5/31/14

Partner “Cindy”:

For time – break up the reps between yourself and your partner!

100 pull ups (ex. 50 each, 60/40, 25/75, etc…)

100 push ups

100 sit ups

100 squats

*Post results to comments.

Fat loss mistakes (and how to lose fat for good)

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5/30/14

A ) Deadlift: 4 x 6 reps, increase from last week, Rest 2 min

B ) 3 sets: 400m run, Rest 90sec

C ) 3 sets:

30sec American KBS, 35/55lb

30sec Push ups

30sec jumping lunges

+ Rest 90sec

D ) 3 sets:

30sec TTB

30sec Wall Ball (14/20lb)

30sec Plank Hold (weighted if too easy)

+ Rest 90sec

*Post results to comments.

Dips; the upper body squat

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5/29/14

A ) Power Snatch + Snatch Balance: 4 sets x 2+2 reps, should be around 65-70% of SN 1RM, Rest 1-2 min

B ) Clean & Jerk: warm up, work sets should be 3 x 3 reps at 80-85% of CJ 1RM, Rest 2 min

C ) Muscle Ups (or progressions): 3 sets x 5 MU, rest as needed

*MU Progressions can include any variations of the following:

Sub 3 strict chin ups + 3 dips for each MU

Muscle up negative

Muscle up banded transition exercise

Other modifications at the coach’s discretion

*Post results to comments.

Shin splints; what you need to know

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5/28/14

A1) Barbell Strict Press: 5-5-5-5, (5^th rep should be very challenging) Rest 1 min

A2) Burpee: 4 sets x max reps in 25sec, Rest 2 min

B ) EMOTM for 12 min:

25second ALL OUT EFFORT shuttle run, approx. 20m each way

*do these outside in the alley!

*Post results to comments.

Feel it first, technique corrections

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5/27/14

A ) 3 sets: 90seconds C2 Row, Rest 90sec (in rower)

B ) 3 sets: 90second Clock: 20 HSPU + max wall ball in time remaining, Rest 90sec

C ) 3 sets: 90second Clock: 10 Shoulder to Overhead (75/115lb) + max burpee in time remaining, Rest 90sec

D ) 3 sets: 90second Clock: 10 Power Clean (75/115lb) + max DU in time remaining, Rest 90sec

*Post results to comments.

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5/26/14

Happy Memorial Day!

We will be having one class today at 9am.  Join us!  (Normal class times to resume Tuesday.)

About "21 Guns" -- Memorial Day WOD

A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past, present, and future.

This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.

Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year.

 The WOD - “21 Guns”

21 minute AMRAP (As many rounds as possible)

*400 meter run

21 pushups

21 box jumps (24”/20”)

15 burpees

9 pull-ups

*500 meter row can be substituted for the run based on facility space

*Post results to comments.

There is no such thing as perfect form

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5/25/14

Rest Day!

10 Proven Health Benefits of Eggs

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5/24/14

8 rounds:

Every 3 minutes – each group of 3 must complete:

9 Hang Power Cleans (pick a challenging weight)

6 Jerks (same weight used in the HPC)

30 TTB

*Post results to comments.

How to burn stubborn belly fat

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5/23/14

A1) Strict Pull Up (30X1 tempo): 4 x 6-8 reps (add weight if too easy), no rest

A2) Strict HSPU: 4 x 3-5 reps, Rest 2 min

B ) 6 sets:

30sec Shoulder to Overhead (95/65lb)

30sec Lateral Hops over Barbell

30sec Hand Release Push Up

+ Rest 90sec

*Post results to comments.

My butt is doing what?

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5/22/14

A ) Deadlift: 4 x 7 reps, increase from two weeks ago, Rest 2 min

B ) 3 sets – 95% effort:

21-15-9

Box Jump

Wall Ball

+ Rest 3-5 min (work on banded mobility during this time – hips, ankles, etc)

*Post results to comments.

Stay Lean While Eating at Restaurants

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5/21/14

A ) Power Snatch + Snatch Balance: 4 sets x 2+2 reps, should be around 65% of SN 1RM, Rest 1-2 min

B ) Clean & Jerk: warm up, work sets should be 3 x 3 reps at 75-80% of CJ 1RM, Rest 2 min

C ) 6 sets: RUN 400m HARD, Rest 90seconds

*Post results to comments.

Stay Connected to the Bar

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5/20/14

A1) Push Up (41X1): 4 x max reps at tempo, no rest

A2) Wall Ball: 4 x max reps in 30sec, no rest

A3) Dip: 4 x max reps in 30sec, Rest 2 min

B ) TEST!: 20sec MAX EFFORT C2 Row – we are looking for max meters in 20sec.  This is a test of your anaerobic alactic capacity (aka SPRINTS!).  Testing what we have been working on for the past 4 weeks.

C ) EMOTM for 10 min:

5 Power Snatch, 105/65lb

*Post results to comments.

The Safety of CrossFit From a Physical Therapy Standpoint

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5/19/14

A ) Tempo Back Squat (31X1): 4 x 8 reps, Rest 1-2 min

B ) Complete 4 rounds of the following – 80% effort:

30sec Jump Squat

30sec Pull ups (kipping)

30sec KB Goblet Squat

+ Rest 90sec

90sec C2 Row

+ Rest 90sec

*Post results to comments.

Jimmy Kimmel Asks: What is Gluten?

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5/18/14

Rest Day!

Microwaves and Nutrition

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5/17/14

Partner “Eva”:

To be completed in teams of 2, you are to complete this WITH your partner – you can’t move to the next round until your partner is done!  Ex: You both run 400m at the same time – you both KB swing at same time – you both do pull ups, can’t move on to next round until you both complete the work…

5 rounds for time:

Run 400m each

15 American KBS (55/35lb) each

15 Pull Ups each

*Post results to comments.

The Scapula & Thoracic Spine: A Love Story

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5/16/14

A1) Barbell Step Up (12 – 18”): 4 sets x 8 reps/leg, Rest 1  min

A2) Glute Ham Raise: 4 sets x 8 reps, Rest 2 min (can be on machine or with partner)

B ) Complete the following:

4 rounds of:

60sec Wall Ball (14/20lb)

+ Rest 30sec

60sec C2 Row

+ Rest 30sec

60sec Barbell Thruster (55/75lb)

+ Rest 30sec

60sec Russian KBS (35/55lb)

+ Rest 30sec

*Post results to comments.

How to Brace & Breathe Properly for Weightlifting

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5/15/14

A ) 4 sets: 2 Clean Pull + 2 Clean, increase from last week, Rest 1-2 min

B ) Clean & Jerk: 5 sets x 3 reps at 80% of CJ 1RM, Rest 1-2 min

C ) Muscle Ups (or progressions): 3 sets x 5 MU, rest as needed

*MU Progressions can include any variations of the following:

Sub 3 strict chin ups + 3 dips for each MU

Muscle up negative

Muscle up banded transition exercise

Other modifications at the coach’s discretion

*Post results to comments.

Continue reading →

5/14/14

A1) Split Jerk (from rack): 3-2-1-3-2-1, Rest 1 min

*this is a wave load, each wave increases, ex: 3 reps at 80, 2 reps at 85, 1 rep at 90 and then 3 reps at 85, 2 reps at 90, 1 rep at 95…. Idea is to end on a tough single

A2) Dip (ring or stationary): 6 sets x 6-8 reps, Rest 2 min

B ) EMOTM for 12 min:

20second ALL OUT EFFORT shuttle run, approx. 20m down and back

*do these outside in the alley!

*Post results to comments.

Catching Cleans

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5/13/14

A ) 5 rounds:

60sec Double Under

60sec rest

60sec American KBS (35/55lb)

60sec rest

60sec Box Jump (20/24”)

60sec rest

*Post results to comments.

The Truth About Overeating

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5/12/14

A ) Snatch Grip RDL + Snatch High Pull: 4 sets x 6 reps (3 seconds down, get set in hang position – 1 sec pause, then explode for snatch high pull), Rest 1 min

B ) 3 sets – 100% effort:

90seconds C2 Row, record meters each round

+ Rest 2 min

C ) 2 sets – 100% effort:

30seconds burpees

30seconds lateral hop over barbell

30seconds power clean (95lb/55lb)

+ Rest 2 min

D1) Ring Row (feet parallel or any modification – 30X1 tempo): 4 x 6-8 reps at tempo, no rest

D2) TTB: 4 x 6-8 unbroken reps, Rest 1-2 min

*Post results to comments.

5 Biggest Mistakes Women Make with their Training Program

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5/11/14

Rest Day!

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5/10/14

25 min AMRAP:

*Working in groups of two.  Break up the work between both partners.

Row 1000m

30 CTB Pull ups

30 Deadlifts (155/215lb)

30 HSPU

*Post results to comments.

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5/9/14

A1) Bent Over Plate Row (32X1 tempo): 4 x 10-12 reps, no rest

A2) Muscle Up (or muscle up negative): 4 x 3-5 reps, Rest 2 min

B ) 7 sets:

60second C2 Row – 80% effort

60second C2 Row – 50% coast

*Post results to comments.

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5/8/14

A1) Deadlift: 4 x 7 reps, increase from last Friday, no rest

A2) Alternating Pistols: 4 x 4 reps/leg, Rest 3 min

B ) 90second running clock: 5 Thrusters (95/65lb) + max DU in remaining time

+ Rest 3 min

C ) 90second running clock: 5 Snatch (95/65lb) + max lateral hops over barbell in remaining time

+ Rest 3 min

D ) 90second running clock: 5 OHS (95/65lb) + max pull ups in remaining time

+ Rest 3 min

E ) 90second running clock: 5 FS (95/65lb) + max air squats in remaining time

*Post results to comments.

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5/7/14

A ) 4 sets: 2 Clean Pull + 2 Squat Clean, work up to a challenging weight, Rest 1-2 min

B ) EMOTM for 10 min:

Odd: 3 Split Jerk (77-80% of CJ 1RM)

Even: 6 Push Ups

C ) 7 sets:

400m Run

+ Rest 1 min

*Post results to comments.

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5/6/14

A1) Push Press (with one second pause at bottom of dip): 4 x 8 reps at tempo, no rest

A2) Wall Ball: 4 x max reps in 25sec, Rest 2 min

B ) 10 sets – 100% effort: 15second max reps Ground to Overhead (95/65lb), Rest 1 min

*Post results to comments.

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5/5/14

A1) Tempo RDL (31X1): 4 x 8 reps, no rest

A2) American KBS: 4 x max reps in 30s (40/60lb), Rest 2 min

B ) 5 sets:

60sec AMRAP – move fast!:

5 Dip

5 TTB

5 Box Jumps

+ Rest 1 min

C ) 5 min rest and mobility work

D ) 5 sets:

60sec AMRAP – move fast!:

10 DU

5 burpees

+ Rest 1 min

*Post results to comments.

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5/4/14

Rest Day!

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5/3/14

A) Partner “Murph”:

*To be completed in teams of 2, work split up between two people – two people CAN be working at the same time today:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

*Post results to comments.

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5/2/14

A ) Deadlift: 8-8-8-8-8, Rest 2 min

*work up to a challenging set of 8 reps and stay there for the remaining sets

B ) Complete the following:

5 rounds of:

30sec push ups

+ Rest 30sec

30sec Knees to Elbows

+ Rest 30sec

30sec Jumping Lunges

+ Rest 30sec

30sec Box Jumps (20/24”)

+ Rest 30sec

*Post results to comments.

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5/1/14

A ) 4 sets: 2 Snatch Pull + 2 Snatch, increase from last week, Rest 1-2 min

B ) Clean & Jerk: 5 sets x 3 reps at 75% of CJ 1RM, Rest 1-2 min

C ) Clean Pull: 4 sets x 3 reps at 85-90% of CJ 1RM, Rest 1-2 min

*Keep one piece pick up, focus on two speeds; slow to the knee, then explode!

D ) For time: 25 HSPU

*Post results to comments.

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