5/1/12

Warmup:
Easy Row
General Dynamic
Junkyard Dog Warmup

Skill Warmup:
5 sets-
Work up to a heavy-ish double for Power Snatch, with 5 burpees as quickly as possible after each set.

WOD:
AMRAP 10-
15 Power Snatches (girls use empty bar, guys use 75#)
15 Burpees

or, IF YOU ARE COMPETENT AT DOUBLE UNDERS
Crossfit Open 11.1
AMRAP 10-
30 Double-Unders
15 Power Snatches (same weight as above WOD)

On both movements, focus on keeping your shoulder's back!
Just like the cleans yesterday, jump and pull yourself under on the snatches!

4/30/12

We're going heavy today with a different twist on a strength workout.
Technique and aggression are gonna be the focus on the heavy squat cleans.
Jump that bar up and pull yourself under it. BE AGGRESSIVE
Remember to get those elbows around fast, letting go of the bar and letting it rest on your shoulder.

Warmup:
General Dynamic
Squat Prep
Junkyard Dog
Do a few sets of power cleans, front squat, and squat cleans, working up to your heavy workout weight

WOD:
On the Minute for 20:00-
1 squat clean at 90%+

Go heavy on this! These lifts should be challenging right off the bat!
Squat cleans would be ideal, but if you don't yet have them do a power clean into a front squat.

4/28/12

Warmup:
Jump Rope practice and Running drills
General Dynamic
Pick a movement you struggle with and practice it

WOD (via Crossfit Park City):
4 rounds:
8 Burpees
12 Toes2Bar (scale is V-Ups)
16 Push Press (girls use empty bar, guys use 75-95#)
32 Air Squats

4/27/12

We're rowing! I know there are only 2 rowers in the gym, so try to work out with a group so you can all rotate through. I will be going down some time in the morning, so let me know if you wanna join.

Here's a quick video on rowing technique from Brian Mackenzie of Crossfit Endurance. Like he says, focusing on loading through your hips and keeping your spine straight is of the utmost important. Rowing is just like doing a deadlift or a power clean!




Warmup:
Easy 500m row with no straps and the damper on 1-2
Hip Mobility Drills
Pick a movement you suck at and practice some reps with it

WOD:
4 times-
500m row
Rest 3:00 between efforts

4/26/12

Today's workout combines two technical movements- Overhead Squat and Double-Unders.
On the Overhead Squat, use your snatch grip and pull the bar back slightly as you sit back and down into a squat. Hold your breath and squeeze your abs through the entire movement.
On Double-Unders, keep your butt and abs tight. Focus on jumping from your feet and ankles rather than bringing your knees up. Spin the rope from your wrists, not your elbows or shoulders.

Use the Skill Work to get comfortable with the movement and find a proper weight for your WOD.

Warmup:
Double-Under Practice
Lax ball Shoulder Mobility
Squat Prep
Shoulder Pass Throughs with the PVC
Overhead Squats with the PVC

Skill Work:
Work up to a heavy set of 5 Overhead Squat. Do a quick sets of Double-Unders after each set.

WOD:
3 rounds-
10 Overhead Squats (girls use empty bar or 55#, guys use 75-115#)
50 Double-Unders (sub is 3x single unders)

4/24/12

Great job on the hero WOD yesterday. It's a long, loud workout and I can imagine everyone is feeling pretty fried today.
Watch the MobilityWOD video posted below to both recover high-rep swings, cleans and box jumps, and prep for this workout.
As far as weight goes, you don't need to be at maximal load on the deadlifts. I want everyone to be focusing on positions.



Warmup:
Easy 500m row, loosen up
Roll out your glutes and hamstrings on a lax ball
Partner shoulder internal rotation mob to prep for dips
Light deadlifts
Pushups

WOD:
5 rounds
3 heavyish Deadlifts
AMRAP ring dips (scale down to either bar dips or ring pushups, then bar dips with band assistance or jumping dips)
Rest as needed between rounds

Cooldown:
Do a few sets of Toes2Bar or Knees2Elbows

Get organized before you grab the bar! At the bottom of your setup, before you pull off the ground, try to get your chest as high as possible while keeping your abs squeezed.
On the dips remember to keep your shoulder blades pinched back and elbows is. First move is to load your shoulder forward and down (same way you load your hips back when you squat!)

4/23/12

Big workout for everyone. It's high-rep high-power output.
Don't be scared of what looks daunting in writing. Make sure you are all the way warmed up to a sweat going into this one. Stay calm and be smart with your pacing and you will tear this WOD up.

Warmup:
Easy 500m Row
General Dynamic
KB Swing practice
Light Power Clean practice
Box Jump practice

WOD:
"Wittman"

7 rounds-
15 KB swings (girls use 25#, guys 45#, big guys 53#)
15 Power cleans (girls use empty bar, guys 75#, big guys 95#)
15 Box Jumps (girls use 20" box with a step down, guys use 24" box with a step down, big guys 24" box start working in touch-and-go reps)

For motivation here's a vid of Chris Spealler on this workout.

4/21/2012

Time for everyone's favorite- heavy back squats!
Your choice of high bar or low bar

Warmup:
Squat Mobility

WOD:
5x5 Back Squat
That's 5 sets of 5 reps, all at the same weight.
Try to use 85% of your 1rm

4/20/12

Today's a sprint!

Warmup:
500m Row or General Dynamic
Squat Prep
DB Snatch- play around with it
Kip Practice

WOD:
5 rounds-
7 Dumbbell squat clean thrusters (women use 15# DBs, men use 30# DBs)
10 Pullups

4/19/12

As with Tuesday, everyone's gonna do the same workout. I am trying to get as many people working out together as possible, both to push each other and coach each other. Having said that, there will be some added work after the main WOD for Tyler's Group.

Warmup:
General Dynamic
Junkyard Dog
Light Power Cleans
Wall Walks (see video)

WOD:
20 minutes-
Odd Minutes- 5 heavy-ish power cleans
Even Minutes- AMRAP Handstand Pushups

Order of scaling for the handstand pushups will go as follows:
- Handstand Pushups
- Handstand Pushups with plates on the ground under your head
- Wall Walks with a 1 second pause at the top
- Dumbbell Strict Presses

Strength: (This is after the WOD for Tyler's Group)
Heavy triple Push Press

4/17/12

Everyone's doing the same WOD tomorrow! We're gonna take advantage of the warm weather and train outside
Let's definitely try to coordinate groups, I will be training at 3:00 PM so please join.

WOD:
8 rounds
10 Burpees
15 Jumping Lunges
20 Double-Unders (sub is 3x single unders, so 60 single unders)
5x5 yard shuttle run
:90 rest

4/16/11

Main Group


Warmup:
General Dynamic
Overhead Prep
Squat Prep

Strength/Skill:
Overhead Squat- work a few heavy-ish sets focusing on technique

WOD:
AMRAP 13-
9 Overhead Squats
18 Swings to eye level

Notes:
- On the Overhead Squats- Actively press the bar overhead, try to point those elbows forward. Pull it slightly back as you descend into your squat. Hips down and back, shove your KNEES OUT.
- On the Swings- Let the weight load those hips back, don't bring them back until your arms make contact with your lets. Use your hips- squeeze your butt and thrust it up.



Tyler's Group

Warmup
Snatch Drills- Muscle snatches, lifts from the hang, snatch balances

WOD:
AMRAP 10-
Snatch at 85%

4/14/12

Main Group

Warmup:
General Dynamic
Squat Prep
Handstand work

WOD:
Thruster
3-3-3-3-3-3-3

7 sets of 3 reps of thrusters. You have the choice of doing 7 sets with the same weight (this should be HEAVY) or working up to a 3 rep max.

Cues:
- BIG BRACE, hold your breath the entire movement
- High Elbows on the front rack position
- Stay on your heels and wait to jump the weights up until your hips are well above parallel

\

Tyler's Group


WOD:
AMRAP 20-
400m row/.4 miles on the AirDyne
25 Pushups

OR

2012 Crossfit Open Workout 1-
AMRAP 7 Burpees to a 6 inch target

4/13/12

Main Group


The workout is going to have two portions- running skill work and a Crossfit WOD

Watch the video below from Brian Mackenzie from Crossfit Endurance for Drills and Technique Cues!
Notice how the ball of his foot lands right under his hip and he pulls his heel to his butt.
LEAN AND FALL FORWARD RATHER THAN PUSHING OFF THE GROUND


Warmup:
Running Drills
General Dynamic

Skill Work:
On the Minute for 8 Minutes-
Run a length of Nelson, quick but not sprinting, focusing on technique

WOD:
Use the squat racks/cages in the gym for this WOD
4 rounds-
12 DB snatches, alternating arms
8 Toes to Bar (scale to knee raises)
8 Burpees, jump and touch the pullup handles






Tyler's Group


We're modifying some named Crossfit workouts to fit in our running course in Nelson 3 laps is about 350m


"Hell-en"
9 Nelson Laps
63 Swings
36 Pullups
6 Nelson Laps
42 Swings
24 Pullups
3 Nelson Laps
21 Swings
12 Pullups

OR

"Helen"
3 rounds:
3 Nelson Laps
21 Swings
12 Pullups

Movement Prep:

4/12/12

Main Group

Get excited! We're getting after a classic Crossfit named workout today- Cindy!

Warmup:

Easy Row

Double Under Practice

General Dynamic

Pullup and Pushup Prep

WOD:

Cindy

AMRAP 20:00 of-

5 Pullups (scale to chest-to-bar rows, see mondays post)

10 Pushups (scale to pushups from the knees but CHEST TOUCHES THE GROUND EVERY REP)

15 Air Squats 

Notes:

- On Pullups- Initiate the swing with your shoulders, then pop those hips and jump! Push off the bar at the top!

- On Pushups- Break these up smartly, they will get tough. Tight butt, tight abs (you should have assume that by now haha) Keep your shoulders back and elbows in!

- On Air Squats- Hips back, knees out. 

Tyler's Group

Strength Day:

Behind the Neck Press 1 rep max

then

AMRAP set at 85%

Skills:

40 Turkish Getups, alternating hands every rep

4/10/12

PLEASE NOTE-
These workouts are to be performed in the order posted. 


Main Group

Warmup:
Double-Under Practice
General Dynamic
Spiderman Lunges
Hamstring Floss

Strength:
Deadlift- 5 sets of 3 reps, building up to a heavy-ish set of 3 reps

WOD:
5 rounds score for total reps-
:30 seconds Max Reps Power Snatch
:30 seconds jumping lunges
:30 Rest

Notes:
- On the Deadlifts: TIGHT BUTTS TIGHT ABS. Set that up before you grab down and keep that belly tight the whole time. Once setup, pull your butt down and shoulders back and up as you stand. PLEASE watch the K-Star video below.
- On the Power Snatches: Make sure your grip is wide enough, the bar should be right in your hip when you're standing upright. Big jump and pull yourself under the bar. Elbows high and outside as you jump.
- On the Jumping Lunges: Squeeze your abs and keep your torso upright. Jump and land with your feet straight forward.





Tyler's Group


WOD:
21-15-9
255# Deadlifts
30" Box Jumps


Lucas- sub 105# Power Cleans for Deadlifts


Will and Nick's Olympic Lifting Group
See Mike's Gym website

4/9/2012

Main Group

Warmup:
400m easy row
General Dynamic
Kipping Pullup Work

Strength:
3 rep max Push Press

WOD:
21-15-9
Pullups (scale will be chest-to-bar body rows, see video)
Push Press (if doing body rows, use the same barbell)
Box Jumps (stand all the way up in full control at the top, step down)

Notes:
-If you scale down the pullups, make sure they are still challenging!
-Drive thru your heels and get a big jump on the push press!
-Remember! When lowering the bar on Push Press, pull it back behind your collar bone and WORK TO KEEP THOSE ELBOWS POINTING FORWARD
-On the box jumps, jump and land with feet straight forward and knees out



Tyler's Group


Strength:
HighBar Back Squat 2 Rep Max in flat shoes (Not Oly shoes)

WOD:
5 rounds:
9 Rack Thrusters 95#
20 Double Unders
7 WeightVest Pullups 20#

Will and Nick's Olympic Lifting Group


See Mike's Gym website

4/3/2012c

Warmup:
General Dynamic or 500m row
Handstand Work
Hip Floss

Conditioning:
5 rounds:
30 Overhead Walking Lunges (Use a plate)
15 Pullups (Scale down number of pullups, then to horizontal rows with the barbell in the squat rack)

Coaching Cues:

Lunges-
Point Your Elbows Forward!
Drive Through Your Heels!

Pullups-
SQUEEZE YOUR BUTT AND ABS!
Pop Your Hips!
Push Off At The Top!

Start of Spring Training!

Back at it!
Some Cues for the Workout:
- TIGHT BUTT TIGHT ABS
- Hips BACK and Knees OUT on your back squats!
- On the hang power cleans, Jump that Bar Up! Get those Elbows around!

And, as always, ALL THE WAY DOWN ON YOUR SQUATS


Warmup:
General Dynamic
Hip Prep

OR

500m row
Shoulder/Leg Swings
Spiderman Lunges
Air Squats

Strength:
Back Squat- work up to a heavy set of 3 reps
then, with 90% of that weight, do 2 more sets of 3 reps

Conditioning:
As Many Reps as Possible in 8 minutes of-
7 Hang Power Cleans
14 Burpees
21 Air Squats