THURSDAY 4.2.15 WOD

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OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne or Row. 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. 10 Minute skill work session.
Pick a skill that you need work on and practice for 10 Min

D. 10 Minutes of Static Stretching

OR

OPTION # 2

PART 1:

A1. Strict Pullup Program Week 5

A2. 1 TGU R & L

PART 2:

7 MIN AMRAP NFT:

5-7 Strict TTB or KTE
10 Weighted Step Ups with DBs at sides
5-7 Strict HSPU or Pike Pushup on Box or 1 Wall Walk

PART 3:

With a partner, one person working at time switch as often as you like:
7 MIN Max Burpees both hands hitting pullup bar

or

OLYMPIC WOD

Power Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
3 Sets of 3 Reps @ 70%

Snatch Pull

1 Set of 2 Reps @ 90%
4 Sets of 2 Reps @ 100%

OFF SEASON TRAINING PLAN

The 2015 CrossFit Open is all wrapped up and the “CrossFit Season” is over for 99% of us. Each year following the Open is a great time to reflect on what you need to improve on and set goals.

Throughout the year we will be emphasizing different phases of training but at the same time never straying away from general CrossFit training (GPP).

Strength, Gymnastic Efficiency/Stamina, Olympic Lifting Efficiency and your Engine are the four key elements needed to excel in CF. Each part is equally important.  A giant engine can make up for alot of weaknesses but won’t help you when it’s time to Snatch some heavy weight and on the flip side being a great weightlifter with no gas tank won’t help either.

We will provide an alternate Strength program that will run throughout the year that anyone can jump in and out of at anytime. BUT if you are serious about gaining strength we highly recommend sticking to a strength cycle with a maximum of 1-2 CrossFit WODs per week.

So this upcoming Monday is day 1 of your off-season.

Attack your weaknesses and make them your strengths. Make sure you are sleeping, dialing in your nutrition and taking your recovery seriously.

Set  some goals, write them down and look at them every day and ask yourself if you’re doing everything you need to do in order to get there.

Work

 

WEDNESDAY 4.1.15 WOD

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PART 1: 12 – 15 MIN

Find a heavy of the day in the following complex:

1 Power Clean + 1 Front Squat + 1 Split Jerk + 1 Hang Power Clean + 1
Front Squat + 1 Split Jerk

Start off conservatively, focus on hitting all good lifts and taking
your time with this one

PART 2:

In Teams of 2. One person working at a time, switch whenever you want.
1 Piece of equipment per team ideally.

5 Rounds for time:

15 Swings 53/35
15 Box Jumps or Step Ups
15 Hang Power Cleans

Suggested HPC:
95/65
75/55
65/45

ADVANCED:

In Teams of 2. One person working at a time, switch whenever you want.
1 Piece of equipment per team ideally.

5 Rounds for time:
15 Swings 70/44
15 Box Jumps 30/24
15 Ring Dips

or

OLYMPIC WOD

Snatch Balance

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Snatch Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

ENJOY SPRING WITH PALEO PACK

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April is here and so is your PALEO-PACK!

Do some spring cleaning by eating healthy with your next PALEO-PACK delivery.

Your GRASSFED, GRASSFINISHED and local PALEO-PACK will be delivered directly to your gym on April 7th, 2015

 Click the images below to purchase a selection of GRASSFED meat. Please share your PALEO-PACK food creations with us on Facebook and Instagram

KIDS WOD

THE KIDS WOD FOR TODAY 3/31 IS CANCELLED

TUESDAY 3.31.15 WOD

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PART 1:

A1. Strict Pullup Program Week 5

A2. 8 Total Lateral Lunges (3 each side) holding KB if capable
PART 2:

In Teams of 2. One person working at a time, switch whenever you want.

15 MIN AMRAP
20 Pullups
30 Pushups
40 Walking Lunges

SCALING:
Max purple band for pullups, scale to ring rows
ADVANCED:
15 MIN AMRAP
50 C2B Pull-ups
50 Hand release pushups (Be strict no snaking up)
50 Pistols

PART 3:
3 Rounds of
60 Sec Plank Hold Variations Coache’s Choice

OLYMPIC WOD – ACTIVE REST

MONDAY 3.30.15 WOD

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Cheryl at Big Easy Crossfit – New Orleans!

PART 1: 15 Min Clock

Front Squat

10 x 50%
5 x 70%
5 x 80%
5 x 80%
5 x 80%

PART 2:

In Teams of 2. One person working at a time, switch whenever you want
and the bar comes off the floor.

Row 2k
50 Front Squats
Row 2k

Suggested Loads:
95/65
115/75
135/95

Advanced 185/115

or

OLYMPIC WOD

Hang Snatch Below the Knee

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

Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 3 Reps @ 85%

SUNDAY 3.29.15 WOD

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PART 1:

8 Min AMRAP NFT

10 Cal Row or Bike
15 Hollow Rocks with PVC
15 Super Mans with PVC
10 Box Jump and Overs

PART 2:

With a Partner. Only one person working at a time break up the work
however you see fit.

Complete 150 Wall Balls for time BUT at the top of every minute stop
and perform 6 Burpees.

Rx 20/14 both to 10′ line

Scaled may opt to do 4 Burpees and 100 Wall Balls

or

OLYMPIC WOD

PART 1:
10 Min Clock
Drop to Split In Racks (Speed Drill)
PART 2:
10 Min Clock
Drop to Split From Toes & Jump to Split (Speed Drill/Positioning
PART 3:
10 Min Clock
Jerk Balance From Floor (Posture Drill)
PART 4:
15 Min Clock
Build to a Heavy: From Floor or Rack,  1 Jerk Dip + 1 Full Split Jerk

SATURDAY 3.28.15 WOD

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PART 1:

Strict Pullup Progression. In between each set of Pullups perform:

3 on Right & 3 on Left Single Leg Squats Scale as needed

PART 2:

TABATA –

Group 1 – will start on the rower – Rowing for total Cals

Group 2 – will alternate between Russian Swings & Pushups

or

OLYMPIC WOD

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%
1 Set of 2 Sn.P.Pr. + 1 Oh.S. @ 70%

Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 85%

FRIDAY 3.27.15 OPEN WOD 15.5

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Open WOD 15.5

Rx
27-21-15-9
Row Cals
Thrusters 95/65

Scale
27-21-15-9
Row Cals
Thrusters 65/45

CFS Scale
27-21-15-9
Row Cals
Thrusters Any Weight or DBs or If anyone has a shoulder issue they will do Front Squats

RULES:

65lbs must use 15 lb bar
45lbs must use 15 lb bar

Absolutely MUST RESET THE ROWER AFTER EACH SET!!!!

TIME CAP
15 Min for all divisions. Score will go to reps.

OLY WOD – Recovery Day

INTRAMURAL OPEN WOD 15.4 WRAP UP

The G$ Mercenaries finish with a big first place this week!

Thru 4 Weeks Here’s the current standings

15.1
1. Booty
2. Ninjas
3. Mercs
4. Ducks

15.2
1. Booty
2. Ducks
3. Ninjas
4. Mercs

15.3
1. Booty
2. Ducks
3. Ninjas
4. Mercs

15.4
1. Mercs
2. Booty
3. Ducks
4. Ninjas

After 4 Weeks

5 – Booty
11 – Ducks
12 – Ninjas
12 – Mercs

15.4 Wrap Up

MERCS 940 + Attendance 25 = 965

Rx 363
Garrett 93
Skank 86
Olivia 75
Matt S 59
Harrison 50

Sc 577
Meg H 147
Amanda 144
Matt Z 100
Mike C. 95
Hilary S. 91

BOOTY BANGERS 880 + Attendance 28 = 908

Rx 347
Johnnie 94
Seth 86
Phil 69
Alicia 50
AP 48

Sc 533
Steve M 140
Kirby 121
Rachel 101
Anthony N 90
Freddy 81

THUNDER DUCKS 866 + attendance 29 = 895

Rx 378
Kim 97
MikeP 87
Capo 75
Tino 74
Cleber 45

Scaled 488
Liz 111
Katie 102
Marco 98
Keith 89
Eric 88

NINJAS 797 + attendance 29 = 826

Rx 352
Melissa 91
Jake 77
JRoc 71
Nick 70
Kev B 43

Scaled 445
Spencer 118
MJ 92
Anthony L 88
Reid 75
Adam S. 72

THURSDAY 3.26.15 WOD

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PART 1:

STRICT PULLUP PROGRAM WEEK 4

Between Each Set of Pullups perform 5 “Recovery Front Squats” @ 60% to
70%. Focus on ankle MOB, hang out at the bottom and focus on vertical
torso as much as possible.

PART 2:

OPTION #1 – If you are doing the Open WOD on Friday

A. 15 Minute moderate pace Airdyne or Row. 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.

4. 10 Minute skill work session.
Pick a skill that you need work on and practice for 10 Min

Or

OPTION #2 – If you’re doing the WOD over the weekend:

21 MIN EMOM

Min 1 – 10 to 15 UB Wall Balls

Min 2 – 45 Sec Walking Plank (slow moving from hands to elbows)

Min 3 – 10 to 15 Fast Step Ups

or

OLYMPIC WOD

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
1 Set of 2 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

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

Clean + Front Squat

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

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 3 Reps @ 85%
1 Set of 2 Reps @ 90%

WEDNESDAY 3.25.15 WOD

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Congrats March On Ramp Grads!

PART 1 12 MIN CLOCK

PRACTICE: Build to a “heavy of the day” Power Clean

ADVANCED: Build to “heavy of the day” 3 Rep TnG Power Clean

PART 2

P1 works for 60 sec then P2 works for 60 sec

4 Rounds
30 Sec of Max Power Cleans @70%
30 Sec of Max Bar Facing Burpees
Rest 90 sec

or

OLYMPIC WOD

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
5 Sets of 2 Reps @ 70%

Power Clean

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
4 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
5 Sets of 3 Reps @ 70%

Back Squat

1 Set of 6 Reps @ 60%
2 Sets of 6 Reps @ 70%
1 Set of 5 Reps @ 80%
1 Set of 3 Reps @ 85%

TUESDAY 3.24.15 WOD

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STRICT PULLUP PROGRAM WEEK 4

Between Each Set of Pullups perform 10 Slow Walking Lunges with
Barbell in OH Position

PART 2

3 Rounds of:

3 Min AMRAP
10 TTB or 10 Knee Ups
40 DUs or 20 DUs or 20 Hurdle Jumps over Barbell

90 Sec Rest

or

OLYMPIC WOD

Front Squat + Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%

Snatch Pull from Deficit with 5-10 Second Ascent

1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
1 Set of 4 Reps @ 110%

TUESDAY 3.24.15 KIDS WOD

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WU: Agility ladder relay

Skill: Box jumps

WOD: 8 min AMRAP: 10 air squats, 2 cartwheels, 10 push press

Game: Hockey ball shuffles

Cool Down: Yoga poses

MONDAY 2.23.15 WOD

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PART 1  10 MIN CLOCK

1 Power Clean + 3 Front Squats

PART 2

4 Rounds

30 Sec of Max Front Squats @60-70%
60 Sec Rest
60 Sec Max row for meters
60 Sec Rest

or

OLYMPIC WOD

Power Clean + Front Squat

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

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 65%
5 Sets of 3 Reps @ 70%

Back Squat

1 Set of 6 Reps @ 60%
2 Sets of 6 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 4 Reps @ 85%

SUNDAY 3.22.15 WOD

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Warm Up:

4 Slow Rounds NFT
15 Walking OH Walking Lunges 45/25 Bumper
150 m Row

PART 1:

OPTION 1

10 MIN AMRAP
50 DUs
5 Muscle-ups
Rest 30 Seconds

or

OPTION 2

10 MIN AMRAP
50 DUs or 25 DUs or 100 Singles
5 Bar Muscle Ups or C2B Pullups or Regular Pullups or 10 Ring Rows
Rest 30 Seconds

PART 2:

3 Rounds of

20 Sec Hollow Rock Hold
10 Sec Rest
20 Sec Side Plank R
10 Sec Rest
20 Sec Side Plank L
10 Sec Rest

or

OLYMPIC WOD

WARMUP: Fab Five Snatch Drill w/Barbell

PART 1: Snatch From Toes (Speed Drill)

PART 2: “Do Not Jump” Drill (Speed Drill)

PART 3: Complex: Hang Snatch Pull + Snatch Pull (Bar Path Drill)

PART 4: 10 Min Snatch or Hang Snatch EMOM (Have Fun With It!)

SATURDAY 3.21.15 WOD

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PART 1: Strict Pullup Program Week 3

After Each Set of Pullups:
Perform 10 Total Reps of Slow Controlled OH or Front Rack Walking
Lunges with Any Load, Empty Barbell or PVC.

PART 2:

Complete 4 Total Rounds of:

2 MIN AMRAP
10 Alternating Pistols
10 C2B Pullups or Chin or Ring Rows

Rest 1 Minute between AMRAPs

Substitute Pistols with Alternating Reverse Lunges holding KB in Goblet Position

or

OLYMPIC WOD

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
2 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Front Squat

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

FRIDAY 3.20.15 OPEN WOD 15.4

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OPEN WOD 15.4

Rx

8 MIN Amrap

3 HSPU
3 CLEANS
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS
15 HSPU
6 CLEANS
18 HSPU
6 CLEANS

CLEANS 185/125

Scale

8 MIN Amrap
10 Shoulder to Overhead 115/75
10 Power clean 115/75

CFS Scale

8 min amrap
10 Shoulder to Overhead 2o 95/55
10 Power Clean 95/55

or

OLYMPIC WOD

Snatch from Below the Knee

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

Clean from  Below the Knee + Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Front Squat

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

CFS Intramural Week 3 Wrap Up

15.3 RESULTS
BOOTY BANGERS 3373
DUCKS 3202
NINJAS 3082
MERCS 2773

BOOTY BANGERS 3373

Rx
Woo 383
Kevin 319
Chic 318
AP 303
Phil 300
1623

Sc
Seth 359
Kirby 346
Kristie 340
Gina 340
Alicia 335
1720

3343 + Attendance 30 = 3373

DUCKS 3202

Rx
Capo 478
Tino 371
MikeP 350
Marco 170
Hoff 160

Total = 1,529

Scaled
Erica 370
Liz 358
Alli 314
Keith 302
Crystal 300

Total = 1644

Attendance 29/31 + 3,173

Total = 3,202

NINJAS 3082

Rx
Jake 394
Nick 354
J-Roc 352
Anthony L. 320
Melissa 314
1734

Sc
MJ 314
Zach 310
Spencer 235
Lisa F. 232
Julio 226
1317

3051 + Attendance 31 = 3082

MERCS 2773

Rx
Garrett 353
Alan 284
Mike C. 218
Jon S 205
Harrison 180
1240

Sc
Brian C 330
Meg G 318
Lou 316
Jin 288
Pete D. 260
1512

2,752 + Attendance 21 = 2,773 (may change slightly with final verification of attendance)

THURSDAY 3.19.15 WOD

painting
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Ladies Class showing off their masterpieces at Pinot’s Palette

PART 1: Strict Pullup Program Week 3

After Each Set of Pullups: Perform 10 to 15 Reps of Hollow Rocks holding PVC OH

PART 2:

Row for Max Distance in 3 Min
Rest 3 Min
Row for Max Distance in 5 Minutes
Rest 5 Minutes
Row for Max Distance in 7 Minutes

List Scores as following: 3 MIN – 900 m / 5 Min … / 7 Min

OLY WOD – Recovery Day