2/2/13 – Saturday

Written by josequan. Posted in Fitness

WARM UP

3 Rounds not for time:

3 Strict pull-ups
6 Overhead squats with PVC pipe

 

WOD

In 2 – 4 teams perform:

9 Chest 2 bar pull-ups
9 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

7 Chest 2 bar pull-ups
7 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

5 Chest 2 bar pull-ups
5 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

* 1st person in line performs the first set of 9 reps and resting after the 200 meter run. Once the last person in the group has completed the set of 9 reps and the 200 meter run the 1st person in line moves on to perform the set of 7 reps. The set will be performed similar to the set of 9 reps and with the set of 5 reps as well.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

With a 40 minute running clock…

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

*Rest 1 minute.

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat

*Rest 1 minute.

2 minutes ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)

 

2/1/13 – Friday

Written by josequan. Posted in Fitness

WARM UP

10 Minute Front rack  and hip Mobility

Then…

warm up to weight for the front squats.

 

WOD

1

Front Squat
5  X  3
* New set every 2 minutes. *

2

10 Rounds of:

1 Minute AMRAP (as many rounds/reps as possible)
5 Wall balls (20# /14#)
5 Burpees

Rest 1 minute

* Each new round starts with wall balls. Your score will be your total rounds and reps of the whole 10 rounds. 10 Reps = 1 Round *

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Strength

Strict Tempo Supinated Weighted Pull-ups: 5  X  5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

1/31/13 – Thursday

Written by josequan. Posted in Fitness

Hip Explosion

WARM UP

*Team Challenge surprise*

 

WOD

1a

Bench Press
5  X  5
Rest 90 Seconds then move to and perform 1b

1b

Bent over rows
5  X  7
Rest 90 Seconds then move back to and perform 1a

2

For time:

400 Meter sprint

Then straight into

50 – 40 – 30 – 20 – 10 Reps of

Double unders (Sub with times 2 of Singles or back and forth jumps over a PVC pipe)
Sit ups

1/30/13: Wednesday

Written by josequan. Posted in Fitness

Tomorrow is the first day of registration for the 2013 CrossFit Open. We are thinking about competing as a team but we need committed people. We have enough committed males, but we know of only 1 female who will compete. If we do not have enough females we might compete as just individuals again. You have until a week or two weeks before March 6, which is the day the first work out will come out. All WODs must be filmed and performed at RX no scaling, so this means start working on those weaknesses you have because you only have a month left before the first WOD comes out.

 

WARM UP

10 Minute hamstring mobility

3  X 10 Banded good mornings (light band)

Then…

Warm up to weight for the Deadlifts.

 

WOD

1
Deadlifts
8  X  2
*New every 90 seconds. These are not touch and go reps. Hand release at the bottom of the deadlift.

2
For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps of
Sumo deadlift high pull (95 #/ 65#)
Box jumps (24″ / 20″)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Endurance

Choose one…

Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95+% Effort. No sandbagging.

1/29/13 – Tuesday

Written by josequan. Posted in Fitness

WARM UP

2 X 200 Meter run, rest 30 seconds between sets

Then…

2 Rounds not for time:
6 Air squats
6 Kb swings
6 Hollow rocks

WOD

For time:
50 Air squats
40 Hand to hand Kb Swing (53 #/ 35#)
30 V-up
40 Air squats
30 H2H kb swing (53 #/ 35#)
20 V-up
30 Air squats
20 H2H kb swing (53# / 35#)
10 Air squats

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. The guy in the demo video only performs half of 1 rep.

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Endurance

Run
2  X  1000 Meter run
3 Minutes rest

Row
14 Minutes with splits held at 2:00/ 2:15 (Men/ Women)

1/28/13 – Monday

Written by josequan. Posted in Fitness

Congratulations to all the runners who participated in the 6th annual Coffee trail 10k & 15k, but really 19k, race. We had 5 gym members medal, 2 for the 15k overall and 3 for the 10k age divisions. This just goes to show you that you do not need to run millions of miles a week to be a good runner. Great job team!

WARM UP

200 Meter run

Then…

2 Rounds not for time:
10 Overhead squats
5 Sot presses
10 Sit ups
5 Lunges

 

WOD

1
Overhead Squats
5  X  3
* New set every 2:00 Minutes.

2
Weighted Bridges
3  X  15
* New set every 2:00 Minutes

3
8 Rounds for max reps of:

Push press (75# / 55#) , 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%

– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%

– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

 

 

 

1/25/13 – Friday

Written by josequan. Posted in Fitness

REMINDER!!!! Tomorrow (Jan. 26, 2013) class will be cancelled due to your trainers participating in the coffee trail run. For coffee trail participants today will be your rest/ active recovery day. You are running tomorrow so relax. If you have not registered yet you can register tomorrow but there will be a late fee of $10.00.

 

WARM UP

400 Meter run

Then…

3 Rounds not for time:

5 Inch worm push ups
8 Spidermans

 

STRENGTH

Weighted Sit ups
3 Sets  X  20 Reps

Use dumbbells or ask you partner to hold you down.

 

WOD

21 – 15 – 9 Reps for time of:

Box Jumps (24″ / 20″)
Hang Squat Clean (95# / 65#)
Split Jerk (95# / 65#)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Endurance

Run
6  X  200 Meter
1:30 Rest

Row
2500 Meter
For Time

Swim
1600 Meter
For Time

1/24/13 – Thursday

Written by josequan. Posted in Fitness

WARM UP/ STRENGTH

5 Pull-ups (normal)
4 Push ups
5 Chin ups (double underhand grip)
6 Push ups
5 Pull-ups (wide)
8 Push ups
5 Pull-ups (narrow)
10 Push ups
5 Pull-ups (switch L)
8 Push ups
5 Pull-ups (switch R)
6 Push ups
5 Clap pull-ups (or normal)
4 Push ups

*5- muscle ups as finishing challenge

 

WOD

For time:

1000 Meter run
100 Walking lunge steps
10 Handstand push ups

1/23/13 – Wednesday

Written by josequan. Posted in Fitness

WARM UP

200 Meter run

then…

3 Rounds not for time:
10 Sit ups
10 Air squats

 

STRENGTH

1) Back Squat
4 Sets  X  5 Reps
Perform a new set every 2 Minutes. Work up to 80-85% of your 1 RM (Rep Max)
* 10 Minute cut-off.

2) Banded Good Mornings
3 Sets  X  15 Reps
Perform a new set every 90 seconds.
WOD

AMRAP (As many rounds as possible) in 15 minutes:
7 Deadlifts (135# /85 #)
9 Hand release push-ups
12 Ball slams (Athlete chooses weight)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 90 Seconds – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2 Minutes – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X200m – rest 2 Minutes – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.