Monday September 1, 2014

A. OHS build to a 15rm.  Yes 15 reps. BE SAFE here!

B. emom – 12mins
odd – BB front rack walk lunge 135/85# 10 steps
even – 20 DU + 2 MU + 20 DU ----scale to 15, 3 CTB, 15 or less if needed.
+

12, 9, 6 for time all out
Power Clean and jerk 155/105# -----keep weight here unless this is greater than 80% of your 1RM.
T2B
burpee over the bar

Notes:
- record weight and body weight for A
- go after the 12, 9, 6 hard and try to hold on (test it)

Fitness Version

A. same.  could be PVC or 5 lbs added. Just work your form.

B.  same with less weight or DB/KB in front rack.

+

12,9,6

thruster - heavy

hanging leg raises

burpee over the bar

Saturday August 30th, 2014

A.
CrossFit Team Series Event 3
Teams of 4
Each athlete builds to a 3RM in 10 minutes. Must use the same bar.  2 females and 2 males per team.

+
B. CrossFit Team Series WOD 4
4 person teams

30-calorie row
30 burpees
30 hang cleans -----sub heavy KBS

Rx’d Division
135 / 95-lb. hang cleans

Use a proper hang clean weight or HEAVY KBS. 

Teams will perform this as a relay with the women going first, one at a time, followed by the men. The team's score is it's total time for all four team members to complete a 30-calorie row, 30 burpees and 30 hang cleans

C.  Skill/accessory work.   work on YOUR weakness or something that means something to you.  Could be pull-ups, burpees, Airdyne sprints, mid line work etc.,   You choose.  Just don't do a huge volume of squats.  Leg day on Monday.

If you have already done these COME in and get some aerobic work and skill work in.

Friday August 29th, 2014

Choose 1.   Work some skills and drills during warm-up and cool down. 

500m Row @ 2k avg pace
Rest 3:00 x 6-8 sets.

or 

60-90 Hike outside

OR

CrossFit Team Series Event 1

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 double-unders

15 power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 double-unders

15 power snatches

Rx’d Division

75 / 55 lb. snatch

Masters Division

65 / 45 lb. snatch

Scaled Division

60 single-unders (in place of double-unders)

65 / 45 lb. snatch

Thursday August 28th, 2014

Make up Wednesday workout or

Skill work / specific strength work


and

Airdyne  1 min @ 90%
Airdyne 1 min @ 50%
x 8

rest 5-7 minutes

Airdyne 1 minute @ 90%
Airdyne 1 minute @ 50%
x 8

Wednesday August 27th, 2014

A. Close grip bench press @30X1; 3, 2, 1; rest 2 mins

B. wtd chin up 2-3×3; rest 2 mins pronated grip

3 sets:

C1. push press TnG 4-5; rest 60sec

C2. DB row @20X0; 6-8/arm; rest 90sec

D. FLR on rings accumulate 4mins.   Record total time to accumulate the 4 mins. 

Fitness version: 

A1. DB Bench; 12, 10, 8, 6, 4; rest 2 mins
A2. Bent row; 12, 10, 8, 6, 4; rest 2 mins

B. Powell raise; 3×8/ea; rest 1m b/t

C. Sorenson hold; accumulate 3 minutes in as few as break as possible

Tuesday August 26th, 2014

please continue to post to comments!  It helps!


A. build to a tough clean grip DL in 8mins.   Dump all reps from the top.

B. build to a tough single hang PC in 8mins

C. emom – TnG Power Snatch x 5. --6mins. you choose the load but hit all 30 reps.
+

5mins amrap 90% effort
15 Power Snatch 75/55#
30 DU

rest 8mins

5mins amrap 90% effort
15 Power Snatch 75/55#
30 DU

Fitness version.

A. build to a tough 3 reps in clean grip DL.  Dump all reps from the top. 

B. hang clean practice.   Or build to a tough 5 in Russian KB swing.  Accumulate 

C. 3 DB snatch per arm EMOM for 6 minutes. you choose load. 

+

50m Farmers walk (2×55/35 DB)
20x Pushups
50m Farmers walk (2×55/35 DB)
15x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups

Monday August 25th, 2014

A. back squat @30X1; 2, 2, 1, [1,] [1]; rest 3mins Only last 2 sets tough. No misses!

B. Bulgarian split squat @30X0; build to an 8rm both legs rest as needed in as many sets as needed

C. 10 sets of 5 unbroken CTB for time
+
10mins Z1 AD

*if still sore/tired beat down from from the Barta Challenge, just come and move a bit with nothing heavy. This is a day you need to be honest with yourself and how you feel. Do not force the written workout above if you don't feel ready for it *

Fitness Version:

A. back squat @30x1 10,8,6,4.  Build per set. May use goblet squat if needed.

B. Bulgarian Split Squat.  Build to an 8RM with both legs @ 30X0 tempo.  Maintain the tempo!

C. Complete 30-50 ring rows or pull-ups.  Not for time. Just get the work in. 

D. 10 mins Z1 Row or AD. 

Saturday August 23rd, 2014

Reminder: there will be no class today as we will be in Downtown Binghamton for the Barta Challenge.

Come cheer on our athletes.


If you are working out at home, try the following test:

Max push-ups
rest 90 seconds
Max push-ups
rest 90 second
Max push-ups

rest 10-15 mins while warming up

1 mile run for time.

Friday August 22nd, 2014

Barta Challenge athletes today can be a rest day or a day to come and move lightly. 

for those not competing in Barta Challenge. 

A. close grip bench press 6-8×3; rest 3mins

 

B 12mins
odd – push-ups x 6-8  reps.  Scale up by using ring push-ups. Scale down with less reps.
even –  chin ups x 6-8.  Scale up to CTB, scale down to ring rows.
+
12mins 85% effort
4 TGU
4 burpees
10 calories on Airdyne

Thursday August 21st, 2014

Make up Wednesday's workout if not competing in the Barta Challenge or if you did Wednesday's workout:

10-15 minutes skill work on a movement of your choice.

+

Row 30s @ 90%
Rest 30s @ 50%
x 15 sets.


If competing, come in and move just a little bit. Feel out some light tech work on some things.  This is a less is more day, so don't accumulate too much volume.

Wednesday August 20th, 2014

A. Snatch build to 90% of your opening weight  or a bit LESS in Barta Challenge.

B. Emom x 6 mins
3 TnG power cleans
7 burpees AFAP 

+

Row or AD 20sec 95% effort
rest 40s  x 6 

 Fitness Version

A. build to 80% of your estimated 5RM thruster 

B. emom  DL TnG x 3  + 5 burpees - 6 mins.   DL weight should be light. Focus on form. 

+

Row or AD 20 sec 95% effort

rest 10sec x 8

record total meters. 

For those not competing in Barta Challenge skip part B and add

3 sets 85% effort
4 Power Snatch TnG 65-70% of 1rm.  Fitness use moderate thruster
8 KBS 2/1.5pd
12 box jump step down 24/18″

rest 90s

Tuesday August 19th, 2014

3 sets @ 85% effort
Run 400m
15 wall balls
15 no push up burpees
15 Hand Release pushups
40 DU.   Shoot for unbroken.

rest 5mins all sets same pace
change the order of movements for all sets

Notes:
This version is for the fittest couple of athletes at our gym. Scale it back to 12 or 10 reps if need be to keep good constant movement throughout. 

Fitness version

warm-up

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up --use ring row
Dip ---use push-up

3-4 sets 80%-90&

Run 300m

10 wall balls

10 no push up burpees

10 hand release push-ups

40 single unders or practice double unders for 45s. 

Monday August 18th, 2014

A. Clean and Jerk.  Build to your opening weight in the Barta Challenge. This should be a weight you are 100% comfortable hitting. 

B. emom – 9 minutes
min 1 – Thruster 95/65# x 5-8 reps
min 2– CTB chin ups x 5-8
min 3 - 20 double unders

+

10mins Z1 AD or row. 

Fitness Version

A. Build to a tough 3 in Thruster. 

B. Front Squat @30X1 build to a moderate 5 reps. 

C. EMOM - 8 minutes.   

odd- Thruster  x 5-8 reps 

even - DB rows  5-7/ arm

+

10 mins Z1 AD or row

Saturday August 16th, 2013

white board workout: 

Every four minutes x4
Row 20 seconds; hard pace
+

rest as needed 

Row 2k for time 

+

cool down, stretch.   1 week from showtime!!!

Friday August 15th, 2014

A. Snatch balance 3×3; rest as needed light and fast

B. Snatch build to a tough single in 10mins

C. 20 Snatches 77% of B for time

D. 10 no push up burpee box jump 18″/ 12" AFAP
20sec AD all out
rest 4-6mins x 3

Fitness version

A. OHS practice.   Build to 3 working sets of 5 reps.  Only add weight if positioning is good.  

B. Build to ~90% of your estimated best 5RM thruster.

C. 20 thrusters for time at 80% of B. 

D. as Rx'd. 

Thursday August 14th, 2014

Reminder there is no open gym at 5 p.m. on Thursdays.

Make up Tuesday or Wednesday workout IF you are not training tomorrow. If you are training tomorrow hit the following aerobic work. 

Row 10 min @Z1
+
@80%:
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec
x 8

Wednesday August 13th, 2014

You may make up Tuesday's workout. This is a flush session for those that trained Monday and Tuesday, as they those were difficult sessions and this is some light aerobic work.

5 rounds 60-70% effort.   NOTE THE EFFORT. THIS SHOULD BE EASY
Row 500m/400 or AD 40/30 calories
60 single unders
FLR on rings 1min
60m FW--heavy

*use the rest of the time to stretch and mobilize. Couple tough sessions on Friday and Saturday, then next week we start to taper for Barta Challenge.

Notes:
- use this as a flush out
- easy aerobic pace don’t go to hard

Fitness version:

5 rounds 60-70%
Row 400/300 or AD 30/20 calories
40 single unders
FLR on floor 1 min
60m FW--heavy

Tuesday August 12th, 2014

A.
"unbroken"
7 rounds for time.  Each movement must be unbroken for those that can do them. If you don't do them unbroken, start the movement over.

If you can't do them unbroken just complete it as 7 rounds for time.

4 HSPU
5 Squat Clean 135/85#
6 CTB
7 KBS - overhead 70/45

+

B. 

2 rounds for time
30 Squat Clean 95/65#
250m row

Fitness version

A. 

7 RFT

4 perfect push-ups.  Use ring push-ups if you can.

8 goblet squats

6 ring rows

7 KBS -overhead

B. 

2 rounds for time:

20 jump switch lunges

Airdyne 25 calories 

Monday August 11th, 2014

A. back squat @20X1; build to a 10rm.  MUST MAINTAIN TEMPO

B. emom – 12mins
odd – 12 wall balls
even –5-7 CTB chin ups
+

C. 3 rounds for time
Thruster 95# x 10

DU x 40 reps


Fitness:
A. same

B. odd : 8-10 PERFECT rep barbell thruster from the ground.
    even :  5-7 ring rows.

C.
3 RFT
DL x 8 reps   ---moderate weight. Be under control but fast.  May use KB.
Burpees x 12 reps. 

Saturday August 9th, 2014

A.
Build to a tough complex of
1 push press/ 2 split jerk.

rest as needed

B.
white board workout
3 rounds for time
25 kbs 70/45.     overhead swings
25 burpees

rest 12- 15mins

C.
Row 30sec 100% effort
rest 30sec x 4

Fitness version

A. build to a tough 5 in Push Press.  Focus on driving with legs and good bar path. 

B. 3 RFT 

   20 KBS   --overhead swings. Choose a moderate weight. 

   20 burpees

rest 12-15 mins

C. Row 30sec 100% effort

     rest 30sec x 4

Friday August 8th, 2014

Reminder that we will have 6 a.m. class on Friday morning.

A. snatch balance 3×3; rest as needed. moderate weight. 

*do not ride weight down. Be fast and snappy under. Use low loads if necessary. *

B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3. 

*perfect form here. This is prep for C.

C. snatch build to a tough single in several sets 

+

8-10 sets 80-90% effort
4 TGU 55/35 alt hands per rep
30 unbroken DU
2 burpee MU ----sub burpee CTB pull-ups or burpee pull-ups
Row 200m
rest 1min – all sets same pace

*A and B are prep for C. As such these shouldn't be max loads but just some quick accessory work to grease the groove for C. *

Fitness version:

A. OHS work.  3x3.  

*Use PVC and get familiar with the correct bar position. May add light loads if position is perfect. 

B. Hang DB snatch x 12 x 3 sets. 6 reps per arm.  Done as 3R, 3L, 3R, 3L.  Rest 2 minutes between sets. Build to a tough set. 

C. Thurster-   Build to a difficult but doable 5 reps. Start with the barbell on the ground. 

8-10 sets 80%-90% effort. 

4 TGU.  alternate per arm. 

20s jump rope

5 burpees

AD 15 calories

rest 1 minute

Thursday August 7th, 2014

Reminder that tomorrow(Friday) we will have a 6 a.m. class. We will keep this class as long as attendance supports it, so if you want it, then come!


Make up Wednesday's workout or Skill work day.

A. Muscle up or Pull-up skill work.  Ask a coach or assistance with choosing the exercises for this.

B. "Around the world"
6 rounds
1 minute row
1 minute AD
1 minute DU's
1 minute run


\
Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

Wednesday August 6th, 2014

3 sets: 

A1. Bulgarian split squat @30X0; 8/leg;
rest 90sec
A2. DB or barbell row @20X1; 6-8/arm;
rest 90sec
+

every 2 min  for 4 sets :
 90% effort
12-15 GHD sit-ups or anchored sit-ups
FW 60m --heavy DB>

*scale reps or movements to give yourself a short rest. If you blast through the movements, may shorten rest time or add a few reps.

+
5 rounds for time
Row 400m or Run 400m
20 plate over head walk lunges 45/25#

Fitness verison

A1. same as above

A2. same as above

+

Every 2 minutes for 3 sets complete

10 -12 sit-ups sit-ups anchored

FW 60mm--heavy

10-12 Push-up

+

4 rounds for time

Run or Row 400m

20 plate overhead walking lunges  25#/10#.  Use unweighted lunges if necessary. 

Tuesday August 5th, 2014

A. Snatch Tech work - 12 minutes.  Work on what you feel needs work. Do not get too heavy. This should be light work focusing on troublesome areas of the lift.

B. Hang Power Clean below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps. Should not miss. this is not a test, hit your reps and work on technical proficiency. 

+
C. 

4 or 5 sets:
10 bench press - unbroken reps. add per set.
Row 400 m @ 90%
rest 2:30

Fitness version

A. Snatch  Grip Dead Lift @ 21X1.  Build to a tough set of 5 reps. 

4 sets: 

B1. Heavy Russian KBS x 6-8 reps.   Rest 20s

B2. Push-ups x 12-15 reps.  Keep working your depth and form on these.  Rest 2 minutes.

C. 

4 sets: 

Ring Rows x8-10 reps

AD 40/30 calories. @ 90% 

rest 2:30

Monday August 4th, 2014

A. back squat build to a max.   must have two capable spotters for all max attempts. Do not attempt a weight you are not 100% sure about without 2 spotters.

4 sets
B1. double KB or DB front rack squat @43X1; x 5-8; rest 30sec. Note the tempo. Will be tough.
B2. wtd back ext @2022; 6-8; rest 30sec.   Note the tempo. Also may use superman.
B3. FLR on rings 1min; rest 2mins

+

Partner workout

ALL SETS AT 90%.  Learn how to pace and be honest with yourself about it. Just because it isn't 100% is not permission to sandbag it. Push hard at a sustainable pace.

AD

30s P1 

30s P2

x 12.

Fitness version

A. goblet squat -  build to a very tough 5.  Keep perfect form. 

3 sets:

B1. Front Squat  @ 41X1. Work on rack position and perfect tempo. Add load as you can. Rest 30sec. 

B2. Good mornings @ 2021: 6-8; rest 30sec.

B3. FLR on floor 30-45sec: rest 2 minutes

Partner workout:

12 minutes Rower 90% effort. 

25s P1

5s transtition

25s P2

5s transition 

x 12

Saturday August 2nd, 2014

In addition to the 10am class, we will have Open Gym starting at 840

Fitness:

5 rounds for time:
25 cal AD
15 burpees

- aerobic test

Performance: 

A. Snatch build to a tough single.  This is not go for a 1RM at all costs. Just a tough technically sound single.
B. close grip bench press build to a tough single.

rest as needed

Row 500m or Run 400m 90%
Rest 2mins x 8.   Scale to 6 sets if you are not able to keep same pace.

all rows/runs should be same pace.