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.