Monthly archive for August 2017

Running is hard enough

1) Gymnastics Skill (10 min):
Bar Muscle-ups Practice
Level 1 – Kipping Technique and or Kipping Pull-ups
Level 2 – C2B
Level 3 – Bar Muscle-up

AMRAP 10 (Easy Pace)
10 Kipping Swings (Level 1, 2, 3)
8 Kipping Pull-ups (Level 1)
6 C2B (Level 2)
3 Bar Muscle-up (Level 3)

Note: Use your progressions from last week and really focus on your kipping technique. Goal is to finish 3 rounds in the 10 minute period.

2) WOD
AMRAP 9
5 Burpee Bar Muscle-up or 10 Burpee Pull-ups
20 Wallballs (20/14)
600 ft Medball Run (3 laps)


3) AP:
4 Rounds
30/25 Cal Bike
500 m Row

Assault Chipper

1) WOD (25 min)
For Time:
Buy in: 30/21 Calorie Assault Bike or 40/28 Cal Row

5 Rounds of 30 Double Unders + 14 DB Snatch (50/35)

30/21 Calorie Assault Bike

5 Rounds of 30 Double Unders + 14 DB Snatch (50/35)

Buy out: 30/21 Calorie Assault Bike or 40/28 Cal Row

Post your times on the whiteboard

2) AP:
5 sets of
5+5 Single Arm Bent over Row (Bench)

Max out!

1) Gymnastics Strength
HSPU (Strict)
Level 1 – Push-up Variation
Level 2 – Dive Bomber or Box HSPU
Level 3 – Strict HSPU (2 mats if required)

30 sec ME Strict HSPU, 30 sec rest (5 Rounds)

Note: Record your reps/set in your journals

2) WOD
AMRAP 15
25 Deadlifts (225/155)
20 C2B
15 Bar Facing Burpees

3) AP:
Accumulate 70 Standing Twists (Plate or KB)

You can run but you can’t hide!

Week 2/8 of the cycle!

1) Olympic Lift Skill
EMOM 10
High-Hang Position
Advanced – 2 Snatch Pulls + 2 Power Snatch
Beginner – 2 Snatch Pulls + 2 Muscle-Snatches

Note: All movements are to be completed from the prescribed position. For the muscle snatch, complete the movement without re-dipping your knees in the catch (Full hip and knee extension). The muscle snatch mainly dependent on the strength and speed of the pull.

2) WOD
AMRAP 10
200*400*600*…ft Run
*= 15+15 One Arm KBS (24/16)

3) AP
5x200ft Heavy Farmers Carry

Double-unders

1) Skill
Double-unders

2) Partner WOD (25 min)
For Time
10 Rounds
20/16 Cal AB
20 Dumbbell Snatch (50/35)
+
10 Rounds
50 Double Unders
10 Synchro Burpees

3) AP:

Row 1000-800-600-400-200

Saturday Class: Double Trouble with Thrusters & Burpees

4-8-12 Thrusters; 95/65
8-16-24 Burpees
20 Pull-ups

3-6-9 Thrusters; 115/85
6-12-18 Burpees
30 Push-Ups

2-4-6 Thrusters; 135/95
4-8-12 Burpees
40 Sit-Ups

1-2-3 Thrusters; 155/105
2-4-6 Burpees
50 Air Squats

*Rx Men’s Weight +20lbs Each Round
*Rx Women’s Weight +20lbs Round 1&2; +10 Round 3&4

Competitors Class: How bad do you want it?

A. Skill Practice
Ring Muscle-up / C2B Practice

B. E2MOM 20
5 Thrusters – 35% of 1RM Clean
5 Ring Muscle-ups

C. WOD
TBA

D. Conditioning
E4MOM 20
500/400m Row
20 Front Rack Walking Lunges (50/35)

Fall 2017 Programming Notes

Fall 2017 Programming Notes

Hello CFW Community!

Below you will find the programming notes for the daily workouts over the next 8 weeks. We will be giving all of you an idea of what specific skills we will be working on in the next few months. We want all of you to understand the purpose of the daily programming to help you mentally prepare yourself before you even get to our gym. Knowing the purpose of each day will help you set your goals for the next few months of the fall programming.

Programming Structure

Monday:

Olympic Lift Skill: We’ve recently just finished an 8-week cycle of cleans mainly focusing on our positions starting from the basic high hang position and down to the floor through various complexes. Monday will still be focused on olympic lifting but instead we will be turning our attention towards the snatch for this 8-week cycle. For the first 4 weeks we will concentrate on our pull and basic hi-hang and hang positions through complexes. After the 4 weeks we will switch gears and focus on the overhead squat instead of the pull. The goal of the cycle will be fine tune and establish your bar path alongside understanding proper overhead positioning in the snatch.

WOD: Every other week expect to see a some type of snatch progression based on olympic lift skill that you worked on earlier. Tag this along with some cardio and you got yourself WOD. The opposing week will be focused more on dumbbell and kettlebell movements in order to strengthen our ability to maintain tension in the midline while performing a dynamic movement (eg. snatch).

AP: Strongman and odd object work

Tuesday:

Gymnastics Strength: As you’ve recently seen this past Tuesday we have worked on our strict handstand pushups. We will continue this trend for 4 weeks to build our upper body pushing strength. Then to complement this cycle we will work on our raw pulling strength with strict pull-ups from weeks 5-8. The goal of Tuesday’s will be focused on strengthening the upper body and learning proper pushing and pulling mechanics. Keep track of your progressions and use a progression best suited for you based on the given progressions listed in daily WOD posting (ie. Level 1,2,3).

WOD: To get that perfect push:pull ratio (ie. “The Pump”), the WODs from weeks 1-4 will have some type of pull-up. Use any style whether it be jumping, kipping, butterfly pull-ups for the workout unless otherwise stated. Weeks 5-8 will then have handstand pushups in the workout and strict pull-ups in the gymnastics strength.

AP: Rotational midline strengthening

Barbell Class – 6:45 PM

Wednesday:

WOD: Wednesday will be the “Classic” CrossFit day, where you will see a variety of workouts such as AMRAPs, Chippers or Hero and Benchmark workouts. Continuing the “Whiteboard Wednesday” trend, we encourage all of you to post your scores whether the workout was scaled or performed rx. We don’t typically stress writing your scores down on the whiteboard on a day to day basis… we do however want your results posted in your own journals for your own reference, accountability, and growth.  Keep in mind we want you all moving safely first, then focusing on intensity after…Although sometimes ‘we just wanna go fast or heavy’ , it’s in our competitive nature.  It’s fun, pushes us to a new level, and tests us in different and great ways when done properly.

AP: Weighted rows (4 weeks), Weighted presses (4 weeks)

Thursday:

Gymnastics Skill: Continuing on with our skill progressions from Thursday we will turn our attention towards muscle-ups for this new cycle. Specifically the first 4 weeks will be focused on bar muscle-ups or our kipping pull-up variations. After becoming a bar muscle-up god, weeks 5-8 will be biased towards ring muscle-ups and learning the dynamics of the rings compared to the bar. Progressions will be listed every Thursday for all skill levels to progress everyone towards a bar or ring muscle-up. Thursdays will be the perfect day for working solely on your kipping mechanics and guiding you towards a kipping pull-up or muscle-up. Even if you have your muscle-up we encourage you to come to our Thursday classes to refine your technique and challenge yourself with different muscle-up complexes every week.

WOD: Muscle-ups will also be included in the WODs every other week to challenge that skill in a different stimulus. Again, if don’t have muscle-ups use the progression you worked on earlier in the skill and apply it to the workout. On the opposing weeks expect to see a midline biased workout, whether that be T2B or holding an L-sit (*Hint*Hint).

AP: Conditioning (AB + Rowing)

Barbell Class – 6:45 PM

Friday:

Strength Skill: Squatting on Fridays will be slightly different than compared to previous weeks where we will work in an extra posterior strengthening exercise to supplement our development with the front squat. Those movements will be romanian deadlifts and reverse back rack lunges. Great tool for building raw leg strength and also strengthening the lower back to support larger loads in the front squat. Fridays you don’t want to miss (Never skip leg day bro) as it will be essential in building strength and learning proper squatting mechanics.

WOD: Intervals, lots of them. These types of workouts will test your ability to recover and continue to output the same consistency of intensity for a given number of rounds. The beauty of these workouts is that after finishing a given interval there will be a rest. Perfect time to activate your rest muscles! All in all, Fridays WODs will be fun and ensure you to be left in a puddle of sweat.

AP: Sagittal plane midline strengthening

 

 

 

 

 

 

 

Saturday:

Class: On a Saturday with the infamous Drill Sergeant Nik, you can expect to sweat.  A good vibe day at the box that could involve a long challenging WOD!  It’s a great combination of hard work and fun that will surely help you go into the weekend and enjoy that cheat meal you deserve!

Competitors Class: The atmosphere in this class is one of its best features and this class is a very easy way to find motivation! During this class expect to see both olympic lifts and a workout or two in a 90 minute time frame. This class is perfect for taking your training to the next level by surrounding yourself with competitors of various skill levels. With that said, being a “competitive exerciser” requires experience . Make classes a priority! Learn the basics first and master them through classes, and then use the competitor’s class to help fine tune your lifts and skills.

Sunday:

WOD & Skill: Sunday partner workouts are a great way to wrap up your training for the week. The workouts are fun and are always tied in with a twist to constantly keep you sweating! Start your Sunday morning off right with a workout to keep you active and energized throughout the rest of day.

There will be a slight changes to the routine for Sundays programming. First off we will take the beginning of the class to work on some simple skills. These skills include learning double-unders and proper rowing mechanics. Lots to learn if you even have double-unders or are an experienced rower. Finally, expect to see alternating WOD styles between individual and partner WODs during this cycle.

AP: Conditioning/Strongman/Skill…

Barbell Class – 9:30 AM

Overall Notes: Overall, our program is designed to be varied to keep your body guessing. Just because it is varied, doesn’t mean we can’t routinely plan some aspects to specifically improve on certain skills with a structured process. With that being said we push for growth and development and so if you have a glaring weakness, work on it… consistently! Weaknesses are simply opportunities for growth and becoming a better/fitter version of yourself. Consistency is key and so come to the Tuesdays classes if you know your upper body needs strengthening or come to the Friday classes if you’re looking to improve your squat strength. To help organise and structure your game plan to reach your goals, you should all TRACK RESULTS, WORKOUTS, and YOUR NUMBERS in a journal if you want to maximise the time you spend at the gym.

 

Coach Yash

Accessory Work

1) Lift + Accessory
3×5 Front Squat – (Medium weight)
3×10 Reverse Back Rack Lunge (5 RS + 5 LS)

 

Note: For the reverse back rack lunges use a light-medium weight to get familiar with the movement. All 10 reps should be completed without racking bar.


2) WOD (15 min)
3 Rounds
60 sec of ME Box Over Jumps (24/20)
30 sec rest
60 sec of ME Wallballs (20/14)
30 sec rest
60 sec of ME AB Cal
60 sec rest

Post your total score on the whiteboard

3) AP:
3 Rounds
15 Hollow Rocks
30 sec L-sit Hold

Bar Muscle-ups

1) Skill (15 min):
Bar Muscle-up Practice
Level 1 – Kipping Technique and or Kipping Pull-ups
Level 2 – C2B
Level 3 – Bar Muscle-up

Complete:
5 Rounds
10 Kipping Swings (Level 1, 2, 3)
8 Kipping Pull-ups (Level 1)
6 C2B (Level 2)
4 Bar Muscle-up (Level 3)

Note: If you have your bar muscle-ups work on fine tuning your technique such as your kip swing, the turn over or cycling bar muscle-ups.


2) WOD
AMRAP 7
14 V-sits or Jack Knives
21 KBS (24/16)

3) AP:
3 Rounds
30/25 Cal Bike
500 m Row

 

Page 1 of 41234