Month: November 2014

Skill

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Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

3 Rounds for Time
30 Wall Ball Shots 20/14lbs  10/9′
30 Kettlebell Hang Snatch 24/16kg

Workout notes:  For the kettlebell snatch you’ll want to practice rotating your arm and the kettlebell as you press up so you avoid the bell smashing down on your forearm.  Break the reps up anyway that you like but try to perform an equal amount on each arm.  Scale to a weight you can rep out the swings and get the round done in a few sets.

Strength

1-1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

For time

21-15-9

Double Dumbbell Push Press 45/30lbs
Box Jump 24/20″
Chest-To-Bar Pull-Ups

Workout notes: This workout falls into the sprint category if you are proficient at all of the movements.  The big sets of push press are tough so break them up as much as you need to so you can work without hitting failure during the pull-ups.  Kipping pull-ups are totally appropriate if you have the base strength to do them.  Scale the workout to chin over bar pull-ups or perform small sets of ring rows.  If you are on a band or doing ring rows, keep the movement strict and build that strength!

Strength

Tabata Push-ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals.

WOD

AMRAP in 10 Minutes
Front Squats 185/125lbs
E2MOM 25 Sit-Ups

Workout notes:  You’ll begin the workout with 25 sit-ups and perform another set of  25 Sit-ups every two minutes thereafter.  You’ll have whatever time is remaining during each 2 minute interval to perform as many front squats as possible.  If your chosen weight is deep into the 70-80% range then the benchmark weight is most likely too heavy.  Either way you are looking for the same mechanical standards we are always talking about with front squats to determine if the weight is appropriate.  Your body will be positioned best at near vertical but more importantly your elbows should be up and pointing out through the entire range of motion.   The benchmark weight is “heavy” but it should still be well below your max such that you can perform a few reps every minute.  The suggestion is there to bump up what you might normally use in a metcon. Most folks will do best with 1 large set or at most a couple of small sets during their squat time.  Be sure not to choose a weight so heavy you are doing single squat cleans from the get go.

Skill

Run 1 Mile for time

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

“DT“

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic Hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tire. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

Strength

2-2-2-2-2-2

Weighted Pull-Ups

Perform 6 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 6 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

4 Kettlebell Squat Clean Left Arm 32/24kg
4 Kettlebell Squat Clean Right Arm 32/24kg
8 Burpees jumping onto a 45lbs plate
Rest 30 Seconds after each round.

Workout notes: Perform as many Kettlebell Squat clean and Burpee “sprints” as you can during the allotted time.  Make a note of the clock and rest after each round for 30 seconds regardless of how long the round took you.  You will probably feel like you don’t need the rest early on but don’t jump the gun and try to hit each round with the same intensity for the entire workout.  The goal is to perform each round as sprint with quick execution on the burpees.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

WOD

5 Rounds for Time

12 Push Press 115/75lbs
15 Russian Kettlebell Swing 32/24kg
400M Run

Workout notes: The benchmark for this workout is a heavier swing than you might normally see.  Take this opportunity to step out of your comfort zone a bit and try a little bit heavier kettlebell if you think you are ready.  If it’s your first attempt at a heavier kettlebell just swing the kettlebell to eye level for each rep rather than going overhead.  You’ll be doing plenty of overhead work with the push press.  The run can act as recovery for the two arm movements so keep the pace up and get right on the barbell when you get back from the run.

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

For time

30-21-12

Back Squat 135/95lbs
Knees-To-Elbows

Workout notes: The back squat starts from the floor for this workout so you’ll need to be able to clean and press the bar overhead and transfer it to your back for each set of squats you perform. The set sizes are large so break them up as needed but think about inserting some recovery time with the bar resting on your back if you want to avoid breaking up the set.  Knees-to-elbows can be scaled by working on knee raises or performing some form of sit-up.  Go easy with the big sets and avoid tearing your palms as your grip gets fatigued.

Strength

Deadlift

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Work up to a strong double. After your general warm up. start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.  Make sure your last reps look like your first.

WOD

AMRAP in 10 Minutes

15 Deadlift 135/95lbs
15 Push-Ups

Workout notes: Be careful with strict movements like the push-up. Going too hot at first can stop you in your tracks early. Try manageable set sizes for each round.  Make sure to perform them as strict as possible with a rigid core. Your chest should hit the ground in unison with your thighs.  Scale them first by working from your knees but still maintaining your posture.  If you are worming up make sure your finish position is solid and you are holding up your weight at the top of the rep.  The benchmark deadlift is a weight that a lot folks will be able to do so don’t be afraid to go “Rx” if the WOD weight is less than 60% of what you were working with today.