Thursday 140501

-Olympic Lifting-

Hang Snatch

Warm up with class but then complete one max effort attempt at 00:00, 02:00, and 04:00. 

-Strength-

Same as class

-Conditioning-

Same as class

Scale muscle ups to 2 muscle up attempts followed by 5 below chest to bar pull ups. 

------------ Extra Work--------------

For time:

20 Pull ups

4 Overhead Squats, 165/115

Rest 5 minutes

42 Pull ups

6 Overhead Squats, 185/125

Rest 5 minutes

64 Pull ups

8 Overhead Squats, 205/135

No rack. Post not only time from each interval but also strategy used. 

Monday 140428

-Olympic Lifting-

3-position snatch

Five sets to get to your heaviest weight.

-Strength-

Same as class

It is up to you to attempt a true 1RM but be safe. Use a belt only at or above 85%.

-Conditioning-

Katie and Dan are exempt from Amanda but everyone else should attempt. Scale as needed.

---------------------- Try and complete during a separate session -------------------------------

Extra work:

-Gymnastics-

Chest 2 Bar Pull ups

Level 1 - EMOM 12 unbroken reps
Level 2 - EMOM 10 unbroken reps
Level 3 - EMOM 8 unbroken reps
Level 4 - EMOM 6 unbroken reps

Pick a level and stick with it for as long as you can. If you don't make it past 5 minutes, rest 5 minutes and attempt again. Otherwise, one time through should suffice.

-Conditioning-

For time:
Run 1 mile
20 Front Squats, 185/115
20 DB Snatches, 70/50

Friday 140425

-Gymnastic Skills-

Rope Climbs

Try and partner with a rope climber that is about your level and trade off, rep for rep, for 7 minutes. I want to see 30+ reps. 

-Strength-

Same as class

-Conditioning-

Same as class except sub handstand push ups in place of burpee box jumps. 

Handstand push ups must also be deficit. Guys use three red bumpers, an ab mat, three red bumpers. Ladies use two. 

Rest 5 minutes and repeat workout again but in reverse. 

Thursday 140424

-Olympic Lifting-

Same as class. Focus on a hard 2 second pause at the bottom of each front squat. 

-Strength-

Men and Katie, stick to class sets and reps. All those in the muscle up strength program, stick to that. 

-Conditioning-

Four rounds, each for time, of:

Run 200 meters

15 Toes 2 Bar

7 Thrusters, 165/115

Rest 2 minutes

Shoot for unbroken sets of both t2b and thrusters. First rep of thruster must be squat cleaned into. 

Post results to comments. 

Wednesday 140423

Make up Day

Wednesday's are make up days so make up anything you haven't completed in the last two days. This is also a great time to work on muscle up transitions whether you have muscle ups or not. Get better at understanding what actually happens during a transition and grease that groove.

If you aren't already on the pull up/dip strength program, I want you to attempt:

Three rounds
10 Muscle ups
12 Wall Balls, 30#/20#
15 Ball Slams, 50#/30#

The slam balls are DT if you are going to complete this workout.

We're going to train right through a rest day because tomorrow Q has a complex of squat cleans + pause front squats that we desperately need as well as thrusters, more running, and more large toes 2 bar sets and Friday, rope climbs and heavy dead-lifts. I do want you to skip Friday's conditioning though.

Tuesday 140422

-Jerk Skill Transfer-

Same as class

-Olympic Lifting-

same as class

-Conditioning-

Same as class

------- Complete the following, separately---------

-Extra Conditioning-

For time:

30 Squat Snatches, 155/105

30 Burpee Box Overs, 30/24

Post results to comments. 

Monday 140421

-Olympic Lifting-

Complex involving heaving snatch balance

1. Power Snatch
2. Heaving Snatch Balance

Work up in load each set for 5 sets.

-Strength-

Same as class.

-Conditioning-

Touch n Go Clean n Jerks
Sets 1-3 @ 155/105
Sets 4-5 @ 165/110
Set 6 @ 175/115
Sets 7-8 @ 185/125


-------------------- Complete at a separate session if possible (eat between as well)--------------


-Gymnastics-

For time:
50 Chest 2 Bar Pull ups

Men/Katie - Come off the bar more than 3 times and you have a mile run for each time.
Norita - Come off the bar more than 7 times and you have a mile run for each time.
Kristina - Come off the bar more than 9 times and you have a mile run for each time.
Any other ladies, pick either 7 or 9.

-Sprint Conditioning-

Every 2 minutes, for 6 rounds
10 Single DB Goblet Squats, 65/45
8 Burpees to target 6" above reach
6 DB Snatches, 65/45
65/45 DB farmer's carry out to (Vise: retaining wall and back, out side door) (DT: out back garage door and to the right, across the street and back)

Sprint the heck out of these but don't hit full effort otherwise the last few rounds you will not make. If 2 minutes is not enough to give you at least 30-45 seconds rest, take the interval up to 2.5 minutes.

Post all results to comments.

Friday 140418

During class, while kipping pull up instruction is going on, instead, complete the following:

A.

:30 on / :30 off for 10 minutes for max reps:

Handstand Push ups

Two red 55# plates surrounding an ab mat. 

B.

Complete class dead-lift

C.

For class conditioning, replace sit ups with toes to bar. 

At a later time, if possible (after a shake, nap, or both)

D.

EMOM for 24 minutes:

Odd Minutes - 2 Axle Clean n Jerks + 4 Overhead Walking Lunges, 135/95

Even Minutes - 2 rope climbs (drop to 1 if needed)

Post all results to comments. 

Saturday 140419

-Conditioning-

AMRAP in 15 minutes of:

20 Back squats, 135/95

Run 200 meters

10 Burpees

20 Back Squats, 155/105

Run 200 meters

10 Burpees

20 Back Squats, 185/115

Run 200 meters

10 Burpees

20 Back Squats, 205/125

Run 200 meters

10 Burpees

20 Back Squats, 225/135

Run 200 meters

10 Burpees

20 Back Squats, 245/145

Run 200 meters

10 Burpees

Get as far as you can in 15 minutes. 

Rest 10 minutes

For time:

10 Muscle ups

Post all results to comments. 

Friday 140418

During class, while kipping pull up instruction is going on, instead, complete the following:

A.

:30 on / :30 off for 10 minutes for max reps:

Handstand Push ups

Two red 55# plates surrounding an ab mat. 

B.

Complete class dead-lift

C.

For class conditioning, replace sit ups with toes to bar. 

At a later time, if possible (after a shake, nap, or both)

D.

EMOM for 24 minutes:

Odd Minutes - 2 Axle Clean n Jerks + 4 Overhead Walking Lunges, 135/95

Even Minutes - 2 rope climbs (drop to 1 if needed)

Post all results to comments. 

Wednesday 140416

Make up Day

Complete anything from Monday and Tuesday that you didn't get to. Get it done. Even if you don't like it. If you want to throw in anything else, feel free to as Thursday is a complete rest day. Try to enjoy the day off as Friday we return to the grind. The end of the week has axle work, hspu, rope climbs, and of course, Olympic lifting.

-Running-

A.
4x200 meter sprint with 200 meter easy jog between efforts.

Rest 4 minutes

B.
1x800 meters (try and hold about a 400 to 600 meter pace if possible)

Rest 4 minutes

C.
4x200 meter sprint with 10 seconds rest + 200 meter easy jog between efforts.


The 200's need to be really fast. Push them and don't hold back. I'd say about 90% RPE if possible. You will need to pace the 200 meter jogs so that you're recovered enough to hold your fast time. The second set of 200's has an additional 10 seconds of complete rest in addition to the 200 meter easy jogs. Focus on trying to get your heart rate down as much as possible during this 10 seconds of additional rest.

(workout courtesy of NorCal CrossFit Endurance)

Post all results to comments.

Tuesday 140415

-Jerk Skill Transfer-

After every set of press from split position, complete a set of 2 split jerks with a much heavier weight.

For example:
115 x 5 press
185 x 2 jerk
125 x 5 press
205 x 2 jerk
135 x 5 press
225 x 2 jerk

-Olympic Lifting-

Same as class

-Conditioning-

Use 60#/40# dumbbells for the triplet.

==============Split the following work to a separate time of day if possible==============

-Gymnastics-

AMRAP in 5 minutes
100/70 DB Farmer's Carry, 75 feet
30 Double Unders
4M/2F Muscle ups

-Mid-line Work-

Five rounds for quality (but not slow by any means):
15 Glute-Ham Sit ups
Rest 45 seconds
15 Hip Extensions on Glute-Ham
Rest 45 seconds

Monday 140414

-Olympic Lifting-

Same as class. Build up in weight. 

-Strength-

Same as class. Heavy. 

-Conditioning-

A.

Same as class. Stay with moderate loads. Not light but don't work up too heavy either. Keep it clean.

(Gymnastics/Accessory should be completed at a later time in the day if possible, before or after)

-Gymnastics/Accessory-

A.

Five rounds for time of:

20 C2B Pull ups

Rest 1:1 (1.5:1 if unbroken). Finish faster than last week. Less sets. 

B.

Two rounds for time, yes, but more for quality, of:

Row 1000 meters

50 Pistols, alternating

Use of lifters is permitted and encouraged. 

Saturday 140412

-Olympic Lifting Cycling-

Each for time:
10 Squat Clean & Push Jerks, 185/125 (2 minute time cap)
Rest 5 minutes
15 Power Clean and Split Jerks, 205/135 (4 minute time cap)
Rest 10 minutes
30 Hang Cleans, 225/145 (7 minute time cap)

You may but don't have to squat for the 30 hang cleans but you must pull only from the hang.

-Conditioning-

For time:
70 Toes 2 Bar
50 Burpees
30 Box Jumps, 30/24
10 Turkish Get ups, 2/1.5 pood

Post results to comments.

Friday 140411

-Gymnastics-

A. For handstand push ups, I would like you to start with 3 stacked ab mats surrounded by blue plates and rep out as many strict reps as you can without coming off the wall. Try and tire out your triceps. 

Rest 1 minute

Once you fail, drop to 2 ab mats surrounded by 2 blue plates and again, rep out as many as you can without coming off the wall. Do them strict if possible but go to kipping if necessary. 

Rest 2 minutes

Finally, drop to one ab mat surrounded by 2 blue plates and rep out as many kipping handstand push ups as possible without coming off the wall. 

-Strength-

Stick to class percentages. 

-Conditioning-

Don't change anything just go as hard as you can for 5 minutes and get as many rounds as possible. Ladies should shoot for 5 rounds or more. Men should shoot for 7 rounds or more. 

-Buy Out-

Wait 2 minutes after conditioning and then attempt as many muscle ups as possible in 5 minutes. Be smart. 

Thursday 140410

Thursday is a rest day. Unless you completely took a day off already this week, I want you to stay out of the gym. Use this time to go running and improve that. Here is the running workout (courtesy of NC Endurance):

Intermediate Distance Workout

4x400m with 40sec rest between intervals

5min rest

3x400m with 40sec rest between intervals

5min rest

2x400m with 40sec rest between intervals

Use an aggressive pace. I'd recommend between 80-90% of max effort. Try not to allow yourself to pick anything slower than that. Earn your 5 minutes of rest.

Post all results to comments.

Wednesday 140409

Today should be used as a make up day but I do want you to get in one thing. 

For the ladies,

For time and unbroken:

50 Wall Balls, 14#

If broken, the penalty is Fran. 

For the men,

For time and unbroken:

100 Ab Mat Sit ups

Doesn't need to be fast but you can't rest at the top or bottom. 

If broken, the penalty is Fran but with 115#. 

Post all results to comments. 

Tuesday 140408

Complete in the order listed:

-Class Jerk Skill Transfer-

-Class Power Cleans-

-Class Conditioning- 

(w/ following parameters):

A. Complete bar muscle ups instead of chest 2 bar pull ups

You may scale reps from the Rx'd 10-8-6-4-2 to 5-4-3-2-1. You may also use a band. If a green band is used, the reps will remain at 10-8-6-4-2. If a blue band is used, scaling to 5-4-3-2-1 is permissible but not a requirement.

--------Complete gymnastics/running at least 3-5 hours later or before your class time. If possible, the above and below should be AM/PM sessions.--------

-Gymnastics-

Five rounds for max reps of:
Pistols, AMRAP in 30 seconds
Rest 30 seconds
Russian Dips, AMRAP in 30 seconds [DEMO]
Rest 30 seconds

If the heel comes up, for any reason, the rep does not count. Alternate legs. If you miss a rep, must stay on that same leg until completed.

If you cannot do Russian dips, or do them very well, stick to deep ring dips.

Aim for 100 reps of each movement.

-Running-

Intermediate Distance Workout:

3 rounds:  500m run, 400m easy jog, 300m run, 200m easy jog, 100m run

3min rest between rounds

Total:  4800m

CrossFit athletes must learn how to select the correct intensity (their energy burn rate) to match the event duration. This workout has 3 different run tempos so that we can evenly match the intensity with the changing distances. 

Taken from NorCal CrossFit Endurance. We will follow their running three times a week on Tuesday's, Thursday's,and either Saturday or Sunday. Use a track if possible but at the gym will suffice as well. If for some reason you have to save them for other days, just skip a day in between (M/W/F or W/F/Sun).

Monday 140407

-Olympic Lifting-

Snatch 

Five minutes to find a heavy single. Do this immediately after conditioning if possible otherwise, just get it done. 

-Strength-

Same as class

-Conditioning-

Same as class but with the following changes:

5 Split Jerks @ 205/145

Walking Lunges with a single DB in the Zercher position, 100/70

-Gymnastics Density Work-

To be completed exhausted or post workout. Don't tear. 

Five rounds of:

20 C2B Pull ups

Rest 1:1 unless you go unbroken on a set. In that case, rest 1.5:1. 

Post all results to comments.