Tuesday, 29 July 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   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% of 3RM – Rest 90 seconds between sets.

CONDITIONING
Run:  4 x 400m
Run at 105-110% of your mile pace.  Rest 30 seconds between intervals.

Monday, 28 July 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 (24/16 kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x3 – As heavy as possible; add weight each set, if possible.
1b) Push Up/Dip/Weighted Dip:  3x8 – Choose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 15 minutes to work up to a 2RM Clean & Jerk.
2) Clean & Jerk:  1x1 @ 95% of 2RM from #1, 1x1 @ 90% – Rest 90 seconds between sets.

CONDITIONING
As many reps as possible in 12 minutes:
3 minutes Double Unders
3 minutes Wall Balls, 20/14#
2 minutes Double Unders
2 minutes Wall Balls, 20/14#
1 minute Double Unders
1 minute Wall Balls, 20/14#

Sunday, 27 July 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, 26 July 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 5RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
“2014 CrossFit Games Regional Event 4”
21-15-9-6-3 
for time:
Front Squat, 195/125#
Bar Facing Burpees
20-minute time limit.  Compare score to Saturday, 31 May.

Friday, 25 July 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 (24/16 kg)

STRENGTH
20 minutes to establish a 3RM Front Squat.

CONDITIONING
3 rounds for time:
400m Run
21 Kettlebell Swings, 24/16kg
50 Double Unders
15-minute time limit.

Thursday, 24 July 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, 23 July 2014

WARM UP
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) Strict Press:  3x5
2) Bent Over Row:  3x8

INTERMEDIATE WEIGHTLIFTING
1) 14 minutes to establish a 2RM Snatch.
2) Snatch:  1x1 @ 95% Snatch 2RM from #1, 1x1 @ 90% – Rest 90 seconds between sets.

CONDITIONING
21-15-9 
for time:
Wall Balls, 20/14#
Hang Power Cleans, 100/65#
15-minute time limit.

Tuesday, 22 July 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 (24/16 kg)

STRENGTH
20 minutes to establish a 1RM High Bar Back Squat.
• Once you reach the 80-90% range of your goal weight, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat.  If you are projecting 300#, walk out with 315-330#.  After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.  If you have not missed an attempt you may go slightly over the time limitation.

CONDITIONING
For time:
100 Burpees
Strict 12-minute time limit.

Monday, 21 July 2014

WARM UP
• 5 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-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:  3x5
1b) Single Arm Kettlebell Push Press:  3x5

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to work up to a 2RM Clean & Jerk.
2) Clean & Jerk:  1x1 @ 95% 2RM from #1, 1x1 @ 90% 2RM – Rest 90 seconds between these two sets.

CONDITIONING
800m Run
Rest 2 minutes
800m Run
If you know your 1-mile time, run these at 105-110% of your mile time.  For example, 7:00 mile time = 3:30 for 800m.  So, 3:30/1.1 = 3:10.  If you do not have a mile time, aim to run both at 90% Maximum Perceived Effort.

Sunday, 20 July 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, 19 July 2014

WARM UP
• 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 (24/16 kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 3RM Push Jerk.
2) 12 minutes to establish a 3RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
For time:
400m Run
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
21 Lateral Burpees (over bar)
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
21 Lateral Burpees (over bar)
7 Power Snatches, 100/65#
7 Overhead Squats, 100/65#
400m Run
20-minute time limit.

Friday, 18 July 2014

WARM UP
• 5 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (arch-to-hollow swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

STRENGTH
1) High Bar Back Squat:  1x5 @ 70% HBBS 1RM, 2x5 @ 75%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
5 rounds for total distance + total reps:
1 minute Plate Push, 45# (25’ sections)
1 minute Strict Pull Ups
1 minute Rest

Thursday, 17 July 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 July 2014

WARM UP
• 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 (24/16 kg)

BEGINNER WEIGHTLIFTING
1) Snatch Deadlift:  3x3

INTERMEDIATE WEIGHTLIFTING
Hang Snatch:  5x2 @ 80% Hang Snatch 2RM.

CONDITIONING
200m Run
Rest 1 minute
400m Run
Rest 2 minutes
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
If you know your 1-mile time, run these at 100% of your mile time.  For example, 7:00 mile time = 0:52 for 200m; 1:45 for 400m; 3:30 for 800m.  If you do not have a mile time, aim to keep all runs the same pace.  The 200m at the start should match the 200m at the end.

Tuesday, 15 July 2014

WARM UP
A) 5 rounds:
   1. Kip Attempts x 3 (scale to ability; hollow-to-arch swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
B) 3 rounds:
   1. Tuck L-Hang x 10 seconds
   2. Kettlebell Swings x 10 (16/12kg)

STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x5 @ 70%, 2x5 @ 75%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
 For time:
100 Double Unders
50 Burpees
50 Kettlebell Swings, 24/16kg
100 Double Unders
15-minute time limit.

Monday, 14 July 2014

1) Flexibility – Box Shoulder Stretch:  3 x 30 seconds
2) Static Shaping
   a) Front Straight Body Box Hold:  2 x 60 seconds
   b) Back Straight Body Box Hold:  2 x 60 seconds
   c) 30 Degree Handstand Hold:  3 x 20 seconds
3) Skills and Drills –Feet-in-Rings Muscle Up Drills:  3x5
4) Conditioning – 1 x Max Effort Handstand Walk

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x5
1b) Push Up/Dip/Weighted Dip:  3x8 – Chose the most difficult movement you can complete the reps unbroken.

INTERMEDIATE WEIGHTLIFTING
Split Jerk (from rack):  5x2 @ 80% of Split Jerk 2RM.

CONDITIONING
5 rounds for time:
5 Hang Squat Cleans, 175/120#
15-minute time limit.

Sunday, 13 July 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, 12 July 2014

1) Flexibility – Box Hamstring Stretch:  4 x 20 seconds
2) Skills and Drills – Arch-to-Hollow Snap Med-Ball Throws:  3x15, 20/14# @ 10 feet from wall
3) Conditioning

   a) Pull Up Pull Overs:  3x5
   b) Seal Walk:  2 x 30 feet

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

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
Run:  6 x 400m – Rest 1 minute between each interval.
If you know your 1-mile time, run these at 95% of your mile time.  For example, 7:00 mile time = 1:45 for 400m.  Then, 1:45/0.95 = 1:50 pace for 400m.  Each 400m should take you 1:50.  If you do not have a mile time, run these at 85-90% of your maximum perceived effort.

Friday, 11 July 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping
   a) 30 Degree Handstand Hold:  3 x 30 seconds
   b) Hands and Feet Hollow Hold:  2 x 60 seconds
3) Skills and Drills – Max Effort Bar Muscle Ups; 
focus on driving both shoulders over the bar at the same time; if your Bar Muscle Ups aren’t there yet, do Max Effort Chest-to-Bar with the big Arch-to-Hollow swing that we’ve been practicing.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x5 @ 65%, 2x5 @ 70%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%

CONDITIONING
Complete as many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatches, 75/55#

Thursday, 10 July 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 July 2014

1) Flexibility
   a) PVC Shoulder Raises:  3x5, attempt to raise higher each time
   b) Deep Couch Stretch:  4 x 30 seconds; each pose, each leg
2) Skills and Drills – Pull Up Levers:  3x8
3) Conditioning
   a) Hollow Rocks:  For 4:00, 20 seconds On/10 seconds Off
   b) Arch Rocks:  For 4:00, 20 seconds On/10 seconds Off

BEGINNER WEIGHTLIFTING (alternating sets)
1b) Single Arm Kettlebell Overhead Press:  3 x 8 (each arm)

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Hang Snatch (just above knee) 2RM.

CONDITIONING
21-15-9 
for time:
Strict Pull Ups
Alternating Front Rack Lunges, 135/90#
15-minute time limit.  Compare your time or reps completed to Wednesday, 4 June.

Tuesday, 8 July 2014

1) Static Shaping – Hands and Feet Hollow Hold:  3 x 40 seconds
2) Skills and Drills – Handstand Walk:  3 x 30’
3) Conditioning – Arch-to-Hollow + Chest-to-Bar + Bar Muscle Up Complex:
  3x3; if at any point you regress to doing one-elbow-at-a-time “Muscle Ups” replace the final Muscle Up with a Chest-to-Bar; all three movements, three times in a row without dismounting the bar, counts as one set.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x3 @ 70%, 1x2 @ 80%, 1x2 @ 90%, 1x1 @ 95%, 1x1 @ 102.5% – Use your most recent HBBS 1RM; do not exceed 102.5% on your last set.
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 65%, 2x5 @ 70%

CONDITIONING 
As many reps as possible in 9 minutes:
6 Burpees
6 Ring Rows
9 Burpees
9 Ring Rows
12/12
15/15… etc… until 9 minutes elapses.

Monday, 7 July 2014

What Type Of Athlete Do You Want To Be? - Dawn Fletcher, Mentality WOD

WARM UP
1) Flexibility – Box Shoulder Stretch:  4 x 30 seconds
2) Skills and Drills – Feet in Rings Muscle Up Drills:  3x5
3) Conditioning
   a) Pull Up Pull Overs:  2x5

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Single Arm, Single Leg Kettlebell Deadlift (ipsilateral):  3x8 (each leg)
1b) Single Arm Kettlebell Bench Press:  3x8 (each arm)

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 2RM Split Jerk (from rack).
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

CONDITIONING
For time:
800m Run
40 Wall Balls, 20/14#
40 Kettlebell Swings, 32/24kg
800m Run
• 20-minute time limit. 

Sunday, 6 July 2014

What Type Of Athlete Do You Want To Be? - Dawn Fletcher, Mentality WOD

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, 5 July 2014

1) Static Shaping
   a) Front Straight Body Box Hold:  2 x 60 seconds
   b) Back Straight Body Box Hold:  2 x 60 seconds
   c) 30 degree Handstand Hold:  3 x 20 seconds
2) Skills and Drills – Pull Up Pull Overs:  2x5

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 1RM Split Jerk.
2) 12 minutes to establish a 1RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
4 rounds for time:
400m Run
25 Alternating Lunges
• 20-minute time limit. 

Friday, 4 July 2014

** HAPPY INDEPENDENCE DAY! **

Our normally scheduled 1730 (5:30pm) class will be replaced by a 0900 (9am) class on Independence Day.  Don't forget to wear Red, White, & Blue!

WARM UP
1) Flexibility – Deep Couch Stretch:
  2 x 30 seconds each pose, each leg
2) Active Shaping
   a) Handstand Shoulder Shrug:  2 x 30 seconds
   b) Chin-to-Toes Handstand Hold Wall Shift:  2 x 30 seconds
3) Skills and Drills – Arch-to-Hollow + Chest-to-Bar + Muscle Up Complex:  1 x Max Effort

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 65% HHBS 1RM, 1x5 @ 70%, 1x5 @ 75%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
15-12-9 for time:
• 15-minute time limit.