Tuesday, March 12, 2013

A.(Power) Clean from blocks
 Beginners: 3 position clean from blocks x 2 reps x 4 sets = 6 reps/set

Intermediate: 3 postion clean from blocks for 2 reps x 2 sets, then, full clean from blocks x 1 rep x 5 sets (go up in weight with each set).

Advanced: Daily Max from blocks, down 20 lbs for 2 reps x 2 sets


 B.   For Time:
      10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean 95/135 lbs
       15, 13, 11, 9, 7, 5, 3, 1 Push ups

Your coach will provide you with individualized prescription for Part B.  


      
    
     

Monday, March 11, 2013

A. On a 90 sec clock:
    Push Press x 15 reps (goal is unbroken) 85/135 lbs
    AMRAP toes to bar in remaining time
    Rest 3 min
    3 sets
I would rather see you go heavier on this and reduce the reps than to go lighter with higher reps.


B. Deadlift
Advanced- every 15 sec do 2 reps x 4 mins @ 80-90% of your 3 RM
Rest 2 min
Repeat

Intermediate and Beginner: every 30 sec, do 3 reps x 6 sets (Your coach will help with appropriate weight).

C. Pancake stretch x 30 reps plus 30 sec hold x 3 sets

Sunday, March 10, 2013

Advanced
A1. AMRAP Unbroken chest to bar kipping pulls-ups x 4 sets
rest 1 min

A2. AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 1 min

A3. AMRAP HSPU in 60 sec (Kipping allowed) x 4 sets
rest 1  min

Intermediate/Beginner
A1. AMRAP kipping pull-ups in 2 minutes (may use a band) or AMRAP perfect ring rows in 2 minutes x 4 sets
rest 2 min.

A2.  AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 2 min

A3. AMRAP downward dog or elevated chest to wall hspu  in 2 minutes x 4 sets. (Use your 3 RM for this).
rest 2 min

B. 45 sec row AFAP
     45 sec row @ 50%
     3 sets
 
Rest 5 minutes

C. 45  sec row AFAP
     45 sec row @ 50%
      3 sets 

Saturday, March 9, 2013

A.  4 Rounds for Time
     Thrusters x 10 95/135 lbs
     Burpees x 20 

Rest 10 minutes.

B. Not for time
5, 4, 3, 2, 1 Wall walks. Work with a partner on this.  Rest while your partner completes the reps. 
Beginners do 1-2 reps x 4 sets 


   

March 8, 2013

A. 4 min AMRAP
9 calorie row 
15 wall balls 14/20 lbs

Rest 4 min.

B. 4 min AMRAP
15  box jumps 20/24"
10 kipping pull ups

Rest 4 min.

C. 4 min AMRAP
15 KB Swings 35/50 lbs
10 alternating pistols

Rest 4 min.

D. au cortados x 5 reps each direction x 3 sets. Work with a partner on this one.

CROSSFIT OPEN

Hi folks,
SO the Open is upon us which means things will be a little bit more hectic around here for the next 6 weeks.

If you are competing in the OPEN you need to be sure you are judged by a level 1 coach.  We would like people to do it on Thur or Sunday. If you can't do it on either of those days you need to make sure you let us know so we can prepare to have a judge for you.

REmember that even if you didn't sign up for the OPEN you can still participate.

IF you are competing and you did today's WOD, I recommend you do the first workout on SUnday and NOT tomorrow.

Also, you are allowed to do this workout more than once, ie. you could do it THur and Sunday.

Good luck and have fun!

Thursday, March 7, 2013

Coaches: Please offer individualized prescriptions on this wod. If necessary, add rest periods, scale the burpees and snatches back too.

http://games.crossfit.com/

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.



Burpee



The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.



Snatch



Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:
- A target set 6” above your max reach
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group

Wednesday, March 6, 2013

I want a 25 minute warm up with 15 minutes committed to warming up the hang squat clean. Make sure you are ready for Part B as well as you only have a 2 minute rest.

A. Hang Squat Clean Ladder
10 reps down to 1 rep
Each set must be unbroken
95/135 lbs

See June 8, 2011, May 28, 2012, August 28, 2012, Nov 14, 2012 and Jan 2, 2013

Rest exactly 2 minutes.

B.  5 rounds for Time
     Double Unders x 30
     burpees x 10

Tuesday, March 5, 2013

A. Every 90 sec for 6 sets, perform
deadlifts x 10 185/275 lbs
push ups x 10

Your coach will help you with individual prescription for Part A and B.

Rest 10 minutes


B. Toes to Bar
30 sec of work
30 sec of rest
5 sets

Monday, March 4, 2013

In warm up, please practice double unders.

Also do 5 minutes of a rolling warm up too.

For those who need it, practice your kip.

A. BENCHMARK FRAN - see Dec 13, 2012, Aug 15 2012, Feb 10, 2011

21-15-9

Thrusters 65/95 lbs

kipping pull ups

Take your time setting up for Fran. You may use bands for the kipping pull-ups.  If you are not doing it prescribed take care to make sure your coach has given you proper loads, rest periods if necessary and rep scheme.  

Rest 10 minutes

B. 4 rounds For Time

30 double unders

10 pistols

If you cannot do 30 double unders in less than 45 sec, do

AMRAP double unders in 2 minutes

followed immediately by 10 pistols

rest 2 min

3 rounds