Wednesday, April 30, 2014

Off Season: Day 28


Strength:


A) Three sets of:

Clean + Hang Clean + Jerk (1+1+2) @ 80-85% 
(Rest 2-3 min)

B) Deadlift:

In 8 min work up to a med-heavy 3 rep, return every rep to the floor BUT do not do these touch and go.

C.) Conditioning:

3 x 400m sled drag (150/100 total weight): backpack style drag
(Rest 4 min between sets)

Skill:

A) Three sets of:

Max Effort Double Unders in 60 seconds (rest 30 seconds)

B) Six sets of: 

30 sec Handstand Hold, use wall as needed (rest 30 seconds) 

Tuesday, April 29, 2014

Off Season: Day 27



Mobility: Hips

A.) Back Squat (5 x 10) (Rest 2 minutes between)

60% x 10 
70% x 10
70% x 10
70% x 10
70% x 10 

B.) Power Clean + Push Press (4 x 5) (Rest as needed)

60% x 5 
70% x 5 
70% x 5 
70% x 5 

C.) Clean Pull (3 x 5) (Rest as needed)

80% x 5 
80% x 5 
80% x 5 

D.) Bench Press (4 x 10) (Rest 2 minutes between)

60% x 10 
70% x 10 
70% x 10 
70% x 10 

E.) Giant Set:

A.) Pistol squats (modify height if necessary) 3 x 5 per leg
B.) GHD Hip Extension 3 x 15
C.) Barbell Rollouts 3 x 10

Monday, April 28, 2014

Off Season: Day 26


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.) Three sets of:

Snatch @ Hip x 3 @ 60% (rest 60 seconds)

B.) Four Sets of: 

Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)

C.) Front Squat: 

5 ×2 every 90 sec @ 80%

D.) Every 90 seconds complete: 

3-5 Burpee Bar MU (sub pull-ups) x 6 sets

E.) MetCon:

AMRAP in 8:
5 Power Snatch (135/95)
10 Ring Push-ups

Rest 4 minutes

AMRAP in 8:
3 Hang Power Clean (185/135)
6 Bar-Facing Burpee

Friday, April 25, 2014

Off Season: Day 25


A.) Six sets of: Snatch from floor + hang snatch + OHS: 

Set 1: 60%/2+3+2, 
Set 2: 70%/2+2+2, 
Set 3: 80%/2+1+2, 
Set 4-6: 85% - 90%/1+1+2 (Adjust loads based on feel)

B.) Front Squat: 5×5 @ 80% (rest 2 minutes)

C.) Deadlift (Banded): 7 x 3 @ 40% (Rest exactly 45 sec between sets)

-Use band that allow for FAST Deadlift. 



D.) 5 Rounds for time(s):

250m row
5 Power Snatch (135/95)
10 TTB
Rest 3 min

Thursday, April 24, 2014

Off Season: Day 24


Today's Read:
Muscle-Ups: To false grip or not?


John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Skill work:

4×8 false grip pull-ups while in hollow position- rest 60 seconds. 
Use a band for assistance if needed. Pulls should be explosive.

B.) MetCon:
Get outside and drag a sled for 30-45 minutes.

C.) Mobility and Maintenance
Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Wednesday, April 23, 2014

Off Season: Day 23


A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 
Set 2: 2+1+1 @ 70%
Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 
BUT do not do these touch and go

C.)
Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)
20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)
2.) EMOM X 4 min: 2-3 rope climbs

Tuesday, April 22, 2014

Off Season: Day 22


A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts


B.) Every minute, on the minute for 10 minutes,

Squat Clean x 1  at 85%

C.) MetCon:

3 Rounds

20 Wall Ball (20/14)
1 Min Airdyne (sub rower)

Rest 1 Min

3 Rounds

5 Bar Muscle Up (sub 10 c2b/10 ring dips)
1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

5 Power Snatch (135/95)
1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

10 Burpees
30 Double Unders

Monday, April 21, 2014

Off Season: Day 21


A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS 
10 Band Pull Aparts


B.) Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

C.) Two sets for time(s):

Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

D.) Back Squat @ 30X0 (Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Saturday, April 19, 2014

Off Season: Day 20


A.) Row

8 x 500m (1 minute rest between efforts)

- stay consistent

B.) MetCon: 5 Rounds for time of,

10 Deadlifts (275/185)
20 Push-Ups
40 Double Unders

- Rest 10-15 minutes -

C.) Benchmark: For time,

100 DB Snatches (70/50)

- You do not need to alternate, but must distribute 50 between each arm

Friday, April 18, 2014

Off Season: Day 19


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.) Snatch Technique from the High Hang

Use no more than 75% of 1 RM while working this technique. Focus on hitting the hip and landing in a solid position. Stick that position for a second before standing up. No set # of reps, just get some good work in.

C.) Bench Press @ 30X0 
(
Rest exactly 2 minutes between sets.) 

Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%


C.) Three sets of: 

Handstand Pushup x 8-10 reps
Rest 30 seconds
DB One Arm Row x 10-12 reps
Rest 60 seconds


D.) Five Rounds (Quality)

20 Ring Dips 
20 GHD Sit-Ups

Thursday, April 17, 2014

Off Season: Day 18


GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) MetCon (Partner)

5 Rounds (Alternating):

20 Calorie Row
20 Burpees
30 Double Unders

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Wednesday, April 16, 2014

Off Season: Day 17


A.) Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets

B.) Four sets of: Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

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

275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

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

10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Tuesday, April 15, 2014

Off Season: Day 16


A.) Three sets not for time of:


Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD







Monday, April 14, 2014

Off Season: Day 15


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.) Back Squat @ 30X0 (5-3-1-3-3-2-7-7-7-7)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

B.) Every minute, on the minute, for 20 minutes:

Snatch x 1 rep @ 85-90%

C.) For 30 minutes, rotate through the following 3 stations on the minute:

Minute 1: Calorie Row (15/12)
Minute 2: Power Clean (165/115) x 5 reps
Minute 3: Chest-to-Bar Pull-Ups x 6-10 reps

You’ll hit each of these stations 10 times.

Sunday, April 13, 2014

Off Season: Day 14 (Rest Day)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class with Chloe Costigan at Steel Caliber Crossfit.

Learn More Here: 


Rest day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Saturday, April 12, 2014

Off Season: Day 13 (Testing Week, Day 4)


A.) For time:

20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (70/53)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (70/53)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B.) Mobility and easy stretching.

Friday, April 11, 2014

Off Season: Day 12 (Testing Week, Day 3)


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.) Take 15-20 minutes, not more, to establish a 1-RM Snatch.

B.) Take 15-20 minutes, not more, to establish a 1-RM Clean & Jerk.

C.) "Squatting Elizabeth"

21-15-9
Squat Cleans (135/95)
Ring Dips 

D.) Goat Work

Thursday, April 10, 2014

Off Season: Day 11 (Recovery)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Row 

7 Rounds:

600m Row
90s rest*
*During rest, do 12 GHD Sit-ups*

B.) Skill

Work on muscle-up progressions
Efficiency Tips: Muscle-Ups (Chris Spealler)

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Wednesday, April 9, 2014

Off Season: Day 10 (Testing Week Day, 2)


A.) For max reps/time of:

L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar 

B.) In eight sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

- Rest 60-100 seconds between sets 1-4,
- Rest 3-4 minutes between attempts over 85%.
- Leave the weights on the bar when you finish, you’ll come back to this.

C.) Two sets for max reps of:

60 seconds of Muscle-Ups
Rest exactly 60 seconds 

D.) Back Squat x Max reps @ 85% of today’s 1-RM

- Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

E.) For time:

Row 1000 Meters
20 Shoulder to Overhead (135/95)
30 Squat Cleans (135/95)
40 Burpees Over the Barbell (
Lateral jump over is fine, but must be two foot jump and two foot land)

Tuesday, April 8, 2014

Off Season: Day 9 (Testing Week Begins)


A.) For Max Reps:

3 Minutes of Double-Unders

B.) In eight sets or fewer, build to a 1-RM Bench Press

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

Rest 60-100 seconds between sets 1-4, 
Rest 3-4 minutes between attempts over 85%.

C.) Eight sets for max meters of:

30 seconds max effort row sprint
Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

This is a testing week. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor. Be patient and you will understand why we test and adjust fire appropriately.