December 2015
Thur Dec 17, 2015
Announcements:
Schedule for Xmas Week:
Monday and Tuesday Dec 21 and Dec 22:
NORMAL (no changes)
Wednesday Dec 23:
9am and 10am
4pm and 5pm
Thursday Dec 24:
One Class - 12 days of Xmas workout
10am to 11:30am (90 minutes)
Friday XMAS Dec 25 - CLOSED
Saturday Dec 26:
OPEN GYM 10am to 1pm
(Note that the 8am and 9am classes are cancelled)
Workout of the Day:
A. 5 Rounds:
8-10 Reps Single-Leg RDL (with Barbell – two hands on barbell overhand grip)
30-45 seconds Inverted practice (choose from varieties of movements two weeks ago)
*HS Hold
*Rotations around box
*Shoulder touches
*HS Walking
*Free-standing Handstand
Rest 5 min
B. Reps 25-20-15:
(ok if sets are not “unbroken” – choose challenging load/variation)
Jumping Squats (add weight with Goblet as desired)
Inverted Rows under Barbell in squat rack (like ring rows)
*Elevate feet as desired for difficulty
Rest 5 min
C. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
CrossFit Workout:
REST DAY
Bodybuilding Workout:
A. Complete each round at a brisk pace, and then rest until heart rate calms down and you feel ready for the next round. Complete 5-6 total rounds:
Run 200m
6 Renegade Rows per arm - See video
6 DB Hang squat cleans (same weight as rows)
30 Double-unders / 60 single-unders
B. Mobility work x 10 minutes (hips/shoulders/upper back/chest)
Olympic Weightlifting:
A. Footwork drills to work on proper landing and catch position for Split Jerk
B. Work to challenging weight for complex:
1 Strict Press + 2 Push Press + 3 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
C. Work to challenging weight for complex:
1 Push Press + 2 Push Jerks + 3 Split Jerks
D. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
Wed Dec 16, 2015
Announcements:
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
Workout of the Day:
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. Fran – Reps 21-15-9 (12 min cap):
Thrusters
Pull-ups
CrossFit Workout:
A. Complete WOD “For Time” – Use your knowledge of MAP and pacing to create a plan of attack to ensure that you do not “burn out” and reach red-line. Keep moving, even if it means small sets
24 min “cap”
100 Wall-balls – 20/14 lbs (10 feet)
100 KBS – 53/35 lbs (vertical at top)
100 Double-unders (10 Air squat penalty for every “break”)
100 Hang power cleans – 135/95 lbs
At 24 min mark (time cap), Rest 4 min, and then at 28:00:
B. 12 min to find heaviest weight for – 1 Snatch + 2 OHS (squat snatch will count as 1 OHS)
Bodybuilding Workout:
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts
Strict HSPU (HS Hold/Box HSPU as scale)
Tues Dec 15, 2015
Workout of the Day:
A. 5 Rounds for quality:
12 Bent-over DB Rows (with 2 DB’s)
45 sec Plank on DB’s
Rest 5 min
B. AMRAP 8 min:
12 DB Snatch (6 per arm, then switch)
12 One-Arm DB OHS (6 per arm, then switch)
Rest 5 min
C. Dips, Dips and Dips
Practice different varieties of dips
Bench Dips (elevate feet, add weight as desired)
Parallel Bar Dips (using DB’s)
Dips with flat hands (like on boxes or jerk blocks)
Dips on Rings (add weight as desired)
Muscle-up progression on jerk blocks, moving from forearm to catch position
CrossFit Workout:
A. Split Jerks (from rack) – 3-3-2-2-1-1 (increase weight each set to new 1-rep max) – 20 min cap
Example (based off 300# goal max) – 205 x 3, 225 x 3, 245 x 2, 265 x 2, 285 x 1, 300 x 1
B. MAP - AMRAP 1 min, rest 1 min x 5 rounds (score is WORST round):
5 Front squats – 135/95 lbs (scale to easy unbroken weight)
5 CTB pull-ups
Rest 5 min
C. AMRAP 1 min, rest 1 min x 5 rounds (score is WORST round):
4 Burpee Box Jumps (Box-facing) – 24/20’’
6 Deadlifts – 225/155 lbs (scale to easy unbroken weight)
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds:
2 min AirDyne @ 95% effort (then rest 6 min)
Run 400m @ 98% effort (then rest 4 min)
Bodybuilding Workout:
A. AMRAP 30 min @ 70-80% effort
1 Wall-climb
3 Burpee Box Jumps
5 Wall-Balls
7 Russian KBS
200m Run
B. Mobility work x 10 minutes (hips/shoulders/upper back/chest)
Mon Dec 14, 2015
Announcements:
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
Workout of the Day:
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 14 min (Rest exactly 60 seconds after each round):
Go hard each round, knowing you have 60 sec to rest at the end
15 TTB / KTE
11 Front Squats
7 Burpee Pull-ups
CrossFit Workout:
A. Back Squats – 7 sets of 3 reps (increase weight each set)
Example (based off 405# max) – 295, 305, 315, 325, 335, 345, 355
B. Complete 1 set of AMRAP 90 sec @ 95-98% effort, every 5 min x 5 sets (25 min total):
***This means to rest 3:30 after each set – so go ALL OUT and earn your rest
3 TnG Snatch (anyhow) @ 70-75% max
12 Pistols (alternating)
6 Power cleans TnG – Same barbell
Max reps Muscle-ups in remaining time (choose weaker of ring or bar)
***Complete part C on your own after class (not available for 7pm):
C. MAP – Rowing – 60 sec on, 60 sec off x 6 sets, then rest 5 min, and repeat x 6 more sets
Bodybuilding Workout:
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Dec 12, 2015
Workout of the Day:
A. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
150 Double-unders (300 singles)
75 DB Hang Squat Cleans (one DB in each hand)
50 Burpees
Rest 5 min
B. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
150 Double-unders (300 singles)
75 DB Snatches (only one DB, alternate arms)
50 Burpees
Rest 5 min
C. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
Run 800m (alternate 200m sprints)
75 KBS
50 Burpees
CrossFit Workout:
A. 3-position snatch – work up to 75-80% of max full snatch
***Without bar touching ground, complete reps from the ground, from BKN, and from mid-thigh
B. AMRAP 30 Min (or 5 rounds, whichever comes first):
7 Deadlifts (unbroken, TnG) – 315/215 lbs (scale to stay unbroken with good form)
Rest 20-30 sec
Max strict HSPU unbroken
1 Leg-less rope climb
1 Rope climb with legs
7 Reps (unbroken) Close-grip bench press @ 65-70% max
6 Turkish Get-ups (4 per arm, alternating) – 70/53 lbs (scale as needed)
Rest as needed
C. 400m carry “for time” with 70/53# KB in each hand
***Can you make it 400m unbroken?
Fri Dec 11, 2015
Announcements:
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
Workout of the Day:
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 5 min:
10 Wall-Balls
10 Pull-ups
Rest 3 min
D. AMRAP 5 min:
1 Wall-Climb
10 Double-unders
2 WC
20 DU
3 WC
30 DU
4 WC
40 DU etc…. continue as high as possible
CrossFit Workout:
A. Front Squats – 3/2/1, 3/2/1 @ 30X1 tempo (increase weight each wave)
Rest 2-3 min between each of the 6 sets
Example (note how the set of 2 in wave #1 becomes the weight for the set of 3 in wave #2):
275 x 3, 295 x 2, 315 x 1
295 x 3, 315 x 2, 335 x 1
Tempo 30X1 = 3 sec lowering, EXPLODE up, and only ONE SEC pause at top of rep
B. Strict Pull-ups – Same as last week – 5 x 5
***Option to do 5x5 all with same load, or increase load each set to ONE TOP SET of 5 reps
C. MAP – AMRAP 60 sec (rest 60 sec) x 12 sets (rest for 5 min after 6 sets)
***Alternate “1” and “2” each 60 sec period (score is LOWEST round of each movement)
1. Burpees (touch object 6’’ overhead with 2 hands)
2. Box Jump overs – 24/20’’
***6 sets of each exercise, not 12 sets of each exercise. So, you do 1 min of burpees, then rest 60 sec, then 1 min of BJ overs, rest 60 sec, then back to burpees, then back to BJ etc…
***For BJ Overs, work on finding the most efficient technique. Practice different methods, and determine which one feels the most energy efficient for you.
Bodybuilding Workout:
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Hammer Curls
Thur Dec 10, 2015
Workout of the Day:
A. Explore two new movements
Complete 5 sets of each, alternating back and forth, resting fully between each set:
Skin the Cats (ADV: Bar Rollovers - approx. 5 reps)
One-Arm Pull-ups (approx. 5 reps per arm)
***Scale with bands, and practice proper pull position, engaging the lat before pull etc…
Rest 5 min
B. 5 Rounds:
20 sec L-Sit on Rings (accumulated time)
10 Goblet Squats (challenging weight, unbroken)
Rest 5 min
C. 5 sets
OH Walks (Snatch or Clean Grip) – Increase each set up to heavy weight for 1 length of gym
Hip Extensions x 10-15 reps (add weight as desired)
CrossFit Workout:
REST DAY
Bodybuilding Workout:
A. Big cardio day – pick a consistent and sustainable pace. The goal is to try and work in the absence of the “pain face” so try and find that effort level that is right on the verge of starting to suck a bit:
One Round:
1000m Row
800m Jog
300 Double-unders / single-unders
800m Jog
1000m Row
B. Assault Bike with partner @ 75-80% effort:
Alternate 1 min intervals with partner
Complete 6 sets each (12 min total time)
Olympic Weightlifting:
A. Segmented Snatch Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Snatch Lift-Off to below knee (pause 2 seconds)
1 Snatch Lift off to above knee (pause 2 seconds)
1 Snatch Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Snatch Deadlift (finish in scoop position)
1 BELOW KNEE Snatch HIGH PULL
1 BELOW KNEE Power Snatch
1 BELOW KNEE Squat Snatch
C. 10 sets, increasing weight each set, as long as reps are executed perfectly:
1 High Hang Squat Snatch
Drop Barbell for quick reset of hips
1 Full Squat Snatch
(make sure to hit all positions practiced in parts A and B)
Wed Dec 9, 2015
Announcements:
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
Workout of the Day:
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 10 min of barbell complex @ 60-65% of weight used for C&J in part B
***Goal is to perform each set of the complex UNBROKEN
6 Deadlifts
5 Bent-Over Rows
4 Hang Power Cleans
3 Thrusters
2 Back Squats
1 Back Squat Thruster
CrossFit Workout:
A. Snatch Pulls – 5 sets of 3 at 90-95% snatch – Working on staying in the heels, and still being able to create vertical power via the “scoop” and aggressive leg drive into shrug
B. Snatch Balance – Keep focusing on the speed and fluidity of the movement. Just work up to a challenging set of 3.
C. Complete FOR TME @ 100% effort (then rest 3:00) x 5 sets (no pacing):
3 Wall-climbs
8 OHS (135/95) - scale to unbroken weight
4 Bar muscle-ups
***Complete part D on your own after class (not available for 7pm):
D. MAP (sustainable, repeatable) – AMRAP 90 sec (rest 90 sec) x 6 sets (score is LOWEST round):
Sprint 200m (or Row 200m)
Max reps wall-balls (20/14 lbs)
Bodybuilding Workout:
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
RDL
Strict HSPU (or HS Hold in place of reps)
Tues Dec 8, 2015
Workout of the Day:
A. 5 Rounds:
10 Hip Thrusts (add weight)
20 Hollow Rocks
Rest 5 min
B. AMRAP 8 min:
10 Perfect Push-ups from variety practiced in past weeks
10 Ring Rows (scale difficulty by elevating feet or wearing weight vest)
Rest 5 min
C. Movement Virtuosity / Movement Integrity x 10 min:
Handstands / Inversions – Practice variety of movements working up to most difficult variation for your level
CrossFit Workout:
A. C&J – Work QUICKLY up to a heavy double that is completed in under 25 sec (not TnG)
B. C&J – 80% of part A for “double” EMOM x 5 min (complete in under 25 sec) (not TnG)
C. MAP (sustainable, repeatable efforts) – 1 round every 3 min x 5 rds (score is SLOWEST round):
7 Thrusters (95/65 lbs)
7 CTB Pull-ups (scale to pullups if not unbroken and fast)
7 Burpee box jumps – 24/20’’
7 TTB (scale to KTE if not unbroken and fast)
***Complete part D on your own after class (not available for 7pm):
D. Anaerobic Intervals – Complete 1 set @ 98% effort every 4 min x 6 sets:
Run 100m (all-out) + 15 KBS (70/53#)
(try and do fast reps, pulling the KB down, not just going through the motions)
Bodybuilding Workout:
A. Complete ONE ROUND at a very hard effort, without resting between movements. Then rest until heart rate returns back to normal. Note that the rest will probably be shorter in the earlier rounds and longer in the later round as you begin to fatigue. From a dorky sciency point of view, it might be interesting to note how long you rest in each interval to see how quickly the deterioration occurs in your conditioning - Complete 5-6 times through:
1 “Suicide” of 15 ft, 30 ft, 45 ft, and 60 ft. (touch ground at turnaround point)
8 DB Snatches RIGHT arm (moderate weight, unbroken)
8 DB Snatches LEFT arm
8 Burpee Box Jumps (AFAP)
B. 3 Rounds:
30 sec of abmat sit-ups
1 min Mobility work as desired (hips/shoulders/thighs)
30 sec of Hanging oblique knee-ups
1 min Mobility work as desired (hips/shoulders/thighs)
Mon Dec 7, 2015
Announcements:
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
Workout of the Day:
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. Warm-up and practice movement of “Overhead Lunges” (from ground)
Work up to challenging set of 8 (4 per leg, alternating legs)’
D. AMRAP 7 min:
10 OH Lunges @ approx. 60% of part C
8 TTB / KTE
6 Burpees (lateral over bar)
CrossFit Workout:
A. Back Squats (pause 1-2 sec @ bottom, no bounce) – Work up to heaviest triple
B. Complete 1 round AFAP every 3 min x 4 sets:
1 Power snatch (155/105) + 3 hang power snatch + 4 ring muscle-ups (unbroken)
C. Complete 1 round AFAP every 3 min x 4 sets:
1 Squat snatch + 5 OHS (155/105) + 10 cal Row
D. MAP - AMRAP 90 sec, rest 90 sec x 4 sets (sustainable)
10 power cleans (95/65 lbs)
8 Bar-facing burpees
6 Broad jumps (As far as possible each time)
Max double-unders in time remaining
Bodybuilding Workout:
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls