A. Take your 1 RM clean and do 2 reps @ 15 kg under x 5 sets x 2 reps. Rest 90 sec. exactly.
B. 3 Rounds for Time:
hang cleans x 7 85/135 lbs
ring dips x 9
400 meter run
Sunday, July 27, 2014
Saturday, August 2, 2014
A. Snatch High Pulls 3 sets of 5
All at max snatch weight.
B. CF 2014 GAMES INSPIRED
Run 800 meters
30 Toes to Bar
Run 400 meters
20 toes to Bar
Run 200 meters
10 Toes to Bar
IF you drop off the bar there is a 100 meter sprint penalty.
All at max snatch weight.
B. CF 2014 GAMES INSPIRED
Run 800 meters
30 Toes to Bar
Run 400 meters
20 toes to Bar
Run 200 meters
10 Toes to Bar
IF you drop off the bar there is a 100 meter sprint penalty.
Friday, August 1, 2014
A. Cleans
Advanced: Daily max then 2 sets of doubles at 10 kg less and then 3 reps x 2 sets @ another 5 kg less.
Intermediate/Beginner: 3, 3, 3, 3 Go up in weight with each set.
B. 30 sec AMRAP wall balls 14/20 lbs
rest 30 sec
30 sec AMRAP burpee box jumps 20/24"
Rest 30 sec
30 sec AMRAP push ups
Rest 30 sec
3 sets
Advanced: Daily max then 2 sets of doubles at 10 kg less and then 3 reps x 2 sets @ another 5 kg less.
Intermediate/Beginner: 3, 3, 3, 3 Go up in weight with each set.
B. 30 sec AMRAP wall balls 14/20 lbs
rest 30 sec
30 sec AMRAP burpee box jumps 20/24"
Rest 30 sec
30 sec AMRAP push ups
Rest 30 sec
3 sets
Thursday, July 31, 2014
A. Advanced and Intermediate:
Take 15 minutes to find a 20 RM Back Squat
Beginners: 8-10 reps x 3 sets @ 32x2 - go up in weight ONLY if you hit 10 reps.
B. 3 Rounds for Time:
Push Jerk x 9 105/155 lbs
Kipping chest to bar pull ups x 15
Kettlebell Swings American x 25 35/55 lbs
Take 15 minutes to find a 20 RM Back Squat
Beginners: 8-10 reps x 3 sets @ 32x2 - go up in weight ONLY if you hit 10 reps.
B. 3 Rounds for Time:
Push Jerk x 9 105/155 lbs
Kipping chest to bar pull ups x 15
Kettlebell Swings American x 25 35/55 lbs
Wednesday, July 30, 2014
A1. Snatch Balance
Advanced/Intermediate: 5, 5, 5, 5 @ 50-60% of your max
Beginner 2nd position is fine x 5, 5, 5, 5 Go up in weight with each set.
rest 60 sec.
A2. pistols
Advanced: AMRAP in 45 sec; rest 90 sec x 5 sets
Intermediate and Beginner 5 reps x 5 sets; rest 60 sec. x5 sets
B. 5 Rounds for Time:
Deadlifts x 7 175/255 lbs
shoulder taps x 30
Run 200 meters
Advanced/Intermediate: 5, 5, 5, 5 @ 50-60% of your max
Beginner 2nd position is fine x 5, 5, 5, 5 Go up in weight with each set.
rest 60 sec.
A2. pistols
Advanced: AMRAP in 45 sec; rest 90 sec x 5 sets
Intermediate and Beginner 5 reps x 5 sets; rest 60 sec. x5 sets
B. 5 Rounds for Time:
Deadlifts x 7 175/255 lbs
shoulder taps x 30
Run 200 meters
Tuesday, July 29, 2014
A. Clean and jerk and burpees
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max PLUS 10 double unders. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max on a 90 SEC CLOCK.
NOTE: Advanced and intermediate use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B. For Time:
Hang Power Snatch x 20 75/125 lbs
Barbell Jumping Squats x 30 35/45 lbs
Push Press x 40 65/85 lbs
Toes to Bar x 50
Use 1 barbell and make sure you have the appropriate weights.
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max PLUS 10 double unders. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max on a 90 SEC CLOCK.
NOTE: Advanced and intermediate use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B. For Time:
Hang Power Snatch x 20 75/125 lbs
Barbell Jumping Squats x 30 35/45 lbs
Push Press x 40 65/85 lbs
Toes to Bar x 50
Use 1 barbell and make sure you have the appropriate weights.
Monday, July 28, 2014
A. AMRAP in 6 minutes:
kipping muscle ups x 2/4
Front Squats x 10 /85/135 lbs
KB Swings x 8 55/75 lbs
kipping hspu x 4/8
Rest 6 minutes
3 sets
No Kipping muscle up? Do 7 chest to bar kipping pull ups and either 4 ring dips or 5 bar dips.
No kipping HSPU? Do 5 downward dog.
Your first round should ABSOLUTELY be unbroken.
kipping muscle ups x 2/4
Front Squats x 10 /85/135 lbs
KB Swings x 8 55/75 lbs
kipping hspu x 4/8
Rest 6 minutes
3 sets
No Kipping muscle up? Do 7 chest to bar kipping pull ups and either 4 ring dips or 5 bar dips.
No kipping HSPU? Do 5 downward dog.
Your first round should ABSOLUTELY be unbroken.
Sunday, July 20, 2014
Sunday, July 27, 2014
A. Back Squats
Poliquin 4 % 4 sets @ 32x2
B. Bench Press - Poliquin 4 % @ 31x1 x 4 sets
Rest 30 sec.
Sled pull and push 15 meters there and back x 2 lengths = 60 meters 90/135 lbs
Rest 3 minutes.
5 sets
Poliquin 4 % 4 sets @ 32x2
B. Bench Press - Poliquin 4 % @ 31x1 x 4 sets
Rest 30 sec.
Sled pull and push 15 meters there and back x 2 lengths = 60 meters 90/135 lbs
Rest 3 minutes.
5 sets
Saturday, July 26, 2014
A. Snatch High Pulls
Advanced/Intermediate: 5, 5, 5, 5 Do all sets at max snatch weight.
Beginner: 5, 5, 5, 5 Go up in weight with each set.
B. 3 Rounds For Time:
Shoulder Taps x 40
Burpees x 30
Run 400 meters
Advanced/Intermediate: 5, 5, 5, 5 Do all sets at max snatch weight.
Beginner: 5, 5, 5, 5 Go up in weight with each set.
B. 3 Rounds For Time:
Shoulder Taps x 40
Burpees x 30
Run 400 meters
Friday, July 25, 2014
A1. Clean High Pulls
Advanced/Intermediate: 5, 5, 5, 5 All sets done at max clean weight
Beginner: 5, 5, 5, 5 (go up in weight with each set)
A2. Strict hspu (CF Style)
Advanced: 5 reps x 4 sets ( add height if necessary)
Intermediate: 5 reps x 4 sets (to plates if necessary)
Beginner: 5 reps x 4 sets of downward dog @ 51x1
B. 3 Rounds for Time:
Front Squats x 9 115/165 lbs
Kipping HSPU x 15
chest to bar Kipping pull ups x 20
Advanced/Intermediate: 5, 5, 5, 5 All sets done at max clean weight
Beginner: 5, 5, 5, 5 (go up in weight with each set)
A2. Strict hspu (CF Style)
Advanced: 5 reps x 4 sets ( add height if necessary)
Intermediate: 5 reps x 4 sets (to plates if necessary)
Beginner: 5 reps x 4 sets of downward dog @ 51x1
B. 3 Rounds for Time:
Front Squats x 9 115/165 lbs
Kipping HSPU x 15
chest to bar Kipping pull ups x 20
Thursday, July 24, 2014
A. Snatch
Advanced: Go to a daily max in 15 minutes then do 1 set of doubles at 7-10 kg less.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (power is fine)
B. AMRAP in 20 minutes:
Bench Press x 7 reps @ 31x1 95/145 lbs
pistols x 10 reps
strict toes to bar x 5 reps
Advanced: Go to a daily max in 15 minutes then do 1 set of doubles at 7-10 kg less.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (power is fine)
B. AMRAP in 20 minutes:
Bench Press x 7 reps @ 31x1 95/145 lbs
pistols x 10 reps
strict toes to bar x 5 reps
Wednesday, July 23, 2014
10 minutes of joint prep followed by a jaunty warm up of:
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
NOTE: Use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B1. Strict Pulling
Advanced: Arms only rope climb CF style. This means you can jump into the movement. Don't worry about the legs but I do want a nice, controlled eccentric. x 1-2 reps x 5 sets
Intermediate: Towel pull ups x 4-8 reps @ 31x1 x 5 sets (use a small spot if necessary)
Intermediate 2: This is you if you have 2 or less strict chin ups- Use a band today and do 5 reps @ 31x1. (Coaches - do not count the rep unless the proper muscle recruitment pattern is followed) x 5 sets
Beginner 1 - THis is you if you have a 30 sec eccentric (do intermediate 2 above)
Beginner 2 - This is you if you DO NOT have a 30 sec eccentric. 10 sec iso hold over bar (use back of toes on box if necessary) followed by 5 ring rows @ 31x1 x 5 sets (Coaches, use your discretion on this one as some folks might not be ready for the iso hold)
B2. Strict HSPU CrossFit style
Advanced: 5 reps x 5 sets ( add height if necessary)
Intermediate: 5 reps x 5 sets (to plates if necessary)
Beginner: 5 reps x 5 sets of downward dog @ 51x1
B3. Back Squats Poliquin 4 % @ 32x2 x 4 sets
Rest 100 sec between movements.
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
NOTE: Use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B1. Strict Pulling
Advanced: Arms only rope climb CF style. This means you can jump into the movement. Don't worry about the legs but I do want a nice, controlled eccentric. x 1-2 reps x 5 sets
Intermediate: Towel pull ups x 4-8 reps @ 31x1 x 5 sets (use a small spot if necessary)
Intermediate 2: This is you if you have 2 or less strict chin ups- Use a band today and do 5 reps @ 31x1. (Coaches - do not count the rep unless the proper muscle recruitment pattern is followed) x 5 sets
Beginner 1 - THis is you if you have a 30 sec eccentric (do intermediate 2 above)
Beginner 2 - This is you if you DO NOT have a 30 sec eccentric. 10 sec iso hold over bar (use back of toes on box if necessary) followed by 5 ring rows @ 31x1 x 5 sets (Coaches, use your discretion on this one as some folks might not be ready for the iso hold)
B2. Strict HSPU CrossFit style
Advanced: 5 reps x 5 sets ( add height if necessary)
Intermediate: 5 reps x 5 sets (to plates if necessary)
Beginner: 5 reps x 5 sets of downward dog @ 51x1
B3. Back Squats Poliquin 4 % @ 32x2 x 4 sets
Rest 100 sec between movements.
Tuesday, July 22, 2014
A. Snatch Balance
Advanced: 5 reps in third position @ 50-60% of your max
Intermediate: 5 reps in third position @ 70-80 % of your max
Beginners: 5 reps in second position
At the top of the minute, begin the following for time. Move as fast as possible
thrusters x 20 35/45 lbs
Kipping Toes to Bar x 20
Box Jumps x 20 20/24"
Rest 90 sec.
5 sets
NOTE: Your goal is unbroken on all 3 movements.
Advanced: 5 reps in third position @ 50-60% of your max
Intermediate: 5 reps in third position @ 70-80 % of your max
Beginners: 5 reps in second position
At the top of the minute, begin the following for time. Move as fast as possible
thrusters x 20 35/45 lbs
Kipping Toes to Bar x 20
Box Jumps x 20 20/24"
Rest 90 sec.
5 sets
NOTE: Your goal is unbroken on all 3 movements.
Monday, July 21, 2014
In warm up please include the following:
A1. advanced: false grip kipping on rings x 5 swings x 3 sets
Intermediate: 5-10 sec static false grip hold x 3 sets
Beginner - 30 sec passive hang from bars x 3 sets
A2. step behind
A1. Front Squats - Poliquin 4 %
Beginners @ 32x2 x 4 sets
Advanced @ 30x1 x 4 sets
A2. Strict Pulling
Beginners: 5 sec iso hold followed by 20 sec plus 5 sec in arch scap pulling x 1 rep x4 sets (if this is easy, do them weighted)
Intermediate: either false grip ring pulls ups @ 31x1 x 3-5 reps or 2-5 chin ups or pull ups @ 31x1 x 4 sets
Intermediate 2: 1.1 eccentric muscle up with 5 sec iso hold in transition x 4 sets
Advanced: 3-5 strict muscle ups (if you can only do 2 strict muscle ups, be sure to use a spot and do 5 reps x 4 sets (NO PRESS OUT AS YOU HAVE RING DIPS IN PART B).
Rest 60 seconds between movements
B. AMRAP in 6 minutes:
power cleans x 5 115/155 lbs
ring dips x 4/8
burpees x 15
REST 6 MINUTES
Repeat
A1. advanced: false grip kipping on rings x 5 swings x 3 sets
Intermediate: 5-10 sec static false grip hold x 3 sets
Beginner - 30 sec passive hang from bars x 3 sets
A2. step behind
A1. Front Squats - Poliquin 4 %
Beginners @ 32x2 x 4 sets
Advanced @ 30x1 x 4 sets
A2. Strict Pulling
Beginners: 5 sec iso hold followed by 20 sec plus 5 sec in arch scap pulling x 1 rep x4 sets (if this is easy, do them weighted)
Intermediate: either false grip ring pulls ups @ 31x1 x 3-5 reps or 2-5 chin ups or pull ups @ 31x1 x 4 sets
Intermediate 2: 1.1 eccentric muscle up with 5 sec iso hold in transition x 4 sets
Advanced: 3-5 strict muscle ups (if you can only do 2 strict muscle ups, be sure to use a spot and do 5 reps x 4 sets (NO PRESS OUT AS YOU HAVE RING DIPS IN PART B).
Rest 60 seconds between movements
B. AMRAP in 6 minutes:
power cleans x 5 115/155 lbs
ring dips x 4/8
burpees x 15
REST 6 MINUTES
Repeat
Monday, July 14, 2014
Sunday, July 20, 2014
A. TGU
Advanced: in 15 minutes find a 1 RM (must do both sides for it to count as a 1RM)
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
Rest only 60 seconds between sets
B. Sprint 200 meters
2 Rounds for Time:
KB Swings x 15 35/55 lbs
Thrusters x 15 65/95
Sprint 200 meters
Rest 5 minutes
Repeat
Advanced: in 15 minutes find a 1 RM (must do both sides for it to count as a 1RM)
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
Rest only 60 seconds between sets
B. Sprint 200 meters
2 Rounds for Time:
KB Swings x 15 35/55 lbs
Thrusters x 15 65/95
Sprint 200 meters
Rest 5 minutes
Repeat
Saturday, July 19, 2014
10 minutes of joint prep followed by a jaunty warm up of:
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks
A. Every 90 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22 or May 26, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
B. Every 90 seconds, do 3-5 strict hspu followed by 20 double unders x 10 sets.
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks
A. Every 90 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22 or May 26, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
B. Every 90 seconds, do 3-5 strict hspu followed by 20 double unders x 10 sets.
Friday, July 18, 2014
A1. Back Squat - Poliquin 4% @ 32x2 x 4 sets
A2. Arms only rope climb
Advanced: 2-3 reps (you can jump into the movement but I want a slow eccentric) x 4 sets
Intermediate: Use your legs. x 2-3 reps x 4 sets
Beginner: Ring rows @ 31x1 x 5 reps x 4 sets
Rest 90 sec between movements
B. shuttle sprint x 4 astro turf lengths
KB Swings x 25 reps 35/55 lbs
Go Hard!!!! FAST TRANSITIONS
Rest 90 sec .
5 sets
A2. Arms only rope climb
Advanced: 2-3 reps (you can jump into the movement but I want a slow eccentric) x 4 sets
Intermediate: Use your legs. x 2-3 reps x 4 sets
Beginner: Ring rows @ 31x1 x 5 reps x 4 sets
Rest 90 sec between movements
B. shuttle sprint x 4 astro turf lengths
KB Swings x 25 reps 35/55 lbs
Go Hard!!!! FAST TRANSITIONS
Rest 90 sec .
5 sets
Sunday, July 13, 2014
Wednesday, July 16, 2014
A. Snatch Balance
Snatch Balance- See June 24, May 21, May 7, April 1 and April 25, 2014
A note on the snatch balance. The Snatch Balance is a tricky but critical movement. IF you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Burpees x 20
Kipping Chest to Bar Pull Ups x 15
5 set
Snatch Balance- See June 24, May 21, May 7, April 1 and April 25, 2014
A note on the snatch balance. The Snatch Balance is a tricky but critical movement. IF you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Burpees x 20
Kipping Chest to Bar Pull Ups x 15
5 set
Thursday, July 17, 2014
Coaches, move quickly today as you have a lot to get through.
A. Clean from blocks in 20 minutes
Advanced: Max then down 7-10 kg for 2 sets
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. Bench Press Poliquin @31x1 x 4 sets
Zero Seconds Rest
3 minute AMRAP
Toes to Bar x 7
Box Jumps x 7 20/24"
KB Snatch x 12 35/55 lbs (do one arm and then the other and yes that means 6 reps/side).
Rest 3 minutes
4 sets
Start where you left off on each subsequent set.
A. Clean from blocks in 20 minutes
Advanced: Max then down 7-10 kg for 2 sets
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. Bench Press Poliquin @31x1 x 4 sets
Zero Seconds Rest
3 minute AMRAP
Toes to Bar x 7
Box Jumps x 7 20/24"
KB Snatch x 12 35/55 lbs (do one arm and then the other and yes that means 6 reps/side).
Rest 3 minutes
4 sets
Start where you left off on each subsequent set.
Tuesday, July 15, 2014
A1. Back Squats - Poliquin Prescription 4 % @ 32x2
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets(Note, if you cannot do 3 reps on your own, but you have 2 reps, get a spot and do 4 reps. If you have 1 strict muscle up, get a spot and do 3 reps).
Intermediate: 1.1.1 ECCENTRICS with a 5 sec hold in transition. Other CrossFitters should learn to spot today.
Beginners 1 chin ups or pull ups @ 31x1 x 5 reps x 4 sets (if you need a band to get 5 reps, use it)
Beginner 2. Eccentric chin up x 5 sec over the bar, then 15 sec eccentric and 5 sec at the bottom in scap arch pulling. Don't fall into the arch scap pulling. Hold it!x 5 sets
Rest exactly 60 sec between movements
B. Power Clean x 9 105/145 lbs
Sprint 200 meters
Push ups x 15/20 (should do in 2 sets or less)
Rest 90 sec.
5 sets
Beginners: Power Clean x 9 (not for time)
zero seconds rest
For Time:
sprint 200 meters
push ups on an angle x 10 reps (can be done in two sets)
Rest 90 sec
5 sets
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets(Note, if you cannot do 3 reps on your own, but you have 2 reps, get a spot and do 4 reps. If you have 1 strict muscle up, get a spot and do 3 reps).
Intermediate: 1.1.1 ECCENTRICS with a 5 sec hold in transition. Other CrossFitters should learn to spot today.
Beginners 1 chin ups or pull ups @ 31x1 x 5 reps x 4 sets (if you need a band to get 5 reps, use it)
Beginner 2. Eccentric chin up x 5 sec over the bar, then 15 sec eccentric and 5 sec at the bottom in scap arch pulling. Don't fall into the arch scap pulling. Hold it!x 5 sets
Rest exactly 60 sec between movements
B. Power Clean x 9 105/145 lbs
Sprint 200 meters
Push ups x 15/20 (should do in 2 sets or less)
Rest 90 sec.
5 sets
Beginners: Power Clean x 9 (not for time)
zero seconds rest
For Time:
sprint 200 meters
push ups on an angle x 10 reps (can be done in two sets)
Rest 90 sec
5 sets
Monday, July 14, 2014
A. Snatch
Advanced: Go to a daily max in 15 minutes and then do 1 set of doubles at 7-10 kg less.
Intermediate: 3, 3, 3, 3; rest exactly 90 sec.
Beginners: 5, 5, 5, 5, 5 (from the hang if necessary and power if necessary)
B. 3 Rounds for Time:
KB Swings (American) x 40 35/55 lbs
Kipping HSPU x 15
Power Snatch x 9 85/125 lbs
The cut off for this workout is 12 minutes so coaches, make sure your athletes choose their reps and weight wisely.
Beginners:
5 Rounds for Time:
Russian swing x 12
Downward dog x 7
Advanced: Go to a daily max in 15 minutes and then do 1 set of doubles at 7-10 kg less.
Intermediate: 3, 3, 3, 3; rest exactly 90 sec.
Beginners: 5, 5, 5, 5, 5 (from the hang if necessary and power if necessary)
B. 3 Rounds for Time:
KB Swings (American) x 40 35/55 lbs
Kipping HSPU x 15
Power Snatch x 9 85/125 lbs
The cut off for this workout is 12 minutes so coaches, make sure your athletes choose their reps and weight wisely.
Beginners:
5 Rounds for Time:
Russian swing x 12
Downward dog x 7
Sunday, July 6, 2014
Sunday, July 13, 2014
A1. Clean High Pulls
Advanced: 5 sets of 3 Go 10 kg over your max clean
Intermediate: find your 3 RM and add 10-20 lbs
Beginner - Find your 5RM and add 10-20 lbs
A2. Strict HSPU
Advanced: 5, 5, 5, 5, 5 (if this is too easy, add height, but make sure you are getting 5 reps)
Intermediae: to a height 5, 5, 5, 5, 5
Beginner: downward dog @51x1 5, 5, 5, 5, 5
Rest 60 sec between movements
B. 5 Rounds for Time:
Toes to Bar x 20
Pistols x 10
Alternating KB Cleans x 20 35/55 lbs
Advanced: 5 sets of 3 Go 10 kg over your max clean
Intermediate: find your 3 RM and add 10-20 lbs
Beginner - Find your 5RM and add 10-20 lbs
A2. Strict HSPU
Advanced: 5, 5, 5, 5, 5 (if this is too easy, add height, but make sure you are getting 5 reps)
Intermediae: to a height 5, 5, 5, 5, 5
Beginner: downward dog @51x1 5, 5, 5, 5, 5
Rest 60 sec between movements
B. 5 Rounds for Time:
Toes to Bar x 20
Pistols x 10
Alternating KB Cleans x 20 35/55 lbs
Saturday, July 12, 2014
A. Back Squats Poliquin 4% @ 32x2 x 4 sets
B. Power Snatches x 5 95/135 lbs
Zero Seconds Rest
For Time:
Shoulder Taps x 40
Farmers Walks x length of turf and back 60/110 lbs (use DBs or Kbs)
Double Unders x 30
Rest 3 minutes
6 sets
B. Power Snatches x 5 95/135 lbs
Zero Seconds Rest
For Time:
Shoulder Taps x 40
Farmers Walks x length of turf and back 60/110 lbs (use DBs or Kbs)
Double Unders x 30
Rest 3 minutes
6 sets
Friday, July 11, 2014
A1. Snatch Balance - see July 3, June 8, May 21, 2014
Advanced/intermediate - 3 sets of 5 at 50-60% of max snatch
Intermediate - the percentage will be much higher so play around with it.
Beginner - 3 position x 3, 3, 3, 3
A2. Bench Press - Poliquin 4 % @ 31x1
Rest 45 sec between movements
B. 3 Rounds for Time
Sprint 400 meters
Kipping muscle ups x 10
Burpees x 25
No kipping mu?
Do 15 chest to bar pull ups/chin over vertical plane/kipping with band - need a 30 sec eccentric) 10 ring rows
Advanced/intermediate - 3 sets of 5 at 50-60% of max snatch
Intermediate - the percentage will be much higher so play around with it.
Beginner - 3 position x 3, 3, 3, 3
A2. Bench Press - Poliquin 4 % @ 31x1
Rest 45 sec between movements
B. 3 Rounds for Time
Sprint 400 meters
Kipping muscle ups x 10
Burpees x 25
No kipping mu?
Do 15 chest to bar pull ups/chin over vertical plane/kipping with band - need a 30 sec eccentric) 10 ring rows
Thursday, July 10, 2014
WARM UP
Please Include:
10 tall muscle cleans
10 jumping high pulls
5 hang power cleans
A. For Time:
Power Cleans x 10 105/145 lbs
Wall Balls x 20
Box Jumps x 15
KB Snatch 20 35/55 lbs
Rest 5 minutes
7 sets
Do not sit down during your rest. Active recovery please!
Please Include:
10 tall muscle cleans
10 jumping high pulls
5 hang power cleans
A. For Time:
Power Cleans x 10 105/145 lbs
Wall Balls x 20
Box Jumps x 15
KB Snatch 20 35/55 lbs
Rest 5 minutes
7 sets
Do not sit down during your rest. Active recovery please!
Wednesday, July 9, 2014
A1. Front Squats Poliquin 4% x 4 sets
Advanced @ 30x1
Beginners @ 32x2
A2. Ring Dips/Bar Dips/Push Ups
Advanced: AMRAP in 30 sec x 4 sets No Tempo
Intermediate: AMRAP ring dips or bar dips in 90 sec x 4 sets No Tempo
Beginner: push ups @ 51x1 x 5 reps x 4 sets
Rest only 45 sec between movements.
B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.
Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.
You may use bands for kipping IF you have a 30 sec eccentric.
Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7 sets
Advanced @ 30x1
Beginners @ 32x2
A2. Ring Dips/Bar Dips/Push Ups
Advanced: AMRAP in 30 sec x 4 sets No Tempo
Intermediate: AMRAP ring dips or bar dips in 90 sec x 4 sets No Tempo
Beginner: push ups @ 51x1 x 5 reps x 4 sets
Rest only 45 sec between movements.
B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.
Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.
You may use bands for kipping IF you have a 30 sec eccentric.
Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7 sets
Cut off is 8 minutes.
See April 14 and May 27, 2014
Tuesday, July 8, 2014
A jaunty warm up of:
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
A. Snatch High Pulls
Advanced: 5, 5, 5 (All three sets should be performed at 10 kg above your 1RM)
Intermediate: 3, 3, 3, 3 (Add 15-20 lbs to your 3 RM Snatch)
Beginner: 5, 5, 5, 5 Go up in weight on each set. If your coach tells you to add weight, do so.
B. Strict Pulling - See Details Below
Zero Seconds Rest
AFAP
Push Jerk x 7 (105/145 lbs)
KB Swing x 25 reps
jumping Air squats x 20
Rest 1 minute
5 sets
Advanced - 3-5 strict muscle ups - but no ring dip to lock out
Advanced 2 - 1. 1 eccentric
Intermediate - 3-5 chin ups or pull ups @ 31x1 (if you cannot do a minimum of 3 reps use a band)
Beginner: 5 sec iso hold over bar, followed by 15 sec eccentric and 5 sec iso hold in bottom (like an arch scap pulling)
IF you have your own stop watch, I recommend you bring it.
A1. 3 position lizards x 10 reps (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps
A. Snatch High Pulls
Advanced: 5, 5, 5 (All three sets should be performed at 10 kg above your 1RM)
Intermediate: 3, 3, 3, 3 (Add 15-20 lbs to your 3 RM Snatch)
Beginner: 5, 5, 5, 5 Go up in weight on each set. If your coach tells you to add weight, do so.
B. Strict Pulling - See Details Below
Zero Seconds Rest
AFAP
Push Jerk x 7 (105/145 lbs)
KB Swing x 25 reps
jumping Air squats x 20
Rest 1 minute
5 sets
Advanced - 3-5 strict muscle ups - but no ring dip to lock out
Advanced 2 - 1. 1 eccentric
Intermediate - 3-5 chin ups or pull ups @ 31x1 (if you cannot do a minimum of 3 reps use a band)
Beginner: 5 sec iso hold over bar, followed by 15 sec eccentric and 5 sec iso hold in bottom (like an arch scap pulling)
IF you have your own stop watch, I recommend you bring it.
Monday, July 7, 2014
Warm Up:
5 minutes of joint prep
A. In no more than 3 warm up sets, find a 1 RM strict handstand push up (HSPU) (CF style, back to wall) OR : do 3 sets of 3 Downward Dog HSPU @ 51x1. After each set of hspu do B1 and then B2.
B1. sissy squats x 10 reps x 1 set
B2. Dynamic cossacks (at 1/2 way, switch sides and continue) x 1 set
WARM UP:
10 tall muscle cleans
10 jumping high pulls
5 hang power cleans
5 behind the neck rack jerks
5 rack jerks
A. Clean and Jerk - see June 9 and 16, 2014
Advanced: Find a daily max in 20 minutes and 1 set of doubles at 10-7 kg less.
Intermediate: 3, 3, 3, 3 Go up in weight with each set.
Beginner: 5, 5, 5, 5, 5 Go up in weight with each set.
B. As Many Reps as Possible (AMRAP) in 7 minutes:
Kipping HSPU x 7
double unders x 30
See May 26, 2014
Beginners: do downward dog hspu but without a tempo.
Please post your numbers on the board. Better? Worse? Same?
5 minutes of joint prep
A. In no more than 3 warm up sets, find a 1 RM strict handstand push up (HSPU) (CF style, back to wall) OR : do 3 sets of 3 Downward Dog HSPU @ 51x1. After each set of hspu do B1 and then B2.
B1. sissy squats x 10 reps x 1 set
B2. Dynamic cossacks (at 1/2 way, switch sides and continue) x 1 set
WARM UP:
10 tall muscle cleans
10 jumping high pulls
5 hang power cleans
5 behind the neck rack jerks
5 rack jerks
A. Clean and Jerk - see June 9 and 16, 2014
Advanced: Find a daily max in 20 minutes and 1 set of doubles at 10-7 kg less.
Intermediate: 3, 3, 3, 3 Go up in weight with each set.
Beginner: 5, 5, 5, 5, 5 Go up in weight with each set.
B. As Many Reps as Possible (AMRAP) in 7 minutes:
Kipping HSPU x 7
double unders x 30
See May 26, 2014
Beginners: do downward dog hspu but without a tempo.
Please post your numbers on the board. Better? Worse? Same?
Friday, July 4, 2014
Flux Coaching Team - Spotlight #3: Featuring Coach Dallas McPherson
When I came to Flux School of Human Movement with my spouse Chelsey back in 2011 we had no idea of the world that we were about to enter. Initially I was drawn to Flux to learn Olympic style weightlifting and to take my deluded crossfitting to the next level. What I discovered took my training to another level through Coach Darci Anderson’s innovative programming and by introducing me to Ido Portal and the world of Movement.
I’ve always been drawn to the pursuit of movement. I just hadn’t realized it yet. I’ve trained several martial arts in South Korea and China, competed in amateur kickboxing out of Muringsung Muay Thai Camp, and practiced yoga at home. I’m certainly no stranger to the gym or training, in the past I’ve spun my wheels in the gym seeing some gains but no real results. I had no idea what it took to become strong, until I found Flux. What began with WODing and weightlifting led to gymnastics, movement and mobility (MoMo).
I joined the coaching team in 2012 shortly after we moved to the new location on 13th Ave. I brought with me my athletic background, experience as a classroom teacher, coaching experience as a former coach of the Pile of Bones Roller Derby League and my time as a bootcamp instructor. Shortly thereafter Coaches Darci and Jane along with myself and fellow fluxers Don and Ryan attended Ido Portal’s Movement Camp in Berlin. There we spent ten long days training under Ido Portal and Odelia Goldschmidt, bouldering with Sean Milligan of Flowstate, swimming and breath control with Vic Verdier of Movnat, and attending lectures from Dr. Andreo Spina’s Functional Anatomy Seminars. The experiences we had sparked the fire of evolution in Flux and brought the MoMo class to life through the addition of floreio as a part of our training.
Since then I have had the privilege of training with and under Odelia Goldschmidt on two separate occasions when she visited us in late 2012 and spring 2013. I also became a mobility specialist after Flux hosted a Functional Range Conditioning certification from Dr Spina. My passion for bouldering and rock climbing fueled a lot of hard climbing and a competition where I placed second in the recreational category. This led to my desire to design Flux’s Outdoor Bouldering Wall and add in the climbing class to share my new found passion with others. I also had the pleasure of shadowing Sean Milligan in routesetting when he came to us delivering a Flowstate seminar in September 2013.
These days I am working extensively on handbalancing, gymnastics, movement and mobility and a little bit of lifting. I have been coached by our head coach Darci to reach the level I am at now and I have spent around 250-300 hours under her watchful eye. I achieved my first muscle-up with her coaching and was able to turn the sloppy beginner reps into crisp multiples.
Flux is the one of the best parts of my day. Even after a long day in the classroom, coaching the wonderful members of the Flux community is a treat. My infant son often accompanies me to the gym and he feels right as home among all of the members. We are truly privileged to be a part of this community and we can’t wait until he can join the Flux Monkey’s Class.
Thursday, July 3, 2014
Acrobatics Class at Flux
Hello Fluxers !
I just wanted to mention a few things about the acrobatics class. We are a beginner acrobatics class ! You do not need any prior experience in acrobatics to come and try it out. We have progressions for all levels so there will always be an option or progression that will work for you. My first priority in a class like this is your safety. I think that when people hear "acrobatics" the first thing that comes to mind is visions of really advanced acrobatic moves. We aren't going to be doing those super advanced moves or making anyone do those ( unless you are ready for it). So keep that in mind and come and try it out sometime if you are at all curious.
We are currently working on forward rolls, backwards rolls, side rolls, capoeira cartwheels, break falling, spinal mobility, hand walking, helicoptero, vaulting, bridge entries from standing, au cortados, and au batidos. It is tons of fun ! Feel free to stop by and observe a class anytime to see what we are up to!
- Coach Mieka
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