Tuesday WOD 131231

Yep you guessed it... more CF practice today. Clean & Jerks, DUs, and box jumps. Figured I'd make make box jumps a challenge today. Max the height out. Also you'll note the Metcon keeps within our 12 minute target. Remember all positive adaptations come through intensity. Intensity is incredibly hard to maintain past 8 minutes, much less out past 12. Anything past that is just a ton of reps. A ton of reps means you get sore and your body breaks down. When you start to break down, we stop making positive gains and start to lose the strength gains we’ve already made. Not to mention, general muscular fatigue/soreness detracts from your ability to perform high level movements. 


Warmup
50 wall balls 20#

Oly
1) 10 min. to establish a 2RM Clean (hi-hang) + 1 Jerk
    (both Cleans UB, then one Jerk).
2) EMOM for 5:00: 
    2 hi-hang cleans + 1 Jerk @ 85% of max from #1.

Strength/Skill
1a) 3X5 Strict + ME UB Kipping Deficit HSPU 4″
     – rest 90 sec.
1b) 3X5 Max Height Box Jumps – rest 90 sec.

Conditioning
12 minute AMRAP of:
  100 Double-Unders
  20 box jumps
  20 Power Clean & Push Jerks 115/95#
  75 Double-Unders
  20 box jumps
  15 Power Clean & Push Jerks 135/115#
  50 Double-Unders
  20 box jumps
  10 Power Clean & Push Jerks 155/135#

HSPU Progression

Monday WOD 131230

Remember we'll continue to program movements to prepare for the Crossfit Open competition coming up in 10 weeks as well as continue practicing our olympic movements.

You may need to split the Oly section up into a seperate workout in order to fit everything in over lunch.

Warmup
mobility
400m run
2 rounds
  10 burpees
  10 air squats
thacker warmup for snatch prep

Oly
1) 10 minutes to establish a 2RM snatch
    (from high-hang position)
2) EMOM for 5:00
    2 snatches from high-hang @85% of max from #1

** EMOM - Every Minute on the Minute


Strength/Skill
1a) 3xME UB TTB - rest 90secs
1b) 3x20 (steps) front rack walking lunges - heaviest possible (start with 125#)
     (sub DB or KB goblet lunges) 

** remember to treat 1a and 1b as a set


Conditioning
For time:
  30 OHS 75/45#
  30 Bar-Facing Burpees
  20 OHS 105/75#
  20 Bar-Facing Burpees
  10 OHS 135/95#
  10 Bar-Facing Burpees
  10 Muscle-Ups (sub bar muscle-ups)


Thacker Warmup

Bar Facing Burpees

Sport, Play and Maintenance over the Holidays 131227

Don't forget the importance of sport and play on "off days" while crossfitting. We have high intensity days and heavy days during our training. It's important to give your CNS a break but to continue moving. Over the holidays our family spent some time while in the Carolinas skiing up around Boone and just spending quality time together. 

Here are a couple of things you can do to work aerobic restoration and mobility:

Aerobic Restoration:
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

• basketball (just keep it moving... a game of 21)
• Swim or Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
• AirDyne (keep the pace conversational and relaxed)
• Cycling (get outdoors and enjoy the scenery as you ride)
• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance:   http://www.mobilitywod.com/
Kelly Starrett - San Francisco Crossfit

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Beat the Kids to the Tree WOD 131225

So if you just absolutely feel the need to get one in today... After Santa leaves and before the kids crash the tree would be the optimal time to do so. No explanation there... you all know why. I know this will be o-dark thirty for those with young ones and for those of us with teenagers, well you remember those days we just had to sleep in til one of our younger cousins jumped up on the bed and sat on our heads. So the parents of teenegers have a little more time.

Warmup

get out of bed

do... whatever you do to prep your body

Conditioning

800m run

5 rounds for time

  10 pushups

  20 situps

  30 air squats

800m run

Notes: yep you guessed it... sort of a half Murph without the pullups ;) Just a quick preview of things to come for the new year. Have fun on this one. Get your blood pumping and your mind in the right place to enjoy time with family.

Merry Christmas!!!

12 Days of Christmas WOD 131223

Gean is coercing (guilting) some of us to do 2 WODs today... 

Warm-up

Stretch

Run 400m

2 rounds of:

   1 Deadlift

   1 shoulder press

   1 front squat

   2 Toes-to-Bar

   2 Hanging Power Clean (HPC)

   2 Jerk

   2 Box Jump

   2 KBS

   2 Sit ups

   2 Pull ups

   2 Squats

WOD

4 rounds of:

   1 Deadlift 225#

   2 Shoulder press 135#

   3 Front Squat 135#

   4 Toes-to-Bar (TTB)

   5 Hanging Power Clean (HPC) 135#

   6 Jerk 135#

   7 Box Jump

   8 Kettle Bell Swing (KBS)

   9 Sit ups

   10 Pull ups

   11 Squats

   .12 mile run (~200m)

Notes:

Odd rounds performed 1..12

Even rounds performed 12..1

   Round 1: 1 Deadlift, 2 Shoulder Press, … , .12 mile run

   Round 2: .12 ile run, 11 Squats, ... , 1 Deadlift

   Round 3: 1 Deadlift, 2 Shoulder Press, … , .12 mile run

   Round 4: .12 ile run, 11 Squats, ... , 1 Deadlift

WOD 131223

Looks like Outlaw is starting a new cycle preparing for the Crossfit Open -- thus the 2014 Crossfit Games Season is officially started for those of us planning on competing this year. I highly encourage it for athletes at any level. Over the next ten weeks we will basically be in pre-season mode. This, just like a football or basketball team in pre-season, will involve much more actually playing the sport (think scrimmaging), especially in relation to the Open style workouts.

The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.

Warmup

mobility
400m run
2 rounds
  10 KBS (1 sec hold at the top)
  5 HSPU
  3 bar muscle-ups
pvc shoulder mobility / Burgener warmup

Oly

1) 15 minutes to establish a max 2-position snatch (high hang, floor)
2) Every 45secs for 3 minutes: 2-position snatch (high, floor) @85% of max from #1

Strength/Skill

1) 3X3/6 FS/BS @ 85% (of 1RM FS)
2a) 3xME unbroken C2B pull-ups, rest 60secs
2b) 3x20 (steps) OH walking lunge 45/25# plate, rest 60secs

** remember to treat (2a) and (2b) above as a set that is performed 3 times

Conditioning

5 rounds for time
  15 burpees (as fast as possible)
  20 unbroken wall-balls 20/14# ball**
  rest 1:00 in between each round

** can sub db thrusters with 25# dumbells for wallballs

WOD 131220

Warmup
mobility work
400m run
2 rounds
  10 KBS
  10 box jumps
  10 burpees
  10 thrusters


Conditioning
Hero WOD - "Whitten"

5 rounds for time of:
  22 Kettlebell swings, 70/55#
  22 Box jump, 24 inch box
  Run 400 meters
  22 Burpees
  22 Wall ball shots, 20 pound ball

Notes:

1.  Sub wall ball shots with dumbbell thrusters

2.  Adjust KBS weight as needed

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

http://www.crossfit.com/mt-archive2/007310.html

One of our own, Gean, served in AFGN with his sister, CPT Sarah Whitten, who is also in the 82^nd Airborne.  She was a good Soldier and hooked him up with a Gator before she was redeployed back to the States.  She also does CrossFit, including this WOD named after her brother.  The area he was killed in was very close to where Gean was during his deployment.  It is the exact same area she was serving as a company commander during her deployment. Her unit lost two Soldiers around a week after they got to AFGN while he was there in 2012.


Post Whitten effect...

WOD 131219

Warmup
overhead mobility with bands
50 wall balls 20#
work up to C&J working weight

Oly
a. 3 Position Clean (Floor, Hang, Hip) + 1 Jerk 
    3x(3+1) @ 75% – rest as needed
b. Clean & Jerk: 1x1@80%, 1x1@85, 2x1@90%  –  rest 90 secs

Strength
a1. 3x8 Good Mornings - heavy
a2. 3x5 strict OH press – heaviest possible, rest 60 sec.
b.   Push Press + Push Jerk + Split Jerk
      3x(2+2+2) – heaviest possible, rest 60 sec

WOD 131218

Warmup

mobility

400m run

2 rounds

  10 pushups

  10 thrusters 25#

Conditioning

For time:

buy in - 50 double unders

10-9-8-7-6-5-4-3-2-1 reps of

  bench press bodyweight

  box jumps

  situps

cash out - 1600m run

How To Do Double Unders for CrossFit - Technique WOD

Fitness WOD 131217

Warm-Up:

Run 400m

Bear crawl - 2 lengths

Crab walk – 2 lengths

10 thrusters with 20#

10 squats

10 thrusters with 30#

10 squats

WOD:

For time:
   10-9-8-7-6-5-4-3-2-1
   Chest-to-bar Pullups

   Dumbbell Burpees

   Dumbbell Bear Crawl 35′ between each set

WOD 131217

Warmup
400m run
20 KBS - light weight, really stretch at top
50 wall balls 20#

Strength
a. Snatch Balance + 2 OHS:   
    5x(1+2)@80%
b. Power Snatch + Snatch Push Press + OHS: 
    3x(2+2+2)@80%
c. Snatch Deadlift + Snatch High Pulls from hang:
    3x(2+2) @ 125% of snatch
    up to sternum height – rest 60 sec

Accessory
4 rounds, not for time:
  10 OH squat 115/75#
  10 close grip press 155/125#
  10 db pull-overs 65/45#

CrossFit HQ - Snatch Balance

WOD 131216

Warmup
400m run
2 rounds
 10 KBS
 10 pullups
pvc shoulder mobility / Burgener warmup
work up to snatch weight

Oly
Snatch: 1X2@75%, 1X1@80%, 1X1@90%, 3X1@95%,1X2@80%, 1X1@85%, 1X1@90% 

Strength
a1. 4X2/4 FS/BS @ 80% (of 1RM FS)
a2. 4x5 weighted strict C2B pullups

Conditioning
"Framanda"
3 rounds for time of: 
  21-15-9 reps thrusters 95/65#
  9-7-5 reps bar muscle ups **

** sub 3 pullups + 3 dips for muscle ups

CrossFit - "Teaching The Snatch" with Josh Everett

Coach Mike Burgener Teaches the Snatch