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.

Sunday, 30 March 2014

Recovery Day

Are You Foam Rolling All Wrong? – Christine Yu, DailyBurn

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, 29 March 2014

Coaching Roundtable CrossFit Open 14.5:  Tips & Advice - Tabata Times

WARM UP / MOVEMENT PREP
1,000m Row @ 60%
5 Thrusters, 85/60#
10 Double Unders
500m Row @ 75%
5 Thrusters, 95/65#
10 Double Unders
250m Row @ 85%
5 Thrusters, 105/70#
10 Double Unders
250m Row @ 90%
5 Thrusters, 115/75#
10 Double Unders

MOBILITY
10 minutes MAXIMUM – Athlete's choice of Overhead Position, Front Rack Position, and Squat Position mobility drills. 

*** Start Open 14.5 no more than 3-5 minutes after completing Warm Up, Movement Prep, & Mobility; recover completely but do not allow yourself to get cold.

CONDITIONING
21-18-15-12-9-6-3 reps for time:
Thrusters, 95/65#
Bar Facing Burpees


*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.5 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 29nd from 8:30 am to 11:30 am.  Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.  We plan to keep judging until everyone is done.  Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.  EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout.  If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com.  Please be on time and have a waiver on file! 3, 2, 1, Go! ***

Friday, 28 March 2014

• 10 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER STRENGTH
Push Press:  2-2-2-2 – Choose a weight that is challenging but allows you to perform the first set of 2 Push Presses with perfect form; attempt to increase weight each set.

INTERMEDIATE STRENGTH
Push Press:  2-2-2-2 @ 90% Push Press 1RM (or 125% of your Press 1RM if you don’t know your Push Press 1RM).

CONDITIONING
As many reps as possible in 12 minutes:
3 Thrusters, 100/65#
6 Thrusters, 100/65#
6 Bar-Facing Burpees
9 Thrusters, 100/65#
9 Bar-Facing Burpees
12 Thrusters, 100/65#
12 Bar-Facing Burpees
Etc... Continue to increase both movements by 3 until 12 minutes expires.

Thursday, 27 March 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, 26 March 2014

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

BEGINNER WEIGHTLIFTING
1) Hang Cleans:  3 x 3
2) Clean Pulls:  3 x 3

INTERMEDIATE WEIGHTLIFTING
1) 7 minutes to work Hang Cleans up to 70% Clean 1RM
2) EMOM for 6 minutes:  5 Hang Cleans @ 70% Clean 1RM

CONDITIONING
AMRAP in 12 minutes:
10 Box Jumps, 24/20”

• If you do not have a set of high rings available, or if you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Dips for every Muscle Up to work on building the strength required to perform a Muscle Up.  If you are good to go on the strength but want to work a skill portion of the Muscle Up (e.g. an efficient kip or the transition), substitute one Muscle Up Progression per round.

Tuesday, 25 March 2014

WARM UP
• 8 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER WEIGHTLIFTING
7 sets:  1 Push Jerk + 1 Split Jerk – Choose a weight that is challenging but allows you to perform the first set of 2 Jerks with perfect form; attempt to increase weight each set.

INTERMEDIATE WEIGHTLIFTING
1) 6 minutes to work Push Jerks & Split Jerks up to 80% of heaviest Jerk 1RM
2) EMOM for 8 minutes:  1 Push Jerk + 1 Split Jerk @ 80% of heaviest Jerk 1RM

CONDITIONING
For time:
100 Hand Release Push Ups
50 Kettlebell Snatches (25 each arm, any order), 24/16kg
800m Run

Monday, 24 March 2014

Fingerprints - Lisbeth Darsh, Words With Lisbeth

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

BEGINNER STRENGTH
Front Squat:  2-2-2-2 – Choose a weight that is challenging but allows you to perform the first set of 2 Front Squats with perfect form; attempt to increase weight each set.

INTERMEDIATE STRENGTH
Front Squat:  2-2-2-2 @ 90% FS 1RM

CONDITIONING
3 rounds for total reps:
1 minute Max Effort Barbell Jumping Squats, 45/35#
1 minute Max Effort Pull Ups
1 minute Max Effort Burpees

Sunday, 23 March 2014

Recovery Day

CrossFit Mental Training – Kristy Parrish, Tabata Times

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, 22 March 2014

*** This Open WOD is a very special training day for a very special person.  Please come out and join us to say "Happy Birthday!" to Elaine Adams with her and our Samurai CrossFit family!  

WARM UP
1) Row:  8 minutes – Alternate 30 seconds at no higher that 80-85%, 30 seconds rest.
2) 10-15 minutes – Athlete's choice of Overhead Position, Hamstring, and Shoulder Internal Rotation mobility drills.
3) 4 Rounds for QUALITY, not for time:
3 Barbell Rows, 85/55#
3 Strict Press, 85/55#

MOVEMENT PREP
For QUALITY, not for time:
10 Wall Balls, 20# to 10’ target/14# to 9’ target
4 Cleans,  115/80#
3 Cleans, 135/95#
3 Cleans, 155/110#

CONDITIONING
Complete as many rounds and repetitions as possible in 14 minutes:
60 Calorie Row
50 Toes-to-Bar
40 Wall Balls, 20# to 10’ target/14# to 9’ target
30 Cleans, 135/95#
20 Muscle Ups






























*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.4 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 22nd from 8:30 am to 11:30 am .   Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.   We plan to keep judging until everyone is done.   Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.   EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout. If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com. Please be on time and have a waiver on file!  3, 2, 1, Go! ***

Samurai CrossFit is neither endorsed by nor affiliated with the Yokota Samurai Fitness Center, the United States Air Force, or Department of Defense.

Friday, 21 March 2014

Bent Over Staring At Your Hands - Dawn Fletcher, Mentality WOD

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

BEGINNER STRENGTH
Overhead Squat:  2 x 10 – Choose a weight that is challenging but allows you to perform the first set of 10 Overhead Squats with perfect form; attempt to increase weight on the second set, if possible.

INTERMEDIATE STRENGTH
Time Under Tension Overhead Squat:  1 x 12 @ 45% OHS 1RM; use 44X1 tempo (4 seconds descent to bottom of OHS, pause 4 seconds at rock bottom, eXplode out of the bottom, 1 second pause between reps).

CONDITIONING
For total reps:
AMRAP 4 minutes:  Burpees
Rest 1 minute
AMRAP 4 minutes:  Power Snatch @ 60% Snatch 1RM

Thursday, 20 March 2014

Make up a training day you missed this week or...

Active Recovery Day

Ask the Doc:  Lower Back Pain 101 - Theresa Larson, Tabata Times

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, 19 March 2014

Who's In Your Inner Circle - Dawn Fletcher, FletcherFitness.com

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

BEGINNER STRENGTH
Strict Press:  8-8-8 – After 3-4 progressively heavier warm up sets, choose a weight that is challenging but allows you to perform the first set of 8 Presses with perfect form; attempt to increase weight each set.

INTERMEDIATE STRENGTH
Strict Press:  8-8-8 @ 70% Press 1RM (perform 3-4 warm up sets prior to working sets)

CONDITIONING
For time:
800m Run
20 Handstand Push Ups
400m Run


Tuesday, 18 March 2014

The Unwritten Rules of CrossFit - BoxLife Magazine

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

BEGINNER STRENGTH
High Bar Back Squat:  5-5-4-3 – choose a weight that is challenging but allows you to perform the first set of 5 Squats with perfect form; attempt to increase weight each set as reps decrease.

INTERMEDIATE STRENGTH
High Bar Back Squat:  5-5-4-3 @ 80% HBBS 1RM

CONDITIONING
As many reps possible in 12 minutes:
7 Thrusters, 100/65#

Monday, 17 March 2014

Fear Is In The Mind:  7 Tips To Overcome Fear At The Box - Dawn Fletcher & Anna Luber, BoxLife Magazine

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

BEGINNER STRENGTH
Deadlift:  3-2-2 – choose a weight that is challenging but allows you to perform the first set of 3 Deadlifts with perfect form; attempt to increase weight each set.

INTERMEDIATE STRENGTH
Deadlift:  3-2-2 @ 90% DL 1RM

CONDITIONING
Partner “Diane”
21-21-15-15-9-9
Deadlift, 225/155#

• Teams of two, preferably comprised of one male and one female.  If competing as a mixed team, use a 20kg bar with the innermost weights loaded being 45# bumper plates, then 10# bumper plates, and then a set of 35# bumper plates.  On the coach’s call of “Go” the male does 21 Deadlifts, then the female strips off the outside 35# bumpers and does 21 DL.  The male performs 21 Handstand Push Ups, followed by the female who also does 21 HSPU.  The male then puts the outside 35# bumper plates back on and begins the round of 15.  This pattern continues until both partners have completed the entire workout.  A team’s result is their total time to complete the couplet.  There is a 20-minute time cap.  If a team cannot finish within the time cap, their result is the time cap plus a one second penalty for each rep not completed.

• We will use the 2012 CrossFit Games Regionals “Diane” standards for this workout:
Deadlift:
 This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed.  Dropping the barbell after the completion of the repetition is permitted.  Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Handstand Push Up: 
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area.  The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).  At the bottom of each rep, the head touches the ground.  At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area.  Kipping is allowed.

Sunday, 16 March 2014

Recovery Day

Mental Intensity and CrossFit, a Great Combination – Gregg Swanson, Warrior Mind Coach

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, 15 March 2014

WARM UP / MOVEMENT PREP
For QUALITY, not for time:
Deadlifts, 135/95#
Box Jumps, 24/20'
15 Double Unders
5 Deadlifts, 185/135#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 225/155#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 275/185#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 315/205#
5 Box Jumps, 24/20"
15 Double Unders
• Experiment with your "Box Jumps"  during your Movement Prep.  Try Step Up/Jump Down, Jump Up/Jump Down, Jump Up/Step Down, and Step Up/Step Down -- all of them.  All four may come into play during your workout to allow you to keep moving and you want to be prepared for all for them.

CONDITIONING
As many reps as possible in 8 minutes:
10 Deadlifts, 135/95#
15 Box Jumps, 24/20"
15 Deadlifts, 185/135#
15 Box Jumps, 24/20"
20 Deadlifts, 225/155#
15 Box Jumps, 24/20"
25 Deadlifts, 275/185#
15 Box Jumps, 24/20"
30 Deadlifts, 315/205#
15 Box Jumps, 24/20"
35 Deadlifts, 365/225#
15 Box Jumps, 24/20"

*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.3 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 15th from 8:30 am to 11:30 am .   Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.   We plan to keep judging until everyone is done.   Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.   EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout. If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com. Please be on time and have a waiver on file!  3, 2, 1, Go! ***

Samurai CrossFit is neither endorsed by nor affiliated with the Yokota Samurai Fitness Center, the United States Air Force, or Department of Defense.

Friday, 14 March 2014

CrossFit 101:  22 Rules to Avoid Being THAT Athlete - Kari Levine, CrossFit Surf City

WARM UP
• 12 minutes - Coach's choice of dynamic warm up and mobility drills.

BEGINNER WEIGHTLIFTING
1) Hang Squat Clean:  2 x 3
2) Halting Clean Deadlift (mid-thigh, 3 seconds) + Finish (high pull):  2 x 3
• Choose a weight that allows you to perform the first set of 3 reps of Hang Squat Cleans with perfect form and attempt to increase weights across all sets of both movements.

INTERMEDIATE WEIGHTLIFTING
1) 8 minutes to build to a Heavy Single Squat Clean – “Heavy Single” = Work up to your heaviest weight for this movement without any misses.
2) EMOM for 5 minutes:  1 Squat Clean @ Heavy Single weight from part 1.

CONDITIONING
AMRAP in 7 minutes:
2 Power Cleans @ 45% of Heavy Single weight from part 1 of “Weightlifting”.
2 Thrusters @ 45% of Heavy Single weight from part 1 of “Weightlifting”.
4 Power Cleans
4 Thrusters
6 Power Cleans
6 Thrusters
8/8
10/10… etc., increasing reps by 2 for both movements until 7 minutes expires.
• Posted score should be total combined reps completed in 7 minutes.

Thursday, 13 March 2014

Make up a training day you missed this week or...

Active Recovery Day

The CrossFit Games Open:  Let Go of the Leaderboard - Patrick McCarty, Breaking Muscle

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, 12 March 2014

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

CONDITIONING / TEST
For time:
400m Run 

- Rest precisely 4 minutes, then –

For time:
100 Burpees

- Rest precisely 4 minutes, then –

For time:
500m Row

• Your score will consist of three times, one for each portion of the workout – Run/Burpees/Row.

MOBILITY
10 minutes – Coach’s choice of mobility drills.


Tuesday, 11 March 2014

How Do You Define Progress? - Taryn Haggerstone, Go Hard Get Strong

WARM UP
• 12 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  3-3-3 – Choose a weight that allows you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE STRENGTH
High Bar Back Squat:  3-3-3 @ 90% HBBS 1RM.

CONDITIONING
15-12-9-6 for time:
Wall Balls, 20/14#

Monday, 10 March 2014

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

BEGINNER WEIGHTLIFTING
Push Jerk:  2-2-2-2-2-2 – Choose a weight that allows you to perform 2 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
1) 8 minutes to warm up Push Jerk up to 80% Jerk 1RM (heaviest of any style - Push, Split, or Squat Jerk)
2) As many reps as possible in 6 minutes:
Push Jerk @ 80% of heaviest Jerk 1RM.

CONDITIONING
5 rounds for time:
10 Hang Cleans @ 55% of Clean 1RM
• 15-minute time limit.

Sunday, 9 March 2014

Recovery Day

I Only Got 306 Fewer Reps Than Talayna – Lisbeth Darsh, CrossFit Games Site

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, 8 March 2014

WARM UP
1) 500m Row
2) 5-10 minutes – Athlete's choice of shoulder, thoracic spine, subscap, lat, and hip mobility drills.

MOVEMENT PREP
For QUALITY, not for time:
5 Overhead Squats, 95/65#
5 Overhead Squats, 105/75#
5 Chest-to-Bar Pull Ups
5 Overhead Squats, 115/85#
5 Chest-to-Bar Pull Ups

CONDITIONING
Every 3 minutes, for as long as possible, complete:

From 0:00-3:00
   2 rounds:
   10 Overhead Squats
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds.