31 Dec 2013

Happy new year!

Warm up
100 double unders
3 x 10 push ups
3 x 10 v ups
3 x 10 air squats

Skill:  rope climbs

Wod:  14 Min AMRAP
5 Medball Cleans
8 wall balls
11 sit ups

Cash out: tabata low box jumps (no full extension req'd)

30 Dec 2013

Warm Up:
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk

SKILL:  Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position

STRENGTH:  Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom

WOD:
5000m row

Depending on class size, you may start with the wod and do skill work and strength after or vice versa.

23 Dec 2013

Warm up:
Tabata row or skip
Squat therapy
Mobility - focus on shoulders

Skill:  3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable

WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees

Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats

21 Dec 2013

Warm Up:
Coaches choice
Shoulder mobility

Partner WOD:

Each team completes the following, one partner works while the other rests:

10 wall walks
20 T & B shuttles
20 Thrusters
20 T & B shuttles
30 Manmakers
20 T & B shuttles
40 KB Swings (american style)
20 T & B Shuttles
50 Cal row or airdyne

20 Dec 2013

Warm Up:
Dynamics
2 x 10 good mornings (dowel)
Hip mobility (roll out hams/glutes/quads)
Burgener warm up (oly)
High hang/hang/floor pull/muscle/dynamic with bar 2x2 each start position

Power:  4 x 1 Deadlift
OLY: 4 x 1 Snatch

15 Min EMOM 2 reps @ 80%

WOD:
Double Tabata  Alternating movements:
Med ball cleans/Parallette hopovers

19 Dec 2013

Warm Up:
Dynamics
Squat therapy
Front Squat skill transfers with bar

POWER & OLY:  4 x 1 Front Squats
15 min EMOM 2 reps @ 80%

WOD:
8 MIN EMOM
1 t & b shuttle sprints
1 wall walk

18 Dec 2013

Warm up:
Athletes choice, pick movements to prep you for baseline.  Include:
Double unders or regular skipping
Inchworm
Scorpion/iron cross
Hip and shoulder mob

Wod:
Baseline

Skill: open gym

17 Dec 2013

Warm Up:
Dynamics
T spine OH Smash
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)

Power:  4 x 1 Press

Oly:  4 x 1 Push Jerk

15 MIN EMOM 2 reps @ 80%

WOD:

3 x 2 min AMRAP with 1 min rest between:

Max metres row

Tabata L sit

16 Dec 2013

Warm Up:
Dynamics
T spine OH Smash

Power stream focused Mob:
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)

Oly Stream focused Mob:
Glute smash (p. 301)
Side hip smashing (p. 303)
Single leg flexion with ER bias (p 304)
Hip External rotation with flexion (p 307, 308, 309)
Burgener
3 x 2 each High Hang pull/muscle/dynamic  Hang pull/muscle/dynamic  Floor pull/muscle/dynamic

We are going for 1RM pr's this week, you are allowed 3 attempts in addition to the programmed lift

Power: 4 x 1 Bench Press (80/90/95/100)
Oly:  4 x 1 Cleans

15 MIN EMOM 2 reps @ 80%

WOD:
21-15-9 Burpees
9-15-21 Sit Ups

14 Dec 13

Warm Up:
Coach's choice

WOD:
Teams of four will work to complete the following, two people can work at the same time at the same movement (except rowing):

ROW 4000 m
100 Overhead Squats (65/95)
100 Burpees
Farmer walk - total combined weight of 1000 lbs must be moved t & b, can use kb or dumbbells but nothing bigger.

Fa la la la la la la la la.

13 Dec 13

Warm Up:
Tabata Row
10 x Inch Worms
2 x 10 Good Mornings with Dowel
Shoulder Mobility (bands, dowels, ball/roller)
Squat therapy (Power)
OLY - Burgener (dowel) & High Hang/Hang/Floor barbell Pull/Muscle/Dynamic (2x each position)

POWER:  4 x 2 Deadlifts
OLY:  4 x 2 Snatch

12 MIN EMOM 3 Reps @ 70%

WOD:
3 min on, 1 min off at each couplet, work with a partner:
A:  10 Box Jumps / Partner holds wall squat
B:  10 Wall Balls / Partner does rolling squats
C:  10 SDHP (55/75) / Partner holds plank

12 Dec 13

Warm up:
10 T & B shuttle jogs
1 length Inch Worms
1 Length Crab walk (forward)
1 Length Crab walk (backwards)
1 wall walk (or wall plank hold)
Shoulder Mobility
Front Squat Skill transfers (with bar)

POWER & OLY:
4 x 2 Front Squats
(70%/80%/85%/90%)

12 MIN EMOM 3 Reps @ 70%

WOD:
5 Rounds of Cindy
5 Pull ups/10 Push Ups/15 Air Squats

Cash Out:
Tabata Superman/Hollow hold combo (one superman + one hollow hold= 1 rep)

11 Dec 2013

Warm Up:
3 rounds:
20 DU
10 Tuck Jumps

Squat therapy

Hip & Shoulder Mobility

Skill Work:  OHS 5 x 5
Goal is to work on perfect form, so if that means a dowel, then dowel it is!  You can go as heavy as your form allows, steady weight or increase every set.  Coach will let you know if you can put weight/more weight on the bar.

WOD:
15 MIN EMOM:
1 length bear crawl
3 TTB

10 Dec 2013

Warm up:
Dynamics
Pick 5 Mitch's
Shoulder mobility
10 up and down plank
1 wall walk

Power: 4 x 2 Press
Oly: 4 x 2 Push Jerk

12 EMOM 3 REPS AT 70%

Wod:
10 min AMRAP
5 T & B SHUTTLE SPRINTS
5 NEGATIVE RING DIPS (START AT TOP AND LOWER TO BOTTOM HOLD)
5 V UPS

9 Dec 2013

Happy birthday Coach Brandy!

Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic

Power
4 x 2 bench press

Oly
4 x 2 cleans

12 EMOM 3 REPS @ 70%

Wod:
21-15-9
Back squat 50%
Kb swing (russian)

7 Dec 2013

Warm Up:
Coach's choice

Skill Work:  Kettlebell Swings
                   TGU

WOD:
Teams of two, work to complete together:
Partner can only work while partner is holding their pose:

100 Wall Balls / partner holds Downward Dog
200 Sitting Medball twists / partner holds Garland Pose
3000m row /partner holds Plank
400 DU / partner holds Boat Pose
50 Hang Cleans / partner holds Eagle Pose

6 Dec 2013

Warm Up:
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc

Mobility

OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor.  Then get at 'er!                        
Power: 4 x 3 Deadlifts
OLY:  4 x 3 Snatch

10 MIN EMOM 4 reps @ 60%

WOD:
21-15-9
Calorie Row/Sit Ups

Cash Out:  100 DU's

5 Dec 2013

Warm Up:
Dynamics
Squat Therapy
Front Squat Skill Transfers

Mobility

POWER & OLY:
4 x 3 Front Squat (60%/70%/75%/85%)

10 MIN EMOM 4 reps @ 60%

WOD:
Tabata Hollow Rocks (yes again)
Tabata Mountain Climbers

4 Dec 2013

Warm Up:
10 T & B Shuttles
Squat therapy
Mobility:  Pigeon, Couch, InchWorm, T Spine smash, Trap smash (barbell)
Band mobility
Achilles stretch
Ankle rotations

Skill Work:
3 rounds 1 min on 1 min rest Plank Holds
3 rounds 1 min on 1 min rest Hollow Rocks

WOD:
30 MIN AMRAP Partnered Up, 1 person works, other rests, each partner group completes:

20 Good Mornings (35/45)
30 Box Jumps
40 Double Unders
30 Slam Balls
20 Pull Ups or TTB

3 Dec 2013

Warm up:
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk

Power:
4 x 3 press

Oly:
4 x 3 push jerk

10 min EMOM @60% 4 reps

Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds

A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats

2 Dec 2013

Warm up:
Dynamics
Squat therapy
Burgener (oly)
2 x 1 min plank holds

Power:
4 x 3 (60%,70%,75%,85%) bench

Oly:
4 x 3 (same % as power)cleans

10 Min EMOM 4 reps at 60%

Wod:
Annie

30 Nov 2013

Warm Up:
Coaches choice

WOD:
PARTNER UP
One partner works while the other rests
2 mins total per station then rotate to next one
score is total reps:

Station 1:  Box Jumps (Speed jumps, low box 12"/16", full extension at top not required)
Station 2:  Tire Flips
Station 3:  Pull Ups
Station 4:  Double Unders
Station 5:  Sit Ups
Station 6: Calories Airdyne

29 Nov 2013

Warm up:
3 rounds:
5 T & B Shuttle sprints
5 Frog Jumps
5 V Ups

Squat Therapy

Mobility

WOD:
10 MIN AMRAP:
10 Back Squat (45%-55%)
15 Leg Raises

Cash Out:
3 x 1 min Plank holds (60 sec rest btwn rounds)

28 Nov 2013

Warm Up:
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders

3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified:  max wall plank hold)

Hip Mobility

Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )

WOD:

A:  5 min AMRAP
5 Pull Ups
5 SDHP (95/65)

Rest 2 minutes

B:  5 Min AMRAP
5 Thrusters (95/65)
5  Rolling Squats

27 Nov 2013

Warm Up:
15 T & B wall touch jog
5 Inch Worm
5 Iron Cross
5 Scorpion

Squat Therapy

MOBILITY:
Pick 10 additional mobility/yoga exercises, must include:
Pigeon
Couch
Garland Pose

WOD:
21-15-9
OHS (95/65)
V Ups

Cash Out:
Tabata Row

26 Nov 2013

Warm Up:
Pick 10 Mitch's
3 x 25 DU

Mobility:
Achilles/ankles/calf
Shoulders
Hips

WOD:
5 x 500m row
rest 90 seconds btwn rounds

REST 5 MINUTES, THEN:

10 MIN AMRAP:
10 KB Swings
10 Box Jumps
10 Sit Ups

25 November 2013

Warm up:
Tabata row

Mobility: 20 mins
Pigeon
Garland pose
Couch stretch
T spine mobilisation
Trap release barbell
Band stretches
Ball rollout shoulders and hips
Cobra

WOD:
7 rounds:
7 hang power cleans (75/55)
7 ttb

22 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard

GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups

1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups

15 MIN EMOTM 2 reps Deadlift

Power:
2-2-1-1 Deadlift

15 MIN EMOTM 2 reps @80%

OLY:
1-1-1-1 Snatch

15 MIN EMOTM @ 80%

WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups

COMPETITORS MOBILITY WOD:
On the whiteboard

21 Nov 2013

Warm Up:
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers

GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges

15 MIN EMOTM 2 Reps Front Squat

POWER:
2-2-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

WOD:
8 x 200m row 60 sec rest btwn rounds

20 Nov 2013

Warm Up:
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener

Skill work:  MOBILITY

• T spine overhead smash (roller & barbell)
• Trap smash (barbell resting on trap, active release)
• Bicep & Tricep smash (with ball on box, roll out)
• Lat rollout (roller and ball)
• Pigeon
• Garland Pose
• Cobra
• Downward dog
• Bar or ring hang with scapular retraction

WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)

19 Nov 2013

Warm Up:
coaches choice

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups

2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps

15 MIN EMOTM 2 reps Press (bar)

POWER:
2-2-1-1 Press (% off TRUE MAX weight)

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Push Jerk

15 MIN EMOTM 2 reps @ 80%

WOD:
25-20-15
Wall Ball/Ring Rows

18 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)

*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*

GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups

2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps

POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps.  If you PR on the first attempt, shut it down)

15 MIN EMOTM - 2 reps at 80%

OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep

15 MIN EMOTM 2 reps @ 80%

WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)

16 Nov 2013

Warm Up:
Coaches choice

WOD:
Row 800 m
6 Tire Flips
12 TTB
18 OHS (135/95)
24 V Ups
30 Double Unders
Row 800 m

15 Nov 2013

Warm Up:
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

1 x 10 Snatch Pulls
1 x 10 Squat Clean

Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%

Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%


WOD:  (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)

3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)

14 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

2 x 10 SDHP
2 x 10 Push Press

Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%

Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%

WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")

13 Nov 2013

Warm Up:
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)

Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8

POWER:
4 x 3 Press

12 MIN EMOTM 3 reps @ 70%

OLY:
4 x 2 Push Jerk

12 MIN EMOTM 3 reps @ 70%

WOD:  (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)

8 Nov 2013

Warm Up:
Dynamics
Shoulder Mobility :  Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 10 Bench Press (70%)
               1 x 10 Barbell Row (85/55)

WOD:  1!10  Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)

POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%

OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%

POWER & OLY WOD:
1!10  Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)

7 Nov 2013

Warm Up:
Dynamics
Front Squat Skill Transfers
Burgener (all)

Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up

2 x 10 Back Squats
2 x 10 Deadlifts

Power:

4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%

Oly:

4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%

WOD:  ALL GROUPS

A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees

Rest 2 mins

B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)

6 November 2013

Here is the METCON portion of today's WOD:

CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy

__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points

______ TOTAL

**used with permission from CrossFit 204.  thanks Mike!

5 November 2013

Warm Up:
Dynamics
Mobility
Burgener (OLY ONLY)

*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 6-8 Bench Press
               1 x Strict Pull Ups to failure

WOD:  Tabata DU's then Tabata Box Jumps

POWER:  4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
                10 MIN EMOTM 4 reps @ 60%

OLY:  4 x 3 Push Jerk (same % scheme as yesterday)
          10 MIN EMOTM 4 Reps @ 60%

POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round

4 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

Strength:  2 x 10 Barbell only front squat
               2 x 25 Standing lower Back Extensions

WOD:  2 x 8 min max metres row (2 min rest btwn rounds)

POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

POWER & OLY WOD:

12 min cap:

25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball

2 Nov 2013

Warm Up:
Coach's choice

WOD:

Teams of four
Box jumps are timer

30 MIN AMRAP
25 Box Jumps
Tire Flips
L-Sit Hang
Wall plank hold

1 Nov 2013

Warm Up:
Dynamics
Burgener
Squat Therapy
Mobility

Strength:

Work to 1RM:
Power Clean (Oly)
BackSquat (Power)

Cash Out:  Tabata Air Squats

31 Oct 2013

Warm Up:
Tabata Row

Mobility work

WOD:

Pick a partner and complete as a pair, one works, one rests (except situps)
200 DU
100 Hollow Rocks
200 Air Squats
50 Mountain Climbers (L & R = 1)
100 Box Jumps
50 Pistol Squats
25 Pull Ups
50 Med Ball Sit Ups
25 TTB

30 Oct 2013

Warm Up:
Mitch's Warm UP (pick 10-15)
Mobility

WOD:

"FIGHT GONE BAD": Compare to May 1, 2013
3 rounds

You will spend one minute at each station before rotating directly to the next station and continuing your reps.  After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!

This workout is total reps accomplished.  We will partner you up with someone and do this workout staggered so you will have assistance with rep counting and recording.  Each calorie rowed equals one rep on the rower.

1)  Wall Ball (20/14 to 10'/9')
2)  SDHP 75/50
3)  Box Jumps (24"/20")
4)  Push Press (75/50)
5)  Row (calories)

29 Oct 2013

Warm Up:
Skipping
Pick 10 from Mitch's
Squat Therapy
Hip & Shoulder Mob

Skill Work:  One of the following:  Muscle Up transitions/Kipping Pull Up/Butterfly Kip

WOD:
10!1 Thrusters (95/65)/Sit Ups

26 Oct 2013

Warm up: Coach's choice

Wod: Partner up

5 stations equals one round

3 Rounds: 1 min work while the other rests
Score is total reps

-DU's
-Wall balls
-Parallette hopovers
-Burpees
-Plank Hold (10 sec grouping equals one point, one bonus point awarded for doing hold entire minute. No points awarded for holds not in full multiples of ten)

25 Oct 2013

Warm Up:
Tabata Row
Squat therapy
Shoulder Mob

WOD:  7 Rounds
1 Muscle Up (2 Strict Pull Up/1 Dip -Rings or Dip bar)
3 Push Ups
5 Pull Ups (Unbanded - Kip, Banded - Strict)
7 Grasshoppers (L & R =1)

Cash Out:  Tabata Sit Ups

24 Oct 2013

Warm Up:
3 Rounds Box jump burpees (4)/3 Strict Pull Ups
Squat Therapy
Hip & Shoulder Mobility

SKILL WORK:  Forearm Stand

WOD:  12 Min AMRAP
8 KB Swings
8 Wall Ball
8 DU

23 Oct 2013

Warm Up:
Glassman
Burgener for Oly
Squat Therapy for Power
Hip & Shoulder Mobility

Strength:  Test for bias program
Power:  Work up to 1RM Deadlift
OLY:  Work up to 1RM Snatch

WOD:  8 MIN AMRAP
5 T & B Shuttles
10 OH Lunge (plate or bar)
15 Box Jumps

22 Oct 2013

Warm Up:
Run 400m
Row 400m

Hip & Shoulder Mob

WOD: Complete in any order the following:

800m Row
80 DU
8 T & B shuttle sprints
32 Mountain Climbers
32 V Ups
16 Ring Rows
16 Pistols
16 TTB
8 Skin the Cats
8 Wall Walks

21 Oct 2013

Warm up:
Skipping
Pick 10 mitch's warm up

Burgener

Shoulder mob

Strength bias testing
Power- work up to a 1RM Bench press
Oly - work up to 1RM push jerk

Cash out:
Tabata kb swings

19 Oct 2013

Warm Up:
Coach's choice

WOD:
Run 400 m
10!1/1!10 Parallette Pass Thrus/Box Jumps
Run 400m
10!1/1!10 Wall Ball/Rolling Squat
Run 400m

18 Oct 2013

Warm Up:
3 rounds 200m run/200m row

5 x 20 DU try for unbroken (30-60 rest btwn rounds)

Hip Mobility

WOD:  10 MIN Max metre Row

SKILL WORK:  OHS with dowel

17 Oct 2013

Warm Up:
Pick 12 from Mitch's Warm Up
Squat Therapy

CORE SKILL:  3 rounds, not for time
Advanced:  20 medball GHD sit ups/15 weighted back extensions
Int/Beginner:  20 Weighted sit ups/15 supermans

AMRAP A:  5 minutes
5 x Deadlifts (275/200)/5 HSPU

REST 5 mins

AMRAP B:  5 minutes
5 x OHS (165/115)/5 Ring Dips

16 Oct 2013

Warm UP:
Dynamics
Burgener
Skill Transfer
Squat therapy

WOD:  Working up to 1RM front squat (testing for upcoming strength bias)

Cash Out:  Tabata burpees

15 Oct 2013

Warm Up:
Dynamics
Burgener
Skill Transfers

Hip & Shoulder Mob

WOD:  20 MIN EMOTM

1 Squat Clean (heavy)
10 DU

12 Oct 2013

Warm up:
Coaches Choice

WOD :

Tabata Situps
Run 200m
Tabata Air Squats
Row 400m
Tabata Plank
50 DU

11 Oct 2013

Warm Up:
50 Double Unders
Squat Therapy
5 position front rack skill work with dowel
(Arms out/Regular/3 sec Hold at bottom/1 1/4 bounce at bottom/ bottom up)
Mobility

WOD:
3-2-1-1-1-1-1  In the hole Front Squat (rack low and start in the hole)

Rest 5 Minutes

then 3 x 30 sec Front Rack Hold @ 110% 1RM weight

10 Oct 2013

Warm Up:  2 rounds:
200m jog
3 Negative Pull Ups
5 Push Ups
10 Air squats

Hip/shoulder mob

WOD:  10 MIN AMRAP
200m row is timer
Leg raises
Jumping Pull Ups

Cash Out:  3 x max reps ring dips

9 Oct 2013

Warm Up
Mitch's Warm Up - Full

WOD:
3 Rounds:
500m row
12 Deadlifts (65%)
21 Box Jumps (20" for all)

Cash Out:  Tabata Sit ups

8 Oct 2013

Warm Up:
Junkyard dog
Burgener
Skill Transfer

Mobility work

WOD: From Mike's Gym:

5 Sq Clean (130/65) 5 rope climb
4 Sq Clean (155/90) 4 rope climb
3 Sq Clean (175/110) 3 rope climb
2 Sq Clean (195-130) 2 rope climb
1 Sq Clean (220/155) 1 rope climb

7 Oct 2013

Warm Up:
Glassman

Ankle/achilles/quad/hammie rollout mobility

WOD:
Run 1600m/Row 1600m
Run 800m/Row 800m
Run 400m/Row 400m

5 Oct 2013

Warm Up:
Coaches choice

ankle/hip/quad/shoulder mobility

Skill Work:  Squat Therapy and OHS work with dowel or bar (int/adv)

WOD:
21-15-9
Calorie Row/Airdyne
Burpees

Cash Out:  Tabata Hollow Rocks

4 Oct 2013

Warm Up:
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders

Hip & Shoulder mobility


SKILL:  3 x 5 Ring Row with elevated feet


WOD:  Gymnastics Chipper

100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)

EMOTM you will drop and do 3 burpees

3 Oct 2013

Warm Up:
Glassman
Mobility

SKILL:
3 x 5 each side KB Windmills
3 x 5 each side KB bent knee windmills
2 x 10 alternating kb swing catch

Partner Up:
Tabata Medball throw sit up
Tabata Medball standing twist (pass medball to partner while standing back to back)

WOD:
8 MIN AMRAP
8 KB Snatch/1 t & b shuttle

2 Oct 2013

Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob


Strength:  10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)

WOD:
"HELENITA"

10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups

1 October 2013

HAPPY BIRTHDAY COACH T!!

Coach T specifically requested this wod for his birthday because he wanted to participate but is on the road.  So 31 Manmakers it is!  Happy birthday T, so glad you are part of our team :)

Coach T demonstrates weighted push ups

Warm Up:

Run 400m

3 sets max Plank hold

Squat Therapy

Hip and Shoulder Mobility

WOD:

31 Manmakers

Skill:  OHS

Imagine

Tomorrow we will not be wodding in the box, but rather (hopefully) participating in some way, shape or form in the Imagine Run.  For those of you not familiar with Imagine, it is an extremely well-run fundraiser put on every year in memory of those we've lost to suicide and in support of mental health.  Fighting the stigma of mental illness is one of their main priorities and they do a very good job of it.  The more we speak out about mental health, the less alone those suffering from it will feel.  Fight the stigma!

If you have not already committed to run or volunteer, I know that we won't turn away any offers of help along the Stott Mile.  Please email me (crystal@crossfitniverville.com) if you'd like to man our mile to cheer on the runners or hand out water etc.

Thanks to everyone for their support!  Good luck to all the participants.

Miss you Joe

27 Sept 2013

Warm Up:
Glassman
Hip & Shoulder Mobility

Skill Work:  OPEN GYM (15 MINS) - Use it wisely!  Pick something that needs working on or needs some more focussed coaching

A:  5 MIN AMRAP
5 Medball Cleans
10 Hollow Rocks

Rest 2 minutes

B:  6 MIN AMRAP
6 Pistols
12 Weighted Step Ups

Rest 2 minutes

C:  7 MIN AMRAP
7 DU's
14 Sit Ups

Score is total rounds of A + B+ C

26 Sept 2013

Warm Up:
3 rounds:
20 Double Unders
15 KB Swings
10 Supermans or GHD extensions

2 x 30 sec each side Sampson stretch

HIP mobility, roller work

Skill:
4 x 5 Push Up Work
Do these slowly with careful attention paid to spine stabilization and elbow mechanics.  Try the reverse hand position exercise for advanced.

Strength:  5 x 3 Deadlifts (incr weight)

WOD:

21-15-9
Snatch (45/35)/Wall Ball/Sit Ups

25 Sept 2013

Pick a Partner!

Warm Up:
Dynamics (high knee skip etc)
Burgener
Skill Transfer
3 wall walks
Calf/hip/achilles mobility

WOD:  12 MIN AMRAP
One blvd length resistance sprints (each)
10 total med ball throws to partner (across 1/2 width of blvd), after each toss you do a burpee
5 Push Jerks (bar must be cleaned into position, can be done at the same time if there are enough bars)

24 September 2013

Warm Up:
20 rounds 30 sec on 10 sec rest max m row

Strength:  10 x 3 Front Squats (70-80%)

WOD:
10 MIN EMOTM
5 OHS (155/105)/7 TTB
There is a 10 burpee penalty to be done at the end for each round you do not complete in the time frame

23 Sept 2013

Warm Up:
Tabata row
Shoulder Mobility Exercise (start at 1:35 mark)
Shoulder Complex


Skill Work:
3 x 5 Clapping Push Ups
3 x 3 Push Up to Elbow Position

WOD:

3 Rounds Circuit:
Bear Crawl t & b
Lateral parallette hopovers
In and out agility ladder
Lateral parallette hopovers (other way)
3 Muscle Ups/Jumping Muscle Ups (or 3 reps of couplet 2 pull ups grip strict/1 ring dip)

Cash Out:  3 rounds max strict Knees to Elbows (mod:  knees to chest)

21 Sept 2013

Warm Up:  Coaches choice

WOD:
40 Squats
Run 400m
20 Push Press (75/55)
10 Burpees
Run 800m
10 Burpees
20 Push Press
Run 400m
40 Squats

20 September 2013

Warm Up:
50 Double Unders
Squat therapy (1 x 10 each exercise)
Hip and shoulder mobility

WOD:

Bear Complex *This wod is NOT timed, go at your own pace*
Rx is increase weight each round to max weight for fifth

5 rounds of 7 reps of the following sequence (each set is touch and go, no dropping the bar)
Power clean
Front Squat
Push Press (behind the neck)
Back Squat
Push Press (front)

19 September 2013

HAPPY BASELINE DAY!!!!

You know the drill.

Warm up in whatever way you need to in order to optimize your baseline time.  Get ready to be awesome!

18 Sept 2013

Warm Up:
High knee skips, backwards skip, sprint, sprint with 360 turn, butt kicks
Junkyard dog
Burgener
Skill Transfers

Mobility:  4 in 1 Mobility Exercise  Try one floor length of these (should be about 4 of them)

STRENGTH:
3 x 5 Good Mornings
(incr weight if form is good, coach to determine weights)

WOD:
Run 200m
6 Strict Pull Ups
6 Squat Cleans
Run 400m
4 Strict Pull Ups
4 Squat Cleans
Run 800m
2 Strict Pull Ups
2 Squat Cleans

17 September 2013

Warm Up:
400 m Jog
Squat Therapy 2 rounds 10 reps each exercise
2 x 10 Box Dips
2 x 10 Scapular Push Ups
Ankle Mobility - While lying on the floor, raise one leg and draw the alphabet with each foot one time through per side
Shoulder Mobility

STRENGTH:   5 x 3 Back Squat (incr. weight)

WOD:

a couplet of:
10!1  Sots Press
1!10  Ring Dips

Cash Out:  Tabata Sit ups (weighted for Rx+)

16 September 2013

A big thank you to everyone who came out to the grand opening Saturday!  Now it's time to get back to work.

Warm Up:
KB work
~Around the world
~alt one arm swings
~Snatches
~Goblet Squats
~Figure eights
~Around the body swing and catch

Mobility:  Ankles, quads, hammies, achilles

WOD:
10 x 100m sprints
rest btwn rounds as long as you sprinted


Cash Out:
Tabata V sits with side to side touches

GRAND OPENING!

What a year!  To say that it's been a whirlwind would be an understatement.  Not to repeat all of the information and updates we mentioned in our newsletter, but MAN, we have been BUSY!

Affilation was a huge step for us and a leap of faith, and our little community has encouraged us every step of the way and we, the coaching team, want to extend a huge thank you for your support as we move forward.

I love our ShopGym family.  I can honestly say that I have learned something from each and every person I have coached alongside with and had the opportunity to coach.  I have made numerous friends across this CrossFit community and have been blessed and enriched by this whole experience.  I want to extend my personal thanks to all of my co-coaches who put up with me on a daily basis.  You guys are all totally awesome human beings and I love you!

Tomorrow we celebrate!  We celebrate your faith in us, your support, your hardwork, your dedication.  We celebrate struggles, hard times, bad days, but always the commitment to being better at life, better in our relationships, better to ourselves.  The journey is still ahead of us, but take a moment to realize how far you've come and how much more you will achieve.

“It shouldn’t be easy to be amazing.  Then everything would be.  It’s the things you fight for and struggle with before earning that have the greatest worth.  When something’s difficult to come by, you’ll do that much more to make sure it’s even harder – or impossible – to lose.”  ―Sarah Dessen

~Coach C

13 Sept 2013

Warm Up:
Dynamics - High Knee skips, grapevine etc
4 x 5 Scapular Push Ups
2 x 10 Wall Squats
1 x 2 Wall Walks

Shoulder mobility:  wall stretch, bands, dowel work
Hip mobility :  hip floss, pigeon, couch, leg swings, figure four

Mobility work is the name of the game today

SKill Work:  Scorpion Push Up Locomotion
Try 3 sets of 1 each side

WOD:  Will be broken into groups, start at different stations

Death By Pullups (Strict) +1 Pull up each minute
Death By Jumping Squats +double up each minute (1,2,4,8,16  etc)
Death By Spiderman Push Ups +1 each minute
Tabata Toe Touches (off your back with legs in the air at 90 degree angle, crossover toe touches, left hand touches right foot etc keep shoulders off the floor)
Tabata Back to Back partner squats

12 Sept 2013

Warm Up:
High Knee Skips
Butt Kick
Walking Lunge
Inch Worm
Frog Jumps

OLY!

Burgener & Skill Transfers

Strength:  EMOTM for 16 Mins
Odd:  1 Squat Snatch
Even:  2 Clean & Jerk

WOD:  6 Min AMRAP
12 Wall Ball/12 DU

11 Sept 2013

In the spirit of celebrating 20 years of partnership with my best buddy, today's wod is a partner wod :)

WARM UP:
Junkyard Dog
Burgener Warm Up
Skill Transfer exercises

Ankle & Achilles Mobility
Shoulder & Hip Mobility

WOD:  30 MIN AMRAP

Partners alternate work/rest
10 Thrusters (95/65)
400m Run
10 Box Jumps (24"/20")

Each set of work done by a partner equals one round.

Happy Anniversary babe!

10 September 2013

Warm Up:
3 rounds:
run 100m
20 DU (10 attempts/10 parallette jumpovers)
5 Strict Pull Ups/Chin Ups

Skill:
Handstand Walk (Cliff) 2 x 10 steps or Handstand Wall Runs (for the rest of us) 2 x 20-30 shoulder taps
Then 2 x 10 unbroken sets TTB (as many attempts to get two runs of unbroken sets)
Then 3 x Max Skin the cats

WOD:  Double Up Tabata
A)  Alternating Row/Push Ups (you will have to get in and out of the rower quickly, plan ahead!)
B)  Alternating DU's/Rolling Squats (No single multiplier for DU's, all attempts count)

9 Sept 2013

Warm Up:
High Knee Skips
Butt Kicks
Grapevine
Backwards jog
Sprint
Walking lunge

3 x 2 each side TGU

3 x 1 Wall Walks

Shoulder and hip mobility

STRENGTH/SKILL:  OH Barbell Duck walk 3 x 1 Gym length

WOD:  12 MIN AMRAP

BAR STAR
1 Clean
3 Front Squat
3 Shoulder to Overhead
6 OH Lunges (3 per side)

7 Sept 2013

Warm Up:
Coaches Choice

WOD:  Borrowed from CrossFit Eugene

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

it's a box jump kinda day

6 Sept 2013

Warm Up:
Glassman

Mobility:  hips/calves/achilles

WOD:
4 x 400m Time Trials
2 min rest between rounds
*Compare to May 9, 2012*

Cash Out:  Tabata Row or Airdyne

5 Sept 2013

Warm Up:
3 Rounds
25 DU* (go for unbroken)
10 Pistol Squats
25 Sit Ups

*If you cannot do double unders, you will do 10 attempts that count whether you get them or not and the rest are parallette hopovers (t & b = 1 double under. )

WOD:

Couplet of:
10!1 Floor Wipers
1!10 Floor Press

Strength:  5 x 3 Strict Press same load all sets

Cash Out:  Tabata V Ups

4 Sept 2013

Warm Up:
Run 100 m
10 Grasshoppers
Run 100m
10 inchworms
Run 100m
10 Iron Cross

Shoulder Mobility

We're going for the slow burn today

Skill:  5 x 3 Reverse Pull Ups (slow descent)

WOD:  Partner up

10 MIN AMRAP
Partner A holds plank while Partner B completes the following:
3 Dumbbell Manmakers
1 t & b shuttle sprint

Cash Out:  2 mins max reps hollow rocks

3 September 2013

Warm up:
2 rounds
15 DU
10 jumping lunges alt legs
10 dowel presses
1 wall walk

Burgener warm up

Mobility

Strength:  5 x 3 front Squats inc weight

Wod:
10/50 8/40 6/30 4/20 2/10
Thrusters/Double Unders
(95/65)

31 August 2013

HOTSHOTS 19

In honour of those firefighters who lost their lives in Arizona this summer, we will be participating in the Hotshots19 WOD.  This is open to the public and can be modified for any fitness level.  Please come out and join us!

"HOTSHOTS19"

6 rounds:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull UPs
400m RUN

30 August 2013

Warm up:  Glassman

Strength:  3-3-3 OHS (from floor)

WOD:
13 min AMRAP
Overhead barbell walk one blvd length
5 tire flips, each flip jump in and out of tire

29 Aug 2013

Warm up:
On the boulevard, one length of each:
High knee jog
High knee backwards jog
Front skip
Back skip
Grapevine
Sprint

Skill work:
Double unders
Skin the cats
Strict pull ups

Wod:  "Polish Crippler"
100 Burpees
*EMOTM stop and complete 10 DU/25 singles

27 August 2013

Warm Up:
Tabata row

2 x 1  wall walks
2 x 10 around the body KB swings
2 x 10 figure 8 (through the legs) kb swings
2 x 10 bottoms up Press

Hip/shoulder/achilles mobility

WOD:
EMOTM for Max Rounds
5 box Jumps
5 SDHP (55/75)
5 Push Press (55/75)

26 August 2013

Warm Up:
Tabata Parallette hopovers
Hip/ankle/calf mobility

WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m

Skill:
OHS - light weight, for form

23 August 2013

WU:  2 rounds Run 200m, 15 kb swings, 10 air squats
hip & shoulder mobility

SHERISSE'S BIRTHDAY WOD "33"

3 Rounds - 3 mins on 1 min off
3 TTB
3 Burpees
3 Wall Walks
3 HSPU
(technically her birthday is tomorrow, but we wanted to maximize her ability to participate in her own lovely wod)

22 August 2013

WU:  Tabata Mountain Climbers then Tabata Walking Planks (up and down off forearms)
Hip & shoulder Mobility

WOD:

Sled drag is TIMER (t & b)
Dumbbell Power Cleans to Press
Double Unders
10ft (3m) Shuttle Sprints

21 August 2013

WU:  3 x 100m jog/10 air squats/5 TTB/15 sit ups

DAVID'S BIRTHDAY WOD
Happy birthday to my best buddy!

41 Calorie Row
41 KB Swings
41 Box Jumps
41 SDHP
41 Calorie Row

SKill work:  Snatch

20 August 2013

WU:  Coach's Choice

WOD:

7 Rounds
Bear Crawl one way/Sprint back
7 Hollow Rocks

19 August 2013

WU:  Coach's Choice

WOD:

Back Squats (Heavy)
Working up to your 1 RM

17 August 2013

WU:  Coach's Choice

WOD:

Run 500m/50 Box Jumps
Run 400m/40 Box Jumps
Run 300m/30 Box Jumps
Run 200m/20 Box Jumps
Run 100m/10 Box Jumps

16 August 2013

WU:  Coach's Choice

WOD:

Get out your running shoes cuz it's a 5K ladies & gents!

*compare to May 7th time

15 August 2013

WU:  Coach's Choice

SKILL:  3 x 5 Snatch

WOD:

8 MIN AMRAP
10 Wall Balls
5 Deadlifts (HEAVY)
10 Box Jumps

14 August 2013

WU:  Coach's Choice

WOD:  

13 MIN AMRAP
10 Overhead Lunges (Barbell or Plate depending on class size)
10 KB Swings
1 Shuttle Run (1 blvd length if you're woding outside)

13 August 2013

WU:  Coach's Choice

SKILL:

5x5 Sumo Deadlifts
5x5 Romanian Deadlifts

WOD:

6 MINS EMOTM
1 Front Squat (Heavy)
4 Box Jumpover Burpees

Crystal's face as she programmed this WOD!

12 August 2013

WU:  Tabata Grasshoppers & Frog Jumps

WOD:  10 MIN AMRAP
1 Wall Walk
8 Pistol Squats
4 HSPU

10 August 2013

Time for a good old fashioned chipper!

Warm Up:
Coach's choice

WOD:
100 DU
90 Air Squats
80 Sit Ups
70 Mountain Climbers
60 Parallette Jumpovers
50m Farmer Walk (blvd length and back)
40 Dumbbell Snatches (total)
30 Overhead Squats
20 Pull Ups
10 Push Ups

9 August 2013

It's cleaning day!

Warm Up:
Junkyard dog
Burgener
Skill Transfer

Skill Work:  Clean technique

WOD:  1RM Squat Clean

Today we are working to a one rep max heavy squat clean.  Use the whole class to get there.  If you are working on your technique, you will stay light and work on form.  If you're intermediate on your technique, use the first part of the class to dial it in, then move up in weights.

Your coach will direct you on this one, please check before adding weight if you are in the beginner/intermediate zone.

Dial in the technique before going heavy.  Get comfortable in the hole.

8 August 2013

Warm Up:

400 m Run

3 x 5 Push Ups (1 set wide arm, 1 set tricep, 1 set triangle)

Svea conquers her rope climb

10 GHD Sit Ups

10 GHD Back Extensions

Skill Work:  Open gym gymnastic skill

WOD:

10 MIN EMOTM:

2 t & b shuttle sprints

1 rope climb (sub 3 pull ups)

7 August 2013

Warm Up:
200 m jog with arm circles
2 x 10 Wall Squats
3 x 1 Wall Walks
3 x 5 HSPU

Hip Mobility/Shoulder Mobility
~Hip floss, pigeon, couch stretch, deep squats, shoulder pass thrus, band stretches, wrist circles

Compared to a 21, 097 m row, 1000m will be peanuts

WOD:
Row 1000m (can be done at beginning or end, this wod will stagger start with groups of four at a time)
Then immediately following:
7 Pull Ups
7 Overhead Squats

Be sure to record your 1000m time for your log books.

6 August 2013

Warm Up:
100 Double Unders

Shoulder & Hip Mobility

Skill Work:  Squat Depth/Overhead Squats

WOD:
3 Rounds:
30 Wall Ball
5 TTB

5 August 2013

Warm Up:
3 rounds of Cindy

Tire flips:  ensure lumbar curve is maintained throughout the lift

WOD:
Run 1600m
25 m Tire Flips
100 m Sandbag carry
25 m Sled Push

3 August 2013

Warm Up:
Coach's choice

WOD:
"GRIFF"
Run 800 m
Run 400m backwards
Run 800 m
Run 400m backwards

Dodge cars as necessary.

2 Aug 2013

Warm Up:
3 Rounds:
100 m sprint
10 Parallette hopovers
2 each side TGU
1 Wall Walk

Hip and Shoulder Mob

WOD:
5 Rounds:
7 Pull Ups
21 Burpees

1 Aug 2013

Warm Up:
Tabata Row
Shoulder/Hip Mobility

Strength:  5 x 3 Press Complex
(1 Complex = 1 Press/1 Push Press/1 Push Jerk)
Increase load each round

WOD:  7 Rounds
5 Thruster (65/95)/30 DU

31 July 2013

Warm Up:
Pick 8 from Mitch's
Burgener Warm Up
Hip & Shoulder Mobility

It's a good day to row!

WOD:
Borrowed from Trainer Bob / Brick CrossFit

TEAMS OF 2, 20 MIN AMRAP:

1 partner rows/airdynes while the other completes:
200m run
10 Hang Power Cleans (95/135)
12 Ball Slams

Total m's rowed/1000=rounds to add to your total score)

30 July 2013

WARM UP:
3 Rounds of 25 DU's
5 Push Ups
5 Pull Ups
10 OHS (dowel)

Hip Mobility:  Couch Stretch, Pigeon, Iron Cross, Scorpion
Achilles stretch
Shoulder Mobility

WOD:
Run 400m
21 Box Jumps
Run 400m
15 V Ups
Run 400m
9 HSPU

SKILL WORK:  Muscle Ups / Skin the Cats

29 July 2013

Warm Up:
200m jog
2 x 10 OHS
10 ghd sit ups
10 push ups
10 pull ups
2 x 10 wall ball

Front squat skill transfers with bar

Strength: 8-8-8 Front Squat (same weight)

WOD:
Teams of 4
Sled pull is timer

15 min AMRAP:
Sled pull (hand over hand) (125/195)
SDHP (65/95)
Tire Flips
KB Swings

27 July 2013

WU:
400M Run
Pick 10 of "Mitch's Warm Up"

SKILL:  5 x 5 Bench Press (increase each set)

WOD:
ANNIE
50-40-30-20-10
Double Unders
SitUps

Here's the answer as to WHY benchmark CrossFit workouts are named after women.

26 July 2013

Warm Up:
Three rounds:

20 DU's

15 OH weighted lunges

10 Sit Ups

5 Push Ups

SPRINTS!!!!!!!!

WOD:  Death by 10m (it's in the WOD books!!)

This is like a beep test.  Cones will be placed 10 m apart on the boulevard.  EMOTM you will complete +1 sprints until you can no longer get the work done in the minute.

Cashout:
Tabata Floor Wipers (no bars, set up at posts and grab the post for stability)

25 July 2013

Warm Up:
High knee skip/butt kicks/shuffles/sprint & 360 turn

Junkyard Dog
Burgener
Skill Transfers

I've been wanting to do this one since I first was exposed to CrossFit back in 2010, and I think it's time we did it.  The infamous NASTY GIRLS:

3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)

*Replacements for muscle ups as follows:
~Jumping Muscle Up (set rings high enough off the ground that you still have to pull yourself up into the transition/dip)
~2 Pullups/1 Ring dip for each muscle up

For those that can do the muscle up but cannot string three rounds of seven together, modify the number of reps and do the full muscle up.

Enjoy!

modify the muscle ups accordingly

24 July 2013

Warm Up:
Glassman
Burgener
Skill Transfers

Shoulder & Hip Mobility

20 MIN AMRAP:
1 Wall Walk
6 OHS (135/95), from floor
9 TTB

5 Min REST, then:
EMOTM for 10 Mins - 4 t & b shuttle sprints (to be done inside)

23 July 2013

Warm Up:
High knee skip/shuttles/butt kick/shuffle steps (dynamics)
HIP MOBILITY, i ain't lyin', you want those hips open!
(leg swings/pigeon/figure 4/hip floss/couch stretch)

Strength:  3 x 3 Back Squat (increase load each set)

WOD:  Nancy's BFF

5 Rounds:
400m Run
15 Back Squats (175/125)

*spoiler alert...we switched out the OHS because they may or may not be on the menu tomorrow :)

Today back squats make an appearance

22 July 2013

Warm Up:
Run 400 m
10's of:
Push Ups
GHD Sit Ups
Back Extensions
Air Squats
OH Squats

Shoulder Mobility

We're doing HSPU to -1 failure today so prime those shoulders!

WOD:

3 sets of 3 skin the cats
1 set of 3 wall walks
5 Rounds max minus 1 strict slow ascent pull ups
5 Rounds max minus 1 HSPU

Cashout:
Tabata Sit Ups

Cashiest Cashout:
Tabata Burpees (GROAN!!)

20 July 2013

Because we didn't have enough people signed up to run this one last Saturday (Sorry Denise!!) we will try again!

Warm Up:
Coaches choice

WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m

19 July 2013

Warm Up:
3 rounds of 4 Box Jump Burpees
Hip and Shoulder Mobility, do lots of it
Front squat skill transfers with bar

WOD:
Going for strength today, this is not timed.  Increase loads every round to get close to your multi rep max:

3 x 3 Press
3 x 3 Push Press
3 x 3 Push Jerk
5 x 3 1 1/4 Bounce @ bottom Front Squats
3-2-1-1-1 Max weight Thrusters

18 July 2013

Glassman Warm Up
Hip and Shoulder Mobility

Whether you do them like this...

Skill Work:
Kipping - Floor Progression (warm up for HSPU)

WOD:
12 min AMRAP:
200m Run/4 HSPU/8 Pistol Squats

Tabata:  Box jumps

or this...

or this...

or this, you WILL be doing HSPU today :)

17 July 2013

Warm Up:
Pick 10 Mitch's
Skipping/Dynamics
Shoulder mobility

SKILL WORK:  Fun with Kettlebells
3 x 3 each arm bottoms up press
3 x 2 TGU each side
3 sets of KB Around the World (one set = 1 rep each way (t & b))
10 reps each way KB Around the Body
10 reps each way Around the Body with Catch (note this video shows the figure 8 with catch, we will switch that to a swing around the body but the catch remains the same)

we're swingin' today

WOD:
10 Min AMRAP (In teams)
Rower/Airdyne is timer
15 Calorie Row/Ride
~Parallette Pass Thrus
~Skin the Cats
~KB Swings

16 July 2013

Warm Up:
Glassman Warm Up
Hip & Shoulder Mob

WOD:

TTB on the menu today

8 Rounds:
6 Thrusters (65/95)
6 TTB

Strength:   5 x 5 Deadlifts

15 July 2013

Warm up:
400m run
25 sit ups
25 air squats
15 ttb

Hip mobility

WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)

Skill work: overhead squats

13 July 2013

Warm Up:
Coaches choice

WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m

12 July 2013

Warm Up:
3 rounds:
100m jog
15 Sit Ups
10 Air Squats
5 Push Ups

WIPERS!!!!!!!!!

Hip & Shoulder Mobility

Skill Work:  Handstands

WOD:

12 MIN AMRAP:
Bear Crawl (there & back)
5 Hanging Wipers (any style, rings or bar)
10 Ring Rows

11 July 2013

Warm Up:
Dynamic warm up
Hip openers (pick some from Mitch's warm up)
Hip Mobility

Today we go a$$ to grass, so get comfortable in the hole

5 x 5 Front Squats Skill Transfers with bar:
Set 1:  Arms out
Set 2:  Regular
Set 3:  1 1/4 bounce at bottom
Set 4:  3 sec hold at bottom
Set 4:  Get under bar in low rack position, drive up

WOD:  8 MIN AMRAP
200m Run/8 Front squat (135/95)

10 July 2013

Boulevard Warm Up:
High knees skip one way
Backwards high knee skip back
Butt Kick one way
Sprint with 360 degree turn every  3-4 steps back
Crossovers one way
Crossovers opposite side back

Burgener Warm Up & Skill Transfers

Presses are fun!

WOD:

5 Rounds: (use the same weight for all three movements, Rx 155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Rest two minutes, then:
4 Rounds:
50 Double Unders
2 Rope Climbs
(if you cannot rope climb, sub is 10 pullups or 15 ring rows)

9 July 2013

Warm Up:
3 rounds:
Run 200m
5 Pull Ups
5 Tuck Jumps
5 Air Squats
1 Wall Walk

Shoulder Mobility work

You will have this look on your face today, guaranteed

WOD:  50/10, 40/20, 30/30, 20/40, 10/50
Mountain Climbers/Bar Tricep Dips
(each leg is one)