Monthly Archives: February 2014

02.28.2014

Warm-up Drills
I. Speed Rope
6 Rounds of (:40 on x :20 rest)
II. 3 Rounds of
5-3-1 x Deadhang Chin-ups
5-3-1 x Burpee Jump & Touch (Rig)
III. Mobility

Impact/Focus: Movement Review & Practice
Power Snatch & Double-under skill sets will be reviewed according to the CF Games movement standards. This time will also be spent warming up and prepping specifically for CFG Open 14.1.

“CrossFit Games Open WOD 14.1”
Complete as many rounds as possible in 10:00 of
30 x Double-unders
15 x Power Snatch (75/55lbs)

Notes: This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
-CrossFit.com

Post scores to comments & CrossFit Games Page for validation.

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02.27.2014

Warm-up Drills
I. Run 800m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

“Fun Sponge”
10 Rounds for time
Pull-ups x 10-9-8-7-6-5-4-3-2-1
Ring Push-ups x 10-9-8-7-6-5-4-3-2-1
Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10

Notes: Ground-2-Overhead is a barbell movement (C&J or Snatch), 115/75lbs respectively.

Post times to comments.

Skill Development
Recover well for week 1’s CF Games Opens WOD.

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02.26.2014

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
III. Mobility

“Black Lung II”
Choose one of the three options
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Post scores to comments.

Skill Development
Foam Roll, Myofascial Release, Skill work of choice.

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02.25.2014

Warm-up Drills
I. Run 800m
II. 8:00 AMRAP
10 x KB Swings (24/16kg)
50ft x Burpee Broad Jumps
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following sets/reps, resting as needed between efforts.
Handstand Push-ups 10-10-8-8-6-6

Notes: Deficit/Strict if possible. Competitors work in additional reps/finish with reps of kipping practice.

Post sets/reps to comments.

“Charles Fran-son II”
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
10 x C2B Pull-ups
Run 200m

Post times to comments.

Skill Development
30 x Pistols (R+L=1 rep)
50 x Toes-2-Bar or Knees-2-Elbows (Strict)

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02.24.2014

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“30 Rep KB Swing Test”
Complete the following workload EOMOTM for 10:00.

30 x KB Swings (32/24kg)

Notes: Yes, Every ‘Other’ Minute On The Minute. American Swings. Unbroken is the standard.

Post scores to comments.

Skill Development
2:00 x Ring Support

Notes: Scale to forward lean on the rings x 1:00 as necessary.

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02.21.2014

Warm-up Drills
I. Speed Rope 3:00
II. 5:00 AMRAP of
2 x Turkish Get-ups
8 x Hollow Rocks
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Push/Split Jerk 2-2-2-2-2RM
Warm up as necessary before working through the following, increase weight each set attempting to establish a 2RM.

Push/Split Jerk 2-2-2-2-2RM

Post loads to comments.

“CFNH MetCon”
Complete as many rounds/reps in 20:00 of
50 x Double-unders
40 x Burpees
30 x Toes-2-Bar/K2E
20 x Thrusters (95/65lbs)
10 x Handstand Push-ups

Post scores to comments.

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02.20.2014

Warm-ups Drills
I. Row 3:00
II. 3 Rounds of
5 x Pull-ups
10 x Medicine Ball Cleans
12 x Leg Swings
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a three rep maximum.

Weighted Pull/Chin-ups 3-3-3-3-3RM

Post loads to comments.

“Kehs”
Complete as many Rounds/Reps as possible in 8:00 of
Row 250m
10 x GHD/Abmat Sit-ups
10 x Box/Jumps (24/20”)
Rest 4:00
Then…
Complete as many Rounds/Reps as possible in 8:00 of
12 x Hang Clean & Jerk (95/65lbs)
12 x Barbell Lunges (95/65lbs)
Sprint 100m

Post scores to comments.

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02.19.2014

Warm-up Drills
I. Tabata x Row (avg.watts)
II. Mobility
III. Warm-up with sets and reps to prepare for the following WODs movements.

Notes: The purpose of the Tabata format above is to impart an understanding of how to score/utilize performance metrics (such as Average Wattage data points).

“10,000lbs II”
Move 10,000lbs for time using the following three lifts:

1 x Power Clean
1 x Front Squat
1 x Bench Press

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

“Throwback”
Work through the following
Tabata x Air Squat
Rest 1:00
4:00 AMRAP x Muscle-ups
Rest 1:00
Tabata x Row (avg.watts)

Notes: Score the highest & lowest rep records for Air Squats and Muscle-ups. Record the avg.wattage score upon completing all 8 Tabata Rowing intervals.

Post scores to comments.

Skill Development
50 x Toes-2-Bar/K2E’s (strict)

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02.18.2014

Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x Knees-2-Elbows
10 x Hindu Push-ups (2ct)
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Death by 20ft
Sprint Ascension Ladder x 20ft EMOTM
At the top of the first minute Sprint 20ft, resting the remainder of the minute.
At the top of the second minute Sprint 20ft two times… then rest the remainder of the minute. At the top of the third minute Sprint 3 x 20ft lengths… rest the remainder of the minute.
Continue adding 1 x 20ft Sprint at the top of each minute until the workload is no longer able to be completed within the time allotted.

Post rounds completed to comments.

“Philosi-rapture”
5 Rounds for time of
10-8-6-4-2 Snatch (135/95lbs)
15 x Wallball (20/14lbs)

Post times to comments.

Skill Development
Mobility/Pre-hab for Shoulder Girdle

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02.17.2014

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/35lbs)
7 x Power Clean
7 x Push Press
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1RM

Post loads to comments.

“Kaiser Soza”
For time
Complete in as few sets as possible:
30 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
KB Swings (32/24kg)
L-sit Pull-ups

Post times to comments.

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02.14.2014

Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Overhead Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps before completing the workload below. Increase weight with each set.

Overhead Squat 3-3-3-3-3

Post sets/reps to comments.

“Cupid’s Arrow”
Complete as many rounds/reps as possible in 15:00 in teams of 2 athletes. Each athlete is to complete all their reps before the team may advance.
Row 500m (Each partner rows 250m)
10 x Handstand Push-ups
10 x Pistols
10 x Burpees
10 x Partner Weighted Sit-ups w/ Med Ball (20/14lbs)

Post rounds/reps to comments.

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02.13.2014

Warm-up Drills
I. Row 2:00
II. 8 Rounds of (:20 on x :10 rest)
Handstand Hold
or
8 x Wall Climbs
III. Mobility

Impact/Focus: Barbell Complex
Against a 12:00 Running Clock work up to the heaviest set possible for the following Barbell Complex:
1 x Power Clean
2 x Front Squat
1 x Squat Clean (TnG)
2 x Front Squat

Post loads to comments.

“Juicy J”
Complete as many Rounds/Reps as possible in 8:00 of
4 x Muscle-ups
10 x DB Snatch (50/35lbs)
Sprint 200ft
Rest 3:00
Then…
Complete as many Rounds/Reps as possible in 6:00 of
Row 150m
3 x Squat Cleans (155/115lbs)
Rest 3:00
Then…
Complete as many Rounds/Reps as possible in 2:00 of
5 x Burpees
5 x Slamballs (40/20lbs)

Post scores to comments.

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02.12.2014

Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
III. Mobility

Impact/Focus: Pull/Chin-up Ascension Ladder
Every minute on the minute execute the prescribed number of Pull/Chin-ups. On the first minute perform 1 rep, on the second minute perform two reps, on the third minute perform three reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.

Notes: Reps today should be deadhang, scale to band assisted Pull/Chin-ups as necessary.

”The Livingston Crippler”
5 Rounds of the following
1:00 x Power Snatch (75/55lbs)
1:00 x Wall-ball (20/14lbs)
1:00 x Box Jump (24/20″)
1:00 x Push Press (75/55lbs)
1:00 x Double-unders
1:00 x Rest

Notes: Fight Gone Bad! rules apply.

Post scores (points per movement and totals) to comments.

Skill Development
Post-training Mobility/Myofascial Release/Foam Roll

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02.11.2014

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps each of
Medicine Ball Cleans (40/20lbs)
Abmat Sit-ups
Push-ups (CFGS)
III. Mobility

Impact/Focus: Ring Dips
Complete the following sets/reps, resting as needed between efforts.
I. Ring Dips 10-10-8-8-8-6

Notes: Static dips and bands as necessary; negatives also present an interesting possibility for requisite strength development.

Post sets/reps to comments.

“Knoticle Solvent”
Row 1000m
Then…
21-18-15-12-9-6-3 reps of
TTB/Knees-2-Elbows
KB Swings (32/24kg)

Post times to comments.

Skill Development
50 x Pistols

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02.10.2014

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Modify to Snatch Grip/Deficit Deadlifts based on the movements selected to train the past two Mondays. Athletes newer to the movement or coming into the Wendler cycle without 1RM, 3RM, or 5RM data will be working through 3-5 sets of 3-5 reps to establish a submaximal baseline of strength.

Post sets/reps to comments.

“Manic Monday”
I. Complete for time against a 17:00 Running Clock
30 x Thrusters (75/45lbs)
30 x C2B Pull-ups
30 x Thrusters (95/65lbs)
20 x C2B Pull-ups
30 x Thrusters (115/85lbs)
10 x CTB Pull-ups
30 x Thrusters (135/105lbs)

Notes: Scale loads/movements as needed. Thanks Danny-Pat, this should go over real well with the Paleo Hangry Mob. Who needs PSDs…

Post scores to comments.

Skill Development
Choose from the following and complete using as few sets as possible
I. :90 L-sit
II. :60 x Mixed Sit
III. :60 x Tuck Sit

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02.07.2014

Warm-up Drills
I. Row 750m
II. Dot Drill
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups -or- Bar Muscle Up Ascension Ladder
I. Weighted Pull/Chin-ups 5-3-2-2-1-1
Warm up as necessary before completing the following workload; athletes should be aggressively seeking the heaviest loads possible that are capable of being executed to legitimate CF Games Standards. Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.

II. Bar Muscle-ups x 1:00 Ascension Ladder
Every minute on the minute execute the prescribed number of Bar Muscle-ups.
On the first minute perform one Bar Muscle-up, on the second perform two Bar Muscle-ups, on the third minute perform three Bar Muscle-ups… Continue climbing up the ladder in this manner until the number of Bar Muscle-ups can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Viking Coffey”
For time
Row 350m
50 x Back Squat (135/95lbs)
50 x Bench Press (135/95lbs)
Row 350m
35 x Back Squat (135/95lbs)
35 x Bench Press (135/95lbs)
Row 350m
20 x Back Squat (135/95lbs)
20 x Bench Press (135/95lbs)
Row 350m

Notes: U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.
He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
-via CrossFit.com

Post scores to comments.

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02.06.2014

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Snatch
5 x Overhead Squat
5 x Front Squat
5 x Push Press
III. Dot Drill (for time)
IV. Mobility

Impact/Focus: Front Squat
Warm-up with 3 sets of 5 repetitions each, increasing in weight as necessary to prepare for establishing/setting a new 1RM Front Squat PR.

Front Squat 3-3-1-1-1RM

Post sets/reps to comments.

“Trigger Hippie”
Complete the following for time, with a running clock sounding every minute to mark Burpee Box Jump (CFGS) taxation x 5 repetitions
10(5/5) x DB Turkish Get-ups (75/40lbs)
20(10/10) x 1-arm DB Snatch (75/40lbs)
20(10/10) x 1-arm DB Thruster (75/40lbs)
30(15/15) x Plyo Push-ups (on DB)
30(15/15) x 1-arm DB Row (Plank Position:75/40lbs)

Post scores to comments.

Skill Development
*Time Permitting*
Complete 4 Rounds for quality of:
:25/:20/:15/:10 x L-sit/V-sit (cumulative)
21-18-15-12 x Abwheel Roll-outs
21-18-15-12 x Russian Twists (2ct@40/20lbs)
Rest 1:00 before assaulting another Round

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02.05.2014

Warm-up Drills
I. Speed Rope
3 Rounds (1:00 work x :30 rest)
II. 8:00 Ascension Ladder
1-2-3… Burpee (w/ strict Push-up: CFGS)
1-2-3… Strict Toes-2-Bar/Knees-2-Elbows
1-2-3… Inverted Burpee
III. Mobility

Notes: Follow the link below for CrossFit.com’s archived post describing Inverted Burpees.

“The Dirty Jersey Chipper”
Complete for time
30 x Wallball (20/14lbs)
30 x Pull-ups
30 x Medicine Ball Cleans (40/20lbs)
30 x GHD Sit-ups
30 x Power Clean & Overhead Anyway (95/65lbs)
30 x Jumping Slamball (40/20lbs)
30 x American KB Swings (24/16kg)

Post scores to comments.

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02.04.2014

Warm-up Drills
I. Coaches Choice
II. Dot Drill (for time)
III. Mobility

Notes: Each athlete needs 1 x Dot Drill trial recorded.

“Hoostie”
Complete 7 Rounds of the following, each against a 2:00 Running Clock:
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Notes: Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete’s score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Scale load/movements as necessary.

Skill Development
Mobility/Preventative Maintenance for recovery… Lt. Hoostie is at fault for today’s WOD, after yesterday’s Frenzy it almost seems like there would be an apology.

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02.03.2014

Warm-up Drills
I. Run 800m
II. Dot Drill Introduction
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Athletes that wish to bring up weak areas or thrive amid new challenges will be using a Snatch Grip Deadlift or Deficit Deadlift throughout the next several weeks (leading up to the Opens, still a month out). During those days it may be ideal to remove percentage parameters or even to adjust rep/work loads appropriately to ensure the greatest fitness capacity yield is returned on this particular strength cycle.

“Tabata Frenzy”
Complete a 1000m Row in as few ”Tabata” intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 500m Row in as few ”Tabata” intervals as possible.
8 Rounds of (:20 work x :10 rest) x TTB/Knees-2-Elbows

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to TTB/Knees-2-Elbows. There is no prescribed break time during the WOD outside the :10 rest intervals.
Ring Dips should be scaled as necessary to Static Dips/Banded Static Dips. Assault this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Push different sides of the individual CrossFit Engine, learn and notate weak points relative to damper setting and row technique if possible.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

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