12/6/12

Everyone is doing the same workout today. Focus on Speed and Power!
Move with good technique and set yourself up for a successful meet on Saturday!


Warmup
General Dynamic
Choice Shoulder Mobility
Choice Hip Mobiity

Strength:
Max Effort Power Snatch

Conditioning:
3 rounds: (Optional 4th round for 7:00 AM Group)
10 Back Squats
10 Burpees
10 heavy DB Snatches, alternating sides

11/29/12

Apologies for the lack of a post the other day!

Today, same as two weeks ago, we are focusing on speed and quality of movement gearing up to race this weekend. Snatches and burpees are both very technical movements, so be mindful of your position as you move fast!

Fast pull under the bar on the snatches, and squeeze your butt on the burpees!

6:00 AM Group

Warmup:
General Dynamic
Choice Mobility- you know what you need to do!

Skill:
Practice Power Snatches

Conditioning:
On the minute for 14:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees

7:00 AM Group

Warmup:
General Dynamic
Spend a little extra time addressing mobility!

Strength/Conditioning:
On the minute for 20:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees

11/26/12

Hope everyone enjoyed their break and is ready to get back to work!
Today is all about SPEED and POWER. Be fast but move clean!

6:00 AM Group

Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds

7:00 AM Group


Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds

11/20/12

Great job this weekend! The first step on a long road.

Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!







Both Groups

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength, Part 1:
Max Effort Back Squat

Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single

11/15/12

As our first meet approaches, today is an opportunity to tune everything up for the weekend!
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!

Everyone has done a great job so far this year, let's keep up the good work!



Also check out the pullup and ring row videos from previous posts!

6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility

Strength/Skill:
Spend 10 minutes practicing cleans

Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows

7:00 AM Group

Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS

Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows

11/13/12

Great job on a tough workout yesterday!
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!

Everyone is doing the same workout again, check out these videos to get prepped.






Warmup:
General Dynamic
Shoulder Mobility
Squat Prep

Strength:
Max Effort Push Press

Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!

For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.

11/12/12

First meet of the season coming up Saturday! Let's make sure we are buckling down on mobility and recovery!

Today we are working on the same thing we focused on last week--- FULL EXTENSION. Make sure your butt is squeezed and you're at full extension when you start and finish your squats, and when you finish your burpees!

6:00 AM Group

Warmup:
General Dynamic
Hip Mobility
Ankle Smash
Squat Prep

Strength:
Dynamic Effort Back Squat-
7 sets of 3 reps at 70-75% on a 1:00 interval, focus on technique and speed!

Conditioning:
With a partner, in Nelson-
4 rounds-
Shuttle Run (Halfway down and back, all the way down and back)
25 Air Squats
Shuttle Run
10 Burpees
Rest while partner works

11/8/12

Great job so far through the first week of training! Keep up the positive attitude!

We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!










6:00 AM Group

Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep

Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!

Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)

7:00 AM Group


Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep

Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!

Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds

11/6/12

An AWESOME push press. Knees out, does a great job of getting his head through, and really works to rotate his armpits forward.



Great demo of FULL EXTENSION on a broad jump


6:00 Group

Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep

Strength/Skill:
Spend 10:00 practicing behind the neck push press. Focus on elbows/armpits forward, and actively pulling the bar straight down onto your back.

Conditioning:
On the minute for 14:00-
Odds, 5 Push Press
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL HIP EXTENSION

7:00 Group

Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep

Strength/Conditioning:
On the minute for 20:00-
Odds, 5 Push Press (behind the neck if you can/want)
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL EXTENSION

If time allows,
Practice Turkish Getups

11/5/12

The big theme this week is squeezing your butt and getting FULL EXTENSION. That means full extension at the top of the squat, squeezing your butt tight at the bottom of toes2bar/knees2elbows, and using your hips on dumbbell snatches!







6:00 AM Group

Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep

Strength:
Max Effort Back Squat, work up to a heavy single

Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest

7:05 Group


Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep

Strength:
Max Effort Back Squat, work up to a heavy single

Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest

11/1/12- WE OFFICIAL

And so it begins! Official start to the NESCAC season!

We are working on two big, complex movements today- Snatches, and Burpees

Remember, our focus is not moving more or moving faster but moving BETTER. We are working hard, but we are also working SMART.







6:00 AM Group

Warmup-
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep

Strength/Skill-
Spend 10:00 working on snatch technique!

Conditioning-
On the minute for 16:00-
Odd minutes, 5 Power Snatches, reset between each rep
Even minutes, 5 PERFECT Burpees

After, if time permits-
Work with a partner on hollow holds!

7:00 Group

Warmup:
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep

Strength/Conditioning:
On the Minute for 20:00-
Odd Minutes, 3 Power Snatches at ~70%, reset between each rep
Even minutes, 5 PERFECT burpees

After, if time permits-
Work with a partner on hollow holds!

10/30/12

As of right now (Monday afternoon) TOMORROW MORNING IS STILL ON

I will get in touch with everyone if this changes!!!!!

Some hollow body food for thought for everyone


WICKED push jerk!


Its a longer video, but if you have the time check it out!! Hooray mobility!



6:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work

Strength:
Push Jerk, work up to a heavy single

Conditioning:
4 rounds with a partner-
5 Push Press
10 Overhead Lunges (Guys 45# plate, girls 25# plate)
5 Push Jerks
10 Overhead Lunges

7:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work

Strength:
Max Effort Push Jerk. You may go from behind the neck if mobility allows.

Conditioning:
4 rounds with a partner-
8 DB Push Press right arm
10 Overhead Lunges with DB in right arm
8 DB Push Press left arm
10 Overhead Lunges with DB in left arm
Rest while your partner works

10/29/12

November 1st is right around the corner!
That means its time to start making sure all our ducks are in line in terms of recovery.
Make sure you are constantly addressing mobility, getting your protein in after workouts, and trying to get your sleep patterns in order.








6:00 AM Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
4x
:30 Pullups/Ring Rows
:30 Rest
:30 Air Squats
:30 Rest
:30 Hang Power Cleans
:30 Rest

7:05 Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
3 rounds-
30 Air Squats
AMRAP (-1) Pullups
2 Nelson laps, quick but MAINTAIN TECHNIQUE

Running Drills

10/25/12 SNATCHES

We are going to be doing lots of SNATCHES. Check out the videos.

Just watch the first part of this one


Watch Rich Froning (on the right) in this one



6:05 Group

Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Squat Prep

Strength-
Learn the power snatch!

Conditioning-
8 Rounds:
:20 DB Snatch (Alternating arms by round)
:10 Rest
:20 Burpees
:10 Rest

7:05 Group

Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Choice Hip Mob

Strength-
Max Effort Power Snatch

Conditioning-
15-12-9-6-3
Power Snatches
Burpees

10/23/12

Great job yesterday! Let's keep up the good work and good attitude through the rest of the week!

Push Jerk!



Knees-to-Elbows and Toe-to-Bar!



6:05 Group

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength:
Learn the Push Jerk!

Conditioning:
On the minute for 14:00-
Even Minutes, 10 Push Press
Odd Minutes, 5-7 Knees-to-Elbows


7:05 Group

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength/Conditioning:
On the minute for 20:00-
Odd Minutes, 5 Push Jerks
Even Minutes, 5-7 Knees-to-Elbows

With the remaining time, work on a movement you have trouble with and/or do some mobility!

10/22/12

Time for another Nelson workout! Both groups are doing the same workout today!

Front Squats!


Brush up on your running technique!



Both Groups

Warmup:
Running Drills
Shoulder Mobility (for front rack!)
Squat Prep

Strength:
Max Effort Front Squat!

Conditioning:
5 rounds-
10 Burpees
20 Air Squats
Sprint a lap around Nelson
Rest 2:00

10/18/12

With the first group, we are going to spend some time practicing kipping pullups.
With the second group, we are going to spend a bunch of time addressing mobility before getting into a workout that is a strength/conditioning hybrid.


6:00 AM Group

Warmup:
General Dynamic
Hip Ungluing
Shoulder Prep

Strength/Skill:
Kipping Pullup Practice!
Watch the video posted below!!!
If you can kip, do a few sets for max reps


Conditioning:
4 rounds-
:45 Power Cleans
:15 Rest
:45 Goblet Squats
:15 Rest
:45 Situps
:15 Rest


7:05 Group

Warmup:
General Dynamic
SERIOUS mobility session- address your nagging problems!!!

Workout:
On the Minute for 24:00,
Odd Minutes- 5 Power Cleans (if you go from the ground, drop and reset after each rep)
Even Minutes- 5-7 PERFECT pullups. If you did pullups Monday and want to do Toes2Bar today, you may

With the time remaining, work on a skill or movement you have trouble with!

10/17/12- BURPEES

Everyone is doing the same workout today!
Get pumped for some thrusters and burpees!
Follow the mobility homework I posted to prep for this!










Both Groups

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Burpee Practice

Strength:
Max Effort Thruster!

Conditioning:
7 Minute Burpee Test
The name says it all!
Just keep moving!

Fall Break Mobility Homework!

10/11/12- SPEED

We are all doing some sort of clean today, so here are some cool videos about cleans----

Power Cleans (caught above parallel)

Squat Cleans (caught in a full front squat)



6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Squat Prep

Strength:
Squat Clean, spend 15:00 working up to a few HEAVY SINGLES. That means we are going to be using a challenging weight for sets of ONE REP.

Conditioning:
2 rounds with a partner, one works while the other rests,
AMRAP 5:00-
6 DB snatch right
6 DB snatch left
12 Goblet Squats

That ends up being two 5:00 work segments with 5:00 rest in between


7:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Prep

Strength:
Max Effort Power Clean

Conditioning:
5 rounds-
6 Deadlifts
6 Power Cleans
12 Burpees
Rest 2:00

Mobilize Yourselves!

Here's some mobility pieces to both recover from the first few days of the week as well as prep yourselves for Thursday

10/9/12

Great attitude from everyone yesterday, especially the first group! Way to start pushing weights and grind through a tough workout!

Today everyone is going to be doing the strength movement so I am going to post the videos up here.

Behind the Neck Push Press






Kipping Practice- Both groups, but ESPECIALLY for the 6:00 Group


Wall Climbs- for the 7:05 Group



6:00 AM Group

Warmup:
General Dynamic
Kipping Practice!
Shoulder Mobility!

Strength:
Behind the Neck Push Press
Spend about 15:00 working on sets of 3 at a manageable weight. Practice some kip swings between sets.

Conditioning:
4 rounds, with a partner-
5 Dumbbell Push Press
AMRAP Pullups (pop quiz- what does AMRAP mean?)
20 Overhead Lunges (Girls use 25# plate, guys use 45# plate)
Rest while your partner goes


7:05 Group

Warmup:
General Dynamic
Kipping Practice
Shoulder Mobility

Strength:
Dynamic Effort Behind the Neck Push Press
10 sets of 2 reps at 70-75% of your 1 rep max, on ~1:00 interval

Conditioning:
4 rounds, with a partner-
3 Wall Climbs
AMRAP Pullups (girls, if grip is a major factor we will allow one drop)
20 Overhead Walking Lunges
Rest while your partner goes

10/8/12

Do some mobility to get ready to squat heavy!

6:00 AM Group

Warmup:
General Dynamic
Squat Prep mobility

Strength:
Front Squat, work up to a heavy single

Conditioning:
On the Minute for 14:00-
Odd Minutes- 7 Front Squats
Even Minutes- AMRAP Burpees (AMRAP= as many reps as possible)




7:05 Group

We have a pool workout today!!!! Get excited!!!

Warmup:
General Dynamic
Squat Prep Mobility- hips and ankles

Strength:
Max Effort Back Squat, find a heavy single

Conditioning:
5 rounds-
25 Underwater swim
50 Air Squats

Here's a workout demo-

10/4/12

IMPORTANT NOTE TO THE FIRST GROUP-----
We will be running outside in the morning, rain or shine, so plan ahead! Bring dry clothes and/or separate workout clothes!!!

Also, if anyone has any extra lax balls they want to donate for the sake of putting together a few double-balls for the team, please bring them in the AM

Here is a little video on running technique for everyone to checkout-


6:00 AM Group

Warmup:
Running Technique Work
Shoulder Lax
Squat Prep

Strength:
Cleans! work up to a heavy single

Conditioning:
On the minute for 10:00-
Sprint 100m





7:05 Group

Warmup:
Running Technique Practice! Watch the video above!
Mobility

Strength:
Dynamic Effort Power Snatch
For 10:00, with a partner, alternate single reps at ~75% focusing on technique and speed.

Conditioning:
4 rounds-
:40 DB snatch alternating sides, moderate weight
:20 Rest
:40 Box Jumps
:20 Rest
:40 Thrusters (light- girls use empty bar or mini bar, guys use 65-75)
:20 Rest
:40 Strict Pullups or Ring Rows
:20 Rest

10/2/12

First off--- IF ANYONE HAS ATHLETIC TAPE PLEASE BRING IT

Also, if you were not here on Monday you will be doing squats for strength instead of push press.

On that note, after yesterday's attendance, we are going to have a little chat about time management. Coming once or twice a week is not going to cut it. You're not going to get anything out of the program if you don't follow the program. If you are not there every day, you are not following the program. There is no way around that. I know everyone has a lot going on but you have to figure out a way to balance school work and training. It might take a few days without the amount of sleep you want to get, but its what you gotta do. A month from now you aren't going to have the option, so get on the wagon now.

A great piece on overhead mobility! I know some of you have extra lacrosse balls, so lets use them to tape together a few double-lax-balls!



6:00 AM Group

Warmup:
General Dynamic
Ungluing our Shoulders and opening out hips like the above video!

Strength:
Push Press, work up to a heavy single.

Conditioning:
On the minute for 16 minutes-
Odd minutes, 10 Push Press
Even minutes, 12 DB Snatches, alternating arms



7:05 Group

Warmup:
Running Drills
Watch the video above for mobility!
Thoracic/Overhead Prep
Opening our hips

Strength:
Split Jerk 2 rep max, alternating feet

Conditioning:
8 rounds-
:20 Hang Power Clean (Girls use 45-55, guys use 75-95)
:10 Rest
:20 Push Press
:10 Rest

10/1/12- BOOM

IMPORTANT NOTE- If you ate usually in the 7:05 group but come early on Mondays, stick with the 6:00 AM group through warmup and strength, then we will break up conditioning groups.

We are all doing the same movements tomorrow, so I am going to post the videos before the workouts. Check them out, they will be super helpful for better understanding what it is we are doing in the gym, and in turn help you move better and perform better.

DEEP SQUATS!


Mobility Prep for Squats!


Pullup Technique!


Ring Rows!


6:00 AM Group

Warmup:
General Dynamic
Lax Ball in your hips
Lax Ball in your shoulders

Strength:
Back Squat- we are going to work up to a heavy single!

Conditioning:
5 rounds-
:30 Pullups or Ring Rows (if you do not yet have strict pullups)
:30 Rest
:30 Goblet Squats
:30 Rest
:30 Burpees
:30 Rest

7:05 Group

Warmup:
General Dynamic
Squat prep mobility
Lax ball in the shoulder

Strength:
Dynamic Effort Back Squat
On the minute for 10:00-
2 back squats at 65-70% of 1 rep max

Conditioning:
3 rounds-
15 Back Squats, unbroken (we will use goblet squats for some people)
15 Pullups, fast and unbroken (We can scale the number of pullups, as well as subbing ring rows)
15 Burpees, fast but NOT SLOPPY
Rest 2-3 minutes between rounds

9/27/12 AND YA DONT STOP

Everyone has done a great job so far this week, keep it up!
I know everyone is pretty sore, so here is a mobility video for everyone. Unglue that high hammy and think about the upstream/downstream concept!



6:00 AM Group

This is going to be another instructional session. We are going to work on the clean and the pullup, and if we have time we will do a conditioning workout.
Here is a link to the pullup bands- http://www.roguefitness.com/rogue-monster-bands.php You are going to want the green band.
Check out these videos!





7:05 AM Group

Today is about Snatches... lots and lots of Snatches

Warmup-
General Dynamic
Unglue your high hammies (see the video at the top of this post)
Lax ball along the scapula, the usual
Internal Rotation!
Super Secret New Barbell Smash Mob (you'll see)

Strength-
Max Effort Power Snatch
Work up to a heavy single, but don't let your technique go to crap!

Conditioning-
60 Power Snatches (girls use empty bar, guys use 75-95)
At the top of each minute perform 2 burpees
NOTE- there is the option to do this workout with Dumbbell Snatches, we will walk about who this is appropriate for.

9/25/12- keep it going

6:00 AM Group

Warmup:
General Dynamic
Ungluing our Shoulder with the lax ball
Lax ball on the butt and hamstrings

Strength:
Push-Press
Same deal as back squats yesterday, we are going to work on starting to load this movement.
Nothing super heavy, just focusing on technique under load.

Conditioning:
Tabata intervals are something we will revisit throughout the season. It refers to a work/rest cycle of :20 of work followed by :10 of rest. We will usually do this with two movements for 8:00 of total work.

8 rounds-
:20 Push Press
:10 Rest
:20 Goblet Squats
:10 Rest







7:05 Group

Warmup:
General Dynamic
Ungluing our shoulders with a lax ball
Shoulder internal rotation floss
Unglue your hips (if needed)

Strength:
Dynamic Effort Split Jerks
10 sets of 2 reps at 75-80% of your 1rm Push Press from last week. Alternate landing stance each rep.

Conditioning:
4 rounds-
20 Overhead Walking Lunges (Guys use 45#, girls use 25#. We can scale reps if needed)
10 Pushups with hand in dumbbell handles (I will explain) or Dips (we'll talk about this too)
20 Anchored Situps (Do GHD situps if you have em)
Rest 2:00

9/24/12- MONDAY MONDAY MONDAY

Week Two! Coming at ya!

I hope everyone in the 6:00 AM is ready for their first workout!

IMPORTANT NOTE FOR THE 7:00 AM GROUP---- from now on we will be starting at 7:05 AM. Still make sure to be there at 7:00 so we can get rolling as quickly as possible

Here is a little Mobility food for thought for everyone, a nice explanation of our squat prep:


Start getting into the habit of looking through MobilityWod.com for more vids from K-Star!

6:00 AM Group

Warmup:
General Dynamic
Ankle SMash
Lax Ball Hip mobility
Lax Ball Scapula work
Squat Prep (from the video above)

Strength:
Back Squat!
We're looking for any big lifts from anyone just yet, we're just gonna start loading the back squat, which will serve as one of our foundational movements.

Conditioning:
On the minute for 14 minutes-
Odd minutes, 8 Dumbbell snatches, alternating arms
Even minutes, 15 Air Squats

GET LOW!!



7:05 Group

Warmup:
Running Drills
Ankle Smash
Lax Ball Glute Smash
Lax Ball Scapula
Squat Prep

Strength:
Max Effort Front Squat

Conditioning:
On the Minute for 20 minutes-
Odd minutes, 5 Front Squats (Same weight you used last time we did a workout like this)
Even minutes, 5-7 PERFECT Pullups (we can scale the number of reps down if needed)

Weekend Mobility Homework!

First things first, for all of you out there just starting out with this, here is an introduction to our understanding of mobility and Kelly Starrett, our go-to mobility guru.



We've got two pieces of homework for everyone to address this weekend.

First we've got the feet and ankles, an often overlooked area that we will keep coming back to.



We are also going to work on ungluing our shoulders, another piece we will keep coming back to.



For that first rib piece he does at the beginning, you can wrap a towel or shirt around the end of a pvc pipe, or use a barbell or a t-ball bat or anything that looks like that. Get creative.

Go forth!

9/20/12

First week is almost in the books!
6:00 group- don't forget to get yourselves a pair of flat-soled sneakers for the gym!
Just a friendly reminder, if for any reason you have a schedule/attendance issue please let me know and we will work together to figure it out.

Also, I will be posting weekend mobility homework, so remember to keep checking the blog!

6:00 AM Group

We are going to work on power cleans, dumbbell snatches (see the video below) and pullups!



7:00 Group

Warmup:
Running/Jumprope
Ankle Smash
Shoulder Internal Rotation
Shoulder Lacrosse Ball Smash
Squat Prep (the spiderman lunge/hip capsule warmup thing, for lack of better description)

Strength:
Partner up with someone with the roughly the same squat clean 1 rep max as you (within 10#)
For 10:00, alternate squat cleans at 65-70% of your 1 rep max.
This is not an AMRAP, this is dynamic effort similar to the way we squatted on Monday.

Conditioning:
3 rounds-
AMRAP Pullups (If grip is a major limiting factor, take two attempts at this)
Run 2 laps around Nelson at 90%
Rest 2:00

9/18/12

Make sure we are on time in the morning! With groups as large as ours, we need everyone on time and ready to go in order for things to run smoothly!

NOTE TO THE 7:00 AM GROUP--- IF YOU HAVE A JUMP ROPE PLEASE BRING IT

6:00 AM Group

We are going to learn the press and the push press! Don't forget your lacrosse ball!
Check out the video below for a description of the push press



7:00 AM Group

Warmup:
Running Drills/JumpRope
Unglue your shoulder with a lacrosse ball!

Strength:
Max Effort Push Press

Conditioning:
8:00 AMRAP-
4 Strict Press (Girls use 45, guys use 75-95)
4 Push Press
4 Push Jerk
8 Burpees

Watch the video below to see our man K-Star and his gymnast buddy Carl Paoli discuss burpee technique!

9/17/12- WE'RE BACK

Today marks the start of a new training season! I hope everyone is as excited as I am!

We are going to have two different groups, 6 AM and 7 AM, and the programming will differ by group. I will post workouts/info here for Monday, Tuesday, and Thursday workouts in addition to extra mobility homework.

6:00 AM Group

This week is going to be an instructional week. We are going to learn all of the basic movements we will be doing throughout the year. We will also be doing plenty of mobility to work to make sure we are performing these movements as best we can.

Today starts with the squat! Air squats, back squats, and front squats. Don't forget your lax balls!


Get Low!!!

7:00 AM Group

Warmup:
Running/Jumprope Drills
Ankle smash
Glute/hamstring smash
Squat Prep

Strength:
On the Minute for 10:00-
2 Back Squats at 70-75% of your 1 rep max

Conditioning:
5 rounds-
:45 Pistols or Goblet Squats
:15 Rest
:45 Toes 2 Bar (we will talk about scaling tomorrow)
:15 Rest
:45 Russian (eye-level) Swings
:15 Rest

8/7/12

Warmup-
Shoulder Mobility
General Dynamic
Handstand Practice

Strength-
On the Minute for 10:00-
3 Push Press at 65% of your 1 rep max

WOD-
800m run
50 Pullups
50 Burpees
800m run

You may alternate between pullups and burpees as needed, but all 100 reps must be completed between the runs

8/6/12

The lack of updates last week was meant to serve as a programmed recovery week for everyone. I want to make sure everyone is fresh both physically and mentally to start training as soon as we get on campus. Taking a week away from everything is a great way to recover and reset. Don't be hesitant to take some time off now, it will pay dividends later.

Anyways, back to training.

Warmup-
Running Drills
Squat Mobility

Strength-
Back Squat, work quickly up to a heavy single

WOD-
AMRAP 7:00-
30 Back Squats at 55%
Max Reps Burpee Box Jumps

7/26/12

Warmup:
General Dynamic
Overhead Mobility
Squat Mobility

Strength/Skill:
Practice Power Snatch to Overhead Squat
If you are comfortable with both movement practice Squat Snatches

WOD:
5 rounds-
20 DB Snatch/hand
15 Burpees

Find a weight that allows you to maintain a steady output throughout.

7/24/12

Warmup-
General Dynamic
Shoulder Mobility
Handstand Practice

Strength-
Find a max weight for 1 Push Press + 2 Push Jerks
The three lifts are to be performed as one set

WOD-
5 rounds:
50 feet Overhead Walking Lunges (guys use 45# plate, girls use 25# plate)
21 Burpees

7/23/12

Warmup-
Running Drills
General Dynamic
Squat prep

Strength-
Front Squat 2 rep max

WOD-
3 rounds:
200m sprint
5 Power Cleans
15 Unbroken Front Squats
Choose your own weight so as to complete the squats unbroken with a load that challenges you.
Rest as needed between rounds to ensure each effort is a SPRINT

7/20/12

Warmup:
General Dynamic
Overhead Prep

Strength:
Find a max weight for 1 Shoulder Press + 2 Push Press
The three lifts are to be performed as one set.

WOD:
AMRAP 10-
5 Push Press (Girls use 45-65, Guys use 75-95)
5 Push Jerks (same weight)
30 Swings (girls use 25, guys use 45)

7/19/12

Warmup:
Squat Mobility
Pick 3-4 mobs and get ready to squat heavy

Strength:
Back Squat 1 rep max

WOD:
Tabata Mashup
Hang Power Cleans (go heavy)
Air Squats (if you can do pistols, do them)

That's 8 rounds of-
:20 hang power cleans
:10 rest
:20 air squats/pistols
:10 rest

7/16/12

Warmup:
Easy row/run/jump rope
General Dynamic
Junkyard Dog

Strength:
Max Effort Clean and Jerk- find a 1 rep max.
Be fast and aggressive

WOD:
AMRAP 7 minutes-
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue this pattern for 7 minutes.
Guys use 75#, girls use 45#
If you cannot do sets of 10+ unbroken kipping pullups in a wod, scale the pullups to horizontal rows. Make sure your chest touches the bar if you do rows.

Weekend WOD

Weekend WOD-

10-9-8-7-6-5-4-3-2-1
Power Snatch
Box Jumps

7/12/12

Warmup:
Easy row/run/jumprope
General Dynamic
Handstand Practice

Strength:
Choose either Press or Push Press and find a 2 rep max

WOD:
AMRAP 20-
15 Pushups
10 reps of 2 lunges/leg 2 squats holding a plate (guys use 45# plate, girls use 25# plate)
20 Ground to Overhead with the plate (this movement is a hybrid of a snatch, clean&jerk, and a swing. Make sure you squeeze your abs and load your hips straight back!)

7/10/12

Warmup:
Easy row/run/jump rope
Squat Prep

Strength:
Back Squat 2 rep max

WOD:
AMRAP 7-
7 Back Squats (70-75% of 2rm)
7 Pullups

7/9/12

We're mix it up this week, something a little different than our standard template.

Warmup:
Easy row/run/jump rope
General Dynamic
Squat Prep
Junkyard Dog

WOD:
AMRAP 7:00-
Thrusters
Girls use 65-75#
Guys use 105-135#
GO HEAVY

Skills (After WOD):
Gymnastics Skills Practice
Spend time working on free handstands, handstand walks, kipping Toes2Bar/Knees2Elbow, L-Sits

Weekend WOD

I did this WOD today and wanted to share it with everyone. Its real fun but its definitely not to be underestimated.

Warmup:

Easy row/run/jump rope

General Dynamic

Workout:

5 rounds-

10 Front Squats (guys use 95-115, girls use 65-75)

100m Farmer's carry (guys use 45# per hand, girls use 25# per hand)

15 Burpees

Rest 2:00

Warmup:
Easy row/run/jumprope
PVC shoulder pullovers
General Dynamic
Mobility
Junkyard Dog

Strength:
Snatch 1 rep max
 if you can squat snatch, do so

WOD:
Tabata air squats (that's 4 minutes of :20 on :10 off)
right into-
4 minutes AMRAP power snatches at 70% of 1rm

7/3/12

Warmup:
Easy row/run/jump rope
Shoulder Mobility
Handstand Practice

Strength:
Push-Press 1 rep max

WOD:
'Grace'
For time-
30 Power Clean and Push Jerks
Girls use 65-75, Guys use 95-115

7/2/12

Warmup:
Running Drills
Squat Prep Mobility

Strength:
Back Squat 1 rep max

WOD:
Every :30 for 8 minutes-
Sprint 50m

Warmup:
Easy row/run/jump rope
General dynamic
Mobility Work!

Skill/Strength:
Spend 20 minutes practicing Power Snatch to Overhead Squat

WOD:
AMRAP 12-
3 Strict Chinups
6 Power Snatch
9 Air Squats

6/26/12

Warmup:
Easy row/run/jump rope
General Dynamic

Strength:
Push Press 3 rep max

WOD:
For time, all with the same bar-
10 Press
20 Hang Power Clean
15 Push Press
15 Hang Power Clean
20 Push Jerk
10 Hang Power Clean

Girls use 45-55, Guys use 75-95.
You are going to have to break up the first round of presses but stick to your weight and keep going.

6/25/12

Warmup:
Squat prep mobility

Strength:
 Box Squat 3 rep max- squat to a box that is BELOW PARALLEL, pausing briefly to sit on the box. If you cannot find a box that gets you below parallel, do back squats.

WOD:
3 rounds-
15 Swings (you know what weights to use by now)
15 Burpee Box Jumps

This is a sprint. Go Fast.

On the box jumps, your entire foot must be on the box as you stand fully upright for each rep to count. Hold yourself accountable.

6/23/12

Warmup:
Easy run/row/jump ropes
General Dynamic

Skill/Strength:
Work on shoulder mobility and practice Overhead Squats

WOD:
5 rounds-
10 Deadlifts (find a weight you can go unbroken through the whole workout)
20 Overhead Walking lunges (Girls use 25# plate, guys use 45# plate)
10 Knees to Elbows
20 Overhead Walking Lunges

On the deadlifts, set your shoulder back. When you lower the weight, make sure you load your butt straight back, squeeze your abs, and hold your breath.

On the Knees to Elbows, squeeze your butt as your legs swing down and string reps together in a kipping motion.

Warmup:
Easy row/run/jumprope
General Dynamic
Shoulder Mobility

Skill/Strength:
Pullup Practice- work on strict chinups and stringing together kipping pullups

WOD:
10 rounds-
5 strict chinups (palms facing you)
10 pushups
200m run (sub box jumps)

UPDATE- 6/21/12

UPDATE

Hey everyone,
I apologize for the posting absence the past week. I was without a computer and the posts I tried to add from my phone were not readable. This week will be Thursday, Friday, and Saturday workouts. We will return to the normal schedule on Monday.

Warmup:
Easy run/row/jump rope
General Dynamic
Junkyard Dog

Strength:
Power Clean and Push Jerk, 1 rep max

WOD:
AMRAP 12-
6 Squat Cleans (Girls use 45-65, Guys use 95-115)
12 Swings (Girls use 25-35, Guys use 45-55)

On the squat cleans, if you have to power clean and then front squat please do so, but you must pass through a full squat on each rep.

6/12/12

Warmup:
Easy row/run/jumprope
General Dynamic

Strength:
Weighted Pullup 3 rep max
If you have less than 5 strict pullups do 3 sets of max reps strict pullups.

WOD:
AMRAP 10:00-
3 Wall Walks
10 Pullups

Below is a video for wall walks. Be careful when lowering back to the ground on these, keep everything tight and in control.

 

6/11/12

Start of the next 2 week strength cycle

Warmup:

Easy run/row/jump rope

Squat Prep

Strength:

Front Squat 3 rep max

WOD:

5 rounds-

Sprint 150m

20 air squats

Sprint 150m

10 Burpees

Rest 1:00

You have rest, so make sure each round is a SPRINT

6/8/12

Warmup:
Easy row
General Dynamic
Hip Mobility

WOD:
7 rounds
10 deadlifts (girls use 75-95, guys use 115-135)
15 Pushups (if you want to scale up to ring pushups or pushups with your feet elevated, please do so)

6/7/12

Warmup:
Running Drills
General Dynamic
Junkyard Dog warmup

Strength:
Power Snatch 1 rep max

Conditioning:
5 rounds:
150m run
10 Hang Power Snatch (girls use 45-55#, guys use 75-95#)
25 Air Squats

6/5/12

Warmup:
Easy row/run/jump rope
General Dynamic
Overhead Mobility

Strength:
Press 1 rep max

Conditioning:
4 rounds:
8 Push Press (girls use 45-65#, guys use 75-115#)
8 Burpees
8 Power Cleans (same weight)
8 Pullups

6/4/12

Warmup:
Easy row/run
Squat Prep Mobility

Strength:
Back Squat, 1 rep max

WOD:
AMRAP 7
10 pistols (one legged squats) alternating legs
20 Swings (girls use 25#, guys use 45#)

For those of you unable to do one legged squats there are a few scaling options:
- Stand on a box so you don't have to worry about supporting your opposite leg.
- One legged squats to a box. If you do this, make sure it is a LOW box.
- Loop a jump-stretch band around a pole or something and hold onto it to balance yourself.
- Do the same as above but just holding onto the object without the band

6/1/12

Warmup:
Jump Rope Practice
Running Drills
General Dynamic

WOD:
AMRAP 15:00-
10 Pullups (Chest-to-bar if you can)
20 Box Jumps
400m run (sub a 500m row if possible)

5/31/12

Warmup:
General Dynamic
Choice Mobility
Junkyard Dog

Strength:
Power Snatch, 1 rep max

WOD:
Death by Squat Cleans and Burpees
The 1st minute, do 1 squat clean and 1 burpee
The 2nd minute, do 2 squat cleans and 2 burpees
The 3rd minute, do 3 squat cleans and 3 burpees
Continue until failure.
EDIT: DO NOT rest and repeat. Just do it once through. If you did it twice I apologize
Women's weight is 45#-65#
Men's weight is 75-95#

5/29/12

Warmup:
Running Drills
General Dynamic
Overhead Mobility

Strength:
Press, find a 3 rep max

WOD:
AMRAP 12-
8 Push Press (Guys use 75-95, girls use 45-65)
30 feet walking lunge
12 Pushups
30 feet walking lunge

On the press and push press, shoot your head through as the bar goes over your head.

5/28/12

Today starts summer programming! Cycle's will last two weeks, so follow everything in order.

Warmup:
Jump Rope Practice
General Dynamic
Squat mobility Prep

Strength:
Back Squat 3 rep max
Take 5-6 sets to work up to your 3 rep max

WOD:
7:00 clock-
30 Back Squats (men's weights are 115-155, women's weights are 55-75)
AMRAP Double-Unders (scale is short box jumps)

Post score for both to comments.

On the back squats, make sure you get organized before you unrack the back, squeeze your abs and big breath to reset between reps.

Summer Programming- UPDATE

Hey everyone, sorry for the delay with this.
Summer programming is going to resume on the blog on Monday. It is going to follow a template similar to what we follow in season. It will go as follows:

Monday- Max Effort Lower Body and Metcon
Tuesday- Max Effort Upper Body and Metcon
Wednesday- Rest
Thursday- Max Effort Full Body and Metcon
Friday- Metcon
Saturday- Choice
Sunday- rest

Monday will usually be some sort of squat.
Tuesday will usually be some sort of press
Thursday will usually be some sort of Olympic lift.

If you are swimming full time, do the Monday, Tuesday, and Thursday workouts! You have to get 3 strength workouts and 3 metcons in per week.
I am leaving Saturday workouts open for you to decide for yourself.

If anyone has any question shoot me a call, text, or e-mail and I will help you out as best I can.

SUMMER PROGRAMMING

I hope everyone's finals are going/went smoothly.
Programming for the summer is going to start going up this week.
Before I can start it, though, I need to hear from everyone that will be following my programming (rather than going to a Crossfit gym at home).
I need a count of everyone and what your equipment situation is. Please email me about this ASAP so I can get everything rolling.

5/18/12

Just to keep everyone in the loop in regards to programming, we are going to start doing some sort of strength or skill work every session again.
Don't think of this as a throwaway warmup piece. Approach each session as two WODs. The strength and skill work if an opportunity for you to both improve positioning and get stronger, both of which are VITAL to athletic development.

This WOD is a SPRINT. Get after it from the start and show some wicked speed.

Warmup:
Easy row
PVC shoulder pass-thrus
Choice Mobility
General Dynamic

Strength:
On the minute for 15 minutes-
2 Back Squats at ~80% (when in doubt, round up)

WOD:
10 rounds, on a 1:30 send-off
Sprint 100m
5 Burpees

Sprint is your choice of location- field hockey field, football field, down-back in Nelson. You could even do 100m row sprints. Your call. Either way, BE FAST.

5/16/12

We're going to get after one of the most notorious Crossfit workouts- FRAN
Do some mobility to ready for thrusters and pullups.
Talk to me about scaling options for pullups.

Warmup:
Easy Row
General Dynamic
Squat Prep

Skill/Strength:
5 sets of 3 thrusters, working up to a heavy-ish set of 3.
Practice a few kipping pullups after each set to get ready for WOD

WOD:
Fran-
21-15-9
Thrusters
Pullups

Girls use 45# on the thrusters. If you are feeling bold give 65# a try.
Guys use 75-95#. Don't be afraid to go with a heavier weight.

5/14/12

With the year wrapping up I thought it would be fun to do a WOD that incorporates both Crossfit and swimming.
Coordinate workout times so we can do this in big groups!

Warmup:
Mobility
Swim Warmup

WOD:
AMRAP 20-
100 yard swim
10 wall muscle-ups (explained below)
Go up the stairs and perform 20 walking lunges

For wall muscle-ups, use the middle lanes with the elevated walls and get your hands on top of them as if you were doing a pullup. Pull yourself up out of the water until your arms are straight and you are on top of the ledge. This is one rep.

5/14/12

Time for a Powerlifting Day!
Bout to move some heavy weights!
Plan for a 2:00 PM workout! If this does not work for you please let me know.

With two strength movements, we're gonna break the workout up a little differently. We will do general warmup and mobility, then deadlift specific prep followed by heavy deadlifts. Then we will do a bench/floor press specific warmup followed by heavy bench.


Warmup-
Easy row
General Dynamic
Choice Mobility

Deadlift-
Mobilize your glutes and hamstrings
Practice some light deadlifts. Focus on proper setup and unbroken reps.
then
1-1-1-1-1 Deadlift
5 sets to find a 1 rep max

Bench Press-
Shoulder Mobility
Practice light sets of both bench press and floor press. Focusing on pinching your shoulder blades back and breaking the bar.
then
3-3-3-3-3
5 sets to find a 3 rep max

On the deadlift-
Tight butt tight abs! Load your hips then get your chest up and stand up with it!
Squeeze your abs the whole movement! Bring your shoulders back as you stand up!

On the bench press-
Pinch your shoulder blades back as you unrack the bar!
Pull your elbows in and think about breaking the bar!

5/12/12

For those of you not doing Special Olympic tomorrow morning, we will be working out while that is going on so we can get a WOD in before the team BBQ at 1:30.
Let's meet at the pool a little before 12 Noon and move as a group.

Warmup:
Choice Mobility
General Dynamic
Burpee Practice

Skill:
Pick a movement you suck at and get some practice in!
This could be overhead squats, swings, cleans, anything.

WOD:

3 rounds:
15 DB snatch, right arm
30 Double-Unders
15 DB snatch, left arm
30 Double-Unders

If you do not have double unders, sub 15 Box Jumps or 40 Lateral Hops over the dumbbell.

5/11/12

I will be training around 10:15-10:30 tomorrow morning. If that times works for you, please join!
As we have done in the past, this workout will have different tiers based on training experience.
The workout will be performed in Nelson.

Warmup:
Running Drills
Choice Mobility
General Dynamic

Skill:
Jump Rope- practice Double Unders

WOD:

Girls-
4 rounds-
30 Air Squats
12 Pullups (if you don't have kipping pullups, do 20 CHEST-TO-BAR jumping pullups)
2 laps around Nelson

Guys-
4 rounds-
20 Goblet Squats (hold the kettlebell at your chest a la front rack)
20 Pullups
2 laps around Nelson

For the goblet squats, if you squat is <225# use a 35# kettlebell. If your squat is >225# use a 45# kettlebell.

You all know these movements. Attack this WOD from the start.

5/10/12

Big strength day today!
Mobilize those shoulder and thoracic spines to get ready to move some weight overhead!
Go heavy on this workout! Reach a max on each movement and rep scheme

Warmup:
Easy row or jump rope practice
Shoulder and Thoracic Mobility
Handstand work
A few sets of Press-PushPress-Push Jerk with empty bar or mini-bar

WOD:
Shoulder Press- 5 sets of 1 rep
Push Press- 5 sets of 3 reps
Push Jerk- 5 sets of 5 reps

Tight butt tight abs on all movements! Drive through your heels!
Break the bar overhead!
When you lower the weight, pull the bar back right up against your throat and bring your elbows in!

5/8/12

Warmup:
Easy Row
General Dynamic
Choice Mobility
Junkyard Dog

Skill:
Work up to a heavy-ish set of 3 reps of hang power clean

WOD:
AMRAP 12-
24 light Swings to eye level (girls use 25#, guys use 35# or 45#)
12 Burpees
6 Hang Power Cleans, use a challenging weight!

On the swings, let the weight load your hips back and thrust it up with your hips! Keep your butt and abs squeezed as the weight rises!
On the cleans, big jump! Get your elbows around fast and pull yourself under the bar!

5/7/12

After an extra rest day and with everyone having re-charged a bit we're gonna get after it this week.
Do some mobility and get ready to SQUAT HEAVY!

Warmup:
Easy 500m row
Squat mobility prep

Strength:
3 rep max back squat. Find the heaviest set of 3 reps possible.

WOD:
3 rounds:
20 Overhead Lunges (girls use 25# plate, guys use 45# plate)
AMRAP unbroken Knees2Elbows
Rest as Needed Between Rounds

You all now how to back squat. Coach each other and cheer each other on. Be aggressive.
On the overhead lunges, keep your shoulders active, trying to point your elbows and armpits forward.
On the Knees2Elbows, keep those abs tight on the back swing and kip it the way you would a pullup. Don't forget to pull back form your shoulders as you bring your knees up.

5/4/12

After a tough week of training we're gonna mix it up a little on Friday and take Saturday as a rest day.
For this workout, coordinate and find a partner that weigh about the same as you.

Warmup:
Jump Rope Practice
General Dynamic

Skill Work:
Running Drills- you all know the deal by now, do a few lengths of Nelson and dial in your technique.

WOD:
Partner Carry 2 laps around Nelson
Sprint 4 laps the opposite direction

Don't hold back. Go Fast.

5/3/12

Really good deadlift technique video! Watch it before embarking on the deadlifts in today's skill work!


Make sure you are warming up enough! Just doing dynamic is not enough!
Follow the skill work posted here. Working on these skill transfer exercises will greatly help your WOD.

There will be a few different modifications of the workout based on experience levels.
Note that some workouts require use of the Ab-Mats. I will leave two of them in the pool classroom and you can alternate use of them.


Warmup:
Easy 500m row
General Dynamic
Shoulder Prep (mobility, lax balls, PVC pass throughs)

Skill Work:
5 sets of 5 deadlifts, working on unbroken sets.
Reset at the top and hold your breath. Lower the bar by sending your hips straight back and SQUEEZING YOUR ABS. Pull the bar up and keep your chest up.

WOD:

Girls-
15-12-9-6-3
Pullups
Pushups
30 Situps after each set

All situps are butterfly style- bottoms of the feet touching and knees out. Hands over your head at the top and touch past your feet at the finish.
If you don't have pullups scale to CHEST TO BAR horizontal rows. See previous posts on this if you have questions. If you are kipping, tight butt tight abs to dial that in.
On the pushups, start the movement by bringing your shoulders forward and down. Elbows in the whole time.

Guys-
15-12-9-6-3
Chest-to-Bar Pullups, Chin over top bar if you are on the handles in the cage
Clapping Pushups
30 AbMat situps after each set.

On the situps, get weights to anchor your feet or have someone stand on them. Hands over your head at the top, touching the anchor of your feet at the finish.
Tight butt tight abs to dial that kip in.
On the pushups, focus on setting your shoulders back and keeping your elbows pointed towards your feet.

Guys with Muscle Ups-
Talk to me and we will plan together

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

2/2/12- Squats

Warmup:
General Dynamic
Hip Prep

Strength:
Dynamic Effort Back Squats- 10 sets of 2 reps at 55-60% of 1 rep max

Conditioning:
4 rounds:
10 Swings
15 Situps
20 Air Squats
Rest Interval

1/31/12- Snatching

Warmup:
Hip Prep
Shoulder Prep
Junkyard Dog

Strength:
5x1 Power Snatch at a challenging but not maximal weight.
The focus here is position and SPEED!

Conditioning:
10:00 Position Priority
8 Pullups
10 Burpees
12 Box Jumps
This is not for time! The focus here is on cultivating THE POSITION.

1/26/12- Hustlin

Ladies are done in the weight room for the season. Thanks for all the hard work!

Men, this is our last heavy day. Let's make it count.

Warmup:

General Dynamic

Junkyard Dog

Strength:

Max Effort Clean and Jerk

Conditioning:

Those who missed Tuesday will be making up Gymnastics drills

Those who made it Tuesday, it will be coach's choice. We'll figure it out as a group in the AM.

1/24/12- Gearing Up

Warmup:
General Dynamic
Hip Prep
Shoulder Prep

Strength:
Women- Dynamic Effort Front Squats (see yesterday's post)
Men- Dynamic Effort Pullups

Conditioning:
Women- Kipping Pullup Practice, 3 sets focusing on body position
Men- Gymnastic Skills- Unbroken Toes2Bar/Knees2Elbows, Ring Pushups, Dips, L-sits, Rolls, Pistols, etc. THINK OF YOUR WEAKNESSES AND PICK MOVEMENTS TO WORK ON.
See gymnasticswod.com for other movement ideas.

1/23/12- Crunch Time

With Championships approaching it's really time to start buckling down and getting focused. That means not just working hard and working smart in the pool and gym, but also prioritizing recovery. Get your sleep, make sure your eating clean and eating enough, and keep up with your mobility.
Women have the morning off. Men, this is our last big week, let's make it count.

Warmup:
General Dynamic
Gymnastic Skills practice
Hip Prep

Strength:
Dynamic Effort Front Squat- 10 sets of 2 reps at 60% of 1 rep max

Conditioning:
50 empty-bar thrusters
15 DB swings
35 thrusters
30 swings
20 thrusters
45 swings

1/19/12- So Much Power

Warmup:
General Dynamic
Shoulder Prep

Strength:
Max Effort Shooter's Choice- Strict Press OR Weighted Dip

Conditioning:
"Grace"- via Crossfit.com
For time-
30 Clean and Jerks

1/17/12- Going Heavy

Warmup:
General Dynamic
Hip Prep

Strength:
Max Effort Back Squat- 1 rep max
D-Grouper's- after finding 1rm, a set of max reps at 85%

Conditioning:
AMRAP 10:00-
6 Deadlifts (Sumo stance will be an option)
8 Lateral Burpees
10 Pistols, alternating legs (scale will be 2x air squats)

1/16/12- Grind Time

Warmup:
Running Drills
General Dynamic
Junkyard Dog

Strength:
10 sets of the following: Power Snatch+Hang Squat Snatch

Conditioning:
Four 2:30 rounds:
20 Pullups
Run 4 lengths of Nelson
Max Reps Handstand Pushups (scale is wall walks then pushups)
Rest 1:00 between rounds

1/12/12- Speed Work

Warmup:
General Dynamic
Hip Prep

Strength:
Dynamic Effort Sumo Deadlifts- 10 sets of 2 reps at 50% of your 1rm deadlift

Conditioning:
4 rounds:
8 Back Squats
10 Burpees
12 DB Snatches (alternating arms)
Active Rest

1/10/12- Back to the Grind!

Great job training in Florida! Big thanks for Crossfit Fort Lauderdale for letting us train in their AWESOME gym space!

Warmup:

General Dynamic

Hip Prep

Overhead Prep

Strength:

Max Effort Thruster

Conditioning:

AMRAP 8:00

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls