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Day 87: Monday, Jack’duary 22

jayden

When your Bompa runs a CrossFit gym and coaches Track & Field…

PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • establish a 1 rep Max Clean and Jerk in 20 minutes
  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat or 1 rep Max Snatch

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Day 86: Friday, Jack’duary 19

dj

DJ crushed his November 11th effort by 12:00 as he rocked this in 50:12

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • finish any of the testing items you have not performed
  • such as: Max Burpees; Max Push Ups; Max Air Squats; Max Pull Ups; 2:00 Ski Erg or Airdyne 

Day 85: Thursday, Jack’duary 18

Image may contain: 1 person

PREPARATION:

1 round of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats
  • 20 Push Ups

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

Half “Cindy”

AMRAP for 10 minutes of the following:

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

Day 84: Wednesday, Jack’duary 17

cameron janes

Cameron works on her gymnastic skills after school

PREPARATION:

  • 1 lap jog
  • duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 45 minutes to establish a 1 rep Max Front and Back Squat

BODYWEIGHT TESTING:

  • complete the 1000m Row or
  • complete the 2:00 Air Assault for calories
  • complete the 2:00 Ski Erg for calories

 

Day 83: Tuesday, Jack’duary 16

baseline

Adam, Gee and Regan lay it out

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • keep it rolling today:)

PREPARATION:

15-12-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing or 65% of Clean Max

Looking ahead to Wednesday

  • Squat Max; Sit Up or Push Up test; 1000m Row or Airdyne test

Day 82: Monday, Jack’duary 15, 2018

adam

 

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 7 days of Testing and Training ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH TEST:

  • spend 25 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Note:

  • tomorrow we will test your Max Clean and then perform “Grace”

Day 81: Friday, Jack’duary 12, 2018

 

 

Image result for snow day

Another Snow Day…

PREPARATION:

  • Med Ball Plank War
  • 10 Jumping Air Squats
  • 10 Double DB/KB Squats
  • 10 DB DB/KB Strict Press

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then repeat for Strict Press or Deadlifts 

Met-Con WOD: 

  • We will have 3 people at each station within each group. 
  • Rotate from station to station and then group to group
  • Everyone will go through the entire program twice (24 minutes)

Complete the following using 40 sec WORK to 20 sec REST:

Group 1:

  • Wall Balls
  • Row for calories
  • Mountain Climbers
  • Sit Ups

Group 2:

  • Slam Balls
  • Airdyne/Ski Erg for calories
  • Box Jumps
  • D-Ball Over the Shoulder

Group 3: 

  • Push Press @ 45/35
  • Goblet Squats
  • Scissor Kicks
  • Lunges

Day 80: Thursday, Jack’duary 11, 2018

 

adam

PREPARATION:

  • Med Ball Plank War
  • 10 Jumping Air Squats
  • 10 Double DB/KB Squats
  • 10 DB DB/KB Strict Press

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then repeat for Strict Press

Met-Con WOD: 

  • We will have 3 people at each station within each group. 
  • Rotate from station to station and then group to group
  • Everyone will go through the entire program twice (24 minutes)

Complete the following using 40 sec WORK to 20 sec REST:

Group 1:

  • Wall Balls
  • Row for calories
  • Mountain Climbers
  • Sit Ups

Group 2:

  • Slam Balls
  • Airdyne/Ski Erg for calories
  • Box Jumps
  • D-Ball Over the Shoulder

Group 3: 

  • Push Press @ 45/35
  • Goblet Squats
  • Scissor Kicks
  • Lunges

 

 

Day 79: Wednesday, Jack’duary 10

growth

PREPARATION:

1 round of:

  • 25 Air Squats
  • 20 Sit Ups
  • 15 KB Swings
  • 10 Goblet Squats
  • 5 Push Ups

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

Met-Con WOD: “Farewll to 2017 – Hello to 2018”

PART A> one partner working at a time – divvy up work however you see fit

AMRAP in 4:00 of:

  • 20 Calories on the Rower
  • 17 Med Ball Cleans
  • REST 1:00

AMRAP in 4:00 of:

  • 20 Back Squats @ 95/65
  • 17 Sit Ups
  • REST 1:00

AMRAP in 4:00 of:

  • 20 Air Squats
  • 17 KB Swings
  • REST 1:00

PART B> As a team – complete the totals

  • 2000 lbs of Power Cleans 
  • 18 Synchronized Hand-Release Push Ups
  • 2000 lbs of Push Press/Jerk each
  • 18 Synchronized Pull Ups

sample loads and reps:

  • 10 reps @ 200 lbs
  • 11 reps @ 185 
  • 13 reps @ 155
  • 15 reps @ 135
  • 18 reps @ 115
  • 20 reps @ 100 
  • 24 reps @ 85
  • 31 reps @ 65
  • 36 reps @ 55
  • 40 reps @ 50
  • 44 reps @ 45
  • 50 reps @ 40

Day 78: Tuesday, Jack’duary 9, 2018

believeing in

PREPARATION:

  • Run 2 laps
  • 10 Alternating KB Push Press
  • 8 Seated KB  Z-Press
  • 6 Pike Push Ups on KBs

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 8 reps of Pendlay Rows (heavier each round)
  • 1 set of 6 reps @ 60%
  • 1 set of 6 reps of Pendlay Rows
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 + reps @ 85% 
  • 1 set of 5 Pendlay Rows

Met-Con WOD:

Complete the DIRTY THIRTY for time:

  • 30 Box Jumps 
  • 30 Pull Ups
  • 30 KB Swings @ 53/35
  • 30 Front Squats @ 95/65
  • 30 Toes to Bar
  • 30 Push Press @ 95/65
  • 30 Deadlifts @ 95/65
  • 30 Wall Balls 
  • 30 Burpees
  • 30 Single Under Skips