PR Board/Barbell Club and Mondays WOD

PR BOARD

On the whiteboard by the office you will notice a PR BOARD posted.  Over the next 2 weeks take the time to post your old PR (personal record) for as many lifts as you have in your book.  Beginning July 23 we will start testing our 1 rep max again. 

Barbell Club

This week will be the last week to sign up for the barbell club.  Please see the Front Desk next door if you are interested.  Again, the Barbell Club will focus on the basic Olympic movements (Snatch/Clean & Jerk), will also include lifts meant to help improve those movements, and a short strength based metcon.  The club is meant for those new to CrossFit (to help learn better form) and those that have been at it a while (to help boost PR's). 

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 1 rep @ 60% Squat Clean and 2 Pistols

Metcon

4 rnds:

In 4 minutes,

25 KB Swings (70/55)

100 m Waiter Walk (70/55)

Max Double Unders

Score is Double Unders

Rest 4 mins between rnds

During rest period:

1 min off

2 min plank hold (1 min front, 30 sec L, 30 sec R)

1 min off

Friday 5/24

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

Group Dynamic

Skill

Power Snatch (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Toes 2 Bar (5,5,5,5,5)

Metcon

CrossFit Open WOD 12.2

AMRAP 10:

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

Max Snatch (210/120)

Cash-Out
After 1 minute after failure, perform 50 Doubles & 30 Russian KB Swings (go as heavy as possible)

Monday 4/1

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.  

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

Strict Pullups (5,5,5,5+)

Metcon

100-80-60-40-20

Double Unders

50-40-30-20-10

Push-ups

*Compare to August

Wednesday 3/27

Warm Up

Coaches Choice

Skill

Muscle-up Progression

Metcon

15 Muscle-ups

150 Double Unders

400 m Run

10 Muscle-ups

100 Double Unders

200 m Run

5 Muscle-ups

50 Double Unders

100 m Run

Muscle-up Sub = 3 Pull-ups & 3 Dips

Saturday 3/9/13

Saturday's WOD

CrossFit Open Reminder - Athletes will have until Sunday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline. Please allow yourself sufficient time to enter the scores considering the possibility of a technical error.

Warm Up:

Coach's Choice

Skill:

Set up equipment

Scaling options

Metcon:

"Filthy Fifty"

50 reps of each:

Box Jumps

Jumping Pull-ups

KB Swings (35/25)

Lunges

Knees to Elbows

Push Press (45/33)

Back Extensions

Wallballs (20/14)

Burpees (YEA!!!! Haven't done these in a while)

Double Unders

Monday's WOD

Warm Up

Group Dynamic

Skill

Back Squat (5x60%,3x70%,1x80%,1x90%,1x100%)

Strict Pull ups superset (5,5,5,5,5)

Metcon

AMRAP 12

5 Wall Climbs (only done once)

20 Doubles

10 Box Jumps (24/18)

10 Lunges w/Medball Pressed OH (20/14)

This dude is awesome

Wednesday 2/27

Warm Up:

Group Dynamic

Skill:

Squat Clean clinic

5x3 Squat Clean (60%,70%,80%,90%,100% of goal weight)

Metcon:

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

REST 2 min
Rx'd+(155/110) Rx'd (135/95)

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

Rx'd+(135/95) Rx'd (95/65)

Squat Clean WOD Demo