5-16-15

5-16-15
Practice Day
A: Back Squat (6x6x6x6 @ 75 % 10RM)

B: Metcon (Time)
For Time:
800m Run
24 DL @ 245/155#
42 Box Jump Overs @ 24/20"

5-15-15

5-15-15
Practice Day

A: Metcon (Weight)
5 Rounds for Quality
3 MUs (scale- banded transitions)
2 Squat Cleans
1 Jerk @ 80% of 1RM

B: Metcon (Weight)
Partner Strength:
5x5 Alternating between partners Incline DB Press
3x3 Skin the cats

5-14-15

5-14-15
Event Day

A: Metcon (No Measure)
5 min of slow air squats:
10 reps every 30 seconds

B: The Animal (Time)
150 KBS for time, 2-pood/1.5-pood

5-13-15

5-13-2015
Practice Day

A: Shoulder Press (5x5x5x5x5)

B: Push Press (3x3x3x3x3)

C: Push Jerk (1x1x1x1x1)

D: Metcon (Time)
3x not for time
20 Weighted Ab mat situps (DB)
20 Supermans
(Note weight used)

5-11-15

5-11-15
Practice Day

A: Back Squat (10x10x10)
1 - 3 Attempts to find a 10RM

B: Metcon (Time)
Row
8x 250m
Rest 1 minute between sets

5-12-15

5-12-15
Practice Day

A: Metcon (No Measure)
Buy In
100 DU
(scale - attempts)

B: Metcon (Time)
3 Rounds For Time:
10 Candlesticks to tuck position
15 Ring Dips
:20s L Sit on Paralettes
10 Kipping Pull ups (only if athlete has strict pull ups

C: Metcon (No Measure)
Buy Out
100 DU

5-2-15

5-2-15

Practice Day

2 Rounds each leg:

15 Front Leg Swings

15 Sit ups to pike

Hold Side Split for 1 minute

5 Rounds for Quality;

30 second L-seat 

10 standing DB inverted cross (ribs seated IN)

Finish w/: 50 T2B FT

DB Inverted Cross-

http://gymnasticswod.com/content/standing-dumbbell-inverted-cross

5-1-15

5-1-15

Practice Day

Metcon (Time)

3 rounds for time:
20 C2B (scale: Jumping chest to Bar)
30 WBs
40 Push-ups (scale - incline)
*rest 3 min between sets

4-30-15

4-30-15
Practice Day

A: Muscle Snatch (3x3x3x3x3)
No re-bend in the knees. Ground to overhead.

B: Metcon (No Measure)
Then
Finish w/: Tabata: plank with forward lean and pointed toes
2 min p/side couch stretch
2 min p/side lay on lax into teres minor (arm pit)

4-29-15

4-29-15

Practice Day

A: Metcon (Time)

Row 3k then;

B: Metcon (No Measure)

FLEXIBILITY:
Test ea/ Side Split
2 min Hamstring Floss
2 min Super Couch Stretch p/side
Hold ea/ Side Split 2 min

ham floss:
https://youtu.be/OqmB1VhqZCM

Nutrition Fact:
The digestive system contains over 70% of our immunity and what we know as our "immune system." Healthy, balanced, rich and nutrient dense foods can help boost the immune system. Where the opposite type of foods do not serve to maintain a strong immunity.

4-28-15

4-28-15
Event Day
10 min KB Jerk Sets (AMRAP - Reps)
In 10 minutes:

Max single or double KB Jerk Reps
 - athlete chooses weight
 - if single, arms can be switched as often as athlete wants
 - strategize whether you want to continue at a particular pace or treat the 10 minutes as an EMOM to ensure rest
-score is total number of reps
-make sure to mark weight of kb and if single or double in notes

4-27-15

4-27-15
Practice Day

A: Metcon (Time)
At 0:00- 8:00
3 Rounds:
12 Thrusters (95/65#)
6 MUs (scale: 6 MU on low rings using bands)

rest 7 min*
B: Metcon (Time)
at 15:00:
3 Rounds:
12 Burpee Box Jump 20"
6 squat clean (135/95)

4-17-15

4-17-15

Event Day

A: The Queen (AMRAP - Rounds and Reps)

AMRAP-30
5 HSPU
10 Pistols
15 Pull Ups
200m row

Full Body Prep - 30 min #1 (AMRAP - Rounds and Reps)

30 Min AMRAP
30 Sec Goblet Squat Hold with KB
10 Mobility Ring Rows
Pull up Hang w/close and/or supinated grip (no more than 1 minute)
10 Primal Pull Throughs w/Push up
10 Single Leg KB RDL (same weight used for goblet)

4-16-15

4-16-15

KB/Monostructural Day

A: Farmer Double KB Mile (Time)

Complete 1 Mile holding a kettlebell in each hand as a farmer's carry
-Each time you rest,  perform 10 Single arm RKBS
-Choose your own weight

***: Metcon (Not For Time)

Festivus Athletes:
Choice of same WOD w/Minimal weight
or
Run a mile not for time and use remaining time to mobilize any joints and/or tissues requiring extra attention

4-18-15

4-18-15

Festivus Day - No Classes Today/Gym Closed
Come to CrossFit Lat 39 @ 54 GM Access Road, Mburg to cheer on your fellow Extreme CrossFitters!

4-15-15

4-15-15
Practice Day

A: Back Squat Points of Performance (Coach Led up to Approx 75-80%)
-Hands close to shoulders
-Break bar across back
-3 steps back
-Tight and breathe before descent
-Chest high
-Knees out
-Push ground away driving up

B: Back Squat (1x1x1x1x1x1x1)
Woeking up to a 1 RM

4-14-15

4-14-15
Practice Day

A: Hang Clean (Skill work of fast dropping into hole)

B: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 Minutes
7 Power Clean (115/75)
7 T2B (scale: hold onto thick PVC behind vertical rig and perform horizontal T2B)
7 DU (scale: high single jumps)

3-30-15

3-30-15
Practice Day / Make up day for 15.5

15.5 (Time)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled weights: 65/45lb.

OR
1: Front Squat (4x5)
Every 3rd Minute
5 Front Squats @ BB
5 Front Squats @ 30%
5 Front Squats @ 50%
5 Front Squats @ 70%
then;

2: Front Squat (5x5)
Every 3rd Minute
5x5 Front Squat
Climbing across sets, starting @ 80%
or
Steady weight across all sets @ 80%+
**indicate climbing weight or steady weight across and weights used

3-20-15

15.4! 3-20-15

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

3-19-15

3-19-15
Movement Prep Day - Practice Day
Full Body Prep - 30 min #1 (AMRAP - Rounds and Reps)
30 Min AMRAP
30 Sec Goblet Squat Hold with KB
10 Mobility Ring Rows
Pull up Hang w/close and/or supinated grip (no more than 1 minute)
10 Primal Pull Throughs w/Push up
10 Single Leg KB RDL (same weight used for goblet)

3-18-15

3-18-15

Practice Day

A: Metcon (Weight)
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
If you increase in weight, be sure to write all weights used, for which set and how many reps

B: Metcon (AMRAP - Rounds and Reps)
15 MIN AMRAP
30 Weighted DB Box Step-Overs @ 20"
30 Kettlebell Swings (Alt American and Russian) @ 24/16
30 DB Push Press @ 35/25#

C: Metcon (No measure)

Arm pit smash with Racked barbel and/or Lax ball on ground

3-17-15

3-17-15
Practice Day

A: Metcon (Weight)
Every 2 minutes, for 16 minutes (4 sets of each):
Even – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Odd – Bench Press x 8 reps @ 75%
**write pull ups scaling in notes and weight of Bench

B: Metcon (Time)
Row 1000 Meters
20 Strict Handstand Push-Ups (scale on box or feet on ground
30 Ring Dips (scale - on box)
40 Push-Ups
**Scaling in notes

3-16-15

3-16-15
Redo 15.3 or Practice Day

A: Metcon (Weight)
Jerk Footwork Drill
Build up to 75% 1RM Clean across sets
5x10
Use weightlifting shoes if you have them
Record final set weight as score and each set weight in notes
http://www.allthingsgym.com/split-without-jerk-footwork-drill/

B: 15.3 (AMRAP - Reps)
Rx:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scale:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Redo WOD for a score, or work on a component: DU, MU, WB for 14 minutes

OR: Metcon (No Measure)
EMOM x 14
3 Burpee Broad Jumps
50m Run
(outside)

3-7-15

3-7-15

Partner WOD- Equip set up at on end of gym.

Partners switch off accomplishing reps, each time a partner breaks form or rests:

Shuttle Run down and back the length of gym, tag partner and they go until the same.  Once rep scheme for movement has been completed, partners run together then move on to next movement-

100 Box Jumps @ 20"

80 AKBS @ 16/12kg

100 Push Ups 

60 Hollow Rocks

100 DU (300 singles)

40 Cal Row (20 each)

100 second Handstand hold 

20 HSPU

5:00a Cancelled on 3-6-15

As you may know, Berkeley County is closed tomorrow, Friday. Due to weather and road conditions, the 5a class is cancelled as well. We understand many of you will want to complete 15.2 tomorrow and we will have open gym and points throughout the day. Please check back here.

3-6-15

3/6/15
Event Day for All

Workout 15.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

Scaled:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern

Weather Closure/Modified Schedule 3-5-15

Schools have been cancelled which means depending on the weather, we may be closed for the rest of the day or running on a modified schedule.  Please check back here.
Today's WOD post includes simple ways to adapt the WOD for home.  If you plan on working out tomorrow, and especially if you are taking part in the open, please be sure to get a low-impact, full body prep WOD in today.  Shoveling does not count.

3-5-15

3/5/2015
Prep for 15.2
Practice Day

A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes
30 Second Mod-Hard Air Dyne
10 Lateral Lunge
5-10 Primal Pull Throughs w/ Push up
30 p/side (10 ea/mvmt) Triplanar Hip Extension
20 Crab Walk rocks
5-10 sec Pull Up Bar Hang

http://youtu.be/q7xHVKvlTBs

3-4-15

3/4/15
Practice Day

A: Metcon (Weight)
EMOM x 20
1 Full Snatch from Technique Trays
-Bar @ above knee
-Weight 70% 1RM for first 0-4 minutes
-75% 5-10 minutes
-80% 11-15 minutes
85% 16-20 minutes

B: Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
6 Snatches @ 95/65
10 Hollow Rocks

C: Metcon (No Measure)
Chest Opener with lax ball and vertical rig

Movement in exercise helps relieve stress by producing a relaxation response which serves as a position distraction.

3-3-15

MARLANA'S BABY WOD
Practice Day

Marlana has been working as that baby has grown and we want to workout in tribute to her

1: Metcon (AMRAP - Reps)
10 rounds of Rowling:
Each round- row with a slam ball/WB on lap and try to land exactly on 100
*you have to do "back lunge/plank/burpee pushup with a lunge" as the difference
*you cannot re-pull once you pass 90 meters

2: Metcon (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
5 Weighted pull-ups, 20 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 25# plate or DB at chest
*scaled-weighted ring rows with db between thighs

2-21-15

2-21-15
Practice Day

A: Handstand (Wall Facing)
Practice for 10 Minutes

B: Metcon (AMRAP - Rounds)
20 Minute AMRAP for Quality Rounds
5 Skin the Cats
10 Bridge Ups
15 Shoulder Dislocates

C: Metcon (No Measure)
Banded Hip Mobs
Banded Shoulder Mod for Lats

Health and Fitness Fact:
Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries.

2-20-15

5a class cancelled due to weather.

All- Jefferson and Berkeley county schools are cancelled, therefore the 5a class is cancelled as well.  Please be safe driving.

2-20-15

2-20-15
Practice Day

A: Overhead Squat (3x3x3x3x3x3x3)

B: Barbell Row (8x8x8x8)
Barbell Rests on Floor and with Clean Grip, rowed vertically towards chest

C: Metcon (No Measure)
In pairs, one works, one rests
2 Rounds for Quality
6 Back Extensions
12 Hip Extensions
18 GHD Sit ups
24 Deadlifts

Health and Fitness Fact: Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese. What are you doing to combat this?

2-19-15

2-19-15

Practice Day

A: Reverse Tabata:

Push Ups

Hollow Body Hold

PVC Shoulder to Overhead

BB: 21-15-9 (Time)

Calorie Row

Kb snatch each arm @ 16/12kg

If finished before 7:30:

Continue to complete 15-21 of same movements

Total Time Cap: 15:00

Post which rep scheme completed and weight of kb in notes

C: Thoracic trigger point work

2-18-15

2-18-15
Event Day

A: Metcon (No Measure)

20 Minute AMRAP for Quality
1 minute tissue prep on foam roller (Thoracic spine, Lats)
10 Rib Pulls Each Side
3 Baby Get Ups each side
10 Primal Pull Throughs
6 feet forward, 6 back backward Crab Walk

http://youtu.be/xK84nopYBsQ

http://youtu.be/VXwEp1vvWJ8

B: 100 Pull Ups (Time)
With a running clock, complete 100 pull ups for time.
Scale:
-Bands may be used but no kipping movements while attached to bands
-Jumping from box or stacked plates

Health and Fitness:
Challenge to all athletes at Extreme CrossFit - the next time you just want to sit on your couch and relax, put on your shoes and get outside.  Do Something for yourself and let your body know who's in charge.  Make yourself sweat without the confines of a gym and you'll be a better person knowing you pushed yourself.  Then relax.

UPDATE- Tues 5a class cancelled

Berkeley county schools have been closed for Tuesday, February 17th which means we will not have 5a class.  

Weather pending, Coach Sharon will open the gym at 7a for anyone hoping to get a workout in, but the first organized class time will be 10a.

Weather and Class on 2-17-15

All, 
If County schools are closed before 4:30a we will not have the 5a class. As always, please drive carefully and cautiously. 

Stay tuned to FB, our website and Wodify for annoucements regarding an open gym, if the 5a class does not meet. 

Team Extreme

2-17-15

2-17-15
Practice Day

A: Overhead Squat (4x4x4x4x4x4)
Climbing.  Record Final weight.  Not a 4RM

B: Nancy on Water (Time)
5 Rounds
400m Row
15 OHS
Today is for Quality, not time
-Weight used for today is 50% 1RM

C: Metcon (No Measure)
Upper Body Mod - Address trigger points and soreness with coach for appropriate mobs

Health and Fitness:
"Posterior Chain" is made up of your gluteals, hamstrings, erector spinae (ES) and quadratus lumborum (QL) (lower back).
It is basically all of the muscles that run down the posterior (or rear) of your body and is also one of the most underdeveloped areas on the average gym goers body.

2-7-15

2-7-15
Practice Day
Partner Wod


A: Metcon (AMRAP - Reps) Post scaling to notes
10 minutes to complete 10 reps:
L-sit On Paralettes to Handstand Press
or
10 Minutes to accumulate 3 min
L-sit hold on Paralettes
or
Static Hold on Paralettes
-scale: elevate paralettes so toes can be underneath body for support


B: Metcon (AMRAP - Rounds and Reps) Be sure to record weights used and partner in notes
In Teams of Two, Relay Race for Reps:

AMRAP 15 min
Each person has 1 KB assigned to them by coach between 20kg-8kg
All teams at front entrance, one teammate from each team at a time
-Farmer's Carry both KB to opposite end (in line with 2nd to last oly platform)
-Perform with your assigned KB
20 KB DL
20 Russian KBS
-Farmer's Carry with both KB back to your partner on opposite end of gym
-Repeat until time elapses
-Each person's work down and back counts as a full round


C: Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs
Take your time-
Use lax ball, peanut, foam roller, PVC, Bands and Barbells
Knead tissues like really cold dough

2-6-15

2-6-15
Practice Day

A: Metcon (Weight)
10 Minutes to work on:
Pistol Progressions
 or
5x5 each leg
enter BW into notes with scaling

B: Metcon (AMRAP - Reps)
EMOM x 7 minutes
7 reps C2B
rest 3 min

EMOM x 7 minutes
20 DU
 rest 3 min

EMOM x 7 minutes
max effort Burpees for 40 seconds, rest 20
Enter scaling and total reps of burpees in notes

2-5-15

2-5-15
Practice Day

A: Bear Complex (Time)
With PVC only-
focus on movement quality and efficiency

B: Power Snatch + OHS (12x12x12x12)
From technique Trays set to isolate 2nd Pull

C: Metcon (No Measure)
Banded Shoulder Mob

2-4-15

2-4-15
Practice Day

A: Jerk Balance (10x10x10x10x10)
Back Foot fixed
Front Rack
Drive through using back foot

B: Metcon (AMRAP - Rounds)
20 min AMRAP
400m Run (out back door to 700m and back)
20 Paces - OH DB Walking Lunge @ 15/10#

Only full rounds are counted
Focus on QUALITY movement running and lunging


C: Metcon (No Measure)
Rhomboid smash with foam roller to identify Trigger Points then with Peanut to work them out

2-3-15

2-3-15
Practice Day

A: Halting Snatch Grip Deadlift (4x8)
@ 50-60% 1RM Full Snatch
Pausing for 3 Seconds @Above Knee

B: Metcon (Time)
4 Rounds For Quality
5 Bar Muscle Ups
-Scale High C2B or Ring Row
10 Superman 3 Second Holds
-Put scaling in notes

C: Metcon (No Measure)
4 Rounds PVC Burgener Warm Up

D: Metcon (No Measure)
Hamstring Tissue Smash and Sheer

2-2-15

2-2-15

Deload Week

Event Day

A:

10x10x10x10

Rear Rack Snatch Grip Push Press @ 50-60% OHS 1RM

B:

300 Air Squats for Time

C:

Hip Flexor/adductor Mob

http://youtu.be/XJxSlWO5Ctg

1-24-15

1-24-15
Team Wod
Practice Fun Day

A: Metcon (AMRAP - Rounds and Reps)
In teams of 4, with only one teammate allowed per station

AMRAP 30 minutes of:
Station 1– 30/15 Push-Ups
Station 2 – 30 Box Jump Overs @ 24/20"
Station 3 – 30 Goblet Squats @ 25/15# DB (sub 6kg kb if not enough db)

1 teammate rests each cycle

1 Full Round is counted when teammates return to starting station

B: Metcon (No Measure)
Banded Distractions and Tissue Smash

"Coming together is a beginning. Keeping together is progress. Working together is success." --Henry Ford

1-23-15

1-23-15
Event Day

A: Metcon (No Measure)
Trigger Point Hunt and Mobilization-
For the Hypomobile, use banded distractions for end ROM
For Hypermobile, smash and sheer with lax ball
Spend 4 Minutes on each limb/ quadrant of body

B: Metcon (AMRAP - Reps)
At 0:00 and at 20:00
Max Push Ups

C: Metcon (AMRAP - Reps)
At 5:00 and 25:00
Max Ring dips (scale - box dips)

D: Metcon (Time)
At 10:00 and 30:00
500m Row

Record only highest push up score, highest dip score and fastest 500m Row time


"Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness."
Martin Luther King, Jr.

1-22-15

1-22-15
Practice Day

A: Deadlift (3x3x3x3x3x3)
Build each set but should not be 3RM
Rest 1 Min between each round
-Record final weight

B: Shoulder Press (3x3x3x3)
Same criteria as DL
-Record Final weight

C: Metcon (AMRAP - Rounds and Reps)
AMRAP 6 Min
50m Row
50m Shuttle Run

"We must accept finite disappointment, but never lose infinite hope." Martin Luther King, Jr.

1-21-15

1-21-15
Practice Day

A: Metcon (AMRAP - Reps)
Tabata with Medball:
Bottom-to-top Squats
-Start with hips touching MB, each rep returns to touching medball as start position.
Do Not sit on MB
-Record lowest rep round

B: Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Push Press @ 65/45#
10 Pull Ups
15 Hollow Rocks

C: Metcon (No Measure)
Trigger Point
Focus on Lats and shoulder support

1-20-15

1-20-15
Practice Day

A: Metcon (Weight)
Turkish Get ups
10x2
Rest 1 min between rounds
No Score - Note the weight used in kg

B: Metcon (No Measure)
21-15-9
Power Cleans and Squat Thrusts (Burpee without dropping to the ground)

For FUN, Not Time.

C: Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs

"The time is always right to do what is right."
Martin Luther King, Jr.

1-19-15

1-19-15
MLK Jr. Day Wod
-Practice Day

A: Deadlift (4x4x4x4x4)
Not a 4RM
-Build each set
-Final set should be <75%

B: MLK Jr. Day Wod (Time)
Born 1-15-29
Died 4-4-68

4 Rounds
1 Min Plank Hold
15 Push Press 95/65#
29 Air Squats

Then:
68 Mountain Climbers (L+R=1)

Time Recorded after Mountain Climbers

1-10-15

1-10-15
Practice Day

A: Metcon (Weight)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm
-Choose own weight
-Record reps in notes

B: Metcon (Weight)
Every two minutes, for 6 minutes (3 sets):
Barbell Strict Press x 10-12 reps
-Choose Own Weight
-Record Reps in notes

C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
1 Power Clean
2 Front Squats
1 Jerk (Push or Split)
@ 40% 1RM Jerk
-Record weight used in Notes

D: Metcon (No Measure)
Goat Work:
What specific mobility work do you really dislike?
Spend 5-10 minutes working those points

"No passion so effectually robs the mind of all its powers of acting and reasoning as fear."
Edmund Burke

1-9-15

1-9-15
Practice Day

A: Metcon (No Measure)
Tabata Ring Work x2
Alternating Ring Support Hold and Ring Bottom Hold for 8 minutes


B: Metcon (Time)
6 Rounds:
5 Pull Ups
10 Burpee Box Step Overs
15 Slam Ball Goblet Squats @ 30#/20#


C: Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs


"Adventure is worthwhile."
Aesop

1-8-15

1-8-15
Practice Day

A: Back Squat (5x5x3x2x2)
With a running clock for 10 minutes, every two minutes complete 5 total sets:
Set 1 - 5 reps @ 45%
Set 2 - 5 reps @ 50%
Set 3 - 3 reps @ 55 %
Set 4 - 2 reps @ 60%
Set 5 - 2 reps @ 65%
Record final set weight

B: Metcon (3 Rounds for reps)

3 rounds for max reps
60 seconds Wall Ball Shots @ 14#/10#
Rest 60 seconds
60 Seconds Kettlebell Swings - alternating Russian and American Swings @ 16kg/12kg
Rest 60 seconds

C: Metcon (No Measure)
Lower Body Trigger Point Hunt
- Spend 5 minutes on each leg/side

"Nothing will work unless you do."
Maya Angelou

1-7-15

1-7-15
Event Day

A: Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
-Performed with PVC/15#/30#
-All begin with PVC and may increase weight after first Burgener round

B: Randy (Time)
For Time:
75 Power Snatches, 75#/55#

C: Metcon (No Measure)
1st Rib Mobilization with PVC against wall
Scapula mob with lax

"Today was good. Today was fun. Tomorrow is another one."
Dr. Seuss

1-6-15

1-6-15
Practice Day

A: Metcon (Weight)
On box or bench with spine fully supported
5x
10 DB Planche Position Pull Through
Rest 1 min between each

B: Metcon (Time)
5 Rounds for Time-
11 Pull ups
11 Toes to Bar
11 Box Jumps at 24"/20"

C: Metcon (No Measure)
Lat smash with lax ball and/or foam roller
Spend a minimum of 3 accumulate minutes on each side

"However difficult life may seem, there is always something you can do and succeed at."
Stephen Hawking

Weather and Class on 1-6-15

All -
We are checking the weather regularly and although as of now, don't anticipate the weather causing early am class cancellations, please be sure to check here and/or the website as tomorrow (and the storm) grows closer.

1-5-15

1-5-15
Deload Week
Practice Day

A: Candlestick to Burpee Tabata
4 min - 20 seconds on, 10 seconds off:
Candlestick Roll to standing then
burpee

B: Metcon (Time)
Partner WOD
Teams of Two-
Barbell Bear Complex:
Each partner must complete 3 Bear Complex Rounds
-One Partner Completed s full bear complex round:
7x
1 Clean, 1 FS, 1 PP to rear Rack, 1 BS, 1 PP to front Rack
-The other partner must hold a plank in any way (elbows, side, rear or front) while the partner works.  Rest may occur between sets during the bear complex round but once the bar is off the ground, the other must plank.

C: Hip Flexor and Quad Smash (No Measure)
Use Foam roller and Barbell to get into Anterior hip and supporting muscles.

1-2-15

Friday
Practice

A) Back Squats
EMOMx10 - 1 HEAVY Back Squat
*Choose own weight. Remember the last time you did this and challenge yourself. You should know how strong you are if you have challenged yourself these past 2 months with our program.

B) Gymnastics work
10 min of analyzing and challenging our push-up and planche progressions:
Please watch videos to give you a heads up on class:

Planche Progression 1:
https://www.youtube.com/watch?v=OjaBOZZAvtc

Planche Progression 2:
https://www.youtube.com/watch?v=WIuxT3FLlmw

C) For time:
Accumulate 3 minutes in a handstand hold against wall
*15 Hollow rocks every time you come off wall

"No pressure, no diamonds." - Mary Case

1-1-15

Thursday
Practice

2015 New Years Day Chipper:
15 Air Squats...
15 Strict Press (75/50)
15 Sit-ups
15 Hang Cleans (75/50)
15 Inverted Burpees
15 Snatch Balances (75/50)
15 Push-ups
15 Snatch Dead lifts (75/50)
15 V-Ups
15 Power Snatch (75/50)
15 Pull-ups
15 Overhead Squats (75/50)
15 Burpees
15 Front Squats (75/50)
15 Ring Rows
15 Push Press (75/50)
15 Alternating Lunges
15 Back Squats (75/50)
15 T2B
15 Split Jerks (75/50)

 Yes. For today, There is 1 workout for 1 round with 20 movements at 15 reps each. Have fun with this one. Happy New Years!!!
 

"No, this is not the beginning of a new chapter in my life; this is the beginning of a new book!" - Unknown