Big shout out to Coach Ed who is now running Iceman CrossFit up in Eielson AFB, Alaska.  Look forward to seeing great things up there!

S/S/S:

Back Squats

5×5

Increase weight ea set

This starts out new cycle of movements.  Remember, your goal is to increase weight every set and successfully get all reps.  Do not sacrifice form for weight.  At the same time, don’t sandbag.

WOD:

5 Rounds:

10 Pistols

10 Pullups

Scaling Options:

Pistols – Banded or arm assist or 3x air squats

Pull-ups – Ring rows

X-tra:

3X12 Superset of:

Glute Ham Raise

GHD Sit Up

Video courtesy of Rogue Fitness.  Most everyone is familiar with how to do a GHD sit up, but in case you are not familiar with the Glute Ham Raise, here it is.

Super Squat Hip Sequence – go through twice

Video courtesy of Mobility WOD.  You’re going to see this during the warm up today, but want you to do afterwards as well.

S/S/S:

Behind The Neck Push Press

5×5

Increase weight ea set

Compare to 2Nov

WOD:

5 Rounds…On a 2 min Clock…perform

10 Thrusters 115/75

Remaining time…as many Double Unders as possible

Score = Total Number of DU’s

1 Min rest between rounds

Scaling Options:

Thrusters – 95/65. 85/55 75/45

No scale for DUs (if you don’t have them, consider this practice time)

Why?  Because the programmer is a meanie….just kidding…well, maybe not totally…..  But seriously, the reason there will be no scale for DUs today is we want EVERYONE to work the double under SKILL.  Doing Single Unders will not improve your double unders.  It will help you get good body control…for single unders.  But if we don’t give you practice in the movement of Double unders, how will you improve?….I have a feeling we will see a lot of first time Double Unders.

X-tra:

10 Min Muscle Up work.

If unable to do a MU, work progressions. If able to do kipping, work strict. If able to do strict, work on unbroken reps

Banded shoulder distraction – 3 min per side

S/S/S:

Turkish Get-ups

4×2 increasing weight as comfortable

Video courtesy of Technique WOD.

WOD:

3 Rounds, NOT for Time:

10 air squats w/10 sec pause at bottom

5 push ups w/5 sec negative

3 Strict pull ups w/5 sec negative

Point of this WOD is mechanics of the movement and tight core during the hold/negative portions

Scaling Options:

Air Squat – to range of motion

Push ups – off a bench or box

Pull ups – jumping w/slow negative

X-tra:

Tabata roll out – whole body

S/S/S:

Deadlift

5×5

Increase weight ea set

Compare to 28Oct

Picture courtesy of CrossFit Mildenhall.  When you deadlift, which form is more like yours?  If you are more like the one on the left, don’t fret.  We will help correct this during movement prep.  Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.

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

WOD:

2 Rounds For Time

30 Wall Ball(20/14)

30 Burpee Kipping pull-ups

800m Run

Video courtesy of Chris Butler.  Demonstration of burpee to kipping pull up/

Scaling Options:

-WB – 14/12

-Burpee PullUps -Burpee Jumping Pull up

-If no run, 1K Row per round

X-tra:

Reverse hypers

4×12

Perfect form on each rep

Increase weight ea set as well

Hang from Pull up bar for total of 2 min.

Every time you drop, the clock stops.  It starts back up when you are back on the bar.

S/S/S:

15 min to set Snatch 1RM

15 min to set 1RM Clean & Jerk

Compare to 20Oct

This is a test to see how your mechanics are working. Goal is getting the best 1RM with perfect form. If you sacrifice form to get more weight, you’re missing the point.  But to give you an idea of what great mechanics honed over years of training are capable of…

Videos courtesy of HookGrip.  Wu Jingbiao (56) – with a 139kg (305.8 pound) Snatch for a World Record.  Yes, it’s damn-near 3x his bodyweight. And…

Alexey Lovchev (105+) – 264kg (580.8 pound) Clean and Jerk Breaking a 10 year old World Record

Now, who’s ready to lift?!

WOD:

For Time:

Run 1 mile*

*Every minute, stop and do 10 Air Squats

Scaling Options:

If you can’t run – Row 1600m

Every 2 minutes, stop and do 20 Air Squats

X-tra:

Snatch Balance

3,3,2,2,1,1

Increase weight each round, but hit each rep perfect. If form goes south, decrease weight

Banded hamstring stretch – 2 min per side

Video courtesy of Technique WOD

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 3^rd 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

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:

“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.

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

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

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

pic 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