Monthly Archives: September 2015

Day 17: Wednesday, September 30

PREPARATION:

  • 30 Jumping Jacks
  • 20 Bounding Jumps (in place)
  • 10 HIndu Push Ups
  • try the plank shown in video

STRENGTH:

  • 1 set of 8 reps of Squats @ 40% of your Training Max (90% of Max)
  • 1 set of 6 reps of Squats @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 + reps @ 85%

Met-Con WOD:

  • 20 Sumo Deadlift HighPulls 65/45
  • Run to Ball Diamond cement block shack and back
  • 20 Burpees
  • 1 set of stairs to the top floor
  • 20 Push Press 65/45
  • Run to Ball Diamond cement block shack and back
  • 20 Pull Ups
  • 1 set of stairs to the top floor
  • 20 KB Snatches (10 L/10R)
  • Run to Ball Diamond cement block shack and back
  • 20 Wall Ball
  • 1 set of stairs to the top floor
  • 20 Thrusters 65/45
  • Run to Ball Diamond cement block shack and back
  • 20 Zercher Squats 65/45
  • 1 set of stairs to the top floor

Day 16: Tuesday, September 29

PREPARATION:

  • 2 laps of the halls
  • Backward Lunge Walk for 20 steps
  • Skipping Arm Circle Forwards and then Backwards

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% (plus 5 pounds)

Met-Con WOD:

“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 95/45 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats

FINISHER:

  • try the following exercises:

Day 15: Monday, September 28

PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

Today we will begin our Wendler 5/3/1 program for Strength!!

Based on 90% of your 1 rep Max from last Monday

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85%

Met-Con WOD

With a partner complete the following for time:

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 SIt Ups
  • 50 Push Ups
  • 40 Pull Ups
  • 30 Hollow Rocks
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks

Day 14: Friday, September 25

Testing Items:

  • Complete a 1 rep Deadlift max
  • Complete whatever tests you have not completed

Finish the one you did not get done yesterday…

  • complete ONLY ONE of the following:

“1/2 Cindy” 

AMRAP in 10 minutes of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air squats

OR

“CrossFit Baseline”:

Complete the following in this order only as fast as possible:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Press
  • 10 Pull Ups

Thursday, September 24 Gym Open @ 6:15am

TESTING ITEMS:

  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press

and then:

  • complete ONLY ONE of the following:

“1/2 Cindy” 

AMRAP in 10 minutes of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air squats

OR

“CrossFit Baseline”:

Complete the following in this order only as fast as possible:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Press
  • 10 Pull Ups

Day 12: Wednesday, September 23

PREPARATION:

  • run the Canoe Club Loop

TESTING ITEMS:

  • establish a 1 rep Max Front or Back Squat (or both)
  • perform as many Burpees as you can in one minute
  • finish one of the Ski Erg, Row or Airdyne tests that you did not finish

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with KB
  • 9 Goblet Squats
  • 12 Deadlifts 115/65
  • in the time remaining perform Air Squats
  • rest while your partner goes

Day 11: Tuesday, September 22

What you Do Matters

TESTING ITEMS:

  • establish a 1 rep Max Clean 
  • perform as many full range Push Ups as you can in a row 
  • perform either the 1000m Row, 2 min Airdyne Challenge, or the 2 min Ski Erg Challenge

Met-Con WOD:

10-1 Thrusters and KB Swings

Keep Thrusters and KB light – weights will be provided

  • 10 Thrusters
  • Rest 1 minute
  • 9 Thrusters 
  • Rest 1 minute
  • and so forth down to 1 Thruster
  • Rest 1 minute
  • 10 KB Swings
  • Rest 30 seconds
  • 9 KB Swings
  • Rest 30 seconds
  • and so forth down to 1 KB Swing

Day 10: Monday, September 21 TESTING WEEK

Image result for crossfit testing week

This week we will be assessing our performance levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and provide us with a Benchmark from which we can progress

TESTING:

  • take 20 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You  do 15 DL; your partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press

Day 9: Friday, September 18

PREPARATION:

15-10-5 of the following:

  • Good Mornings
  • Shoulder Dislocates
  • Heaving Snatch Balance

SKILL/STRENGTH:

  • Deadlifts

  • Bear Complex
  • Lunge in Front Rack/Back rack/Overhead

Met-Con WOD:

  • 5 Bear Complex @ 65/35
  • Run to first orange cone on first corner of Ball Diamond and back
  • 20 Wall Balls
  • 20 Lunge Steps in Front Rack @ 65/35 65/35
  • 4 Bear Complex @ 65/35
  • Run to second orange cone Ball Diamond and back
  • 15 Wall Balls
  • 15 Lunge Steps in Back rack @ 65/35
  • 3 Bear Complex @ 65/35
  • Run to third orange cone on Ball Diamond and back
  • 10 Wall Balls
  • 2 Bear Complex @ 65/35
  • Run to fourth orange cone on Ball Diamond and back
  • 5 Wall Balls
  • 5 Lunge Steps in Overhead Rack with 65/35
  • 1 Bear Complex @ 65/35

Day 8: Thursday, September 17

Let’s remember why we are getting up so early...

Training with Integrity (from a post by Alissa Ackerman Tabata Times)

“Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself?”

“Training with integrity means being consistently asking the best of yourself. Never getting complacent. Executing proper form with light weights and with heavy weights. Focusing on quality over quantity. I don’t care that you can do 100 reps of whatever weight with terrible form. You don’t look like a badass. And you won’t look like a badass in rehab either. Not only should bad reps not count, but they also have the potential to damage your body. Training with integrity often involves no-repping yourself as part of a commitment to quality. Especially when no one else is watching. “

SKILLS:

We will practice all of these moves together under Coach’s instruction. Work in a group of 2.

  • Hang Power Cleans
  • Power Cleans
  • Pendlay Rows
  • Hollow Rocks
  • Overhead Squats

Met-Con WOD:

May be done partner style. I will provide options:)

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Push Press 65/45
  • 10 Box Jumps (or Step Up/Downs)
  • 15 Hollow Rocks

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Power Cleans 65/45 (35/15)
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 35/15 (or PVC pipe)

Run the St. Mary’s Loop when you are done