Thursday, January 29, 2015

Friday

http://www.crossfitinvictus.com/blog/thrusters-your-best-friend/
The hybrid thruster rack, elbows halfway up and a good grip on the bar.

Thruster tips
Fran tips

Bench 3 sets x 5 reps 

Practice SDHP Sumo Deadlift Highpull
Sets of three, no more than ten minutes.  Coach’s discretion on subbing clean.

WOD
Frabata 
2 rounds of the following, Tabata-style 20:10 work:rest
    4 x Pull-ups 
    4 x Thrusters

This is 8 minutes long.


Aim for about 45-55 reps of each, so heavier for faster athletes and lighter for slower.  If your Fran time is already near 2 minutes, use this WOD to practice heavy thrusters and strict pull-ups.

Wednesday, January 28, 2015

Thursday


Practice power jump and organized posture for DU’s

Squat 20 reps, add weight from last week.
If too easy, try a bit heavier.  This should be challenging.  Breathe in between reps as needed.


WOD
3 rounds - no score
1 minute skill practice - your choice - flip the tire, dips, bar muscle-ups attempts, more DUs etc.  Your coach will help you pick something appropriate.
1 minute push-ups - advanced do ring or parallette push-ups
1 minute lunges
1 minute to complete bear crawl there and back then rest remainder.


MOB - ten minutes working your issues

Tuesday, January 27, 2015

Wednesday


 Have some cute kitties!  Python and Java.


snatch-specific warm-up 
Snatch balance 
heavy singles

Coach's discretion on subbing.

“Annie”
50-40-30-20-10
Double Unders*

If still learning DU's do 20-20-20-20-20 attempts or tuck/power jumps

then

Row 1000m

Monday, January 26, 2015

Tuesday



Press 
3 sets of 5 at work weight 
(Add from 1/2 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)

Pull-ups weighted or strict 3 sets x 5+

10.9.8.7.6.5.4.3.2.1
Plyo push ups
Box jumps*
Banded Good Mornings

May use a lower box and cycle jumps - foam roll those calves!

Sunday, January 25, 2015

Monday

Alison knocks out of bunch of pull-ups!

Back squat
3x5 add weight
Make sure to do your warm-up sets

If there is time after squatting, practice your rope climbs and goals!

Row
4-5 2 min intervals with 2 min light rowing in between.  Score meters.

(Heavy squatters may need extra time, if so skip first interval.)


Thursday, January 22, 2015

Friday



...And the equally mysterious Ali

You may be wondering why in heck we are doing this 20 rep squat series.  First thing, it builds strength and muscle. That's quite useful. Second thing, it builds tenacity. This ability to never give up is a useful trait to have in CrossFit and in life! And... high reps squats are a common CrossFit main page or competition exercise. When I was doing the training on the main CrossFit site this workout came up several times: "Five rounds for time of: 135 pound Back squat, 20 reps/ Handstand walk 20 yards." You may not be able to do this WOD today, but many of you are getting close and doing it well.  If you click on those links you can watch four demos.


Bench 3 sets x 5 reps

AMRAP: 5 work:1 rest, 4:1, 3:1, 2:1, 1:1 19 min
1 OHS (105/65)
1 HSPU
2 OHS
2 HSPU
*work up to as many reps as possible in given time domain, start over at 1 rep at beginning of each interval

Wednesday, January 21, 2015

Thursday

Zara and the very mysterious Lynn - you have been reading his numbers on the board almost every Tuesday and Thursday! 


“Don’t let perfectionism be the enemy of the good”
A long, heartfelt story of a healing body and soul with Paleo and some good advice on living well. By an author of Beyond Bacon and Eat Like a Dinosaur.


Squat 20 reps, add weight from last week.
This should be challenging! Breathe between reps as needed - take your time.


Amrap 12 minutes
10 Push Press
10 Burpees
10 T-2-B/KTE

Wednesday


Good CrossFit faces!

Snatch-specific warm-up 
OHS by 3's
or
Snatch balance by 3's
As heavy as possible. If you are confident in your OHS you may snatch balance with weight, otherwise focus on the OHS and mobility.  Coach's discretion to sub clean.

TABATA 
20:10 work:rest
Wall balls              4 min
Ab mat sit ups       4 min
Tire Strikes (Alt side each round)      4 min
L sit/knee tuck hold hanging off bars 4 min

Monday, January 19, 2015

Tuesday

Lindsey gets after the push press on Fight Gone Bad.  Nice job getting that bar all the way up and the chest out every time.


Barbell Press
3 sets of 5 at work weight 
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)

Pull-ups weighted or strict 3 sets x 5+.


"Elizabeth"
21-15-9
Clean (deck squat clean if you can)
Ring Dips 

Sunday, January 18, 2015

Monday Jan 19

 This is my 88 year-old grandpa learning a new game - getting his first ball in the pocket.
What have you learned today?

From Mark's Daily Apple:  There’s a reason grains are first and foremost on the list of foods to avoid when following the Primal Blueprint: they are completely and utterly pointless in the context of a healthy diet. In fact, if your average unhealthy person were to ask for the top three things to avoid in order to get healthy, I would tell them to stop smoking, to stop drinking their calories (as soda or juice), and to stop eating grains. Period. Full stop. They really are that bad.  Read more: http://www.marksdailyapple.com/why-grains-are-unhealthy/#ixzz3PF8v815M  Also: IBS


Practice your rope climb today (and other skills)

Back squat
Work up to 3 sets of 5 

30-20-10
Burpee
Pull ups
Ball slam

Thursday, January 15, 2015

Friday



Bench 3 sets x 5 reps 

Practice SDL and SDLHP

WOD
FGB variation
Two rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift (sic) 155/95 pounds (Reps)*
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)


*Work on keeping the chest up and pressing the feet apart.

Wednesday, January 14, 2015

Thursday

John S gets after it!

Practice power jump and organized posture for DU’s

Squat 20 reps, add weight from last week.
If too easy, try a bit heavier.  This should be challenging.  Breathe in between reps as needed.

WOD
3 rounds - no score
1 minute skill practice - your choice - flip the tire, dips, bar muscle-ups attempts, heavy squats, etc.  Your coach will help you pick something appropriate.
1 minute Double-unders or Double-under practice or high power jumps
1 minute box jumps, cycle these jumps. OK to use lower box
1 minute to complete 3 skin the cats


MOB - ten minutes working your issues

Tuesday, January 13, 2015

Wednesday

Nice work on those thruster!  That was a tough workout but you all did great.

snatch-specific warm-up 


This is a skill exercise to develop quickness in getting the feet out at the first part of the row.

10 rounds 
1 min work :30 paddle (light rowing)
Damper setting 1, spm 25-30.  Start easy, each interval go at least 5 seconds faster per 500 m.
Watch the force curve.  
Score total meters

Monday, January 12, 2015

Tuesday



This weekend I had some fabulous BLT wraps.  I put the bacon, homemade mayo, and the tomato paste on lettuce leaves.  So what about bacon? Is it OK?   The Bacon Method  Many methods

Practice your rope climb today and other skills

Press 
3 sets of 5 at work weight 
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)
Pull-ups weighted or strict 3 sets x 5ish.

WoD
7 Rounds For Time
7 HSPU
7 Deadlifts (205/140)
21 Double Unders (Or 14 attempts)




Sunday, January 11, 2015

Monday

Go Buzz!

How was your weekend?  Did it change anything to be on your New Year's diet or your Whole30?  I feel pretty good now (better than most Sundays!) and I'm kind of getting the hang of things on my Whole30.  This time I'm not consuming coconut milk or almond milk - just going cold turkey on the junk without substitute Paleo foods - and my digestion is pretty normal thank goodness.

Most athletes will feel great on Paleo and have nice performance gains, but if you have health problems like rheumatoid arthritis or other autoimmune issues, allergies, belly aches etc, you may have to dig deeper to feel great.  Here are some resources: Whole30 shopping lists  Practical Paleo website and book.  Chris Kresser


3 rounds for warm-up and practice
1 min DU, 1 kipping dips, 1 min kipping pull-ups

Back squat
3 sets of 5 at working weight - add 2.5 to 10 pounds from last week

WOD
Dumbbell Bear Variation
12 minute AMRAP 
Count reps of complex.  Beginners may rest 20 second after each 5.  Advance athletes - no rest!
Complex:1 DB deadlift (45/35)
                1 DB hang power clean
                1 DB thruster
Three separate movements this time.

The Rx’d weight is very challenging, most should use much less.

Thursday, January 8, 2015

Friday

Look at Ellie go!

Practice skills

Bench 3 sets x 5 reps 
add 2.5 to 10 pounds

3 rounds, no score
1 minute skill practice - your choice - flip the tire, dips, bar muscle-ups attempts, etc.  Your coach will help you pick something appropriate.
1 minute barbell (power) clean and jerk 135/95
1 minute Double-unders or Double-under practice
1 minute Handstand walking*
1 minute KB snatch and/or clean
1 minute to perform 2 forward or backward roll then rest

*Either free-standing or shoulder touches on the wall or box. 

MOB - set the clock for ten minutes and do a mobility thing. 

Wednesday, January 7, 2015

Thursday

 Have you noticed we've been getting a lot of snow lately?

If you are doing the Whole30 Paleo Elimination Diet with us you may notice that you are going through something like K├╝bler-Ross's five stages of grief:  It is a funny little essay about the challenges of weaning yourself off the blood-sugar roller-coaster, the allergen cycle, and the inflammation hobble and wheeze.  (And why not join us today?  Especially if you have not been feeling that great after all the holiday binges.)

3 rounds for warm-up and practice
1 min DU, 1 kipping dips, 1 min kipping pull-ups

Squat 20 reps, add weight from last week.
If too easy, try a bit heavier.  This should be challenging.

6 Rounds for Time:
10 burpees
10 handstand kick-ups
5 thrusters 135/95

Tuesday, January 6, 2015

Wednesday

https://www.performancemenu.com/article/439/The-Low-Bar-Back-Squat-Weightlifting/
High bar back squat vs. low bar back squat. (from Catalyst Athletics)  You may see these variations around the gym, each one has its place and purpose.  Read a take on the difference here.


snatch drills and skills 
Snatch 3s 
OHS 3s 


AMRAP 10
10 lateral box jumps (20/16)
10 push-ups
5 chest to bar pull-ups and 5 dips or 5 MU
*Banded bar MUs are OK

Monday, January 5, 2015

Tuesday

In case you read yesterday's poster and thought to yourself,  "What the heck is a 'good fat'?!"  

Also, in case you missed the articles and video on the damper yesterday, go read them now!  After your workout on the rower shoving that damper up and down it will really mean something.


Press 3 sets of 5
Add 1 to 5 pounds.  Don't add too much to fast, you should be able to complete all sets, if not, reset.
Strict pull-ups weighted or banded 3 sets x 5+.

5 rounds
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:20 Rest
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:20 Rest
:40 Max Rep – T-2-B
:20 Rest
Make sure to practice those snatches!  They do get better (less smashing and crashing) with proper technique.


500m Row- Max Effort for Time

Monday - Paleo Challenge!


It's pretty simple, really.  It starts today!  It's a good time to do an elimination diet and clear out all the crap from last year - a rip the bandaid off quickly kind of thing.

Whole30 Basics!

Need some help?  Order from a Paleo food service -- there are several available in the area but we work with Back to Basics Kitchen to bring delivery right to the gym every Wednesday!  Order now, you have until 10 am on Monday.

Tips on the damper setting and a longer read at the CrossFit Journal. Video with Peter D of Concept2.


Strength
Back squat
3 sets of 5 at working weight.
Add 2.5 to 10 pounds from last week.  (Start with warm-up sets.)

WOD
warm-up and drills
Score total meters
Row 1 minute each at different damper settings: 1, 3, 5, 7, and 9. 
Rest 1 minute
Row 1 minute at 2, 4, 6, 8, 10.
Keep your stroke rating at a 24. 
Repeat 1, 3, 5, 7, 9 at a stroke rating of 26-28.

What feels differently? Which damper setting gave you the best time? Keep in mind, you still may want to change the damper setting for longer workouts.


We did empty the cupboard of alcohol to get ready.  Oops, forgot the drunken cherries.  Thank goodness coffee will be OK.

Thursday, January 1, 2015

Friday



Bench 3 sets x 5 reps (add 2.5 to 7 pounds but should not be a struggle to finish all reps, emphasis form.  Of course athletes should complete at least 4 sets at warm-up weights.)


The Partner Bear Complex for Time
Each partner alternates completing one whole round.
Complete the Bear Complex 7 times per round for 5 rounds each. No rest between reps only rest between rounds while your partner completes a round.  This should provide an incentive to hold on to that bar and move quickly!

 1 "Bear Complex" is:
1 Clean
1 Front Squat
1 Push Press or Jerk
1 Back Squat
1 (Behind the Neck) Push Press or Jerk - return to the ground ready for the next clean.
Score weight and total time.



Make sure your weight is challenging but safe.  You should have a good idea what weight to use now that we have done this several times - lighter than your final round last time if you did it by yourself.  If no partner the rest interval should be the same as your work intervals.

Thursday

Happy New Year!

3 rounds NFT 1 min DU practice, 1 min TGU, 1 min light wall-ball

Squat 
20 reps
*80% of 1 rm if first time or 2.5 to 10 pounds heavier than last week.
If too easy, try a bit heavier. 

Warm-up Clean and Jerk 
Work skill —-> and also practice with heavier weights than your Grace weight.  This way it will feel light!  (At least for the first 15 reps.)

Grace
30 clean and jerks*
*Ground to shoulder to overhead.