Tuesday 9.2.14

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

Supine wall squat with band 2 min (second piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

Front rack position with band 2 min each side (second piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

WOD

RX: clean and jerk 1-1-1-1-1 (squat and split)

Mod: power clean and push press 1-1-1-1-1

Take plenty of time to warm up first and then start hitting the 5 heavy singles as you work up to a 1RM. Workout is for total weight, not for time. Add the 5 weights from the 5 singles for your score. Rest between efforts especially as the bar gets heavier. Record your weight.

Post: 500m row for time. This should be an all out effort. Record your time.

Monday 9.1.14

Benchmark Hero WOD

“Murph”

amd-michael-murphy-jpg

“Murph” is a CrossFit Hero WOD we do every Memorial Day and Labor Day to honor Navy Lieutenant Michael Murphy. Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his men and then returned to his position to continue fighting until he died from his wounds. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Straight through or partitioned into rounds is RX. Start and finish with a 1 mile run. Make all your reps legit and full range of motion. If you are new to the gym or are just not not feeling up to it and this WOD seems beyond you at this point it can be modified in one of two ways. Either you can go it alone and do a half Murph (which is still a tough workout!) or even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and get it done. This is a tough mental and physical test that all Crossfitters need to step up to. You’ll be glad you did.

If you haven’t seen the movie “Lone Survivor”, you should. It tells the story of Michael Murphy’s last mission.

Friday 8.29.14

tumblr_m9u29v8hsU1qdbwfdo1_400

Daily Warmup (check the board)

Mobility

Shoulder external rotation cueing with band 2 min each side

https://www.youtube.com/watch?v=pl-bGCY5ARU

Partner external rotation 2 min each partner

https://www.youtube.com/watch?v=mj22dprBQUM

Strength/Skill

Muscle-up practice

https://www.youtube.com/watch?v=KD-jGoqn_Gg

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

WOD

4 rounds:

5 ring dips, 10 push press 75/55, 15 KB swings 53/35, 50′ OH walking lunge 45/35 plate

Thursday 8.28.14

HeMan

Daily Warmup (check the board)

Mobility

Thoracic extension work with double lax ball (arms overhead) 2 min

Clearing hip impingement 2 min each side (starts at 3:10 in video)

https://www.youtube.com/watch?v=SE-yVP691SA

Strength

First week of new 3 week strength cycle. If this is your first time doing front squats this week, add 5# to your 1RM.

Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Strict pull-ups: 3 max effort sets between working sets of squats

WOD

RX: EMOM 10 min for max load 3 power snatch

Mod: EMOM 10 min for max load 5 KB swings

Score is total weight moved. Weight x reps (keep track if you change weight during the wod).

Wednesday 8.27.14

easy-workout-crossfit-

Daily Warmup (check the board)

Mobility

Front rack with band 2 min each side (starts at 2:35 in video)

T-spine extension with 45# plate and roller or peanut 2 min

https://www.youtube.com/watch?v=BymZgyue9aI

Bottom of squat hold 2 min (use power rack for support)

Strength

First week of new 3 week strength cycle. If this is your first time performing these lifts this week, add 5# to your 1RM for both lifts.

Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

WOD

20-15-10

toes to bar

thrusters 95/65

Tuesday 8.26.14

meme-doyoueven-terminator

Daily Warmup (check the board)

Mobility

Tricep barbell smash 2 min each side

https://www.youtube.com/watch?v=qGpDgLRNjsA

High hamstring flossing 2 min each side

https://www.youtube.com/watch?v=OqmB1VhqZCM

Strength

Start of new 3 week strength cycle. Add 5# to your 1RM for front squat.

Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Strict pull-ups: 3 max effort sets between working sets of squats

WOD

5 rounds: 2 min each with 1 min rest btwn rounds

200m run

6 hang power cleans 135/95

With the remaining time AMRAP burpees

*Score is your total number of burpees

Monday 8.25.14

trojan-crossfit-warriors-downtown-la-dtla-strength-back-squats-wod-amrap-push-ups-lateral-med-ball-jump-overs-wall-balls-basic-training-beginners-fundamentals-crossfit-meme-trex-hates-push-ups-400x400-1

Daily Warmup (check the board)

Mobility

External rotation shoulder opener 2 min (starts at 3:10 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

Anterior hip flossing

https://www.youtube.com/watch?v=MVcQuaM-OSo

Strength

Start of new 3 week strength cycle. Add 5# to your 1RM for both lifts.

Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

WOD

50 air squats
15 chin-ups
15 plyo push-ups to 45 lb plates
15 chin-ups
15 plyo push-ups to 45 lb plates
15 chin-ups
15 plyo push-ups to 45 lb plates
15 chin-ups
15 plyo push-ups to 45 lb plates
50 air squats

https://www.youtube.com/watch?v=rGkJZoycSr8