2014-10-30

THURSDAY WORKOUT

Time to lower the speeds down and really work strict movement strength...

SKILL: 10-15 minutes
Strict Muscle Ups with & without band assistance... We will show you a newer version...
- Lower volume as a lead into the workout... Just 1-2 reps at a time

PLUS...

Strict Handstand Push Up practice... Only use boxes as a last resort...
- Work with AbMats OR perform Negatives to really work body stability and strength...

WORKOUT:
Perform as many rounds plus reps as possible in 20 minutes of the following:
1 STRICT Muscle Up OR 1 Band Assisted MU OR 1(Women)/2 (Men) Strict CTB Pull Ups
STRICT Handstand Push Ups OR NEGATIVES (Scale with AbMats, No Boxes, If Possible)
6 Alternating BOX Pistol Squats (8"... This is TWO 45# plates stacked up, go higher, if needed)
:12 Hanging L-Sit Hold (Scale to bent legs, if needed)

Scale any of these as needed, but the goal is NEAR PERFECT movement...

So some things we are looking for:
1.) Ring position on the muscle ups (Rings should be parallel to each other with a turn out at the top)
2.) Solid rib or lower back positions on the MUs, Pull Ups OR HSPUs
3.) Good knee position on your pistol squats (Knee should track in the middle of your foot)

POST YOUR TOTAL ROUNDS COMPLETED TO COMMENTS

2014-10-29

WEDNESDAY WORKOUT

Some fun with strength work!

STRENGTH/WORKOUT:
Perform each movement every minute for as long as possible starting around 50% of your best OVERHEAD 1RM at the start of the workout and increasing the load on the barbell EVERY THIRD MINUTE by 10# for ladies and 20# for guys for as long as you are able to complete each movement in under one minute...

1st minute - 10 Deadlifts
2nd minute - 5 Front Squats (Use the same weight as the Deadlift)
3rd minute - 3 Shoulder to Overhead (Again, same weight as the first two movements)
4th minute - 10 Deadlifts (Add 10#/20# to your initial starting weight)
5th minute - 5 Front Squat (Using your new, heavier weight)
6th minute - 3 Shoulder to Overhead
7th minute - Back to 10 Deadlifts, but add 10#/20# to the barbell again...
... Continue this pattern until you can not complete the movements because the load gets too heavy...

POST YOUR THE MINUTE YOU REACHED AND HIGHEST LOAD TO COMMENTS

2014-10-27

MONDAY WORKOUT

Lets have some fun with a new twist on some common movements and the return of THE BIKE!

STRENGTH:
1 Weighted STRICT Chest 2 Bar CHIN Up
1 Weighted STRICT Chin Above Bar CHIN Up (Same weight as Rep 1, NO DROPPING)
1 L-SIT CHIN Up (Drop the weight WITHOUT letting go of the bar and perform this one)
* 5-7 sets for MAX LOAD

(12-15 minutes ONLY!)

WORKOUT:
Working for 1:40 for MAX CALORIES/REPS, then REST/TRANSITION for :20 perform the following just ONE TIME through:

#1 - Calories on the Bike
#2 - KB Swings (35#/53#)(All the way overhead on this one!)
#3 - Knees 2 Elbow (NOT TOES 2 BAR :))
#4 - Alternating DB SPLIT Jerk (30-40's/45-55's)(You MUST split & ALTERNATE each rep)
#5 - Calories on the Rower

Really focus on the split distance and recovering fully with the DBs and solid rib and lower back position on the Swings and Jerks!

We will stagger TWO NEW ATHLETES into the bike every 2 minutes until everyone is through on this one so we stay in the proper order listed for the workout...

POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS

2014-10-26

SUNDAY WORKOUT

Snatch-tastic!!

POWER:
Every 90 seconds for 6 total rounds perform the following:

1-2 Power Snatches @ 90%
(You may start with 2 reps and have to move down to 1 rep OR start with just 1 each round... QUALITY is the key!)

WORKOUT:
100 Double Unders
24 Alternating DB Snatches (50-55#/60-70#)
75 Double Unders
18 Alternating DB Snatches (50-55#/60-70#)
50 Double Unders
12 Alternating DB Snatches (50-55#/60-70#)
(6 minutes)

Scale your DB weight, as needed... Choose a moderate weight that allows you to continue to move consistently throughout the entire workout...

If you SCALE UP, then the reps change to the following:
- 20/14/8 , but the DU reps do not change...

You can alter the DU reps depending on your abilities, but NO SINGLES allowed...

POST YOUR SNATCH LOAD & TOTAL TIME TO COMMENTS

2014-10-25

SATURDAY WORKOUT

Hero WOD with a fun add on...

WORKOUT:
In groups of 2 or 3 spreading the workload however you like perform the following:

"RJ"
1000m Row
Army crawl for 10 feet (24" high)
5 Rope Climbs (15')
Army crawl for 6 feet (18" high)
50 Push Ups
Army crawl all the way back to the start for Round 2...
(5 rounds for time)

40 minutes for this one!

POST YOUR TOTAL TIME TO COMMENTS

2014-10-24

FRIDAY WORKOUT

Don't forget - YOGA, only $10 at 6:30pm guys and gals.

Power 25 - 30 Minutes:
Rep 1: Hang Squat Clean
...wait ~10 seconds
Rep 2: Full Squat Clean
*Start at 70%, and work your way up to possibly setting a new PR. Slowly move up in weight, increasing around 5% each set. It is not mandatory to go for a new best today, just use these sets to work your technique, and only go for it if everything feels solid. You must drop the barbell between every rep.


Then...


Not For Time:
50 Total Strict Toes2Bar (no kip; scale to Leg Raises if need be, but make it HARD)
50 Total Ring Rows (get as parallel to the floor as possible)
*You may break up these movements however you like, just shooting for 50 total reps of each movement.

2014-10-23

THURSDAY WORKOUT

A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...


"Forever Fran"


3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.


Rest 3 Minutes
Immediately followed by...


3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*


Rest 3 Minutes
Immediately followed by...


3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees




*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.