Friday, 25 April 2014

WARM UP
5 Rope Climbs, rest 60-90 seconds.
OR
5 rounds for QUALITY, not for time:
4 Knees-to-Elbows (Beginners use a spotter)
4 Strict Pull Ups (Beginners use a spotter)
4 Air Squats
- Rest 60-90 seconds between rounds.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 5 – Choose a weight that is challenging but allows you to perform the first set of 3 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 5 @ 75% HBBS 1RM – Use 03X1 tempo (quick descent, 3 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest 1 minute between each set.

CONDITIONING
5 rounds for time:
5/3 Bar Muscle Ups (#men/#women)
10 Power CleanPush Jerks, 155/100#
200m Run
• 20-minute time limit.  If you are still working on the strength or skill to perform your first Bar Muscle Up, scale down to a substitute suitable to your skill/strength level.

Wednesday, 23 April 2014

How To Get Results When You're Struggling To Make Changes - Dawn Fletcher, Mentality WOD

WARM UP
8 minutes, alternating:
Single Arm Thrusters  (kettlebell)

BEGINNER WEIGHTLIFTING
Press:  3-3-3-3-3-3 – Work up to a 3-Rep Max for the Day, rest 60-90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerk:  7 x 1 – Work up to a Max for the Day, rest 60-90 seconds between each set.

CONDITIONING (Aerobic Capacity)
800m Run
40 Wall Balls, 20/14#
40 Kettlebell Swings, 32/24kg
800m Run
20-minute time limit.

Tuesday, 22 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Weighted Chin Ups (underhand grip)
   b) Hollow Hold
2) 5 minutes – Coach’s choice of dynamic warm up and movement prep.

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 @ 90% of weight used last week – rest 2:00 (before #2)
2) Front Squat:  1 x Max Unbroken Reps @ 100% of weight used for second set of #1 (after 2:00 rest)

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 20 @ 90% of weight used last week – rest 2:00 (before #2)
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 2:00 rest)

CONDITIONING (Local Muscular Endurance Development/Speed Work)
EMOM, as long as possible, for 10 minutes:
3/2 Unbroken Muscle Ups (#men/#women)
3 Touch & Go Power Snatches, 135/90#

• 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 Muscle Ups and Power Snatches…  There will be a 2-Burpee penalty due after both the EMOM and AMRAP for each time you break either of the movements.  If you are still working on the strength or skill to get your first Muscle Up substitute a scaled version of a Ring or Bar Muscle Up.

- Then, with no rest, immediately perform -
As many reps as possible in 5
 minutes:
30 Double Unders

Monday, 21 April 2014

Get Strong First: Your Goals Depend on It – Jen Keck, Juggernaut Training Systems

WARM UP
Muscle Ups / Banded/Rowing/Kneeling Muscle Ups:  5 x 3, rest 90 seconds.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
6 sets:  2 Snatch High Pulls from the Hip + 1 High Hang Snatch

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  7 x 1 – Heaviest possible; work up to a Max for the Day.

CONDITIONING (Benchmark MetCon Test)
Diane
21-15-9 for time:
Deadlifts, 225/155#
15-minute time limit.

Sunday, 20 April 2014

Recovery Day

The 10 Most Important Things to Simplify in Your Life – Joshua Becker, Becoming Minimalist

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, 19 April 2014

* Note:  The Cross Training area of the Samurai Fitness Center will be closed from 9am to 5pm for our Donny Shankle Weightlifting Seminar.  If you did not sign up there is still an awesome fitness benchmark workout programmed for today you can accomplish almost anywhere and at any time you have available.  Really push yourselves on the 5km Run.  Do not go for a leisurely jog.  Get comfortable with being uncomfortable and you'll surprise yourself with how well this longer run goes despite the fact we don't run all that often in our training.

WARM UP
1) 10-15 minutes – Dynamic warm up and/or mobility drills.

CONDITIONING (Endurance Benchmark Test)
5km (3.1mi) Run

MOBILITY
• 15-20 minutes – Mobility drills and cool down stretches. 

Friday, 18 April 2014

The Way You Do Anything… – Elisabeth Akinwale

WARM UP
1) 8 minutes, alternating:
   a) Bar Muscle Ups OR Chest-to-Bar Pull Ups (skill/strength-dependent)
   b) Strict Handstand Push Ups
2) 5 minutes - Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 4 – Choose a weight that is challenging but allows you to perform the first set of 3 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 4 @ 75% HBBS 1RM – Use 05X1 tempo (quick descent, 5 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest 1 minute between each set.

CONDITIONING
Run:  3 x 400m – Rest 1 minute between intervals; make your last sprint the fastest.

Thursday, 17 April 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, 16 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Single Arm Thrusters (kettlebell)
   b) Ring Rows
2) 5 minutes - Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER WEIGHTLIFTING
Push Press:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Push Presses with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerks:  5 x 2 – Work to a Max Double for the Day.

CONDITIONING
EMOM, as long as possible, for 12
 minutes:
3 Touch and Go Power Snatches, 135/90#
Wall Balls, 20/14#
18 Double Unders
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 12 minutes expires.

Why EMOMs?
Jacob Tsypkin explains it perfectly here:

“Firstly, they help the athlete learn how to pace.  When confined to predetermined time period, the athlete will gain an understanding, both conscious and subconscious, of how much work they can do with the given movement in that time period.

Secondly, it allows the athlete to spend time working on trouble movements in a format which keeps the focus exclusively on that exercise, while still providing a challenging stimulus.

Finally, it allows the coach to precisely control volume, intensity, and progression.  This makes it easy to create an effective stressor without causing undue fatigue or soreness, as well as giving the athlete quantifiable progress when the workout is repeated with slight increases to load or volume over a training cycle.”  Readhis full article here.

Tuesday, 15 April 2014

Fear: Part 2 – Lisbeth Darsh, Words With Lisbeth

WARM UP
8 minutes, alternating:
1) Weighted Pull Ups (Beginners substitute Strict Pull Ups with spotter)
2) Hollow Hold

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 – Rest 1:00 after each set.   Choose a weight that is challenging but allows you to perform both sets with perfect form; increase or decrease weight for second set to ensure proper form and explosive ascent out of the bottom.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 1:00 rest).

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 attempt to establish a 20RM – rest 2:00 (before #2).
• Add approximately 5#-10# to last week’s HBBS weight.  Push to get as close to maximal as possible this week.
2) Front Squat:  Max Reps @ 100% of #1 (after 2:00 rest).

CONDITIONING
15-12-9 for time:
Power Cleans, 185/120# (if required, scale to no lower than 60% Clean 1RM)
Deficit Handstand PushUps, 6/4
• 15-minute time cap.

Monday, 14 April 2014

Fear: Part 1 – Lisbeth Darsh, Words With Lisbeth

WARM UP
Muscle Ups / Banded/Rowing/Kneeling Muscle Ups:  5 x 3, rest 90 seconds.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
Deadlift:  5-5-4-3 – Work up to a 3-Rep Max for the Day, rest 60-90 seconds between sets.

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  5 x 2 – Use 5 working sets to work up to a Max Double for the Day.

CONDITIONING
21-15-9
 for time:
Thrusters, 115/80#
• 15-minute time cap.


Rudy Nielsen 3RM Hang Snatch @ 100kg from The Outlaw Way on Vimeo.

Sunday, 13 April 2014

Recovery Day

The Dynamic Duo of Shoulder Impingement – Robert Camacho, Breaking Muscle

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, 12 April 2014

WARM UP
1) 800m Run
2) 5-10 minutes – Dynamic warm up and/or mobility drills.

CONDITIONING
Five rounds for time:
100’ Bear Crawl 

100’ Standing Broad Jumps
• You must perform 3 Burpees after every 5 Broad Jumps.  If you have a 20# vest or body armor, wear it.
From crossfit.com, October 21, 2010:  “Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.  He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.”

MOBILITY
• 10-15 minutes – Cool down and mobility drills.

Friday, 11 April 2014

A Case for the 11th Fitness Domain:  Self-Confidence – Justin Nahama, CrossFit Invictus

WARM UP
1) 8 minutes, alternating:
   a) Toes-to-Bar
   b) Handstand Push Ups 
2) 5 minutes - Coach's of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 3 @ 75% HBBS 1RM – Use 05X1 tempo (quick descent, 5 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest 1 minute between each set.

CONDITIONING
Run:  3 x 400m, rest 90 seconds between intervals.  Attempt to have your last run be the fastest.

Thursday, 10 April 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, 9 April 2014

How to Build the Self-Confidence of a Champion – Gregg Swanson, Tabata Times

WARM UP
1) 8 minutes, alternating:
Single Arm Thrusters  (kettlebell)
2) 5 minutes – Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER WEIGHTLIFTING
Press:  3-3-2-2-1-1 – Work up to a “Max for the Day”, rest 90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
CleanJerk:  5 x 1 – Work up to a Max for the Day in 5 sets.

CONDITIONING
EMOM, as long as possible, for 10 minutes:
7 Unbroken Toes-to-Bar
• 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 HSPU and T2B…  There will be a one-Burpee penalty due for each time you break at the end of the workout.

Tuesday, 8 April 2014

The 2 Reasons People Fail – Geoffrey James, Inc.com

WARM UP
8 minutes, alternating:
1) Weighted Chin Ups
2) Hollow Hold

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 – Rest 1:00 after each set.  Choose a weight that is challenging but allows you to perform both sets with perfect form; increase or decrease weight for second set to ensure proper form and explosive ascent out of the bottom.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 1:00 rest).

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 attempt to establish a 20RM – Rest 1 minute (before #2).
• Add approximately 5-10# to weight used last week for HBBS but do not go heavy enough to fail.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 1 minute rest).

CONDITIONING
3 rounds for total time:
21 Hang Power Cleans, 115/80#
-- Rest 1 minute between rounds.
• 15-minute time limit.  If you do not have high rings available, or if you are still working on the strength to get your first Muscle Up, substitute 12 Chest-to-Bar Pull Ups + 12 Dips each round.  If you have the strength but are working on technique, substitute a Muscle Up progression for reach MU.

Monday, 7 April 2014

We [Don't] Want You! – Anneke Marvin, Driven by CrossFit Temecula South

WARM UP
8 minutes:
Muscle Ups, rest 60-90 seconds between each set.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
Snatch Segment Deadlift (pauses at 1" off the floor, knee, hip and finish/top):  6 x 2; attempt to add weight each set, if able.

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  7 x 1 – work up to a “Max for the Day”, rest 90 seconds between sets.

CONDITIONING
7 rounds for time:
15 Wall Balls, 20/14#
 20-minute time limit.

Sunday, 6 April 2014

Recovery Day

Sleep Quality and Exercise:  Are You in the Dark? – Doug Dupont, Breaking Muscle

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, 5 April 2014

NOTE:  This WOD will take place at 1030 and the location will be the Natatorium on the east side of base.  The pool opens at 1030 so we'll get changed and start the warm-up right away.  Please bring your own swim goggles, towel, and appropriate swim attire.

WARM UP
5 minutes - Coach's choice of dynamic warm-up

CONDITIONING
5 rounds for time:
     50m swim (any stroke)
     20 hand release pushups

Friday, 4 April 2013

WARM UP
1) 8 minutes, alternating:
   a) Toes-to-Bar
2) 5 minutes – Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 2 – Choose a weight that is challenging but allows you to perform the first set of 2 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 2 @ 75% HBBS 1RM – Use 05X1 tempo (quick descent, 5 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest up to 2 minutes between each set.

CONDITIONING
Run:  3 x 400m – Rest 2 minutes between intervals; your goal is to have your fastest interval on the last run.

Thursday, 3 April 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, 2 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Single Arm Thrusters (Kettlebell)
   b) Ring Rows
Then,
2) 5 minutes – Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER WEIGHTLIFTING
Behind-the-Neck Split Jerk:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Jerks with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerks:  5 x 1 – Heavy; work up to a "Max for the Day" in 5 sets.

CONDITIONING
5 rounds for total reps:
1 minute Max Effort Wall Balls 20/14#
30 seconds Max Effort Power CleanPush Jerk, 135/90# (Rounds 1 & 2); 155/100# (Rounds 3 & 4); 175/110# (Round 5)
30 seconds Rest (use this time to change weights between rounds).

Tuesday, 1 April 2014

The Use of Ratios for Weakness Identification and Programming - Jean-Patrick Millette, First Pull

WARM UP
1) 8 minutes, alternating:
   a) Strict Weighted Pull Ups (Beignners perform Strict Pull Ups with a spotter)
   b) Hollow Hold
2) 5 minutes - Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 – Rest 1:00 after each set.  Choose a weight that is challenging but allows you to perform both sets with perfect form; increase or decrease weight for second set to ensure proper form and explosive ascent out of the bottom.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of set #2 (after 1:00 rest).

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 attempt to establish a 20RM – rest 1:00 (before #2).
This is an adaptation week.  Do not go to a true 20RM, but try to get close.  Percentages will vary, but typically somewhere between 65-70% HBBS 1RM is a good place to start.
2) Front Squat:  Max Unbroken Reps @ 100% of #1 (after 1:00 rest).

CONDITIONING
EMOM, as long as possible, for 10 minutes:
3/2 Unbroken Muscle Ups
5 Touch and Go Deadlifts, 225/155#
• 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 Muscle Ups and Deadlifts…  There will be a one-Burpee penalty due for each time you break at the end of the workout.  If you do not have high rings available, or you are still building the strength for your first Muscle Up, substitute 5/3 Chest-to-Bar Pull Ups + 5/3 Dips each round.

Monday, 31 March 2014

WARM UP
8 minutes:
Muscle Ups, rest 60-90 seconds between each set.
OR
8 minutes, alternating:
Pull Ups (Beginners practice Gymnastic Kip in linked video)
Dips (Beginners practice Support Position in linked video)

BEGINNER WEIGHTLIFTING
Deadlift:  3-3-2-2-1-1 – Work up to a “Max for the Day”, rest 90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING


Hang Snatch (just above knee):  7 x 1 – work up to a “Max for the Day”, rest 90 seconds between each set.

CONDITIONING
5 rounds for time:
5 Hang Cleans, 155/100#
10 Wall Balls, 20/14#
• 15-minute time limit.