Wednesday February 12th, 2013

CoreFit

A. Split Jerk (Push Press for beginners)    3 reps x 5 sets.   Rest 2-3 minutes between.  Stay moderate in weight selection to work technique.

 B. scapular pull-ups   5 reps x 5 sets.   Rest 90s between sets


 20 minute AMRAP

5 no push up burpee box jumps
7 wall balls
9 sit-ups



CrossFit:

A1. Split Jerk    2 reps x 5 sets.   Rest 3 minutes between.  Stay moderate in weight selection to work technique.

B. weighted pull-ups @ 20x1    3 reps x 5 sets.   Rest 90s. between


+

7 minute AMRAP @ 90% effort
7 pull-ups
11 wall balls

rest 3 minutes

7 minute AMRAP @ 90%
7 no push up burpee box jumps 24"/18"
11 toes to bar

Tuesday February 12th, 2013

CoreFit
A.   Overhead Squat   5,5,5.   Rest 60s.  Loads will be light. Technique focus.

B. Front Squat  4-6 reps x 4 sets.    Rest 3 minutes.  Use more weight than on January 30th.

+
for time
Row 1k
35 burpees
25 power snatch  65/45#


CrossFit
A. Overhead Squat   10,10,10.    Be conservative with weight selections as rest is short and reps are high.  Rest 2 minutes.

B. Front Squat 2-3 reps.  x 4 sets.  Rest 3 minutes.

+
for time:
75 (90 on tan AD)  calories on Airdyne
50 burpees
25 power snatch  95#/65#

Monday February 11th, 2013

CoreFit
A1. Hang Power Clean   3,3,3,3   rest 10s
A2. Airdyne sprint 10s.    Rest 3 minutes

+

EMOTM
even minutes-   20s double unders or "fast feet" on 45# plate.
odd minutes - 10 KBS- tough



CrossFit
A1. Hang Power Clean. Power Clean  1.1 x 4 sets. rest 10s
A2. airdyne sprint 10s.   Rest 3 minutes

+
EMOTM
even minutes- 20s double unders
odd minutes - 10 KBS

Saturday February 9th, 2013

Home workout:

make up  1 of the following workouts that you missed this week

#1

"death by burpees"
1st minute- 1 burpee
2nd minute- 2 burpees
3rd minute - 3 burpees
and so on until you can't complete the number of burpees within the minute. Your score is total rounds completed plus burpees in the round you don't complete.



OR

#2

20 minute AMRAP
6 hand release push-up
9 sit-ups - make them weighted if you can find an object to hold.
12 walking lunges

OR

# 3
30 -45 mins of getting out in the snow and play.  Do some running, jumping,walking , push-ups, lunges, etc.,   No set rep scheme just keep continuous movement and switch the movements enough so that you can keep things aerobic in nature.


Extra credit
Glute Ham Bridge   3 sets x 10 reps.     http://www.youtube.com/watch?v=jSco-4N0irQ

Side planks  :  3 sets per side for 30-60s.  No rest between sides

Friday February 8th, 2013

CoreFit
A. Snatch Technique.  Barbell or dumbbell


+

20 minute AMRAP

6 push-ups with minimal assistance
9 hanging leg raises
12 walking lunges


CrossFit

A. Snatch Technique.    Barbell or Dumbell



+

20 min AMRAP

6 hand release push-ups
9 toes to bar
12 walking lunges

Thursday February 7th, 2013

CoreFit
4 sets
A1. Press 5-7 reps.  Rest 30s.

 A2. practice double unders for 1 minute.  Rest 3 minutes.


+

Row 800m

15 box jumps 24"/18"

Airdyne 40 calories

15 box jumps 24"/ 18"

Row 800m

CrossFit:
4x
A1. Press 3-5 reps.  Rest 30s

A2. 30s unbroken double unders.   Rest 3 minutes

+

Row 1k

20 box jumps 24"/18"

Airdyne 50 calories

20 box jumps 24"/ 18"

Row 1k

Wednesday February 6th, 2013

CoreFit

A.  Deadlift   3,3,3,3    Rest 3 minutes

+
1st minute-  1 burpee
2nd minute - 2 burpees
3rd minute- 3 burpees
and so on until you reach failure


+

10-12 GHD sit-ups   x 3 sets.   Rest 90s.



CrossFit

A. Deadlift   2,2,2,2   Rest 3 minutes

1st minute-  1 burpee

2nd minute - 2 burpees

3rd minute- 3 burpees

and so on until you reach failure

+

10-12 toes to bar   x 3 sets.   Rest 90s.

Tuesday February 5th, 2013

CoreFit:

A. Pull-up negatives  (start by standing on top of box and in top portion of pull-up, lower yourself as slowly as possible)    Do 3-5 reps x 5 sets and stop just short of failure.  Rest 2 minutes

+

partner workout
8 rounds (P1completes a full round, then p2 complete a full round)

12 KBS - moderate weight

12 weighted sit-ups

Airdyne 15 calories

CrossFit

A. Weighted Pull-ups   3-4 reps x 5 sets.  2 seconds on negative portion.  Rest 2 minutes.

+

partner workout:

10 rounds (P1 completes a full round, then p2 completes a full round)

15 KBS - moderate weight

15 weighted sit-ups 

15 box jumps 24"/18"

Monday February 4th, 2013

CoreFit

A1. Push Press   5,5,3,3.   Rest 20s

A2. Double Unders.  Max reps in 30s.   Rest 3 minutes

+

3 sets  @ 90% effort
2 minutes power clean and push press --moderate to light load. technique focus
rest 2 minute
2 minutes of rowing for calories
rest 2 minutes

CrossFit

A1. Push Jerk - build to a 1RM

A2. Double unders.  Max reps in 30s.  Rest 3 minutes.    x 4 sets.


3 sets @ 90%
2 minutes -power snatch- moderate load ---think ~ 50% of 1 RM with minimum loads being 65#/45#.
rest 2 minutes
2 minutes of rowing for calories
rest 2 minutes



For those wishing to maximize their performance in the Crossfit Open, learning and becoming competent in double unders is the best way to do so at this stage of the year.  It is the only skill you can achieve a much better level of competence in such a short time. Practice for a few minutes every day and I think everyone is capable of becoming competent in these. 

If you have excellent double unders my advice would be to learn to kip your toes to bar.  

As far as improving your health, wellness and getting body composition results, doulbe unders are obviously not crucial to that, so I am only speaking of improvements for the sport of Crossfit. 

Saturday February 2nd, 2013

CoreFit

A. Pull-ups with bands.   3 reps x 5 sets.  Rest 2 mins between.  Use least band assistance as possible to achieve 3 unbroken reps.  


+
20 minute AMRAP
20 thrusters
20 sit-ups
20 burpees



CrossFit:

"Sage"
20 minute AMRAP
20 Thrusters 135#/95#   -  scaling will be provided but these will be HEAVY thrusters for all.
20 chin-ups  - chin over the bar every rep!
20 burpees