WOD & Blog
Warm-up Drills
I. Game-on
II. 2-3 Rounds for quality of
:15 x L-Sit (Rings/Matadors)
10 x Ring Row (strict as possible)
7 x Push-ups (strict as possible)
III. Mobility
“Base-10 Zen”
Run 400
10 x Box Jumps (30/24”)
20 x Ring Dips
30 x Pull-ups
40 x V-ups
50 x OH Walking Lunges (45/25lbs)
40 x Abmat Sit-ups
30 x Pull-ups
20 x Ring Dips
10 x Box Jumps (30/24”)
Run 400m
Post scores to comments.
Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Warm-up Drills
I. Row 500m
II. 2 rounds
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Snatch
Warm up as needed before completing the following workload every :90 for 6 total sets.
2 x Snatch (75% 1RM)
Post loads to comments.
Impact/Focus #2: Power Clean + Jerk
Warm up as needed before completing the following workload every :90 for 6 total sets.
2 x Power Clean + Push Jerk (75% 1RM)
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“500m TT”
For time
Row 500m
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“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Turkish Get-up Complex
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Complex Every two minutes for 6 rounds (12:00 EOMOTM).
1 x Turkish Get-up + 2 x KB Overhead Squat
1 x Turkish Get-up + 2 x KB Overhead Squat
Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 2 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.
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“Unbroken Ascents”
Complete as many rounds/reps as possible in 7:00 of
Wallball (20/14lbs) x 3,6,9,12,15,18…
Toes-To-Bar x 7
Rest 3:00
Then…
Complete as many rounds/reps as possible in 5:00 of
American KB Swings (24/16kg) x 3,6,9,12,15,18…
Burpees x 5
Notes: An optional challenge for those who might be feeling a little frisky today is outlined as follows; Wallball and Kettlebell sets must be completed ‘Unbroken’ (translation: in a single, continuous effort the rep load is completed). If a set is stopped early the athlete begins again at the first set/rep scheme and begins climbing again from there. Score is total points for each AMRAP individually. Get some, freaks.
Post scores to comments.
Skill Development
I. Goat work and Mobility efforts
II. Supplemental Pull-up Training (Ring Row emphasis this week).
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.
Front Squat 3-3-3-3-3
Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.
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“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders
Post times to comments.
Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.
2 x Power Snatch
Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.
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“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups
Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.
Post times to comments.
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“Real knowledge is to know the extent of one’s own ignorance.”
–Confucious
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Not Too Smaltzy”
4 Rounds for time of
Row 250m
15 x Russian KB Swings (32/14kg)
30 x Walking Lunges (bodyweight;15L+15R)
Post scores to comments.
Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
Post loads to comments.
Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.
Clean & Jerk 2-2-2-2-2
Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“A child’s mind will give you an idea of a man’s basic nature. Our purpose in life is to become more than what we are born as. Most people are not successful at this; they just think that they are. And you know, this is why it is so important for us to pick our students carefully. We do not want to create monsters.”
–Liao Sifu via John Chang, Taoist Immortal
Warm-up Drills
I. Dynamic Warm-up/Speed Ladder Agility Drills
II. Mobility
Impact/Focus: Pistols & Barbell Row EMOTM12
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: Pistols x 10 (5R/5L)
Even Minutes: Barbell Row x 5
Notes: there are two movements, Pistols and Barbell Row, which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.
Post scores to comments.
“A Ventral Emphasis”
21-18-15-12-9-6-3 reps for time of
Ring Push-ups
GHD Sit-ups
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Skill Development: CrossFitter’s Choice
Select from the following options
I. Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
OR
Perform as per jump to chin over the bar position (i.e., flexed arm hang) and perform reps as controlled :05-:08 negatives.
II. Handstand Push-ups (strict or kipping) 5 sets of 5 reps
OR
Perform as controlled :03-:05 second negatives, implementing appropriate deficits as required to ensure adequate challenge and movement ROM practice.
After completing the skill development training engage in some dedicated mashing and mobilizing for 5-10 minutes.
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“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush
“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address
Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility
“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)
Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
“Fried-Eh?”
For time
50 x Double-unders
Then…
5 Rounds of
5 x Deadlift (275/185lbs)
10 x Burpees
Then…
50 x Double-unders
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.