1 Sept 2015

Warm Up:
Run Prep & Mobility
Squat therapy

WOD:  4 Rounds
400m Run
50 Air Squats

Rx2:  box squats or not full depth on squat or 1/2 rep scheme

Cash out:
Tabata yoga cooldown
alternate sides each round
Bhekasana

Spend 2 minutes legs up on the wall

SILVERS:

Strength:  3 x 5 Push Press

WOD:
Same wod, mod 25 to air squats

31 Aug 2015

Warm Up:
Roll Out (5 mins)
Pick three from upper body prep and three from lower body lift prep
Dowel shoulder warm up exercises
Dowel OHS

Strength:  Work up to 3RM Overhead squat (go to failure)

WOD:
Not for time, 3 x 10 at each station:

Half kneeling Landmine press (each arm,  20 reps total)
Landmine Lunge (each leg, alternating, 20 reps total)
Landmine Front Lumberjack Squat
Landmine Single Leg RDL

Cash Out:
Tabata wall ball

28 Aug 2015

Warm Up:
Run Prep & Mobility

WOD:  3 Rounds
Row 500 m
Run 400 m

Cash Out:
Tabata double unders

27 Aug 2015

Warm Up:
Roll out/mobilize
Upper body and lower body lift prep

Strength:
Press 3 x 5 at heaviest weight possible with 2 min rest btwn sets

WOD:   Open WOD 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

Rx2:  Dumbbell presses and deadlifts (sumo stance)

For the Shoulder to overhead to count, the barbell will move from
the shoulders to the overhead position with the knees, hips and
shoulders extended in one line. The athlete will start with two feet
on the ground and come to a standing position with knees and hips
locked out on top of the box. Two-foot jumps, one-foot jumps and
step-ups are all permitted.

SILVERS:  Same as regular class

26 Aug 2015

Warm Up:
Roll out & mobility
Dynamics
Shoulder activation
ankle/calf/achilles mob

WOD:  Rest two minutes between sections, move onto the next one when you have completed

A)  Death by Pull Ups  Plus 1 rep emom
Rx2:  45 lb plate under pull up bar, jumping pull ups
MOD:  Low bar (start at 5 reps and +1 after that)

B)  100 double unders for time
Rx2:  500 singles

C)  20 BW back squats for time
Rx2:  75% BW
MOD:  65% BW

25 Aug 2015

Warm Up:
Roll out posterior chain
Lower body lift prep

Strength:  Front squat 4 x 4 at heaviest weight possible with 2 min rest btwn sets

If you did not do your max reps of handstand push ups or push ups yesterday, you will do them today

WOD:
12 MIN AMRAP
With a partner
1 t & b (blvd) resistance run each partner (use vests)
1 length each (parking lot - OH door to sidewalk) tire sled drag (hook to vest)
200m sandbag carry run together, each partner must carry the sandbag part of the way (min 35#)

Score is total rounds, both partners must complete each station to equal one rep for partial rounds except the run which will count as 2 reps (100 m = 1 rep)

Silvers:
Roll out
Lower body lift prep

Front squats:  4 x 4

WOD:  Same as above, both partners may pull sled together or can choose to sub tire flips

24 Aug 2015

Warm Up:
Jog 200 m
Shoulder prep/activation

PRE:
Max reps unbroken set handstand push ups.  Abmat may be used if plates are used.  Cushion on the floor or blue mat is allowed.

Rx2:  Max set Push ups, chest to deck, no rocking off thighs

MOD:  Max set Low bar push ups at lowest rung possible while maintaining good hollow body position

WOD:
400 m walking lunge for time

Happy Birthday to my Incredible Hulk

Ok, ok I know his name is the Manitoba Bear, but an argument could be made that my beastly husband could conceivably be the Incredible Hulk.  I'll never tell.

But seriously, this guy...

What can I even say?  The MB has been my partner in crime for over 20 years now.  He is the most awesome person that I know.  As everyone at the box knows, my guy is a beast.  He never quits and is always game to throw down with anyone at any time.  There aren't a lot of people who can keep up with him in the box, and he kicks my ass in there every single day (unless it's pistols and handstands, then he's my b*tch (love you babe)).  In short, his work ethic is inspirational.  But he is also the most humble, kind, and gentle guy around.  He is the first person to offer encouragement to anyone still left on the floor or shout something motivational to someone just trying to get things done (usually me, dying in a corner).  He gets inspired by everyone at the box who comes day in and day out to grind it out and get things done. Even if you may not be the strongest or fastest,  it's the effort that counts to him (as he so often lets me know when I am disappointed with my performance).

This sweet man has encouraged me, supported me, talked me off the ledge, had my back, and been the world's greatest dad to my two girls (sorry to all the dads out there, but my guy is tops) for the past 22 years .  I can truly say that I would not be the confident, strong woman I am today without him.  He has ALWAYS given me his unwavering support to pretty much do whatever I wanted or be whatever I chose to and without him, I would not have accomplished a fraction of what I have today nor would I have ever had the courage to pursue this ShopGym gig full time.  I love you babe, you mean everything to me.  Happy birthday!

So in David's honour, I think this wod is fitting:

Warm Up:
Upper and lower body lift prep

WOD:
“The Incredible Hulk” -20 AMRAP- (115/75)
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats

Rx2:  With a partner OR less weight

20 Aug 2015

Warm up:
Jog 400m
TGU light weight 3 x 2 per side
Bottoms up KB press 10 per side
Bird dogs
quadruped crawl

Skill:  Handstand work
a)  Kick up to handstand with spotter 3 sets
b)  Handstand pike bear crawl around box and back 3 sets
c)  Wall walk up to max nose and toes handstand or hollow body wall plank max hold

WOD:
Row 500m
150 DU
50 Burpees

Rx2:  parallette hopovers

19 August 2015

Warm Up:
Dynamics
Mobility
Shoulder warm up

Pull Up work:
5 x 5 low bar pull ups or 3 x 3 weighted pull ups @ heaviest weight, rest 3 mins btwn attempts


WOD:
For time
Run 400m
Row 500m
then 3 rnds of
10 pistol squats (can be alternating or switch after 5)
25 KB swings (Russian 55/35)
10 wall balls (14/20 to 9/10)

Rx2:
any pistol modification

Cash Out:  Tabata Hollow Rocks

18 Aug 2015

Warm Up:
400 m Jog
Lower body lift prep and mobility

WOD:
5 Rounds for time
15 TTB
15 Deadlifts (185/130)

Rx2:
TTR or less weight (155/110)

MOD:
Ring Rows or less than Rx2 weight

Cash Out:  Tabata ball slams

SILVERS:
Roll Out
Jog 200-400 m
Lower body lift prep
core stability

Strength:  Back Squats 4 x 4

WOD:  5 RFT
15 Ring Rows
15 Deadlifts

Cash out:  Tabata partner medball chest passes

17 Aug 2015

Warm up: 6 mins total
Roll out
Dynamics

Wod:
In teams of two, complete in as little time as possible:
12,000m row

No more than 1000m may be rowed by one partner at one time

Clock will be running, score is total time including transitions

14 Aug 2015

Warm up
Jog 400 m

Scap push ups
Bird dogs
wall slides

5 x 1 wall walk, only go as high as you can maintain perfect hollow body position and control walk down.  Goal is nose and toes.

Skill:  Kick up to handstand

In groups of three, 2 acting as spotters, practice kick up to handstand/free handstand hold (spot assisted)

WOD:  Compare to July 2014

CINDY
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air squats

13 Aug 2015

Warm Up:
Athlete's choice
Squat therapy

SKILL/STRENGTH:
3 x 3 per side TGU
Going for perfection in form, not load

WOD:
“Ten-Minute Capacity Test”
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 24/16 kg, 3 mins
Rest 1 min
Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins
Rest 1 min
Shoulder-to-Overhead, 95/65 lbs, 1 min

Cash Out:
Tabata Plank hold

12 Aug 2015

Warm up:
Coach Matt's Lower Body lift prep

Shoulder activation

Pull Up work:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets

WOD:
30 Back Squats 225/155
1000m Row
20 Ring Dips

Rx2:
185/130
Bar Dips

MOD:
135/95
Box dips or barbell low bar dips

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)

11 Aug 2015

Warm Up:
Row 500-800 m at 60% pace
Shoulder activation & stabilisation
Run Prep
Pull up work:
Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4 & 5:  Cooldown only

WOD:
3 rounds for time of:
Run, 400 m
10 Pull-ups
5 Handstand Push-ups

Rx2:
Low bar pull ups or jumping pull ups
Push Ups

MOD:
Ring Rows
Low bar push ups

Cool down:
Phase 1:  Accumulate 45 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 60 hollow rocks between max sets of strict pull ups

Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Phase 5:
Tabata kipping/butterfly chest to bar pull ups

6 Aug 2015

Warm Up:
Roll out (5 mins)
Dynamics (5 mins)

Bar WU:  Clean Pull/muscle/dynamic
3 x 2

Add weight:  3 x 4 Hang Power clean, rest 2 mins btwn rounds  1 x 4 Power clean from floor

Work up to WOD weight

CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft

Rx2:  95/75

If you are not doing Rx2 weight, you will automatically do medball cleans

MOD:  Medball cleans/TTR or K2Chest/less weight height depth wall balls

5 Aug 2015

Warm up:
Row 400-600 m at 60% pace
Squat therapy

Back Squats: 4 x 4 at same weight last week
rest 3-4 minutes btwn rounds

Run prep and shoulder prep

WOD:
7 Rounds:
1 length broad jump burpees (blvd)
20 reps sledgehammers, alt every 5 reps
200 m sandbag run 35+/55+

Rx2:  lighter sandbag

4 August 2015

Warm Up:
Roll out (5 mins)
Dynamics (5 mins)

Bar WU:  Snatch Pull/muscle/dynamic
3 x 2

Add weight:  4 x 4 Hang Power snatch, rest 2 mins btwn rounds
Work up to WOD weight

If you are doing Rx, do last set of four from the floor, not the hang

WOD:  Compare to Thurs, Feb 19, 2015

CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Post Total Rounds.

SILVERS:
Roll Out
Mobility
include tea cups, bird dog, deadbugs, and side plank holds & shoulder activation

Strength:  5 x 5 Low bar pull ups or 4 sets max strict pull ups

WOD:  10 MIN AMRAP
100m sandbag carry/run
10 sledgehammers (alt after 5 reps)
1 wall climbover

3 August 2015

HOLIDAY WOD!!

Bring lots of water, it's PARTNER MURPH!

Partner Murph
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2 . Both partners run the 800 meters together. Then split the pull-ups, push-ups, and squats as needed and in any sequence with only one person working at a time.  Then both partners run another 800.

Post total time. Post partner to notes.

Rx2 is teams of 3, all partners complete the 800 m run together, then split reps and modify mvmts accordingly.