1 April 2014

Warm Up:
Dynamics
3 x 10 dowel good mornings
10 inch worms
Scorpion & iron cross
3 x 30 sec hold garland pose
Mobility to include hip/achilles/calf

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

WOD:
2013 Regional WOD:
21-15-9 Deadlifts/Box Jumps (315/205)(30"/24")

If you are not rx'ing this wod, 70% of your 1RM would be the equivalent modified weight scheme or guideline. Pick a weight that you will be able to maintain good neutral spine position throughout.

Silvers:
Warm Up:  Same as above, add squat therapy

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

21-15-9 Deadlifts/Box Jumps (or step ups)

31 mar 2014

Warm up: 2 x 250 m row/25 sit ups

20 minutes mobility - get out the supple leopard and pick the key spots

Wod:
4 x 400m runs 2 min rest btwn rounds, score is total time

If roads are unrunable *new word!!*, replace run with sets of 75 DU

28 March 2014

Warm Up:

Screw it, we're running outside.
2 Rnds:
400 m Run
2 Wall Walks
10 Sit Ups

Mobility:  Shoulders Shoulders Shoulders

SKILL WORK:  ALL SETS ARE FOR QUALITY
3 sets bear walk around boxes (handstand walk practice)
5 x 3 perfect form push up
5 x 3 negative pull ups
5 x 3 negative ring dips
3 sets max superman hold

WOD:

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

CASH OUT:  Tabata Calf raises (use wall for support)

27 March 2014

Warm Up:
Glassman (if you cannot do unbanded pull ups/ring dips, do negatives)

Mobility

Strength:  5 x 3 Snatch Pulls (beginner) / Hang Muscle snatch (intermediate)
Advanced:  4 x 6 Hang speed snatch

WOD:
A)  20 MIN EMOM
2 OHS (off the floor, pick a suitable weight. RX is 70%)
1 T & B short shuttle

B)  10 MIN EMOM
100m Row or 25 DU

Silvers:
Glassman warm up (with negatives)
Squat therapy
Mobility

Skill:  Med ball cleans

Strength:  6 x 4 PUSH PRESS

WOD:  20 MIN EMOM
2 Med ball cleans
1 length shuttle sprint

26 Mar 2014

Warm Up
Dynamics
Mobility
Front Squat skill transfers

Strength:
Front Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 90%
Set 4 – 5 reps @ 75-80%
Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

WOD:  8 MIN CAP
Complete as much as possible:

Rx 95/65

3 Front Squat/3 Burpees/3 Short Shuttle Lengths
6 Front Squat/6 Burpees/6 Short Shuttle Lengths
and so on, adding 3 reps each round

25 Mar 2014

Warm Up:
100 DU's
Squat therapy
Mobility - 15 minutes

Tabata short shuttles (red to red)

WOD:
15 Minute circuit, 1 min at each station, score is rep count, for rowing 10m= 1 rep

Turkish Get Ups (no load)
Rowing
Box Dips
Hollow Rocks
Lunges (no load)

Silvers:
200 single skips OR 40 DU attempts
Squat therapy
Mobility

SKILL/STRENGTH:  3 x 3 per side TGU

WOD:  Same as regular class, replace hollow rocks with sit ups if necessary

24 Mar 2014

Warm Up:
20 laps around the gym
Burgener & Skill Transfer with dowel

3 sets of 2 reps with bar:  Clean Pull/Muscle/Dynamic (=1rep)  Make sure you lead with your elbows, stay long in the body, and stay on those toes at the top of the pull and muscle.

SKILL WORK:  Tabata mobility (16 mins total)
One tabata of each pose:
Warrior 1 -p.54
Warrior 2 - p.56
Eagle - p.41
Intense side stretch p.65
Cobra p.81

Strength:  4 x 5 Romanian Deadlifts @ 40% 1RM Back Squat weight

10 MIN EMOM:
2 reps of clean pull/clean dynamic into full squat combo
(Beginner's and intermediate will do this from the high hang / hang; advanced from the floor)

CamWODia

On March 22, 2014 we will be holding a fundraiser for ABC's and Rice . This is a fantastic organization run by a fellow Canadian that is completed funded via donations.  Their mission statement is "No child forgotten" and they are committed to this mantra.  They keep children in school by subsidizing the student's families with food.  Madi will be heading out there again in May (along with Jak and her sister Jessie) to volunteer again.  This fundraiser is NOT to support the trip;  all funds will be wired directly to ABC's and Rice for their farm and school.  Please consider supporting us at our wod Saturday, Mar. 22.  Kid's WOD goes down first @ 9:00 am.  All donations over $25 will receive a free shirt.  Thanks in advance for your support!  Here's a little background video for your viewing pleasure :)

Post by Tammy Durand.

21 March 2014

Warm Up:
Dynamics

SKILL:  20 mins open gym (#14.4 open prep for open participants)

WOD:  5K Row for time

This is a mental exercise as much as it is physical.  If you are reading this and deciding to cherry pick this wod, I KNOW WHERE YOU LIVE!  Shut your brain off and get your butt to the gym.

20 March 2014

Warm Up:

400m row
walking lunges one way
backward walking lunges back
15 Sit Ups
10 Wall Squats
3 x 1 wall walk

Shoulder and hip mobility

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

Skill work:  Extra mobility post Fran

SILVERS:
same warm up, add squat therapy

Mobility

Strength:  5 x 5 Front Squat

WOD:  Modified FRAN
15-12-9
Dowel or bar thrusters/Ring Rows

19 March 2014

Warm Up:
Junkyard Dog
3 x 2 Wall Walk

Hip & Shoulder mobility

STRENGTH:  6 x 4 OHS (incr. weight)

WOD:

A) 7 MIN EMOM:
4 TTB/4 Wall ball

REST 3 MINUTES

B) 7 MIN EMOM
4 Power Clean/4 Box Jumps

18 March 2014

Warm Up:
Glassman
(if you cannot do strict ring dips, do negatives)

Front squat skill transfers

Strength: 3 x 3 Front squat  work up to 70% weight

WOD:  20 MIN EMOM
Odd:  2 reps front squat with 3 sec hold in bottom (60-70%) from floor if possible
Even:  4 t & b shuttles (wall to red line)

Silvers:
Glassman warm up (replace ring dips with box dips)
Squat therapy

Strength:  6 x 4 Deadlifts increasing weight

WOD:  16 MIN EMOM
Odd: 3 reps deadlift
Even: 2 T & B shuttles

17 March 2014

Warm Up:
3 rounds
burpee box jumps one length
walking lunges way back
5 Push Ups

Mobility:
MWOD test
then 2 mins hip capsule distraction
2 mins overhead distraction
Then retest

SKILL:  5 x 3 Bridge ups

WOD:
5 Rounds
5 Sit up to pike
5 Burpees
5 Alternating pistols (total)

14 Mar 2014

Warm up:
40 Laps around the gym

Mobility:  Shoulders

Open Gym: 15-20 Mins OPEN 14.3 PREP/SKILL

4 x 2 Press Complex (1 complex=1 Press/1 Push Press/1 Push Jerk)
Increase weight each set to reach 80% Press weight for last set of 2; off racks

12 MIN EMOM
Push Jerk - 2 reps at 70%

13 Mar 2014

Warm Up:
Pick 10 Mitch's Warm Up

Mobility  shoulders/calf/achilles

Skill work:
A) 2 sets for quality:  60 sec handstand hold nose and toes to wall (or as long as you can up to 60 secs)
B) L-Sit holds (on parallettes) 8 x 10 secs

WOD:
100 DU/1 Rope climb
75 DU/2 Rope climbs
50 DU/3 Rope climbs
25 DU/4 Rope climbs

SILVERS:

Warm Up:  25 calorie row or airdyne
Dynamics
3 rounds skipping 2 mins on 1 min off

MOBILITY:  Squat therapy
hip and shoulder flossing
ankle/calf/achilles mobility

STRENGTH:
6 x 4 Front Squats

WOD:
100 Skips or line hopovers/1 Rope climb up progression or weighted rope pull
75/2
50/3
25/4

12 Mar 2014

Warm Up:
Dynamics
Pick 5 from Mitch's for Mobility

Strength:  3 x 2 per side TGU

Further to our rowing theme present this week:

WOD:
Start and end with 700 m row
2 Rounds
20 Wall Ball
30 Push Ups
40 Grasshoppers
50 Squats

11 March 2014

With a partner, complete 2000m row, one runs shuttles while the other rows

Squat therapy and hip mobility, ankle mobility

Strength: warm up set Back Squats 5-5-3
Then 10 min EMOM 2 reps @ 70%

WOD:  6 Min AMRAP
15 Box Jumps
5 Sots presses (35/45)

Cash out: one set max plank hold (if you cannot hold plank for minimum one minute, you will do one minute accumulated). This is a single max effort, so don't take the easy way out. Go for broke!  Focus on hollow body position in the plank, shifting your pelvis to maintain neutral spine while keeping the scapula engaged.


SILVERS:
Same warm up
Same Strength but box squats

WOD: 8 MIN AMRAP
10 parallette hopovers (mod is line hopovers)
5 sots presses (dowel or 15#)

Cash out: tabata medball side to side v holds

10 Mar 2014

Warm up:
Dynamics
Mobility:  Calf/achilles/hip/ankle

WOD:  1000m Row & Double Unders
The amount of double unders you do will be dependent on your row time as follows, score is row time plus completion of double unders:
Sub 3 min = 0 DU's
3:01-3:30 = 100 DU's
3:31 - 4:00 = 125 DU's
4:01 - 4:15 = 150 DU's
4:16 - 4:30 = 175 DU's
4:31 + = 250 DU's

7 Mar 2014

Warm Up:
Dynamics
Pick 10 Mitch's

Hip/Shoulder/Calf/Achilles mobility

20 MINS OPEN GYM #14.2 Prep

8 MIN AMRAP
2 TTB
2 Burpee Box Jumps
2 Pistols

6 March 2014

Warm Up:
Mitch's warm up (pull ups are scapular)

Mobility (Squat therapy)

Strength:  5-5-3-3-3 Deadlifts

WOD:
Rowing Fran
21-15-9
Thrusters(95/65)/500m row

Silvers:

Warm Up:
Johnny special

Strength:  5-5-5 Press

WOD:
Rowing Fran
15-12-9
Thrusters/500m Row

5 Mar 2014

Warm Up:
Dynamics
Front Squat Skill transfers (sets of 5)

Mobility:
Tabata holds, 20 sec on 10 sec rest, 4 rounds each pose (two tabatas total):

Garland
Boat
Couch
Pigeon
Cobra
Downward Dog
Plank
Tree

WOD:  20 Min AMRAP
5 Front Squats (cleaned from floor)
10 Shuttle lengths
5 Pull Ups

4 March 2014

Warm Up:

3 rounds of 10 shuttle lengths/1 wall walk

Mobility

OPEN GYM:  Work on either kipping, muscle up transitions, or handstand push ups

WOD:  ANNIE
50/40/30/20/10
DU & Sit Ups

Cash Out:
Tabata hollow rocks

SILVERS:
 Same warm up plus squat therapy

STRENGTH:  6 x 4 Deadlifts

WOD:  ANNIE
multiplier is 5 for skipping singles

3 March 14

Warm Up:
Tabata Row
Dynamics
Squat Therapy

STRENGTH:  Death by OHS

Starting weights #75/#45, 2 reps each round, 1 min rest between rounds.  Add #20/#10 each round until failure or max 12 rounds

WOD:  Teams of 3-6
12 MIN AMRAP

Burden carry is timer:

1 T & B Carpet roll carry
~KB around the body swing & catch
~wall ball
~Cowboy squats
(Double up stations when needed depending on number of participants)