Thursday, October 30, 2014

Friday

Yesterday was National Cat Day, so have three cats in a box.

Molly Metz is doing a double-under seminar in Thornton this weekend, here is a link.

short sprint/running skill work warm-up

Workout of the Day
Grindy Variation
Complete 10 rounds of…
3 Power Clean + OverHead (#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

Wednesday, October 29, 2014

Thursday



Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then


4×8-12
DB Bench Press (hammer grip)
DB/KB Bent Over Row


then
3 Rounds For Time
500/400m row
10 Burpees
15 Wall Balls
20 Hollow Rocks

Tuesday, October 28, 2014

Wednesday

http://www.octopuspie.com/2014-10-24/720-maintain-form/

3 Rounds Not For Time
2 wall walks
4 Ninja Roll Ups to Vertical Jump (max height jump)
10 good mornings
10 GHD Sit Ups/ Evil wheels

5x 1 minute to complete, 1 minute rest
Row
men: 280m
women: 200m
*These are going to begin to get dicey so push yourselves hard

5 Rounds
10 Box Jumps
10 Ring Rows

Tuesday




Lift
EMOM 12 minutes
Perform 1 Power Clean +1 Hang Clean + 2 Split Jerks
(use 65-75% of 1rm Clean and Jerk

Conditioning
Complete the following (break up as needed)
60 Up Downs (Burpee with no push Up)
60 t-2-b
100 American-style kettlebell swings

Sunday, October 26, 2014

Monday

Just in time for Halloween, want to watch a documentary on sugar?

Front Squat
3/65%
3/75%
1/80%
3×2/85%

7/72%



Conditioning
2:30 Minutes AMRAP
200m row
max rep double unders
rest 1 minute

2:30 Minutes AMRAP
200m row
max rep SA DB Thruster
Rest 1 minute

2:30 Minutes AMRAP
200m Row
max Rep Push Up
Rest 1 minute

2:30 Minutes AMRAP
200m row
max rep Single arm Db snatch
1:00m rest

2:30 Minutes AMRAP
200m row
max sit up

Thursday, October 23, 2014

Friday



Lift
Take 15-20 minutes build to
Deadlift 2 at 85%

A long one this Friday!
Conditioning
Row 500/400 m
Then
7 Rounds
5 HSPU
7 Front Squats (95/65)
5 Push Press
then row 500/400m

Wednesday, October 22, 2014

Thursday



Row
5×1:00 to complete the given meters
1:00 Rest
Men- 240
Women -200

EMOM 10 minutes
odd: 20-40 Double Unders (or AMRep attempts - practice!)
even: 25 air squats (move fast as possible)

AMRAP 8 Minutes
12 KBS
8/4 Chin Ups (kipping OK)

Tuesday, October 21, 2014

Wednesday



Workout of the Day
3 rounds NFT
2-3 wall walks
15 banded good mornings
10 Tea Pots (10R/10L)

EMOM 16 minutes
Minute 1: Complete 5 power cleans @ 60% of 1rm
Minute 2: 10 Burpees Over the Bar
Minute 3: 8-12 T-2-B (base this on proficiency)
Minute 4: 1 bear crawl there and back

Monday, October 20, 2014

Tuesday



Skill Work
EMOM 12 minutes
Complete 1 push press + 2 Split Jerks (Right/Left)
Hold the Split Jerk receiving position for :02

Conditioning
1000m Row For Time

Tabata
Hollow Rocks
Push Up
(Alternate between each exercise)

Sunday, October 19, 2014

Monday




Front Squat
3 sets of 2 reps @80%
7 reps at 72-75%

Conditioning
AMRAP 12 minutes
4 shuttle runs there and back
12 Wall Balls
8 Box Jumps
8 Ring Rows (make them challenging, horizontal is Rx'd.)

Thursday, October 16, 2014

Friday



EMOM 10 Minutes
 2 Thrusters at 60% of your 1rm clean and jerk


Conditioning
500/400m row

6 push press (115 to 95 lbs/85 to 65 lbs)
9 pull-ups
12 lunges with barbell on back

500/400m Row

Wednesday, October 15, 2014

Thursday




Skill Work
3 rounds not for time
8-10 strict toes to bar (or just up)
2-3 reverse wall walks
:30 L-Sit on parallettes (accumulate)
3 glute ham raise (with partner and/or bands)  (*OK to sub teapot)


Then a super-set
3 sets ×10-12
DB bench press
DB/KB bent over row
evil wheel

If you can get more than 12 reps, then it is time to use a heavier dumbbell.




Tuesday, October 14, 2014

Wednesday



Row technique drills

Deadlift
Work Up to 2 at 80% to 85% of your 1rm

Conditioning
In 1 minute complete the following x 5
Row Men: 220m
Row Women: 180m

150 sit ups for time

Monday, October 13, 2014

Tuesday




Push Press
Spend 12 minutes to build to a heavy 3rm


Conditioning
2 x AMRAP 6 minutes (Rest 2 minutes between rounds)
1 Power Cleans (60% of your 1rm)
1 Pull Up
3 P.C
3 Pull Ups
5 PC
5 Pull Ups…..

Start back at 1 on the second round. Score total reps.

Sunday, October 12, 2014

Monday


  If you are obsessing over your performance and killing yourself every day you may be on the right side of this curve.  If you breeze through your workouts, you may need to add weight or reps or just intensity.    The right dose of CrossFit is strong medicine, but your coach wants your feedback to help you stay in the optimal zone right in the middle.  

  You can look at this graph as the perceived stress of your WOD or the over all time of your workout. On the extreme right perhaps leading to a meltdown are long, intense training sessions like marathon training or day after day of grueling but sexy met-cons over 30 minutes.   Certainly intense CrossFit WODs with a lot of running on the side is a challenging regimen that require careful planning and gradual ramping up.

Let's stay right in the middle where training is still fun and leaves you eager to hit it after your day off.


Lift
Front Squat
4/65%
7/70%
3×2/82-85%

Conditioning
30-20-10
KBS (Russian)
Push Up
Step Up
250/200m row

Thursday, October 9, 2014

Friday

Click photo to see full size

Clean Pull + Box Jump
3 sets of 3 each @ 100% of Clean and Jerk

Conditioning
10-9-8-7-6-5-4-3-2-1
T-2-B or KTE
1-2-3-4-5-6-7-8-9-10
Thruster (#95/#65)

Wednesday, October 8, 2014

Thursday



Skill/ Warm Up
coach's choice

Conditioning
3×10-12
DB Bench Press
DB Bent Over Row
add either reps or weight

4x2min AMRAP
7 Ball slams AHAP
14 Double Unders (30 singles)
1 minute rest between rounds

Wednesday


Ah, more CrossFit face!  Nice to see that dedication, concentration, and effort!  

BTW, here is a nice place to get some solid and basic lifting shoes - customized and mailed right to you.  Or try Reebok (these look great) or just visit Target for a bargain OneStar.  Those running shoes... well, they are for running.  They are made to absorb energy, not to provide a solid platform or transfer force efficiently.


Barbell Lunge (on back) 10,10,10,10
*Over 4 sets work to a heavy 10 (5 each leg)

Conditioning
15 minutes
1 minute to complete the given task
(minute 1) Wall Ball x 12
(minute 2) BW Deadlift x 8
(minute 3) Burpee over the Bar x 10

Tuesday, October 7, 2014

Tuesday



Skill Work
EMOM 12 minutes
perform 2 Split Jerks (Right Leg/Left Leg) Hold receiving position for :02
Men: no more than 115
Women: no more than 75

Conditioning
With a Partner perform 10 intervals (5 each)
Men: 250m row
Women: 200m row

then

3 rounds not for time
15 ghd sit ups or evil wheels
20 Banded Pull Aparts
20 Banded Lat Pull Downs

Monday, October 6, 2014

Monday

 New On-Ramp starts this Tuesday!

Great job on your benchmarks last week!  Some really amazing work.

Lift
Front Squat (using your 1rm from last week)
4/65%
7/70%
3×2/80%

Conditioning
5 Rounds for Time
250m row
12 KBS (Russian or American)
9 Chin Ups

Friday, October 3, 2014

Friday

Nice power clean!  Love the flying hair and the CrossFit face.

Test!
Deadlift
Find your 1 rep max.

Conditioning
EMOM 16 minutes
1. 20 Lunges
2. 30-50 Double Unders
3. 30 Tire Strikes
4. Plank :30-:45

Thursday, October 2, 2014

Thursday



Great job yesterday on your front squats! Some nice PR's.


Warm Up/Skill
3 RNFT
2-4 Skin The Cats (either on rings or bar)
2-4 Negative HSPU (Drop down Kick Back Up/ Strict HSPU is acceptable as well)
Take the time to move slow and controlled through the Skin the Cats and HSPU.

4x 6 way MB Plyo Work (Chest Pass, Right, Left, Overhead, rotational L/R)


Conditioning Test
“Jackie”
For time:
1000 meter row
50 Thrusters (45/33 lbs)
30 Pull-ups


Post Mobility
Spend 5-10 minutes on shoulder rehab

Wednesday, October 1, 2014

Wednesday



Front Squat
Find your 1 rep max.

3x
8-12 DB Bench
8-12 Db Bent Over Row
10 Tea Pots Each Side (Hold for 10 on Right Side, then repeat on Left)

Then complete 50 Evil Wheels