Saturday, 1 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps) 

STRENGTH
Front Squat:  4x2 @ 80% 1RM – Work up to 80% of your most recent max and then hit four doubles.  Work on the technique & mobility of the movement.  Do not exceed 80%.

CONDITIONING
For time:
1,500m Row
3 miles Bike
1,200m Run

Friday, 31 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
Push Press:  6x2
Start with a comfortable weight and increase each set.  Keep them light enough to be fast but heavy enough to get ready to max out in the near future.  Target 75%-85%.

CONDITIONING
For time:
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
400m Run
6 Cleans (full), 185/115#
6 Muscle Ups
• If you are still working on your first Muscle Up, substitute Muscle Up progressions rather than using a Pull Up/Dip combo.  If the Pull Up/Dip combo is the only progression you have available, perform 6 of each per 6 Muscle Ups.

Thursday, 30 October 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.

Wednesday, 29 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 4 unbroken reps) 
B) 5 minutes:  Movement-specific Warm Up for the Snatch.

BEGINNER WEIGHTLIFTING
1) Snatch Pull:  4x3

INTERMEDIATE WEIGHTLIFTING
Snatch:  4-7 x 1 @ 80% 1RM
Work up to 80% and hit 4 perfect reps in 7 attempts.  If something feels off on the lift, use another attempt to clean it up.  If the first four feel fast and smooth, be done with it.  Do not exceed 80%.

CONDITIONING
For time:
50 Double Unders
20 Thrusters, 100/70#
10 Lateral Bar Burpees
50 Double Unders
15 Thrusters, 100/70#
15 Lateral Bar Burpees
50 Double Unders
10 Thrusters, 100/70#
20 Lateral Bar Burpees

Tuesday, 28 October 2014

WARM UP (18 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Pistols x 5 (each leg)
B) 6 minutes:  Dynamic Warm Up.
C) 5 minutes:  Movement-specific Warm Up for Squat.

STRENGTH
High Bar Back Squat:  4x2 @ 80% 1RM – Concentrate on moving the bar as explosively as possible.  Do not exceed 80%.

CONDITIONING
“Husky DT”
3 rounds for time:
12 Deadlifts, 185/125#
9 Hang Power Cleans, 185/125#
6 Push Jerks, 185/125#

Monday, 27 October 2014

WARM UP (12 minutes total)
A) 6 minutes:  Dynamic Warm Up.
B) 6 minutes:  Movement-specific Prep & Warm Up for Clean & Jerk.

BEGINNER WEIGHTLIFTING
1) Deadlift:  4x5 – As heavy as possible; add weight each set, if possible.
2) Push Press:  4x3 – Choose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk: 4-7 x 1 @ 80% C&J 1RM
Work up to 80% and hit 4 perfect reps in 7 attempts.  If something feels off on the lift, use another attempt to clean it up.  If the first four feel fast and smooth, be done with it.  Do not exceed 80%.

CONDITIONING
Complete as many rounds and repetitions as possible in 14 minutes:
60-Calorie Row
50 Toes-to-Bar
40 Wall Balls, 20/14# (to 10/9’ target)
30 Cleans, 135/95#
20 Muscle Ups
• If you do not have access to a rower you can substitute a 1,000 meter Run.  You won't be able to compare it to your, or anyone else's, "official" score for 14.4 but you'll still get a great workout in and also great training on commonly tested CrossFit movements.

Sunday, 26 October 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, 25 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Movement-specific Warm Up for the Clean & Jerk.

BEGINNER WEIGHTLIFTING
1) Front Squat:  3x3 – As heavy as possible with no misses.
2) Strict Press:  3x3 – As heavy as possible with no misses.

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk Complex:  1 Low Hang Clean (from below knees) + 1 Push Jerk + 1 Split Jerk – 12 minutes to work up to a heavy set with no misses.

CONDITIONING
As many rounds as possible in 30 minutes:
10 Chest-to-Bar Pull Ups
400m Run

Friday, 24 October 2014

WARM UP (15 minutes)
A) 3 rounds, but no more than 8 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Movement-specific Warm Up for the Snatch.

BEGINNER WEIGHTLIFTING
1) Snatch Grip Deadlift:  3x3  As heavy as possible.
2) Snatch Grip Behind-the-Neck Push Press:  3x5  As heavy as possible.

INTERMEDIATE WEIGHTLIFTING
Snatch Complex:  1 Power Snatch + 1 Snatch (full) – 15 minutes to work up to a heavy set with no misses.

CONDITIONING   
3 rounds for time:
60 Double Unders
30 Wall Balls, 20/14#
15 Deadlifts, 245/175#
• 15-minute time limit.

EXTRA CREDIT (with remaining time or after class)
STRENGTH
EMOM for 10 minutes:
1 High Bar Back Squat – Same weight for all rounds (target 83%-88% 1RM).

Thursday, 23 October 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.

Wednesday, 22 October 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement preparation and Warm Up for the Jerk.

WEIGHTLIFTING
1) Push Jerk:  12 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Split Jerk:  12 minutes to work up to a Heavy Single (heaviest possible without any misses).

CONDITIONING
EMOM for 12 minutes:
Minute 1 – 7 Push Jerks (60% of heaviest Jerk from today)
Minute 2 – 45 seconds Hollow Rock
Minute 3 – 5 Muscle Ups or 7 Strict Pull Ups

EXTRA CREDIT (after class)
STRENGTH
High Bar Back Squat:  3x3 @ 90%-95% 1RM; all sets at the same weight.

Tuesday, 21 October 2014

WARM UP (20 minutes total)
A) 3 rounds, but no more than 8 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Dynamic Warm Up.
C) 5 minutes:  Movement-specific Warm Up for Front Squat.

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Front Squat, 155/105#
200m Run (after every round of Front Squats).

Monday, 20 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Dynamic Warm Up for Filthy 50.

CONDITIONING
“Filthy 50”
For time:
50 Box Jumps, 24/20”
50 Jumping Pull Ups (set up bar at mid-forearm when standing with arms extended overhead)
50 Kettlebell Swings, 16/12kg
50 Push Press, 45/35#
50 Wall Balls, 20/14#
50 Burpees
50 Double Unders
• 30-minute time limit.

EXTRA CREDIT (with remaining time or after class)
STRENGTH
Front Squat:  5x5 @ 60%-65% 1RM; perform all sets at the same weight.

Sunday, 19 October 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, 18 October 2014

WARM UP
10 minutes:  Dynamic Warm Up.

CONDITIONING
1) 12 x 200m Run; rest between each interval twice as long as it takes to complete each interval.

2) Recover for 15 minutes (use for set up, mobility, warm up).

3) 5-4-3-2-1 reps for time:
Deadlifts @ 1.5 x Bodyweight
Bench Presses @ Bodyweight
Muscle Ups

Friday, 17 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Frog Stand x 10 seconds
   2. Pistols x 5 (each leg)
B) 8 minutes:  Dynamic Warm Up including movement-specific attention on the Squat.

STRENGTH (20 minutes)
Box Squat:  8x2 – Same weight for all working sets.

CONDITIONING
For time:
30-20-10 Cleans (full), 135/95#
15-10-5 Strict Handstand Push Ups
• 10-minute time limit.

EXTRA CREDIT (with remaining time or after class)
WEIGHTLIFTING
Clean & Jerk Complex:  1 High Hang Clean + 1 Push Jerk + 1 Split Jerk – 15-20 minutes to work up to a heavy set with no misses/failure.

Thursday, 16 October 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 ideas on Active Recovery.

Wednesday, 15 October 2014

WARM UP (10 minutes total)
A) 3 rounds, but no more than 5 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 5 minutes:  Movement-specific Warm Up for the Front Squat.

STRENGTH
Front Squat:  10-8-6-4-2 – Work up to a Heavy Double for the Day (no misses).

CONDITIONING
For time:
50-40-30-20-10 Wall Balls, 20/14#
100-80-60-40-20 Double Unders
• 20-minute time limit.

Tuesday, 14 October 2014

WARM UP (25 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Dynamic Warm Up.
C) 10 minutes:  Movement-specific Warm Up for Power Clean and Medicine Ball Clean.

BEGINNER SKILL / CONDITIONING
With a 20-minute running clock:
Death by Medicine Ball Clean, 20/14#
• “Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc. – Continue for as long as you are able to complete the prescribed reps within the minute, up to 20 minutes.  If you are unable to complete a round prior to reaching 20 minutes, start over at 1 rep.  Continue this pattern until 20 minutes expires.

INTERMEDIATE SKILL / CONDITIONING
With a 20-minute running clock:
Death by Power Clean, 155/105#
• “Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc. – Continue for as long as you are able to complete the prescribed reps within the minute, up to 20 minutes.
• If you are unable to complete 20 rounds with 155/105#, drop the weight to 135/95# and start over at 1 rep.  If you are unable to complete a round prior to reaching 20 minutes with 135/95#, drop the weight to 115/80# and start over.  Continue this pattern (95/65#, 75/50#, etc.) until 20 minutes expires.

Monday, 13 October 2014

WARM UP (15 minutes)
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 8 minutes:  Dynamic Warm Up.

CONDITIONING
For time:
30 Chest-to-Bar Pull Ups
400m Row
15 Overhead Squats, 135/95#
800m Row
15 Overhead Squats, 135/95#
400m Row
30 Chest-to-Bar Pull Ups
• 20-minute time limit.

STRENGTH
High Bar Back Squat:  5x5 @ 60%-65% 1RM; perform all sets at the same weight.

EXTRA CREDIT (if time remains or after class)
SKILL / CONDITIONING
EMOM for 10 minutes:
- Odd:  3 Touch & Go Snatch (full) @ 60% of 1RM
- Even:  5 Muscle Ups

Sunday, 12 October 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, 11 October 2014

WARM UP
A) 3 rounds, but no more than 10 minutes:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
B) 10 minutes:  Dynamic Warm Up to prepare for “Fight Gone Bad”.

CONDITIONING
"Fight Gone Bad Better"
3 rounds for max reps + calories:
1 minute – Wall Balls, 20/14#
1 minute – Power Snatch, 75/55#
1 minute – Box Jumps, 20"
1 minute – Push Press, 75/55#
1 minute – Row for Calories
1 minute – Rest

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.

If your wondering why we are doing Power Snatch instead of Sumo Deadlift High Pull, it’s because I (heart) My Supraspinatus - Dallas Hartwig, MS, PT, http://whole9life.com.

Friday, 10 October 2014

WARM UP
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Movement-specific Warm Up for Clean & Jerks.

BEGINNER WEIGHTLIFTING
1) Clean:  3x5
2) Push Jerk:  3x5

INTERMEDIATE WEIGHTLIFTING
EMOM for 9 minutes:
- 1st minute:  3 Clean & Jerks @ 50# under 1RM.
- 2nd minute:  2 Clean & Jerks @ 40# under 1RM.
- 3rd minute:  1 Clean & Jerk @ 30# under 1RM.

CONDITIONING
For time:
100 Double Unders
Then, 21-15-9:
Kettlebell Swings, 32/24kg
Burpees
Then,
100 Double Unders

EXTRA CREDIT (after class or with remaining time)
STRENGTH
Front Squat:  5x2 @ 90%-95% 1RM; perform all sets at the same weight.

Thursday, 9 October 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, 8 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement-specific Warm Up the Back Squat.

STRENGTH
1) High Bar Back Squat:  3x3 @ 90%-95% 1RM; perform all sets at the same weight.
2) Deadlift:  10-8-6-4-2 – Work up to a 2-rep Max for the Day.

EXTRA CREDIT (after class or with remaining time)
CONDITIONING
Row:  3 x 750m
- Rest 90 seconds between each interval.
OR
Run:  3 x 600m
- Rest 90 seconds between each interval.