Friday February 7

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

"THE CHIEF"

5 rnds of AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

*each rnd begins where the previous left off

Thursday February 6 "Max Squat Snatch"

The Burgener Warm-Up

This warm-up helps train the SECOND and THIRD pulls of the snatch.  Repetition of these 6 sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.  I recommend incorporating the Burgener Warm-Up to your daily routine when coming in, regardless of the workout.  

Warm Up

Burgener (using PVC or dowel):

Down & Up

Elbows High & Outside

Muscle Snatch

Snatch Land

Snatch Drop

Hang Power Snatch

Skill

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

Metcon

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

(95/65)

EMOM do 4 Push-ups

Compare to 030413

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.

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