2015-11-30

Today begins a re-test of our current cycle of movements’ 5X5.  If you have done all the reps schemes leading up to this week, you should see a jump in your final 5X5 weight.  Also, this week will be a mechanics test for our Snatch and Clean & Jerk.  Let’s get some lifting going!

 

S/S/S:

Overhead Squat

5×5

 

Increase weight ea set

Compare to 26Oct

Video courtesy of CrossFit HQ.  If you have hit all days on this cycle, you should see a good jump in your 5X5 numbers. Aim to start your first working set with roughly the weight you used for your 3rd working set last time around.

 

WOD:

Front Squat/Box Jump Over Infinity Ladder

15min AMRAP:

Front Squat (185/135)  For reps of  1,3,5,7,9,11…..

Box Jump Overs (24/20) For Reps of 2,4,6,8,10….

 

So the order is 1 Front Squat, 2 Box Jump overs, 3 FS, 4 Box Jump overs…so on and so forth

 

Scaling Options:

Front Squats – shoot for 75% of 1RM

Box Jump Overs – 20/16

 

X-tra:

Kipping Handstand Push Up work for 10 min

Goal – cycle as many unbroken reps as possible per set. Rest as needed between tries.

 

Pigeon Pose – 2x 1 min per side. Rotate leg every minute

2015-11-27

Don’t forget, the gym is on holiday hours Friday, so there isn’t a scheduled class.  But if you plan on going in, post here or on the Facebook page to let other know so maybe you all can WOD together.  We all could use some time working off the Thanksgiving food!

 

S/S/S:

Behind The Neck Push Press

 

10,9,8,7,6

 

Increase weight ea set

Go to the pain cave in these sets, especially the first couple. Yes, the reps are long, but manageable.

 

WOD:

post thanksgiving

“12 Days of Thankfulness”

1 – 100m Run

2 Chin ups

3 Thrusters 95/65

4 Burpee box jumps 24/20

5 Handstand Push Ups

6 Pull Ups

7 Kettlebell Swings 53#/35#

8 1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35

9 Toe2Bars

10 Walking KB lunges 53/35

11 Dips

12 Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 100M run, then 2 chin ups, 100m run, then 3 thrusters, 2 chin ups, 100m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 100m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 100m run

 

30min time cap

 

Score is time or highest round completed

 

Scaling Options:

100m run: 125m row

Thrusters: 65/45; 45/25

HSPU: Do one of the following…

AbMat(s) under head;

pike using box

heavy DB shoulder press

KB: 35/25; 25/15

TTB: Knee2Elbow, or laying Toe2Bar

 

X-tra:

Pick two tight areas and spend at least ten minutes total on mobility work on those locations.

2015-11-25

S/S/S:

3 Position Snatch (hang, right above knee, floor)

5×1

 

As Heavy As Possible

So, just as it says, go as heavy as possible per lift. Find a manageable weight for your first attempt, then jump up from there

 

WOD:

CrossFit Open WOD 11.4

10min AMRAP:

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle Ups

 

Video courtesy of CrossFit Games.  Flashback to the 2011 CrossFit Open.  This WOD was fun.  Also, below is a little tip on bar facing burpees…

Video courtesy of Andre Ager.  The ol’ “Ager Bomb” has a great strategy for the bar facing burpees (at the 2:13 mark).  Give it a shot!

 

Scaling Options:

OHS 95/55 (or 80% of your 1RM OHS)

Muscle Ups: 10 Chest2Bar Pullups + 10 Dips

 

X-tra:

Snatch High Pull

5×3

Increase weight each round

2015-11-24

S/S/S:

Deadlift

 

10, 9, 8, 7, 6

 

Increase weight ea set

Go to the pain cave in these sets, especially the first couple. Yes, the reps are long, but manageable

 

WOD:

For Time:

5k Row

 

Pace is your friend here. If you come out of the gates too fast, then you’ll be out of energy before you hit 2K, but if you come out too slow, this could easily turn into a 30+ minute WOD. Find that manageable pace. Normally, shoot for a 2 min 500m pace. If it feel too easy by the time you hit 1K, increase your pace. Goal should be sub-25 min

 

Scaling Options:

Row 3K

 

X-tra:

Reverse hyperextensions

3X:

15 half reps

15 full reps

2015-11-23

S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)*

5×1

*Only one Jerk per cycle

 

As Heavy As Possible

Just as it says, go as heavy as possible per lift. Find a manageable weight for your first attempt, then jump up from there

 

WOD:

“Randy”

For Time:

75 Power Snatch 75/45

 

Randypic courtesy of CrossFit HQ.

 

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

REMEMBER:  Although we want intensity, if weight needs to be lowered to keep proper form, do so.  Doing bad form on numerous reps just to say you went RX’d is about as smart as banging your head into a wall.  Both will land you on the injured list.  Injured = no workout = sad face = not getting fitter = frustration

 

Scaling Options:

Decrease to a manageable load

 

 

 

X-tra:

Strict HSPU work for 10 min

Goal – perfect form and as many unbroken as possible

Pigeon Pose – 2x 1 min per side. Rotate leg every minute

2015-11-20

S/S/S:

Overhead Squat

 

10,9,8,7,6

 

Increase weight ea set

The long rep cycle! Go to the pain cave in these sets, especially the first couple.  Yes, the reps are long, but manageable.

 

WOD:

Death By 10 Meters

Minute 1 – run 10 meters

minute 2 – run 10 meters, turn around, run 10 meters, etc…

Add another 10M sprint every minute until all are dead…

 

10M is roughly 30′, so just mark lines at the start and at 30′.  This will be your working area.

 

Scaling options:

Rowing death by 20M. Add 30M every minute

 

(Ex, min 1 – 30 M, min 2 – 60M, min 3 – 90M, etc…)

 

X-tra:

Use a buddy and…

 

Roll out Achilles with bar bell for 2×2 min

Roll out calves with bar for 2×2 min

Roll out hamstrings with bar for 2×2 min

2015-11-19

Mobility:

Defranco “Simple 6

  1. Foam Rolling of the Thoracic Spine

  2. Foam Rolling of the teres minor, infraspinatus area

  3. Sleeper Stretch /Shoulder Capsule Stretch

  4. Band Pec Stretch

  5. Lat Stretch

  6. Band Dislocations

Video courtesy of DeFranco’s Gym.

 

WOD:

100 Double Unders

4 rounds of Cindy

75 Double unders

3 rounds of Cindy

50 Double unders

2 rounds of Cindy

25 Double unders

1 rounds of Cindy

 

Note: 1 Round of “Cindy” = 5 Pull ups, 10 Push ups, and 15 Air Squats.

 

Scaling options:

DU – 2:1 SU ratio

Pull Ups – Ring Rows

Push Ups – on bench or box

Air Squats – to range of motion.

If movements are good, but reps too high, scale to 3/7/10 of the movements(3 pull-ups, 7 push-ups,10 AS)

 

X-tra:

Heel cord mash x 3 min per

Extra mobility

2015-11-18

S/S/S:

Behind The Neck Push Press

5×3

 

Increase weight ea set

With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

EMOM for 14:

Odd – 10 Cal Row

Even – 8 Alternating pistols

 

Scaling options:

Row – cut to 8 cals

Pistols – banded

Video courtesy of Warrior Strength and Conditioning.  For scaling pistols, this is the option we will use.

 

X-tra:

3 sets of:

800m run

Rest 5-6 min between attempts

2015-11-17

S/S/S:

3 Positon Snatch(hang, right above knee, floor)

 

3X75%, 3×80%, 2×85%

 

Based on 1RM set 20Oct

The reps increased per set since 9Nov.  Would prefer you hold onto the bar through the whole set, but if you have to drop the bar, do it between cycles (Do one cycle of hang, above the knee, and from floor snatching, drop the bar, shake it out and get ready to go for rep 2)

WOD:

21-15-9 pull-ups*

*In between each round run 200m

 

1 min Rest, then….

 

21-15-9 Kettle Bell Swings* 53/35

*In between each round suitcase carry KB for 50yd(25 down and back)

 

Score = total time minus 1 min. At the 25yd turnaround point of the suitcase walk, move KB to other hand.

 

Video courtesy of Kevin Carr.  With a suitcase walk, keep torso upright.  Don’t let your body overly lean to the side with the weight, but also, don’t overly lean to the opposite side.  Keep core tight and stay as centered as possible.

 

Scaling Options:

Pull Ups – Jumping Pull ups

Run-250M Row

KB – 35/25

 

X-tra:

Snatch Deadlift w 5 sec pause @ knee – Use heaviest weight from Snatch work today. 3×5

Reverse Hyperextensions 4×20

 

2015-11-16

sicest of the southwest 2015Looking for a fun event to compete in?  Register for SICFIT’s “SICest of the Southwest 4”  It goes down Dec 5th in Scottsdale.  Click the pic for more info.

S/S/S:

Deadlift

 

5×3

 

Increase weight ea set

With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

 

WOD:

For Time:

Round 1:

5-4-3-2-1 of

C&J (175/125)

Box jump 30/24

 

Round 2:

5-4-3-2-1

C&J (155/105)

Box jump 30/24

 

Round 3:

5-4-3-2-1

C&J (135/95)

Box jump 30/24

3 Separate “5!” WODs all rolled into one, but with descending C&J weight. Have weights pre-staged to strip easily.

 

Scaling Options:

Start at 75% of 1RM C&J –  drop down 10% ea round

BJ – 24/20

 

X-tra:

Every minute, on the minute, for 15 minutes:

Minute 1 – 2-6 Unbroken Muscle-Ups

Minute 2 – 15-20 Yd Handstand Walk

Minute 3 – 45 second HS Hold

On HS Walks, if you can’t do 15-20 yds, go 15-20 feet. For the hold, try going freestanding. If you can’t do that, go against a wall.