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WOD

WOD for Friday, 5/26/17

By | Strength Programming, WOD | No Comments

Strength: (12 mins)

OH Strict Press:
Week 2: 5@65%, 5@75%, 5+@85% of Week 1

MetCon: (Cap 22)

Regional Event 1 (w/o weight vest)
For time:
1,200m Run
-then 12 Rounds of:
4 Strict HSPU or 2 Wall Climbs
8 Chest to Bar Pull-ups
12 Air Squats

I hope you were able to enjoy watching some of the CrossFit Games Regional Competitions. Let’s join in on the suffering by trying Event 1. This will also serve as a great tune-up for Monday’s “Murph” workout.

WOD for Thursday, 5/25/17

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Strength: (15 mins)

5×3 TnG Power Cleans

MetCon:

Death By:
EMOTM up to 18mins
 (+1) Toes to Bar
 (+1) MB Slams 20/14#
*Both performed in the same minute

Many “Death By” workouts are typically  ascending repetitions  of an exercise. In some cases you alternate between 2 exercises. In this workout 2 movements must be completed in the same minute leaving you forced to be  competent at both to survive.

WOD for Wednesday, 5/24/17

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Strength:

12 Ring Rows
45sec (each) Side Plank
12 Stepdown Box Jumps 30/24″

AMRAP 20

400m Run
ME Front Squat @BW

Scale weight. The athlete will then write the percentage of BW that they chose with their rep count.

Today our MetCon will involve “Relative Strength”. Think of Relative Strength as asking how strong you are RELATIVE to your own size and weight. We know that mass helps move other objects of mass but what if we all have to move objects equal to our own individual mass.

WOD for Tuesday, 5/23/17

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Strength: (15 mins)

4 Rounds:
15 V-ups
10 Banded Straight Arm Pull-Apart https://youtu.be/HHGivxXIqEs
10 Weighted Push-up (set should be unbroken)
*Place plate between shoulder blades and butt
*Scaled athletes can attempt Rx push-ups
*Use this as a great time to teach correct strict push-ups

MetCon: (AMRAP 10)

20 Walking Weighted Lunge DB OH 50/35#
20 Alternating DB Snatches
*Single DB / must be switched every 10 steps
*Athlete must be able to keep elbow locked or scale
*Scaled athletes can hold the DB Goblet Style

Our Strength Circuit is created for shoulder balance. The inclusion of Banded Pull-aparts is a great way to train shoulder position and scapula movement. Doing so can build a healthier, more resilient shoulder to handle the stress of overhead work and weighted pull-ups.

WOD for Monday, 5/22/17

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Strength: (20 mins)

Back Squat: (Tempo 31X1) *1 minute rest
Week 3: 4×6

MetCon: (Cap 12)

60 Cal Row
50 Wall Balls 20/14#
40 Box Overs 24/20″ (no hands can touch the box)

Here are some characteristics of a great “tempo” squat with a pause in the bottoms.

1. Keeping the bar at the highest point possible throughout the entire squat.
2. Staying in a strong active paused position, not collapsed.
3. Driving back up bar first and not letting the hips rise before the shoulders.
4. Bracing the core throughout the entire repetition.

WOD for Tuesday, 5/16/17

By | Mobility, Skill, Strength Programming, WOD | No Comments

Strength: (15 mins)

OH Strict Press:
Week 1: 5×1 AHAP (all weights will be based off of heaviest single)

MetCon: (Cap 18)

For time:
600m MB Run (20/14#)
40 MB Slams
40 Russian Twists
400m MB Run
30 MB Slams
30 Russian Twists
200m MB Run
20 MB Slams
20 Russian Twists

It’s time to take your medicine. Part of a comprehensive functional training program is not just to move the body through various planes but move odd objects. It is more often than not that you move objects that don’t have handles such as barbells, dumbbells, and kettlebells in your daily life.

WOD for Monday, 5/15/17

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Strength: (20mins)

Back Squat: (Tempo 31X1) *1 minute rest
Week 2: 3×8

MetCon: (AMRAP 20)

“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Congratulations on completing the 12 Week Nutrition Challenge. We are re-testing “Cindy” which we performed at the beginning of the challenge. How will a change in body composition improve your workout score?

WOD for Friday, 5/12/17

By | Skill, Stability, Strength Programming, WOD | No Comments

Skill: (5 mins)

Turkish Get-up

Strength:

6mins to establish 1RM TGU on each arm

MetCon: (Cap 20)

For time:
70 Wall Balls 20/14#
70 Burpees
70 Stepdown Box Jumps 24/20#

This MetCon might look simple. Conditioning doesn’t have to be complicated to work and often it is the combination of movements that make it difficult. Wall Balls, Burpees and Box Jumps are all global and metabolically stressful movements. Combined they create a great test of conditioning.