Tuesday, 31 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Strict Handstand Push Up x 5 (can be partial range of motion and/or a scaled version)
2) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
3) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice weighted barbell Press; challenge yourself to build up to a weight that limits you to 3 reps with perfect form.

INTERMEDIATE WEIGHTLIFTING
EMOM until failure:
1 Power Jerk + 1 Split Jerk – start at 65% of Jerk 1RM; increase 10/5# every minute.
• Maximum of 15 minutes.  If/when you fail prior to the 15-minute mark, reduce your weight by 20/10#, take an additional minute rest (2 minutes total), and start building up again.  Do not exceed 15 minutes.

CONDITIONING
3 rounds for total repetitions + calories:
1 minute Row for Calories
1 minute Rest

Monday, 30 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
3) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

STRENGTH
As much distance as possible in 4 minutes:
Front Rack Walking Lunges @ 50% of Front Squat 1RM.

CONDITIONING
8-minute AMRAP:
6 Hang Cleans @ 60% Power Clean 1RM.
9 Box Jumps, 24/20”

Sunday, 29 December 2013

Recovery Day

Mobility and Maintenance
• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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, 28 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
Teams of 3 perform the following for time with one athlete working while the other two rest:
Row 1500m (must switch every 250m & all teammates must Row 500m)
75 Thrusters, 75/55#
75 Hang Power Snatches, 75/55#
Row 1500m (must switch every 250m & all teammates must Row 500m)

Friday, 27 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 255/175#
Burpee Box Jump, 24/20”

BEGINNER SKILL
AMRAP 5 minutes:  Double Unders
Score is total Double Unders.

INTERMEDIATE SKILL
AMRAP 5 minutes:  30 Unbroken Double Unders
Only count rounds which you complete 30 Unbroken Double Unders as 1 round.  You must stop after 30 DU’s and rest only as long as needed.  Score is total full rounds.

Thursday, 26 December 2013

WARM UP
• 10-15 minutes - Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
12 minutes to introduce/practice the Split Jerk.

INTERMEDIATE WEIGHTLIFTING
EMOM for 12 minutes:
First 3 minutes:  4 Clean & Jerks, 205/140# (no less than 75% C&J 1RM)
Second 3 minutes:  6 Clean & Jerks, 160/115# (no less than 55%)
Third 3 minutes:  8 Clean & Jerks, 115/80# (no less than 40%)
Final 3 Minutes:  10 Clean & Jerks, 75/55# (no less than 25%)

CONDITIONING
“Haiyan”
For time:
30 Front Squats, 155/105#
Then,
9-6-3
Jerks, 155/105#

Intermediate
30 Front Squats, 135/95#
Then,
9-6-3
Jerks, 135/95#
Chest to Bar Pull Ups

Scaled
30 Front Squats, 95/65#
Then,
9-6-3
Jerks, 95/65#
Pull Ups

Typhoon Haiyan, one of the most powerful storms in history, hit the Philippines on November 8, 2013 leaving behind a catastrophic scene: more than 5,000 dead, almost 24,000 injured and more than 10 million people displaced.  Recovery from the monster typhoon, locally known as Yolanda, will be long and difficult.  In the aftermath of Typhoon Haiyan, AmeriCares has provided more than $5.5 million in aid to help meet the immediate needs of survivors and restore primary health care.  This Holiday season we ask that you consider helping AmeriCares' continued efforts to provide relief to survivors in dire need:  https://secure.americares.org/site/Donation2?df_id=15424&15424.donation=form1

Wednesday, 25 December 2013

*** Merry Christmas! ***

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 Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s 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.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.


Tuesday, 24 December 2013

*** Special Christmas Eve Class Times:  8 a.m. & 3 p.m. ***

WARM UP
• 10-15 minutes - Coach's choice of dynamic warm up.

CONDITIONING
“Samurai 12 Days of Christmas”
1 Power Snatch, 95/65#
9 Box Jumps, 24/20”
10 Wall Balls, 20/14#
11 Kettlebell Swings, 24/16kg
12 Thrusters, 95/65#

• Rep scheme works just like the “12 Days of Christmas” song:  1... 2,1... 3,2,1... 4,3,2,1... 5,4,3,2,1 and so on.


Monday, 23 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"Fran"
21-15-9 of:
Thrusters, 95/65#
Strict 8-minute time limit.

SKILL
10 minutes to find Max Box Jump height.

STRENGTH/EXPLOSIVE (alternating sets; 1a, then 1b, then 1a, etc.)
1a) Deadlift:  3-3-3 – start @ 85% DL 1RM, increase weight each set.
1b) Box Jump:  2-1-2 – sets of 2 reps should be performed at or near 4” below your Max Box Jump set in the “Skill” portion of training; middle set of 1 rep should be at or near your Max Box Jump set in the “Skill” portion of training.
• Complete Box Jump(s) immediately after finishing the previous set of Deadlifts.  Rest for 60-90 seconds between Box Jump and next set of Deadlifts.

Sunday, 22 December 2013

Recovery Day

Mobility and Maintenance
• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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, 21 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
For time:
30-20-10-20-30 reps:
Box Jumps, 24/20"
400m Run after every round.

Friday, 20 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
21-15-9 for time:
Row For Calories
Power Cleans, 135/95#

SKILL
15 minutes to work on the Pistol.  Work on a skill level higher than your normal comfort level.  If you are proficient with the Pistol try them weighted with athlete's choice of weight and implement.

Thursday, 19 December 2013

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 Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s 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.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 18 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
5 sets:  Pausing Snatch Deadlift (pause 2 seconds at knees, mid-thigh, and pockets) + Squat Snatch @ 85% Snatch 1RM
• Dial in the positioning and bar path during the first and second pulls.

CONDITIONING
"Barbara"
5 rounds for total time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
- Rest precisely 3 minutes between rounds.
• Strict 30-minute limit.




Tuesday, 17 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
For time:
Buy-in:  25 Burpees
Then –
3 rounds:
10 Deadlifts, 275/185#
Then -
Cash Out:  25 Burpees

SKILL
12-minute Muscle up Wave:
Minute 1 – Complete 1 Muscle Up
Minute 2 – Complete 2 unbroken Muscle Ups
Minute 3 – Complete 3 unbroken Muscle Ups...
 Continue as long as possible.  When you fail, reset at 1 and continue for the remainder of the 12 minutes.  If you are still working on getting your first Muscle Up, substitute 1 Chest-to-Bar Pull Up + 1 Ring Dip for each (1) Muscle Up.

Monday, 16 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING
1) 3 sets:  3 x 1 Clean Segment Pull (pause at 1”, knee, & hip, then finish) + 1 Clean Pull
2) 3 sets:  2 Fronts Squats + 2 Split Jerks

INTERMEDIATE WEIGHTLIFTING
1) 5 sets @ 75% Clean & Jerk 1RM:  2 Squat Cleans + 2 Jerks
2) 10 minutes to establish a High Bar Back Squat 10RM.

CONDITIONING
3 rounds for time:
15 Push Press, 135/95#
15 Box Jumps, 24/20”
15 Overhead Squats, 135/95#
• No racks.  The bar must be taken from the ground on both lifts.

Sunday, 15 December 2013

Recovery Day

Mobility and Maintenance
• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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, 14 December 2013

*** This Saturday training session will take place at 12:30 p.m. (not 9 a.m.) to facilitate our Foundations class. ***

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
Teams of two perform AMRAP 15 minutes:
5 Snatches, 115/80# (can be either Squat Snatch or Power Snatch)
10 Wall Balls, 20/14#
One athlete completes a full round while the other rests.

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on Dips.  Work on a skill level higher than your normal comfort level.


Friday, 13 December 2013

*** Today's class will start at 5:45 p.m. (not 5:30). ***

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
AMRAP 8 minutes, teams of two perform an Ascending Ladder 3-6-9-12-15… of:
Deadlift, 275/185#
• One athlete does a full round while the other rests.  The second athlete then completes the same rep scheme before the first athlete moves onto the next rung on the ladder.  Example - Athlete 1 does 3 Deadlifts + 3 C2B, 
Athlete 2 does 3 and 3; then Athlete 1 does 6 and 6, Athlete 2 does 6 and 6, etc.

SKILL
AMRAP 2 minutes:  Double Unders
Rest 1 minute
AMRAP 2 minutes:  Double Unders
• Here is a very good BONUS basic jump rope video called "How to Stop Hating the Jump Rope and Learn to Skip Properly" from Breaking Muscle.


Thursday, 12 December 2013

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, 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 Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s 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.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 11 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"Nutts"
15 Deadlifts, 250/175#
25 Box Jumps, 30/24”
100 Wall Balls, 20/14#
400m Run with Plate, 45/25#
** 30-minute time limit. **

• From www.crossfit.com on May 28, 2010:  Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttall.


Tuesday, 10 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

CONDITIONING
EMOM for 30 minutes:
Odd:  15 Burpees
Even:  15 Calories on the Rower

SKILL
Slow Overhead Squat:  10 x 10, 45/35# - work positioning and technique using a 33X1 tempo.
• Take 3 full seconds to go from top of movement to bottom, pause at the bottom for three full seconds, explode out of the bottom, and then pause at the top for 1 full second before beginning the next rep.

Monday, 9 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING (coaches’ note:  limit to 25 minutes)
1) Snatch Balance:  3 x 2
2) High Bar Back Squat:  5 x 3

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  3 x 1 – use the same weight for all 3 sets; use a heavy weight up to, but not more than, 90% Snatch 1RM.
2) High Bar Back Squat:  5 x 3 – use the same weight for all 3 sets; use a heavy weight up to, but not more than, 80% HBBS 1RM.

CONDITIONING
For time:
10 Muscle Ups
100 Double Unders
Strict 15-minute time limit. 



Sunday, 8 November 2013

Recovery Day

Mobility and Maintenance
• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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, 7 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on the Pistol.  Work on a skill level higher than your normal comfort level.

CONDITIONING
Teams of 3 (one works, two rest) perform 3 rounds for time:
50 Power Cleans, 135/95#
1500m Row (must switch every 250m; each athlete must row 500m total)

Friday, 6 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on getting inverted – i.e. the Handstand and/or Handstand Push Ups.  Work on a skill level higher than your normal comfort level.

CONDITIONING
Tabata - 8 Rounds of 20 seconds work, 10 seconds rest at each station:
Row (for calories)
Box Jump, 24/20#
Deadlift, 225/155#
Complete all 8 rounds (4 minutes) of Rowing before moving to Box Jumps, and so on...  Score is total reps for each individual station.  If you do not have 10/12kg kettlebells, use 45/30# dumbells.