9/30/11- Skill Session

Skill Session is at 3pm!

Meet at the pool!

9/29/11- Deadlifts and Double-Unders!

Notes
- Please bring your jump rope!!!
- We're going to do another skill session on Friday. Does 2pm or 3pm work better for everyone?

Warmup:
Dynamic Warmup
Jumping and Landing Practice

Strength:
Max Effort Deadlift!
Heavy (not maximal) single, then 1-3 sets of 3 reps at 85-90%

Conditioning:
As many rounds/reps possible in 10 minutes:
10 Double-Unders
Short Run
20 Double-Unders
Short Run
30 Double-Unders
Short Run
40 Double-Unders
Short Run
50 Double-Unders
Etc.

If you do not have a rope, the sub for double-unders will be burpees!
If you have a rope but don't have double-unders the sub will be tuck jumps!

9/27/11- Pullups!

Notes
- Make sure you have your jump rope for Thursday's workout!
- Awesome article on snitting out on reps from Mobility WOD's Kelly Starrett. Read it. Live it. Link Here

Warmup:
Gymnastics Warmup
Jumping and Landing Practice

Strength:
Max Reps Strict Pullups
Max Reps Strict Chinups

Conditioning:
10-9-8...3-2-1
Hang Power Clean
10 Overhead Walking Lunges after each set

9/26/11- More Squats!

Notes
- Get your jump ropes and lacrosse balls!
- If you get a chance, take a look around some videos at mobilitywod.com

Warmup:
Dynamic Hip Warmup
Jumping and Landing Practice

Strength:
Dynamic Effort HighBar Back Squats

Conditioning:
6 rounds:
5 Burpees
10 Thrusters
20 Situps

9/23/11- Technique Clinic

Meet at the pool at 2pm for Friday's technique clinic. We will go over a handful of movements, focusing specifically on power cleans and kipping pullups.



There is a kipping pullup video a few days back.

9/22/11- Pullups and Tabata Mashup

Notes
- Crossfit Games are on ESPN2 tonight!!! Come over at 8 and watch!
- We're going to have a group technique clinic on Friday, does 2pm work for everyone?
- Get a lacrosse ball for mobility homework!

Warmup:
Gymnastics Warmup

Strength:
Max Effort Weighted Pullup

Conditioning:
Alternating Double Tabata:
KB/DB snatch
Pushups (can be scaled up to ring pushups)

Tabata Explanation

9/20/11- Box Squats

Notes:
- Wear knee-high socks if you have them!
- Start working on acquiring a lacrosse ball for mobility work. They are not difficult to find. Go to the bubble or ask a lax bro you know.

Warmup:
Running Technique Work
Dynamic Hip Warmup

Strength:
Max Effort Box Squat

Conditioning:
5 rounds:
5 Deadlifts 60-70% 1 rep max
10 Toes2Bar
15 Double-Unders
Rest 2:00

9/19/11- Week 2 Begins

Notices
- Please order a jump rope if you have not yet done so!!! roguefitness.com

Warmup:
Running Drills
Air Squat Technique Work
Dynamic Shoulder Warmup

Strength:
Dynamic Effort Push Press
- Use Press 2rm weight from last week

Conditioning:
50 Pullups (scale will first be jumping pullups, then a decrease in reps)
Long-ish Run (Gym-CFA-around parking lot-Nelson entrance under bridge)
100 Air Squats
Sprint around parking lot

9/16/11- Running Technique

Notices
We're going to meet at 3:00 PM at the pool. We will go over running technique and complete a related workout.
Please bring a watch if you have one!

Workout:
On the Minute for 10 Minutes: 100m sprint

Here's a sneak preview.

9/15/11- Dynamic Front Squats

NOTICES:
- If you have not yet purchased a speed rope yet, please do so ASAP. roguefitness.com
- Friday we will be doing a clinic going over running technique. Please let me know what time works best for you to do this.
- Please get into the habit of checking this blog regularly every evening. It is the easiest and most efficient way for me to communicate with everyone in the group


Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup

Strength:
Dynamic Effort Front Squats

Conditioning:
RX'd- 7 rounds: 7 Clean&Jerks 115# 25 Double-Unders
SX'd- 7 rounds: 15 DB/KB Swings 10 Burpees





Results:


Maddie Jackson- 45/8:20 SX'd 25#
Jamie Hillas- 45/8:45 SX'd 25#
Sam Simas- 45/9:10 SX'd 25#
Andie Tibbetts- 45/8:08 SX'd 25#
Dana Monsees- 45/7:25 SX'd 25#
Elie Alldredge- 45/7:20 SX'd 25#
Kelsey Allan- 45/8:35 SX'd 20#
Sarah Demers- 45/8:36 SX'd 20#
Nora Daly- 45/8:20 SX'd 25#
Goran Simic- 95/13:00 SX'd 45#
Nick Keenan- 155/11:30 SX'd 53#
Nick Daly- 145/20:17 RX'd
Tyler Sandoval- 160/12:48 RX'd
Ian Mackay- 185: 11:23 RX'd

9/13/2011- Press and Pull

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Shoulder Warmup
Muscle Snatches
Pushups Drills

Strength:
Max Effort Press

Conditioning:
RX'd- As Many Reps As Possible (AMRAP) in 8 minutes- Muscle-Ups
SX'd+- AMRAP 8 minutes- 5 Strict Pullups 5 Dips
SX'd- AMRAP 8 minutes- 5 Supine Rows 10 Pushups

9/12/2011- It Begins

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup/Air Squat Tutorial

Strength:
Max Effort Low Bar Back Squat

Conditioning:
RX'd- 20 bodyweight Back Squats 30 Deadlifts (same bar) 40 Lateral Jumps 50 Unanchored Situps
SX'd- 50 Air Squats 50 Lateral Jumps 50 Air Squats 50 Unanchored Situps

Mobility:
Couch Stretch
Pigeon PNF
Overhead Distraction





Results

Nora Daly: 85x3/8:16 SX
Andie Tibbetts: 85x3/10:30 SX
Joe Tamposi: 175x3/6:00 SX
Goran Simic: 155x3/6:39 SX
Paul Gerard: technique work with 95/7:45
Tyler Sandoval: 275x2/6:04 RX 160#BW
Will Griffin: 315x1/9:48 RX 170#BW
Andre Keiser: 205x2/5:35 RX 135#
Nick Daly: 205x2/7:24 RX 135#
Nick Keenan: 265x2/6:27 RX 155#
Kazu Asaga: 205x2/9:38 RX 135#

Snatch Work

I went down to Crossfit Groton to hit some snatch drills with owner Tim Devine. He's a great dude and got a great gym going on. Working out with another coach definitely helped both of us nail some PRs.

Muscle Snatch heavy double- 95#
Snatch Balance heavy single- 165#
Snatch heavy single- 135#

Strongman Workout

I got this first workout from strongmanwod.com.

50 Tire Flips (440# tire) for time, 5 Burpees at the top of each minute
time- 5:31

Because it didn't take too long I did a little something extra at the end.

50 yard Front Rack Walking Lunge 135#- 2:48

Rowing Intervals

I am not going to get a chance to workout this weekend so I'm going to hit a workout all five week days. I figure since rowing intervals aren't too taxing and they're something I need to work on I'd throw them in for my mid-week workout.

4 Rounds:
500m row
Rest 3:00 between efforts

Times- 1:48.4, 1:48.5, 1:47.4, 1:46.0

Heavy Sprint-ish Metcon

This was a pretty heavy workout for me, but it went quickly. I've been doing double-overhand deadlifts since attending the mobility cert a few weeks ago and it definitely helps me better maintain position.

5 rounds:
20 DUs
10 Pullups
5 Deadlifts 255#

time- 7:39

Run-Thrusters

I did this workout outside at the local HS track.

3 rounds:
400m run
15 thrusters 95#

time- 10:40

Another Long Metcon

6 rounds:
5 Power Cleans 135#
50 yard farmer's carry 75#/hand
40 yard backwards sled pull 180#

time- 18:09

Friday- Crossfit Football Workout

"Religion"
5 rounds:
Max Reps Back Squats at Body Weight (160#)
7 Burpee Box Jumps 20"

Reps- 18/9/9/9/9=54
Time- 10:10

I got this workout from Crossfit Football. It was real fun and totally brutal. Below is a video of my first round. I did high-bar back squats for this workout.

Thursday Workout

Snatch-Grip PushPress 1rm- 175#

Max Strict Pullups in 5 minutes- 48 reps
Max Strict Dips in 5 Minutes- 32 reps

Tuesday MetCon

100 Wall Balls 18# 10ft

800m run with 30# vest

100 Swings 45#

time- 17:15

Monday- Max Effort Deadlift

Sorry for the lack of posts, the hurricane knocked out my internet.

Deadlift 1rm- 365#

3 rounds:
15 abmat situps
15 good mornings 45#
50 yard sled drags 135#
rest :60