January 2016
Tue Jan 19, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
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Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Checkout the new page for Elite Athlete Training with daily tips and articles to help optimize your training - http://on.fb.me/1RutfYc
A. 5 Rounds:
8 DB Renegade Rows per arm (16 total reps)
8 DB Strict Press per arm (16 total reps)
Rest 5 min
B. Reps 30-20-10:
Pistol or Single-leg squat to Box (30-20-10 is TOTAL, not per leg)
Hanging L-Sit in seconds (or necessary scale)
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Practice handstands, and different varieties of being inverted
*HS Hold
*Rotations around box
*Shoulder touches
*Tripod to headstand
*HS Walking
*Free-standing Handstand
A. Power clean + Hang squat Clean + Jerk - Work to heavy weight in 12 min
B. AMRAP 1 min Grace (135/95)
Rest 1 min
AMRAP 1 min TTB
Rest 1 min
Repeat AMRAP 1 min Grace
Rest 1 min
Repeat AMRAP 1 min TTB
C. For Time (20 min time cap):
60 cal Row
50 KBS (70/53)
40 CTB Pull-ups
30 Front Rack Lunges (155/105)
20 Strict HSPU
10 Rope climbs (with legs)
A. 3 Rounds:
100m Farmers Walk (half up alley and back)
8 DB Hang Squat cleans
8 Burpees
B. 3 Rounds:
Run 200m
15 Russian KBS
15 Box Jump overs (or step-overs)
C. Mobility cycle x 10-12 min
Choose 3-5 MOB drills and spend 2 min at each
Complete 1 round if choosing 5 drills, and 2 rounds if opting for 3 drills
Mon Jan 18, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Checkout the new page for Elite Athlete Training with daily tips and articles to help optimize your training - http://on.fb.me/1RutfYc
***New Fitness cycle will start 1/25 or 2/1 - Details to come
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. 5 Rounds (14 min cap)
5 Front Squats (moderate/heavy)
7 Pull-ups
9 Push-ups
Run 200m
***This is the start of the new "Open Prep" CrossFit cycle
A. Power snatch + Squat snatch – Work to heavy weight in 12 min
B. OHS – 30 Reps AFAP at weight that you can get for about 10-12 reps unbroken
C. AMRAP 14 min:
100 Wall-Balls – 20/14 (10 ft)
100 Double-unders
100 Burpees
30 Muscle-ups
***Complete part D on your own after class (not available for 7pm class):
D. Row 1000m (rest 2 min) repeat 1000m – Strategize for best 2000m score
***New Fitness cycle will start 1/25 or 2/1 - Details to come
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 16, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
Bodybuilding and Fitness:
A. 4 sets each (rest as needed to ensure full recovery between movements):
Hang Power Cleans x Reps 10-8-6-4 (increasing weight each set)
Dips or Push-ups x Reps 15-12-9-6 (increasing difficulty each set)
B. Reps 15-12-9 “For Time”:
Hang Power Cleans @ weight used for 8-rep set in part A
Burpees (lateral over barbell)
Rest until 8:00 mark
C. Reps 15-12-9 “For Time”:
Front Squats (same barbell weight as hang power cleans)
KBS
Rest until 16:00 mark
D. Reps 15-12-9 “For Time”:
Pull-ups
Wall-Balls
A. For Time (15 min cap):
Run 1 mile (or row 2000/1600m)
30 Back-rack lunges (walking) – 165/110 lbs
60 KBS – 70/53 lbs
Rest as needed
B. 8 Rounds For Time (11 min cap):
8 DB Snatch (alternating arms) – 70/50 lbs
8 Burpees (jump onto 45# bumper, and show full extension at top)
See FITNESS workout
Fri Jan 15, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
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 6 min:
Run 800m + Max reps Burpee Box Jumps
Rest 4 min (until 10:00)
D. AMRAP 6 min:
Run 800m + Max reps Burpee TTB
A. For Time (8 min cap):
50 GHD
25 Hang Power cleans – 205/125 lbs
***Scale HPC to weight you can do at least 3 reps at a time throughout
Rest as needed
B. 2 Rounds For Time (10 min cap):
30 Shoulder to OH – 135/95 lbs
30 CTB Pull-ups
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 Jan 14, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com
A. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
B. 4 Rounds:
6-8 reps “one-arm” push-up for each side (scale to knees or hands elevated)
6-8 reps Hang DB Snatch for each side
6-8 reps Pistol or One-Leg Squat for each side
C. EMOM x 6 min – Complete 10-15 seconds of L-sit Hold variation
D. In a non-stop fashion, alternate “Side Plank” performing 30 seconds on one side before changing to opposite side. Look to sustain for 2-4 minutes
REST DAY
A. Complete Sequence, without stopping, at sustainable pace:
400m with 2 Med-balls
400m with 1 Med-ball
400m with nothing
B. Complete Sequence, resting as described with Row or Assault Bike:
(Total time = 24:30, including rest)
2 min on, 1 min off x 1 set
1 min on, 1 min off x 2 sets
30 sec on, 1 min off x 3 sets
20 sec on, 1:40 off x 4 sets
10 sec on, 50 sec off x 5 sets
***Note that as the work to rest ratio increases, the intensity should also increase
A. Snatch Balance + OHS – Increase to challenging but PERFECT set for 1 rep each
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Squat Snatch
1 OHS
Wed Jan 13, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com
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. For Time:
12 Overhead Lunges (6 per leg, alternating)
20 Pull-ups
16 Front Rack Lunges (8 per leg, alternating)
16 Pull-ups
20 Back-Rack Lunges (10 per leg, alternating)
12 Pull-ups
A. 5 Rounds (6 min cap):
5 OHS – 165/110 lbs
10 TTB
***Scale to OHS difficult but unbroken each round
Rest 10 min (until 16:00 mark)
B. 3 Rounds (8 min cap):
30 Goblet squats – 53/35 lbs
60 Double-unders
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 (scale as HS Hold / Box HSPU)
Tue Jan 12, 2016
A. 5 Rounds:
8-10 reps Single-Leg One-Arm KB Rows on each side (16-20 reps total)
(Hold bottom of RDL on one leg, while one arm Rows, then switch and do other leg & arm)
8-10 reps Single-Arm Z-Press with KB on each side (16-20 reps total)
B. 5 Rounds:
8-10 reps Goblet Squats (with 3 small bounces at bottom of each rep)
8-10 reps just bottom half of TGU (Roll + elbow + Hand, then back down)
(Complete all 8-10 reps on one side, then switch to other side)
C. With Partner, complete a series of “Piggy back” or “Fireman’s carry” laps
Practice movement. Find most optimal positions for carrying
Complete alternating 50m carries for a few sets
A. For Time (20 min cap) - Pretty much AMRAP 20 min for almost everyone:
21-15-9 – “Fran” – Thrusters (95/65) and pull-ups
Change bar to 135/95
21-15-9 – “Elizabeth” – Power cleans (135/95) and ring dips
Change bar to 225/155
21-15-9 – “Diane” – Deadlifts (225/155) and HSPU
30 Muscle-ups (or max reps before 20 min time cap)
Rest as needed
B. Row 3K for time
A. EMOM x 30 min (alternate movements) x 6 Rounds:
***Goal to work hard and fast for 15-20 seconds, then rest 40+ seconds on each movement
DB Snatch (alternate arms – moderate weight, fast reps)
Box Jump overs
Burpee Pull-ups
Double-unders / Single-unders
Abs variation of choice
(TTB, hanging knee-ups, V-ups, Weighted sit-ups, GHD for ADV)
B. Mobility cycle x 10-12 min
Choose 3-5 MOB drills and spend 2 min at each
Complete 1 round if choosing 5 drills, and 2 rounds if opting for 3 drills
Mon Jan 11, 2016
Want to eat, train, and perform better? Check out the San Diego Athletics shop now and download templates for CrossFit Open Prep (advanced and intermediate), nutrition plans, or schedule a consultation and let's get to work.
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
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 11 min:
40 Wall-Balls
80 Double-unders / 160 singles
40 KBS
A. Find 1-Rep max TGU for each arm (no need to go back down, just get up)
B. For Time (13 min cap):
75 Power snatch – 75/55 lbs
75 Burpee box jumps – 24/20’’
Rest as needed
C. 8 min to find max Jerk (bar taken from rack) – If you drop bar to ground, it your responsibility to strip it and clean it back up within the 8 min time limit
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 9, 2016
Want to eat, train, and perform better? Check out the San Diego Athletics shop now and download templates for CrossFit Open Prep (advanced and intermediate), nutrition plans, or schedule a consultation and let's get to work.
A. 4 sets each (rest between movements until recovered)
16 Snatch-Grip Bent-over Rows
8 Push Press (same bar)
B. AMRAP 15 min:
8 Push Press @ 75-80% of part A
10 Burpees (lateral over bar)
12 TTB / KTE
Rest 5 min
C. 3 Rounds:
45 sec Plank (add weight as desired)
45 sec Double-unders
A. For Time (8 min cap):
10 Power snatch – 135/95 lbs
2 rope climbs
10 Squat snatch – 135/95 lbs
2 rope climbs
10 OHS – 135/95 lbs
2 rope climbs
Rest as needed
B. For Time (12 min cap):
15 Deadlifts – 315/215 lbs
30 Bar-Facing Burpees
15 Deadlifts – 315/215 lbs
100 Double-unders
Row 1000m
***Scale deadlift to weight you could do first set of 15 reps UNBROKEN
See FITNESS workout
Fri Jan 8, 2016
Want to eat, train, and perform better? Check out the San Diego Athletics shop now and download templates for CrossFit Open Prep (advanced and intermediate), nutrition plans, or schedule a consultation and let's get to work.
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
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. Reps 15-12-9 For Time:
Squat Cleans
Burpee Pull-ups
***For more novice athletes, perform as Hang clean + Front Squat
A. C&J Ladder – Choose starting weight at about 65% of max. You may power clean or squat clean weights. You must complete 2 reps within 30 second period, then rest for 1:30, until the top of the next minute. Add 10 lbs to the bar (5 lbs for women), and complete 2 reps within 30 sec period. Continue in this manner until you fail to make both reps within the same 30-sec period.
Rest as needed
B. For Time (9 min cap):
20 Squat cleans – 205/125 lbs
20 Ring Muscle-ups (scale to Burpee Pull-ups)
***Scale weight to something you COULD do 5 reps unbroken (this doesn’t mean you have to)
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