Saturday, 1 February 2014

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

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Clean:  3 x 3
1b) Split Jerk:  3 x 3

INTERMEDIATE WEIGHTLIFTING
12 minutes to build to a heavy single Clean & Jerk – “Heavy Single” = Work up to your heaviest weight for this movement without any misses.

CONDITIONING
Partner AMRAP in 15 minutes:
20 Alternating Walking Lunges (10 each leg)
20 V-Ups
100m Run (together)
• Score is both partners’ combined total reps (run counts as one rep per partner).  One person working at a time, splitting up reps as needed.  Team must finish one movement before moving to the next.

Friday, 31 January 2014

CrossFit in Tokyo: Training for Life in the City - Sami Kawahara, Tokyo Weekender

WARM UP 
• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER/INTERMEDIATE STRENGTH
12 minutes to work up to “Max for the Day” for your Deadlift.
• Give yourself three attempts at a given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.

CONDITIONING
EMOM for 20 minutes:
Odd minutes – 1 Deadlift @ 83% of DL “Max for the Day”, then AMRAP of Double Unders with remaining time.
Even minutes – Rest.
• Your score is total pounds lifted plus total Double Unders completed.


Thursday, 30 January 2014

How to Keep a CrossFit Workout Journal - Jerred Moon, End of Three Fitness

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.

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

Wednesday, 29 January 2014

Coaching Tip:  The Importance of Journaling - Becca Borawski Jenkins, Breaking Muscle

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

BEGINNER WEIGHTLIFTING
5 sets:  2 Front Squats + 1 Jerk - choose a weight that challenges you to perform the Front Squat reps with perfect form but athletes will likely be limited by their Jerk weight; challenge yourself to increase the weight every set, if possible.

INTERMEDIATE WEIGHTLIFTING (5 minutes to set up and warm up)
Clean Complex starting in a paused position 2” off the ground:
1 Power Clean + 2 Hang Squat Cleans + 1 Jerk @ 50% Power Clean 1RM (or 42.5% of Clean 1RM)
• Every 90 seconds for 9 minutes perform one Clean Complex.  Increase weight 10/5# every 90-second interval.  Continue until failure or 9 minutes, whichever comes first.  If you fail early, reduce the weight by 20# and then start the process again.

CONDITIONING
Complete as many rounds and reps as possible in 20 minutes:
5 Power Cleans, 145/100#
15 Wall Balls, 20# (to 10’ target)/14# (to 9’ target)


Tuesday, 28 January 2014

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

BEGINNER STRENGTH
High Bar Back Squat:  7-5-3 – choose a weight that challenges you to perform the first 7 reps with perfect form; challenge yourself to increase the weight every set to limit you to the desired decreasing rep range.

INTERMEDIATE STRENGTH
High Bar Back Squat:  7-5-3 @ 80% HBBS 1RM

CONDITIONING
Complete as many reps as possible in 20 minutes (or less):
30 Squats
15 Pull Ups
30 Push Ups
45 Squats
20 Pull Ups
40 Push Ups
60 Squats
25 Pull Ups
50 Push Ups
75 Squats
30 Pull Ups
60 Push Ups
90 Squats

Integrity in Competition:  A Manifesto for Athletes, Coaches, and Judges – Chet Morjaria, Breaking Muscle

Monday, 27 January 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

CONDITIONING
AMRAP in 8 minutes:

- Rest exactly 5 minutes, then –

AMRAP in 8 minutes:
50 Double Unders
• If you do not have high rings available, or you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips for each Muscle Up.  

SKILL
10 minutes to play around with getting inverted, i.e. Handstand Holds, Handstand Push Ups, Handstand Walking, etc.

Sunday, 26 January 2014

Recovery Day

“Mobility vs. Flexibility: What’s The Difference?” – Calvin Sun, CrossFit Level 2 Trainer from CrossFit Invictus in San Diego, CA.

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.

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

Saturday, 25 January 2014

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

CONDITIONING
“Ogar”
AMRAP in 14 minutes:
3 Snatch, 135/95# (can be any type of Snatch)
12 Wall Balls, 20/14#

• If you do not have high rings available, or you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips.  Please visit http://kevinogar.com to learn more about his story and donate to Kevin’s recovery.

SKILL
AMRAP 2 minutes:  GHD Sit Ups
Rest 1 minute
AMRAP 2 minutes:  Hand Release Push Ups


Friday, 24 January 2014

WARM UP
15 minutes max:
1) Coach's choice of dynamic warm up;
2) Junkyard Dog Warm Up;
3) Burgener Warm Up for the Clean.

CONDITIONING
For time:
30 Clean & Jerks, 135/95#

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to “Max for the Day” for your Snatch.
• Give yourself three attempts at a given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.  If you are successful, move to your next higher planned weight, etc., etc.

Thursday, 23 January 2014

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.

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

Wednesday, 22 January 2014

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

CONDITIONING
10-9-8-7-6-5-4-3-2
Snatch @ 75% Snatch 1RM
Box Jump, 30/24”

SKILL
AMRAP 7 minutes of Thrusters:
20 reps @ 45/35#
20 reps @ 65/45#
20 reps @ 95/65#

Tuesday, 21 January 2014

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

CONDITIONING
In 9 minutes, Row 2,000m.
In the remaining time complete as many Ring Dips as possible.
Rest 2 minutes, then -
In 9 minutes, do 100 Burpees.
In the remaining time complete as many Double Unders as possible.
• Score is total Dips + Double Unders.

SKILL
AMRAP 2 minutes:  Toes-to-Bar
Rest 1 minute
AMRAP 2 minutes:  Air Squat

Monday, 20 January 2014

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

BEGINNER STRENGTH
High Bar Back Squat: 3 x 10 – choose a weight that challenges you to perform 10 reps with perfect form.

INTERMEDIATE STRENGTH
12 minutes to determine High Bar Back Squat 10-rep max for the day.

CONDITIONING
For total reps:
4 minutes Max Effort Wall Balls, 20/14#
3 minutes Max Effort Pull Ups
2 minutes Max Effort Handstand Push Ups
1 minute Max Effort Toes-to-Bar

Sunday, 19 January 2014

Recovery Day

“Mobility vs. Flexibility: What’s The Difference?” – Calvin Sun, CrossFit Level 2 Trainer from CrossFit Invictus in San Diego, CA.

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.

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

Saturday, 18 November 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up 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) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

SKILL
Row:  4 x 500m – recovery time between intervals is up to each athlete but all 4 intervals (including rest) must be completed in less than 14 total minutes.

CONDITIONING
21-15-11 for time:
Power Snatch, 75/55#

Friday, 17 January 2014

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
Split Jerk:  5 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:  1 x Clean @ 90% Clean 1RM

CONDITIONING
3 rounds for total reps:
1 minute Max Effort Shoulder-to-Overhead @ 50% 1RM
1 minute Max Effort Chest-to-Bar Pull Ups
1 minute Box Jumps, 24/20”

Thursday, 16 January 2014

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.

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

Wednesday, 15 January 2014

WARM UP
• 12 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

CONDITIONING
AMRAP in 18 minutes:
8 Hang Cleans, 115/75#

SKILL
6 rounds, EACH for distance:
Row 1 minute
Rest 30 seconds

Tuesday, 14 January 2014

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)

SKILL
AMRAP 2 minutes:  Double Unders
Rest 1 minute
AMRAP 2 minutes:  Double Unders

CONDITIONING
For total time:
15 Front Squats @ 65% FS 1RM (taken from the ground)
5 Snatches @ 75% Snatch 1RM
Rest 1 minute, then –

• If you do not have high rings available, or you are still working on getting Muscle Ups, substitute 10 rounds of 3 Pull Ups + 3 Ring Dips for the 10 Muscle ups.

Monday, 13 January 2014

WARM UP
• 12 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) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER WEIGHTLIFTING
Push Jerk:  5 x 5 – choose a weight that challenges you to perform 5 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
EMOM for 9 minutes:
2-3-4-5-6-5-4-3-2 Push Jerks @ 75% Push Jerk 1RM

CONDITIONING
As many reps as possible in 12 minutes on the Ascending Ladder 3-6-9-12-15-etc… (increasing by 3 reps every round):
Decline Push Ups (feet on 24/20” box)
Box Jumps, 20/24”

Sunday, 12 January 2014

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, 11 January 2014

*** There will not be a coached workout this Saturday at 9 a.m. in order to facilitate our Foundations class. ***

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)

CONDITIONING
5 Jerks at 75% Jerk 1RM
40 Double Unders
10 Push Ups
4 Jerks @ 80%
60 Double Unders
20 Push Ups
80 Double Unders
30 Push Ups
3 Jerks @ 85%
100 Double Unders
40 Push Ups
2 Jerks @ 90%

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

Friday, 10 January 2014

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

BEGINNER GYMNASTICS
Strict Pull Ups:  3 x Max Effort – use a spotter.

INTERMEDIATE GYMNASTICS
10 minutes to build to heaviest possible 3-rep Weighted Pull Up.

CONDITIONING
5-10-15-10-5 for time:
Thrusters, 95/65#

Thursday, 9 January 2014

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, 8 January 2014

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

BEGINNER WEIGHTLIFTING
Snatch Balance:  3 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
10 minutes to build to a heavy (but not maximal) Hang Squat Snatch

CONDITIONING
8 rounds for time:
200m Run
3 Hang Squat Snatches @75% of heavy Hang Squat Snatch (from first part of training)

Tuesday, 7 January 2014

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)

BEGINNER WEIGHTLIFTING
Overhead Squat:  4 x 5 – choose a weight that challenges you to perform 5 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
Time Under Tension Overhead Squat:  5-5-5-5 @ 55% OS 1RM – use 5211 tempo (5 second descent, 2 second pause at bottom, 1 second to come up, and 1 second pause at the top before next rep).

CONDITIONING
For time:
1km Run buy-in, then –
5 rounds:
5 Front Squats @ 65% FS 1RM (taken from the ground)