August 1, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup
3 rounds: 10 pushups, 20 jumping jacks, 10 alternating lunges
WOD:
21 Thrusters (75lb/55lb)
15 Goblet Squats (24kg/16kg)
9 Wall Balls (20lb/14lb)
3 MIN REST
21 Wall Balls (20lb/14lb)
15 Thrusters (95lb/75lb)
9 Goblet Squats (24kg/16kg)
3 MIN REST
21 Goblet Squats (24kg/16kg)
15 Wall Balls (20lb/14lb)
9 Thrusters (115lb/95lb)


Post time on the white board!

Active Recovery



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


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.


Active Recovery



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


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.


July 29, 2016

Strength: deadlift (work towards max lift for the day) 5-3-2-1-1 Conditioning: 5 rounds for time row 500 meters thrusters 7 reps (135/95)

Post time to comments

July 28, 2016

Strength: front squat (work towards max lift for the day) 5-3-2-1-1-1 Cond: Randy 55/75 lb power snatch , 75 reps for time.

Post time to comments

July 27, 2016

Skill: 
Handstand Technique work

Conditioning: 
12 HSPU
15 Back Squat (60% of 1RM)
20 Burpees
9 HSPU
18 Front Squat
20 Burpees
6 HSPU
21 Overhead Squat
20 Burpees

Post time to comments 

July 26, 2016

Strength: 
Pull Ups (weighted if possible)
6x6

Conditioning: 
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards

Post time to comments 

July 25, 2016

Strength: 
Clean Technique Work (keep sets light and focus on form)
6-5-4-4-3

Conditioning: 
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

Post time in comments


July 22, 2016

Strength: 
Weighted Dips 3-3-3-3-3

Conditioning: 
Run 7 km

Post time to comments

July 21, 2016

Strength:
Snatch Balance 3-3-2-2-1-1-1

Conditioning: 
"Diane"
21-15-9 rep rounds for time of:
Deadlifts 225/155
Handstand Push-Ups


Post time to comments 

July 20, 2016

Skill: 
Work up to highest box jump, start at (men: 24 inch box. women: 20 inch box.)

Conditioning: 
FRAN
21-15-9
Thrusters (95/65)
Pull-ups

Post time to comments

July 19, 2016

Skill Work: 
Accumulate 5 Minutes of Bridge Ups Hold

  • Every time you break, perform 5 V-Ups

Conditioning:
AMRAP in 15 min
7 OHS 95/65 lbs
9 HRPU
11 Abmat Situps

Post rounds to comments

July 18, 2016

For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating 
Post time to comments.


July 15, 2016

Strength: 
Front Squat 3-3-3-3-3

METCON:
5 rounds for time of:
50 double-unders
45 lb. dumbbell squat cleans, 15 reps
15 burpees
50 double unders
2 minute rest

July 14, 2016

Strength:
Deadlift 5-5-3-3-3-1-1-1-1-1

METCON:
3 rounds for time
Run 200 meters
7 push press, 115/85
14 ring rows

Post time to comments

July 13, 2016

Strength:

Snatch review + work up to WOD weight (80-85% of ORM) 
*if unable to do overhead squat and hold bar overhead in a squat position, do not attempt snatch. Review snatch mobility and strengthen your overhead squat first.

Clean and jerk review + work up to WOD weight (80/85% of ORM)

METCON: 
Complete as many rounds as possible in 7 minutes of: 
205lb. (Or 80-85% of ORM) snatch, 1 rep.
204lb. (Or 80-85% of ORM) clean and jerk, 3 reps

Post rounds completed to comments

July 12, 2016

Improving the Squat with Kelly Starrett

Strength: 

Back squat 5-5-3-3-3-1-1-1-1-1



METCON: 

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall Ball shots, 20 lb ball/14 lb ball
15 Kettlebell swings, 1.5 pood (54 lbs)/1 pood (35 lbs)

Post number of reps in comments below

July 11, 2016

Strength:
      Handstand progressions!

            If you are unable to do handstands on the wall: 
                  5 sets of 60 seconds each: 
                  Hollow Body Planks
                  Tripod/fully extended Headstand

            If you do not have a freestanding handstand:
                  Tabatas (8 sets of 20 seconds of movements, 10 seconds of rest)
                  Handstand on wall, chest to wall
                  Handstand on wall, back to wall

             If you have a freestanding handstand: 
                  5/10 minutes of handstand walks (record longest distance) 
                  AND/OR  5/10 minutes of straddle press to handstand work

METCON: 
      "Loredo" 
                  Six rounds for time of:
                  24 squats
                  24 push ups
                  24 walking lunge steps
                  Run 400 meters

Post time to comments

July 8, 2016

Strength: 
3-3-3-3-3
Overhead Squat 
Overhead Squat Technique and Review

METCON: 
4 rounds for time (holding 2 dumbbells 45lbs/25lbs) : 
50 meters of lunges 
350 meters farmers carry 

Post time in the comments below 

**There will be no coach led class today**

July 7, 2016.

STRENGTH: 
Snatch Grip Deadlift (5X5) start with 60% of 1RM deadlift

METCON: 
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards 
Post time to comments. 

July 6, 2016.

STRENGTH:
5x5 front squat (start at 65% ORM, and add weight each set) 

METCON:

Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee pull ups