Thursday 5-25-17

Coach's thoughts on today:
Gwen is a much tougher benchmark than most people expect going in.

Warm-up:15min

  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)

A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)

A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)

A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)

A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5

Weightlifting:30min

  • Gwen (Weight)

Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Conditioning

  • Tabata Mountain Climbers (AMRAP - Reps)

Only count 1 foot

Wednesday 5-24-17

Coach's thoughts on today:
Don't sleep on those ring rows. No more pulling before Murph, because if you really dig down deep on those you're gonna feel it till Saturday anyhow. As for the kettlebell work, The moves get slightly more challenging as the reps come down so that will help manage the weight. Really focus on a tight lockout on those RKBS.

Warm-up:15min

Easy 800m run

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength:20min

  • Ring Row (5 sets)

If you can do these with your feet elevated so the bottom is just slightly below parallel for a set of 10 or so do it! If not, feet on the floor to slightly above parallel, and if you can't do that scale back as needed. For reps to count they MUST be wrist to body.

Score each set in notes and best set gets recorded.

Conditioning:15min

  • Form: AMRAP - Rounds and Reps

12 RKBS
10 KB Cleans R
  8 KB Squats R
  6 KB Lunges R/R
  4 KB Snatch R
  2 KB Press R
12 RKBS
10 KB Cleans L
  8 KB Squats L
  6 KB Lunges L/L
  4 KB Snatch L
  2 KB Press L

  • C/I: AMRAP - Rounds and Reps

12 RKBS (24/12 -- 32/20)
10 KB Cleans R
  8 KB Squats R
  6 KB Lunges R/R
  4 KB Snatch R
  2 KB Press R
12 RKBS
10 KB Cleans L
  8 KB Squats L
  6 KB Lunges L/L
  4 KB Snatch L
  2 KB Press L

Tuesday 5-23-17

Coach's thoughts on today:
5 progressively heavier sets of Dan John's barbell complex E will be no joke. The limiting factor here is the overhead work (usually the behind the neck press). On the technique side, make sure you get your elbows under the bar and your lats and serratus engaged. If you don't have great shoulder range of motion and that is tough for you, 1: let's make sure you have a plan for improving your shoulders and 2: don't worry about the sets of 3 and maybe even the set of 6. That way we can work on quality movement with light loads.

Warm-up:15Min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Strength

  • Dan John's Complex E (15-12-9-6-3)

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

Monday 5-22-17

Coach's thoughts on today:
Unlike the mini Murph we did 2 weeks ago, this isn't hitting the same movements, but what you should focus on is coming back from a run and getting right into it. Don't let the clock tick without getting in work. Nothing makes that worse than burpees. So this will be revving your engine and really challenge that mental aspect of just working even if you don't want to.

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:40min

This is one workout, one you are scoring for burpee reps, the other is your 800m run time.

  • 4 Rounds for time

With a 6min clock
800m run
AMRAP burpees
Rest 4min

  • 4 Rounds for reps

With a 6min clock
800m run
AMRAP burpees
Rest 4min

Wednesday 5-17-17

Coach's thought's on today:
Keep in mind the Gymnastic warm-ups are skill based. You need to be working hard enough to get some blood flowing but this should be about developing skills so focus on quality. When we get into the pull-ups for strength work you will likely need a band because we've just done pulling in the warm-up. Also, these need to be wide grip -- focus on activating the shoulder girdle before the elbow bends in this pull. Finally the squats...every other minute should be a decent enough rest to go pretty heavy, but they do need to be cleaned from the floor.

Warm-up:15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)

A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)

A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)

A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)

A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Strength:20min

  • Pull-up / Chin-up (4x8)

Wide grip -- most likely band assisted.

Strength:14min

EOMOM from the floor.

  • Front Squat 

 

Tuesday 5-16-17

Coach's thoughts on today:
Bar-facing burpees are the devil. You will be tired. That is not an excuse for you to let those power cleans turn to shit. Make sure they are cleans and not "cheat reverse curls".

Warm-up:15Min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:15min

  • Form: Metcon (Time)

21-15-9
Bar-facing Burpees
Power Cleans (95/65 -- 135/95)

  • C/I: Metcon (Time)

27-21-15-9
Bar-facing Burpees
Power Cleans (95/65 -- 135/95)

Strength

  • Shoulder Press (4x6)

Monday 5-15-17

Coach's thoughts on today:
The Get-up Sit-up is just the first part of a Turkish Get-up. The part where you go from lying on your back to the seated position with the weight overhead. Then return to a lying position. This workout is being scored for weight so go with as heavy a kettlebell as you feel comfortable snatching and try to grind through those get-up sit-ups at the same weight.

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:32min

  • Metcon (Weight)

EMOM:
1: 8 KB Snatch R
2: 8 KB Snatch L
3: 5 Get-up Sit-up R
4: 5 Get-up Sit-up L

x8

Friday 5-12-17

Coach's thoughts on today:
These movements all come out of the Burgener Warm-up. Do all movements from the hang just like the warm-up. I tried to set the reps at something that would work well for the same weight on the bar. Think of this as an extended skill session. Go heavy enough that you have good feedback, but can still maintain good form.

Warm-up:15min

  • Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon:21min

  • Metcon (Weight)

EMOM 21min
1. Elbows high & outside x6
2. Muscle Snatch x3
3. Snatch Push press x9

Movements are the same as in the warmup. All exercises should be done with the same weight.

Metcon

  • 1000m Row (Time)

Thursday 5-11-17

Coach's thoughts on today:
Mini Murph...Lunges and squats...some SDHPs...Anything not sore? Whatever, let's do some deadlifts, or at least a variation that will keep the weight a little lighter. Make no mistake thought, done properly this is a killer workout.

Warm-up:15min

  • Agility Drills

Weightlifting:30min

  • Suitcase Deadlift (5x5e)

Wednesday 5-10-17

Coach's thoughts on today:
This workout is quick so go hard. However, if your O-lifts are dodgy slow down a little on those SDHPs and really focus on connecting the movement through the whole range. Nothing herkey-jerkey. Nothing out of sequence.
And stretch.

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Metcon:6min

  • Form: Metcon (AMRAP - Rounds and Reps)

10 Push Press
10 Sumo Deadlift High Pull

  • Con: Metcon (AMRAP - Rounds and Reps)

10 Push Press (75/55)
10 Sumo Deadlift High Pull (75/55)

  • Int: Metcon (AMRAP - Rounds and Reps)

10 Push Press (115/85)
10 Power Snatch (115/85)

Bendy:26min

Tuesday 5-9-17

Coach's thoughts on today:
Look, I actually remembered my promise to program more lunges... the lunges and front squats will really compound the effects of each other if you're going heavy and fast that's quite a lot of loading the legs, so make sure you get deep into those movements to get the legs ready.

Warm-up:25Min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

Fill out the last 10min with coach-led transitions and traveling

Metcon:15min

  • Form: Metcon (Time)

4 rounds
30 Walking Lunge Steps
10 Front s
50 Pogo Singles

  • C/I: Metcon (Time)

4 rounds
30 Walking Lunge Steps
10 Front s (115/85 -- 155/105)
50 Double unders

Monday 5-8-17

Coach's thoughts on today:
Little bit of practice for Memorial day...If anyone can manage to get 4 rounds you are a rockstar, because 4 rounds would be the equivalent of a 30min "Murph" so consider that when you do this. Also consider that this shows just how much you can vary things in CrossFit. Just a small tweak to the variables here and you a different enough workout that your approach should be pretty different. Still, similar enough to carry over to Memorial Day.

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon:30min

  • Metcon (AMRAP - Rounds and Reps)

AMRAP
800m run
5 rounds of "Cindy"