Wednesday, August 1, 2012

A. Kipping Muscle Ups
Advanced: AMRAP in 60 sec x 5 sets; rest 60 sec.
Intermediate: 3-5 transitions x 5 sets; rest 60 sec.
Beginner 1: AMRAP Kipping Pull-ups in 60 sec x 5 sets; rest 2 minutes.  (you may also use a band)
Beginner 2: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 minutes.

B. On a 2-3 minute clock:
400 meter run
IN the remaining time, do AMRAP Toes to Bar.
Rest 2-3 minutes x 4 sets

See May 29, 2012

Tuesday, July 31, 2012

A. Cleans
Beginners and Intermediate: Technical work on Power Cleans for 25 minutes.
Advanced: Go up to a heavy single but not a max.

B. The BEAR!!!

One of my favourites.  Remember that each round is NOT for time. YOu can rest with the bar on your back, shoulders, whatever.  Take a look at this classic CrossFit video. It is sure to inspire you.




You want to increase the weight with each set. Don't start too heavy!
 To give you an idea, I usually start at 85 lbs and do my last set @ 105 lbs, although I haven't done this wod in about a year.


PM. WOD for BCBD
2000 meter row for time.

Monday, July 30, 2012

A1. Hang Squat Snatch
Beginners: 20 minutes of technical work
If necessary, catch in a power snatch, and then squat.  If you do not have the mobility for the snatch take 5 minutes before you begin and do 3 sets of 10 reps of wall squats.

Intermediate: 25 minutes of technical work. Go up in weight only if your coach gives you the ok.

Advanced: Go up to a heavy single in 25 minutes.


A2. TESTING PUSH-UPS (AGAIN)
Beginners: Find Max depth for one perfect push-up, add height and do 4-5 reps x 5 sets

Intermediate: AMRAP perfect push-ups in 60 sec x 5 sets

Advanced: Pseudo planche push-ups on rings or floor 3-5 reps x 5 sets

Your coach must watch at least 2 sets of your push-ups.

You will go back and forth between the push-ups and the snatch.  A1 and A2 should be finished in 30-35 minutes.

B1. Cuban Rotations @ 2141 8 reps x 4 sets - Go up in weight with each set.

B2. Jefferson Curls 10 reps and hold 30 sec on last rep x 4 sets

NOTES: I am still finding too much self delusion on the push-ups. Be honest with yourself and where you are at with this movement.  If you are unaware that you have a spaghetti back, grab a partner and have them watch for you.

Sunday, July 29, 2012

A. Clean high pulls x 3 reps x 5 sets; rest 2 min.

B.  Pulling
Beginners: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 min.
Intermediate: AMRAP kipping pull-ups in 60 sec x 5 sets; rest 2 min.
Advanced: AMRAP kipping chest to bar pull-ups in 60 sec x 5 sets; rest 2 min.

C. Bridges x 3 reps x 3 sets; rest 2 min.

Saturday, July 28, 2012

A. 10 heavy thrusters 95/135 lbs
      sled pull with straps (not rope) x 25 meters 135/90 lbs
      rest 4 minutes
      5 sets

Please go heavy on the thrusters and if necessary, reduce the reps.    
You should be gassed after the set.  Make sure you go heavy enough. The sled pull should be tough but not so tough that it comes to a stop.

Please be sure to TIME each round.  It is a good idea to buy a cheap watch so you can time yourself.

B.  Double Unders x 60 sec
      Rest 60 sec.
      5 sets

Friday, July 27, 2012

A. Power Cleans
Beginners: Technical work for 25 minutes.
Your coach will tell you if you should do technical work for 20 minutes or go to the advanced:
Quickly work up to a heavy single.

B. Sled pull 35 meters
     15 ring push-ups
     15 toes to bar
     15 box jumps
      rest 2 minutes
      3-4 sets
 

Thursday, July 26, 2012

A. Kipping Muscle Up practice for those who need it.  15 Minutes
B. Technical work on hang power clean for 15 minutes.

C. TESTING
NASTY GIRLS
3 Rounds
50 air squats
7 muscle ups
135/95 lbs hang power cleans x 10 reps


http://media.crossfit.com/cf-video/051204.mov

No Muscle up? 7 band transitions.
Not ready for band transitions? 7 ring rows

D. Pistols
Beginners: 5 reps per leg to a box x 3 sets; rest 60 sec.
Intermediate: 5 reps per leg (use hand if necessary) x 3 sets; rest 60 sec.
Advanced: OHS pistols with a 35 lb bar x 5 reps per leg x 3 sets; rest 60 sec.

Wednesday, July 25, 2012

A. Either Dianne or:

TESTING
1200 meter run
20 Burpees
800 meter run
15 burpees
400 meter run
10 burpees

B1. Cuban Rotations 8 reps x 4 sets @ 2141

B2. Weighted Butterfly Stretch 30 reps and hold for 30 sec on last set x 4 sets

July 24, 2012

A. Kipping HSPU Tutorial for 20 minutes. If you do not need the practice, go right into B.

B. TESTING

 Dianne
21 -15 - 9
Deadlifts 225/155 lbs
HSPU

You may kip the HSPU.  Reduce reps if necessary.
IF you do not have a kipping hspu, keep reps the same, pike position. You do not need triangle for this one.  Nor do you need a tempo!

C1. Low rotations into bridge x 3 reps per direction x 3 sets
Or, 3 bridges x 3 sets. Use a box and/or spotter if necessary.

C2. weighted lumbar spine extension, 10 reps and hold 10 sec on last rep x 3 sets

Monday, July 23, 2012

A. Testing on AMRAP UNBROKEN Static Chin-ups or Pull-Ups (only for those who didn't do gymnastics yesterday). Tempo is 30x1. Advanced: chest to bar: 3 sets; rest 120 sec.  Make sure your coach watches at least one set.

If you do not have a static chin-up, do 1 eccentric PULL-UP, rest 10 sec x 2 reps x 3 sets; rest 120 sec.

B. Kipping Tutorial for those who need extra work on these. Then go onto HELEN.

B. Advanced
TESTING - HELEN
400 meter run
21 KB Swings 35/55 lbs
12 pull-ups
3 Rounds for Time

See May 20, 2012
June 10, 2011
March 31, 2011