After researching the results of our current programming and looking at our long-term plans, we and are taking the programming in a different direction to better fit the needs of everyone.

A common goal of each of the athletes was to get stronger and better at the Olympic lifts while still keeping up conditioning.  We’ll be going to a 5 days on 2 days off workout schedule since the bulk of athletes workout during the week and take the weekends to rest.  We’ll have daily olyimpic lifting work, 2 days with strength work and daily CrossFit-styled metcons.

We ask if you are following this programming, please post replies in the daily posts with your results.  This will help us track results and see when and what we may need to alter to provide you the best possible training program.  Now, get to work! 🙂

Olympic Lifting Work:

Halt Snatch 5×1

video courtesy of Jake Pudenz

Start the snatch as you normally would, then pause at a hang (above knee) for a 3 count.
Work to a heavy (not max) single for the day.  No misses!

Strength:

A) Back Squat 4×5 rest 60 sec

-heavy but not maximal sets of 5
-make sure you are going below parallel
-no pause at the top or bottom

B) Box Jumps 30/24 4×5 rest 60 sec

*A and B work is done as supersets.  For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 Box Jumps then rest 60 seconds and repeat until all sets are complete.

WOD:

5 Rounds for time of:
200m Run
7 Strict Pullups
10 Push Press 95/65

For the strict pullups, remember, no kipping, wiggling, kicking, etc…  For the rep to count you must go from a dead hang to chin above.  IF you are not able to do this, make sure you scale correctly.

Don’t forget our Fit-2-Fight Throwdown/Benefit for needy families.  It goes down December 12th at the Luke Commissary.  Stop by the Warrior PT Center for more info!

Strength:

15 min est Snatch 1RM

15 min est Clean and Jerk 1RM

http://www.youtube.com/watch?v=7rZV5P3cAa4

http://www.youtube.com/watch?v=Bc-0lFV1KWQ

Videos courtesy of The US Olympic Weightlifting Team

Warm up good, and go by feel on increasing your weight.  You should be at singles by the 5-6 minute mark, giving you 9-10 minutes to get a good 1RM up.  Once you finish the Snatch, take no more than 5 minutes to set up on the Clean & Jerk.

WOD:

For Time:

25 Pull-ups
50 Deadlifts 135/95
50 Push-ups
50 Box jumps 24/20
50 GHD Sit-ups
50 KB Ground to Overhead (alternating arms) 53/35
25 Pull-ups

pic courtesy of chibird.com

Does this describe any of you after Thanksgiving?  C’mon, be honest 🙂 

Not to worry.  Getting over to the Warrior PT Center (the Tent) and doing the below work will make you feel better,…or lighter…maybe… 🙂

Strength:

12 min to establish a 1RM Power Clean

video courtesy of Rogue Fitness

Remember, when landing in the Power Clean, keep hips back (you’re landing in a partial squat, so where do the hips go when you initiate a squat?).  Don’t land with hips forward (will look like a funky limbo attempt)

WOD:

5 Rounds For Time
25 Double Unders
5 Power Cleans 135/95
25 Double Unders
5 Shoulder to Overhead 135/95

pic courtesy of CrossFit 623.

For those wanting to get some practice in prior to the 2015 CrossFit Open, what better way than competing in local throwdowns?  CrossFit 623 will be holding their Westside Brawl on January 17th, 2015.  Click on the picture to get details.  There are RX and Scaled divisions for both individuals and co-ed teams.  What better way to say “JSCF is here!” than to have a great showing at the event?  Who’s with me?

CAN!

Strength:

15 min to establish 1RM Front Squat

Video courtesy of CrossFit City Line.  Prior to your Front Squats, give this mobility piece a try.  Very easy to do and works wonders for your front rack positioning.  A good rack can make or break your Front Squat!

WOD:

12 min AMRAP:

3 Med Ball Cleans 20/14

3 Wall Balls 20/14

6 Med Ball Cleans

6 Wall Balls

9 Med Ball Cleans

9 Wall Balls

etc…until time expires

Score is total reps.

Concentrate on full range of motion on these movements.  On the WB, get crease of the hip below the knee at the bottom.  When launching the ball, men, hit the 10′ line, ladies, hit the 9′ line.  On MBC, when extending up, do NOT reverse curl the ball.  Jump, shrug, drop underneath.  And, again, at the bottom, crease of the hip below the knee. Continue reading →

Strength:

15 min to establish a 1RM Power Snatch.

video courtesy of Rogue Fitness

This should be done with the best possible form.  You should catch with you feet in the same position as if you were going to catch it in a squat.  Anything above parallel is considered a Power Snatch.  The reason you miss a weight should be because you caught it in a full squat.

WOD:

5 Rounds for time of:

5 Snatches 95/65

25 Lateral Jumps (over bar)

*Rest 1 minute between rounds

Score = Total work time

Strength:

CrossFit Total
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
The first attempt at your 1RM should be a weight you know you can do for a heavy set of 3. The second attempt should be a weight you know without a doubt you can do for a single. The third attempt is the weight you want to do based on how well you did with the previous two attempts.

WOD:
For time
500m Row
25 Burpees
400m Row
20 Burpees
300m Row
15 Burpees
200m Row
10 Burpees
100m Row
5 Burpees

We are a little over a week from the start of the Open Prep program.  Next week we will be testing 1RM.  Check our Facebook page or here to see what the test is for that day along with the WOD.

Record your weights.  You can even post results to comments here or on Facebook.

Have a great weekend!

See ya Monday ready to work.