Tuesday 9.30.14

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

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

Power clean 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Push press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

WOD

EMOM for as long as possible:

7 thrusters 75/55
7 pull-ups
7 burpees

We are doing this one with a small requirement. You MUST reach the end of the 12th minute. If you can’t get the 7′s in any one of the minutes take it down to 5′s, or even 3′s to keep moving till you get through the 12th minute. Also, if you make it through 17 minutes with the 7′s we will cap the workout. Score is how many rounds you successfully completed.

Monday 9.29.14

Daily Warmup (check the board)

Mobility

Upper body prep, all 3 pieces

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

Lower body prep, all 3 pieces

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

Benchmark WOD

Olympic Lifting Total

Snatch
Find your 1 rep max.
then
Clean & Jerk
Find your 1 rep max.

After warming up athletes will get 3 attempts to establish a 1 rep max in the snatch.

After warming up athletes will get 3 attempts to establish a 1 rep max in the clean & jerk

Add the two 1RMs together to get your Olympic lifting total!

You will be performing two lifts, the snatch and the clean and jerk.  Neither lift has to be completed in a squat (you can catch the lift in the power position, squat position, or split position).  The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets).  You will then perform the clean and jerk as a compound movement.  You will have three chances at a successful lift (after your warm up sets).  Once you attempt a lift you cannot perform a lift that is of lesser weight.  For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift.  So, choose your weights wisely!

Friday 9.26.14

Daily Warmup (check the board)

Mobility

Unglue your upper body with a lax ball 3 min each side

https://www.youtube.com/watch?v=gOyGVHt4Qio

Hamstring/hip with band and dynamic pigeon pose (2:15 to 3:00 in video) 2 min each piece, 4 min per leg

https://www.youtube.com/watch?v=zT657soclws

Benchmark WOD

Mainsite demo video…   https://www.youtube.com/watch?v=2utHH6NpMjw

“Filthy Fifty”

For time:
50 box jumps 24/20 (jumps,not step-ups)
50 jumping pull-ups (set up so that bar is at mid forearm in overhead reach)
50 KB swings 35/20 (overhead)
50 walking lunges (25 each leg)
50 knees to elbows (knees need to actually touch elbows)
50 push press 45/35 (empty barbell, hips and elbows locked out at top)
50 wallballs 20/14 (use a med ball)
50 burpees (need to finish in a fully upright position with arms extended overhead)
50 double-unders (triple singles)

Thursday 9.25.14

IMG_1280

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

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%, 3 @ 75%, max reps @ 85%)

3 sets of max effort strict pull-ups (alternate with front squats)

WOD

Barbell Complex

Complete 5 rounds (for load):

5 deadlifts
3 hang power clean
1 split jerk

Workout is for total weight moved, not for time. Each round should be a continuous effort. The barbell cannot rest on the floor during a round. Rest as needed between rounds. You can add weight after each round with continued good form. Form a plan. Get heavy. Score is total weight moved (9 reps per round times 5 rounds = 45 total reps x the weight you had on the bar). Example: 135# on the bar x 45 = 6075# moved

Compare your total today to 8.12.14. Could you go heavier this time?

Wednesday 9.24.14

jesus-says-meme-generator-jesus-says-go-to-crossfit-cad3ce

Daily Warmup (check the board)

Mobility

First rib love with pvc and tennis ball 2 min each side

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

Barbell calf smash 2 min each side

Strength

Start of new 3 week strength cycle. If this is your first time this week performing these lifts, 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

4 rounds:
15 cals row
10 plate burpees 25/15

https://www.youtube.com/watch?v=AvmPlT0L_Lo

Tuesday 9.23.14

e6098181d88c84fa2fddaa0d58b756d8

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

4 min AMRAP:
5 deadlifts RX 185/135 FB 225/155
10 burpees

Rest 2 minutes

4 min AMRAP:
4 squat cleans RX 115/80 FB 135/95
8 ring dips

Rest 2 minutes

4 min AMRAP:
3 power snatch RX 75/55 FB 95/65
6 handstand push-ups

3 amraps, record reps performed in each during rest, add those three numbers together to calculate final score.

Monday 9.22.14

48482952

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

12 min AMRAP:
5 Russian KB swings 70/53
10 box jumps 30/24
15 air squats