Thursday, 29 January 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 28 January 2015

WARM UP (10 minutes)
50 Bar Facing Hand Release Burpees
• Push slightly harder than last time.

WEIGHTLIFTING (25 minutes)
1) 5 x 1 Snatch ”Second Pull Drill” – Keep weight at, or under, 65% of Snatch 1RM.
• Slowly pull the bar from the just above the knees (shoulders over the bar) to the Power position (torso vertical), pause for 3 seconds, and then return to the above the knee position and complete a Hang Power Snatch.
2) Power Snatch:  5x2 – Reset between Snatches; add weight every successful set but keep the weight moderate, not heavy.

CONDITIONING
Row:  3 x 1,000m (or Run:  3 x 800m, only if rower is not available)
- Rest 2 minutes between intervals.
• You should perform the same movement (rowing or running) you did on Monday, January 19th with your goal being to maintain your 2km rowing pace (or 1 mile running pace) from the 19th across all three intervals.

Tuesday, 27 January 2015

WARM UP (10 minutes)
3 rounds:
10 Dips
100m Run
10 Air Squats
100m Run

CONDITIONING
“Team Power Drill”
In teams of two, alternating over 5 rounds, for total time:
5 Handstand Push Ups
10 Power Cleans, 135/95#
15 Burpees
20 Kettlebell Swings, 24/16kg
25 Wall Balls, 20/14#
• One athlete completes a full round while the other rests, then switch.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING/SKILL
EMOM for 10 minutes (5 rounds):
1st minute:  1 Snatch Balance + 1 Sotts Press + 2 Overhead Squats
2nd minute:  50 Double Unders

Monday, 26 January 2015

WARM UP
Slow 8-minute AMRAP:
12 Overhead Squats, 45/35#
300m Run

WEIGHTLIFTING (17 minutes)
Snatch from the Low Hang (below the knee):  5x1 – As heavy as possible while maintaining good positions and form throughout lift; attempt to add weight each set, if possible.

CONDITIONING
3 rounds for time:
20 Burpees
20 Pull Ups
20 Front Squats, 155/105#
20 Box Jumps, 24/20”
• 25-minute time limit

EXTRA CREDIT (after class, if you have time)
STRENGTH
Front Squat:  3x5 @ 75-80%

Sunday, 25 January 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 24 January 2015

WARM UP (12 minutes)
3 slow rounds:
50 Double Unders
20 Thrusters, 45/35#

WEIGHTLIFTING
20 minutes to work up to a Split Jerk Heavy Single (heaviest possible without any misses).

CONDITIONING
For time:
400m Run
15 Clean & Jerks, 155/105#
400m Run
30 Toes-to-Bar
400m Run
45 Wall Balls, 20/14#
400m Run
45 Kettlebell Swings, 24/16kg
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunges, 155/105#
400m Run

Friday, 23 January 2015

WARM UP
Slow 8-minute AMRAP:
12 Wall Balls
4 Strict Handstand Push Ups

CONDITIONING #1
As many reps as possible in 12 minutes:
15 Snatches, 75/55#
15 Box Jumps, 24/20”
15 Snatches, 95/65#
15 Box Jumps, 24/20”
15 Snatches, 115/80#
15 Box Jumps, 24/20”
15 Snatches, 135/95#
15 Box Jumps, 24/20”
AMRAP Snatches, 155/105# in time remaining.

• Clean up, rest, set up, warm up, and mobility for exactly 15 minutes, then:

SKILL / CONDITIONING #2
24-21-18-15-12-9-6-3 Unbroken reps for time:  Wall Balls @ 30/20#
• In order to go unbroken on every set, you should rest as needed between sets to make sure you can go unbroken on the next set.  If you think you need to scale, reduce the reps over the 8 sets (ex. 16-14-12-10-8-6-4-2), as required.

Thursday, 22 January 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 21 January 2015

WARM UP (8 minutes)
50 Bar Facing Hand Release Burpees
• Nice comfortable pace for the first 30 or so, then turn it up if you feel good or stay where you’re at if your heart rate is too high.

STRENGTH (15 minutes)
Front Squat:  3x3 @ 85-90% 1RM

CONDITIONING
“The Ghost”
6 rounds for total reps or calories of each movement:
1 minute Max Calories – Row
1 minute Max Reps – Burpees
1 minute Max Reps – Double Unders
1 minute – Rest
• Record totals for each individual movement.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
EMOM for 9 minutes:  2 Cleans (full) + 1 Spit Jerk @ 85% C&J 1RM

Tuesday, 20 January 2015

WARM UP
Slow 7-minute AMRAP:
7 Chest-to-Bar Pull Ups
100m Run or 150m Row

CONDITIONING
3 rounds for time:
25 Thrusters, 95/65#
25 Toes-to-Bar
• Strict 15-minute time limit

WEIGHTLIFTING (25 minutes)
1) 1 Pressing Snatch Balance + 1 Overhead Squat:  5x3
2) 1 Snatch Balance + 1 Sotts Press:  5x3

Monday, 19 January 2015

WARM UP (15 minutes or less)
5 slow rounds:
200m Run
15 Shoulder-to-Overhead, 95/65#

WEIGHTLIFTING (15 minutes total; warm up + EMOM)
EMOM for 8 minutes:  1 Snatch (full) @ 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%

CONDITIONING
For time:
2,000m Row (or 1 mile Run, only if rower is not available)

EXTRA CREDIT (after class, if you have time)
STRENGTH
Front Squat:  2x3 – As heavy as possible.

Sunday, 18 January 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 17 January 2015

WARM UP (15 minutes or less)
3 slow rounds:
200m Run
1 Static Box Jump @ 90% max height or more
1 Static Box Jump @ 90% max height or more
5 Pistols (each leg)

STRENGTH
20 minutes to find your 5RM High Bar Back Squat.

CONDITIONING
“Open 14.3”
Complete as many reps as possible in 8 minutes:
10 Deadlifts, 135/95#
15 Box Jumps, 24/20”
15 Deadlifts, 185/135#
15 Box Jumps, 24/20”
20 Deadlifts, 225/155#
15 Box Jumps, 24/20”
25 Deadlifts, 275/185#
15 Box Jumps, 24/20”
30 Deadlifts, 315/205#
15 Box Jumps, 24/20”
35 Deadlifts, 365/225#
15 Box Jumps, 24/20”

Friday, 16 January 2015

WARM UP
Slow 10 minute AMRAP:
15 Hand Release Push Ups
5 “No Push Up” Burpees

WEIGHTLIFTING
“Power Total” (30 minutes total)
1) 3 working attempts (not including warm up sets) to find a 1RM Power Clean – 15 minutes.
2) 3 working attempts to find a 1RM Power Snatch – 15 minutes.
• Work up to 90-95% and then give yourself three solid attempts to go as heavy as you can in both lifts.

CONDITIONING
AMRAP in 7 minutes:
10 Toes-to-Bar
5 Snatches (full), 135/90#

Thursday, 15 January 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 14 January 2015

WARM UP
3 rounds, but no more than 15 minutes:
5 x High Hang Muscle Snatch, 45/35#  
5 x Snatch Balance, 45/35#
5 x Tall Snatch, 45/35#

WEIGHTLIFTING
20 minutes to find your Unbroken 1RM of the following:
1 Snatch (full) + 1 Overhead Squat + 1 Hang Snatch (full) + 1 Overhead Squat

CONDITIONING
16-12-8 for time:
Alternating Pistols
High Bar Back Squats, 165/105#
Strict Handstand Push Ups
• Every round of Squats starts with the bar on the ground.

Tuesday, 13 January 2015

WARM UP
Slow 10 minute AMRAP:
20 Double Unders
15 Hand Release Push Ups

WEIGHTLIFTING
20 minutes to find your Unbroken 1RM of the following Clean & Jerk Complex:
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Clean (full) + 1 Split Jerk

CONDITIONING
AMRAP in 15 minutes:
8 Muscle Ups
12 Box Jump Overs, 30/24”
250m Row (or 200m Run if no rower available)
• Touch on top of box on Box Jump Overs but hips do not have to come to full extension.  Your takeoff (jump) must be off of two feet but you can step down, if desired.  You can jump completely over the box if you choose to do so.  

Monday, 12 January 2015

WARM UP (15 minutes or less)
3 slow rounds:
200m Run
3 Static Box Jumps @ 70% of max height (no steps or rebounding)
5 Strict Handstand Push Ups
3 Static Box Jumps @ 70% of max height (no steps or rebounding)

STRENGTH
20 minutes to find your 1RM Push Jerk.

CONDITIONING
3 rounds for total time***:
10 Deadlifts, 115/75#
10 Hang Power Cleans, 115/75#
10 Thrusters, 115/75#
10 Power Snatches, 115/75#
***EMOM you must perform 3 Burpees, including starting the workout.
• 15-minute time cap.

Sunday, 11 January 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 10 January 2015

WARM UP
4 slow rounds, but no more than 12 minutes:
200m Run

CONDITIONING #1
30-20-10 for time:
Row for Calories (sub 600m Run-400m Run-200m Run if no rower available)
Deadlift, 225/155#
Handstand Push Ups
• 16-minute time cap.
• Standards:
1.       Fully open hip, locked out knees, and shoulders behind barbell required for each Deadlift rep.
2.       CF Regional standard HSPU hand placement required (36” wide x 24” deep).
3.       First HSPU rep of each set starts at the top of a locked out Handstand hold (not with your head resting on the floor).
4.       Feet must touch wall at the top of each HSPU rep.

Rest, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
For time:
100 Wall Balls, 20/14# to a 10/9ft target*
*Every time progress is stopped, the athlete must run 200ft (100ft out and back).
• Strict 12-minute time cap.
• Standards:
1.       Progress is “stopped” whenever there is a no rep, OR the following rep is not caught while transitioning back into a squat. Pauses, fumbles, missed targets, no reps, or ANY lack of smoothness warrants a 200ft run.
2.       If it’s questionable in any way, go for a run.

Friday, 9 January 2015

WARM UP (12 minutes or less)
3 slow rounds:
200m Run
1 Static Box Jump @ 90% or more
1 Static Box Jump @ 90% or more
5 Pistols (each leg)

CONDITIONING #1
3 rounds for time:
100 Double Unders
50ft Handstand Walk (or beginners: 5 Wall Walks)
30 Kettlebell Swings, 32/24kg
50ft Handstand Walk (or beginners: 5 Wall Walks)
• Strict 17-minute time cap.
• Standards:
1.       Start Handstand Walk from where hands were located when you fell if you come down before the full 50ft (if subbing Wall Walks, all returns to the bottom position must be under control).
2.       A finished Kettlebell Swing must include locked out knees and arms, with fully open hips.
3.       Bottom of Kettlebell must be pointing straight up, and be stacked over the body.

Rest, set up, movement prep, and warm up exactly 13 minutes, then:

CONDITIONING #2
For time:
20 Power Cleans, 155/95#
20 Box Jump Overs, 24/20”
20 Overhead Squats, 135/85#
20 Box Jump Overs, 24/20”
20 Thrusters, 115/75#
20 Box Jump Overs, 24/20”
• Strict 12-minute time cap.
• Standards:
1.       Use only 1 barbell.
2.       Athlete must change their own weights, either before or after the Box Jump Overs.
3.       Box JUMP overs, no stepping up onto box allowed.  You may jump completely over the box or onto it and then off.  You may step down.

Wednesday, 7 January 2015

WARM UP
3 rounds, but no more than 12 minutes:
   5 x High Hang Muscle Snatch, 45/35#  
   5 x Butterfly Kip (tight body) OR 5 x Strict Gymnastic Kip (both kips as high as possible)
   5 x Overhead Squats, 45/35#
   10 x Hip Extensions
   5 x Snatch Balances, 45/35#

CONDITIONING
“Amanda”
9-7-5 for time:
Muscle Up
Snatch (full), 135/95#
• Strict 8-minute time cap.
• Standards:
1.       Ring Dip locked out over the TOP of the rings.  Pushing out and back behind the rings will not count.
2.       FULL SQUAT SNATCH.  All the way down, all the way up.  Do not drop the bar before completing 100% of the movement.

WEIGHTLIFTING
Clean & Jerk Ladder Competition
• Rules & Standards:
1.       1-rep Clean & Jerk every 90 seconds with progressively heavier barbells.
2.       There are four starting points (185, 215, 245, 275 for men and 105, 125, 145, 165 for women).
3.       Athletes will be ranked by the weight of their heaviest successful Clean & Jerk.  Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk.  If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.
4.       Men’s Weights (pounds) – 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365
5.       Women’s Weights (pounds) – 105, 110, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210.
6.       You must successfully complete a Clean AND Jerk to move on to the next weight.
7.       Any style clean and shoulder to overhead is acceptable.

Tuesday, 6 January 2015

WARM UP (15 minutes or less)
3 slow rounds:
200m Run
3 Static Box Jumps @ 70% of max height (no steps or rebounding)
5 Strict Handstand Push Ups
3 Static Box Jumps @ 70% of max height (no steps or rebounding)

STRENGTH
20 minutes to find your 1RM Push Press.

CONDITIONING *** Compare to Wed, 5 November ***
For time:
500m Row
100 Double Unders
400m Run

Monday, 5 January 2015

WARM UP
3 rounds, but no more than 15 minutes:
  5 x High Hang Muscle Snatch, 45/35#  
  5 x Strict Handstand Push Ups
  5 x Overhead Squat, 45/35#
  5 x Snatch Balance, 45/35#

WEIGHTLIFTING
20 minutes to find your 1RM Snatch.

CONDITIONING
“CrossFit Games Open 14.2”  ** Compare time to Monday, 3 November **
Every 3 minutes, for as long as possible, complete:

From 0:00-3:00
   2 rounds:
   10 Overhead Squats, 95/65#
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats, 95/65#
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats, 95/65#
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds.

Sunday, 4 January 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 3 January 2015

WARM UP
4 slow rounds, but no more than 12 minutes:
200m Run

WEIGHTLIFTING (25 minutes)
Snatch:  7x1 @ 75-85% 1RM
• Focus on form and speed.  Do not exceed 85%.  Move fast and prime yourself to PR in the near future.

CONDITIONING
For total reps:
AMRAP 4 minutes:
10 Shoulder-to-Overhead, 135/95#
10 Box Jump Overs, 24/20”
- Rest 3 minutes, then:
AMRAP 3 minutes:
10 Shoulder-to-Overhead, 115/75#
10 Box Jump Overs, 24/20”
- Rest 3 minutes, then:
AMRAP 2 minutes:
10 Shoulder-to-Overhead, 95/65#
10 Box Jump Overs, 24/20”

Friday, 2 January 2015

WARM UP
6 slow rounds, but no more than 10 minutes:
200m Run
5 “No Jump” Burpees
1 Static Box Jump @ 90% or more

STRENGTH
Push Press:  4x10 @ 50-60%

CONDITIONING
5 rounds, each for time:
10 Burpees
10 Toes-to-Bar
20ft Handstand Walk – Out
Pirouette
20ft Handstand Walk – Back
Rest 90 seconds between each round
• 20-minute time limit.  Try to keep your times per round consistent over all five rounds.  If you are still working up to Handstand Walking, substitute 5 Wall Walks per round.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Touch & Go Cleans (full) + 1 Jerk after last rep:  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.