Class Time Changes

A few schedule changes:

Monday we are adding a 4:30 class to accommodate the larger class sizes.  We are also dropping the 4:30 class on Wednesdays.

Saturday the classes will change to 8 am and 10 am.

Warm Up

Coaches Choice

Movement Prep

Skill

Shoulder Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

"Diane"

21-15-9

Deadlift (225/155)

HSPU

If you are using an abmat for your head, make sure you have plates for your hands

Tuesday 4/30

Warm Up

Coaches Choice

Skill

Movement Prep

Metcon

"Barbara"

5 rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 mins b/t rounds

Monday 4/29

Wendler 5/3/1

Over the past year we have used the Wendler 5/3/1 as a basis for the lifting programming, with subtle augmentations. We added more Olympic lifting and power movements to the schedule. In April, we will transition to a more regimented style of the Wendler program. The focus is for all of us to get stronger. After practicing and coaching CrossFit methodology for over 3 years I am convinced the most successful athletes are those who come to the table with strength and power.
We will perform 2 cycles of 4 different lifts. During the cycles we will do the following phases:

Phase 1 – 4 to 5 sets of 5 reps
Phase 2 – 4 to 5 sets of 3 reps
Phase 3 – 4 to 5 sets of 5,3,2,1,1 reps

Everyone has a percentage chart in their books and there are extra on top of the filing cabinet. These need to be utilized. Athletes will work off 90% of their 1 Rep Max (found in March). So if your 1RM for Bench Press is 300 pounds, you would use 270 as the base number for calculations (since that is 90%). It may seem confusing at first, but once we get in the flow it is very easy. So my Phase 1 Bench Press (1 RM of 300) would look like this:

Set 1 – 5 reps @ 55% of 270 = 150
Set 2 – 5 reps @ 65% of 270 = 175
Set 3 – 5 reps @ 75% of 270 = 205
Set 4 – 5 reps @ 85% of 270 = 230

If you do not have a max lift, we will do our best to help find them. When in doubt, go lighter than you think. The program is progressive and they will build strength no matter what the weight starts at. Today we start our second cycle.


Warm Up
Coaches Choice
Wendler explanation

Skill
Front Squat (5@55,5@65,5@75,5+@85)
After each set, rest 30 secs and then perform
Strict Pullups (5,5,5,5+)

Metcon
"Grace"
30 Clean and Jerk (135/95)

Saturday 4/27

REMINDER - THERE IS NO 9 AM CLASS DUE TO THE HERO HAUL.

Warm Up

Group Dynamic

Skill

*EMOM 10

EVEN = 10 Box Jumps

ODD = 10 KB Push Press

Go with a height and weight that will challenge you, but still allow you to complete the work in the given minute

Metcon

2 rnds:

25 Hand Release Push-ups

15 Power Snatch (95/65)

15 Wallballs (20/14)

250 m Row

REST 2

Friday 4/26

Warm Up
Coaches Choice

Skill
Deadlift
(5x55,5x65,5x75,3x85,1+x95)

Metcon
AMRAP 20
Ladder starting at 1 and going up of:
Squat Clean (155/110)
Muscle-ups

Thursday 4/25

Saturday May 4 will be a Team WOD at 9 (be there by 8:30 to warm up).  The teams will compete in 3 to 4 different workouts.  Please be sure to sign up on the poster that will be in the gym next week.  We look forward to another large turnout.

If you have never done a Team WOD it is a great chance to meet some of the members of the gym that are not normally in your class.  It is also a great way to continue to push yourself with the great support your team members give you.

Warm Up

Coaches Choice

Skill

Bench Press (5x55,5x65,5x75,3x85,1+x95)

Metcon

800 m Run

25 Burpees

50 Squats

100 Double Unders

800 m Run

Wednesday 4/24

Warm Up

Coaches Choice

Skill

Movement Prep

Metcon

In teams of 3:

90 Deadlift (185/135)

90 KB Swings (70/55)

90 Thrusters (95/65)

90 Pull-ups

90 Power Snatch (75/55)

90 Lateral Jumps

then:

1 mile run (together) OR 2000 m Row

*1 bar per team

*2 may work while 1 rests

*Break up movements anyway (except run)

Tuesday 4/23

Warm Up

Coaches Choice

Skill

 Shoulder Press (5x55,5x65,5x75,3x85,1+x95)

Metcon

50 Doubles 

then 12-8-4:

OHS (135/95)

Toes 2 Bar

then 50 Doubles

Monday 4/22

Warm Up

Group Dynamic

Hip and Shoulder Mobility

Skill

Movement Demo

Coaches will provide scaling options

Metcon

Pick Your Hero

"Bradshaw"

10 rnds:
3 HSPU

6 Deadlift (225/155)

12 Pull-ups

24 Double Unders

OR

"Bulger"

10 rnds:

150 m Run

7 Pull-ups (Chest 2 Bar)

7 Front Squat (135/95)

7 HSPU

Team WOD

Saturday May 4 will be a Team WOD at 9 (be there by 8:30 to warm up).  The teams will compete in 3 to 4 different workouts.  Please be sure to sign up on the poster that will be in the gym next week.  We look forward to another large turnout.

If you have never done a Team WOD it is a great chance to meet some of the members of the gym that are not normally in your class.  It is also a great way to continue to push yourself with the great support your team members give you.

Saturday 4/20

Warm Up

Group Dynamic

Skill

Movement Prep

Station set-up

Metcon

Painstorm XXIV (PARTNER OPTIONAL)

1 min at each station with 1 minute rest after each quintuplet

2 rnds:

HSPU

Muscle-ups

Air Squat

Sit-ups

Pull-ups

REST

Kb Swings (35/25)

L Arm Snatch 

Lunges

R Arm Snatch

Goblet Squat

REST

Push Press (95/65)

SDHP

Split Jerk

Power Clean

Thruster

REST

10 m Shuttle Run

Burpees

Double Unders

Push-ups

Row (Calories)

Fight Gone Bad style scoring (total reps)

Friday 4/19

Warm Up

Group Dynamic

Movement Prep

Skill

Back Squat (5x55, 5x65,5x75,3x85,1+x95)

Metcon

"Jorge"

30-24-18-12-6

Ab mat sit-ups

15-12-9-6-3

Squat Clean (155/105)

Thursday 4/18

Warm Up

Group Dynamic

Skill

*EMOM 10

1 Power Snatch, 1 Hang Snatch & 1 Overhead Squat

(50% Power Snatch Weight)

Metcon

AMRAP 15:

3 Power Snatch (115/75)

15 Box Jumps

6 Thrusters (115/75)

30 Double Unders

Wednesday 4/17

DON'T SKIP THE PULL-UP DAYS!

Neglecting your pull-ups is just as bad as neglecting your squats. Pull-ups make your deadlift, press, and yes even your squat improve. Remember, the parts of your body you can't see in the mirror are actually responsible for more of your strength than the parts you can see, the anterior is the shiny hood, the posterior is
the engine. Form without function is a waste.

Warm Up
Coaches Choice

Skill
Bench Press (5x50,3x60,3x70,3x80,3+x90)
Rest 30 seconds then perform
Strict/Weighted Pull-ups (5,3,3,3,3+)

Metcon
2 rnds (1 min max reps at each station):
10 m Shuttle Run
Goblet Squats (35/25)
Handstand Hold (sec=reps)
KB Swings (35/25)
Elevated Push-ups (feet on med ball)
Rest 1 min between rnds

Tuesday 4/16

Warm Up

Coaches Choice

Skill

Movement Prep

Metcon

In teams of 4:

800 m Run (as a team)

50 HSPU

2000 m Row

50 Burpees

200 Double-unders

50 OHS (115/75)

200 Doubles

50 Alternating Pistols

2000 m Row

50 Wallballs

50 Power Clean & Jerk (135/95)

800 m Run (as a team)

*2 people may work at a time

*Work may be done in any order, after the run

Monday 4/15

Warm Up

Coaches Choice

Skill

Deadlift (5x50,3x60,3x70,3x80,3+x90)

Metcon

3 Muscle-ups

then

3 rnds:

15 Shoulder to Overhead (115/75)

10 Toes 2 Bar

5 Burpee Box Jumps

then

3 Muscle-ups

12 min cap

Saturday 4/13/13

This program is supplemental to what we are doing in class.  Be advised that pull-ups and weighted pull-ups are going to be a part of our normal programming.  Listen to your body and make reasonable decisions on your work load.  You do not want to overdo it and injure yourself. 

Pull-up Power Program

By: Dave Lipson

Getting your first pull-up is a milestone for many.  Across the world, PR bells are ringing in gyms for Bob’s or Betty’s first legit pull-up, accompanied by high fives, chest bumps and a general feeling of victory and accomplishment by individuals who never believed they could accomplish this physical task.  Likewise, the fire breathers in these gyms are trying to break their own personal records for max pull-ups and weighted pull-ups.  Some of our military and law-enforcement populations are preparing in gyms for PT tests that require pull-ups as a physical requirement.

                The pull-up is a great test of upper-body strength, as well as an individual’s relative strength to their body weight.  Developing this strength can be done in an efficient amount of time.  Whether you are going for your first pull-up, 100 unbroken or a bodyweight or weighted pull-up, I have highlighted a method to get you there fast and safely.  This program is universally scalable with the use of various tension bands as well as the use of the legs to recruit the lower body to assist the movement.

                This two-day-a-week program should be done alternating with two to three days in between sessions.  Both days utilize various pulling positions of the grip and hand width to recruit different musculature and develop broad and versatile strength of the lats, biceps, forearms, and hands.  The variation and diversity of positioning make the program very efficient at developing general strength around the shoulder girdle.  A chin-up refers to a grip in which the palms are turned up or supine-gripped on the bar.  A pull-up refers to a palm-down or pronated grip on the bar.  A closed grip is insider shoulder width, medium grip is slightly outside the shoulders, and wide is approximately 12” outside the shoulders. 

One day each week is devoted to developing muscular endurance and the ability to maintain strength through numerous repetitions.  There are a target number of reps for each exercise of 10 to 15.  Use assistance or added resistance to stay with the goal; likewise decrease assistance or add resistance as you progress.  Day 2 is about time under tension and motor-unit recruitment (the firing strength of muscles).  Try to stick to the tempo of the pulls – it is vitally important for the goal.  Use assistance or resistance and stick to the beat.  Test your pull-ups, try this program for four to six weeks and then retest.

Day 1 (Developing Muscular Endurance & Repetition Strength)

Two rounds through the entire series:

·         Wide-grip pull-ups MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)

·         Rest 2 minutes

·         Medium-grip pull-up MAX REPS (same)

·         Rest 2 minutes

·         Medium-grip chin-up MAX REPS (same)

·         Rest 2 minutes

·         Narrow-grip chin-up MAX REPS (same)

Day 2 (Time Under Tension & Motor-Unit Recruitment of Muscle Fibers)

·         3 x 5 reps of chest to bar chin-up with a six-second negative

·         Rest 2 minutes

·         2 x max-rep pull-up with a five-second negative

·         Rest 2 minutes

·         2 x chin-up max hold 30 seconds or more

Warm Up

Coaches Choice

Skill

 Shoulder Press (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,3,3,3,3+)

If you do not have a full range of motion body weight dip, do not add weight

Metcon

200 m Overhead Walking Lunges

Every time you drop = run remaining distance of the 200 m

If your back knee does not touch = 3 Burpees & run

Friday 4/12

Warm Up

Group Dynamic

Skill

*Every 30 seconds for 5 minutes do 1 Squat Clean @ 50% of your 1 rep max

Metcon

For time:

30 Muscle-up

OR

100 Pull-ups

Rest 2 mins, then,

500 m Row TT

Thursday 4/11

Warm Up

Coaches Choice

Skill

 Back Squat (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,3,3,3,3+

Metcon

40 HSPU

20 Front Squat (155/105)

20 Front Rack Lunges

EMOM do 10 Double Unders

*Break up anyway you want

Wednesday 4/10

Warm Up

Coaches Choice

Skill

Movement Prep

Metcon

"Moon"

7 rnds:

10 R Arm Hang Split Snatch (40/30)

1 Rope Climb

10 L Arm Hang Split Snatch (40/30)

1 Rope Climb

when finished:

500 m Row

Tuesday 4/9

A HUGE congratulations to everyone that completed their first ever CrossFit Open.  As an affiliate, we finished 161 out of 230 teams in the Region.  Not too bad for our first year.  Terri finished 16th in the region and Lisa came in 31st in their respective divisions.  The Open left a lot of us realizing we have "goats" in many areas of our fitness (goat - area of weakness).  As we move forward, try to set goals realistic goals for yourself.  We will use the whiteboard by the office for everyone to record one or two goals they have in mind for themselves.

Warm Up

Coaches Choice

Skill

Bench Press 5,5,5,5+

Squat Snatch (3@55, 3@65, 2@75)

Metcon

AMRAP 7:

400 m Run (only done once)

Max KB OHS (35/25

Monday 4/8

"Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear." - Greg Glassman

Warm Up

Coaches Choice

Skill

Skills of WOD

Metcon

Partner WOD

600 m Run (together)

25 OHS (115/75)

40 Burpees (in sets of 10)

25 SDHP (115/75)

600 m Run (together)

*Both partners must do all the reps, switch working at any time during the OHS & SDHP