Wednesday 11/27/13

“Life is what happens to you while you're busy making other plans.” -Allen Saunders

"Fitness"
A.
EMOM 12
Odd: 7 Deadlift
Even: 14 hand release push-ups

B.
Tabata 8mins
Goblet squat
Push jerk
-Alternate back and forth.

C.
10 mins
Partner row/Airdyne


"Sport"
A.
Snatch pull @ 100-115% 4x3

B.
Snatch balance 4x3

C.
10-9-8-7-6-5-4-3-2-1
Deadlift (tough,but manageable)
1-2-3-4-5-6-7-8-9-10
Hand stand push-up
Or
3-6-9-12-15-18-21-24-27-29
Hand release push-up

Tuesday 11/26/13

"He who does not work, does not eat." -John Smith

"Fitness"
A.
1. Push press 5x5
2. Pull-ups 5x10

B.
3 min max cals row
Rest 3 mins
3 mins max double unders
Rest 3 mins
3 mins max burpees

"Sport"
A.
12 mins to work to tough hang clean & jerk

B.
1. Push press 7x3 (climbing)
2. Ring row 5x10
-Superset the last 5 working sets of pp

C.
3 min ME burpees

Monday 11/25/13

"My advice to you is get married: if you find a good wife you'll be happy; if not, you'll become a philosopher."-Socrates

"Fitness"
A.
Backsquat 4x8reps @30x1
Or

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

B.
3 rounds for time
30 wallballs
20 toes to bar

"Sport"
A.
12 mins to work to tough hang snatch

B.
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS 

C.
Five rounds for time of:

15 Pull-Ups
20 Kettlebell Swings
40 Double-Unders

Saturday 11/23/13

Sign Up For Affiliate League!

"Fitness" & "Sport"
4 rounds for each individual:

In teams of three, complete:
Run 400m or Row 500m
20 Burpee Box Overs
30 Shoulder to Overhead

All individuals start at different movements, and work at same time. Once everyone finishes set, switch.

Friday 11/22/13

"Fitness"
A. Front squat 7x3
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest 3 mins
Complete as many rounds and reps as possible in 5 minutes of:
10 push up
10 sit-up


"Sport"
A. 10 mins Work to heavy power snatch
10 mins Work to heavy power clean

B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

C. 3 min max wallballs
*Remember to be doing extra aerobic work if following sport.

Thursday 11/21/13

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." -Arnold Schwarzenegger

"Fitness"
A. Strict press 3, 3, 3
Push press 3, 3, 3
Push jerk 3, 3, 3
-Weight should increase every set.

B. 4 rounds for time
10 hang power snatch
15 kettle bell swings


"Sport"
Active recovery
-Work on Skillwork!

Wednesday 11/20/13

"I have a tip that can take 5 strokes off anyone's golf game. It's called an eraser." -Arnold Palmer

"Fitness"
A1. Romanian deadlift 5x5 @4021
A2. Box jump cluster 1,1,1 x3

B. In teams of two complete AMRAP 12 (1 person working at a time)
6 thrusters
9 toes to bar
12 ball slams

"Sport"
A1. Clean pull 5x3 @42x1
A2. GH raise 5x5 @40x1

B. In teams of 2 complete 10 total rounds for time (1 person working at a time)
10 calories row
10 hang clusters (clean thruster)

Tuesday 11/19/13

"Fitness"
"Who is richer? The man who is seen, but cannot see? Or the man who is not being seen, but can see?"-Babe Ruth

A. Take 10 mins to work on on L sit

B. For time:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Air squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings
30 Handstand Push-Ups
400 Meter Run
-30 Minute cap

"Sport"
A. 3 position clean (floor, knee, hip) + 1 jerk (12mins)

B. 3 sets for quality (10 mins)
3 muscle ups
6 HSPU
12 kettlebell snatch (alternating)

C. 10 AMRAP
10 hrpu
10 pull ups
10 ring dips

Monday 11/18/13

Be sure to sign up for affiliate league. Workout 1 will be posted today!

"Fitness"
A. Back squat 5x5 (climbing)
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

B. EMOM 20
3 power cleans
5 burpees
*If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.


"Sport"
A. 12 minutes work to heavy 3 position snatch (floor, knee, hip)

B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

C. EMOM 10
20 double unders
6 toes to bar

Friday 11/15/13

“It does not do to dwell on dreams and forget to live.”-J.K. Rowling


"Fitness"
Strength/Skill
Front squat 7x3 (climbing)
or
Front Squat/Back Squat 4 sets of 7/13 @ 94% of weight used Monday

WOD
20 min AMRAP
In teams of 2:
 Row 500m or Run 400m
5 pull ups
10 thrusters
15 kettle bell swings
*While partner is rowing or running, cycle through AMRAP then switch.


"Sport"
Strength/Skill

Front squat 7x3 (climbing)

or

Front Squat/Back Squat 4 sets of 7/13 @ 94% of weight used Monday

WOD

EMOM 20

3 hang power cleans + 3 push jerks

Thursday 11/14/13

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”-Eleanor Roosevelt

"Fitness"
Five sets of:
Deadlift x6 reps @ 21X1 (moderately heavy)
Rest 90 seconds
Wall balls (Max Reps in 60 seconds)
Rest 90 seconds
Front rack kettlebell Alternating Lunges 12 reps each leg (1kb)
Rest 90 seconds
Abmat sit-ups (Max reps in 60 seconds)
Rest 90 seconds
-Take some time warming up deadlift and going over new lunge movement.



"Sport"
Active recovery

Wednesday 11/13

"Fitness"
Strength/Skill
5x
5 bench press
Rest 30s
10 strict pull ups
Rest 30s

WOD
Complete as many rounds and reps as possible in 15 minutes of
5 pull ups
10 burpees
Run 200 Meters (to first large white sign)



"Sport"
Strength/Skill
5x
Halting Snatch grip deadlift x3 (demo) 42x1 @ 100%
Rest 30s
10 toes to bar
Rest 90s

3x
10 push ups
10 pull-ups

WOD
Time trial:
800m run
Or
1k row

Tuesday 11/12/13

"Things will come, and things will pass. Only what's done for Christ will last."

"Fitness"
Strength/Skill
Hang Clean & Jerk
2 EMOM

WOD
5rft
5 shoulder to overhead
10 toes to bar
20 double unders




"Sport"
Strength/Skill
Below knee clean & jerk (2cleans + 2 jerks)

WOD
Two sets for times of:
100 Double-Unders
50 Kettlebell Swings
25 Push Press
Rest 3 minutes

Monday 11/11/13

A couple announcements...

1. We are going to begin programming 2 separate templates for classes. There will be a "Sport" template and a "Fitness" template. This will allow us (coaches) to work more in depthly w you guys, while also allowing greater progression in more specific areas. A good example would be my mother Leslie and myself. There's no reason for my mama to be snatching 2xs a week and squatting 3xs, but for me there may be weeks that call for extra volume in one department or the other. Understand though, there is not one better than the other. One is geared towards overall fitness, while the other will be geared more towards the competitive side of CrossFit. BOTH will still be highly functional, constantly varied movements performed at high intensities!

Don't think too hard about this. We'll talk about it more in class.

2.  Affiliate League is right around the corner. We are hosting it, so be sure to sign up, and if your not interested in competing we will need judges. So mark the calendars for Dec 7!

Fitness
Strength/Skill
Back squat 5x5
Or
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

3x
25 push ups
25 ring row

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of Kettlebell Swings (24/16 kg)
30 seconds rest



Sport
Strength/Skill
2 rep snatch w 3s pause below knee

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of burpees
30 seconds rest

Friday 11/8

Everyone has a plan 'till they get punched in the mouth. -Mike Tyson

Strength/Skill
Front squat
-Work to tough single

AMRAP 10
10 thrusters
10 c2b pull-ups

Thursday 11/7

Athlete Chooses Order

Mobility/Maintenance
Collect 5 mins in bottom of passive air squat.
-work on mechanics (feet forward, knees out, hips back)
Collect 4 mins of shoulder mobility
-use PVC or band

WOD
Row (10-30)
EMOM
Odd:10-15 cals
Even: 10-15 burpees/sit-ups/push-ups/air squats

Strength/Skill
100 double unders
5-10 mins handstand practice
1-3 muscle up/pull-up EMOM (5-10)

Wednesday 11/6

We'd really like more feedback in the comments section for those who follow. Please feel free to comment thoughts and results of lifts and workouts.......

A. Strength/Skill
Clean & jerk
-work to tough single
Or
-EMOM

B.  WOD

Complete as many rounds and reps as possible in 6 minutes of:
Power Clean x 3 reps
Burpee x 6 reps
Kbs x 9 reps

Rest exactly 4 minutes, and then....

Complete as many rounds and reps as possible in 4 minutes of:
Shoulder to Overhead x 2 reps
Burpee x 4 reps
Kbs x 6 reps

Tuesday 11/5

"All of us learn to write in the second grade. Most of us go on to greater things."-Bobby Knight on the Press

Strength/Skill
Snatch single
-Work to heavy single (15 mins)
Or
-Progression

WOD
5 min AMRAP Snatch (power)
-W 70% of weight above
Rest 3-5 mins

3x max reps
30s push ups
Rest 30s
30s max pull-ups
Rest 30s

Monday 11/4

"Some folks look at me and see a certain swagger, which in Texas is called 'walking.'" -George W Bush

Strength/Skill
Back squat 7, 7, 7, 7 @30x1
-Focus on tempo.
-Make sets reachable. Don't go too heavy.

WOD
3rft
Run 400m
30 wallballs
20 toes to bar
-Set fast, but maintainable pace.
-Break sets up to be most efficient.
-Take care of hands!