1 Dec 2014

Warm Up:
Dynamics
Hip Mobility

Back Squat:
4 x 4 @ 70/75/80/85%
Front Squat
4 x 5 @60/65/70/70%

3 x 2 Pull/Muscle/Dynamic snatch with bar

WOD:
3 Rounds 1:30 EMOM
Every 1:30, complete one hang power snatch and 8 overhead squats @65% of OHS 1RM weight

28 Nov 2014

Skill Work:  Double Unders
3 sets of max unbroken (compare to Oct 3, 2014 if you did them on gymnasty day)
*If you do not have your double unders yet or are not proficient at stringing them together, you will use this time to work on the skill*

Strength:
Push Press
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

Press:
1 x 5 @ 65%
3 x 4 @ 75%, 80%, 85%

WOD:
8 x 200 m ROW
2 mins rest btwn rounds

27 Nov 2014

Warm Up:
Athlete's choice
Include some shoulder stability and t spine mobility

WOD:  FRAN
21-15-9
Thrusters (65/95)
Pull Ups

Rx2:
#55 Thrusters & pull ups

Mod:
Ring Rows and less than Rx weight

Cash Out:  MOBILITY
Foam roll & lacrosse ball

SILVERS:

Strength:
Bent over barbell rows
6 x 4

WOD: FRAN - Silvers Style
15-12-9
Thrusters
Ring Rows

26 Nov 2014

Warm Up:
10 laps around the gym (try to include the expanded side if the path is clear)
Squat therapy

3 x 2 Pull/muscle/dynamic cleans

WOD:

With a partner complete:
300 DU
2000 m Row
50 Wallball (14/20 to 9/10)
50 Partner medball toss (can be overhead or chest pass) 14/20
50 Hang Cleans (65/95)

One partner rests while the other works.

Rx2:  less weight/height on wall balls or tosses or cleans

25 Nov 2014

Warm Up:
Dodgeball
Rnd 1:  Opposite hand throw
Rnd 2: Spin and throw btwn legs backwards
Rnd 3:  Bear Crawl

Back Squat:
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

*note*
You will not go beyond 100% so do not even ask your coach.  1RM day is coming up, but it's not today!

Front Squat:
1 x 5 @ 65%
4 x 4 @ 75%, 80%, 85%

WOD:
2 x 800 m ROW
3 mins rest btwn rounds

SILVERS:
Back Squat
7 x 3

WOD:
With a partner complete: (one works while one rests)
40 Wall balls
40 Sit Ups
100 Single skips or parallette or line hopovers
30 Push Ups
60 seconds of hanging
1600 m row

24 Nov 2014

Warm Up:
Athlete's choice

Skill work:  Handstands
5 sets of single wall walk, focus on starting in wall plank, maintaining hollow body all the way up to the top, no thighs touching, tops of feet flat to wall.  Try to keep legs together all the way up (no splaying)
*if you cannot do a full wall walk, hold wall plank for 10 secs in hollow body position*

Tabata Handstand hold against wall:
Static hold against the wall, legs together
MOD:  Walk yourself from plank off a box to full pike position and start hold from there

WOD:
"Tabata" - Air Squats, Bar Hangs and Side Plank Leg Raises : 8 x 20 secs / 10 secs
Tabata Air Squat
Rest 1 min
Tabata Bar Hang
Rest 1 min
Tabata Side Plank Leg Raise

Your lowest reps per round is your score. For plank leg raises, raised leg does not touch plank leg at the bottom, it should remain in a straight line from your shoulder and hip.  From that position, raise the leg up 45 degrees, no higher and back down.

Cool down:
Lacrosse ball lats and shoulders

21 Nov 2014

Warm Up:
Dynamics
Mobility - Shoulders

3 x 2 Pull/Muscle/Dynamic snatch with bar

WOD:
ISABEL
For time
30 Snatches (135/95)
Snatches can be squat/power or muscle

Rx2:
65/95 weight, from floor

MOD:
From hang, reset after each rep
Use appropriate weight (your coach will help you decide)

20 Nov 2014

Warm Up:
10 laps around the gym
Dynamics
Scap push ups
Scap pull ups
Ankle/calf/shoulder mobility

Skill Work:
Pull Ups
- If you are working towards your first strict pull up, you will do the following:
-10 Negatives 5-7 second descent
-3 sets 10 second static hold at top of pull up
- 3 sets of 5 banded strict pull ups at smallest band possible
**NO KIPPING MOTION OR HIP DRIVE ALLOWED**

If you have your strict pull up and are working on your kip, you will do:
2 sets of 10 hollow body to superman hang hold (beat swing)
2 sets of 10 Push off top of pull up, swing down and drop, maintain hollow body position throughout movement and come to dead stop before dropping off the bar.
Singles of push of top, come down into kip maintaining hollow body position, and try to get back up to top of bar.

If you have your kipping pull up, you will work the muscle up:
4 x 5 false grip ring pull ups to chest (does not have to be from dead hang position)
5 x 2 Seated muscle up transitions with band
5 x 2 Russian dips (we will do them off of stacked boxes, not benches)
*Mix your sets of pulls with the dips*

WOD:
Death By:
+1 Short Shuttle lengths (rig to red line, one width)
+1 TTB

Rx2: Toes to rings
MOD:  Any variation of knees up

SILVERS:
Strength: 5 x 5 Glute Bridge

WOD:  Death by
+1 Shuttle width (same as above)
+1 KB Swing

19 NOV 2014

Warm up:
Athlete's choice
Mobility work

Skill / Strength:  

Ring Dips

3 sets of 3

Back Squat:

1 x 4 @ 75%, 3 x 4 @80%

Front Squat:

4 x 5 @ 60/65/70/70%

WOD:

Row 6 x 200 m

2 min rest btwn rounds

18 Nov 2014

Warm Up:
Squat therapy
Shoulder mobility and stability

WOD:

CrossFit Games Open Wod 11.6/12.5

As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups 18 Thrusters, 100/65 lbs 18 Chest-to-bar Pull-ups 21 Thrusters, 100/65 lbs 21 Chest-to-bar Pull-up

Rx2: Same weight, regular pull ups MOD: Less weight/banded strict pull ups *NOTE* if any kipping motion is detected while using a band, you will move to ring rows

SILVERS:

WOD:
Row 1000 m
Rest 3 mins
Row 1000 m

17 Nov 2014

Warm Up:
6 laps around the gym

Open gym:  to include 3 mins of hanging and gymnastics skill or DU technique and mobility work

WOD:
Row 2k for time

Class will be split into two groups, one will row while the other does skill work for open gym and switch

14 Nov 2014

Warm Up:
10 t & b shuttle runs
Sets of 10 per side:
Teacups
Arm circles forward
Arm circles reverse
Calf raises
Ankle circles

3 Sets of 5 Parallette pass thru's

6 Mins accumulated Hang time
Each time you drop you do five burpees

WOD:
50 Box jumps (20/24)
1 length broad jumps
40 Box dips
1 length forward crab walk
30 Ring Rows
1 length backward crabwalk
20 V Ups
1 length frog jumps
10 Push Ups
1 length somersaults - TUCK THAT CHIN!
(Yes, these will be uncomfortable, we know that.  Do them anyway.)

Rx2:
Box Jumps - Lower box
Knees bent for dips
Ring Rows - legs bent or feet positioned so hips are not aligned under the bar, i.e. feet under the bar
V Ups - v sit ups or regular sit ups
Push Ups - low bar push ups (no negatives or snaking,  if you cannot do a chest to deck push up without your thighs touching the ground, you will use a bar)

13 Nov 2014

Warm Up:
Row
Shoulder Mobiility

3 mins total time hanging

Strength:
Push Press 2 x 6 @ 70%/80%, 1 x 3 @ 90%, 1 x 2 @ 95%
Press 1 x 5 @ 65%, 3 x 4 @ 75/80/80%

WOD:
12 MIN CAP
3 Rounds
Row 250 m
2 t & b Overhead walking lunge (35/45) (plate or barbell)

SILVERS:

Strength:
5 x 3 Thrusters, focus on maintaining good form throughout entire movement

WOD:
same as above (modify weight as necessary)

12 Nov 2014

Warm Up:
4 laps around the gym
1 x 10 single leg Rom deadlift (kb)
1 x 10 per leg bulgarian split squats (no weight)

Pick 2 from squat therapy

3 MINS hang time in as little time as possible

Strength:
Back Squat
2 x 6 @ 70/80%
1 x 3 @ 90%
1 x 2 @95%

Front Squat
1 x 5 @ 65%
3 x 4 @ 75/80/80%

WOD

7 MIN AMRAP
10 KB Swings (35/55)
1 T & B bear crawl
15 Sit Ups

10 Nov 2014

Warm Up:
Row

Shoulder & Hip mobility
Scap push ups
Tea cups

Strength: Bench Press
5-3-2-1-1-1
Work up to 1RM

WOD:  8 MIN EMOM
5 KB Swings (35/55)
1 Clean pull & 1 touch and go clean(70%)

7 Nov 2014

WOD:
athlete's choice, warm up for running

WOD:
RUN 5 K TT
Compare to Aug. 15, 2014

**Keep in mind some classes ran a 4.6 k route last time, this time please complete the 5 km even if your time will be increased**

PLEASE DRESS APPROPRIATELY FOR THE WEATHER AND WEAR REFLECTIVE GEAR IF YOU HAVE IT

6 Nov 2014

Warm Up:
Dynamics
Burgener
Mobility

Bar Warm Up:
3 x 2 Pull/Muscle/Dynamic snatch w bar

WOD:

CrossFit Games Open 13.1
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

Put your tiebreak times in the notes.

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on  the ground to full extension at top and clap hands over/behind head, feet must leave the floor in the jump.   In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.
A Clean and Jerk is not permitted. Score is total reps completed.

NOTE** There is no Rx2 for this wod.  If you cannot complete the first round of snatches, your workout ends at the burpees and your score would be 40.

SILVERS:

Strength:  5 x 5 Push Press, incr weight

WOD:  15 MIN AMRAP
3 Front Squat
5 Burpees
7 Line Hopovers

5 Nov 2014

Warm Up:
One length each:
High Knees
Butt Kicks
Lunge
Grapevine

Squat therapy:
Goblets & Pole squats

Mobility:
Pigeon
Couch
Banded hip opener

Strength:
Back Squat 4 x 6 @ 70/80/85/90%
Front Squat 4 x 5 @60/65/70/70%

WOD:
5 x 400 m run
3 mins rest btwn rounds

then immediately 4 Mins accumulated hang time in as little time as possible.
You may use any grip you like, but must switch grip or apparatus after every drop

Just a boy and his dog...

Our ShopGym schnauzer, Harley 

So they say two things in life are guaranteed, taxes and death, and unfortunately CrossFit Niverville has been hit by the latter.

Since day one of ShopGym, our mascot Harley has been by our side more times than not.  From running circles in the old barn with Benji to laying at John's feet post-wod in our new place.  Every box needs a dog and from what I've seen almost every box has one.  Harley was ours.  He was our quiet, sensitive little guy, in many ways reminding me of his owner.

I've seen my dearest friend John aka WodFather go through some serious losses over the last year and a half and it is absolutely heartbreaking to me.  Harley was his boy, his sidekick, his dear friend and we are all so sorry for his loss. Our loss.

So raise a glass to our beloved mascot Harley today.  We know we'll meet up with you on the other side my friend where you will be known as the best damn CrossFit dog that every lived.

Godspeed Harley!

~The only creatures that are evolved enough to show true love are dogs. Johnny Depp

4 Nov 2014

Warm Up:
Row 500 m @ warm up pace

Shoulder stability:  Pick five
Shoulder mobility
Hip mobility

STRENGTH:
Push Press 4 x 6 @ 70/80/85/90%
Press 4 x 5 @ 60/65/70/70%

WOD:
Every 2 mins on the 2 minutes, complete one round (12 MINS total):
Round 1:  5 Thrusters (65/95), 5 t & b shuttle run (red line to wall)
Round 2:  6 thruster, 4 t & b shuttle
Round 3:  7 thruster, 3 t & b shuttle
Round 4:  8 thruster, 2 t & b shuttle
Round 5:  9 Thruster, 1 t&b shuttle
Round 5:  10 Thruster, 1 length shuttle

(thrusters will be set up inside the rig and in the warm up area to leave the main area free for shuttle runs)

SILVERS:
Strength:  8 x 3 Front Squat

WOD:
Same as regular class
Bar/dowel/db thrusters as instructed by coach

3 Nov 2014

Warm Up:
Dynamics
Shoulder stability (include scap pull ups/push ups)
Squat therapy
Mobility

WOD:
MARY

AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed.  Post any additional reps or modifications under ''Why not Rx'' section.

Rx2:
Negative HSPU or off box
Assisted pistols
Inverted body rows