Saturday 5-6-17

Coach's thoughts on today:
Don't get lazy with this rack position. You'll be tempted to just put the kettlebell on your shoulder but keep it in a proper kettlebell rack. This will fatigue the arm/shoulder/oblique/QL and then some. Walk to the 200 Right hand, then switch to left hand until you get to the 400. Switch back to the right hand and start back switching hands again at the 200.

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:30min

  • 30min (AMRAP - Rounds)

100m Walk w/ racked KB Right
100m Walk w/racked KB Left
100m Walk w/ racked KB Right
100m Walk w/racked KB Left
50 RKBS

record weight in comments

Friday 5-5-17

Coach's thoughts on today:
So if you're not pretty shot at this point you probably didn't make too many classes. No problem. Finish the week strong. If you made the whole week or most of it and are feeling it, there should be enough rest between intervals that you can still go hard. Each round should be in the 3-4:30 range I know that time domain sucks especially at this point in the week, but do what you can. Also, you notice 6 scored times. I'd like to know row times as well at time totals so something like this
1. 1:42
2. 3:36

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

  • 3 rounds:


500m Row
400m run
Rest

Benchmark Thursday 5-4-17

Coach's thoughts on today:

You are on your own for a warm-up. Pick a benchmark (either from www.crossfit.com/cf/faq#wod OR go through Wodify in "add performance" and find a Karma CrossFit benchmark)

Wednesday 5-3-17

Coach's thoughts on today:
If you did a bunch of push-ups on Monday, and a bunch of Cleans/Snatches yesterday you might be looking at today and be thinking NOPE. Well you probably won't PR, but you can definitely come in and do work. What would Achilles say?

Warm-up:15min

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:19min

  • The Chief (scored correctly) (5 Rounds for reps)

3 minute AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 minute rest
x5

Tuesday 5-2-17

Coach's thoughts on today:
This Tabata, or a slight variation on it has been done a few times at Karma, so some of you OGs might recognize remember it. I don't think it's been in here since Wodify. Maybe it deserves a name? It's pretty tough, so don't get sloppy. Slow is smooth, smooth is fast. We'll wrap up with a good RomWod to keep your back from getting too tight tomorrow.

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:16min

  • Form: Metcon (3 Rounds for reps)

Tabata RKBS
2min rest
Tabata Goblet squat
2min rest
Tabata KB Snatch (alt 20s)

  • C/I: Metcon (3 Rounds for reps)

Tabata Deadlift (135/95 -- 1.25BW)
2min rest
Tabata Hang Clean (95/65 -- .75BW)
2min rest
Tabata Power Snatch (45/35 -- .5BW)

Bendy:24min

Monday 5-1-17

Coach's thoughts on today:
Weighted dips are ALPHA AS F...
I don't mind if these dips are rings or P.Bars,  let's just work on good ROM and stable shoulders. I generally do these facing away from the squat rack when doing PBar because it allows me to lean forward loading more into the chest. If you haven't done them that way give it a try. Or, if you always do them that way experiment with a more vertical torso so yo can push more into the triceps. Learn how to feel what the body is telling you and what little adjustments to make and when to make them.
Bench dips for those building up dip strength.
While doing this run here is what I'd like people to focus on: Breathe. Don't let the run stress you try to control your breathing.

Warm-up15min

  • 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

Weightlifting:30min

  • A.: Bench Dip (5x8)

  • A: Dip (5x8)

weight these if possible

  • B.: 5 sets Max Push-ups

Metcon

  • Easy mile:  just to push some blood and breathe.

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