Friday, February 28, 2014

CrossFit Games OPEN 14.1


CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

A.) Mobility:

Hamstrings: Tight hamstrings = blown up back. Make sure and start with some good foam rolling and then lots of dynamic drills to get them nice and loosened up.

Upper Back: Hammer at the Thoracic Spine by arching along a PVC pipe. The more upper back mobility, the less hyperextension your lumbar will get when placing the bar overhead.

Teres / Lats: These are those super fun muscles near the under side of your armpit that seem to always be tender. When these are tight, extending your arms overhead becomes a lot tougher which will cause shoulder fatigue much faster. Spend some time with a lacrosse ball tacking down tight areas. Once you find a gnarly spot, apply pressure and reach your arm straight overhead to extend the muscle.

Technique: Stimulate better movement and efficiency for by first doing a little practice on your touch and go return with this exercise! Even though the weight is light, you don't want it to quickly turn into a rounded back RDL rep after rep. Focus on keeping bar close, and on return, lowering with the back first, and then the legs.

Snatch Complex 

Overhead Shrug x 8 
Romanian DL x 8 
Squatting Muscle Snatch x/ Trap Raise x 6 
-add weight-
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5
Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%


-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) Recovery Row

10 rounds of: 250m Row, :30 second rest between sets

Note: We will likely be hitting this workout again on Sunday. I noticed that once you get a taste of how a workout feels, you know how your body will react and how to build a strategy for the next go-around.

Thursday, February 27, 2014

Eye of the Tiger


A.) Deadlift complex x 8, climbing

One full rep consists of:
3 Pulls to Knees
2 Pulls to Mid-Thigh
1 Full Deadlift

Chad) 365
Mike) 255


B.) MetCon: AMRAP x 7 minutes of,

Wall Balls (20/14)
every minute on the minute, stop where you are and complete 5 deadlifts (225/155)

Chad) 112 Rx
Mike) 78 (165 DL)

C.) For Time:

1000m Row
30 Hang Power Cleans (135/95)
30 Pull-Ups

Chad) 7:29 Rx
Mike) 10:22 (95)

D.) Extra Credit: AMRAP x 10 Minutes (Partner)

Partner 1: 15 GHD (Pace)
Partner 2: Airdyne

Wednesday, February 26, 2014

TKO


Warm-Up: BlackBurns (Y-W-T-I) x 15s Each

A.) 3 Rounds, not for time:

 

Handstand Hold x 30s

L-Sit Chin-Up x 6

Explosive Push-up x 6


C.) Strict Press (5-3-1) Wendler Week 3, Cycle 2

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs x 1+


75% + 5lbs
85% + 5lbs
95% +5lbs
Chad (155#)
120 x 5
135 x 3
155 x 1+ (  4  )
Mike (95#)
75 x 5
85 x 3
95 x 1+   (  5  )

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Skill: 3 sets of,

Max Rep Strict HSPU 
(Sub 3 x 8 of seated DB press)

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)
30 Double unders after every round of thrusters.

Tuesday, February 25, 2014

You Shook Me All Night Long


Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80


Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3
Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9
Power Snatch (115/80)
T2B
Chad
Mike
4:55 Rx
n/a

in the remaining time, AMRAP of:

MetCon:
Burpee Box Jumps, 24/20
Chad
Mike
50
n/a

Monday, February 24, 2014

Road Trip Recap: Thank you all!


The cmXfit Road Trip brought athletes from three different gyms, Steel Fitness Riverport, Steel Caliber CrossFit and South Mountain CrossFit, together for an Epic workout at Reebok Crossfit 5th Ave in New York City! 

The highlight of the trip was a 1.75 mile run through the streets of Manhattan with a 20lb medicine ball! It was a beautiful day for the run! We will post pictures throughout the day to show you the highlights.

Special thanks to all of you that traveled with us.  As always, it is the friendships and community that make these workouts Epic! Shout out to our coaches for the day, Bobby Keirnan, Jay Adams, Jared Prudoff-Smith and Megan May. Your expertise and encouragement pushed us through "Gallant," a tremendous hero WOD. Thanks also to Steel Fitness Riverport, South Mountain CrossFit, Steel Caliber CrossFit and GNC for their contributions to the grab bags.  

Stayed tuned to cmXfit for future events and, of course, great workouts!




It's up to you, New York, New York


"Gallant" 

For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Friday, February 21, 2014

Be Committed.


Warm-Up: 3 Rounds of:

Explosive Push-up x 5
Elbow Plank T- Rotation x 5 (each)
Band Pull Apart x 10

A.) Bench Press (5-3-1) Wendler Week 3, Cycle 2

 Training Max (TM)
75% + 5lbs
85% + 5lbs
95% + 5lbs
Chad (255)
195 x 5
225 x 3
250 x 1+ ( 5 )
Mike (165)
130 x 5
145 x 3
160 x 1+ ( 5 )

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs x 1+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 GHD Sit-Ups
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (70/53)
50 Double Unders
Chad
Mike
16 Shoulder to OH
20 GHD

Rest exactly 3 minutes, and then . . .

C.) Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 GHD Sit-Ups
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (70/53)
50 Double Unders
Chad
Mike
12 KB Swings
15 Shoulder to OH

Rest exactly 3 minutes, and then . . .

D.)Complete for time:

500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 GHD Sit-Ups
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (70/53)
50 Double Unders
Chad
Mike
10:51 Rx
13:40
KBS (53)
S2OH(80)

Thursday, February 20, 2014

Bus is PACKED!

The bus is packed and ready! 

Coach Bobby Kiernan of  Reebok 5th Ave promises a great workout in their state of the art facility in New York City. We are looking forward to making new friends, working out along side our fitness and CrossFit friends and spending the day in the city together! 

Loving the camaraderie!

Road trip, Saturday, February 22, 2014!  



Burn Baby, Burn


by: Kyle Ruth


Warm-Up: Three Rounds, not for time of:

250m Row
Back Extension x 12

A.) Deadlift (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

 Training Max
75%
85%
95%
Chad (390)
305 x 5
340 x 3
380 x 1+ ( 10 )
Mike (300)
235 x 5
265 x 3
295 x 1+ ( 4  )

B.) Goblet Bulgarian Split Squat 4 x 6 (each)

Chad
75
Mike
45

C.) Every minute on the minute for 10 minutes:

4 Deadlifts (275/185)
6 Lateral Burpees over bar

D.) Core: 21-15-9 (for quality)

Knees To Elbows
Abmat Sit-ups
Russian Kettlebell Swings (70/53)

Wednesday, February 19, 2014

Solid Gold


Warm-Up (Activation): 

Triple Threat 3 x 8 (Banded Face Pull, Rotate, Y-Press)

A.) 3 Rounds, Not For Time

6 Strict Chin-Ups
5 DB Snatch (each arm) *Go heavy on these*
Rest 60 Sec

B.) Strict Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) 5 Sets (ascending) of:

2 Push Press + 2 Push Jerks

D.) AMRAP x 15 minutes of:

25 Double Unders 
10 DB Bench (60/40) 

E.) Mobility:

Couch Stretch x 2 minutes (side)
Hip External Rotation with Flexion x 2 minutes (side)
Banded Overhead Distraction x 2 minutes (side)


Tuesday, February 18, 2014

Drip Sweat


A.) Warm-Up: 2 Rounds of,

250m Row
15 Russian Swings (70/53)

B.) Front Squat (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) EMOM for 12 Minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.) Four Sets of,

Romanian Deadlift x 8 @ Final Clean weight from Part (B)

D.) Metcon (Time): 3 Rounds for time,

5 Push Press (115/75) 
10 OH Lunges (115/75) 
15 Back Squats (115/75) 

Monday, February 17, 2014

Pump Juice


A.) Deadlift (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

B.) Bench Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press 3 x MAX reps (Descending weights)

- After your 3+ set, drop 15% and do MAX reps

ex. 3+ set was 235. Your 3 MAX sets would be 205 x max ,185 x max ,155 x max

D.) EMOM x 15 Minutes

Minute 1: 6 Strict Chin-Ups
Minute 2: Hip Extension/Leg Curl x 15
Minute 3: Ring Dips x 12

E.) Accumulate: (Extra Credit): Break up as needed

60 Hollow Rocks
100 AbMat Sit-Ups
60 Toes 2 Bar