Tuesday April 1 "Back Squat 5+"

Results from "MARY" and "JACK"

Wendler 5/3/1

Today we transition back to 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 over the last few weeks).  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.  

Warm Up

Coaches Choice

Wendler explanation

Skill

Back Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

10 Toes 2 Bar

Metcon

"ANNIE"

50-40-30-20-10

Double Unders

Abmat Sit-ups

Monday March 31

Today begins "Bitch Week."  This week you get to play with the "Girls" of CrossFit.  These WODs, being exemplars of the CrossFit ideal, give us opportunity to serve as benchmarks to measure your performance and improvements, through repeated, irregular, occurrence in the Workout of the Day.  The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them.  ENJOY!

Warm Up

Coaches Choice

Skill

Movement Demo and practice

Every 30 seconds for 5 minutes perform 2 Hang Power Clean @ 55% 1 rm

Metcon

"MARY"

AMRAP 20

5 HSPU

10 Pistols

15 Pull-ups

OR

"JACK"

AMRAP 20

10 Push Press (115/75)
10 KB Swings (55/35)
10 Box Jumps

Saturday March 29

On Tuesday we will begin our next phase of Wendler 5/3/1.  In order to better ourselves, please do your best to make up any of the following missed lifts: Back Squat, Front Squat, Shoulder Press, Jerk, Deadlift, Bench Press, Squat Clean, or Squat Snatch

Warm Up

Coaches Choice

Skill

Any missed lift (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

AMRAP 8

20 OHS (65/45)

20 Pull-ups

20 OHS (95/65)

20 C2B Pull-ups

20 OHS (135/95)

20 Muscle-ups

Max Reps OHS (165/105)

Friday March 28 "Open WOD 14.5"

Today marks the last CrossFit Open workout, and to celebrate that it is over, we are having a social gathering after the evening workout (and during, for some).  Come on out to the box and cheer on those doing the last workout and then head out for drinks afterward (probably the Green Parrot).  

Warm Up

Group Dynamic

Skill

Movement and Standards Demp

Metcon

CrossFit Open WoD 14.5

21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Thursday March 27

Friday will be the last CrossFit Open workout, and to celebrate that it is over, we are having a social gathering after the evening workout (and during, for some).  Come on out to the box and cheer on those doing the last workout and then head out for drinks afterward (probably the Green Parrot).   

Warm Up

Coaches Choice

Skill

Every 30-45 secs perform 1 Thruster increasing weight 10 lbs each time.  Proceed until failure.

Men - start at 95, 135, or 155

Women - start at 45, 65, or 95

Metcon

10 ---> 1

Deadlifts (225/155)

Wallballs

Ring Dips 

Wednesday March 26 "Max Effort Olympic Lifts"

Friday will be the last CrossFit Open workout, and to celebrate that it is over, we are having a social gathering after the evening workout (and during, for some).  Come on out to the box and cheer on those doing the last workout and then head out for drinks afterward (probably the Green Parrot).  

Warm Up

Coaches Choice

Skill

Squat Snatch (5@50,3@60,2@70,1@80,1@90, 1@Max)

OR

Squat Clean (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

For Time

60 Front Racked Barbell (115/75) Step-ups (20/18)

Tuesday March 25

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

AMRAP 4

500 m Row

10 Burpee Box Jumps

20 Knees to Elbows

30 Shoulder to Overhead (115/75)

40 KB Swings (55/35)

50 Double Unders

Rest 3 mins

After the 3 min rest, repeat for AMRAP 6

After the AMRAP 6 rest for 3 mins, and repeat for time

Record reps for AMRAP's and time to finish

Monday March 24 "Max Effort Squats"

This is the last week of 1 rep maxing before we begin Wendler 5/3/1.  Please try and make up as many missed lifts as you can.

Warm Up

Coaches Choice

Skill

Back Squat (5@50,3@60,2@70,1@80,1@90, 1@Max)

OR

Front Squat (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

AMRAP 10 (Ascending Ladder)

1 Overhead Squat (95/65)

1 HSPU

2 Overhead Squat

2 HSPU

3 OHS

3 HSPU

4 OHS

5 HSPU

and so on

Saturday March 22 "The Maltz Challenge"

The Maltz Challenge is open to anyone wanting to honor our fallen military and law enforcement.  This annual WOD began in 2007 and is held in memory of USAF MSGT Michael Maltz, who was killed in action during a rescue mission in Afghanistan on March 23, 2003.  This workout was passed along by Kristin Strobelt via her brother, who was a friend of Michael's.  

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

For Time (Parter Optional, and encouraged):

400 meter Run (both run together)

50 Pull-ups

100 meter Firemen's Carry OR 200 meter Farmer's Walk (55/35)

50 Ring Dips

100 Push-ups

50 Knees to Elbows

100 Sit-ups

400 meter Run (together)

Friday March 21 "Open WOD 14.4"

For those of you planning on doing the Open Workout on a day other than FRIDAY or SUNDAY, please do not plan on doing it during the Saturday or Monday class times.  If you need to come in early one of those days, please talk to a trainer and we will do our best to accommodate. 

The Friday evening class will run as it did last week, with several heats beginning at 5 and ending at 6:30. Please allow time for a quality warm-up.

Warm Up

Group Dynamic

Skill

Movement and Standards Demp

Metcon

CrossFit Open WoD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots (20/14)
30 cleans (135.95)
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Thursday March 20 "Max Press or Jerk"

April begins our transition to the Wendler 5/3/1 strength program. Over the next two weeks you will see the lifts that we be featured in the program.  Please do your best to make it to these lift days so we can better accommodate you with a spreadsheet for Wendler.  By knowing your 1 rep maxes we can do a better job of you making bigger strength gains in the program.

Warm Up

Coaches Choice

Skill

Shoulder Press (5@50,3@60,2@70,1@80,1@90, 1@Max)

OR

Jerk (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

2 rnds

AMRAP 3

500 m Row

Max Reps Shoulder to Overhead (115/75)

Rest 3 mins between rnds

Score is lowest of the two rnds

Wednesday March 19

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 3

5 rnds:

1000 m Row

100 Double Unders

75 KB Swings (55/35)

50 Box Jumps (30/24)

2 people may work at a time, 1 rests

The work in each round may be partitioned anyway

Tuesday March 18 "Max Effort OHS"

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

OHS practice

Skill

OHS (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

7 rnds:

7 OHS (95/65)

7 Burpees over the Bar