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.