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

Tuesday January 21 "Week 3 Bench Press"

This is the last lift for this phase of 5/3/1 Wendler.  On Thursday we will begin testing our 1 rep maxes.  Each lift will be seen 2 or 3 times, so it is very important to try and make it at least once to each lift.  We will test: Back Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Jerk, Power Snatch, Squat Snatch, Power Clean, Squat Clean, Clean & Jerk, Bench Press, and Deadlift.

Warm Up

Dynamic Warm-up

Skill

Bench Press (5@55,5@65,5@75,3@85, 1+@95)

Metcon

"German Screwdriver"

15-12-9

Thrusters (115/75)

Box Jumps

HR Burpees over Bar

Penalty - Every drop on Thrusters = 1 Bear Crawl length

Wednesday June 12

Warm Up

Dynamic Warm-up

4 sets (not for time):

Plank from Rings (60-90 seconds)

5 Turkish Get-ups (build to heavy)

Skill

1 mile Run Time Trial

*Compare to May

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

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

Tuesday 5/21

Warm Up

Dynamic Warm-up

Skill

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

Metcon

In teams of 2, perform:

750 meter Row while 215/145 is held in Front Rack

50 Burpees while 135/95 is held Overhead

50 Thrusters (95/65) while holding a dip

Monday 5/6

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

Greg Glass

REMINDER - WE ARE NOW OFFERING A 4:30 CLASS ON MONDAYS

Warm Up

Group Dynamic

15-12-9

GHD Sit-ups

Ring Dip Hold or Parallette Dip Hold (15 secs, 12 sec, 9 sec)

Skill

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

Metcon

2 sets, max reps in 30 seconds:

Hang Power Snatch

Toes to Bar

Hang Power Clean 

Plank Hold

Thrusters

Rest 30 secs between each mov't

M-95, F-65

Rx'd+ M-135, F-95

Monday 3/11/13

We are still in our 1 rep max effort month.  If you have missed any lifts so far, please make an attempt to try and make them up before moving onto our new lifting program in April.  Below you can find a great site about how to mentally prepare for a max effort lift.

How to Mentally Prepare for a Max Lift

Warm Up

Group Dynamic

Skill

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

Metcon

3 rnds:

24 Straight Leg Deadlift (65/45)

12 Shoulder Press (65/45)

Immediately After (not for time):

3 rnds:

1 min Weighted Plank Hold

:30 sec Handstand Hold

Tuesday's WOD

CrossFit Open

The first CrossFit Open WOD will be announced Wednesday evening at 8pm.  We will be validating scores for the CrossFit Open during all class times Thursday.  We will also add a 6:30pm class Friday nights for those signed up for the Open that cannot make it on Thursday.  If both of these days do not work, let a coach know and we can work something out.

For those of you that have still not signed up (we are up to 30!), there is still some time.  Here are a few reasons to sign up:

1. To push yourself even more than normal
2. To compare yourself to the world
3. To test yourself...you may even surprise yourself

Warm Up:

Coach's Choice

Skill:

*Every 30 seconds for 5 minutes do 2 reps OHS @ 50% of your 1 rep max

*Scaling options from trainer

Metcon:

(95/65)

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

Every minute on the minute (EMOM) do 4 Push-ups

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)

Tuesday's WOD

Warm Up:

Group Dynamic

Skill:

*Every 30 seconds for 5 minutes do 2 Hang Power Snatch @ 50% of your 1 rep max

*Scaling options from trainer

Metcon:

30-20-10

Burpees

Thrusters (95/65) Rx'd+(115/80)

Box Jumps (24/18)