Monthly Archives

September 2014

WOD for Wednesday, 10/1/14

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The workout will begin with more Segmented Wall Climbs. These are midline and shoulder stability exercises to improve your plank and inverted positioning along with any exercise that may include those positions. A benefit of the wall climb is that you are using your shoulders in multiple planes unlike simply performing an over head press or push-ups. Be sure to keep your midline core muscles involved to master this global stability exercise. Our conditioning is simply an odd pairing of movements to improve fitness under true variety.

Stability: (8mins)
Segmented Wall Climbs (6)

MetCon:
5RFT: (Cap 16)
50 DU’s/ 100 singles
200m Plate Carry (55/35#)

 

WOD for Tuesday, 9/30/14

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Stability walks are excellent for improving lateral stability, balance and proprioception, all while under an asymmetrical load. Our goal is to strengthen the musculature of the core’s ability to redistribute load, one of it’s main functions.

Our metabolic conditioning is a “sprint chipper” testing your ability to move quickly and consistently with low amounts of skill in a short and intense time domain. Workouts with low load and technical skill are perfect for pushing your conditioning to uncomfortable levels and expand your metabolic boundaries.

Stability:
Front Rack Stability Walk (*no prescribed weight)
2 x Zig Zags across the room

Strength: (10 mins)
Tempo Ring Rows 3 x 8 (40X1)

MetCon: (Cap 7)
1RFT
500m Row
35 Burpees
35 MB Slams

Programming for 9/29/14–10/3/14

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Monday
Squat Program:
Green Mile x2
1 Minute Baby Squat
3×10 Wall Squat
Strength: 1RM Front Squat
MetCon:
800m Run
15 Hang Clean Thruster 115/80#
400m Run
15 Hang Clean Thruster
200m Run
—-
Tuesday
Stability: Stability Walk Front Rack
2x Zig Zags across the room
Strength: (10 mins)
Tempo Ring Rows (40X1) 3×8
MetCon:
1RFT
500m Row
35 Burpees
35 MB Slams
—-
Wednesday
Stability: Segmented Wall Climbs (6)
MetCon:
5RFT:
50 DU’s/ 100 singles
200m Plate Carry 55/35#
—-
Thursday
Warm Up: 5 x Forward /Reverse Beast Crawl
Skill: KB Clean from Hang
MetCon:
3RFT
10 KB Clean (2/1.5#) (from hang) (right arm)
5 KB Push Press (right arm)
20 Step-ups 24/20″ *alternating
10 KB Clean (2/1.5#) (from hang) (left arm)
5 KB Push Press (left arm)
20 Step-ups 24/20” *alternating
—-
Friday
Stability: Tabata Dead Bugs
MetCon: *Compare to 4/8/14
“Chubby Cindy”

AMRAP 20
5 C2B/ unbanded pull-up/ banded C2B
10 Burpees

15 Goblet Squat 35/25# DB or KB

WOD for Monday, 9/29/14

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Let’s cap our Squat Position and Front Squat Strength Program with a 1 rep max test. We hope you’ve not only become stronger  but have learned and utilized various methods to improve your squatting position.

Conditioning for the day is an intense combination of running ability and weightlifting skill while pushing both aerobic and anaerobic capacities. Scale your weight safely so your movement can stay efficient and technically sound.

Squat Program:
Green Mile x2
1 Minute Baby Squat
3 x 10 Wall Squat

Strength: (15mins)
1RM Front Squat

MetCon: (Cap 15)
800m Run
15 Hang Clean Thruster (115/80#)
400m Run
15 Hang Clean Thruster
200m Run

WOD for Friday, 9/26/14

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Today we are celebrating our Queen of the Hill, Stephanie Hunt. Steph gave me some of her favorite movements and I was able to create one of my favorite conditioning workouts to date. “Steph” may test your tolerance for pain and mental toughness as much as it does aerobic and anaerobic capacities.

Stability:
2 x 10 Positions (20 sec) Rolling Plank

“Steph” (20 minutes total)
4 RFR

-4 mins to complete:
400m Run
10 Burpees
ME Wall Balls 20/14#

-1 minute break

*Score is Wall Balls completed

Introducing Private Skill Sessions

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COTH:

Here is a great opportunity to hone your gymnastics and weightlifting skills before the competition. In these sessions Coach Dan and Coach Josh will help you develop new skills and become a better athlete. Take advantage of this opportunity and sign up today.

Program Length:

9/29-10/25/14

Services:

1-on-1  (60min) Gymnastic or Weightlifting Sessions

*Scheduled with the coach.

Price:

1 Session $60

4 Sessions for $200

*Expires 1 month from purchase date

Gymnastics:

Do you remember being able to fly on the monkey bars, tumble around your parent’s lawn, and do flips into a swimming pool or lake? When we were children no one told us to use our bodies that way. You didn’t have to learn that in a classroom lecture or be taught by your parents. Our bodies were created to jump, roll, and climb.

One of the major benefits of gymnastics is bodily-spatial awareness and control. Gymnasts are able to control their bodies in space with great skill and excellence (even better than childhood you!).  The ability to control your body and increase your gymnastics conditioning will make you a better athlete and a better CrossFitter. If you are interested in strengthening your gymnastics abilities and especially getting down the tricky movements, schedule a sessions with Coach Dan. You will work together with him to tailor sessions to help you accomplish goals that you have your mind set on!

Some example movements to conquer are: pistol squats, muscle ups, handstand push ups, and kipping/butterfly pull ups.

Weightlifting:

The benefits of Olympic Weightlifting are countless for the CrossFit athlete. Any sport including CrossFit requires balance, flexibility, muscle synchronization, coordination, strength, speed, power and metabolic development. Weightlifting will develop all these domains. There is no better form of training for enhancing rate of force development, kinetic chain synchronization and neural recruitment. But Olympic Lifting takes an incredible amount of practice to develop the skills necessary to apply yourself to the movements. In these sessions you will have 1 on 1 skill development with Coach Josh, USAW Sports Performance and USAW Programming Certified Coach.

See you on the Hill,

WOD for Thursday, 9/25/14

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There’s an old fairytale that gyms in Eastern European nations would not let young men enter until they could perform an exercise which involved keeping a 100lbs bag of sand or rice over there head from the ground. They would be turned away until the task was accomplished. The point of the challenge was that you did not earn the right to train your body as you wished until you could perform such a highly functional movement  such as what would become known as the Turkish Get-up. There are few, if any, exercises that incorporate as many muscles as the TGU.

Stability / Skill:
5mins of skill then–6 EMOTM 2 TGU’s (alternating each round) For Quality

Skill: (5mins)
Double Unders

MetCon: 3RFT: (Cap 12)
50 DU’s /100 singles
30 DB Snatches 50/35# (comp 55/40#)
20 Sit-ups

WOD for Wednesday, 9/24/14

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After some gymnastic stability practice we re-visit, “Helen”. It is always important to track and  monitor  our performance in strength and conditioning. Recording nearly every aspect of fitness is a strength of CrossFit. Re-testing the benchmark WOD’s let us know if our conditioning and fitness is improving over time. Look back to (4/10/14) for your latest “Helen” time. If you are not tracking workouts we recommend it.

Stability:
5 x 20:20 Hollow Position in Support on Rings

MetCon: “Helen”  (Cap 15) *Compare to 4/10/14
3RFT
400m Run
21 KBS 24/16kg (1.5/1pd)
12 Pull-ups

WOD for Tuesday, 9/23/14

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Hello athlete!

We continue our Front Squat program with heavy pause singles. It is important to maintain a strong active position at the bottom of your squat. Fortifying this position along with training the body to generate force from a dead stop is important for well developed squats and olympic weightlifting.

“11.3” is one of my favorite tests of fitness. It is a single modality workout testing strength-endurance by simply moving a weight from the floor, carrying it through a squat and getting it overhead. That is “work” expressed at its highest.

Squat Mobility:
3×1 minute baby squat
*Using pole is fine
*Chest must stay up
*No collapsed position
*Use the time to fix everyones position and make them fight to maintain it

Warm-Up:
3x Green Mile Banded Warm-up
http://youtu.be/O50LHBlcscA

Strength: Front Squat  (12mins)
Week 6:
5×1 w/ 2sec pause @90% of 3RM

MetCon:
“11.3”
AMRAP 6
Squat Clean Thruster 165/110#
*Squat Clean + shoulder to OH
*Show athletes all the variations

See you on the Hill,

Weekly WODs for 9/22 to 9/27

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Monday

Shoulder Program:
5 Way Shoulder Stretch:
10x Downward Dog to Cobra

Strength: (10 mins)
Re-test 1RM Press

MetCon: (Cap 12)
12/9/6/3
Strict C2B/ Strict Pull-up/ Banded Pull-up
Box Jumps 30/24”

Tuesday

Squat Mobility:
3×1 minute baby squat

Warm-Up:
3x Green Mile Banded Warm-up

Strength: Front Squat
Week 6:
5×1 w/ 2sec pause @90% of 3RM

MetCon:
“11.3”
AMRAP 6
Squat Clean Thruster 165/110#

Wednesday

Stability:
5×20:20 Hollow Position in Support on Rings

MetCon:
“Helen”  (Cap 15) *Compare to 4/10/14
3RFT
400m Run
21 KBS 24/16kg (1.5/1pd)
12 Pull-ups

Thursday

Stability / Skill:
6 EMOTM 2 TGU’s (alternating each round) For Quality

Skill: (5mins)
Double Unders

MetCon:
3RFT: (Cap 12) *Moderate/strict
50 DU’s /100 singles
30 DB Snatches 50/35# (comp 55/40#)
20 Sit-ups

Friday

Stability:
2×10 Positions (20 sec) Rolling Plank
*side plank, basic plank, side plank (20 sec each for 10 rotations, 2 sets)

“Steph” (20 minutes total)
4 RFR:
4 mins to complete:
400m Run
10 Burpees
ME Wall Balls 20/14#
-1 minute break-