31 Dec 2014

Warm Up:
Athlete's choice
Squat therapy
Shoulder stability

3 x 2 Pull/Muscle/Dynamic Cleans
start with bar and gradually add weight

Partner Up!  Borrowed from CFW
For part A, you must choose a partner who will do the same weight as you to start.  Rx starts at #85/#135, Rx2 starts at #65/#95

A: Partner Clean Ladder EMOM:
Bar must be cleaned twice every minute, ideally once by each partner.  If one partner can no longer clean the weight, the team can continue as long as one person can lift the bar twice in the allotted minute.

Weight increases by 10 pounds each round.

B:  5 Rnds for time (teams of 2 or 3)
Sled pull (backwards) 2 there and backs
Sled pull (backwards) 2 there and backs
*If using the tire sleds, both partners may work together at the same time to pull the sled, still must be done backwards
Partner Carry 2 there and backs
Overhead walking lunges (35/45) 2 there and backs
Only one person can work at a time

30 Dec 2014

Warm Up:
Dynamics

Banded rotator external and internal pulls
sleeper stretch
wall slides

Squat therapy

Back squat:
1 x 5 @ 65%
3 x 5 @ 75%

Front squat
4 x 5 @ 65%

Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight

10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)

10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU

Rx2:  seated weighted pulls (one length)
x 5 singles

SILVERS:
Strength:  7-5-5-3-3  BENCH PRESS STEVE!

WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers

29 Dec 2014

Warm Up:
10 laps around the gym, every 2 laps stop and do 3 burpees

3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups

sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)

10 x 10 seconds L sit hold on parallettes, rest as needed between sets

WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook

For big classes, group 1 will start with the row and group two will start with the skill and strength work.

24 Dec 2014

Warm Up:
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy

Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%

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

WOD:

Borrowed from CFI
CFI Partner WOD

With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.

Post total reps completed as a team.  Your partner does not have to be Rx if you are Rx.  Partner with someone you have never partnered with before.

MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps

23 Dec 2014

Warm Up:
10 laps
Shoulder Stability & Mobility

3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight

WOD:

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP

SILVERS:
Strength Deadlift 7 x 3

WOD:  THE CHIEF (MOD)

3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS

22 Dec 2014

Warm Up:
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides

Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%

Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1:  @ 70% of 1RM clean
Set 2:  @  80% of 1RM clean

WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)

19 Dec 2014

Warm Up:
3 Rounds
5 wall ball to 8'
10 Mountain climbers
15 line hopovers

WOD:  3 x 1000 m ROW or RUN (3 min rest btwn)

SKILL WORK:  OPEN GYM

CASH OUT:  VSit medball pass
Athletes will sit side by side in a row in V position, person one will start by touching medball to the floor and then pass over to the person beside them and so on all the way down the row.  Once the ball gets to the last person in the row, they will pass it back.  Everyone holds the V position the entire time.  (similar to a long line of russian twists)

18 Dec 2014

Warm Up:
Tabata Row at warm up pace

Warm Up with bar thrusters

WOD:
AIRFORCE - compare to Dec 23, 2013

For time: 95/65  *start workout with burpees*

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. 

There is a 20 min cap.

SILVERS:

Strength:  PRESS & PUSH PRESS

WOD:

AIRFORCE II

Same format as above, at the top of every minute and to start, athlete does 2 burpees

Coach will determine load

20 MEDBALL Cleans

20 Sumo Deadlift

20 Push Press

20 Back box Squats

20 Front box Squats

17 Dec 2014

Warm Up:
Dynamics
Shoulder stability:
T's/Y's/I's
Tea cups
Rotator banded pulls
Cobra to down dog x 5

Push Press:
2 x 5 @65%
3 x 5 @ 70%

Press:
4 x 5 @ 60%

WOD: 12 MIN AMRAP WITH BUY IN

Clock starts, complete
70 calorie row buy in then AMRAP in remaining time of:
7 Toes to Rings
7 Push Ups
1 stationary sled pull

16 Dec 2014

Warm UP:
10 laps around gym
Squat therapy - focus on quality of movements, do not rush through

Back Squat:
2 x 5 @ 65%
3 x 5 @ 70%

Front Squat:
4 x 5 @ 60%

WOD:  5 MIN EMOM
1 Squat Snatch (75/105)
4 OHS
10 DU

WOD:

SILVERS:
Strength:
TGU & Good Mornings

WOD:
3 Rounds, 3 MINS on 1 MIN off:
4 Shuttle runs
6 Ring Rows
8 Goblet Squats

15 Dec 2014

Warm Up:
Dynamics
Squat therapy - Work through this SLOWLY for QUALITY

TGU - 3 x 2 (1 per side)
Work on keeping body tight, slow and deliberate movement, pause at each transition.  Look for imbalances side to side and focus mobility in those areas

SKILL WORK:  Spend 10 MINUTES working on Muscle Ups or Strict pull up skills

WOD:  Compare to May 1, 2014
"KAREN"
150 wall balls for time
14/20 to 9/10

Rx2:  14/20 to 8/9

MOD:  Less weight

SKILL WORK:

MOBILITY:
Pigeon
Couch
Rollout posterior chain

12 Dec 2014

Warm Up:
Dynamics
Shoulder stability
mobility work

Strength:
Push Press 4 x 5 @ 65% 70% 75% 80%
Press 1 x 5 @ 60%  3 x 5 @ 65%

WOD:  CROSSFIT TOTAL 2:

After warming up you have 3 attempts to lift the most weight possible at each lift.  

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Clean
Bench Press
Overhead Squat

*This should wear you out - you shouldn't feel like you have anything left in the tank after this.

Post the TOTAL weight for your best lift in each of three lifts.  Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts.

11 Dec 2014

Warm Up:

Dynamics

Ankle/achilles/calf/shoulder mob & stabilization

WOD:  This beauty borrowed from our friends at CrossFit 204

Amass 50 HSPU while completing 20 DU EMOM

Score is time HSPU are completed

Rx2:  HSPU off box

If you cannot stay in a pike position from either toes or knees on the box, go to mod stream

MOD:  Push Ups or bar pushups

then

Row:  4 x 400m 2 min rest btwn rounds

SILVERS:

Back Squat 7 x 3

WOD:  Amass 50 Step ups while completing 20 single skips EMOM

10 Dec 2014

Warm up:
Athlete's choice

class will split in two so half start with rowing, other half with the partner wod

WOD Part I:
10 x 200 m row
1:30 rest btwn

Part 2:  with a partner max reps at each station, 1 min per station, 10 sec rest/transition

A: tire flips (alternate btwn partners)
B: GHD Hip Extensions switch with partner every 5
C: TTB or rings, partner hangs while other TTB's
D: KB swings american 35/55
E: short shuttles (count each length, switch every 4)

9 Dec 2014

Warm Up:
Run 10 laps around the gym
Front squat skill transfers with bar
Pick 2 from squat therapy

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

Skill work: Muscle Up and Pull Up work (if you have your strict pull ups, do muscle up work)

Pull Up (Use pronated grip unless you have an injury that prevents it):
4 x 5 Negatives
5 sets max flex arm hang
5 x 3 strict banded pull ups (work up to smallest band possible but NO HIP DRIVE, stay in hollow body position)
3 x 3 Start at top position with chin over bar, lower down to 90 degree arm bend and go back up to top (half pull up)

Muscle Up:
Rotate between sets
5 x 3 Ring to chest pull ups
5 x 3 Banded seated pull/transition/press out on rings
5 x 3 Russian Dips (forward and back down to starting position)

Cool down:
Banded shoulder distraction
Roll out lats,pecs, and t spine

8 Dec 2014

Warm Up:
Dynamics

Focus on ankle achilles calf

3 mins accum hang time

Skill work:
Double Unders

If you have your double unders, focus on perfect form; long body shoulders back, no piking or excessive  knee bending in the jump, good forearm positioning

If you have perfect du form, work on triples

WOD:
4 x 800 m run
2:30 min rest btwn runs

4 Dec 2014

Warm Up:
10 laps around the gym (include the new side in your loop)

Ankle/achilles mob

KB:
10 around the world each way
10 each arm bottoms up press
10 figure 8
5 per side windmill

Strength:
Push Press 4 x 4 70/75/80/85
Press 4 x 5 60/65/70/70

Conditioning:
4 x 800 RUN
3 mins rest btwn
DRESS FOR IT!  Rest inside btwn rounds to keep warm

Silvers:
5 Rounds
5 Deadlifts (Coach Matt will determine your weight)
10 Burpees

3 Dec 2014

Warm up:
Dynamics
Burgener warm Up

Strength:  Snatch Balance
6 x 3, increase weight to heavy sets for last four

WOD:

Buy In:  Tabata Row

Then timer starts:
5 Rounds
5 Deadlifts (275/185)
10 Burpees

Rx2:  Less weight on deadies

2 Dec 2014

Warm Up:
Athlete's choice

3 Sets max hang or 4 mins accumulated whichever is more

WOD:  Compare to April 23, 2014

Row 2000m
50 Wall ball
Row 1000m
35 Wall Ball
Row 500 m
20 Wall ball

SILVERS:
Strength:  Bench Press 7 x 3

WOD:

Row 1000m
20 Wall Ball
Row 1000m
20 Wall ball
Row 500 m
20 wall ball

for time

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

31 Oct 2014

Warm Up:
jog 200 m
Mobility & Stability

Strength:
Push Press 1 x 8 @ 65%
1 x 6 @ 75%
2 x 4 @ 855 & 90%

Press
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD:
8 MIN EMOM
2 overhead squat @ 80%

30 Oct 2014

Warm up:
Row
Shoulder stability exercises (pick 4)
~wall slides
~banded external/internal rotation
~bilateral banded rotation
~scap pull ups
~scap push ups
~T's/Y's/I's
~Tea cups
~Turkish get ups (no load or light load)
~Banded standing  rows
~banded external rotation with abducted arm
~sleeper stretch

Strength:
1 max set L sit hold on parallettes
1 max set strict pull ups

WOD:  KELLY Compare to July 6, 2013
5 Rounds
Run 400 m
30 Box Jumps (20/24)
30 Wall balls (14/20 to 9/10)

Rx2:  Less height/weight
or Rx standards but 3 rounds instead of five
*if you would like to make an Rx attempt but think you will run out of steam in five rounds, try doing the rx movements/standards but fewer rounds, 3 is a good compromise*

SILVERS:

Strength:  Overhead Squat 5 x 5

WOD:  Modified Kelly
3 Rounds
400 m RUN
10 Box jumps/step ups
10 Wall ball

29 Oct 2014

Warm Up: (10 MINS)
1 length:
High knees
Forward lunge
backward lunge

1 x 10 total of:
Single leg Romanian Deadlift (KB)
Bulgarian split squats (no load)
Wall squats

STRENGTH: (25 Mins)
Back Squat:
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @85%
1 x 4 @90%

Front Squat:
1 x 5 @70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

RUN: 4 x 4 mins max metres run
3 mins rest btwn runs
(25 mins)

28 Oct 2014

Strength:  3 sets max flexed arm hang

WOD:  "DT"
 (105/155)
5 Rounds:
12 Deadlifts
9 Hang P Clean
6 Push Jerks

Rx2:  less than prescribed weight

Silvers:

Strength:  7 x 3 Deadlift

WOD:
DT, Silvers Style

5 Rounds
12 Kettlebell Deadlifts
9 Medball cleans
6 Push Press (35/45)

27 Oct 2014

Warm Up:
Athlete's choice

Shoulder stability & mobility - Press prep

Strength:  Floor Press 5 x 5RM (pick a weight close to your 5RM bench weight)

WOD:
5 MINS max metre row

RUN:  4 x 200m, 4 x 400m 1:30 rest btwn sets

25 Oct 2014

Warm Up:
Athlete's choice

Mobility work = 10 Minutes (use all of it!)

WOD:
With a partner, complete the following as a team:

1000 m Run (one partner runs at a time, other partner holds plank)
1000 m Row (one partner holds v sit while the other rows)
100 DU (one partner hangs from rings/bar while other skips)
20 Big tire flips with in and out jump each flip(done together)
50 m partner carry (behind buildings, two buildings length is 50 m so each partner carries the other one length)

24 Oct 2014

Warm Up:
3 mins row @ warm up pace

Squat therapy + scorpion & iron cross

Sets of 10:
Scap pull up
Scap push up
Cobra to down dog

Shoulder stability:
1 x 10 each side Passive internal rotation with dowel
2 x 5 each side single arm slow descent to side plank on ring (focus on keeping shoulder retracted and depressed through movement)
1 x 10 each side banded internal rotation (always ensure shoulder is retracted for each rep)
1 x 10 each side banded external rotation (")
1 x 10 per side Standing row with band
1 x 10 per side external rotation with arm abducted 90 degrees (with band)
2 sets 1 per side 30 sec hold sleeper stretch

4 MINs accumulated Hang time (work your false grip!)

WOD:
12 MIN EMOM
1 Rope Climb
2 Muscle Ups

Rx2:
1 Rope Climb
2 Jumping Muscle Ups

MOD:
1 length sitting sled pull
2 low ring muscle up transition (with press out, from toes if needed)

23 Oct 2014

Warm Up:
2 Rounds:
10 Burpees
2 Wall walks
1 t & b walking lunge
10 Scapular push ups
10 Scap pull ups

3 Minutes Hang time

WOD:  3 rounds, 3 MIN on 1 min rest
4 short shuttle lengths (rig to red line)
4 Push Ups
4 TTB

Rx2:  Low bar push ups/knees to arms/chest/up

RUN:  4 x 1000 m Run (3 min rest btwn rounds)

SILVERS:

Strength:  Front Squat 7-5-3 then increase weight and do again 7-5-3

WOD:  Same as above Rx2 standards

Cash Out:  1000m Row

22 Oct 2014

Warm Up:
200 m jog

10's of:
Tea Cups each side
Bilateral external rotation
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm
T Spine opener

Mobility

Push Press 4 x 8 @65/70/75/80%
Press 4 x 5 @60/65/70/70%

WOD: 10 MIN EMOM
1 Bear Complex @ 90%
Rx2:  Heaviest weight possible

Rest 2 Mins then:
2 mins max DU

Only good reps count

Rx2:  High parallette hopovers

21 Oct 2014

Warm Up:
Dynamics
Mobility

Skill Work:  OPEN GYM (20 MINS)

WOD:
NANCY
5 Rounds
Run 400 m
15 OHS (65/95)

Rx2:  55/85

Mod:  Less than 55/85

SILVERS:

Strength: 8 x 3 Strict Press, increase weight in set #5

WOD:  With a partner

2 mins work, 1 min rest, 5 rounds total for max reps of:
Skipping
Wall balls

One partner will work at each station and switch whenever they decide to.  Both partners must do at least ten reps of each movement per round

20 Oct 2014

Warm Up: 10 MINS
3 rounds Row 1 min rest 30 sec
t & b walking lunge
1 x 10 single leg Romanian deadlift w/kb
1 x 10 goblet squat
5 inch worm
Hip & shoulder Mob

3 x 2 Pull/muscle/dynamic cleans with bar

WOD:
10 MIN EMOM
2 Squat Cleans @ 80%
Do first set at 60%, 2nd @ 70% and the rest @ 80%

Warm up Deadlift

THEN 6 MIN EMOM:
2 reps Deadlift @ 70%

RUN:  6 x 400 m
1:30 rest between runs

17 Oct 2014

Warm up:
Dynamics, include one t & b of forward/backward walking lunge
10 reps each:
Goblet Squat
Single leg Romanian deadlift with KB counterweight
Hip opener
Pigeon
Couch

Back Squat:
2 x 8 @ 65%/70%
2 x 6 @ 80%/85%

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

WOD:  12 MIN AMRAP, "Death By"Style

Each round you will increase your run and row by 100m and your double unders by 10.  Rx2 is attempts

100 m Run
10 DU
100 m Row

so round 2 will be 200 m run/20 DU/200 m row and so on

16 Oct 2014

SHERISSE DON'T FREAK OUT

Warm Up:
Athlete's choice , prep for baseline

WOD:  BASELINE
500 m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time

Skill work:  7 Mins accumulated hang time

SILVERS:
Warm Up:  MMSU
Mobility:  MMSU

WOD:  BASELINE
Modify as necessary
Ring Rows for pull ups
Push Ups from the bar (no boxes)

15 Oct 2014

Warm up:
Dynamics

2 Rounds, use these exercises as a mobility screen to pinpoint what areas need work today:

10 Goblet Squat (really focus on staying tight, neutral spine, and activating the glutes, grip the floor with your feet)
10 Bulgarian split squat (bodyweight or with dumbbells / kettlebells) per side
10 Single leg Romanian deadlift (use asingle  kettlebell held with both hands in front as counterweight) per side
Banded hip opener, 20 sec per side

Strength:  5 x 5RM Snatch Grip Deadlift

WOD:
7 MIN AMRAP with a Partner
25 m sled pull (hand over hand) is timer (tire sleds, no added weight) while partner does
1) Tire flips (Rx = big tire)
2) Tire Jumps (Rx = big tire)
Score is total reps tire flips and tire jumps

Round 1 will be sled pull partner A while partner B tire flips, then partner B sled pull while partner A tire flips, Round 2 will switch to tire jumps for both, then back to flips and so on.

Rx2:  Smaller/lighter tire jumps/flips

RUN:  2 x 400 m , 2 x 1000 m rest 2 mins btwn each run

14 Oct 2014

Warm Up:
Dynamics
Mobility

15 Mins of Skill Work:  Pull Ups and/or toes to bar

Strength:  Bench Press
10 MIN EMOM 3 reps @ 70%

WOD: 10 MIN CAP
21-15-9
Wall balls
DU
Cal Row

Rx2: less weight/height/depth on wall balls, DU attempts for DU

*apologies to those who did the Thanksgiving wod, it's gonna be a lot of the same hurt!*

RUN:  6 x 400 m
1 1/2 min rest between rounds

SILVERS:
Strength:  Bench 10 x 3

WOD:  21-15-9
Wall balls
Parallette or Line hopovers

10 Oct 2014

**REMEMBER IT'S LADIES NIGHT TONIGHT!!**

Warm Up:
Junkyard Dog

4 MINS accumulated hang time (include rope hangs)

3 sets of 2 = Pull / Muscle/ Dynamic snatch with bar

10 MIN EMOM
2 Squat Snatch @ 70%

Beginner - From High hang
Intermediate - from hang, touch and go on second one

WOD;
3 Rounds
10 Floor Wipers (75/105)
10 Squat Cleans (same bar)

Rx2:  Less weight
MOD: use medballs

9 Oct 2014

Warm Up:
3 Rounds, 2 min on, 1 min rest
Skipping
Rnd 1:  Regular
Rnd 2:  Side to Side hops
Rnd 3:  Front to back hops

Mobility

6 MINS accumulated hang time

WOD:
5 Rounds (15 MIN CAP)
200 m run
8 TTB
8 Rolling Squats

Rx2:  Knees to elbows/knees to arms/knees to chest/knees up
Weighted / pole assisted rolling squats

SILVERS:

Strength:  3 x 10 barbell Glute bridge

WOD:
MODIFIED NANCY
3 Rounds
400 m Run
15 Dowel / bar Overhead Squats

8 Oct 2014

Warm up:
Dodgeball 1 Min each round
Rnd 1:  Crabwalk
Rnd 2:  Bear Crawl
Rnd 3:  Non-dominant hand

Red= 5 burpees
Yellow = 5 Jumping jacks
Green = 5 Squats

Shoulder Mobility

Push Press:
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

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

WOD:
5 MIN AMRAP
3 Burpees
5 CTB pull ups
1 Length Front rack walking lunge (95/135)

Rx2:  Regular pull ups / 2 KB in racked position for walking lunges
MOD:  Inverted body rows/ goblet hold walking lunges

RUN:
3 x 800 m time trials 5 min rest btwn runs, max effort

7 Oct 2014

Warm up:
Row
Mobility

Skill work:  6 Minutes accumulated Hang time (include rope hangs in your repertoire)

WOD:
7 Rounds
5 Push Ups
10 Medball Cleans and Over the Shoulder drops (14/20)
(Clean the Medicine Ball to your shoulder, then drop the ball directly behind you and over the shoulder, alternating shoulders)

20 KB Swings (russian)

SILVERS:

Warm Up:
Row
Squat Therapy
Mobility & Stability - MMSU

Strength:  5 x 3 Thrusters, work on good form for all three reps of each set

WOD:
Death By:
Every 2 MINS on the 2 min mark;  work until you can't get it all done in the 2 minute time period

+1 Rope pull up
+1 Front Squat
+1 High(ish) box step up

6 Oct 2014

Warm Up:
1 length each
High Knee skip
Butt Kicks
Grapevine
Bear crawl or crabwalk

1 x 10 Goblet squat
1 x 10 Pole squat

Strength:
Back Squat
1 x 10 @60%
1 x 10 @65%
1 x 8 @70%
1 x 8 @75%

Front Squat:
4 x 5 @ 60/65/70/70

WOD:
ANNIE (10 MIN CAP)
50-40-30-20-10
Double Unders
Sit Ups

Rx2:  DU Attempts
Mod:  Parallette Hopovers

RUN:
6 x 400 M Run (2 min rest btwn rounds)
Score is total time including rests

3 Oct 2014

Warm Up:

Dynamics

Mobility/stability work:  Spend 10 to 15 minutes on focussed mobility work

6 MINS accumulated hang time

Gymnasty Day:

Today you will pick one to three movements (take sufficient rest btwn movements) from the following list and perform one max rep unbroken set.  If you cannot do a movement Rx, you will work on skill progressions for the movement, there will be no modified max sets.

Kipping Pull Ups

Strict Pull Ups

Handstand Push Ups (kipping)

Handstand Push Ups (strict)

Double unders

Ring Dips

Push Ups

Box Jump max height (work your way up on this one)

Log your score under the appropriate tab

2 Oct 2014

Warm up:
Row
Mobility:  focus on priming your body for running and shoulders for pressing

Push Press:
1x8 @ 65%
1x8 @ 70%
1x6 @80%
1x6 @ 85%

Press:
4 x 5 @ 60/70/75/80

WOD:
3 x 1000 m Run
3 min rest btwn rounds
Score includes rest

SILVERS:

Warm Up:  MMSU
Squat Therapy

Skill Work:  2 mins accumulated hanging

Strength: 7-5-3 Deadlift (incr weight)

WOD:
Partner Up

10 MIN AMRAP
100 M Run
Sledgehammers

One partner runs while the other does sledgehammers, score is total runs completed by both partners

1 Oct 2014

Warm up:
Dynamics
Squat therapy
Shoulder and hip mobility

3 sets max hang hold, rest as needed between sets

Wod:
Death by:
Every 2 MINS on the 2 min mark you will complete:
2 Rope Climbs
+2 Front Squats (125/175)

Rx2:
Rope climb Rx'd
Weight on Front squat 70% if #125/#175 is close to your 1RM

Modified:
Modified rope climb
Less weight than 70% on Front squat OR not to depth

29 Sept 2014

Warm Up:
Dynamics
5 inch worm
10 Mountain Climbers
10 Scap push ups
1 length crabwalk forward
1 length crabwalk backwards
1 x 10 glute bridges
Shoulder mob

Hang time: 4 MINS

Strength:  5 sets max rep Bench Press at 5RM weight (for those of you with the new WODbooks, there is a page that projects your 5RM weights based on your 1RM, so find that chart)

WOD:
10 MIN EMOM
1 Clean & 2 Jerk @ 70%

RUN:
4 x 400 m run
2 min rest btwn rounds
score includes rest

Rx2: (Intermediate)
1 Hang Clean/2 Jerks @ 60% or less

Modified: (Beginners)
2 High Hang Pulls/1 High Hang muscle clean
*Remember to stay loooooong in the pull  and end up on those toes for all three reps

26 Sept 2014

Warm Up:
Row
Squat therapy
Mobility

Back Squat:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @80%

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Partner WOD: 5 min amrap

With a partner complete as many reps as possible.  Before moving to the next item on the list you will each complete three burpees together.  As a team, you will combine your reps to hit the target number before moving on to the burpees.  Partners may work at the same time and reps do not have to be even.

Score is total reps including burpees (3 pts ).  You do not have to partner up according to ability, each partner will enter their own score.

Complete:
50 Pull Ups
3 burpees
50 Wall balls
3 burpees
50 Partner medball sit ups
3 burpees
50 Push Ups
3 burpees

25 Sept 2014

Warm Up: 1 length each:
High knees
Kickbacks
Grapevine
Walking lunge
Bear Crawl
Crabwalk

3 x 1 Wall walk
1 x 10 per side tea cups
10 Scap pull ups

WOD:
15 min cap
5 Rounds:
5 Thrusters (65/95)
5 HSPU
25 sit ups
25 Grasshoppers

Rx2:
Less weight on thrusters
HSPU off box or floor pike or regular push ups

RUN:
10 x 200 m run
1:30 rest btwn rounds
score is total time

SILVERS:

Warm Up: MMSU

Skill:  2 minutes hanging work

Strength:  8 x 3 Push Press

WOD:
4 Rounds
5 Thrusters
5 Push Ups
15 Sit Ups
15 Mountain Climbers

24 Sept 2014

Warm up:
Dynamics
10's of:
Tea Cups
Bilateral external rotation (who read the article i posted???)
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm

Shoulder mob using bands

Push Press:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Press:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

WOD:  2 rounds, 1 min per station and rotate
1) DU's
2) KB Swing (35/55)
3) Farmer Carry 55# KB's (both genders) each length equals 1 rep
4) Stability ball pike
5) Slam balls (20# both genders)

Silvers:
Strength
10 x 3 Back Squats (70%)

WOD:  Same as above with modifications as follows:
1) Single skips
2) KB Swing
3) Farmer carry (35/55) kb
4) Sit Ups
5) Slam balls (14/20)

23 Sept 2014

Warm up:
Row 350 m at warm up pace
Mobility

Shoulder stability-T, Y's, and I's (use boxes for a bench):
2 x 10 T's
2 x 10 Y's
2 x 10 I's

1 x 10 Forearm plank scap push up
1 x 10 cobra to downward dog

6 MINS accumulated hang time

WOD:
3 Rounds:
400 m Run
Box Jumps (24/28)

Rx2:  Lower box

22 Sept 2014

Warm Up:
T & b walking lunges
1 length broad jumps
1 length crab walk

1 x 10:
Good mornings (no load; cross hands on chest)
Jumping squats
Wall slides
Tea Cups

3 x 2 with bar PULL/MUSCLE/DYNAMIC combo (cleans)

15 MIN EMOM
3 Power Cleans (70%)

WOD:
8 MIN AMRAP
3 burpee pull ups
6 Pistols
3 TTB

Rx2:
burpee jumping pull up off as low a box as possible or mat
assisted pistols
any version of knees up/to arms/to chest

RUN: 4 x 800 m (2:30 rest btwn rounds)

19 Sept 2014

Warm up:
Dynamics then
2 rounds: t & b each
Partner wheelbarrow
partner carry
Partner resistance run

shoulder mob - tea cups/scap pull ups and push ups/cobra to downward dog/dowels and bands

Skill Work:
4 sets max reps chin ups (strict)

Strength:
4 sets max reps deadlifts @ (80-)90% IRM
*this should end up being sets of 2 or 3, please ensure proper warm up sequence before going heavy*

WOD:
Partner up 10 min AMRAP
100 m sandbag run (any carry style) is timer
Partner does sledgehammers (each round alternate sides you swing with, it's gonna get weird)
Score is completed runs

18 Sept 2014

Warm Up:
Row 300 m at warm up pace

Mobility - focus on whatever needs the most attention

WOD:
2 Rounds
Row 500 m
40 Wall ball

4 x 800 m Run
3 min rest btwn rounds
score is total time

SILVERS:
Warm Up:  Row/Mobility/JMSU/MMSU

Strength:  10 x 3 Deadlift (same weight all the way through) (70%)

WOD:
2 Rounds
500 m row
10 Wall Balls
5 push ups

cash out:  tabata sit ups

17 Sept 2014

1 t& b of each:
High Knees
Grapevine
Frog Jumps
Bear Crawl
Crabwalk
InchWorm (one length only)
Hip & shoulder mob - scorpion/iron cross/couch/pigeon/bands/teacups
T spine opener

5 Mins accumulated hang time

Back Squats:
1 x 10 @ 50
1 x 8 @ 60
3 x 6 @ 70/75/80

Front Squat:
4 x 5 @ 60/70/75/75

WOD:
3 Rounds
20 Double Unders
10 Push Ups
5 Squat Cleans @ 50%

Rx2:
DU attempts
modified push ups off bars or negatives
Hang squat cleans and/or less weight

16 Sept 2014

Warm Up:
4 there and back blvd slow jog with arm circles/scissors
10's of each:
Tea cups each arm
Scap push ups
Scap pull ups
Wrist circles both ways each wrist
Bow & Bend
Cobra to downward dog
Hanging 2 mins accumulated

3 sets 1 per side TGU, pause at each point, increase weight each round

3 Rounds Sandbag weighted step up/over/down circuit

WOD:  "JACKIE" compare to May 10, 2013

1000m row
50 Thrusters (45) *one weight for both genders*
30 Pull Ups

Rx2:  Less weight for thruster/ring rows for pull ups

SILVERS:
Same warm up and strength exercises
Use dumbbells for box steps if sandbags are too heavy

WOD:  Jackie (mod)
1000 m row
50 thrusters (use dowel or appropriate weighted bar, coach will prescribe)
30 Ring Rows

15 Sept 2014

1 t & b of each:
High knee run
Butt kick
Grapevine
Walking lunge (forward one way/backward back)
Frog jumps
Crabwalk

1 set of 10 Scap push ups
1 set of 10 Scap pull up supinated grip, hollow body position
3 sets of 10 kneeling X pull down
2 sets of 10 Bottom up KB presses (per arm)
3 sets there and back each arm bottom up KB overhead walk

Push Press
1 x 10 @ 60%
1 x 8 @ 65%
3 x 6 @ 70/75/80%

Press:
4 x 5 @ 60%/70%/75%/75%

WOD:  (Either order to start)

3 MINS Max cal row
REST 1 MIN
3 MINS Max reps DU

Rx2:  DU Attempts

Cash Out:
8 x 200 m Run
2 min rest btwn runs
Score is total time incl rest

14 Sept 2014

Sunday Bonus -Endurance stream

5-10 k run @ 95% of most recent best time

12 Sept 2014

Warm Up:
Dynamics
Burgener
3 x 3 Dowel Pull/Muscle/Dynamic Cleans

Strength:  4 x 10 Glute Bridge

10 MIN EMOM:
2 Squat Cleans @ 80%

WOD:  10 MIN AMRAP
5 HSPU
7 TTB
1 Rope Climb

Rx2:
Modified HSPU - any modification
Modified TTB - any modification
Supine to standing rope climb or halfway up rope

11 Sept 2014

Warm Up:
300 m row
Squat therapy
T Spine mobility
Shoulder bands
Bear Crawl
Crab walk
3 Minutes accumulated hang time

STRENGTH:
10 x 3 OHS @ 80%

WOD:
2 x 800 m RUN
3 min rest btwn rounds

Record best time but note both times in comments

SILVERS:
Strength:  10 x 3 Overhead squats (use dowels at posts if working on form)

WOD:
1 x 800 m RUN
5 min rest
1 x 800 m ROW

10 Sept 2014

Warm Up:
Dynamics

Mobility:
T Spine opener
Scapular Pull ups/Push ups
Cobra into downward dog
3 mins accumulated hang time, any style

3 x 1 wall walks - focus on quality of movement and maintain hollow body position, only go as high as you can maintain strong position

3 x 2 Turkish get  ups
Focus on pause at every point, not weight

Strength:
Push Press
1 x 10 @ 60%
3 x 8 @ 65/70/75%

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

WOD:
8 MIN AMRAP
8 Hang Power Snatch (35/45)
10 DU
12 Rolling Squats

9 Sept 2014

Warm Up:
Tabata Row

3 sets:
10 Scapular push ups
10 cobra to downward dog
10 Couch Stretch
10 Calf raises off box
10 Tea cups (each arm, start at 1:15 mark)

Shoulder mobility with bands, hip mobility with bands

Skill/Strength:  HANGING
Spend four minutes accumulated time in a hang position, Switch it up every time you drop
Use rings and bars
Switch grips (supinated, pronated, false, mixed)
Use both active and passive hangs
Single arm and dual arm hangs

WOD:
3 Rounds
400 m RUN
5 Ring Push Ups
10 Pistol Squats

Rx2:
Negative Ring Push up or band stabilizer assistance
Any modification of pistol

SILVERS:

Warm Up:  JMSU

Skill/strength:  SAME AS ABOVE - Hanging

WOD:
4 Rounds
200 m RUN
5 Bar Push Ups
10 Box/Medball Squats to depth
3 Weighted sit ups (use steel plates)

8 Sept 2014

Warm Up:
3 rounds 1 length each:
Forward walking lunge
backward walking lunge
High knee run
Butt kick
Bear Crawl
Crab Walk

MOB:
Ankles/calf/achilles/hips

STRENGTH:
Back Squat
1 x 10 @60%
3 x 8 @65%/70%/75%

Front Squat:
4 x 5 @ 60/65/70/70%

WOD:
7 MIN AMRAP
10 KB Swings (russian) (35/55)
10 DB Push Press (note your weight in comments)
REST 2 MINS
4 x 200 m Run (2 min rest btwn rounds)

5 Sept 2014

Warm Up:
Dynamics and mobility

WOD:  Pick one time trial

Row 2000 m or Run 1600 m

Cash Out:
Tabata low box jumps

4 Sept 2014

Warm Up:
Tabata row
Dynamics
Mobility - T Spine, wrists, shoulders

WOD:  JEREMY - Compare to 20 May 2012
21-15-9
OHS (65/95)
Burpees

Cash Out:
Tabata knees to arms

SILVERS:

Strength:  Push press 5 x 5

WOD:  15-12-9
Air Squat (to med ball depth)
Burpees

3 Sept 2014

Warm Up:
Run 400 m
5 Inch Worm
1 length front crab walk
1 length back crab walk
1 length bear crawl
Shoulder mob:  get out the bands and focus the majority of your time getting your shoulders primed

Strength:
Push Press
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Press
1 x 5 @60%
3 x 5 @70%

wod: partner Paul
With a partner complete 5 rounds of:
50 DU
35 K2E
25 m OH barbell walk (185/135)take off racks if needed
*each partner will complete a 25 m walk each round*

2 September 2014

Warm Up:
3 rounds there and back:
High knees
Butt kicks
bear crawl
tiny bunny hops

Mobility:  Focus on hips and front rack (elbow/wrist/shoulder)

Squat therapy

Time to use those new 1RM weights!

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squat:
1 x 5 @ 60%
3 x 4 @ 70%

WOD:  4 Rounds, 2 min on, 1 min rest between rounds
7 Parallette burpees
250m row
Max reps wall ball in remainder of time (14/20 to 9'/10')
Score is wall ball reps

SILVERS:
Strength:  Front Squat 5 x 5

WOD:  Same as above

29 aug 2014

Warm up:
3 rounds :15 of each mvmt
High knee run on the spot
Butt kicker
Jumping lunge
Jumpimg jacks

Mobility

Strength: OHS
1 x 10@ 50%
1 x 8 @60%
1 x 6@65%
1 x4@70%
1 x 2@80%

Wod:
Tabata wall balls 14/20 all to 10'
Rest 2 mins
Tabata kb swings 35/55 russian
Rest 2 mins
15 Min EMOM
1 Hang snatch pull
1 Hang muscle snatch
1 Hang snatch (dynamic)
@ 70%

28 Aug 2014

Warm up:
Tabata row
Dynamics
Mobility

Skill work: 3 x 2 wall walks

Partner WOD: 12 MIN
Buy in: 800 m run together, (each partner runs a full 800 m)
80 synchronized air squats (cannot start squats until both partners are in from the run)

In remainder of time, max calorie row while partner holds plank (rotate between front and side planks)
Each partner may only row for max one minute before switching off

Score is calories rowed

Silvers:
Same as above but 400 m run and 40 air squats for buy in

27 August 2014

Warm Up:
Dynamics
Squat therapy
Mobility- Total body workover, make sure all those gnarly bits are worked out

Burgener warm up
3 x 2 Clean pull/muscle/dynamic with dowel

WOD:

Batman and Robin
In teams of 2

26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

The run does not count towards your rep count, it's just there for suck value.

26 August 2014

Warm up:
Dynamics
Mobility: include downward dog/cobra/inch worm
Shoulder mob

strength/skill:
3 sets of 2 handstand bear walks off the box full pike position

Wod:
10! 1
Deadlifts (225/185)
Jumping squat pullup
(Start below bar, jump up into a strict pullup, drop off bar into a full squat and jump up from there to repeat movement)

Rx2: jumping pullup off box followed by a squat (step off box, squat, back on box for jumping pull up)

Silvers:
Strength:
5 x 5 deadlifts (70%)

Wod:
Partner up, 4 rounds
Round 1:
Partner A runs 200m
Partner B does air squats
(And switch)
Round 2:
Partner A runs 200 m
Partner B does bar push ups
(And switch)
Round 3:
Partner A runs 200 m
Partner B does kettlebell swings
(And switch)
Round 4:
Partner A runs 200 m
Partner B does sit ups
(And switch)

25 Aug 2014

Warm Up:
Dynamics
Mobility:
Couch stretch/garland pose/pigeon/inch worm/downward dog/calf raises/achilles stretches/arm circles/banded hip opening/banded shoulder work

WOD:  complete 3 separate time trials, do not have to be in order listed. Rest as needed between movements.

A: 400 m run time trial
This is a max effort run for 400 m

B: 100 m row time trial
You will record your best of 3 attempts

C:  2 mins max reps double unders
There is no modification,  only good reps count

22 Aug 2014

PARTNER ANGIE:
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you've complete 100 of each exercise as a team.
Post total time. Include the name of your partner in your notes.

Rx2: Banded strict pull ups or inverted rows
Push ups from bars or negatives down, knees up

The Manitoba Bear

So there's this guy I know, some of you refer to him as the "Manitoba Bear", "Beast", "Sabin", I refer to him as David, simply because to me he is our modern day David and Goliath.  I have know David for a very long time and have seen him battle Goliath a few times, undeserving he's been to hell and back more than once, but you see, the thing about our "Manitoba Bear" is although he has come out on the other side beaten and bruised, he's always been victorious and stood on the podium!

Today I celebrate him! Plain and simple.  I truly don't know where I'd be without his encouragement, his bear hugs (which are the BEST THING IN THE WORLD) and just his calming presence.  He is an amazing father, husband and best friend to my sister and for that he will always have my respect and love.

Consider yourself extremely blessed if you are a part of his life because people like him are truly one in a million!

Happy birthday my friend!  Love you dearly!  xoxo

21 Aug 2014

HAPPY BIRTHDAY DAVID!!! Thank you for everything you do for us :)

Warm Up:
400 m jog
Dynamics and mobility (SHOULDERS)

Strength:
Spend 30 mins to find your 1RM Press and 1RM Push Press

WOD:
Complete as many rounds as possible in 15 mins of:
Sled Pull, 25 m (hand over hand)
50 Double Unders
10 Medicine Ball Cleans, 14/20 lbs

SILVERS:
Same strength

WOD:
Same wod
replace single skips for double unders

20 Aug 2014

Warm Up:
Dynamics
Squat Therapy
Front squat skill transfers
Mobility

Strength:  Work up to 1RM front squat
5-3-3-1-1-1 etc start around 60-65%

WOD:
5 MIN AMRAP
5 manmakers (20+/30+)
10 DU
5 hand release push ups

Rx2:  less weight/modified regular push ups/DU attempts

19 Aug 2014

Warm up:
Tabata row
dynamics
mobility - shoulders, achilles, calf, ankle

WOD:
For time
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups
200 m run
20 Tire GHD sit ups
20 Pull Ups
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups

Cash Out:  2 min accumulated wall sit
*Everyone will do this at the same time.  If anyone breaks, they drop and do 5 burpees while everyone else keeps holding and coach pauses the countdown.  Time will resume once anyone who stopped to do burpees is back on the wall.  This is a team exercise!  Don't let your teammates hold the wall longer than necessary!

SILVERS:

Strength:  3 x 2 per side TGU
5 x 5 Good Mornings

WOD: Same as above
replace CTB/reg pull ups with push ups

18 Aug 2014

Warm up:
run 400 m
Squat therapy
mobility

WOD:
Work up to a 1RM Back squat
5-3-3-1-1-1 etc
start @ 65%

*if you did your 1RM back squat two weeks ago, you will do a 1RM deadlift or Overhead Squat*

WOD:  Extra mobility work

15 Aug 2014

Warm up
Dynamics & mobility

WOD:
RUN 5 KM

14 Aug 2014

Skill work:  Barbell rollouts

Back Squat
4 x 5 @ 60/70/75/75%
Front Squat
3 x 5 @ 60/70/75%

WOD:
7 MIN AMRAP
1 HSPU
1 Bear Complex (75/95)

Each round increase the HSPU by one rep

SILVERS:

Strength
5 x 5 Front Squat

WOD:

3 rounds 3 mins on 1 min rest:
3 Push Ups
6 Thrusters

13 Aug 2014

Warm Up:
200 m jog
Dynamics
Mobility

This wod will be stagger started in two groups, max 2 ppl per lane.  All movements are to be done in order starting with wall balls, so as soon as person A has rotated to SDHP, person B starts their wall balls.

WOD:

"FIGHT GONE BAD": Compare to October 30, 2013

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.  If you have difficulty keeping track of reps, ask for a buddy or coach to record your reps each round for you.

3 rounds, 1 minute at each station

1)  Wall Ball (20/14 to 10'/9')
2)  SDHP 75/55
3)  Box Jumps (24"/20")
4)  Push Press (75/55)
5)  Row (calories)

12 Aug 2014

Warm Up
Dynamics
Mobility - hips/ankle/calf/achilles

Back Squat
4 x 5 @ 60%/70%/75%/75%
Front Squat
3 x 5 @ 65%/70%/75%

WOD: Part 1
4 x 100 m sprints
30 sec rest between

Part 2
5 MIN AMRAP
20 DU
5 Front rack walking lunge (55/75)

Rx2:  less weight/DU attempts

SILVERS:
Back Squats
5 x 5

WOD:
10 MIN AMRAP
100 m run
6 front rack walking lunge (mod: hold kb or plate at chest or dumbbells)

11 Aug 2014

Warm up:
High knee skip with scissor arms 100m
Inch worm
scorpion
iron cross

Mobility:  Shoulders shoulders shoulders

skill work:  3 sets of 5 parallette pass throughs

WOD:
4 rounds:
2 Rope Climbs
15 burpees

Rx2:  floor to standing rope climb and controlled descent or half way up rope climb

8 August 2014

Warm up:
Glassman warm up
mobility

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

WOD:  "Grace"
30 Clean & Jerks for time (95/135)

Rx2:
From hang, 30 x 1 clean and jerks for quality (this wod is not timed)

MOD:
30 Medball clean and jerk or press for time (work the movement)

7 Aug 2014

Warm Up:
Tabata row on 'roids: 8 rnds 30 sec on 10 secs rest
Mobility

Skill work:
Muscle up progressions or pull up work
False grip holds/pulls to chest/transitions/jumping m.u.

WOD:
400m run
40 boxjumpovers (do not need full extension at top)
40 Ring rows
40 sit ups
40 DU
400m run

Silvers:
Same wod
sub singles for du's
lower box for jumpover

6 Aug 2014

Warm up
3 rounds skipping
2 mins on 1 min off
Dynamics
Mobility

Strength:
5-5-3-3-3 OHS increasing weight each set

WOD:
3 Rounds
15 deadlift (115/155)
200 m run
4 wall jumpovers/army crawl back under (3 slats/5 slats)

*the walls may get congested, start at different stations and be kind to each other*

Rx2:
Less weight on DL's
Army crawl under wall

5 Aug 2014

Warm up
run 400 m x 3 (1 min rest btwn runs)

Mobility

Back Squats
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 X 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103%

Front Squats
4 x 5 @ 60/70/75/75%

5 x 2 Turkish Get Ups
These sets are to be done for quality

MOBILITY is today's wod

1 August 2014

Warm Up:
Pick 4 Dynamic exercises
then 5 rounds
25 DU
3 Inch Worm
1 wall walk

Skill Work:
3 sets strict hanging leg raises to max reps
3 sets false grip hold (beg) pull up (int/adv) max reps
5 mins work on:  teddy bear stand (beginner) headstand (beg/int) handstand hold (int) kick up to handstand (adv) *note* to be done only with spotters or against the wall (the goal is to not use the wall)

WOD:  7 mins of burpees (no cherry picking!)

31 July 2014

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

WOD:
3 Rounds:
3 tire flips, jump in and out after each flip
Run 200 m
15 OHS (from floor 65/95)

SILVERS:
Strength:   5 x 5 Deadlifts

WOD:
3 ROUNDS
3 Tire Flips (heavy tires do with a partner or two), jump in and out after each flip
200 m run
10 Medball cleans

30 July 2014

Glassman Warm Up
Burgener Warm Up
Mobility

20 Min AMRAP
3 hang squat cleans (135/95)
6 Ring Dips
9 Box Jumps (20'/24')
27 DU

Rx2:  Less weight for cleans
negative ring dips or band wrap assisted (no knees in band)
lower box
DU attempts

Mod:  Med ball cleans
Box dips
Parallettes

When recording your results, please do not select Rx or Rx2 if you do the MOD stream.  Enter MOD in the comments.

29 July 2014

Warm Up
Mitch's warm up

Mobility

WOD: 12 MIN CAP
Death by Couplet
EMOM
1 t & b shuttle (length)
+1 Pull up

Only the pull up increases each round, the sprint stays the same

Rx2:
Inverted rows

Cash Out:  Tabata Hollow rocks or supermans, player's choice

SILVERS:
Strength:  5 x 3 Press/Push Press complex incr weight each set

WOD:
Same as above with inverted rows or push ups

28 July 2014

Warm up:
Dynamics
Front Squat Skill transfers
Mobility

Back Squats
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70%

WOD:
10 sets 25m overhead barbell walk
1 min rest between sets
working up to max weight

25 July 2014

Warm Up:
Dynamics - high knees, tiny bunny hops, lunges, leg swings, etc
Mobility - Achilles/calf/ankle, hip and posterior chain

Skill work:  20 minutes open gym

WOD:
10 x 25 m sprints, 15 seconds between sprints
You will do 15 double unders for every second difference between your fastest and slowest round

Cash Out:
Tabata wall sits or plank (player's choice)

24 July 2014

Warm Up:
Run 400m
Front squat skill transfers
Squat therapy

Back Squats:
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squats
4 x 5 @ 65%

WOD:
8 MIN AMRAP
8 Box Jumps (24"/30")
4 Squat Snatch (65#/95#)

Rx2:  Muscle snatch from hang to OHS (35/45)
Box jumps (20"/24")

Mod:  OHS with 15# bar or dowel OR air squats to full depth
Lower than 20"/24" box jumps

*If you are doing the MOD stream, please do not select Rx or Rx2 when recording your time and enter MOD in the comments*

SILVERS:
Strength:  5 x 5 Front Squats

WOD:
8 MIN AMRAP
8 Step Ups or box jumps
4 Overhead squats

Cash Out:  Tabata sit ups

23 July 2014

Warm Up:
Tabata row
Run 400m
Dynamics/mobility

WOD:
in teams of three, complete:
300 weighted calf raises (35/45) *may use dumbbells/barbells/kb's held behind the neck*
300 wall balls (14/20) to 9'/10'
3000m row or run (only one member per team may row, two must run)

For calf raises and wallballs, all teammates may work at the same time but you cannot move to the next movement until all reps are completed.  Run/row can be done at the same time, but time does not stop until last member is through the door/off the rower

Rx2:  Calf raises - no load or weight
Wall balls - less weight/lower height/less depth on squat

22 July 2014

Warm Up
Dynamics
Squat therapy
Mobility

Back Squats
4 x 5 @ 65/70/75/80%
Front squat
4 x 5 @ 65%

WOD:
21-15-9
Thrusters (65/95)
Run 200 m between sets

Cash Out:
Tabata leg lifts

SILVERS:
Strength:  3 x 3 Bear Complex

WOD:
21-15-9
Thrusters/100m run

21 July 2014

Warm Up:
400 m jog
Dynamics/mobility

Skill Work:
Beginner:
3 sets max seconds hold false grip (rings or bar)
3 sets max hanging L sit hold
Int:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 strict toes to bar
Adv:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 hanging leg raise to lever (2:00 mark)

WOD:
100 Grasshoppers
20 burpees
100 Parallette hopovers
20 dragon walks (0:15 sec mark)
50 TTB
20 Burpees
50 Jumping Lunges
20 Dragon Walks

18 July 2014

Warm Up:
3 rounds
Jog 100m
10 Frog Jumps
5 Inch Worm
5 Jumping Pull Ups

Mobility:
Couch Stretch
Pigeon
Leg swings
Scorpion
Iron Cross
Front squat skill transfers with bar

Back Squats:
2 x 5 @ 65%
3 x 5 @ 70%

Front Squats:
4 x 5 @ 60%

WOD:
6 MIN EMOM
2 Clean Pulls (70-75%)
1 Clean (full squat)

17 July 2014

Warm Up:
Dynamics
Mobility:  Focus on calf/achilles/ankle/hips

WOD:
MICHAEL
3 Rounds
800 m Run
50 Back Extensions
50 Sit Ups

SILVERS:
Strength:  5 x 5 Good Mornings

WOD:
Modified Michael
3 Rounds
400 m Run
25 Back Extensions
25 Sit Ups

16 July 2014

Warm Up:
Mitch's Warm Up

6 Rounds on Rower
10 pulls for max metres (first pull counts)
rest as long as it took to finish your pulls

WOD:
In groups of three, runner is timer

12 MIN AMRAP
200 m run
Low bar sled push (+20 lbs/+30 lbs)
Tire Flips

Rx2: no weight on sleds

15 July 2014

Warm Up:
Dynamics
Mobility
Front squat skill transfers

Back Squat:
4 x 5 @ 60%/70/75/80
Front Squat
1 x 5 @ 60%, 3 x 5 @ 65%

WOD:
5 Rounds:
T & B blvd farmer walks (barbell) 45/65
1 rope climb

Rx2:  Farmer carry with dumbbells or kb's
         Supine rope climb to standing position and back down

SILVERS:
Strength: 5 x 5 Front Squat

WOD:
5 Rounds with a partner:
T & B farmer walks (timer)
Parallette Hopovers

14 July 2014

Today we pay homage to the excitement building around the CrossFit Games (9 more days whoop!) we are going to do a scaled down version of event 3, The Triple 3

Warm Up:
Dynamics

Mobility

WOD:  Almost but not quite the triple 3

Row 1000m

100 DU

Run 1 mile (1600 m)

Rx2:  DU attempts or Parallettes

11 July 2014

Warm Up
800m run

Mobility:
Posterior Chain
Shoulders

Skill:  3 lengths OH Duck walk with dowel or bar

Strength:
Tabata Hollow body hold
tabata superman hold

WOD:  On the blvd
7 Rounds
1 length stiff legged bear crawl
1 length broad jump burpees
12 V Ups

Rx2: V sit-ups

10 July 2014

Warm Up:
3 Rounds
Run 200 m
5 inch worm
5 Scorpion
5 Iron Cross
5 Good mornings (no load)

Mobility: Focus on posterior chain

Front squat skill transfers (with bar)

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

WOD:
6 MIN Circuit, each circuit is max reps, rotate between each
Odd:  Short shuttles
Even:  Push Press (35/45)

Silvers:
Warm Up:
JMSU

MOBILITY
Strength:  Front Squats 5 x 5 incr weight

WOD:
CIrcuit 1 min at each station - 2 rounds

Tire Flips
Step Ups
KB Swings
Goblet Squat
burpees

9 July 2014

Warm Up:


Strength:  Deadlift
1 x 8 @ 60%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

WOD:
21-15-9
DU
KB swings (35/55)
Pull Ups

Rx2:
Parallettes
Less weight
Ring Rows

8 July 2014

Warm Up:
1000m row
Mobility

Skill Work:
Handstand bear walks (off box)
3 x 1 (around and back =1)

WOD: 20 MIN AMRAP
200 m run
10 Wall balls
20 Sit Ups
10 Push Ups

Score is total reps (run = 10 m equals 1 rep)

Rx2:
Wall balls = 14# ball to 8'marker or 10# ball to 9 ft
Push Ups = From boxes or low bar

SILVERS:
Strength:  5 x 5 Push Press

WOD:  Same as regular class

7 July 2014

Warm up:
Tabata Row
Squat therapy
Front squat skill transfers

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

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

WOD:
30 snatch pulls (adv fr floor, int from hang, beginner from high hang with dowel) 135/95
Rest 3 minutes
30 OHS 135/95

Score is total time minus rest

Rx2:  less weight

4 July 2014

Warm Up
dynamics
mobility - focus on ankles/calf/achilles

WOD:
Run 800 m
Rest 2 mins
Run 800 m
Rest 2 mins
Rower Sprints
8 rounds 30 sec on 30 sec off max metres row
Score is total metres less 50 metres for every minute you spent running (rounded to half minutes)

3 July 2014

Warm up:
400 m run
Mobility

Skill work:
Muscle up transitions (for those with kipping pull up)
Kipping pull up

WOD:
5 min EMOM
4 t& b shuttles
Rest 1 min
5 min AMRAP
10 GRASSHOPPERS
6 alt pistols
2 jumping muscle ups

Rx2: assisted pistols / 3 negative pull ups/ 4 low ring muscle up transistions

2 July 2014

Warm up
3 rounds 2 mins on 1 min rest DU or singles

SQUAT THERAPY:  Wall squats done with back to the wall

Back Squat:
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%

Front Squat:
1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%

WOD:
5 Rounds:  3 mins rest between rounds
1 MIN ROW (calories)
1 MIN THRUSTERS (65/45)

Score is total reps plus total calories rowed

27 June 2014

Warm up:
Dynamics
Mobility
squat therapy (wall squats with back against the wall)

Back Squat:
4 x 6 @ 65/75/80/80%
Front Squat
4 x 5 @ 60/65/70/70%

WOD:
20 MIN EMOM:
Even : 2 Snatch Deadlift (this weight will be light, 40-50% of your regular deadlift weight.  We are strengthening the back and getting comfortable with the hook grip)
Odd:  Partner carry t & b (each)

26 June 2014

Warm Up:
3 Rounds:
Box jump burpees one way
walking lunges back
3 push ups
3 scap pull ups

MOBILITY

WOD:  20 MIN CAP
100 m run
1 strict pull up

each round add 100 m and 1 pull up

Rx2:  Negative pull up or low bar pull up

25 June 2014

Warm Up:
Tabata grasshoppers/mountain climbers alternating
Mobility
Dynamic stretches

WOD:

5 MIN Max Effort Row (metres)
Rest 5 Mins
5 Min to work up to 3RM Push Press
Rest 5 Mins
5 Min AMRAP
5 Hollow Rocks
5 Rolling Squats
5 HSPU

Score is metres + weight + rounds (no partial rounds are counted, number must be completed rounds)

24 June 2014

Warm Up:

Dynamics

mobility

Strength:

Back Squat

1 x 8 @ 65%

1 x 5 @ 75%

1 x 4 @ 85%

1 x 4 @ 95%

Fr Squat

1 x 5 @70%

1 x 4 @80%

1 x 3 @85%

1 x 3 @90%

WOD:

21-18-15-12-9-6-3

KB Swings (35/55)

Ring Rows

23 June 2014

Warm Up
Dynamics
Mobility-Take at least 15 mins for mobility

WOD:
10 Rounds 30 sec on 30 sec rest
Max metres blvd shuttle runs (25 m lengths)
Score is total lengths

Cash Out:
Tabata DU

20 June 2014

Warm up:
Dynamics / Mobility

3 x 5 Inverted rows
3 x 5 Negatives
3 x 5 Low bar pull ups or strict banded or unbanded pull ups

WOD:  Partner Up
30 MIN AMRAP
15 Back to back squats
20 Medball sit ups
40 wall ball (partner planks while other is wallballing)
15 Burpees (alternating)

19 June 2014

Warm Up:
Tabata Line hopovers/Mountain climbers (alternating rounds)
Mobility

Strength:
Back Squat
1 x 8 @65%
1 x 8 @70%
1 x 8 @75%
1 x 8 @80%

Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @70%
1 x 5 @70%

WOD:

10 x 100m farmer walks or barbell walk (back rack position)
rest as long as you walk between

35/55 Rx Farmer walk
70/110 lb Rx Barbell walk

SILVERS:
Warm Up: JMSU
Strength:  5 x 5 Back Squats
WOD:  Same as regular class, less weight

18 June 2014

Warm Up:
Players choice
Mobility - same

Strength:
10 MIN EMOM
3 Clean Pulls (adv=from floor, int/beg = from hang)
1 Muscle Clean (same as pulls)

WOD:
5 Rounds
10 Thrusters 75/55
20 DU
10 Box Jumps 24"/20"

Rest one minute between each round, score is total time including rests

17 June 2014

Warm Up:
Dynamics
Mobility

Gymnastics strength:
3 x 5 Negative pull ups
3 x 5 Strict Pull Ups (bands allowed, choose appropriate band)
3 x 5 Inverted Rows
3 x 5 Low bar pull ups (if working on getting your pull up) or 3 x 5 muscle up transitions

WOD:
"Blast off"
10!1 Sit Ups
100 m sprint between sets of sit ups

SILVERS:
Strength
6 x 4 Deadlift incr weight each set

WOD: Same as regular class

16 June 2014

Warm Up:
Tabata Row/Airdyne
Mobility

Strength:
Back Squats
1 x 8 @60%
1 x 8 @70%
1 x 6 @80%
1 x 6 @85%

Front Squats
1 x 5 @70%
1 x 5 @75%
1 x 5 @80%
1 x 5 @85%

WOD:  10 MIN EMOM
Odd: 3Push Jerk (off racks, 70-75%)Rx2 = Less weight
Even:  T & B Farmer Carry (kb or db) 45/55
Rx2:  20/35

12 June 2014

Warm Up:
Tabata Row
Inch Worm
Scorpion
Iron Cross
Couch Stretch
Squat therapy- wall squats to be done with back on the wall so spine touches the wall the entire squat from tailbone to shoulders (engage the core and keep spine neutral)

Strength:

Back Squats:
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
12 MIN CAP to work up to max unbroken reps of the following items (can be done in any order):

• TTB
• HSPU
• Pull Ups (modification is under the barbell inverted body row)
• Pistol squats (one side max reps then other side max reps)
• KB Jerk (35/55) (one arm max reps, then other arm max reps)

SILVERS:

3 x 5 Strict Press

3 x 5 Push Press

WOD:  12 MIN AMRAP

10 Wall balls

5 Knees to chest (hanging)

10 Line hopovers

1 Burpee

11 June 2014

Warm up:
Dodgeball
Round 1:  Bear crawl
Round 2: Crab walk
Round 3: Throw with non-dominant hand
Round 4: Throw between the legs backwards

Mobility

WOD:  With a partner, one runs at a time
20 MIN AMRAP
Round 1:  400 m run (each)
Max hang cleans while partner runs (85/125)  Rx2:  Dumbbell or medball cleans

Round 2:  400 m run (each)
Max burpees while partner runs

Round 3:  400 m run (each)
Max DU while partner runs  Rx2:  DU attempts

If you finish all three rounds before time cap, you start in round 1 again
You may partner with someone who is not doing the same weight or rx category, your score will be the same but you will just note that you are rx or rx2 as per usual.

10 June 2014

Warm Up:
Dynamics
Mobility

Strength:
Back Squats:
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

WOD: Thank you to CF 204 for this one
5 MIN CAP
800 m run
Max reps deadlifts in time remaining

SILVERS:

Strength:
Box Squats (Back)
2 x 8
2 x 6 increase load if form is good

WOD:
5 MIN CAP:
Run 400 m
25 Single skips
Max reps deadlifts in remaining time

cash out:  Tabata plank

9 June 2014

Warm Up:
500 m row or 400 m run
Dynamics
Mobility

Gymnastics strength day.  All sets done for quality of form and movement pattern.  Take sufficient rest between sets

2 x 10 Negative pull ups or ring dips
3 sets of 5 superman to hollowbody rollovers
3 sets max handstand hold nose and toes
2 x 10 set of strict pull ups or banded strict pull ups.  This set should get difficult by rep 5-6 so pick an appropriate band that will enable this to happen
3 sets max L sit hold off parallettes or boxes
3 sets teddy bear stand (beginner) headstand (intermediate) or forearm stand (advanced)
3 x 10 inverted rows with pronated grip, legs on the floor (beginner) or inverted rows with pronated grip off a box (int/adv)

6 June 2014

Warm Up:
200m run
Dynamics & Mobility

Strength:
Back Squat
1 x 10 @ 60%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 8 @ 80%

Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
15 Min AMRAP
5 Push Presses (65-70%)
5 Romanian DL (Same bar - lightweight *NOTE* this is not a stiff legged deadlift)

Happy Anniversary to the Newbies!

Two years ago to the day, ShopGym a.k.a. CrossFit Niverville, ran our first official Intro Class.  I can remember at the time how nervous all of us coaches were.  Would we do our clients justice?  Would we be able to convey our love and passion for the sport of CrossFit in just 8 sessions?  Did we know what the hell we were doing?  I can only imagine what those eight people were thinking as they walked through our door that day.

We thought it only fitting that we pay a little tribute to six of those eight wide eyed, shaking individuals as a token of our immense gratitude for sticking with us through all the growing pains with such grace and support.  We will be forever in your debt for the kindness that you've shown us.

First blvd WOD for the Intros.  And yes, that is my mother lying there :s

Miss Irene:  Your presence in the box is irreplaceable.  You are constantly striving to be a better athlete and never quit when it comes to perfecting your technique.  Your kind heart is my absolute favorite thing about you.  So many times when we needed someone, you were there to lend a hand or offer an encouraging word.  Thank you my dear friend!

Miss Robyne:  Determination is your middle name!  Never one to quit even when the going gets rough.  I have seen you overcome so many mental and physical obstacles without giving up.  This journey is not always an easy one but we have watched you persevere and have seen you grow in so many ways.  You are an absolute asset to the box and we thank you dearly for your commitment to us.

Miss Gwen:  Our tattoo'd beauty!  I have to admit that tears come  to my eyes when I think about all that you have been through over these last two years, we just hope that you felt our support along the way. You are an amazingly strong woman that is so selfless.  You instantly make people around you feel at home.  Your energy is so calming and your work ethic is amazing.  We have seen you grow tenfold in our box, both physically but more importantly mentally.  You are an absolute blessing to have in our CF family.  Thank you for allowing us into your life.

Miss Kim (Peters):  Oh Kim!  I can remember your first few classes with us like they were yesterday.  You were so shy and timid, never thinking you could "do it".  Boy did you prove yourself wrong!  The thing about you Kim is that you never stop putting one foot in front of the other.  You are so dedicated to your healthy lifestyle and it is an inspiration to all of us.  What an example you are to your 3 daughters!  You're always looking for ways to improve and we just love that about you.  Your hard work has paid off in so many ways and we are so thankful that you have also allowed us into your life.

Miss Sherilyn:  We could not be more proud of you!  Not only is your physical appearance completely changed from 2 years ago but you have come out of your shell my sweet friend.  You are truly an inspiration to all of us.  Your determination and dedication is priceless.  Your quiet way of leading by example has taught me so much.  You truly make us all want to be better people.  Thank you for walking through our door, we always knew you were born to do this.

Miss Kathy:  Your smiling face is always such a blessing to see!  For a girl who never did anything athletic, you coulda fooled us!  Your strength is incredible both inside and out.  Never a complaint out of your mouth.  You are yet another example of walking the walk.  You never cease to amaze us with your constant improvement and PRs.  Thank you so much for your dedication and positive spirit.

At the end of the day, we can honestly say that moving ShopGym, as sad as it was at the time, from Johnny's farm to town was one of the BEST decisions that we ever made.  We have all made friends that we truly consider family.  When things are rough and I don't know what to do, I head over to the box and know with every fiber in me that if I stick with these people and trust in their love and genuine concern for me, everything is going to be just fine.  I know that I speak for all of us coaches when I say you all (not just the above 6) have changed us and taught us so much.  From the bottom of our hearts, thank you!  Without all of you, there is no us.

~Whatever you can do, or dream you can do, begin it!  Boldness has genius, power and magic in it.  Johann Wolfgang van Goethe

**We hope and pray that we have not forgotten anyone that was in our initial Intro Class because that would put a HUGE damper on this blogpost.