pic courtesy of South Tahoe CrossFit
2014-12-05
Olympic Lifting Work:
Snatch
5×1
-Work to a heavy single for the day.
-No misses!
Video courtesy of CrossFit®
WOD:
2014 CrossFit Worldwide Open Workout 14.2
Video courtesy of CrossFit®
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Add 2 reps to each set every time you move to the next 3 minute round. Go until you cannot finish the needed reps in the 3 minute time period. Once you get to that point, you are done. Ex. I get two rounds of 10 OHS and 10 C2B pull ups done in 2 minute. I rest for the last minute. At the 3 min mark, I start my two sets of 12 OHS and 12 C2B Pull ups. I finish at the 5:30 mark. I rest until the 6:00 mark, then begin my 2 sets of 14 OHS and C2B Pull Ups. At the 9 minute mark, I am on rep 7 of my second round of 14 C2B pull Ups, so I am done. My total score will be 137 reps (2 rnds of 10 reps ea, 2 rnds of 12 reps ea, 1 rnd of 14 reps ea, plus 14 OHS, and 7 C2B Pull Ups)
Post results to Comments
2014-12-04
pic courtesy of SICFIT
Looking for something to do this Saturday? Come out to SICFIT Scottsdale for SICEST of the Southwest 3. This competition will be similar to the NPGL’s Grid Races. Get to know the local Fitness Community! Click on the above picture for more info.
Olympic Lifting Work:
Power Clean
1) 3 sets of 5 to establish a 5RM
2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1
Strength:
Front Squat
A) 4×5 Work to 5RM
B) 5×30 sec Max Reps Ring Dips
*A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds. Repeat until all sets are complete.
WOD:
2 Min Max Calorie Row
1 Min Rest
2 Min One Arm (L) Dumbell Thruster 35/20
1 Min Rest
2 Min One Arm (R) Dumbell Thruster 35/20
1 Min Rest
2 Min Max Double Unders
Score = Total Reps + Total Cals
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Video courtesy of Team CrossFit.
Big thing on the Dumbbell Thruster is maintaining balance through the move. Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized. See? Ab work without sit ups! 🙂
2014-12-03
Olympic Lifting Work:
Power Snatch
1) 3 sets of 5 to establish a unbroken 5RM
-Rest as needed
-Make sure your feet aren’t landing wider than your squat stance
2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1
video courtesy of FitBird
Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers. There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension. Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around. Make each rep perfect and you’ll have the extra energy to keep going.
WOD:
12 Min AMRAP:
20 Double Unders
20 Walking Lunges
20 Box Jumps 24/20
Post results to Comments
video courtesy of CrossFit Park City
One of the best explanations for figuring out double unders from multi-Games competitor, Chris Spealler
2014-12-02
Olympic Lifting Work:
Halt Clean + Jerk (3 count pause at hang)
5×1 Work to a heavy single
Don’t cheat the hip extension. Open up all the way–then speed under the bar. Again no misses!
Video courtesy of Catalyst Athletics
WOD:
For Time:
20 Wall Balls (20/14)
20 Handstand Push Ups (HSPU)
200M Run
40 Wall Balls
40 HSPUs
400M Run
Post results to Comments
2014-12-01
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.
2014-11-29
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
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
2014-11-27
The Warrior PT Center (the tent) will be closed today and will only be open from 0900-1700 on Friday (back to normal Saturday).
That said, take today and have some fun with your friends and family before indulging in Thanksgiving treats…turkey, mashed potatoes, stuffing (dressing for you southerners), corn, cranberry sauce (the one that makes the “plop” when it slides out of the can), gravy, ham, rolls, pecan pie, pumpkin pie with an obscene amount of whipped cream….ok I’ll stop. Just get outdoors and enjoy this great AZ weather and stay active, make some great memories, and be ready to hit it hard Friday!
2014-11-28
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
2014-11-26
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
