Monthly Archives

September 2015

WOD for Thursday, 10/1/15

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Hang Clean: (20mins) 
Movement Prep:
Static Holds:
3Rounds:
20sec Front Rack
20sec Bottom of squat with bar
Movement Prep:
10 x Hang Power Clean
10 x Hang Power Clean then FS
10 x Hang Squat Clean
____
Week 3:
3@50%, 3@60%, 3@70%, 3@80% 2×3@85% of (# from Week 1)
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MetCon: (Cap 8)
“Grace”
For Time:
30 Clean and Jerks (floor to overhead)
____
Let’s see if our improvement of the Hang Clean translates into improved work capacity. This week’s Nasty Girl is “Grace”. It’s simple, it’s fast, it’s powerful, it’s awesome. It is about your power, energy and movement efficiency to move a weight from the ground to overhead 30 times as fast as possible.

WOD for Wednesday, 9/30/15

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MetCon:
“Hugo”
3RFR:
1min ME Pull ups
1min ME Wall Balls – 20/14#
1min ME Kettlebell Swings – 53/35#
1min ME  Cal Row
1min ME Burpees
1min Rest

____

Cash Out: 
6x30sec Long Lever Plank
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Today’s workout is in honor of our King of the Point, “Hugo”. Hugo enjoys the variance and intervals of “Fight Gone Bad” so he created a version of his own. He did a great job creating a full body conditioning workout.

WOD for Tuesday, 9/29/15

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Movement Prep:
15 Wall Squats
3mins in Olympic Wall Squat: http://youtu.be/MBkih0Qv-JE
15 Wall Squats
____
Strength: (20mins)
Back Squat: (Tempo 31X1) *1-2 minute rest
Week 3: 4×6
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MetCon:
1min ME Thrusters 135/95#
Rest 1min
1min ME Double Unders
Rest 1 min
1min ME Thrusters
Rest 1min
1min ME Double Unders
Rest 1min
1min ME Thrusters
____
Our Back Squat Tempo Program continues. I hope you are getting used to the slow pace and stability. One thing I’d like you to focus on is the “X”. Some of us like to think the X stands for eXplode since it prescribes that the athlete moves as fast as they can during that phase. It is important to create more force development in your lower body. Whether you actually move fast with the weight you should always approach that phase (concentric) to move as fast as possible with mental cueing.

WOD for Monday, 09/28/15

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Hey Athletes:

Welcome to another week of training.

Our conditioning for the day is an entirely locomotive workout. When we use the term “locomotive exercise/ movement” we are describing them as moving the entire body in a given direction compared to non locomotive movements such as burpees or squats. We enjoy programming locomotive exercises because we do it every day in our physical world anyway; pushing a stroller, carrying groceries, climbing stairs, etc.

Strength

3Rounds:

10 Single Leg RDL  (each leg)

12 Ring Row

 

MetCon (Cap 20)

800m Run

600m Farmers’ Carry (50/35)

400m Run

200 Walking Lunge

 

See you at the box,

 

 

WOD for Saturday, 9/26/15

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3RFT: In Partners
20 MB sits up, passing back and forth
40 burpees while partner holds MB overhead
60 MB cleans while partner hangs from bar
80 Boulder Step Ups while partner planks (24/20”)
200m MB run (each partner must complete)

*One MB per team.

WOD for Friday, 9/25/15

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Skill:
Kipping (12-15 mins)

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MetCon: (compare to 6/12/15)
“Nicole”
AMRAP 20
400m run
ME UB Pull-ups
____
“Kipping” is not flailing. We will take some time to work the gymnastic kip and practice using horizontal force through our hips and midline to elevate us towards the bar. After that we will end the week with a Nasty Girl, “Nicole”. For twenty minutes you will alternate between 400m runs and pull-ups, but there’s a twist. Each time you come back from a run you will only be allowed to perform 1 set of unbroken pull-ups (can’t break from the bar once you’ve started). Conditioning, strength and strategy will be important today.

WOD for Thursday, 9/24/15

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Static Holds:
3Rounds:
20sec Front Rack
20sec Bottom of squat with bar
____
Movement Prep:
10 x Hang Power Clean
10 x Hang Power Clean then FS
10 x Hang Squat Clean
____
Strength: (15 mins)
Hang Clean
Week 2: 3@50%, 3@60%, 3@70%, 3×3@80% of (# from Week 1)
____
MetCon:
AMRAP 10
10 Hang Clean and Press (STOH) 95/65#
10 Step Back Lunges *Bar in Front Rack 95/65#
____
We focus on some Weightlifting today with the Hang Clean. The benefits of Olympic Weightlifting development 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.

WOD for Wednesday, 9/23/15

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Prescribed Warm-Up
1min Baby Squat
2xGreen Mile
20 Wall Squat
____
Strength: (20 mins)
Back Squat: (Tempo 31X1) *1-2 minute rest
Week 2: 3×8
____
MetCon:
6mins:
1000m/900m Row
ME Wall Balls in time remaining
____
Today is our continuation of our Tempo Back Squat Program. Beyond the ability to make athletes perfect form and strengthen positions of the squat but adding “time under tension” can increase hypertrophy or muscle enlargement. The larger the cross section of a muscle fiber, the higher the capacity to generate force.

WOD for Tuesday, 9/22/15

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Fitness Test: (10-15mins)
400m Sprint
____
MetCon: “Heartburn”
For Time: (Cap 15)
50 DU’s
40 KB Swings 2/1.5pd
50 DU’s
40 Thrusters 45/35#
50 DU’s
40 Burpees
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Today’s class is all about conditioning. Running the 400m can be challenging for the body. Putting technique aside, it is energy system development that is needed. Any conditioning test that creeps towards or over 1 minute stresses our Glycolytic system over its limits. After about 45 seconds of sustained work there is a decline in power output and the body has a terrible time trying to sustain it due to the drain on the anaerobic glycolytic system.

WOD for Monday, 9/21/15

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Hello Athletes,

The objective of today’s Strength Circuit is to remove some of the more difficult movements from the fast pace of a MetCon and slow things down so we can increase our focus and performance of them. We are hoping that athletes will become more comfortable with high box jumps while developing power and improving their handstand push-ups in a more controlled environment. Focus on the right things and develop your mechanics.

 

Strength Circuit:

Min 1:  10 High Box Jumps 30/24# (step-down)

Min 2: 5 Strict HSPU or 3 Wall Climbs

Min 3: 2 x30sec Side Planks (30secs each side)

 

MetCon:
Tabata Floor to bar Touches

-1min rest-

Tabata DB Snatches 50/35#

-1min rest-

Tabata Sit-ups

 

See you at the box,