Monthly Archives

July 2014

WOD for Friday, 8/1/14

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We continue our Block Periodization Program with the Clean. In classic form we reduce volume and increase intensity. This week we will  be performing singles up to 85% of your 1RM. Keep in mind that you are NOT testing your one rep maximum.

I can’t think of a better way to finish the week than with “Fran”.  Why the short time cap? Because “Fran” is a MetCon designed to be short with high work output not a 10-12 minute grind. Please adjust your scaling according to the time cap.

Strength:
Cleans
3×2 @80%
4×1 @85% of 1RM

MetCon: “Fran” *compare to 2/21/14 (cap 6)
21/15/9
Thrusters (95/65#)
Pull-up

WOD for Thursday, 7/31/14

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At the heart of all gymnastic movement is the ability to stabilize the body, primarily through the midline. Last week we tested it in the hanging position. Today we’ll test it in the supported position on the rings.

If the MetCon sounds familiar it’s because last week the individuals athletes at the CrossFit Games performed the “Triple 3”. While many of us strive to be Games athletes we need to scale those workouts accordingly. The first step is the “Triple 1”, an aerobic test of rowing, jumping rope, and running. A smart pace will be a necessity.

Stability:
6 x 20:20 Hollow Hold in ring support

MetCon: “Triple 1” (cap 25)
1,000m Row
100 DU’s
1 mile run

WOD for Wednesday, 7/30/14

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In contrast to yesterday’s body weight movements, we will pulling the barbells out today to move some weight around. I call this “TD” because it is the same movements as “DT” but backwards and in “chipper” format. Be sure to prepare your overhead positioning to keep your spine and shoulders healthy.

Warm-up:
20 “No Hands” Get-up

WOD: “TD” (cap 15)
25 Push Press (STOH) (135/ 95#)
25 Hang Clean
25 Deadlift

WOD for Tuesday, 7/29/14

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The workout begins with the continuation of our Conjugate Pull-Up series. Today we will work on Pull-up Endurance over time while also expanding on the pull-up volume we’ve used during this program.

Our MetCon uses two basic bodyweight movements in a unique format. It will be 10 minutes of exercise while trying to manage your heart rate and keeping your movements as efficient as possible.

Pull-up Series: Strength-Endurance 

5 EMOTM 8 strict Pull-ups

MetCon: AMRAP 10
ME Step Back Lunges with EMOTM 7 burpees

Programming for 7/28/14–8/1/14

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Monday
Warm-up:
Glute Activation shuffle 3x across and back
Strength:
12mins to establish 3RM Front Squat
MetCon:
Tabata: Wall Balls 20/14#
Cash Out: Tabata Side Planks
—-
Tuesday
Pull-up Series: Strength-Endurance

5 EMOTM 8 strict Pull-ups
MetCon: AMRAP 10
ME Step Back Lunges (BUT)
EMOTM 7 burpees
—-
Wednesday
Warm-up:
20 “No Hands” Get-up
MetCon: “TD” (cap 15)
25 Push Press (STOH) 135/ 95#
25 Hang Clean
25 Deadlift
—-
Thursday
6×20:20 Hollow Hold in ring support
MetCon:
“Triple 1” (cap 25)
1,000m Row
100 DU’s *200 singles
1mile run
—-
Friday
Cleans:
3×2 @80%
4×1 @85% of 1RM
MetCon: “Fran” *compare to 2/21/14 (cap 6)
21/15/9
Thrusters 95/65#
Pull-up

WOD for Monday, 7/28/14

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Our Glute Activation Shuffle is perfect for facilitating the glutes which are involved in the majority of your CrossFit movements. Highly functioning glutes don’t just make you a more powerful athlete but also protect important connective tissue of the knee, especially in females. Try this warm-up a few times a week. Our Glute shuffle is the perfect warm-up for our strength movement of the day, Front Squats. We will be working to a relative 3RM. As a reminder, focus on your form which in the long run will lead to the greatest squat capacity.

Today’s MetCon is short and bitter. Our goal is to perform the most Wall Balls as possible during one round of Tabata intervals.  Then we’ll finish the workout off with some Side Planks to improve our lateral stability.

Warm-up:
Glute Activation shuffle (3 x across and back)

Strength:
12mins to establish 3RM Front Squat
*Compare to 1/10/14 & 5/16/14

MetCon:
Tabata: Wall Balls 20/14#
Cash Out: Tabata Side Planks

Filling Gaps in CrossFit Programming: Single Leg RDL

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CrossFit is a  program based on intensity with a variety in modalities, movements and time domains. Even with all that variety there are some important movements of the body that aren’t trained enough. Some of these moments are important for functional strength and stability development along with reducing risk of injury. Our goal is to build a complete body.

With some basic supplemental programming we can we can address these gaps in programming and improve our body’s performance and  and reduce the risk on injury.

 

-Single Leg RDL

This week let’s fill in one of those gaps with the Single Leg RDL which prioritizes the function of the working hamstring, glutes, and obliques, among others, with the contralateral upper quarter of the body.

A movement like this is also a great way to assess our single leg stability or any asymmetry, imbalance or movement dysfunction we may have from one side to another. Due to our body’s incredible ability to compensate we may never notice these issues when performing bi-pedal pulling exercises like the traditional deadlift.

CrossFit Homework:

Twice per week:

3 sets of 10 reps each leg using a kettlebell of moderate weight.

*Only choose a weight that your single leg stability can handle.

 

 

Programming for Saturday 7/26/14

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In Partners:

5RFT (each)
1 athlete runs 200m
-partner holds a plank during that time.
15mins to complete as many laps as possible.
-EMOTM 10 MB Slams
In Partners:
1 athlete will cross the floor (once before alternating) bear crawling and return by crab walking
-the partner resting will perform the 10 MB slams IF the clock beeps
*crawling partner can not advance until partner completes all 10 MB slams
*Score is total “laps” completed

 

WOD for Friday, 7/25/14

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Stabilizing the Hollow Position on the bar will not only improve core strength but fortify an important gymnastic position. This is a great stability workout to develop that.

Our MetCon is a great combination of a weightlifting movement like the Hang Snatch and an athletic bodyweight movement like a burpee in a classic 21/15/9 rep scheme for time.

Stability:
5×30:30 Hanging Hollow Position

Skill:
Toes to Bar (8mins)

MetCon: 21/15/9 (cap 12)
Hang Snatch (95#/65)
Bar Hop Burpees (parallel w/ bar)

WOD for Thursday, 7/24/14

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After our Neuromuscular warm-up we will continue our power development with week 2 of our Clean program. Like most block periodization programs we are dropping volume and raising intensity (load). This week will be training with 80% of your 1RM for 5 sets. This type of programming is ideal for optimizing the Central Nervous System to eventually lift a greater load, so it is important that you do not train ABOVE the prescribed weight at this time.

Warm-up:
In-Line Bear Crawl: 5 laps

Strength:
Power Cleans 5×2 @80% of 1RM

MetCon:
Sprint Chipper (5 min cap)
750m Row
30 Box Hops (30″/24)