February 28, 2014

Here we are team! 

14.1 was released

10 min AMRAP

30 Double Unders

15 Ground to Overhead (75 lbs/ 55 lbs)

We will talk strategy and movement prep tomorrow. Come prepared.

February 26, 2014

A.

Take 15 minutes to build to a heavy snatch

B.

5 sets of:

Back Squat x 3 reps @ 75-80%

C.

In a team of 3:

 5k Row

then complete...

50 Muscle Ups

100 Overhead Squats (115/75)

February 25, 2013

A.

Three sets for times of:

25 Double Unders

25 Wall Ball Shots (20 lbs/14 lbs)

rest 3 minutes

B.

5 sets for times of:

12 Hand-Release Push-Ups

12 Box Jumps (24"/20")

12 Russian Kettlebell Swings (53 lbs/35 lbs)

rest 3 minutes

C.

As many rounds and reps as possible in 7 minutes of:

7 Burpees

7 Toes to Bar

21 Double Unders

February 24, 2014

A.

5 sets of:

Front Squat x 1 rep

Rest as needed

B.

Every minute on the minute, for 10 minutes:

Clean and Jerk x 1 rep

C.

Every 5 minutes for, 15 minutes:

400 m run

15 Thrusters (115lbs/75lbs)

15 Chest-to-Bar Pull Ups

Alright guys, few things here I want to talk about.

First, EVERYONE must be registered for the CrossFit Judges course. It's 10 dollars and it's a requirement if you are going to be participating with our team. We need to have as many available judges for the weekly open gathering as possible.

Second, we are going to be doing our open workouts Saturdays, at 3pm. So, we will no longer be having a 1pm comp meeting for the next 5 weeks. If you have a time conflict, you need to re-schedule an alternate time that DOES NOT interfere with any of our other classes.

Third, this week will be a "De-Load" style week. The volume will be lower. Please, do not whine or bitch about there not being enough work. You can do shit on your own, but if you want to score the best you possibly can each week, I suggest listening to what we say.

Lastly, our season is upon us guys! Let's stay focused and most importantly, have some FUN! 

February 22, 2014

A.

Take 20 minutes to build to a heavy snatch.

B.

Take 15 minutes to build to a heavy clean and jerk

C.

Team decided workout.

You guys make up the team and I want you guys to program whatever you want to do.

February 21, 2014

A.

Every 90 Seconds for 12 minutes (8 sets)

Back Squat x 3 reps @ 75%

B.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

C.

8-10 minutes on a Rower or AirDyne @Z2

Target Zone	Suggested Intensity
Z1	65-74%
Z2	75-84%
Z3	85-90%
Z4	91-96%
Z5	97-100%

February 19, 2014

A.

Three Sets of:

Rack Jerk x 3 reps

Increase load by 5-10 lbs from last week

B.

Every two minutes, on the minute for 10 minutes (5 sets):

Push Jerks x 5-7 reps

Practice the barbell cycling techniques we've discussed.

C.

In Teams of 3, For Time:

100 Handstand Push Ups

100 Alternating Dumbbell Snatches (50/35)

100 Pull-Ups

100 Overhead Squats (95/65)

100 Toes-2-Bar

100 Box Jumps (24/20)

*2/1 Muscle Ups in between each movement per person

-30 minute time cap

February 18, 2014

A.

Three sets, not for time:

Hanstand Walk x 40-50 ft

V-Ups x 10-12 reps

Rope Climbs x 2-3 reps

B.

Every minute on the minute, for 12 minutes:

Snatch x 1 rep

Loads per minute by %: 50, 60, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.

Every two minutes, for 20 minutes(10 sets):

200 m Run

Ring Dips x 8/5 reps

Double Unders x 30 reps

Because everyone asks the same damn question.. all the damn time.

February 17, 2014

A.

Every two minutes for 12 minutes:

Front Squat x 2 reps (5-10 lbs heavier than last week)

B.

5 sets of:

Hang Clean + Jerk

rest as needed

C.

CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

February 15, 2014

A.

7 minutes of:

Max Rep Burpees

Rest exactly 10 minutes then...

B.

8 minutes on the clock:

Fran

21-15-9

Thruster

Pull-Up

with remainder of time...

Max Effort Clean and Jerk

February 14, 2014

A.

Every minute on the minute for, 10 minutes:

Back Squat x 2 reps @ 90-95%

B.

For Time:

Row 1000 Meters
20 Overhead Squats (135/95)
30 Handstand Push-Ups
40 Chest to Bar Pull-Ups
50 Double-Unders

rest exactly 10 minutes

then...

Repeat

Try and match or better your score.

February 12, 2014

A.

Three sets of:

Rack Jerk x 3 reps

rest 2 minutes

(I don't care about load. Monday showed that all of you are VERY uncomfortable with going overhead from behind the neck. That needs to be addressed.)

B.

Five sets of:

Push Press + Push Jerk

rest as needed

C.

As many rounds and reps in 5 minutes of:
Power Clean x 5 reps (155 lbs/105 lbs)
Box Jumps x 15 reps (24"/20")

rest 3 minutes then...

D.

As many rounds and reps in 5 minutes of:

Deadlift x 5 reps (155 lbs /105 lbs)

Wall Ball Shots x 15 reps (20 lbs/14 lbs)

rest 3 minutes then...

E.

3 minutes of:

Max Rep Double Unders 

*Every 25 Double Unders you must perform 5 Burpees

February 11, 2014

A.

Three sets, not for time of:

Kipping Handstand Push Up x 12-15 reps

Double Unders x 40-50 reps

Alternating Pistols x 10-12 reps

B.

6 sets of:

Hang Snatch + Snatch

rest as needed

C.

For Time:

5 Muscle Ups

10 Snatches (155/105)

30 Burpees over the barbell

20 Snatches (135/85)

20 Burpees over the barbell

30 Snatces (95/65)

10 Burpees over the barbell

5 Muscle Ups

D.

Spend 8-10 minutes on an Erg or AirDyne (Target Zone-Z2)

As written by James "OPT" Fitzgerald

recommended %'s and zones as per prescription

Target Zone	Suggested Intensity
Z1	65-74%
Z2	75-84%
Z3	85-90%
Z4	91-96%
Z5	97-100%

February 10, 2014

A.

Every two minutes, for 10 minutes (5 sets):

Front Squat x 3 reps

B.

Every minute on the minute for 12 minutes:

Clean x 1 rep

C.

15 minutes on the clock:
10 rounds of "Cindy"

then, with the remainder of the time...

Find a max effort shoulder to overhead

February 8th, 2014

Scheduled off day for tomorrow guys. Eat, take care of your bodies and rest up. 

February 7th, 2014

A. 

In 5 sets work to 85-90% of your 1rm Back Squat

Then...

3 sets of:

Back Squat x 3 reps @ 85%

Chest to Bar Pull Ups x 15 reps

B.

5 minutes of:

30 Double Unders

15 Snatches (75/55)

Rest exactly 5 minutes

5 minutes to complete:

15-12-9

Deadlift (155/105)

Handstand push up

Rest exactly 3 minutes

5 minutes to complete:

30-20-10

Shoulder to Overhead (95/65)

Box Jump (24/20)

February 5, 2014

A.

Take 15 minutes to work to a heavy Push Press

Then..

Every minute on the minute for 5 minutes:

Split Jerk x 1 rep @ heaviest push press weight

B.

For time:
 5 Ground to Overhead (185/125 lbs)
10 Ground to Overhead (155/105 lbs)
15 Ground to Overhead (115/75 lbs)

20 Ground to Overhead (95/65)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

C.

50 Wall Ball Shots (20/14 lbs)

5 Muscle Ups

40 Wall Ball Shots

4 Muscle Ups

30 Wall Ball Shots

3 Muscle Ups

20 Wall Ball Shots

2 Muscle Ups

10 Wall Ball Shots

1 Muscle Ups

February 4, 2013

A.

Three Sets Not For Time:

Kipping Handstand Push-Ups x 12-15 reps

Toes-to-Bar x 12-15

Unbroken Double Unders x 40 reps

*Make note whether or not these were unbroken in one set. Max, two attempts and then move on.

B.

Five sets of:

2-Position Snatch @ 70-75%

(Hi-Hang and 2” off the ground)

rest as needed

C.

For 12 sets (30 minutes):

30 seconds Max Distance on AirDyne

15 seconds rest/transition

45 seconds of Ring Dips

15 seconds rest/transition

30 seconds of Box Jump Overs (24/20”)

15 seconds rest/transition

February 3, 2014

A.

Every two minutes for a total of 12 minutes:

Front Squat x 1 rep @ 92-95%

B.

Every minute on the minute for 8 minutes:

Clean and Jerk x 1 reps (all reps between 75-90%)

C.

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

Buy In 

75 Double Unders

With the remainder of the time…

Increasing ladder of

3 Squat Clean Thrusters 135/95

3 Chest to Bar Pull Ups

6 Squat Clean Thrusters

6 Chest to Bar Pull Ups

etc…