Wednesday, December 31, 2014

Thursday January 1st, 2015

Happy New Year!!


Lifestyle:
Week 1 Day 4
Partner 6k row, switch every 500m
While you are resting you must perform a 20s side plank on each side!


Week 1 Day 5
For Friday but can be performed today if you can't make it Friday

Total Body
4-5 sets:

A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Ring Rows x 12; rest 1 min
A3. Single Leg RDL with DB 8/Leg; rest 1 min
A4. DB Push Press x 12; rest 1 min


Finisher: 50 situps



Tuesday, December 30, 2014

Wednesday December 31, 2014

Lifestyle:

Day 3
Upper Body Pull/Lower Body Push

3 sets:
A1. Pull-ups x 12; rest 1 min
A2. Walking Lunges, Weighted x 20; rest 1 min

3 sets:
B1. Barbell Row x 8; rest 1 min
B2. Goblet Squat x 15; rest 1 min

+

4-5 sets
:30 AD/ :30 rest
:30 Burpees/ :30 rest
:30 Plank hold/ :30 rest
:30 Box Jump (or step up)/ :30 rest
:30 Waiters Walk/ :30 rest


Performance:

A. Pause Below-the-Knee Power Clean; 2, 2, 2, 1, 1, 1; rest 2 minutes

B1. TnG Deadlifts; 5 tough reps unbroken x 6 sets; rest 10 seconds
B2. Box Jump- step down; 10 reps x 6 sets; rest 3 minutes

C.
5 rounds for time:
15 Power Snatch @ 95#/65#
15 Calorie Airdyne

Monday, December 29, 2014

Tuesday December 30th, 2014

Lifestyle:

Week 1
Day 2
"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets

Performance:

A. Push Jerk or Split Jerk – Build to a 1RM
B. Weighted Pull-up: build to a 2RM

C.
AMRAP in 12 minutes:
1K Row
40 Burpees
40 CTB Pull-ups
20 Muscle-ups

Notes: for muscle-ups ;sub strict pull-ups and ring dips; even amount


Class schedule this week
Tuesday- normal hours
Weds 9am open gym only.
Thursday 11am open gym only
Friday normal hours
Saturday normal hours.
Sunday normal hours.

Sunday, December 28, 2014

Monday December 29th, 2014

Lifestyle

Week 1, Day 1 Upper Body Push/Lower Body Pull

*reminder these are working sets. Each movement will require some prep and warm-up sets prior to the working sets.

3 sets:
A1. Bench Press x 8 reps; rest 1 min
A2. Superman Isometric Hold for 1 min; rest 1 min

video: http://www.inmotionlife.com/superman-superwoman-exercise/

3 sets:
B1. Push-ups x8-12 reps; rest 1 min.   Must be perfect. Use bench or bar push-ups.  Scale up to ring push-ups
B2. RDL x 8 reps; rest 1 min.    STAY TIGHT.  Brace abs, squeeze glutes.

+

AMRAP 20 min
10 lite KBS
20 DU or 40 Singles
Row 500m


Day 2
"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups  --use incline

Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets


Notes on Lifestyle program:
This will be a 3 days a week program with barbell/aerobic workouts being posted on Mon,Wed, Fri. Do the workouts in this order. On Tues, Thurs, Sat will be a post a warm-up and aerobic work only. Only do the Tues, Thurs, Sat work if you will make it to the gym 4x or more that week. The top priority workouts are Mon,Wed,Fri.  You may complete them on other days.




Fitness:

A. Snatch work-  may use power snatch.  Build to a moderate single.  Got 4-10 good singles in.
B. Start at a moderate weight and complete 3 reps per minute until it gets difficult

C.
3 sets for max reps:
2 Minutes - Max reps Wall Balls - cap at 40
2 minutes Max Double Unders
1 minute rest


Performance:

A. Squat Snatch – Build to tough single quick.
B. Squat Clean Gauntlet – 3 reps on the minute beginning at 75% 1RM, add 10# each minute until failure

C.
4 sets for max reps:
2 minutes – Max Rep Wall Balls
1 minute – Max Rep Double Unders
rest 1 minute

Friday, December 26, 2014

Saturday December 27th, 2014

Fitness:
A. squat clean technique.  Build to a moderate 3 reps.

B.
5 rounds, For total repetitions
40 sec AMRAP – Row or Airdyne calories
Rest 20 sec
40 sec AMRAP – OHS - light.  could be PVC
Rest 20 sec
+

D. FLR on low ring – accumulate 3 mintues total



Performance:

A.
Squat Clean – Build to a 3RM
(all reps must be completed in under 20 seconds, not TnG)

B.
For time:
1K Row
100 Overhead Squats @ 95#/45#.   -scale the reps on these if your training has not been consistent
1K Row

Thursday, December 25, 2014

Friday December 26th, 2014

Fitness:
A1. Shoulder Press 6,5,4
A2. Partner - Assisted Supinated Pull-ups  5,5,5

B. AMRAP in 15 mins
5 deep push-ups
3 DB row / arm
5 DB shoulder press
3 DB row/arm


Performance"

A1. Shoulder Press; 3, 2, 1; rest 1 minute
A2. Weighted Supinated Pull-ups; 1, 1, 1; rest 1 minute


Part II
AMRAP in 15 minutes:
5 Ring Dips
5 Strict Pull-ups
5 Shoulder Press @ 50% Bodyweight
5 Ring Rows

Tuesday, December 23, 2014

Wednesday December 24th, 2014

Fitness and Performance:

A. Deadlift 3,3,3.   Do not go over 90% of 1RM. 

B. sandbag clean and jerks.  Play with them a bit. No set reps, just don't do over ~25.


C.
 3 rounds for time
10 DL - @ see below
25 box jumps

DL weight.
Males
If you weigh over 190. use 225.
if you weigh 170-190 use 205
if you weigh less than 170 use 195.   And then eat something

Females
if you weigh over 160 use 165
if you weigh under 160 use 145.

Monday, December 22, 2014

Tuesday December 23rd, 2014

Fitness:
A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutes
B. 3 sets of max reps Ring Row.  rest as needed between. 
C. AMRAP push-ups in 10 minutes.   Cap at 100 push-ups.    Use a very difficult depth. Do not do from your knees.  Down to 3" is a good standard to shoot for.

D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead


Performance: 

A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutes
B. 1 set of amrap unbroken CTB Pull-ups
C. AMRAP Muscle-ups in 10 minutes

D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead


Notes:
– Muscle-ups: replace with Max Strict Pull-ups & Ring Dips if you don’t have a muscle-up yet (perform an equal number of both movements in 10 minutes)

Sunday, December 21, 2014

Monday December 22nd, 2014

Fitness:
A. Snatch Technique -  build to a moderate single. 
B. Back Squat   3,3,3.  Build per set. 

C. AMRAP in 7 minutes
DB squat clean thrusters - heavy



Performance:

A. Squat Snatch – Build to a 1RM
B. Back Squat – Build to a 3RM

C Open workout 11.3
AMRAP in 5 minutes:
Squat Clean Thrusters @ 165#/ 110#.   

Can be done as clean and jerk or as power clean/front squat and jerk.






Q: I just want to look good naked, what should I do?
A: Start the Lifestyle program, use barbell movements, train consistently (3x per week) get plenty of sleep (7.5 minimum, strive for 9!)

Q: I can't get a pull-up, what should I do ?
A: train various pulling movements 3-4x per week.  Must have consistent exposure to movement. Movements can include partner assisted pull-ups, barbell rows, db rows, ring rows, lat pull-downs, scap pull-ups, bicep curls

Q: My push-ups stink? Por que seƱor ?
A: again for upper body must have consistent exposure.  3-4 days  per week of pushing. This one is easy and can be done anywhere! Reminder keep elbows tucked and tight.

Q: Is increasing training volume always the answer to getting more fit?
A: no. You need to recover from training to make adaptations that wlll lead to becoming more fit

Q: What should my deadlift, squat front squat ratio be?
A: a balanced athlete should strive for the following
Deadlift 1.25 of Back squat
Front squat 0.85 of back squat.
Power snatch 0.51 of back squat

Q: I want a muscle-up but can't even do a pull-up. Is it possible?
A: of course it is. But it will take time. Possibly a long time and you will have to train consistently. We have multiple people that have gone from zero pull-ups to a muscle-up. But it might take a year or two years to get there.

Q: Why so many wall balls ? Do you hate us ?
A: So many wall balls so we can be prepared for CrossFit open.  Also it’s an excellent exercise for lower and upper body. No.

Q: What should I do if I don't care about the Crossfit Open?
A: have fun in your training, pick some things you would like to accomplish and attack them. Start the lifestyle program and train in the way that YOU want. After all it is your journey.

Q: I want to do training program XYZ? Can I do it ?
A: Yes, it is your journey.  Be smart and safe about it and let a coach know. As long as it does not interfere with the group class for that day have at it!

Q: Why do my legs hurt for DAYS after so many wall balls?
A: a high volume of eccentric movements (i.e the lowering portioning of a squat) will lead to DOMS (delayed onset muscle soreness) Consistent , progressive training will help not make this so bad, but do enough and it will still hurt.

Q: Scaling a workout or taking an extra rest day. When is it smart training? When is it sandbagging? And how to tell the difference
A: hard one to answer. Have to go by feel. Too individualized to answer fairly. Don’t have train through an injury or pain or if you feel like an injury might occur.

Q: Protein and supplement consumption. What supplements and how much are necessary and affective? At what point are you just making your piss really expensive?
A: again VERY individualized. Person A is a female looking to lose weight and “tone” up, Person B is a 140lb male looking to gain muscle. Their protein requirements will likely differ greatly. 

 As far as supplements, lots of studies out there that some can improve performance. No legal supplement is going to turn someone from unable to do workouts Rx’d to smashing everything in sight. So then it becomes a question of if you want to pay a bit for supplements that over time and with consistent training might improve your performance by 5% or 10%. I like to think of supplements as the tip of the iceberg. If everything else below it is in place and solid then maybe some supplementation can lead to improved performance.  But its WAYYYYY  more important to get those other things in place before worrying about what supplements you “should” take. 

Those other things I am referring to
-       train 3-6 times per week. If you are only training on average 1.5 or 2 times per week don’t worry about supps, find more time to train.
-       - sleep.  If you aren’t serious about your sleep, don’t try to make up the deficit with supps. Figure out how to rearrange your life to get more sleep.


-       diet.  If your diet is 30% good, 70% garabge don’t bother with supps. Fix your diet first.

Friday, December 19, 2014

Saturday December 20th, 2014

Fitness and Performance: 


A. Front Squat – Build to a 5RM in 10 minutes

B. One set max wall balls.  Cannot pause anywhere

C.
For time:
2K Row

Thursday, December 18, 2014

Friday December 19th, 2014

Fitness:

A1. Shoulder Press; 4-6 reps x 3 sets; rest 1 minute
A2. Supinated Pull-ups; 4-6 reps x 3 sets; rest 1 minute.  Have someone help push your feet up to make the pull-ups. 

B1. Bench Press; 5, 5, 5, 3, 3; rest 1 minute
B2. Bent-Over Barbell Rows; 4-6 reps x 5 sets; rest 1 minute

C. 
AMRAP in 7 minutes:
3 Clean and Jerks - moderate
3 weighted sit-ups
6 Clean and Jerks - moderate
6 weighted sit-ups
9 Clean and Jerks - moderate
9 sit-ups
etc...


Performance: 

A1. Shoulder Press; 3 reps x 3 sets; rest 1 minute
A2. Weighted Supinated Pull-ups; 2 reps x 3 sets; rest 1 minute

B1. Bench Press; 3, 3, 3, 2, 2, 2; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 6 sets; rest 1 minute

C.
“Open WOD 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#/95#
3 Toes-to-Bar
6 Clean & Jerks @ 135#/95#
6 Toes-to-Bar
9 Clean & Jerks @ 135#/95#
9 Toes-to-Bar
etc…

Wednesday, December 17, 2014

Thursday December 18th, 2014

8 sets @80%:
AD 15 cals
3 strict TTB
Row 10 cals
3 strict pull ups
3 box jumps- step down
3 strict HSPU
rest walk 90 sec
– SAME times per set, moderate effort, good breathing

Tuesday, December 16, 2014

Wednesday December 17th, 2014




Fitness and Performance: 

A. Deadlift – Build to a tough single  ----does not have to be a 1RM.  Just get to a tough single then move on to warming up to breathe hard in B.

B.
AMRAP in 6 minutes:
12 Deadlifts @ 165# / 115#  ---scale a relatively moderate weight
12 Box Jumps

C. Airdyne or Row cool down  10-15 mins + stretch and mobility. 

Monday, December 15, 2014

Tuesday December 16th, 2014

Fitness
A. Bench Press – Build to a 5RM

3 sets:
B1. DB Row 8-12 reps / arm.  Rest 1 minute
B2.  Push-ups 8-12 perfect. break if you need to.  Rest 1 minute. 

C. For time
30 Ring Rows.  make them perfect
30 Shoulder to Overhead
30 sit-ups
30 burpees


Performance:

A. Bench Press – Build to a 5RM
B. AMRAP Muscle-ups in 8 minutes --sub muscle up tech work  or max reps of strict pull-ups and ring dips - equal amount of both.

C.
For time:
50 CTB Pull-ups
50 Shoulder-to-Overhead @ 135#/85#
50 Toes-to-Bar
50 Burpees

*20 min time cap. Scale the reps to something appropriate so that you can get through all 4 movements or very close.  So maybe 40's or 30's would be better. 

Saturday, December 13, 2014

Monday December 15th, 2014

Fitness:
A. Overhead Squat- build to a moderate triple
B.  Back Squats; 3 reps x 5 sets; rest 2 minutes   --go as heavy as good form allows.

C1. 8-12 ring rows.  Rest 1 minute
C2. 6-10 push-ups. Rest 1 minute

D. 
"Karen"
150 wall balls for time   *scale this if you haven't been training legs much. *

Performance:

A. Overhead Squat – Build to a 1RM
B. Back Squats; 3 reps x 5 sets; rest 2 minutes

C.

“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Friday, December 12, 2014

Saturday December 13th, 2014

Fitness:
A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes

C.
AMRAP in 15 minutes:
15 Kettlebell Swings - moderate
15 Burpees


Performance:
A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes


Part II
AMRAP in 15 minutes:
15 Kettlebell Swings @70/55
15 Burpees

Thursday, December 11, 2014

Friday December 12th, 2014

Fitness:

A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute
A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute
B1. Bench Press; 6-8 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 6-8 reps x 5 sets; rest 1 minute

C. same as below but with
12 Double KB front rack squats
12 GHD sit-ups or regular sit-ups

Performance: 

A1. Weighted Dips; 1-2 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 1-2 reps x 5 sets; rest 2 minutes
B1. Bench Press; 3 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 5 sets; rest 1 minute

C.
“Toes-to-Bar 14.2 Variation”
Every 3 minutes complete
2 rounds of:
10 Overhead Squats @ 95#/65#
10 Toes-to-Bar
(*add 2 reps to each movement every 3 minutes)
(**go until unable to get both rounds with the 3 minute time frame)

Wednesday, December 10, 2014

Thursday December 11th, 2014

Make up Wednesday workout or additional leg work, this is also a great day to work skills while not under fatigue.


All done at 80%.  Same splits per round.

12 minute AMRAP @ controlled pace
Airdyne 15/10
5 burpees
25m walking lunge

rest 6 mins

12 minute AMRAP
Row 200150m
5 box jump
30 sec FLR

rest 6 minutes
12 min AMRAP
30 DU's
5 GHD sit-ups
5 ring dips

Tuesday, December 9, 2014

Wednesday December 10th, 2014


Fitness and Performance:


A. Power Clean from High Hang – 5 tough singles; rest 2 minutes

B.

AMRAP in 9 minutes:
2 Power Cleans @ 135#/95#
2 Bar-Facing Burpees
4 Power Cleans @ 135#/95#
4 Bar-Facing Burpees
6 Power Cleans @ 135#/95#
6 Bar-Facing Burpees
8 Power Cleans @ 135#/95#
8 Bar-Facing Burpees
etc..

Monday, December 8, 2014

Tuesday December 9th, 2014

Fitness:
A. Split Jerk - Build to a moderate single. 
B. AMRAP Push-ups in 6 minutes.   ---Choose a difficulty and depth that will allow for ~30 reps. DO NOT do reps from your knees. I would rather see less ROM. 

C.
For time AND Quality, 21-15-9
Ring Rows --should have to break multiple times. 
Shoulder to Overhead- moderate.    Should have to break multiple times. 


Performance:

A. Split Jerk – Build to a 1RM
B. AMRAP Muscle-ups in 6 minutes

C.
For time, 21-15-9:
CTB Pull-ups
Shoulder-to-Overhead @ 135#/85#


"Sweat Sesh"

90 sec. on the AD @ 70% effort
30 sec. on the AD @50% effort
x10 sets
+
60 sec. on the AD @ 80% effort
30 sec. on the AD @ 50% effort
x8
+
30 sec. on the AD @ 90% effort
30 sec. on the aD @ 50% effort
x6

Saturday, December 6, 2014

Monday December 8th, 2014

Fitness:
A. Hang Power Snatch - Build to a moderate 3 reps. 
B. Back Squats; 5 reps x 5 sets; rest 2 minutes

C. AMRAP in 7 minutes
3 KBS - heavy
3 Goblet Squats
6 Box Jumps

Performance:
A. Hang Squat Snatch – Build to a 3RM.  Really focus on your form as you build.
B. Back Squats; 5 reps x 5 sets; rest 2 minutes

C.
AMRAP in 7 minutes:
3 Squat Cleans @ 175#/ 105#.    
6 Box Jumps

Friday, December 5, 2014

Saturday December 6th, 2014

Fitness:
A. Hang Squat Clean Technique- 10 min
B. Front Squat 5,5,5;

C. for time (15 minute time cap)
10 Hang Power Snatches- moderate
 20 Wall Balls
10 Power Cleans - moderate
40 Wall Balls
10 Deadlifts - ~60% 1RM


Performance:

A. Squat Clean – Build to a 1RM for the day.  If you miss a weight twice move on.  You don't have to miss at all.
B. 1 1/4 Front Squat; 5, 5, 5; rest 3 minutes

C.
For time: ( 15 minute time cap)
15 Power Snatches @ 135# / 75#
30 Wall Balls
15 Power Cleans @ 185# / #105
60 Wall Balls
15 Deadlifts @ 255# / 165#

Thursday, December 4, 2014

Friday December 5th, 2014

Fitness:
A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute
A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute
B1. Bench Press; 8-10 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 8-10 reps x 5 sets; rest 1 minute

C. 
AMRAP in 7 minutes
2 Ring Rows
4 push-ups
6 sit-ups
8 burpees


Performance: 

A1. Weighted Dips; 2-3 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 2-3 reps x 5 sets; rest 2 minutes
B1. Bench Press; 5 reps x 5 sets; rest 1 minute
B2. Strict Bent-Over Barbell Rows; 4-5 reps x 5 sets; rest 1 minute

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=171

C.
AMRAP in 7 minutes:
1 Muscle-up
2 Handstand Push-ups
4 CTB Pull-ups
8 Hand Release Burpees


Notes:
Build per set if you hit the upper end of rep scheme. 
Think quality of movement for all these, especially the bent over barbell rows.  Shoulder blades back and down. 

Wednesday, December 3, 2014

Thursday December 4th, 2014

Fitness and Performance

10 min amrap @80%:
Row 200m / Row 150m
4 strict TTB or 4 GHD sit-ups or 4 sit-ups
5 push ups
– SAME times per round

rest 5 min
10 min amrap @80%:
Waiter's walk 25m Left hand
Waiter's walk 25m Right hand
5 burpees to 6″overhead
25m walking lunge   --up and back in the gym
– SAME times per round

rest 5 min
10 min amrap @80%:
AD 15 / 10 cals
5 box jump step down
30 sec FLR

Tuesday, December 2, 2014

Wednesday December 3rd, 2014

Fitness:
A. Build to a moderate double in hang power clean.   Wait to bend those arms!

B. for time
8-7-6-5-4-3-2-1
Deadlift - moderate.   use approx 70% of 1RM
Box jump- step down. 

Performance: 
A.
Build to a 1RM of the Complex:
Power Clean x 1/Hang Power Clean x 1

B.
For time, 8-7-6-5-4-3-2-1:
Deadlifts @ 275#/ 165#
Box Jump - step down


Monday, December 1, 2014

Tuesday December 2nd, 2014

Fitness:
A1. Split Jerk - 10 moderate singles
A2. 3-7 push-ups.  Keep the standard high

B. AMRAP in 15 minutes
60 Push Press - moderate
50 Hanging Leg Raises
40 Hand release push-ups
20 Ring Rows


Performance:

A1. Split Jerk – 10 Tough Singles*; rest 1 minute.   Make all these.
A2. 3 Muscle-ups x 10 sets; rest 1 minute -----sub muscle up tech work with a couple ring dips per set.

B.
AMRAP in 15 minutes:
100 Push Press @ 115#/ 65#
75 Toes-to-Bar
50 Hand-Release Push-ups
25 CTB Pull-ups

I realize most won't make it through this. That's ok.  Its an Open style workout meant to see you grind through.