Monthly Archives: December 2015

Day 70: Friday, December 18

Such a treat to have Gord Daviau, Tess Hammy and Craig Halonen in the house today:)

PREPARATION:

3 rounds of:

  • 130m Row
  • 10 Sit Ups
  • 10 Push Ups

 

STRENGTH/MET-CON WOD:

PART A>

“•COW#34• Complex of the Week”

This will definitely punch you in the throat if you really go for it! Make sure you push harder than you think you can.

 EMOM for 10 minutes of:

  • 4 Hang Power Cleans
  • 2 Shoulder-to-Overhead
  • 1 Clean & Jerk

<THEN>

PART B>

Complete, using your heaviest weight from Part A, AFAP:

  • 20 Deadlifts
  • 200m Sprint
  • 10 Deadlifts
  • 200m Sprint

courtesy Travis County Strength

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Day 69: Thursday, December 17

PREPARATION:

  • run 1 lap
  • side shuffle both ways 
  • 20 Jumping Jacks
  • 20 Mountain Climbers
  • 10 Single-leg Deadlifts with KB

STRENGTH:

  • built into the Met-Con

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

Power Cleans with at least 115 for lads and 65 for gals

Pushh Press with at least 95 lbs for lads and 55 lbs for ladies

Thrusters with at least 65 lbs for lads and 45 lbs for ladies

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4 Jumping Pull-ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

Notes:

  • you may do regular Cleans
  • you may choose regular Pull Ups
  • you may opt for Knees to Elbows

 

 

Day 68: Wednesday,December 16

 

PREPARATION:

  • Burgener Warm Up

STRENGTH:

“SUPER TOTAL”

  • we will be borrowing an idea from CrossFit Connection 
  • You will have 3 attempts at each lift
  • the order is: Snatch, Clean and Jerk, Back Squat, Bench, Deadlift, and Press
  • Lifts must be done properly and safely as always
  • Full depth, lockout, and control must be clearly demonstrated for a lift to be counted
  • Best lift in each category; Best Total; and Best Total divided by Bodyweight will be crowned

Day 67: Tuesday, December 15

PREPARATION:

  •  30 second each person in middle  – Medicine Ball action from 3:28 on video

  • 8 reps of Medicine Ball drill action from 3:48 on video

STRENGTH:

Cleans @ 75 to 80% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

5 rounds for time:

  • 10 Double Unders
  • 9 Hand Release Push Ups
  • 8 V-Ups
  • 7 KB Snatch (right then left)
  • 6 Front Rack Lunges @ 95/55
  • 5 Slam Balls
  • 4 Seated Rack Press (sit down; feet straight out; barbell on back; press)
  • 3 Weighted Pull Ups
  • 2 Goblet Squats (heavier than you have ever tried)
  • 1 Burpee Box Jump

 

Day 66: Monday, December 13

Coach Kelly Snatch-grip Dealdifting

  • we will be borrowing an idea from CrossFit Connection on Wednesday as we go for a SUPER TOTAL
  • You will have 3 attempts at each lift
  • the order is: Snatch, Clean and Jerk, Back Squat, Bench, Deadlift, and Press

 

PREPARATION:

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-plate-shoulder-rocks

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-bench-stretch-single-arm-raises

 

STRENGTH:

  • Normally, we would do a de-load session, but today we ware going to do something different…

Bench Press @ 75% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

then:

  • 3 sets of 12 reps of Pendlay Rows

Met-Con WOD:

EMOM of the following: for 12 minutes

  • even minutes: 20 Sit Ups
  • odd minutes: 20 KB Swings

4 minutes REST

then

  • 5 rounds of the following complex (not for time) @ 75% of your Push Press Max (increase weight each round if you can)

REST  2 minutes between sets

  • 1 Power Clean
  • 1 Jerk
  • 2 Squat Cleans
  • 2 Jerks

 

Day 65: Friday, December 11

PREPARATION:

Work with a partner or two and take your time to get these right.

https://www.powermonkeyfitness.com/videos/standing-straddle-stretch-w-weight

https://www.powermonkeyfitness.com/videos/pancake-dislocates-band

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% of your new Training Max
  • 1 set of 3 reps @ 90% 
  • 1 set of 1 + reps @ 95% 

Met-Con WOD:

“CrossFit CPHS Challenge”:

This challenge is for TOTAL REPS. If you complete each couplet in under 3 minutes, you move to the next couplet right away. TIME will also be a factor. Everyone must get through the first 3 couplets. After that, you must earn the right to advance.

3 minute time cap for each couplet:

Couplet 1

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

Couplet 2

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

Couplet 3

4 rounds of:

  • 6 Thrusters @ 65/45
  • 6 Pull Ups

Couplet 4

4 rounds of:

  • 4 Power Clean @ 115/65 (scaled will be @ 60%)
  • 4 Handstand Push Ups 

Couplet 5

4 rounds of:

  • 2 Power Snatches @ 95/45
  • 2 Muscle Ups (Bar or Rings)

(This challenge is based on a design by CrossFit Queen Street)

 

 

Day 64: Thursday, December 10 Gym Open @ 6:15am

PREPARATION:

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% of your new Training Max
  • 1 set of 3 reps @ 90% 
  • 1 set of 1 + reps @ 95% 

Met-Con WOD:

“Big Clean Complex”
6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

 

Day 63: Wednesday, December 9

Action Jackson at the CrossFit Closer event. Coach Kelly judges in the background:)

 

PREPARATION:

Complete 10 reps of two of the activities shown:

STRENGTH:

  • 1 set of 8 reps of Squats @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% of your new Training Max
  • 1 set of 3 reps @ 90% 
  • 1 set of 1 + reps @ 95% 

Met-Con WOD: 

This workout is done in teams of two with only one person working at a time:

  • 4 minutes to complete 50 Thrusters @ 65/45
  • use the balance of the time to complete Clean and Jerks @ same weight

REST 2 minutes

  • 4 minutes to complete 70 Goblet Squats
  • use the balance of the time to continue adding to Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 90 Push Ups
  • use the balance of the time to continue adding to the Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 110 Sit Ups
  • use the balance of the time to complete your total number of Clean and Jerks

 

 

 

Day 62: Tuesday, December 8

http://www.crossfitinvictus.com/blog/common-handstand-problems/

PREPARATION:

  • 3 activities from yesterday’s video

STRENGTH:

  • 1 set of 8 reps of Cleans @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% plus 5 pounds
  • 1 set of 3 reps @ 90% plus 5 pounds
  • 1 set of 1 + reps @ 95% plus 5 pounds

Met-Con WOD:


5 Rounds of:

  • 4 Handstand Pushups
  • 8 Front Squats  @95/55
  • 12 Burpees
  • 16 Kettlebell Swings 
  • 20 Wallball Shots 

FINISHER:

  • 1oo Flutter Kicks
  • 2 laps of the halls with Waiter’s Walk

Day 61: Monday, December 7

 

PREPARATION:

  • we will use 3 activities from this …

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% plus 5 pounds
  • 1 set of 3 reps @ 90% plus 5 pounds
  • 1 set of 1 + reps @ 95% plus 5 pounds

then:

  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD:

“Linda Lite”

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

  • Bench Press @ 60%
  • Cleans @ 60%
  • Deadlifts @ 60%