Friday, August 29, 2014

We have had a very strenuous week of training. I'd like to wish Ron Dardar and Alex Brewer good luck in the Battle of the Fittest this Saturday. I am positive that you will make Power CrossFit proud! With that being said, I'd like to congratulate the other badasses who showed up and killed WODs all week! For those of you who need an active recovery day I have managed to copy and paste the following advice ;-) 

Jumping on a rower and doing a slow-paced 2k row will elevate your heart rate moderately, while still calling on your whole body to do the low intensity work. The blood circulation, relaxed environment and the fact fact that you’re engaging your entire body is something that your body will revel in during this active recovery workout. If you come off the rower and you feel great, then you’ve done it right.

Foam Rolling is known as Self -Myofascial Release (SMR), foam rolling is one such activity where you make use of a foam roller, lacrosse balls, and other items to massage your muscles. It helps by improving blood circulation, stretches tendons and muscles, alleviates stiffness and tension, helps break down lactic acid and can even help improve spinal alignment. The goal is to target areas which are stiff and sore from training and to roll them out for 30-plus seconds per muscle group. Spending 10-15 minutes a day, even on training days, foam rolling will help in many ways and you’ll reap the benefits.

Working on your mobility is possibly one of the most neglected areas for athletes. Mobility work is generally light, low-intensity and stimulates the body to allow a better range of motion through our joints and muscles. Read Becoming a Supple Leopard to get an idea of why mobility work is key to active recovery and being a much better athlete.

There will be another option for tomorrow as well. Laurie LaRose and I like to call it "Plan B"! 

1.) Stength:

a.) back squat

b.) bench press

2.) WOD

Pick a WOD that you missed during the week and do it! 

Thursday, August 28, 2014

1.) GYMSTRONG:

-3x6 strict handstand push up shoulder tap right and left. 

(Scaled-Pike with feet on a box)

-3x60 sec weighted plank

-3x20 Second support L hold low rings (scale hanging L on bar)

- 20 (6 second) push ups

2.) WOD 

AMRAP IN 20 minutes:

5 HSPUS

10 wallball sit ups (20/14)

20 Reverse lunges (35/25)

30 Double unders 

Cashout: kneeling box jumps

Build speed and power in the “second pull” of your O-lifts, 

(aka, finish with an open hip) by working kneeling box jumps…

Wednesday, 27, 2014

1.) Strength:

a.) Front squats:

2x5

1x5

1x3

1x2

3x5

b.) Power cleans:

2x5

1x5

1x3

1x2

5x3

2.) WOD

"Bradley"

10 Rounds For Time of:

100 Meter Sprint

10 Pull-Ups

100 Meter Sprint

10 Burpees

30 Sec Rest

Tuesday, August 26, 2014

1.) SKILL:

Monkey complex x 5

Strict pull up

hip touch right and left

strict toes to bar

hip touch right and left

chest to bar hip touch right and left

toes to ceiling 

hip touch right and left. 

2.) Strength: snatch 

a.) 5 sets of 1 Snatch Pull at 1RM Snatch weight 

b.) 5 sets of 2 Snatch Deads at 1RM Snatch weight 

c.) 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight 

3.)WOD 

Run 1 mile 

50 Wall Balls (20/14)

40 Box jumps (24/20")

30 Burpees

20 Power Snatches, 95/65

Monday, August 25, 2014

1.)Row

500m easy

500m hard

500m easy

500m hard

This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

2.) Strength:

a.) squat 

b.) bench

3.)  Barbell Benchmark

Bear Complex:

a.) Work up to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)

b.) 20 Bear Complex’s for time –  use 80% of the load that you successfully got in “a"

200 m run after 5 Bear Complex (4 total runs) 

Friday, August 22, 2014

1.) Strength:

a.)Back squat

b.) press

c.) weighted pull-ups 

2.) WOD

3 rounds for time:

200m farmers carry (35/25) 

20 GHD sit-ups 

10 ground to overhead 

Adv: 155/105

Int: 135/95

Beg: weight with perfect form

Thursday, August 21, 2014

1.) Gymstrong 

3x7 rope pull ups

Adv no legs, climb as you go

Beg and int. legs or jumping

high jump to the rope leg less descent. 7x

Adv jump high hold legs high

Int start from a stand 

Beginner practice holding the rope pull up 

T2b

-10 from an L 

(Beginner L hold) 

-10 kipping t2b

(Beginner k2e)

-10 toes to ceiling

(Adv on the bar) 

(Beginner on the ground)

1 minute holds 

-Wall walk to wall facing handstand

-Long hollow plank with feet on a box 

-superman arms in front hiding ears

2.) WOD

"Mary"

20 minute amrap

5 hspus

10 pistols

15 pull ups

Wednesday, August 20, 2014

1.) Strength:

a.) Front squat

b.) Bench press

c.) Find 1RM jerk

2.) WOD

2 rounds for time:

20 deadlifts 

Rest 1 minute

20 sumo deadlifts 

Rest 1 min

20 straight leg deadlifts 

Rest one min

20 kb swings 

Rest 1 min

ADV: 185/135 - 

INT: 135/95 - 

BEG: perfect form - 

Tuesday, August 19, 2014

1.)Gymstrong:

C/O Crossfit level 1 trainers

Kip (tap) swings

a.) ADV- Hollow-Arch-Pike 3x5

(Advanced should push the bar down at the pike and hop and never bend the arms.) 

INT- Hollow-Arch-Pike

(Intermediate push the bar down at the pike lifting the shoulders up, try to feel weightless.)

BEG- Hollow-Arch-Freeze 3x5

b.) 25 GHD sit ups

c.) 25 hip extensions

2.) Touch and Go for max reps of your squat clean.

40% of 1RM

60% of 1RM

80% of 1RM

3.)WOD

4 rounds for time: 

Run 400

10 thrusters 

10 ring push-ups 

20 Double unders 

Adv: 135/95

Int:95/65

Beg: perfect form

Monday, August 18, 2014

1.) Strength:

a.) Back squat

b.) military press

c.) snatch pulls

2.) WOD

3 rds for time with a running clock:

 4 MINUTE AMRAP OF: 

3 power snatches (95/65lbs)

6 box jump overs (24/20")

Rest 1 minute

3.) Cashout:

3xME Glute ham raises

Friday, August 15, 2014

Strength:

Squat 3x5

Bench 3x5 

Good mornings HAP

Ring pull ups 2x8

Skill:tuck-open- push-up 

Pike-hold-hspu

Wheel barrel-hold back and forth then push-up 

WOD 

AMRAP in 15

3 wall climbs

10 abmat sit ups

14 OH walking lunges (35/25#)

 

Thursday, August 14, 2014

1.)Skill of the month: pull up

a.) chin swings 3 sets

Adv-front lever to pull up

Int-move as far away from the bar that you can successfully return to the chin up 

Beg-small swings while holding chin up.

b.) Skill of the day: T2B

-1 set L hold to t2b

-1 set off plyo box come back slow after t2b

- 1 set Kipping t2b 

- 1 set rings swing up to pike to toes to ceiling

2.) Take 15 minutes work on the Three Position Squat Clean

The three positions are working from the top down:

1 – High Hang (Pockets)

2 – From the Knee

3 – The Floor

(Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession.) 

 

3.) WOD

21-15-9

Row for calories

DB squat cleans (35/25)

KB swings (1.5/1pd)

Burpees 

"Nothing builds self-esteem and self-confidence like accomplishment.” – Thomas Carlyle

Wednesday, August 13, 2014

Warm up:

Row 1000 or run 900

Shoulder Rom

Toe kicks 

Elbow to ground lunges across

Samson stretch back 

Sit ups 

Duck walk

50 double unders or 250 regular jumps  

GYMSTRONG SKILL OF THE MONTH: pull-up 

Chin up hold with max weight. 

1/2 way up hold for 5 seconds 

negatives hold for 5 seconds (lower from chin up)

balance weight between knees.

1.) Strength: 

Front squat 3x5

Military press 5x3

Deadlift 1x5

2.) WOD

30-25-20-15-10-5 (bw)

15x Box jumps(24/20")

*Scale weight appropriately*

August 12, 2014

Gymstrong is a program developed by Kevin Anderson owner and head trainer at Unlimited Gymnastics in Thibodaux. Kevin has put together some very valuable gymnastics skills that will add to our CrossFit program. Thanks Kevin!

Starting today we will have a skill of the month. Yes, we are 12 days into the month so you better work hard over the next two weeks. Grrrrr

Warm up

ROW 1,000 m

Shoulder ROM

VTW

Sit ups 

Push ups 

40 double unders 

Flexibility - 

   - pike stretch

   - cat stretch

   - seal stretch 

1.) GYMSTRONG

a.) Skill of the month: PULL-UP 

ADV- 3 x ME  L pull-ups (for reps)

INT- 3 x ME L hold from bar (for time) 

BEG- 3 x ME L sit or K2C hold on GHD machine (for time)

b.) Skill for the day:

L tuck hold and L hold

Practice on parallettes, the bar and low and high rings 3xME of each 

 

c.) Core work:

1 minute hollow hold

1 minute arch on your back

1 min long hollow plank

1 minute superman

2.) WOD

a.) Row

500 meters for time AFAP

Rest 5 minutes then

b.) For time: 

800m Run

21 Unbroken* Strict Press, 115/75

800m Run

18 Unbroken* Strict Press, 115/75

800m Run

15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

Monday, August 11, 2014

1.) Strength:

Back squat 3x5

Bench press 3x5

Pull-ups MEx3

2.) Skills:

ME handstand walk for meters. 

3.) WOD:

"Karabel”

10 RFT of:

3 Power Snatches

15 Wall Balls

Friday, August 8, 2014

1.) Strength:

Back squat 3x5

Military press 5x3

Pull-ups 3xME add weight if possible 

2.) Take 10-15 minutes to work on 

Jerk Complex

Push Jerk + Split Jerk

3.) WOD

For time:

5 rounds of: 

8 Strict TTB

8 DB Thrusters, 35/25

14 DB Walking Lunges, 35/25

CASHOUT: 

20 rounds for time:

250m Row

1 min Rest

Thursday, August 6, 2014

1.) take 10 minutes to work on your GOAT! Make up strength day. 

2.) WOD:

3 rounds 

10 burpee over the box (24/20)

15 wallballs (20/14) 

50 double unders 

Wednesday, August 6, 2014

1.) Strength: 

a.) front squat 3x5

b.) bench press 3x5

c.) power clean 5x3

2.) WOD

 For Time:

500m Row

400m Run

10 Muscle ups (3 pull ups/3 dips)

Rest 3 minutes

500m Row

400m Run

20 dumbbell snatches (HAP)  

Rest 3 minutes

500m Row

400m Run

20 HSPUs

Tuesday, August 5, 2014

1.) Endurance:

Sprints

6x200m run on the 2 minute

run on 2,4,6,8...

2.) Strength:

a.)Pulls

Dead Lift

warm up reps up to 2-rep heavy (80-90%)

b.) 20 Rep Benchmark

20 unbroken Snatches – all reps must be touch and go. No resting in the hang or on the ground, Resting overhead is ok.

*scale appropriately* 

3.) WOD

FOR TIME: 

"Double Grace”

60 Clean and Jerks

Adv:135/95

Int: 115/ 75

Beg: 65/35 

4.) Cashout: 

10 minute moderate Row

Monday, August 4, 2014

*If your strength is stalling talk to your trainer today. Otherwise keep on keeping on. 

1.) Strength:

A.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

B.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

C.) Military press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5RM#

2.) WOD

Alternating EMOM for 20 minutes:

Sprint 100m

10 Burpees 

Cashout: 50 GHD sit-ups