Category

Strength Programming

WOD for Friday, 9/22/17

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Strength: (20 mins)

10 RM Back Squat then 10 @ 95%, 10 @90%

MetCon: (Cap 18 mins)

4RFT:
20 Burpee to Plate
20 Plate Floor to Overhead 45/35#
200m Plate Carry 45/35#

Today’s MetCon is a bit of a partner WOD but instead of your workout BFF your partner will be a Barbell Plate. They will be with you for burpees, the up and downs of Floor to Overheads, and long walks down the sidewalk.

WOD for Thursday, 9/21/17

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Strength: (15 mins)

3 Rounds:
20 Renegade Rows *alternating
12 Banded Face Pulls https://youtu.be/HHGivxXIqEs
10 (each) Single Leg RDL

MetCon: (Cap 20 mins)

7RFT:
20 Double Unders
20 Boulder Step-up 24/20″ /20/14#

Class starts with a strength circuit to continue to develop some of the lesser trained movements and body parts. They aren’t sexy but they help keep us safe and durable. Your Metcon is a 7 round 400+ repetition beast for you to grind your way through in under 20 minutes.

WOD for Wednesday, 9/20/17

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Strength: (15 mins)

5RM Strict Press then 5 @95%, 5@90%

MetCon: (Cap 15 mins)

“Freestyle Fran” CrossFit.com 160921
45 Reps each for time:
Thrusters 95/65#
Pull-ups
*Partition reps in anyway

We are borrowing a workout from CrossFit HQ. Do repetition schemes effect the length of your workout despite the workload being identical? This is a good way to find out. You will have to perform all the repetitions of “Fran” but you may partition them however you want.

WOD for Tuesday, 9/19/17

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Strength: (20 mins)

5×5 Clean Grip Deadlift

MetCon: (Cap 10 mins)

AMRAP 10
+2 Power Clean 185/125#
+2 Toes to Bar

We are going to take the strength we developed in our Power Clean program and apply it to our MetCon to see how it helps our work capacity in this ascending ladder AMRAP.

WOD for Wednesday, 9/13/17

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Strength: (20 mins)

Week 5: 1RM then 1@95%, 1@90%

MetCon: (Cap 15 mins)

40 Wall Balls 20/14#
20 Hang Cleans 115/85#
30 Wall Balls
15 Hang Cleans
20 Wall Balls
10 Hang Cleans

Our Power Clean strength cycle is ending and we conclude with a 1RM Power Clean! I hope your strength and skill has developed enough for a new personal record.

WOD for Monday, 9/11/17

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Strength:

10mins to establish 3RM Thruster

MetCon:

3RFR:
1min ME Cal Row
1min ME DB Thrusters 35/20#
1min ME Toes to Bar
1min Rest

Let’s “thrust” ourselves in to the week with some Thrusters. We will use 2 varieties today in 2 different ways. First you’ll take 10 minutes to establish a 3 RM barbell Thruster to test and develop your power. Later you will train the Dumbbell Thruster to test and develop your strength-endurance.

WOD for Friday, 9/8/17

By | Stability, Strength Programming, WOD | No Comments

Stability:

4 Rounds:
20sec Side Plank
20sec Side Plank
20sec Rest

Strength:

4x ME Ring Push-up

MetCon: (Cap 18 mins)

6RFR:
30 sec ME DBall Slams *assign weights accordingly
30 sec Rest
30 sec ME Cal Row *Damper at 5 for everyone
30 sec Rest
30 sec ME HSPU / HRPU
30 sec Rest

Our initial form of energy supply, ATP and creatine phosphate, is depleted rapidly. This is called the Alactic energy system. It is used for short and explosive actions generally lasting under 15 seconds and then giving way to the Glycolytic or Lactic System. To develop alactic and lactic capacity we must repeat bouts of all out effort in very short intervals with rest between those working intervals. Do your best to pass your mental barriers and apply yourself to the workout.

WOD for Thursday, 9/7/17

By | Skill, Strength Programming, WOD | No Comments

Skill:

Power Clean

Strength: (20 mins)

Week 4: 2RM then 2@95%, 2@90%

MetCon: (Cap 10 mins)

For time:
200m Run
21 Hang Cleans 155/115#
200m Run
15 Hang Cleans
200m Run
9 Hang Cleans

Sprints and Cleans are both “Power” based movements. Power is the ability to exert a maximal force in as short a time as possible, as in accelerating. While strength is the maximal force you can apply agains a load, power is proportional to the speed at which you can apply this maximal force.

WOD for Wednesday, 9/6/17

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Strength: (15 mins)

4 Rounds:
12 Ring Rows
10 (each) Bulgarian Split Squat

MetCon: (Cap 16 mins)

AMRAP 16
10 Wall Balls 20/14#
50 DU’s
20 Wall Balls
50 DU’s
30 Wall Balls
50 DUs
40 Wall Balls…

We start the workout with the Ring Rows. Horizontal pulling is important for our shoulder posture and to balance all the horizontal pressing  work we do (push-ups, burpees, etc). You’d be surprised how important pulling motions are to our shoulder health.