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Monday 6-1-2014

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This week is going to be a little bit lighter since we're going to be maxing out on Saturday! So try not to fry yourselves on any regular CrossFit WODs on our off days. A) Hang snatch (mid-thigh) - 4x2 - pick a moderate weight and maintain for all 4 sets Power clean and jerk - 4x2, see above B) Back squat - EMOM for 6 minutes - 4 fast reps at 65% C1) GHD back extensions - 3x15 C2) 3-touch med ball sit-ups - 20#/14# - 3x10 Ideally, alternate between the two to share the GHD love

Saturday 5.31.14

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"Event 6" 50 Calorie Row 50 Box Jump Overs 24/18" 50 Deadlifts 180/120 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 20/14 50 Deadlifts 180/120 50 Box Jump Overs 24/18 50 Calorie Row 21 minute cap Rich Froning - 20:29, Scott Panchik 20:53, Click here for the rules of the workout Program Notes: Sunday marks the last day of this 9 week training cycle, with that being said we will be moving onto a transition week, then into the next 9 week cycle from there. The strength work next week will be percentage based and the wods will reflect a "Deload" week. These will not be workouts intending to wreck you. I shouldn't have to explain the importance of an occasional deload week. Google it. Next week, your focus should be on healing up any nagging injuries you may have incurred in training to get ready for the next 9 week cycle.  Come in next week, get your sweat on, and be ready to hit it hard again and set PR's on June 9th. With THAT being said. Regionals is over and we like to give people a taste of some of these workouts at their own ability level. This is an aggressive Crossfit Regionals wod to wrap up the 9 weeks. Scaling is terribly important with this. I am going to address the movement scaling and notes individually below. Read them and come in with a game plan. Calorie Row: Not much said for scaling here, just focus on breathing and pacing Box Jump Overs: Choose a height that you have no doubt in your mind that you can jump on to while fatigued. Don't choose something high for the sake of Rxing the wod. Be careful on the back end of the BJO jumping off, I'd rather see a carefully paced step down in place of ruining your achilles. Deadlifts: This is a beauty contest, if 180/120 is higher than 50% of your 1rm, you may want to consider scaling into the 40-55% range. This is a lot of pulling volume, we want to get solid deadlifts and choose a weight that is pretty until the last rep. I don't want to see you still grinding deadlifts out at the 18 minute mark. Wall Balls: Hit the target, keep yourself honest, keep your depth honest, do some squat mobility the night before. If you have issues going below parallel...just don't. Never force a range of motion for sake of the Rx'd. Ring Dips: If you can't demonstrate smooth ring dips with a neutral ring position, you are not doing ring dips. Period. Don't argue. No bands today, its either ring dips or push ups. Doing ring dips with poor shoulder positioning is the quickest way to mess your shoulders up.  

Saturday 5-31-2014

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Today is my last day at my current job, so to celebrate we are going to lift heavy things! Yay! A) Clean and jerk - 2x1 @ 80, 85, 90% of last C&J from 1week ago B) Front squat - 3x5 (increase from 2 weeks ago, explode out of the bottom) C1) Good mornings 5x5 C2) Accumulate 50 evil wheels, 50 side plank touches w/ 3sec hold at top

Friday, 05.30.14

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[youtube=http://www.youtube.com/watch?v=4vMfnXIMR_8]

Remember that we as human are capable of some amazing things. Never sell yourself short on what you think that you can do.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout

Collegiate

Power Clean 3 @ 70%, 3 @ 75%, 3×3 @ 80% of 1 RM

Conditioning

Complete 6 rounds for time: 55/35lbs KB power snatch RT – 5 reps KB Single Arm Overhead Carry RT – 20 yards 30″ burpee box jumps – 5 reps 55/35lbs KB power snatch LT – 5 reps KB Single Arm Overhead Carry LT - 20 yards 30″ burpee box jumps – 5 reps

Friday 5.30.14

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[vc_row][vc_column width="1/1"][container][text_output]Spend a lot of time in the office? check out some of these talks about posture and using a standing desk! Deskbound - google with kelly starrett standing at work - Marks daily apple 15 tips for standup workstation users - marks daily apple[/text_output][/container][line][/vc_column][/vc_row][vc_row][vc_column][text_output]A. Power Snatch Balance - Work to a heavy single 3 second pause in the catch, 1 second pause at the top. B. 3 Rounds NFT Weighted Strict Pull Ups 1.1.1.1.1, rest 10 seconds between singles 20-40 second handstand hold 30-50 double unders Notes: Pull ups are: Hard single, rest 10 seconds, hard single, rest 10 seconds...etc. Find a scaling that is HARD for a single and try to keep that up Handstand hold must be done in a wall walk method[/text_output][/vc_column][/vc_row]

Thursday, 05.29.14

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Screen Shot 2014-05-28 at 9.28.42 PM

Some new CFFB swag coming soon!

Amateur

Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Bench 5 RM, 1 x max reps @ 80% of 5 RM

Conditioning

On the minute Complete 3 Front Squats and one (1) 30 yards Suicide Sprint on the minute for 10 minutes. *Front Squat use 65% of most recent back squat 1 RM *For suicide run, sprint 5 yards, back peddle 5 yards, sprint 10 yards, back peddle 10 yards.