Sunday, 1 June 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, 31 May 2014

1) Flexibility – Deep Couch Stretch:  4 x 20 seconds each pose; focus on the first three, the bottom right is for extra credit.
2) Skills and Drills – Arch/Hollow Roll + V-Up Across Floor:  3 x 30’
3) Conditioning – For 4:00; 20 seconds Arch Rocks, 10 seconds Rest

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 3RM Front Squat.

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

CONDITIONING
21-15-9-6-3 
for time:
Strict Handstand Push Ups
Front Squat, 195/125#
Bar Facing Burpees
20-minute time limit.  Check here for the official movement standards.


Friday, 30 May 2014

1) Flexibility  Box ShoulderStretch (hands shoulder width apart):  4 x 30 seconds
2) Active Shaping – Inch Worm with pause in the Hollow Shape: 40’ for form
3) Conditioning – Straight Body Lever from Floor:  10 x 10 seconds descent
4) Flexibility – Thoracic Spine Barbell Stretch (work to put barbell higher than last week):  4 x 30 seconds

BEGINNER STRENGTH
1) High Bar Back Squat:  4 x 8
2) Front Squat:  4 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 65% HBBS 1RM, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2) Front Squat:  1 x 5 @60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
As many reps as possible in 8 minutes:
15 Kettlebell Swings, 24/16kg


Thursday, 29 May 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, 28 May 2014

1) Flexibility
   a) Seated Pike Stretch:  3 x 30 seconds
   b) Toe Touch:  3 x 30 seconds
   c) Handstand Hamstring Stretch:  3 x 30 seconds
2) Static Shaping
   a) Straight Body Back Hold on Boxes:  3 x 30 seconds
   b) Straight Body Front Hold on Boxes:  3 x 30 seconds
3) Active Shaping – Arch to Hollow Swing on Bar (focus on maintaining pressure on the bar the entire time):  3 x 6
4) Conditioning – Seal Walk:  3 x 30 feet

BEGINNER WEIGHTLIFTING
5 sets:  2 Snatch High Pulls from the Hip (Power position) + 1 High Hang Snatch - keep the weight light and try to find "vertical" in every rep.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Snatch
2) Mid-Hang Snatch:  1 x 3 @ 95% 3RM, 1 x 3 @ 90%, rest 90 seconds between sets.

CONDITIONING
5 rounds for time:
7 Deadlifts, 275/195#
14 Pistols (alternating)
200m Run
15-minute time limit.

Tuesday, 27 May 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8
2) Static Shaping – Hands and Feet Hollow Hold:  2 x 40 seconds
3) Skills and Drills – Arch to Hollow Med Ball Throws:  3 x 8, 20/14# (8-10' from wall)
4) Conditioning – For 4:00; 20 seconds Hollow Rocks, 10 seconds Rest

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 8, 2 x 6
2) Front Squat:  4 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 65% HBBS 1RM, 1 x 8 @70%, 1 x 6 @ 80%, 1 x 6@ 85%
2) Front Squat:  1 x 5 @ 70% FS 1RM, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

CONDITIONING
30-20-10 for time:
15-minute time limit.

Monday, 26 May 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20 seconds; focus on getting deeper each time
   b) Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Static Shaping
   a) Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off
   b) Front Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever from Ground:  8 x 10 seconds descent

BEGINNER WEIGHTLIFTING
Press:  5-5-4-3-3, work up to a 3-Rep Max for the Day.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Clean.
2) Mid-Hang Clean:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM; rest 90 seconds between sets.

CONDITIONING
800m Run
30 Power Snatches, 135/90#
800m Run
20-minute time limit.

Sunday, 25 May 2014

Recovery Day

Work Hard, Rest Hard - DOs & DON'Ts – Dawn Fletcher, Mentality WOD

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, 24 May 2014

1) Flexibility – Deep Couch Stretch:  3 x 20 seconds of 3 main poses, each leg (fourth photo, bottom right, is advanced and extra work if you can do it)
2) Skills and Drills – Pull Up Levers, as close to vertical as possible with perfect form:  5 x 3
3) Conditioning – Arch/Hollow Roll + V-Up Across Floor:  2 x 30’

BEGINNER WEIGHTLIFTING
1) 15 Minutes to Establish a 5-Rep Max (5RM) Push Press.
2) 15 Minutes to Establish a 3-Rep Max (3RM) Front Squat.

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM CleanJerk.

CONDITIONING
15-12-9 for time:
Deficit Handstand Push Ups, 6/4” deficit
Power Snatches, 135/90#
15-minute time limit.

Friday, 23 May 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8
2) Static Shaping – Front Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever on Floor 5 x 10 seconds to lower down (higher difficulty version)
 4) Conditioning – For 4 minutes total:  Hollow Rocks 20 seconds On/10 seconds Off

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10, 2 x 8
2) Front Squat:  4 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 10 @ 60% HBBS 1RM, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2) Front Squat:  1 x 5 @ 60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
21-15-9 for time:
Wall Balls, 20/14#
Pull Ups
10-minute time limit.

Thursday, 22 May 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, 21 May 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20 seconds
   b) Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Skills and Drills – Chin-Up Levers to Horizontal with Perfect Form:  3 x 3.  OR, if possible, Chin-Up Levers to Vertical with Perfect Form:  3 x 3

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Snatch
2) Mid-Hang Snatch:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM, rest 90 seconds between sets.

CONDITIONING
800m Run
800m Run
20-minute time limit.  If you are still working on the strength and/or skill to perform Ring Muscle Ups, substitute Bar Muscle Ups.  If those are not an option, use a progression toward Muscle Ups rather than the standard Pull Up/Dip substitution.

Tuesday, 20 May 2014

1) Flexibility
   a) Pike Hamstring Stretch:  3 x 30 seconds
   b) Toe-Touch:  3 x 30 seconds
   c) Box Hamstring Stretch:  3 x 30 seconds
2) Static Shaping – Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever on Floor:  5 x 10 seconds descent (higher difficulty version)

BEGINNER STRENGTH
1) High Bar Back Squat:  1 x 8, 2 x 6
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 70% HBBS 1RM, 1 x 6 @ 80%, 1 x 6 @ 85%
2) Front Squat:  1 x 5 @ 70% FS 1RM, 1 x 5 @ 75%, 1 x 5 @ 80%

CONDITIONING
AMRAP in 7 minutes:
Burpees up to a 3.25" (Rogue HG 45# plate) riser

"Why are we spending so much time during our warm ups on the straight body line?"  This is a pretty darn good example of "Why"...

Monday, 19 May 2014

1) Flexibility – Deep Couch Stretch Circuit:  3 x 20 seconds each Pose.
2) Static Shaping – Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off.
3) Conditioning
   a) For 4 minutes total:  20 seconds Arch Rocks, 10 seconds Rest.
   b) Seal Walk:  3 x 30’

BEGINNER WEIGHTLIFTING
Press:  7-7-5-5-3-3 – Rest 60-90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Clean.
2) Mid-Hang Clean:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM, rest 90 seconds between sets.

CONDITIONING
For time:
75 Double Unders
75 Double Unders
20 Alternating Front Rack Stationary Lunges, 95/65#
75 Double Unders
10 Alternating Front Rack Stationary Lunges, 95/65#


Sunday, 18 May 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, 17 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds.
2) Static Shaping – 3 sets:  30 seconds Arch Hold + 30 seconds Hollow Hold + 30 seconds Rest.
3) Skills and Drills – Arch to Hollow Swing on Bar:  3 x 6, pause between each rep.
4) Conditioning
   a) For 4:00 total:  20 seconds Hollow Rocks, 20 seconds Rest.
   b) For 4:00 total:  20 seconds Arch Rocks, 10 seconds Rest.

BEGINNER WEIGHTLIFTING
1) 15 minutes to establish a 1RM Overhead Squat
2) 15 minutes to establish a 1RM Deadlift.

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM CleanJerk.

CONDITIONING
As many reps as possible in 7 minutes:
2 Push Presses, 115/75#
2 Bar-Facing Burpees
4 Push Presses, 115/75#
4 Bar-Facing Burpees
6 Push Presses, 115/75#
6 Bar-Facing Burpees
8/8
10/10… etc… increasing both movements by 2 reps until 7 minutes elapses.

Friday, 16 May 2014

1) Flexibility – Thoracic Spine Barbell Stretch:  4 x 20 seconds.
2) Static Shaping – Hollow Hold on Hands & Feet:  3 x 30 seconds On/30 seconds Off.
3) Skills and Drills – Arch/Hollow Roll+ V-Up:  3 x 30′.
4) Conditioning:  1 x 30 Seal Walk.

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 8
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 70% HBBS 1RM, 1 x 8 @75%, 1 x 8 @ 80%.
2) Front Squat:  1 x 5 @ 65% FS 1RM, 2 x 5 @ 70%.

CONDITIONING
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerk, 135/95#
3 Toes-to-Bar
6 Clean & Jerk, 135/95#
6 Toes-to-Bar
9 Clean & Jerk, 135/95#
9 Toes-to-Bar
12 Clean & Jerk, 135/95#
12 Toes-to-Bar
15 Clean & Jerk, 135/95#
15 Toes-to-Bar
18 Clean & Jerk, 135/95#
18 Toes-to-Bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc…

Thursday, 15 May 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, 14 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds, work with arms shoulder width apart.
2) Static Shaping – Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off.
3) Skills and Drills – Arch to Hollow Med Ball Throws:  3 x 8, 20/16# 10 from wall.

BEGINNER WEIGHTLIFTING
5 sets:  2 x (1 Snatch Grip Behind-the-Neck Push Press + 2 Overhead Squats)

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to work up to a 3RM Snatch (non-Touch & Go; reset quickly after each drop).
2) Snatch:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM, rest 1:30 between drop sets

CONDITIONING
5 rounds for time:
7 Power Snatches, 135/90#
15 Wall Balls, 20/14#
30 Double Unders
15-minute time limit.

Tuesday, 13 May 2014

1) Flexibility
   a) Seated Pike:  3 x 30 seconds
   b) Toe-Touch:  3 x 30 seconds
   c) Handstand Hamstring Hold with Box:  3 x 30 seconds
2) Static Shaping
   a) Hollow Hold on Back:  40 seconds, break early if your lumbar spine lifts from the floor.
   b) Arch Hold:  40 seconds
3) Active Shaping – Arch Hollow Roll Across Floor:  3 x 30

BEGINNER STRENGTH
1) High Bar Back Squat:  4 x 6
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 65% HBBS 1RM, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%.
2) Front Squat:  1x 5 @ 70% FS 1RM, 2 x 5 @ 75%.

CONDITIONING
For time:
30 Muscle Ups 
• 15-minute time limit.

*** If you DO NOT have Muscle Ups yet, substitute:
50 Chest-to-Bar Pull Ups
50 Dips
• 15 minute time limit.  The work can be partitioned and completed in any order as long as you finish 50 of each movement.

Monday, 12 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping – Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Arch to Hollow Swing on Bar:  3 x 6, pause between each rep.
4) Conditioning – Arch Rocks:  4 minutes total (6 rounds) – 20 seconds Rock/20 seconds Rest.

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

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to work up to a 3RM Clean (non-Touch & Go, reset quickly after each drop).
2) Clean (non-Touch & Go, reset quickly after each drop):  1 x 3 @ 95% 3RM from #1, 1 x 3 @ 90% 3RM – Rest 90 seconds between sets.

CONDITIONING
“Running Jackie”
For time:
800m Run
50 Thrusters, 45#
30 Pull Ups

Sunday, 11 May 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.