Friday or Saturday May 30th and May 31st, 2014

Reminder, there is no class Friday, Saturday or Sunday this weekend as we travel to Canton,MA for the CrossFit North East Regionals. 

Fitness and Performance for the weekend:


Friday: 

Full warm-up and really get prepped for :

A. 3 rounds for time :
Run 400m
15 burpees

Record your score.

Once you have recovered:

B.  30s side bridge x 5 sets per side.  Rest as needed between sides



Saturday :

10 sets @ very high effort:

Run 200m
10 walking lunges - add weight if you can*
5 tuck jumps
rest 1 min

*ideas to add weight include - laundry bag, gallon jugs, rocks, babies




Other home workout ideas can involve hill sprints, double unders, etc.,

Thursday May 29th, 2014

Reminder, we are closed Friday, Saturday and Sunday as the coaches are traveling to the North East Regionals.  We will post a home workout

Fitness:

A. Deadlift, 4 reps x 4 sets, rest 2 minutes.

B. AB Wheel Roll-Outs, 8-12 reps x 4 sets, rest 2  minutes.

C. 15 Minute AMRAP of the following:
200 Meter Row
10 Goblet Squats - moderate
200m run or 15 calories on Airdyne
10 Box Jumps - step down

Performance:

Foam roll, mobility, make up Wednesday workout or hit what would be Friday's workout

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Five sets of:
Back Squat x 1 rep
Rest 2-3 minutes between

Build over the course of the five sets to a “heavy” (for today) single. This does not mean try for a PR at all costs. Just build to heavy. We will go for a PR VERY soon. If this is your 4th day in a row don't expect to hit big weights but just try to be solid in technique. 

Wednesday May 28th, 2014

Fitness: 

A. Front Squat @ 30×1, 4 reps x 4 sets @ 60% or moderate weight, rest 1 minute between sets.
Skip this if legs still sore form Murph

B. DB Bent Over Row @ 41×1, 6-8 reps/each x 3 sets, rest 30 seconds between arms.

C. DB Bicep Curls @ 30×1, 8-10 reps x 3 sets, rest 60 seconds.

D. 4 Sets of the following @ High Aerobic Effort:
15 Calorie Airdyne
8 Burpees
Run 200 Meters
Rest 90 seconds between sets.

Performance:

A.
Three sets, not for time, of:
Handstand Push-up practice
L-Sit x 30-45 seconds

(this should be quick and just an opportunity to touch up on these moves. )

B.
Four sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest 2 minutes

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=185

It will be like this but instead of returning the bar to the floor, you will perform the hang clean. You may then dump from the top and reset for the clean. USE THE HOOK GRIP. 

C.
For time:
185/95 lb Hang Squat Clean x 5 reps
Pull-Ups x 20 reps
185/95 lb Hang Squat Clean x 4 reps
Pull-Ups x 15 reps
185/95 lb Hang Squat Clean x 3 reps
Pull-Ups x 10 reps
185/95 lb Hang Squat Clean x 2 reps
Pull-Ups x 5 reps
185/95 lb Hang Squat Clean x 1 rep
Pull-Ups x 5 reps

*If this is too heavy use 60% of your 1RM clean.  It should be heavy but you should be able to do multiple reps in first set. 

If there is time AND you aren't training tomorrow :

Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
D2. Front leaning rest x 30-45 seconds
Rest as needed

Tuesday May 27th, 2014

Fitness:

A. Barbell Strict Press @ 20×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
Go Up in weight from May 7th

B. Weighted Walking Lunges, 6-8/each leg x 3 sets, rest 2 minutes between sets.

C1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 30 seconds.
C2. Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.

D1. Band Tricep Pushdown, 15-20 reps x 3 sets, rest 60 seconds.
D2. Weighted Plank Holds x 45 seconds x 3 sets, rest 60 seconds.

Performance:

A.
3 sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes.  Loading will be light here due to the 6 second descent. Use straps if you have them


+

30 min AMRAP @ 75% effort
Airdyne  - 300 calories
50 no-push -up burps
Row calories for remainder of time

or

Row 200 calories
50 no push-up burps
Airdyne calories for remaining time

Monday May 26th, 2014

"Murph" (Scaled)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank you to all who have dedicated their lives for the freedom of our country. Happy Memorial Day.

Fitness:


Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run


This may be done as a partner WOD with each partner completing the runs and sharing the pull-up, push-up and squat work.

or

For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.

*beginners do this as a partner workout.


Performance:

A.

Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 6 reps @ 4-5% more than was used last Tuesday

+

Murph:

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

You may partition the gymnastics work as you see fit. Most popular is 5-10-15. Do 20 rounds of that to complete the work. Time Cap is 50 mins. Get here early to get your squat work in beforehand.


My preference for those that are not proficient in pull-ups (less than 12- 15 as a a PR) and push-ups would be to do a half- Murph or a partner Murph where you share the gymnastics work portion.

I challenge a duo to do the WOD as partners and try to beat 32 minutes. Both partners do the running and then share the gymnastic work. 

Saturday May 24th, 2014

Fitness:

In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.

Complete the following with your partner:
3 Sets for each Person
60 seconds of  goblet squats
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of Airdyne or Row
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 secondsPerformance:

Performance:

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Toes to Bar x 9-12 reps

B.
7 rounds for time:

10 deadlifts 175#/ 125#

15 wall balls 

time to beat is 7:01.

C. CTB pull-up practice.  Choose between 3 and 7 reps and complete that number per minute for 5 minutes. 

D.
Three rounds for time of:
20 Sit-Ups
50 Double-Unders

Friday May 23rd, 2014

Fitness:

A. 

2 Sets of the following:

AMRAP 10 Minutes of the following:
Run 100 Meters
8 DB Push Press
Airdyne 15 Calories
Rest 5 Minutes between sets
+

B1. Side Bridges, 18 seconds/each side x 3 sets, rest 30 seconds.

B2. DB Upright Row @ 30×1, 10-12 reps x 3 sets, rest 30 seconds.

C. Additional pull-up work. 

Performance:

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Three sets of:
Front Squat x 2 reps
Rest as needed

Thursday May 22nd, 2014

Fitness:

A1. High Bar Back Squat @ 30×1, 4 reps x 3 sets @ 60% or moderate weight, rest 45 seconds

A2. DB Bent Over-Row @ 30×1, 6-8 reps x 3 sets/each side, rest 45 seconds

B. DB Farmer’s Walk x 50 Meters x 3 sets, rest 1:30 between sets.

C. For Time of the following:
Row 400 Meters
21 Burpees
Row 400 Meters
21 Burpees
Row 400 Meters

Performance:

A. Crossover symmetry scap jacked routine. 

B. mobility, stretch etc.,  

Wednesday May 21st, 2014

Fitness: 

A. Deadlift @ 30×1, 3-4 reps x 4 sets, rest 90 seconds.

B. DB Standing Press @ 30×1, 6-8 reps x 4 sets, rest 90 seconds.

C1. DB Thrusters or Barbell Thrusters @ 75/45, 12-15 reps x 4 sets, rest 45 seconds.
C2. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.

D1. DB Tricep Extensions @  8-10 reps x 4 sets, rest 60 seconds.
D2. Weighted Plank Hold x 45 seconds x 4 sets, rest 60 seconds

Performance:

A.
Take 15- 20  minutes to build to a heavy Split Jerk

B. Max reps strict pull-ups in 5 minutes.

C.
Three sets for max reps: Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep). No kipping allowed.
Rest 3 minutes

Tuesday May 20th, 2014

Fitness:

8 Minutes of the following @ 80%
100 Meter Run
8 Deadlifts @ 135/95, 95/65
4 Step Down Box Jumps
+
Rest 4 Minutes
+
10 Minutes of the following @ 80% 

100 Meter Run
10 Kettlebell Swings
10 Walking Lunges
+
Rest 5 Minutes
+
8 Minutes of the following @ 80% Aerobic:
100 Meter Run
8 Burpees
4 Plank-Walk-Outs

Performance:

A.
Skill work of your choice.  L-sits, pistols, etc., 10 minutes

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle and still get 7 to 8 reps. Do not load up the bar and then get 4 reps. That is lame. 

Rest 3 minutes between sets 3-6. The building sets can be less rest.

C.
Partner workout

6 total rounds for time.  1 partner works while 1 rests.
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minute between.