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.

Sunday, 31 August 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, 30 August 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 CONDITIONING
In 2-person teams, as many reps as possible in 20 minutes:
6 Power Cleans, 155/105# – Partner holds weighted bar in front rack.
12 Burpees – Partner holds front leaning rest position.
14 Abmat Sit Ups – Partner lays flat on back with feet held 2-4 inches off ground.
3 Wall Walks – Partner rests.
• One partner completes a movement while the second partner performs the accompanying required hold or position, then switch.  Second partner must be in prescribed position (front rack, FLR, etc.) before any reps from working partner count.  If second partner stops or loses position, reps completed by working partner do not count.  Team score is total reps completed by both partners combined.

INTERMEDIATE CONDITIONING
In 2-person teams, as many reps as possible in 20 minutes:
6 Power Cleans, 185/135# – Partner holds weighted bar in front rack.
12 Burpees – Partner holds front leaning rest position.
14 Toes-to-Bar – Partner hangs from bar.
50’ Handstand Walk – Partner rests.
• One partner completes a movement while the second partner performs the accompanying required hold or position, then switch.  Second partner must be in prescribed position (front rack, FLR, etc.) before any reps from working partner count.  If second partner stops or loses position, reps completed by working partner do not count.  Team score is total reps completed by both partners combined.

SKILL
20 minutes – Snatch Positions Drills:  Introduction for Beginners/review & mastery for Intermediate & Advanced. 

Friday, 29 August 2014

WARM UP (8 minutes)
• 3 rounds:
   1. Strict PullUps 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
1) Push Jerk:  5x5

INTERMEDIATE WEIGHTLIFTING (35 minutes)
1) 5 sets:  3 Power Snatches + 3 Snatch Grip Push Press (behind the neck)
• Start at 55% Snatch 1RM and attempt to work up to a Max for the complex without catching any of the Power Snatches in a “Jumping Jack” position.  Power Snatches should be “Quick Reset” and not Touch-and-Go.
2) High Bar Back Squat:  10x3 @ 76.5% – Use the same weight for all 10 sets.

CONDITIONING
For time:
21 Front Squats, 135/95#
21 Kettlebell Swings, 32/24kg
400m Run
15 Front Squats, 135/95#
15 Kettlebell Swings, 32/24kg
400m Run
9 Front Squats, 135/95#
9 Kettlebell Swings, 32/24kg
400m Run
• 15-minute time limit.

Thursday, 28 August 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, 27 August 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 (50 minutes)
1) Overhead Squat:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Strict Press:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
3) Deadlift:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
4) Front Squat:  5x5

INTERMEDIATE WEIGHTLIFTING (50 minutes)
1) Overhead Squat:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Snatch Balance:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
3) Snatch (full):  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
4) Front Squat:  7x5 @ 72% 1RM – Use the same weight for all 7 sets.

Tuesday, 26 August 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
“Bergeron Open Test”
As may reps as possible in 20 minutes:
50 Wall Balls, 20/14#
50 Double Unders
40 Box Jumps, 24/20”
40 Toes-to-Bar
30 Chest-to-Bar Pull Ups
30 Burpees
20 Power Cleans, 145/100#
20 Jerks, 145/100#
10 Snatches, 145/100#
10 Muscle Ups

BEGINNER STRENGTH/MIDLINE (20 minutes)
5 rounds NOT for time:
500-400-300-200-100m Run

INTERMEDIATE STRENGTH/MIDLINE (20 minutes)
5 rounds NOT for time:
500-400-300-200-100m Row
5 Bench Press, 225/135#
10 Bent Over Rows, 155/95#
15 GHD Sit Ups, touch Floor/Medicine Ball

Monday, 25 August 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 (alternate sets of 1a & 1b until complete with 8 sets; then perform #2)
1b) Snatch Pull:  4x3

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch:  12 minutes to work up to a Max for the Day (no more than 3 misses at any one weight).
2) High Bar Back Squat:  5x7 @ 67.5% 1RM – Use the same weight for all 5 sets.

CONDITIONING
5 rounds for time:
7 Deadlifts, 275/185#
7 Strict Handstand Push Ups
• 17-minute time limit.

Sunday, 24 August 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, 23 August 2014

Reacting vs. Responding:  Training, Technique, and Preparation – Blaine Sumner, Juggernaut Training Systems

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER STRENGTH
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 5RM Front Squat.

INTERMEDIATE STRENGTH
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Front Squat.

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• 20-minute time limit.  Compare time to Saturday, 7 June.
• From crossfit.com April 14, 2009:  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife, Megan, and one-year old son, T.J.

Friday, 22 August 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

STRENGTH (20 minutes)
Pause High Bar Back Squat (3-second pause @ bottom of each rep):  5x3 – Work up to a Max Triple for the Day.

CONDITIONING
“Nicole”
Complete as many rounds as possible in 20 minutes:
400m Run
Max Effort Pull Ups
• Record number of rounds AND number of Pull Ups completed for each round.

Thursday, 21 August 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, 20 August 2014

Exercise vs. Training – CrossFit Ireland

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Strict Press:  3x5 – As heavy as possible; add weight each set, if possible.
1b) Bent Row:  3x8 – As heavy as possible; add weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Snatch:  5x2 @ 80% 1RM – Rest 90 seconds between sets.

CONDITIONING
3 Rounds:
20 Alternating Pistols
10 Hang Power Cleans, 135/90#
• 15-minute time limit. 

Tuesday, 19 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

BEGINNER STRENGTH
High Bar Back Squat:  5x3; attempt to start at a challenging weight and increase weight each set until increasing weight would cause inability to perform three reps with proper form.  Watch this video on how to safely "bail" from a missed Squat.

INTERMEDIATE STRENGTH
High Bar Back Squat:  5x3 @ 75% 1RM

CONDITIONING
For time:
25 Kettlebell Swings, 24/16kg
20 Kettlebell Swings, 24/16kg
60 Double Unders
15 Kettlebell Swings, 24/16kg
45 Double Unders
10 Kettlebell Swings, 24/16kg
30 Double Unders
5 Kettlebell Swings, 24/16kg
15 Double Unders
• 15-minute time limit.  If you do not complete all reps in the time limit, record total reps completed.

Monday, 18 August 2014


WARM UP (12 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  4x7
1b) Single Arm Kettlebell Push Press:  4x5 (each arm)

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) Clean & Jerk:  5x2 @ 80% C&J 2RM – Rest 60 seconds between each set.
2) Split Jerk (from rack):  3x1 @ 100% of #1 – Rest 60 seconds between each set.

CONDITIONING
For time:
40 Wall Balls, 20/14#
• 17-minute time limit.  If you do not complete all reps in the time limit, record total reps completed.  Coach will provide scaled volume of each movement for beginners.

Sunday, 17 August 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, 16 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

BEGINNER WEIGHTLIFTING
15 minutes to establish a 3RM Push Press.

INTERMEDIATE WEIGHTLIFTING
15 minutes to establish a 1RM Snatch.

CONDITIONING
As many rounds as possible in 15 minutes:
8 Front Squats @ 60% FS 1RM
30m/20m Plate Push (10m shuttles), 45#
- Rest 2 minutes between rounds.

Friday, 15 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

STRENGTH
Pause High Bar Back Squat (3-second pause at bottom of each rep):  5x3 – Work up to a Max Triple for the Day.

CONDITIONING
EMOM, as long as possible, for 10 minutes:
4 Unbroken Push Jerks, 135/90#
5 Unbroken Toes-to-Bar
20 Unbroken Double Unders
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.  Keep track of every time you break on the Push Jerks, Toes-to-Bar, and Double Unders…  There will be a one-Burpee penalty due after the 10 minutes expires for each time you break either of the movements.

Thursday, 14 August 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, 13 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

BEGINNER WEIGHTLIFTING
1) Snatch Deadlift:  4x5

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 12 minutes to establish a 2RM Snatch.
2) Snatch:  1x1 @ 95% of 2RM from #1, 1x1 @ 90% 2RM – Rest 90 seconds between sets.

CONDITIONING
3 rounds for total Wall Ball reps each round:
- Against a 3-minute running clock, complete:
400m Run or 500m Row
Max Effort Wall Balls, 20/14#
- Rest 3 minutes between each round.
• Record whether you performed running or rowing each round and also three scores for total Wall Ball shots completed (example:  17/15/20).

Tuesday, 12 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER STRENGTH (20 minutes)
High Bar Back Squat:  7x3; attempt to start at a challenging weight and increase weight each set until increasing weight would cause inability to perform three reps with proper form.

INTERMEDIATE STRENGTH (20 minutes)
1) 15 minutes to work up to a 3RM High Bar Back Squat.
2) High Bar Back Squat:  1x3 @ 95% of 3RM from #1, 1x3 @ 90% 3RM – Rest 90 seconds between sets.

CONDITIONING
As many reps as possible in 12 minutes:
20 Kettlebell Swings, 24/16kg