Wednesday February 5

Warm Up

Dynamic Warm-up

Skill

OHS Technique

Metcon

In teams of 4:

Each member must complete 1 Suicide Run, then

100 Overhead Squats (95/65)

Suicide Run

100 Pull-ups

Suicide Run

100 Burpees

Suicide Run

100 KB Swings (70/55)

Suicide Run

100 SDHP (95/65)

Suicide Run

*One person per team works at a time

Thursday July 18 "Badger"

Warm Up

Dynamic Warmup

Skill

Movement Demo

Metcon

"BADGER"

3 rnds:

30 Squat Clean (95/65)

30 Pull-ups

800 m Run

Thursday 5/23

Warm Up

Coaches Choice

Skill

Every 30 seconds for 5 minutes perform 1 Split Jerk @ 60% 1 RM & 2 Pistols

Metcon

3 rnds:

15 Pull-ups

15 Thrusters (95/65)

REST 3 MINS

3 rnds:

15 Over the Bar Burpees

15 Pull-ups

Friday 5/3

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.

Additionally, the sign-up for the Team WOD on Saturday is on the door in the gym.  Please sign up by Friday.  You are more than welcome to bring somebody if they have CrossFit experience.  Just put their name on the sheet and give me idea of their skill level so the teams can be as equal as possible.  The WOD's will begin at 9 am and should be done by 11.

Warm Up

Coaches Choice

Movement Prep

Skill

Power Clean (5@55,5@65,5@75,5+@85)

Metcon

"Cindy"

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

IF YOU WOULD LIKE AN EXCEL SPREADSHEET TO HELP TRACK THE WENDLER PROGRAM, PLEASE REPSPOND TO THE COMMENT SECTION WITH YOUR EMAIL ADDRESS.

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

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

Sunday Painstorm

A few people will be doing a Painstorm Sunday morning at 8:30.  Come out and join in.

History of the Painstorm

The first Painstorm was a gathering of some of the UK CrossFitters.  Given that some of them traveled up to 6 hours (by bus) for the meeting, no one felt like doing "Fran" and calling it a day.  So the first Painstorm was something like warm up one round of Helen, followed by a typical CF WOD, followed by Secret Service Snatch test, and of course partying afterward.

The Painstorm soon evolved into a monthly competition between CrossFit London, CrossFit Central Scotland, some displaced US military, and the group from Brand X.  They take turns creating the Painstorms.  They tend to be long efforts (as you are well aware).  Weights and reps can always be scaled, so everyone can join in on the fun.

Sunday's Painstorm (from June 2006)

800 m Run

50 Box Jumps

400 m Run

25 Push Press (95/65)

200 m Run

12 HSPU

400 m Run

25 Pullups

800 m Run

50 Burpee Broad Jumps

400 m Run

25 KB Swings (55/35)

200 m Run

12 Thrusters (95/65)

400 m Run

25 Hang Power Clean (95/65)

800 m Run

50 Hang Power Snatch (65/45)

Max out March

Max out March

March begins our month to test our current max effort lifts.  These efforts will set us up for a new lifting cycle beginning in April.  If you should happen to miss a lift this month, please do your best to make it up another day, or come in on Sunday.  

A few point to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) - “Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang!

Warm Up

Coach Choice

Skill

Shoulder Press (5x60%,3x70%,3x80%,1x90%,1x100%)

Metcon
800 m Run
6 rnds:
10 Wallballs (20/14)
10 Pull Ups
800 m Run