Month: May 2015

Strength 

EMOM for 10 Minutes
3 Hang Power Clean

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

Tabata Kettlebell Swings 32/24kg

1 Minute Rest

Tabata Burpees

1 Minute Rest

Tabata Kettlebell Swings 32/24kg

Workout notes: Your scores for this workout will be your lowest number of reps of your burpees and of your kettlebell swings.  It will be quite difficult to hold your numbers across each round of Tabata so start out conservatively rather than going all out during the first round of swings. If you are attempting swinging a heavier kettlebell consider first scaling by swing the bell “russian” style to eye level until you are comfortable rather than going all the way overhead.

WOD

10 Rounds for load and time
6 Heavy Front Rack Walking Lunge Steps
6 Strict Pull-Ups

Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a power clean weight that is around 70-75% of your 1RM and attempt front rack walking lunge steps as you increase the load. Choose a weight that you can sustain unbroken sets of walking lunge steps and don’t be afraid to push the weight a bit.  Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock.

WOD

50-40-30-20-10
Medicine Ball Clean 20/14lbs
25-20-15-10-5
Push Press 115/75lb

Workout notes: The medicine ball clean may look like a simple movement but it can be very difficult to master.  The key is to guide the ball up and then drop under the ball without having the ball rotate in your hands so the same side is facing out when you complete the rep.  Use the laces as a reference and make sure they are in the same spot at the start and finish of the rep.   The push-press will be tough in high numbers so us a weight you can complete each round in the fewest sets possible.

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-Ups with feet on a box
[even] :30 seconds of Double Unders

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be. If you are proficient at double unders and confident you can perform them unbroken for all 10 rounds make some attempts at triple unders.

Metcon

AMRAP in 15 Minutes

10 Burpee Box Jumps 24/20″
20 Alternating Pistols
200M Run

Workout notes: The workout today has another difficult bodyweight skill in it.  The pistol or one-legged squat requires a lot of mobility, strength and balance. Scale the pistol by performing one legged step ups onto your box jump box.  Practice lowering yourself in a controlled manner and rebounding up to full extension.

Strength

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up.  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 5 sets for max reps of supine ring rows.

WOD

For time

400M Run
15 Deadlifts 185/135lbs
400m Run
18 Deadlift 185/135lbs
400m Run
21 Deadlift 185/135lbs

Workout notes: This couplet is an ascending rep ladder of deadlifts and running.  The prescribed weight is on the lighter side so the suggestion is something below 60% of your 1RM. Even though the set of 21 might be easy for you when you are fresh it will certainly be harder as the reps increase and you are fatigued from the runs. Concentrate on holding a static lumbar as you work through the deadlifts.

Strength

Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

For time
30-21-12
Power Snatch 75/55lbs
Thruster 75/55lbs

Workout notes: The suggested load for this workout is light so the emphasis is on moving fast and keeping the intensity high.  Use a weight with which you can do a large set when you are fresh.  Keeping large sets will be difficult in the later rounds but if you are starting with a weight so heavy you performing single reps, you have have gone too heavy.

Strength

Front Squat
1-1-1-1-1

Work up to a strong effort front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

AMRAP in 8 Minutes
Double Unders
10 Kettlebell Swings 32/24kg EMOM

Workout notes: This workout will be scored by the amount of double unders you complete across 8 minutes. You will start with 10 “Heavy” kettlebell swings and then grab your rope and complete as many double unders as possible during the rest of the minute.  After 60 seconds return to the Kettlebell and complete another 10 swings. Continue in that fashion for a total of 8 rounds.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will only be open for the 9:30AM and Noon Classes[/creativ_alertbox]

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes: Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Normal Hours Today! Coach Elliot and Scott will be in the Gym for classes. The last day of the California Regional is today! Follow the action at http://games.crossfit.com.[/creativ_alertbox]

AMRAP in 20 Minutes
10 Toes-To-Bar
200M Uneven Farmer Carry*
30 Bodyweight Walking Lunge Steps

*Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg Kettlebell, 30lbs Dumbbell)

Workout notes:  Remember that the Toes-To-Bar are largely a test of the midline strength  but they do require a good amount of grip and arm strength as well if you are using an aggressive kip. If you are at risk of tearing your hands switch to some kind of sit-up.  Consider breaking up the carries by switching arms at least halfway through the movement. Also think about alternating which arm carries the heavier object on the way out to the wall if you are switching or alternating each round if you are going unbroken.