Saturday 4-29-17

Coach's thoughts on today:
Have fun the animal flow warm-up. I know some of you are flexibility challenged so being in these positions is tough, but this is the sort of thing we did as kids that kept us fit and running around all day, so channel that inner kid and just have fun.
And then squat!

Warm-up:30min

  • 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 30 minutes with forward/backward/right/left traveling ape movements

Weightlifting

  • Form: Back Squat (7x5)

  • C/I: Back Squat (3-3-3-3-3-3-3)

Friday 4-28-17

Coach's thoughts on the day:
As far as benchmarks go Lynne is often overlooked. If you truly max out rep both of these movements the upper body will be pretty done. Where this get's tricky is if these weights are borderline too heavy. If you can only bench your bodyweight for a set of 5 fresh, you probably ought to scale this for best effect. If your strength allows it strict pull-ups is also a great way to do this workout but again, a kind of minimum reps capable should be considered.

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

  • Lynne (AMRAP - Reps)

5 Rounds for Max Reps of: 
Bodyweight Bench Press  
Pull-ups

woman can count 75% BW and up as Rxd -- scale as needed

Thursday 4-27-17

Coach's thoughts on the day:
Your A1/A2 don't need to be at the same weights. What we are trying to do is follow a heavy movement with a fast movement. So on the deadlift go heavy but focus on being in a good position, low hips, and the rise at the same rate at the shoulders. The High pulls need to be fast. If you can't come off the floor fast with good position then go from the hang, get vertical leg drive. Notice in the picture I've posted the position. Tall, Vertical elbows, and a close bar. Everyone should be striving for a similar position.

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

Weightlifting:30min

  • A1: Snatch Grip Deadlift (6x5)

  • A2: Snatch High Pull (6x3)

Metcon:10min

  • Metcon (AMRAP - Rounds and Reps)

10min AMRAP

10 Burpees
20 Sit-ups
40 Double Unders

Wednesday 4-26-17

Coach's thoughts on today:
Nothing fancy here. This is just a few flat out sprints. Generally with this sort of outputs longer rests are required, if you can take a good 8-10 minutes between intervals so each one has a good amount of "pop" to it.

Warm-up:15min

  • Agility Drills

Metcon

  • 4x500m row

  • 500m Row (Time)

Max Effort 500m Row

record fastest time

 

Tuesday 4-25-17

Coach's thoughts on today:
This picture of Franco Columbo is referenced often when talking about a "perfect pull-up". If you look at the picture on the left, the shoulders are back and down. The elbows are back as the chest is pressed up to the bar. This is really what you should be striving for today squeeze the reps don't yank the reps, that's why a band is okay for this, and if you can do this weighted that's fantastic!
The Metcon is a fragment of the 3 wisemen tribute workout and after yesterday's lunges this might be rough, but just make sure you don't miss on a box jump.

Warm-up:15Min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

easy 800m run before warm-up

Weightlifting

  • A1: Pull-up / Chin-up (5x5)

Bands okay, weighted if possible. Try to go chest to bar even if you're nowhere close, pull with that as the goal.

  • A2: Band Pull-aparts (5x15)

Metcon

  • Beau -- 3 wise men (AMRAP - Reps)

Complete as many reps as possible in 4 minutes of:
15 Box Jump-Overs RX = 24”/20”
30 Wall Ball Shots RX = 20/14 lbs;

Monday 4-24-17

Coach's thoughts on today:
So this is scored kinda like Fight Gone Bad. But don't get too hung up on the score too much, focus on good full range of motion without stopping at all for the 60 seconds. Move as fast as you can IF AND ONLY IF you can go good full range and control. Even long lunges would be best and squeeze the plate into your chest on the rows.

Warm-up:15min

  • 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)

Do an easy 800m run before the warm-up.

Metcon:30min

  • Metcon (4 Rounds for reps)

4 rounds each for reps:
60s Walking Lunges( BW -- 45/25)
30s rest
60s Inch worms(PU -- superman)
30s rest
60s Kettlebell Swing(Rus -- 20/12)
30s rest
60s Plate BO Row (35/15 -- 45/25)
30s rest
60s Push-up
2min rest

Walking lunges: weight is held in front of chest but not touching.

Inch worm for Rx just walk out to a push up position, Rx+ walk out as far past shoulders/superman position as possible.

Swing: Rx use same weights if possible but as Russian

Plate Row: this is like a Pendlay row and thought it is for reps don't rush it, pull all the way to your chest

Friday 4-21-17

Coach's thoughts on today:
Good luck!

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon

  • Barbell Pyramid of Death (Time)

1-2-3-4-5-6-7-6-5-4-3-2-1
Deadlift
Power Clean
Thruster
Power Snatch
Overhead Squat
Back Squat
Snatch Push Press

Rx:95/65
Rx+:135/95

Thursday 4-20-17

Coach's thoughts on today:

Pushing, followed by running and pushing. Keep that in mind when deciding what level to go at. Also, I talk about this in class sometimes but consider what the desired stimulus is. You can take this same workout and get 2 totally different training effects, even people who would generally do Intensity, you can do form go at a light weight and just let it rip if you're looking for a real burner. Or if you might normally do Consistency and you want to have your strength be the limiting factor maybe to Intensity. It will be slow and grueling. CrossFit can take on many forms and I know a lot of people don't really get how to tweak workouts for desired effect. Hell you could even do Form and push press at 205/155 and really turn it into a heavy metcon where the run is really just a recovery.

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

Weightlifting:30min

  • For: Bench Press (7x5)

  • C/I: Bench Press (3-3-3-3-3-3-3)

Metcon:10min

  • Form: Metcon (AMRAP - Rounds and Reps)

10min AMRAP
120m run
12 Push Press

  • C/I: Metcon (AMRAP - Rounds and Reps)

10min AMRAP
200m run
12 Push Press (95/65 -- 135/95)

Wednesday 4-19-17

Coach's thoughts on today:
This workout may need to be run in heats depending upon how many people show up for each class. This is a little sprint (ish) workout. Go as fast as possible.

trojan-crossfit-wod-crossfit-meme-5-rounds-for-time-burpee-box-jumps-pull-ups-400x280.png

Warm-up:15min

  • 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)

Metcon

  • Form: Metcon (Time)

500m row
200 Burpee Box jump overs
400m run
20 Jumping Pull-ups

  • C/I: Metcon (Time)

500m row
40 Burpee Box jump overs (24/20)
400m run
40 Pull-ups

Tuesday 4-18-17

Coach's thoughts on today:
There is tons of time to get all this done. Take a little extra time on the warm-up. If your technique needs work spend time on that before getting to the weights. I want this not to feel rushed. I want you all to be able to perform by attempting the reps when you feel ready. Focus! Nail it!

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

Weightlifting

  • Form: Hang Clean (5x3)

This can be done as a hang-power clean with a front squat, but the more you can work on catching low the better.

  • C/I: Clean (5-5-3-3-1-1-1)

Monday 4-17-17

Coach's thoughts on today:

Guess what I got fixed over the weekend!

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:24min

  • Airdyne Sprints (:30/3:30)* (6 Rounds for calories)

*added 1min rest on 12/27/15

Tuesday 4-4-17

Coach's thoughts on today:
This workout shows a great conceptual progression. Form is doing a basic knee raise to develop some ab strength. Consistency will tie in some upper body by pulling against the bar, and adding greater range of motion. When we get to intensity the torso and the limbs become fully integrated into a really big range of motion movement. Building foundational strength is necessary for bigger more complex movements. So often people want to do the big "sexy" movements without developing a foundation.

Warm-up:15Min

  • Agility Drills

Metcon:20min

  • Form: Metcon (10 Rounds for reps)

EOMOM:Alternating AMRAP
Burpees
Hanging Knee raises

Con: Metcon (10 Rounds for reps)

EOMOM:Alternating AMRAP
Burpees
Knees to Elbow

Int: Metcon (10 Rounds for reps)

EOMOM:Alternating AMRAP
Burpees
Skin the cat

Bendy:17min