Monday 4.21.14

This is the first week of the squat cycle. Your back squat number will be off of last weeks 1 rep clean and jerk. If you do not know your 1 rep clean and jerk pick a moderate heavy weight and use it for all 5 sets, we will be adding to this specific number over the next few weeks so please keep track of your numbers.

Training:

A.
BB complex warm up
2 sets, 5 reps each:
Snatch high pulls
Power snatches
Ohs
Snatch bal

B.
8 min ladder by 3s
3 hang squat snatches 95/65
30 double unders
6 hang squat snatches 95/65
30 double unders
9 hang squat snatches 95/65
30 double unders

Continue adding 3 snatches until 8 minutes is up. Keep the double unders at 30 each round!

C.
Every 2 min for 10 min (5×6)
6 back squats @ 85% of 1 rep clean and jerk.

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Saturday 4.19.14

Today is wod with your kid day 10:30 and the Easter egg hunt right after that :) going to be a blast!!

Last day of PR week!!

Use a weight, ball and appropriate pull scale to get this done in under 20min!
There will be no time cap, give your self a goal of 15-18 min range.

Training:

A.
Group warm up

B.
For time:
400m run
30 clean and jerks 135/95

Rest 5 minutes

400m run
100 wall balls 20/14

Rest 5 min

400m run
75 pull ups

Once completed, subtract 10 min off your total time to find you working time. This will be recorded!! Make sure to rest 5 min between each round. Full effect should be given on each set!

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Friday 4.18.14

Training:

A.
Work to a 5 rep dead lift

B.
7 min amrap
10 push ups
1 rope climbs
10 push ups
2 rope climbs
10 push ups
3 rope climbs

Continue this pattern of the adder for 7 minutes

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Thursday 4.17.14

Training:

This is all still apart of test week. Today there will be 2 different workouts, pick the one that is more of your skill level. You will retest it in a few weeks.

A.
Open time to work on you pull ups and muscle ups

B.

“Helen”
3 rounds for time of:
Run 400m
21 KB swings 53/35
12 pull ups

OR

“Amanda”
9-7-5 reps of:
Muscle up
Snatch 135/95 (full squat)

 

C. Pick 3-5 mobility pieces and spend some time in sore places. We will be hitting some very heavy dead lifts tomorrow and i want everyone to be as ready as possible to hit some PRs.

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Wednesday 4.16.14

Training:

A.
Group warm up

B.
For time:
200 double unders (400-singles)
21-18-15 reps of
Shoulder to over head 115/75
Toe to bars
150 double unders (300-singles)
12-9-6 reps of
Thruster
Burpee over bar
100 double unders (200- singles)

20 min cap

Rest as needed then…

C.
3 rep max strict press + max unbroken push presses.

*work up to what you think will be your 3 rep max strict press, then with out re racking the bar continue to complete as many push press as possible until failure! You score will look like
185/25 (strict press/max unbroken reps

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Tuesday 4.15.14

How the next 9 weeks will look for Programming.

After this week of getting a baseline for everyone, we will hold this template for 8 weeks. Then on the 9th week (June 16th) we will re test this week word for word. Same metcons and same strengths will be done to see our #GAINZ

Quick notes on the template

  • We will back squat heavy for 4 weeks and front squat moderate, then we will shift the focus to heavy front squats and supplement with the back squats
  • We will clean and jerk heavy once a week and we will clean and jerk in wods where speed is the focus once a week. This is the same for the snatch.
  • We will go long and fun on Wednesdays and always end it with a strict pressing movement.
  • We will be dead lifting every friday, out of the 8 weeks, 3 are very heavy and 5 are moderate weights either being in a wod or stand alone really focusing on perfect reps
  • All 6 days will be used. Monday through Saturday
  • Some of the days you will just be lifting weights for the whole class, take this day to focus on good fundamentals….this always probable means that the next days wod will be EPIC and will require you to take your shirt off :)
  • If you miss a day and want to make it up, please do!! Please ask the coach first so not disrupting a class.
  • (LW) = lighter weight, typically in a wod. under 70% of your max. (HW) Heavy weight, typically stand along work where you have time to focus on what your doing and get stronger.  Above 80% of 1 rm
  • This is just the strength portion template. There will be awesome wods like always mixed in.
  • We will never perform strength before your conditioning.  Unless it is a Olympic  lift….and even then its only sometimes.  Example: warm up, 6-15 min wod, back squat 5×6 at 80%.
  • We are getting back to basics in these next few weeks, building indestructible bodies that are stronger and fitter then ever. No you will not get bulky ladies, you will be leaner and stronger then you ever have been.

 

 

Monday

Back Squat, Snatch (LW)

Tuesday

Clean and Jerks (HW)

Wednesday

Chipper, team wod,  gymnastic days, long and fun, rarely any barbell. Strict press/movement (give your CNS a break from heavy weights)

Thursday

Front Squat, Snatch (HW)

Friday

Dead lift, press

Saturday

Clean and jerk (LW)

 

Please keep in mind that this is just a template, a landing zone to come back to each week. If 5 Fridays from now you come in and were not dead lifting, don’t freak out and think i have changed everything. Its still CrossFit, constantly varied, functional movement done at high intensity. I am just giving you a template that will be our guide for the next 9 weeks….if we detour for a day because i thought of a really sadistic wod that i must punish you with immediately….so be it, come in and crush it.

 

With all that being said….Lets lift some heavy weight today…and you already know what were doing because ^^^^^^^^^^^^^^^^

 

Training:

“PR week”

A.
3 sets
Empty BB complex
5 dead lifts
5 power cleans
5 push jerks
5 split jerks

B.
Build to a 1 rep max clean and jerk

This can be any style clean and any style jerk.

C.
1,000m row for time
Damper must be set on level 2 for everyone

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Monday 4.14.14

Hey CFD, I’m currently in the airport waiting to come home. I wanted to tell you a little about the next training cycle we will be going through starting tomorrow. This week will be a test and numbers week. I don’t really have a passion to write it all out with my phone so I will post pone this till Tuesdays post. Just keep in mind that everyday is leg day and you can’t do legs with a shirt on :) so today lets squat!!!

Training:

TEST WEEK (record all your numbers from this week as we will be retesting each of them in the near future)

A.
BB warm up
3 sets of 5 reps each
5 front squats
5 push press
5 thrusters
5 back squats

B.
2 min max pull ups (ring rows if you can not perform a pull up with out a band)
Rest 2 min
2 min max snatches 95/65 (squat)
Rest 2 min
2 min max double unders
Rest 2 min
2 min max burpees

Rest as needed then ….

C.
3 rep max front squat

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Saturday 4.12.14

Training:

A.
Run 400m
Then….
3 sets with empty BB
5 front squats
5 strict press
5 push press
5 thrusters

B.
Every 90 seconds for 12 minutes
1 strict press + 3 push press + 5 push jerks
(Take from floor, no racks allowed)

C.
For time:
1,000m row
800m run
60 – over head lunges 45/25 plate (30 each leg)
40 – dead lifts 135/95
20 – burpee over bar

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Friday 4.11.14

There is NO yoga today at 10:30

Training:

A.
Run 400m
20 wall balls
Run 400m
20 kb goblet squats ( heavy as you possible can)

Mobility for the hips and back

B.
Back squats
7 x 3 (heavy as possible for all 7 sets)

C.
Death by thruster 95/65

Min 1 – 1 thruster
Min 2 – 2 thrusters
Min 3 – 3 thrusters
Continue pattern until you fail to complete the number of reps prescribed for that minute!

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Thursday 4.10.14

There will be NO yoga this Friday at 10:30am. Next yoga class is Monday at 10:30am.

Training:

A.
3 sets
10 ring rows
10 clapping push ups
5 dive bomers

B.
Every 2 min for 20 min (10 sets)
2 bench press ( heavy as possible)

C.
3 sets for reps
45 sec on / 15 sec off
Double unders
Air dyne calories
Row for calories

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