Wednesday, 24 September 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

STRENGTH (15 minutes)
Pause Front Squats (Hold the bottom position for 10 seconds):  3x3 – Heaviest possible.

CONDITIONING
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
• One set consists of all 12 reps.  Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Tuesday, 23 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
For time:
1 mile Run
50 Wall Balls, 20/14#
40 Box Jumps, 24/20”
30 Burpees
20 Power Snatches, 95/65#
• 30-minute time limit.

Monday, 22 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

STRENGTH
High Bar Back Squat:  20 minutes to work up to a 1RM.

BEGINNER CONDITIONING
400m Run
2 minutes –Max Effort Burpees
400m Run
2 minutes –Max Effort Burpees
• This will be completed as one continuous effort without stopping. 

INTERMEDIATE CONDITIONING
Row:
500m – Easy
500m – Hard
500m – Easy
500m – Hard
• This will be done in one 2,000m set without coming off the rower.  The “Easy” 500m should be at your 5km pace.  The “Hard” 500m should be at, or just below, your 2km pace.

Sunday, 21 September 2014

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, 20 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
Partner “DT”
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• One athlete completes all of the Deadlifts, Hang Power Cleans, and Push Jerks, then passes off to the other athlete who completes all the reps.  That counts as one full round.  If you do not have a partner, complete “DT” as an individual but rest 1:1 (work:rest) between rounds.

Friday, 19 September 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER WEIGHTLIFTING (30 minutes)
1) Front Squat:  4x3
2) EMOM for 14 minutes:
- 1st minute:  8 Alternating Kettlebell Snatches (4 each arm)
- 2nd minute:  6 Dips

INTERMEDIATE WEIGHTLIFTING (30 minutes)
1) EMOM for 10 minutes: 1 Front Squat @ 85-95% of 1RM; same weight for all sets.
2) EMOM for 14 minutes:
- 1st minute:  Power Snatch + Hang Snatch + Snatch (athlete’s choice of weight, adjust as necessary)
- 2nd minute:  3-6 Muscle Ups (or MU progressions) OR 6 Chest-to-Bar Pull Ups

CONDITIONING
Complete the following for quality, NOT for time:
20 Weighted Sit Ups (athlete’s choice of weight; anchored feet)
150m Single Kettlebell Baby Carry, 32/24kg (hold KB in crossed arms on your chest)
20 GHD Sit Ups
150m Single Kettlebell Baby Carry, 32/24kg (hold KB in crossed arms on your chest)
20 Weighted Sit Ups (athlete’s choice of weight; anchored feet)
200m Double Kettlebell Farmers Carry, 32/24kg

Thursday, 18 September 2014

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.

Big thanks to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 17 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

STRENGTH (45 minutes)
1) Jerk (from a rack):  15 minutes to work up to a 1RM.  This can be your best attempt at Split, Squat, or Push Jerk but should be whichever allows you to move the most weight.
2) High Bar Back Squat:  15 minutes to work up to a 5RM.
3) Front Squat:  15 minutes to work up to a 5RM.

EXTRA CREDIT (After class, only if you have the time and energy.)
ACCESSORY WORK
With a partner, complete 2 rounds, not for time:
20 Deadlifts, 185/135#
20 Sumo Deadlifts, 185/135#
20 Stiff Leg Deadlifts, 185/135#
20 Double Russian Kettlebell Swings, 32/24kg
• One partner completes all 20 reps of a movement while the other rests, then switch.  If you don't have a partner, rest as long as it takes you to complete a movement before moving on to the next movement.

Tuesday, 16 September 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER WEIGHTLIFTING (complete 1a/1b using alternating sets, then #2)
1a) Deadlift:  4x5 – As heavy as possible; add weight each set, if possible.
1b) Push Ups OR Dips OR Weighted Dips:  4x8 – Choose the most difficult movement you can complete all reps unbroken.
2) Establish a Max set of Unbroken Medicine Ball Cleans, 20/14#

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) Establish a Max set of Unbroken Touch & Go Squat Cleans, 165/115#
- Rest 3 minutes, then:
2) Establish a Max set of Unbroken Touch & Go Squat Cleans, 185/130#
- Rest 3 minutes, then:
3) Establish a Max set of Unbroken Touch & Go Squat Cleans, 205/145#
• No resting on the ground or in the hang.  Resting in the front rack is OK.

CONDITIONING
“Cement Mixer”
7 rounds, starting at the top of every 3 minutes:
400m Run
• Record times for every round. If you don’t complete the round before the 3 minutes elapses, record how many T2B you performed.

Monday, 15 September 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER STRENGTH
1) High Bar Back Squat:  3x8, 1x5, 2x2, 1x1
2) Front Squat:  3x7

INTERMEDIATE STRENGTH (25 minutes)
1) High Bar Back Squat:  15 minutes to work up to a 7RM.
2) Front Squat:  10 minutes to work up to a 7RM.

CONDITIONING
“The Chief”
5 rounds:
As many rounds as possible in 3 minutes:
3 Power Cleans, 135/95#
- Rest 1 minute between rounds. Your score is total rounds.  Only full rounds count.

Sunday, 14 September 2014

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, 13 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

CONDITIONING
As many reps as possible in 31 minutes:
8 Thrusters, 155/105#
6 Rope Climbs, 15’ ascent
11 Box Jumps, 30/24”

• This is a Partner WOD – Partner #1 will perform the work listed above.  Partner #2 will run 400m with a 45/25# sandbag (you can substitute a bumper plate, dumbbell, kettlebell, or other implement of the correct weight).  Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.  Score is your total # of reps.  If you do not have a rope, or you are still working on your Rope Climbs, substitute 4 Pull Ups + 4 Knees-to-Elbows + 4 Air Squats per ascent.
• This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011.  It is 31 minutes long—one minute in remembrance of each hero.  The rep scheme is 8-6-11 — the date of their ultimate sacrifice.  Finally, this is a partner WOD.  The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.  We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.”  This is how we can honor those that gave all in the name of freedom.

Friday, 12 September 2014

WARM UP (12 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER STRENGTH

INTERMEDIATE STRENGTH (30 minutes)
High Bar Back Squat:  10x3 @ 80% 1RM – Use the same weight for all 10 sets.

CONDITIONING
3 rounds for time:
25 Calorie Row
• 18-minute time limit. 

Thursday, 11 September 2014

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.

Big thanks to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 10 September 2014

WARM UP (12 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH
1) Deadlift:  15 minutes to work up to a Heavy Single (this ends/is completed when you miss a lift or time expires).
2) Front Squat:  5x5

INTERMEDIATE STRENGTH (30 minutes)
1) Deadlift:  15 minutes to establish a 1RM (no more than 3 missed attempts at any one weight).
2) Front Squat:  7x5 @ 75% 1RM – Use the same weight for all 7 sets.

CONDITIONING
EMOM for 7 minutes:
3 Cleans (full) – You choose your weight; 65-70% of your Clean 1RM (or more) is a good target weight for those with a well established Clean 1RM.

Tuesday, 9 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

BENCHMARK TEST
For time:
500m Row – As Fast As Possible

CONDITIONING (EXACTLY 15 MINUTES AFTER STARTING ROW – REST/MOBILITY)
“Strict Press Biathlon”
For time:
800m Run
21 Unbroken Strict Press, 115/75#
800m Run
18 Unbroken Strict Press, 115/75#
800m Run
15 Unbroken Strict Press, 115/75#
• 20-minute time limit.  A 200m Run penalty must be completed any time the Strict Press is broken. 

Monday, 8 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH

INTERMEDIATE STRENGTH (15 minutes)
High Bar Back Squat:  5x7 @ 70% 1RM – Use the same weight for all 5 sets.

CONDITIONING
“Karabel”
10 rounds for time:
3 Power Snatches, 135/95#
15 Wall Balls, 20/14#
• 18-minute time limit.

Sunday, 7 September 2014

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.

Big thanks to CrossFit Invictus for your excellent guidance on Recovery.

Saturday, 6 September 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
5 rounds for time:
800m Run
30 Kettlebell Swings, 32/24kg
30 Pull Ups
• 45-minute time limit.

Friday, 5 September 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH
Front Squat:  7x3

INTERMEDIATE STRENGTH (25 minutes)
Front Squat:  10x3 @ 76.5% – Use the same weight for all sets.

CONDITIONING
5 rounds for time:
14 Kettlebell Walking Lunges, 16/12kg
• 15-minute time limit.

Thursday, 4 September 2014

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.

Big thanks to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 3 September 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER STRENGTH
1) High Bar Back Squat:  5x5 – As heavy as possible; add weight each set, if possible.
2) Deadlift:  12 minutes to work up to a Heavy Triple (heaviest 3-rep possible with no misses).

INTERMEDIATE STRENGTH (30 minutes)
1) High Bar Back Squat:  7x5 @ 72% 1RM – Use the same weight for all 7 sets.
2) Deadlift:  12 minutes to work up to a Heavy Triple (heaviest 3-rep possible with no misses).

CONDITIONING
EMOM for 14 minutes:
Odd:  7 Deadlifts, 70% of Heavy Triple
Even:  200m Run

Tuesday, 2 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

SKILL / PACING
Every 75 seconds for 5 minutes:
25 Double Unders (100 total Double Unders)

CONDITIONING
For time:
60 Clean & Jerks, 135/95#
• 14-minute time limit.

Monday, 1 September 2014

Happy Labor Day!  The coached class will happen at 0900 (instead of 1730)!

WARM UP (12 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER WEIGHTLIFTING (alternate 1a/1b until both are complete, then perform #2)
1b) Deadlift:  4x3
2) Front Squat:  3x7

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch:  12 minutes to work up to a 1RM.
2) Front Squat:  5x7 @ 67.5% 1RM – Use the same weight for all 5 sets.

CONDITIONING
For time:
1km Row
50 Thrusters, 45#
• 13-minute time limit.