Monday, 1 December 2014

WARM UP (12 minutes max)
Static Box Jump:  8x3 @ 70% of your max height or more
• Static start for each box jump = no steps or rebounding between jumps. 

WEIGHTLIFTING
Clean & Jerk:  7x1 @ 75-85%
• Focus on form and speed.  Use this week to clean up your form.

CONDITIONING
Every 3 minutes for 24 minutes (8 rounds):
500m Row (OR 400m Run if you don’t have a rower)

Sunday, 30 November 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.

Saturday, 29 November 2014

*** Due to a closure of our normal space, we will be meeting at the Yokota AB Natatorium on the east side of the base at 10am for a Swim WOD.  Time to get outside of the box -- literally. ***

WARM UP
20 minutes:  Skills and Drill Work + Dynamic Warm Up.

CONDITIONING
Complete as many rounds as possible in 30 minutes:
50-yard Swim
10 Push Ups
15 Squats
• From crossfit.com on Saturday, September 6 2014:  Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.  Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. His father, Dallas, precedes him in death.

Friday, 28 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2 @ 80-90%; 1-1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
3 rounds for time:
250m Row
10 Toes-to-Bar
200m Run
10 Toes-to-Bar
50 Double Unders
10 Toes to Bar
Rest 2 minutes between each round.

Wednesday, 26 November 2014

WARM UP (10 minutes)
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH
SPEED Deadlift:  6x3 @ 70%
• Reset between each rep.  Move the bar quickly and aggressively every rep.

CONDITIONING
AMRAP in 30 minutes:
20 Power Snatches, 135/95#
30 Burpee Box Jump Overs, 24/20”
40-Calorie Row (OR 600m Run if no rower available)

Tuesday, 25 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
SPEED High Bar Back Squat:  8x2 @ 70% of 1RM.
• Maintain a normal speed, controlled descent on each rep, then put a huge emphasis on the speed out of the hole and up through the entire rep.

CONDITIONING
5 rounds for total time:
200m Run
20 Alternating Pistols
- Rest 1 minute between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.

Monday, 24 November 2014

WARM UP (15 minutes max)
Static Box Jump:  8x3 @ 70% of your max height
• Static start for each box jump = no steps & no rebound.  Concentrate on explosive jumps and safe returns for the next rep.  Make sure you are adjusting your height based on any new 1RM you set.

WEIGHTLIFTING
Clean & Jerk:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
EMOM for 20 minutes (10 rounds), alternate:
- 1st minute:  40 Double Unders
- 2nd minute:  10 Burpees

Sunday, 23 November 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.

Saturday, 22 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
Deadlift:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
5 rounds for time:
10 Thrusters, 96/65#

Friday, 21 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
AMRAP in 12 minutes:
30 Double Unders
15-Calorie Row (or 300m Run, if rower not avilable)
60ft Handstand Walk
- Rest 1 minute between rounds.

Thursday, 20 November 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.

Wednesday, 19 November 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
SPEED Deadlift:  8x3 @ 65%
• Reset between each rep.  Pull all 24 reps off of the floor with speed and aggression.

CONDITIONING
AMRAP in 30 minutes:
800m Run
30 Pull Ups
20 Push Jerks, 135/95#

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds:
20-Calorie Row
- Rest 2 minutes between each round.

Tuesday, 18 November 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Weighted Pistols x 5 (each leg; choice of weight and method)
   3. Glute Ham Raises x 5
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
SPEED High Bar Back Squat:  10x2 @ 65% of 1RM.
• Maintain a normal speed, controlled descent on each rep, then put a huge emphasis on the speed out of the hole and up through the entire rep.

CONDITIONING
For time:
600m Row (or 600m Run, if rower isn't available)
30 Handstand Push Ups
Rest 90 seconds
400m Row (or 400m Run, if rower isn't available)
20 Handstand Push Ups
Rest 60 seconds
200m Row (or 200m Run, if rower isn't available)
10 Handstand Push Ups

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @75-80%; 2-2-2-2 @ 80-85%
• Stop and reset between each rep.

Monday, 17 November 2014

WARM UP (15 minutes max)
Static Box Jump:  8x3 @ 75% of your max height
• Static start for each box jump = no steps & no rebound.  Concentrate on explosive jump and safe return for the next rep.

WEIGHTLIFTING
Clean:  7x1 @ 85-95% of 1RM – Start at 85% and work up based on feel; do not exceed 95%.

CONDITIONING
Every 2 minutes for 20 minutes (10 rounds):
Run 300m

Sunday, 16 November 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.

Saturday, 15 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps) 

STRENGTH
Front Squat:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable you can finish your four heavy singles at.

WEIGHTLIFTING
Snatch:  7x1 @ 85-95%
• Start at 85% and work up based on feel.  Do not exceed 95%.

CONDITIONING
AMRAP in 7 minutes:
7 Thrusters, 115/75#
7 Toes-to-Bar

Friday, 14 November 2014

WARM UP (12 minutes total)
Static Box Jump:  7x1 @ 90% or more of your max height
• Guess at your max height, if required, then start at 90% of that and work up towards a 1RM.
WEIGHTLIFTING
Clean:  3-3-3 @ 75-80%, 2-2-2-2 @ 80-85%
• Reset between each rep.  There are enough sets to make a slow steady climb.  Stay within the percentages but navigate through the weight changes based on feel.  Use your 1RM from test week.
CONDITIONING
5 rounds for time:
15 Calorie Row (300m Run)
30 seconds Rest
15 Chest-to-Bar Pull Ups
30 seconds Rest
EXTRA CREDIT (after class, if you have time)
STRENGTH
Push Press:  3-3-3 @ 70-80%, 2-2 @ 80-90%, 1 @ 90% or more
• Climb each set.  Perform the last single at a weight you know you can hit but will be challenging.

Thursday, 13 November 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.

Wednesday, 12 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)

STRENGTH
SPEED Deadlift:  8x3 @ 60%
• Keep hands on the bar back down to the floor and reset between each rep.  Pull all 24 reps off of the floor with speed & aggression.

CONDITIONING
AMRAP in 30 minutes:
10 Front Squats, 155/105#
20 Bar Facing Burpees
30 Kettlebell Swings, 24/16kg
800m Run

Tuesday, 11 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
  1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps)
B) 7 minutes:  Movement-specific Warm Up for the Snatch.
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%, 2-2-2-2 @ 80-85%
• Reset between each rep.  There are enough sets to make a slow steady climb.  Stay within the percentages but navigate through the weight changes based on feel.  Use your 1RM from test week.
CONDITIONING
AMRAP in 12 minutes:
200m Run
9 Muscle Ups
1 minute Rest
EXTRA CREDIT
STRENGTH
SPEED High Bar Back Squat:  10x2 @ 60% 1RM
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.  All 20 reps need to be moved with serious intentions.

Monday, 10 November 2014

WARM UP (15 minutes total)
Box Jump:  8x3 @70% of your max height
• These are all from standing still.  Get down safely each rep.  Don’t worry about knowing your 1RM; just guess this week and you will get a chance to max soon.
BEGINNER WEIGHTLIFTING
1) Deadlift:  4x3 – As heavy as possible; add weight each set, if possible.
2) Push Jerk:  4x3 – Choose the most difficult movement you can complete the reps unbroken
INTERMEDIATE WEIGHTLIFTING (18 minutes)
Clean & Jerk:  4x1 @ 90% or more of 1RM
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%. If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable you can finish your four heavy singles.
CONDITIONING
Every 2 minutes for 20 minutes:
250m Row (or 200m Run if rower is unavailable)

Sunday, 9 November 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.

Saturday, 8 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement-specific Warm Up for the High Bar Back Squat.

STRENGTH
Front Squat:  4x2 @ 80% 1RM – Work up to 80% of your old max and then perform four doubles.  Concentrate on technique and mobility of the movement.  If it felt fast last week you can work up towards (but not more than) 85%.

CONDITIONING
For time:
400m Run
21 Power Snatch, 135/95#
21 Wall Balls, 20/14#
300m Run
15 Power Snatch, 135/95#
15 Wall Balls, 20/14#
200m Run
9 Power Snatch, 135/95#
9 Wall Balls, 20/14#

Friday, 7 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps) 
B) 7 minutes:  Movement Prep & Warm Up for the Snatch.

WEIGHTLIFTING
20 minutes to find your 1RM Snatch.

CONDITIONING
3 rounds for time:
12 Power Cleans, 165/110#
12 Strict Handstand Push Ups
• 10-minute time limit.

Thursday, 6 November 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.

Wednesday, 5 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement Prep & Warm Up for the High Bar Back Squat.

STRENGTH
20 minutes to find your 1RM High Bar Back Squat.

CONDITIONING
For time:
500m Row
100 Double Unders
400m Run