Tuesday, 1 July 2014

1) Static Shaping – Chin to Toes Handstand Hold:  2 x 1 minute with perfect form; break your sets and work to accumulate 1 minute if your form starts to deteriorate.
2) Active Shaping – Straight Body Lower Down:  5 x 10 seconds descent.
3) Skills and Drills
   a) Arch to Hollow Snap Med Ball Throws:  3x15, 20/14#, 8-10 feet from wall.
   b) Arch to Hollow Swing:  3x10

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 70% HBBS 1RM, 1x5 @ 75%, 1x5 @ 80%
2) Front Squat:  3x5 @ 65% FS 1RM

CONDITIONING (pacing & consistency)
EMOM, as long as possible, for 10 minutes:
30-50 Double Unders
3-5 Strict Pull Ups
• Perform Double Unders for 30 seconds or 50 reps, whichever happens first.  If you fall behind on the EMOM with the minimum 30 Double Unders and 3 Strict Pull Ups, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.

Monday, 30 June 2014

1) Flexibility

   a) Box Shoulder Stretch:  4 x 20 seconds
   b) Deep Couch Stretch:  4 x 20 seconds, each leg and position
2) Static Shaping
   a) Front Straight Body Hold on Boxes:  3 x 30 seconds
   b) Back Straight Body Hold on Boxes:  3 x 30 seconds
3) Conditioning – Seal Walk:  3 x 30 feet

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  5x3
1b) Push Up/Dip/Weighted Dip:  5x5 – Chose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING
1) Split Jerk (from rack or blocks):  5x2 – Work up to a Max Double (2RM) for the Day in 5 sets.
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

CONDITIONING
As many reps as possible in 15 minutes or less:
40 Wall Balls, 20/14#
30 Power Snatches, 75/45#
30 Wall Balls, 20/14#
30 Power Snatches, 135/80#
20 Wall Balls, 20/14#
30 Power Snatches, 165/100#
• If you complete all movements in under 15 minutes, note your time as your score – do not repeat.  If you do not complete all of the work in 15 minutes or less, note total reps completed as your score. 

Sunday, 29 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, 28 June 2014

1) Flexibility – PVC Shoulder Raises:  3x8
2) Skills and Drills – Arch to Hollow Swing + Chest to Bar + Muscle Up:  4x2; treat this as a complex, connecting the muscle-up into an immediate swing; substitute the Muscle Ups with an additional Chest-to-Bar Pull Up, if necessary.

BEGINNER WEIGHTLIFTING
1) 15 minutes to establish a 1RM Push Press
2) 15 minutes to establish a 1RM Front Squat

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Clean & Jerk

CONDITIONING
21-15-9 for time:
Strict Handstand Push Ups
Front Squats, 195/125#
• 20-minute time limit. 

Friday, 27 June 2014

1) Flexibility – Hamstring Box Stretch:  3 x 20 seconds
2) Static Shaping – Chin to Toes Handstand Hold:  2 x 1 minute; 1 minute is a long time so, if you feel your form start to deteriorate, come down early and work to accumulate a total of 1 minute with perfect form and fully extended shoulders instead.
3) Conditioning – Chin-Up Levers to Horizontal or Vertical:  3x6; vertical is preferable but its most important to maintain flat hips.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  2x5 @ 65% HBBS 1RM, 3x5 @ 70%
2) Front Squat:  4x5 @ 60% FS 1RM

CONDITIONING
Run:  1 mile for time.

Thursday, 26 June 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, 25 June 2014

1) Active Shaping – Arch to Hollow Rolls:  3x30’

2) Skills and Drills – 6 Sets:  Arch to Hollow Swing + Chest to Bar + Bar Muscle-Up; today, we are focusing on having active shoulders in the front of the swing.  The more you can open your shoulders underneath the bar, the easier the rest of the Muscle Up will be.  Start hanging under the bar, hit a hollow position, and then forcefully open your shoulders as much as possible by driving your head forward and your feet behind you.  Maintain straight legs throughout the entire drill.  If you can already perform Muscle Ups, do the exercises as prescribed.  If you cannot perform a Muscle Up yet, perform Arch to Hollow Swing + Chest to Bar + Chest to Bar focusing on being as dramatic as possible in the snap from tight arch to hollow.

BEGINNER WEIGHTLIFTING (alternating sets; 1a, then 1b, then 1a, etc.)
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
As many reps as possible in 15 minutes:
5 Strict Pull Ups
10 Burpees

Tuesday, 24 June 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping – Hands and Feet Hollow Hold:  3 x 30 seconds
3) Conditioning – For 4 minutes, Arch Rocks:  20 seconds On/10 seconds Off

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @70% HBBS 1RM, 1x5 @ 75%, 1x5 @ 80%
2) Front Squat:  3x5 @ 65% FS 1RM

CONDITIONING
Annie
50-40-30-20-10 for time:
• 12-minute time limit. 

Monday, 23 June 2014

1) Flexibility – PVC Shoulder Raises:  3x12
2) Skills and Drills
   a) Wall Med-Ball Snap to Hollow:  3x12, 20/14#; make sure you are using the momentum you gain from snapping your body from an arch to a hollow position to throw the ball.  Do not break your shoulder angle on the follow through.
   b) Seal Walk:  3x30 feet

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) Split Jerk (from rack):  5x2 – Work up to a Max Double for the Day.
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

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

Sunday, 22 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, 21 June 2014

1) Flexibility
   a) Box Shoulder Stretch:  3 x 20 seconds
   b) Thoracic Spine Barbell Stretch:  2 x 20 seconds
2) Static Shaping – Chin to Toes Handstand Against Wall:  2 x 60 seconds
3) Skills and Drills
   a) Shoulder Taps:  2 x Max Effort
   b) Handstand Walk:  2 x Max Effort

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch Balance
2) 12 minutes to establish a 1RM Split Jerk

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

CONDITIONING
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squats, 95/65#
• 20-minute time limit.  Compare your time to Saturday, May 3rd.

Friday, 20 June 2014

1) Flexibility – Couch Stretch:  3 x 30 seconds each leg, each pose
2) Skills and Drills – Straight Body Levers
 on floor:  
3x6 – Focus on maintaining a straight body line and lowering down to the ground slowly; it should take a full 10 seconds to go from the top position to resting on the floor.
3) Conditioning – Arch Hollow Roll +V-Up:  3 x 30 feet

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x4 @ 70% HBBS 1RM, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 65%, 2x5 @ 70%

CONDITIONING
15-12-9
 for time:
Strict Deficit Handstand Push Ups, 4”/2”
Deadlifts, 275/175#

Thursday, 19 June 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, 18 June 2014

How To Double Under Like A Boss - Dr. Ryan DeBell, The Movement Fix

WARM UP
1) Static Shaping – Chin to Toes Handstand Hold Against Wall:  3 x 40 seconds
2) Skills and Drills
a) Free-standing Handstand Shoulder Taps:  3 x Max Effort – If your Max Effort is less than 10, or if your form fails, perform sets of 20 against the wall.
b) Arch-to-Hollow Ball Med Throws:  2x10 – Focus on not breaking your shoulder angle at the end of the throw; we are working on snapping from the arch to hollow position that we have been practicing.
3) Conditioning – Arch Rocks:  20 seconds On/10 seconds Off for 4:00, hold a PVC pipe if possible.

BEGINNER WEIGHTLIFTING

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

CONDITIONING
As many reps as possible in 12 minutes:
40 Double Unders
20 Barbell Overhead Lunges, 100/65#

Tuesday, 17 June 2014

1) Flexibility – Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Active Shaping – Arch to Hollow Swing on Bar:  3x6, maintain center of mass directly underneath bar, focus on pushing downward on the bar when you reach the hollow body position.
3) Skills and Drills – Chin-Up Levers to Horizontal OR Vertical:  4x5, vertical is preferable, however it is more important to keep your body in an exactly straight line, worrying about not piking at your hips, not how close you can get to vertical.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 80% HBBS 1RM, 1x3 @ 85%, 1x2 @ 90%, 1x1 @ 100%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%

CONDITIONING
“Grace”

For time:
30 Clean & Jerks, 135/95#
• 10-minute time limit.

Monday, 16 June 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping – Chin to Toes Handstand Hold:  4 x 30 seconds
3) Conditioning – 3 attempts at a Maximum Effort Handstand Walk

BEGINNER WEIGHTLIFTING (alternating sets; 1a, then 1b, then 1a, etc.)
1a) Deadlift:  3x5 – Start at a challenging weight which also allows you to maintain perfect form; attempt to increase weight each set.
1b) Push Up/Dip/Weighted Dip:  3x8 – Chose the most difficult movement you can complete all reps unbroken.

INTERMEDIATE WEIGHTLIFTING
1) Split Jerk (from rack or blocks):  5x2 – Work up to a 2-Rep Max for the Day in 5 working sets.
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

CONDITIONING
21-15-9
 for time:
Burpees (to a 6” target, if available)
Wall Balls, 20/14#
• 10-minute time limit.  Note whether you used a 6" target when recording your score.

Sunday, 15 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, 14 June 2014

1) Static Shaping
   a) Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off
   b) Hollow Hold on Hands and Feet:  3 x 30 seconds On/30 seconds Off
2) Conditioning
   a) Chin to Toes on Wall Handstand Hold:  2 x 40 seconds 

   b) For 4:00, 20 seconds Hollow 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
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
5 rounds for time:
10 Strict Pull Ups
20 Wall Balls, 20/14#
200m Run
• 15-minute time limit.

Friday, 13 June 2014

1) Flexibility – Box Shoulder Stretch, 4 x 20 seconds
2) Static Shaping – Handstand Hold, Chin to Toes on Wall:  4 x 30 seconds
3) Skills and Drills – Shoulder Shrugs:  3x15

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x4 @ 70% HBBS 1RM, 3x4 @ 80%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 65%, 2x5 @ 70%

CONDITIONING
“Isabel”
For time:
30 Snatches, 135/95#
• 10-minute time limit.

Thursday, 12 June 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, 11 June 2014

1) Static Shaping – Hollow Hold on Hands:  3 x 30 seconds On/30 seconds Off
2) Skills and Drills – Weight Shift + Hand Lift:  5 x 20 seconds

BEGINNER WEIGHTLIFTING
5 sets:  2 Snatch Balances + 1 Overhead Squat; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
Mid-Hang Snatch:  5x3 @ 80% of 3RM (from Wednesday, 4 June)

CONDITIONING
EMOM, as long as possible, for 10 minutes:
5 Power CleanPush Jerks, 135/90#
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.

Tuesday, 10 June 2014

1) Static Shaping
   a) Back Hold on Boxes:  30 seconds On/30 seconds Off
   b) Front Hold on Boxes:  30 seconds On/30 seconds Off
2) Skills and Drills
   a) Shoulder Shrug:  3x15

   b) Weight Shifting with Chin and Toes Against Wall:  4x30 seconds

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x6 @ 80% HBBS 1RM, 1x3 @ 90%, 1x2 @ 95%
2) Front Squat:  1 x 4 @ 75% FS 1RM, 1x4 @ 80%, 1x4 @ 80%

CONDITIONING
Run:  400m Sprint Intervals x 3 – Rest 1:1 (work:rest) between each interval.
• All out sprints every round.

Monday, 9 June 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8, work on getting higher and higher with each rep.

2) Static Shaping – Handstand Hold:  4 x 30 seconds with your chin and toes against the wall; if you have to sacrifice something, come off the wall early rather than sacrificing form.
3) Skills and Drills – Handstand T-In/T-Out x 10; pause at each position.

BEGINNER WEIGHTLIFTING
Press:  6-5-4-3-2 – Start at approximately 75% of your Press 1RM on the set of 6 and work up each set to a 2-Rep Max for the Day (shoot for 95% of 1RM or more).

INTERMEDIATE WEIGHTLIFTING
Mid-Hang Clean:  5 x 3 @ 80% of 3RM from Monday, June 2nd

CONDITIONING 
For time:
100 Double Unders
Then,
30-20-10
Pistols (alternating)
Then,
100 Double Unders
• 15-minute total time limit.

Sunday, 8 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, 7 June 2014

1) Flexibility – Deep Couch Stretch:  3 x 20 seconds each leg, each pose
2) Skills and Drills – Wall Walk with 5 second Handstand Hold at Top:  2 x 10
3) Conditioning – Handstand Hold:  4 x 30 seconds; when your form starts to break down, cut your sets short; if you are not holding a handstand with perfect form you are doing yourself a disservice.

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM 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
"DT"
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• 20-minute time limit.
• From crossfit.com April 14, 2009:  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife, Megan, and one-year old son, T.J.

Friday, 6 June 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20
 seconds
   b) Immediately after your final set of Box Shoulder Stretch, test your PVC Shoulder Raise for maximum height.
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 – 30 degree Handstand Hold:  6 x 10 seconds, rest as needed.
4) Conditioning – Shoulder Shrug:  3 x 12, slower and more deliberate than last time.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 6 @ 65% HBBS 1RM, 1 x 6 @ 70%, 2 x 6 @ 80%
2) Front Squat:  1 x 5 @ 60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
EMOM, as long as possible, for 10 minutes:
8 Kettlebell Swings, 24/16kg
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.