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