SATURDAY 8.29.2015 WOD

8.29.2015

Jog 1 Lap

4 MIN AMRAP NFT
7-10 Box Jump Up STEP DOWN
7-10 Ring Rows
7-10 Walking Lunge with OH PVC

Jog 1 Lap

*All athletes performing the SPORT Metcon will begin shortly after the
Warm Up on their own and finish with a Cash Out.

PART 1: OLY

In 15 Min build up in load and practice the following complex:
From the rack – 1 Front Squat + 1 Split Jerk

PART 2:

FITNESS: With a Partner, One Person Working at a time.

20 MIN AMRAP
20 Pullups
20 Box Jumps or Step Ups
20 Pushups
20 Swings (full swings)

SPORT: Solo
40 MIN AMRAP
20 Calorie Row
10 Burpees to Pullup Bar
20 Pullups
10 Alternating single arm DB or KB SQUAT Snatch 70/53lbs

OPTIONAL CASH OUT

OLY:
Worry less about the weight used in the power position work, focus
more on your speed and technique.

A. Pause Power Position SQUAT Clean and Jerk 4×1 @90-100% – If they
feel smooth go for a small PR, then move on. If not stay around 90-95%

B. Find your 1RM PAUSE Low Hang Clean and Jerk – Drop the weight back
down to a moderate weight and get used to the movement before heading
back up to your max.

STRENGTH:
No bounce bench press – 5×5 @75% – Slow on the way down, explosive on
the way up.

or

OLYMPIC WOD

Week 2 Day 4

1. Back Squat 5 reps at 65% of 1RM, 5 reps at 75%, 3 x 5 at 85%

2. Snatch Pulls 3 x 5 at 85% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 3 at 85%

4. Clean Pulls 3 x 5 at 85% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, then 3+1 at 70%, 3+1
at 80%, 3+1 at 85% (3 cleans in a row + 1 split jerk)

FRIDAY 8.28.2015 WOD

8.28.2015

WARM UP:
Jog 2 Laps then…

2 RNFT
10 Bear Crawls
10 Dead Bugs
10 R & L Glute Activation

Hip MOB Coache’s Choice

PART 1: STRENGTH

FITNESS
Find a “Heavy of the Day” 3 Rep PAUSE FRONT Squat (pause in the hole
for 2 count)

SPORT
Back Squat 3×3 @90%

PART 2: METCON

FITNESS
5 Rounds
8 Barbell Walking Lunges 115/75*
8 C2B Pullups

*Bar is in front rack position suggested loading use 40-50% of FITNESS PART 1

SPORT
5 Rounds
6 Deadlift 315/225lbs 275/185lbs
6/3 Muscle Ups

OPTIONAL CASHOUT: Choose one based on your weaknesses

CARDIO:
3 Rounds
3 Mile Assault Bike
Rest 5 minutes

GYMNASTICS:
100′ HAF sled push – Step every 20′ and perform 12 alternating pistols

THURSDAY 8.27.2015 WOD

8.27.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

WARM UP:
Row 2 Min + Jog 1 Lap then…

2 Min of DU Practice or Jump Rope then…

2 RNFT (same as last week for practice)
3 Windmills R & L
3 OHS R & L (use empty hand if can’t get ROM with KB)
3 Single Leg RDL R & L

PART 1: CF Invictus Team WOD

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Bumper Plate or Med Ball Ground to Overhead
100 Box Jump/Step Ups

Teammates may partition reps however they’d like, but the non-working
partner must be in the designated resting position in order for the
reps to count towards their total.

Designated resting positions:
Burpees – Bumper or Med Ball extended overhead
Bumper/Med Ball Ground to Overhead – Hanging from Pullup Bar
Box Jump/Ste Ups – Plank from Elbows

OPTIONAL CASH OUT:

Partner Weighted Planks
3 Rounds of 30 to 60 sec On / Rest 1:1

or

OLYMPIC WOD

Week 2 Day 3

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 85%

2. Split Jerk 3 reps at 60% 1RM, 4 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

What to expect during THE CHALLENGE

Participating in The Challenge? Here’s What You Can Expect:

A 30 day structured program with measurable markers of improvement. A group of friends to check in with. A guide detailing foods that will improve your health (and a list of the ones that do just the opposite). PRIZE MONEY.

Here’s how it works:

1. Register HERE – the cost is $40 which covers bodyfat testing, a booklet with tracking sheets and prize money.

2. Attend the kickoff meeting on Saturday, September 12th at 11:15am. We’ll discuss competition rules and answer any questions.

3. Sign up for bodyfat testing and tape measurements – we’ll have several options for dates/times. Sign up for testing is First Come, First Serve. If you wait until the last minute to sign up for The Challenge you won’t have access to as many time slot options.

4. Complete The Challenge WOD – it will be programmed into a Workout of the Day so just show up for class on Friday, September 11th.

5. Spend the next 30 days tracking sleep, workouts, recovery, nutrition, hydration – we’ll give you helpful tips on cooking, grocery shopping and improving quality of sleep for maximal fat loss and muscle building.

6. Re-test The Challenge WOD to track improvement.

7. Re-test bodyfat percentage and tape measurements.

8. Hand in your booklet to be considered for a cash prize and attend the Wrap up Potluck for the winners’ announcement (last season’s 1st place finisher took home $1,000).

Simple, right? Sign up, enjoy the last two weeks of summer and sleep soundly knowing that we’re here to help you get on track after Labor Day.

NOTE: If you DON’T have a lot of weight to lose you can still win the Challenge. As long as you lose bodyfat (or in some cases GAIN – if your percentage is already very low), score a lot of points through workouts, recovery, hydration and healthy food choices and improve your WOD score you are a contender for the win.

WEDNESDAY 8.26.2015 WOD

8.26.2015

WARM UP:
3 Rounds of 30 sec on / 20 sec off
Row
Walking Lunges with Pause and Stretch
Barbell or PVC Thruster

Couch Stretch 60 sec each leg
Barbell Roll 60 sec each leg

PART 1:

FITNESS
A1. 5 x 5 R & L Split Squat (rear foot elevated on bench hold pair of
DBs at sides)
A2. 5 x 5 to 10 Dips (on stands, rings, or modified bench dip*)
alternate between the two movements

SPORT
A. Back Squat 4×4 @85%
B. Strict Press – EMOM 10 minutes 3 reps @65% AFAP

PART 2: METCON

FITNESS 20 Min Cap
4 Rounds:
20 Wall Balls
20 TTB or KTE or Knee Ups
Run 1 Lap

Scale reps and loads accordingly to 15 or 10 to finish under the time cap

SPORT: 20 Min Cap
4 Rounds
20 KB swings 70/53lbs
20 Toes to bar
20 Calorie row

OPTIONAL CASH OUT: Choose one based on your weaknesses

CARDIO
4 Rounds
50 Calorie row
Rest 2 minutes

GYMNASTICS
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute

TUESDAY 8.25.2015 WOD

8.25.2015

3 Min Jump Rope then…
3 RNFT
10 Pushups
10 OHS with PVC or Light Barbell
1 Wall Walk and 10 sec Hold (nose and toes)

Shoulder MOB Coaches’ Choice

PART 1: OLY

FITNESS:
In 15 Min slowly build up in weight and practice the following complex:
1 High Hang Squat/Power Snatch + 1 Below Knee Squat/Power Snatch (do
not drop the bar)

SPORT: (20 MIN)
A. Pause Power Position Squat Snatch 4×1 @90-100% – If they feel
smooth go for a small PR, then move on. If not stay around 90-95%

B. Find your 1RM PAUSE Below Knee Hang Squat Snatch – Drop the weight
back down to a moderate weight and get used to the movement before
heading back up to your max.

PART 2: METCON

FITNESS
12 MIN AMRAP with a Partner (one person works at a time, break up the
work anyway)
40 Cal Row
40 Air Squats
40 Situps
40 Pushups

SPORT
6 MIN AMRAP
10 Thrusters 95/65lbs
8 Box jump-overs 24/20″
6 4/3″ Deficit kipping HSPU or Head to Floor Only

OPTIONAL CASH OUT – Choose one based on your weakness

CARDIO:
3 Rounds
Run 1 mile
Rest 5 minutes

or

GYMNASTICS
6 Rounds
Max reps weighted strict pull-up in one set at 50% of your test week 3RM
Rest 90-180 seconds

or

OLYMPIC WOD

Week 2 Day 2

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 x 5 at 85%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 80%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

What is THE CHALLENGE?

What is The Challenge?

It’s a month dedicated to improving your health. You already train hard but are you willing to create new habits that will impact the way you look, feel and perform?

In previous years we’ve referred to this program as a Paleo Challenge. We’ve had several years of great success and (with some tweaks) still run the program the way we always have but there have been some unintended consequences. People began to associate “paleo” with the 30 day strict food elimination. There was guilt over eating yogurt or public “That’s not Paleo!” shaming at the supermarket as someone purchased basmati rice. That happened to me like 4 times. This wasn’t what we had in mind because Paleo is a template.

Our hope is that after 30 days you will:

1. Rid yourself of some not so great habits like consuming sugar every day (it sneaks into foods you wouldn’t expect like ketchup and salad dressing).

2. Pick up some new habits that will stick for the long haul, like stretching for at least 15 minutes a day.

3. Learn things about yourself so you can re-introduce some foods and see how they make YOU feel. Maybe you perform much better in workouts when you eat some white potatoes or rice. Does this make you anti-paleo? NO! In fact a lot of high intensity athletes yield great results from the addition of some starchy carbs like the two just mentioned.

How about full fat dairy? Some of us will react negatively to a reintroduction of any dairy at all – especially people who have asthma, skin conditions or autoimmune disease and if that’s the case, stay away from it. However, others can enjoy the health benefits of things like hard, aged cheese or kefir – a great probiotic food when it’s unsweetened and comes from a grass fed cow! Luckily we live in an area with lots of markets that carry products like this and there are plenty of local farmers markets so we can ask questions about the QUALITY of our food.

The point is: Living a “Paleo” lifestyle is not necessarily (and probably shouldn’t be) the same as a 30 day Challenge. You are your own best experiment so The Challenge is a great opportunity to learn which foods you should avoid. This is tricky since you’ve probably been consuminh milk, bread and peanut butter for your whole life so it’s important to eliminate them cold turkey before making a decision on whether or not they should be part of your everyday life. It’s also time to focus on other aspects of your health. Don’t underestimate the power of a good night’s sleep or the importance of proper digestion if you’re motivated by rock hard abs.

The best part of The Challenge is that you don’t have to do it alone. There will be help and motivation along the way as well as measurable markers of success – bodyfat testing, tape measurements, Before and After pics and a WOD retest. Of course there’s the added bonus of three cash prizes awarded to those who demonstrate progress in all categories. You don’t necessarily have to lose a lot of weight to win some cash. Many of the previous winners were already a healthy weight but leaned out, took sleep, recovery and hydration seriously and wrote insightful and hilarious stories about the experience.

Registration is open until September 7th – SIGN UP HERE

Need more motivation? Here are results from 2 of our winners from the Holiday Challenge!

Detox Challenge Essay
by Gina Richardson

The paleo challenge email could not have arrived in my inbox at a better time. I immediately signed up recognizing the need for a major intervention. I was feeling extra ‘fluffy’ so to speak from all of the crap I’d been eating. My whole life, I’ve always had a sweet tooth (see Exhibits A and B below) and the holiday season had me eating those munchkins that somehow kept appearing in the office pantry.

gina baby pic

As a rule over the last four years, I have generally stuck to the 80/20 paleo plan. My interest in clean eating sparked in college when I discovered the ‘specific carbohydrate diet (SCD)’, and the concept that what I ate could be contributing to (and likely worsening) my Crohn’s Disease. Side note: you’d think my doctors would have mentioned how important proper nutrition is to someone with Crohn’s, but nope! Until I discovered the SCD diet through my own research, I was totally on the low-fat, whole grain bandwagon. That said, I noticed with all of the holiday events and gatherings, my usual 80/20 paleo plan was becoming closer to 50/50 (okay fine, 30/70) and I needed a way to get back on track. I was feeling bad both mentally and physically and hadn’t been training as hard due to a knee injury [cough – Garrett pushed me off a cliff – cough].

*Enter paleo challenge*

Weighing in on day 1 was tough, but seeing my stats printed out is what really motivated me to give this challenge my all–no excuses and no deviations! Throughout the challenge, I’ve learned I do very well with structure. Keeping my daily routine and forming habits like stretching and drinking (water) were key. I thought the accountability factor was a huge benefit to the challenge. Knowing that you’d have to deduct a point if you wanted to stay up and watch just one (or five) more cute puppy compilation videos made it easier to shut down.

gina1

The hardest part of the paleo challenge was getting snacks for Alex! Each week I’d make my rounds through Fairway scrutinizing the labels of each item I put in my cart. Then, I would do the “Alex” sweep, contaminating my perfectly paleo cart with his favorites…Oreos, AmeriCone Dream, Twizzlers, and Doritos to name a few. Knowing those foods were in the house and completely off limits was a challenge in itself, but I found having my own snacks prepared and on hand helped me get through feeling left out. I experimented with new recipes, but still kept things pretty simple so that it was realistic to sustain. I moved my shopping days up to Saturday, and spent Sundays prepping and cooking, reminding myself that “failing to plan is planning to fail” (super cheesy I know, but hey it worked)! All kidding aside, Alex was very supportive, and even sent back my fish at a fancy restaurant because it was breaded! My hero! Also, I was shunned a few times for eating sardines, seaweed, and kipper snacks at work…understandable I suppose…but sea creatures are healthy people, geez!!! Going to a UConn basketball game and not having nachos and a beer was rough, but it can be done (I brought a beef jerky stick to eat…slightly awkward, but did the trick).

gina3

Looking back, this challenge reminded me how good it feels to take the time and effort to care for my body. Working out is only one component of wellness, and without a healthy diet, I was really undermining all of my hard work at the gym. Sure it’s hard to say no to cookies, and it always will be.

gina4

But after 30 days, I can finally see those abs I swore were under there! I lost 5% of body fat, and gained 3 lbs of muscle! Heck, I even managed to get engaged during the challenge, and was so thankful I saved my cheat meal for that night!! I would recommend this challenge to everyone! Even if you have a healthy routine, there is always room for improvement and fine-tuning that can get you back to feeling great and performing at your best!!

Detox Challenge Essay
By Steve Cicalese

The Detox Challenge was a lot of fun for me because I am always up for doing experiments with my body and testing my limits. With that being said, i wish I could say I made a lot of cool and exotic Paleo meals but in fact I made them very boring, even though they were exciting for me. Every single morning it was 4 eggs with bacon and avocado along with my Bulletproof Coffee (black coffee, grass fed butter and coconut oil). For lunch it is a salad with some type of meat and for dinner it is steak or chicken with veggies.

image3

I would have to say that the first big challenge for me was staying away from that BIG cheat meal on Sundays that I used to look forward to and think about all weekend. During this challenge I realized that the thought of the big cheat meal was much more fulfilling than actually indulging in it so I made sure on Sundays I had already prepared food that i could just eat quickly so I didn’t have to think about pasta with vodka sauce or pizza. I felt 10x better on Monday mornings getting to work without that Sunday night cheat meal.

Another challenge for me was learning how to go out with friends and just drink water or have a beer or two and take the point off. I tried to make it easy on myself so I made sure I had some type of CrossFit comp or event each weekend so i didn’t have that desire to drink.

image1

Overall, I think sleeping at least 8 hours a night was really the factor that improved my performance most inside/outside gym. I was averaging only 5-6 hours a night before and I could really feel the difference in my sustained high energy this past month. One thing I would do differently for next time is try to eat more so I can continue to gain muscle.

I noticed that with a lower carb diet like this one my body processes all the food so much quicker so I need to make sure I keep feeding the Beast. I really think it’s important for people to participate in these challenges once in a while so they can go to the extremes which will give them a strong perspective on how to create a healthier lifestyle for the future.

Shoutout to the Big Booty Bangin Bammers!!!!

MONDAY 8.24.2015 WOD

Paige Baby Shower

“My Mom can lift more than your Dad”  Welcoming the newest member of the Terry family due in September.

WARM UP:

Jog 2 Laps then…

3 Rounds NFT
5 Burpees to Pullup Bar (12″ above reach – this is higher than usual)
5 Air Squats
5 Strict Pullups or Ring Rows

Band Glute Activation – Sideways, Front, Back

Hip MOB Coache’s Choice

PART 1: STRENGTH

FITNESS:
A1. Front Squat Build to heavy 5 reps over 5 sets
A2. STRICT Handstand Pushup 5×5 or Handstand Hold 5×20 sec

Alternate sets of squats and hspu

SPORT:
A. Back Squat 5×5 @75%
B. Strict Barbell Press 5×5 @75%

Finish all squats before starting the presses

PART 2: METCON

FITNESS:
3 Rounds
Jog 1 Lap
15 Burpees to Pullup Bar
25 Air Squats
45 DUs or 20 DUs or 80 Singles

SPORT:
3 Rounds
15 Push press 135/95lbs
30 Assault Bike or Rowing Cals
60 DUs

OPTIONAL CASH OUTS: Depending on your weaknesses, choose ONE of the following:

CARDIO:
8 Rounds
20/16 Assault Bike calories
Rest 1 minute

GYMNASTICS
EMOM 8 minutes
3 Strict muscle-ups

or

Muscle Up Progression Day 1

or

OLYMPIC WOD

Week 2 Day 1

1. Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 75%

2. Power Clean + Push Press: 5 reps at 65% of your 1RM Push Press,
then 3 x 5 at 75%

3. Clean Pull: 3 x 5 at 85% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 65% of your 1RM, then 3 x 10 at 75%

5. 3 Sets Max Unbroken Strict Pullup Reps + Same # of Kipping Pullups
Rest 90-120 Sec between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

SUNDAY 8.23.2015 WOD

8.23.2015

WARMUP:
2 Rounds
40″ Jump Rope Running In Place
40″ Toe Squat
40″ Strict Burpees

PART 1: CONDITIONING

FITNESS w/a Partner

15 Minute Partner AMRAP
Max KBS & Walking Lunges Across the Gym

*E3MOM Med Ball Partner Run to #3

“Both partners will start by running with their med ball to the #3 and back. Once inside Partner 1 will begin by accumulating KBS repetitions while Partner 2 performs walking lunges across the room. Once Partner 2 completes their walking lunges, both partners will switch roles and repeat in this fashion until the next Med Ball run.”

SPORT w/a Partner

15 Minute Partner AMRAP

Max Thruster 75/55 & Walking Lunges Across the Gym

**E3MOM Med Ball Partner Run Around Building

***The workout is performed in the same manner as the fitness workout.

PART 2: CORE
L-Seat Progressions & Workout

or

OLYMPIC WOD

REMINDER: Bring Cell Phones, Tablets or Go Pros to Class for video taping.

WARMUP:
OHS, Power Position Snatches, and Snatch Balance

PART 1: SNATCH 1ST PULL & HALTING SNATCH DEADLIFT
We are going to place an emphasis on staying over the bar during the 1st pull.

PART 2: FLOATING SNATCHES & SNATCH BELOW THE KNEE
If you haven’t tried a floating snatch before it is a great way to improve your starting position by building postural strength and stamina.

THE CHALLENGE

The Challenge is back!

30 days to optimize your life. Regarding the diet: Eliminate certain food groups for one month to clean the slate, then learn how to reintroduce them to see if/how they affect YOU. Use that knowledge to determine what foods will be part of your daily life and which ones you’ll save for rare occasions.

In addition to diet you’ll receive points for sleep, hydration, recovery and workouts. There is a meeting on Saturday, September 12th from 11:15 -12:15 to go over rules and answer questions.

Bodyfat testing/tape measurements will take place 9/9 -9/12 during class. The WOD will be administered in class on 9/11. Make ups will be available.

Cash prizes! Last February’s payout: 1st place $1,000, 2nd place $300, 3rd place $125.

Register here BEFORE 9/8/15

SATURDAY 8.22.2015 WOD

8.22.2015

Congrats to the August OnRamp class!

WARM UP:

Row 250m + Jog 1 Lap then…

5 MIN AMRAP NFT
7-10 Box Step-Ups w/ MedBall Press Overhead
7-10 Ring Rows
7-10 Pushups

Y-T-W with bands or light plates

PART 1: STRENGTH

No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive
on the way up.

PART 2: METCON

FITNESS- With a Partner, one person working at a time.

20 Min AMRAP:
10 Cals Rowing
10 DB Thrusters
10 Box Jump or Step Ups

Partners will alternate exercises (P1 rows, P2 thrusters, P1 Box Jump….)

SPORT – With a Partner, one person working at a time.
20 Rounds for time:
3 Clean and Jerk 185/125lbs or 165/105lbs
6 Burpees to 12″ target to the Pullup Bar*
9 Wallballs 30/20

(This is a true 12″ above your hand from your full standing reach on
the burpees – if you can touch the pullup bar while standing that’s
not 12″ above your reach and it’s considered a scale)

OPTIONAL CASH OUTS: Choose ONE

OLY:
Pause Power Position SQUAT Clean 7×2 @80-90% – Drop, reset, and
perform a perfect clean DL between each rep. Jerk the last rep of each
set.

or

GYMNASTICS:

7 MIN AMRAP

2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.

or

STRENGTH PROGRAM

Week 1 Day 4

1. Back Squat 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Snatch Pulls 3 x 5 at 80% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

4. Clean Pulls 3 x 5 at 80% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

FRIDAY 8.21.2015 WOD

FullSizeRender

WARM UP:
Jog 2 Laps then…

3 RNFT
10 Bear Crawls
10 Dead Bugs
10 Walking Spidermans

Glute Activation Sideways, Front, Back

PART 1: STRENGTH

FITNESS:
3 RNFT
A1. Weighted Walking Lunge x 10 (hold pair of KBs in front rack position)
A2. Single Arm Ring Row 5 R & 5 L

SPORT:
Back squat 3×3 @87.5%

PART 2: METCON

FITNESS:
With a Partner. P1 works for 5 min then P2 works for 5 min.

5 MIN AMRAP
40 Cals
20 Thrusters 45/25
10 Pullups

Each partner will complete 2 rounds. In Round 2 pick up where you left
off from Round 1.

SPORT:
5 MIN AMRAP
30 Double Unders
10 Alternating weighted pistols 53/35lbs KB or Unweighted

rest 5 MIN

5 MIN AMRAP
10 Cals on AB
5 Hang Power Snatch 155/105lbs or 135/95

OPTIONAL CASH OUT:
4 Rounds
2 Mile Assault Bike
Rest 4 minutes

THURSDAY 8.20.2015 WOD

8.20.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

WARM UP:
Row 2 Min + Jog 1 Lap then…

3 RNFT
3 Windmills R & L
3 OHS R & L (use empty hand if can’t get ROM with KB)
3 Single Leg RDL R & L

PART 1:

21 MIN EMOM
MIN 1: 3-5 Kipping Pullups or 3-5 Bar or Ring Muscle Ups (or practice)
MIN 2: 5-10 Strict Handstand Pushups*
MIN 3: Accumulate 20-30 sec L Sit

*Athletes should be able to perform head to floor strict HSPU before Kipping.

CASH OUT:
3 Rounds
40 sec Prone Plank
20 sec Rest
40 sec Side Plank R
20 sec Rest
40 sec Side Plank L
20 sec Rest

or

STRENGTH PROGRAM

Week 1 Day 3

1. Trap Bar Deadlift 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Split Jerk 3 reps at 60% 1RM, 3 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 2 Min Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

WEDNESDAY 8.19.2015 WOD

8.19.2015

WARM UP:
3 RFT
10 Cal Row
10 Walking Lunges
10 Good Mornings with PVC or Light Barbell

Ankle MOB Coaches’ Choice

STRENGTH:

FITNESS:
5 Rounds NFT
A1. Single Leg Box Squat 5 R & 5 L (DP – make sure they pause and
fully sit on the box before exploding up)
A2. 5 Strict Pullups AHAP

SPORT:
A. Back squat 4×4 @82.5%
B. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

*NOTE – if choosing Sport Part 1 then must opt to do Sport Part 2

FITNESS:
20 MIN AMRAP with a partner, one person working at a time.
20 Russian Swings
20 Box Jumps or Step Ups
20 TTB or Knee Ups
Jog 1 Lap Together*

*One teammate may start the run before the TTB are done BUT teammates
cannot start the Swings until both are in the room.

SPORT: NO SCALING of weights or reps

15 MIN AMRAP
Row 250/200m
10 OHS 135/95lbs
10 C2B Pullups

OPTIONAL CASH OUT: Depending on your weaknesses, choose ONE of the following:

CARDIO
3 Rounds
Run 5 Laps
Rest 5 minutes

or

GYMNASTICS
8 Rounds
50ft. HS walk – For time (work on speed).
Rest as needed between rounds
– practice Handstand Holds or Handstand Pushups

SIMPLE 2 DAY PER WEEK MUSCLE UP PROGRESSION

Here is a simple 2 Day per Week Muscle Up Progression I put together that is easy to follow. Give yourself a few days in between and be sure to warm up your shoulders with some Y-T-W drills and pushups first.

Remember if you can not perform at least 5 Strict Pullups and 5 Ring Dips yet continue to work on those before getting on the rings. Your shoulders need to be strong enough and stable enough to handle the rings.

Consistency is the KEY! If you are serious about mastering the ring muscle up commit two days per week and stick to it. Fight the urge to just flail around on the rings it’s dangerous and counter productive. Stick to the drills and master the technique and after 3 weeks of practice you may begin to make limited attempts after all of the drills are complete.

Ask a coach for help on the drills also most can be found online.

DAY 1: STRENGTH

A. 10 x Slow and Controlled False Grip Transitions, feet flat on floor, knees bent. These should be easy and smooth. No need for the dip press out.

B. 20 x 1 Straight Leg False Grip Transitions. As these get easier add a vest or place your feet on a bench. Take turns with a friend or two. Treat these like a heavy lift, perform 1 rep then rest.

C. 3 Sets of: (alternate between exercises)

2-5 False Grip Pullups. Aim to pull the rings to your sternum. If you are having trouble with your false grip perform holds instead of pullups. Add a Lax Ball to each hand to increase the intensity.

5-7 Ring Dips with 1 sec lockout and hold at the top

D. Accumulate 50 to 75 Hollow Rocks

DAY 2: KIPPING

A. 10 x Slow and Controlled False Grip Transitions, feet flat on floor, knees bent. These should be easy and smooth.

B. 3 x 10 Ring Swings or Bow/Hollow Drills with False Grip.

C. 3 x 5 Hips to Rings

D. 3 x 5 Bench Kip Transition Drills

E. 5 Rounds of: 20 Sec Hollow Rock Hold – 20 Sec Rest. If you can’t hold for 20 sec start with 10 sec.

RENTS & RUNTS EVENT

rents & runts

Come join coach Melissa for a fun-filled family workout on Sunday, September 13, from 12:30pm-1:30pm!! Members are welcome to bring their children, ages 4-10, and/or family members for an interactive CrossFit class where parents and kids will workout together. There is no additional charge for the class, it will be included in your regular membership but you must sign up at the whiteboard to attend. We hope you can come out and spread the love of fitness to our future CrossFitters!!!

TUESDAY 8.18.2015 WOD

8.18.2015

WARM UP

3 Min Jump Rope then…
3 RNFT
10 Walking RDLS
10 Pushups
10 OHS with PVC or Light Barbell
1 Wall Walk and 10 sec Hold (nose and toes)

Shoulder MOB Coaches’ Choice

PART 1: OLY

FITNESS:
Snatch Balance – Build to challenging single with 2 sec pause at the
bottom (bar comes off the rack)

SPORT:
Pause power position snatch 7×2 @80-90% of the last clean rep you hit
during test week – Drop, reset, and perform a perfect snatch DL
between each rep.

PART 2: METCON

FITNESS:
5 Rounds
5 Hang Power Cleans 95/55 or 75/45
5 Front Squats
5 Lateral Burpees

SPORT:
3 Rounds
100 Double-unders
20 Power Cleans 115/75lbs

OPTIONAL CASH OUT: Depending on your weaknesses, choose ONE of the following:

CARDIO:
6 Rounds
Run 400m
Rest 2 minutes

or

GYMNASTICS
12 MIN EMOM
2 Weighted strict pull-ups AHAP

or

STRENGTH PROGRAM

Week 1 Day 2

1. Front Squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5 x 5 at 80%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 75%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off

MONDAY 8.17.2015 WOD

8.17.2015

WARM UP:

Jog 1 Lap then…

4 MIN AMRAP NFT
5 Burpees to Pullup Bar (12″ above reach – this is higher than usual)
5 Air Squats
5 Strict Pullups or Ring Rows

Band Glute Activation – Sideways, Front, Back
Hip MOB Coache’s Choice

PART 1: STRENGTH

A1. Back Squat 5×5 (SPORT @72.5%)

A2. DB Strict Press 5×5 (SPORT Barbell @72.5%)

PART 2: METCON

FITNESS:
30 Wall Balls
10 C2B Pullups
60 DUs

20 Wall Balls
10 C2B Pullups
40 DUs

10 Wall Balls
10 C2B Pullups
20 DUs

SPORT:
21 Dumbbell thrusters 50’s/35’s
7 Muscle-ups
15 Dumbbell thrusters 50’s/35’s
7 Muscle-ups
9 Dumbbell thrusters 50’s/35’s
7 Muscle-ups

OPTIONAL CASHOUT – Choose ONE that you need work on the most

CARDIO:
10 Rounds with a Partner alternating turns
15 Calorie row

or

GYMNASTICS:
50 Push-ups
Rest 2 minutes
40 Push-ups
Rest 90 seconds
30 Push-ups
Rest 1 minute
20 Push-ups
Rest 30 seconds
10 Push-ups

or

STRENGTH PROGRAM

Week 1 Day 2

1. Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 70%

2. Power Clean + Push Press: 5 reps at 60% of your 1RM Push Press,
then 3 x 5 at 70%

3. Clean Pull: 3 x 5 at 80% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 60% of your 1RM, then 3 x 10 at 70%

5. 3 Sets Max Strict Pullup Reps in 60 Sec Rest 2 Min Between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off

SUNDAY 8.16.2015 WOD

8.16.2015

WARMUP:
2 Rounds
Jog 1 Lap
10 Med Ball Cleans
10 Med Ball Lunges

PART 1: CLASSIC TABATA

FITNESS:

Tabata Row
Active Recovery: 5 Minutes to Farmer’s Carry Heavy Weight Around the Building w/ Partner
Tabata Squat

Rest 5 Minutes

Tabata Sit-ups
Active Recovery: 5 Minutes to Farmer’s Carry Heavy Weight Around the Building w/ Partner
Tabata Push-ups

Score For Each Movement = Total Reps of Your WORST of Any of the 8 intervals
May Scale to 15″ On/15 Off” for Newcomers

SPORT: Treat this as a “mini “competition with 4 individually scored WODs

Tabata A.D.
Active Recovery: 5 Minutes to Farmer’s Carry Heavy Weight Around the Building w/ Partner
Tabata Wall Ball

Rest 5 Minutes

TTB
Active Recovery: 5 Minutes to Farmer’s Carry Heavy Weight Around the Building w/ Partner
Push-ups

Score For Each Movement = Total reps of your WORST of any of the 8 intervals

or

OLYMPIC WOD

REMINDER: Bring Cell Phones, Tablets or Go Pros to Class for video taping.

PART 1: TOUR OF ALL HANG CLEAN POSITIONS
We are going to go through all hang variations of the clean in great detail so that you have full understanding of each position and its relative pros and cons to supplementing your training.

PART 2: HOLDING ONTO THE BAR
We are going to focus on small sets of Clean and Jerk; specifically lowering the bar in the most efficient way possible as to optimize the starting position for the next rep.

SATURDAY 8.15.2015 WOD

8.15.2015

WARM UP
3 RNFT
10 Total Walking Single Leg RDLs
10 Ring Rows
10 Slow Perfect Pushups

Shoulder/Chest Prep for Bench Press

PART 1: STRENGTH 15 MIN
No Bounce Bench Press – 5×5 @70% – Slow on the way down, explosive on
the way up.

(If you do not have a current 1 RM – Build up and find a challenging 5 Rep)

PART 2: METCON

FITNESS:
With a partner. 1 person works at a time.
30 MiIN AMRAP
20 Wallballs
20 Swings
20 Box Jumps or Step Ups
Run 1 Lap with med ball

SPORT:
30 MiIN AMRAP
40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

OPTIONAL CASH OUTS

Choose ONE of the following based on what you need to work on most:

OLY:
Pause Power Position Squat Clean 6×3 @70-80% Jerk the last rep of each set

GYMNASTICS:
AMRAP 3 minutes
Max sets of 3 unbroken strict HSPU
Rest 3 minutes
AMRAP 2 minutes
Max sets of 2 unbroken strict HSPU
Rest 3 minutes
Max strict HSPU in 1 minute

or

OLYMPIC WOD

Snatch Grip Push Press + Overhead Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%

Snatch

1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%