 Meter Row
30 mountain climbers  ----keep good positioning
12 DB Push Press
9 Air Squats

CrossFit: 

A. Squat Clean TnG 2reps every 90sec add 10# until failure

-start at 50% of 1rm complete 3 quick burpees immediately before each lift

rest as needed

5min amrap 90% effort
10 box jumps - step down
10 burpees

rest 5mins

5min amrap open pace
burpee Muscle- ups

Notes: 

- proper aerboic warm-up for the 5 minute pieces.

- work on good pacing for 90% part. should be similar times per round

- complete burpee CTB pull-ups if you do not have muscle-ups. 

- if you do not have muscle-ups get some technique only work in before the conditioning 

Monday March 3rd, 2014

CoreFit:

A. Deadlift, 5 sets of 3 reps, no touch n go reps, rest 1 minute between sets.

B1. Pull-Up Variation, 4-5 reps x 3 sets, 

rest 1 minute.
Advanced: As Rx with added weight
Intermediate: Regular Pull Ups
Beginner: Scap Pull-ups + Curls

B2. Barbell Strict Press, 6 reps x 3 sets, rest 1 minute.

C1. Russian Kettlebell Swings, 15-18 reps x 4 sets, 

rest 15 seconds.
C2. Row 250 Meters hard! x 4 sets, 

rest 2:30.



CrossFit

foam roll, stretch, Airdyne recovery.  you know the deal. 

Sunday March 2nd, 2014

CrossFit: 

Open Workout 14.1

AMRAP 10 minutes

30 double unders

15 snatches 75#/55#

+

Z1 airdyne/row for 15-20 minutes. 

Monday's workout:

CoreFit

A. Deadlift, 5 sets of 3 reps, no touch n go reps, rest 1 minute between sets.

B1. Pull-Up Variation, 4-5 reps x 3 sets, 

rest 1 minute.
Advanced: As Rx with added weight
Intermediate: Regular Pull Ups
Beginner: Scap Pull-ups + Curls

B2. Barbell Strict Press, 6 reps x 3 sets, rest 1 minute.

C1. Russian Kettlebell Swings, 15-18 reps x 4 sets, 

rest 15 seconds.
C2. Row 250 Meters x 4 sets, 

rest 2:30.