CrossFit is about making people better

Friday, May 18, 2012

Christie

Workout of the Day

Strength:
Front Squat
5-5-5-5-5
Rest 3 min between sets.  Start light and work up to a 5 rep max

Conditioning:
Front Squat/Toes to Bar Ladder
Do 1 FS & 1 TTB the 1st minute, 2 each the 2nd minute, 3 each the 3rd minute, and so on until you can't complete the full round within the minute.  Pick a weight about 80-90% of your 5 rep max.

Scaling: If your shoulder mobility does not permit racking the bar properly for front squats, come early, spend 15-20 minutes working on shoulder stretches & thoracic mobility, use lighter weights, and make sure you don't blow off the Rest/Recovery/Skill days in the future.  If you can't do Toes to Bar, do Knees to Elbow, if you can't do those, just give your best effort at them.

Reminder: Starting Monday, afternoon class times are 4:30, 5:30, 6:30 & 7:30 pm

Thursday, May 17, 2012

Scene from the 2008 CrossFit Games

Workout of the Day

Strength:
Snatch
2-2-2-2-2-2 resting 2 min between sets.  Do not string together.  Hit one, drop, reset hit the second. Moderate weight throughout.

Conditioning:
4 Rounds for time:
250m row
5 Power Snatch (145/95)
10 Bar facing Burpees
Rest 2 minutes
3 minutes max double unders 

This workout is designed to tax our fittest and strongest athletes.  If you're not there yet, but want to get there, be patient, check your ego, and understand that getting a little better every day is a faster path than trying to jump ahead.

Scaling options:
Reduce weight on Power Snatch to something you can set the bar down and go again immediately for 5 reps for at least the 1st set.  In other words, chose a weight that enables you to keep moving and keep the power output high and the bar gazing/bouncing to a minimum.
If you are still learning good tecnhique on the Power Snatch (almost everyone is), e.g. you can't resist the temptation to pull or jump early, lower the weight and do them from High Hang position or Low Hang position, and next Rest/Recovery/Skill Day make use of the opportunity to work on your O lift technique. Don't go heavy with bad technique then whine about about your back ache and miss the workout tomorrow.
If you cannot do double unders, do max double under attempts. 

Wednesday, May 16, 2012

Marsh on the prowl

Recovery & Technique Day

Stretch, Roll, Massage Ball as needed

15 minutes squat snatch technique practice, stick or light bar.  Beginners practice from high hang position, Intermediate from low hang, Advanced from floor.  If you can't do squat snatch because of shoulder mobility issues, skip this and spend 15 minutes on shoulder mobilization, then try some overhead squats.

Shoulder stuff:
Olympic Lifting Mobility, KStarr
5 Way Shoulder Mobilization, KStarr

15 minutes Handstand practice.  
The Handstand, Greg Glassman
Handstand Drills, Jeff Tucker, CrossFit Journal

Tuesday, May 15, 2012

Nooners

Workout of the Day

Strength:
Clean & Jerk
Work up to a heavy single, approximately 90-95% capacity.  12 minutes.

Conditioning:
4 Rounds For Time:
21 Wall Balls (20/14)
15 Pull Ups
9 Handstand Push-Ups
Rest 5 minutes, then
3 Rounds
1 min work/1 min rest, max meters on Watt Bike or Rower 

 

Monday, May 14, 2012

Saturday Fun

Workout of the Day

Strength:
Deadlift
2-2-2-2-2-2-2
Rest 60 seconds between sets, moderate weight (60% 1RM), focus on form and speed

Conditioning:
5 Muscle-Ups
10 Deadlift (245#/170#)
15 GHD Sit-Ups
50m Sprint  
5 Muscle-Ups
10 Deadlift (245#/170#)
15 GHD Sit-Ups
100m Sprint
5 Muscle-Ups
10 Deadlift (245#/170#)
15 GHD Sit-Ups
150m Sprint
5 Muscle-Ups
10 Deadlift (245#/170#)
15 GHD Sit-Ups
200m Sprint 

(Experienced members should do deadlifts from deficit, standing on thick 20kg or 25 kg plates)

Saturday, May 12, 2012

What's wrong with this picture?

Workout of the Day

Strength:
In 15 minutes find your 1 rep max Push Press.  This is your 100% max for today.

Conditioning:
20 minute AMRAP
Either by yourself or in teams of 2 or 3:
2 rope climb
6 Burpee box jumps (24”/20”)
80 yard (40 out and back) prowler push with 40/20 kg
For burpee box jumps you can jump up on top of box or over box but you have to get to opposite side to end each rep.

If you do this as a team you start everyone on one of the stations and rotate through til the 20 min is up. You cannot move to next station til person in front of you is off (and no passing). Team or individual score is total number of full rounds plus total extra reps on uncompleted stations in last round.

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Friday, May 11, 2012

Sharing out some of Leah's swag

Workout of the Day

Strength:
In 15 minutes work up to a heavy 3 rep Thruster, approximately 90-95% of your max for today.

Conditioning:
4 Rounds
500m Row
40 Double Unders (sub is 20 Double Under attempts)
Rest 3 minutes between rounds

Post total time for workout. 

"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

 

Thursday, May 10, 2012

Richard

Workout of the Day

Strength:
1 15 minutes work up to a heavy set of 3 Hang Squat Snatch, aproximately 90% of your capacity today.

Conditioning:
"Randy" 

75 Power Snatch (from the ground, 75#/55#)

Wednesday, May 9, 2012

Basic Skills with Vas: handstands

Workout of the Day

4 Rounds

12 Broad Jumps (5' min)
24 OH Walking Lunge steps (32/25)
12 Chest To Bar Pull-ups
24 Weighted Hip Extensions (35/25)

Rest 1 min between rounds.  Post total time. 

New sponsor for our Games Team: Titin

 

Tuesday, May 8, 2012

Lauren

Workout of the Day

Strength:
For 10 minutes, every minute on the minute one Clean & Jerk, increasing weight each time

Conditioning:
5 Rounds
400m Run
10 Hang Power Clean (135#/95#) 

Shabazz Muhammad: Top Basketball Prospect, CrossFitter