Monday, April 25, 2016

April 25-May 1

Week 4:
Monday:
Class:
1) TnG Squat Snatches - Scale up to 115/75, Candle-Sticks work on hollow and control
2) Pure intensity workout - Push it as hard as you can

Extra:
RS:
1) Push Press - Build to a 1RM
2) EMOM15:
a) 5 Push Press @ 75% of 1RM for the day
b) 10 Atlas Stone Lunges (115/93) - Held up on the chest, arms may not touch legs
c) Banded March full minute (Green or black band)

GS:
1) 3 x 10 Kips - Build power and position as you go
2) For form - 40/30 Strict Ring Dips for time.
3) EMOM10:
a) 10 Band Pull-Aparts +10 Hollow Rocks
b) 3 Strict Pull-Up Negatives - Use a box to get chin above the bar, then slowly lower (5-7s) in a hollow position on the way down. 

Tuesday:
*Sorry guys, I'm running very short on time early this week, I'll have the full week up tomorrow*

Class: 
1) Back Squat - 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%, 4 @ 85%
2) WB 2for1s!!! yay!

Extra:
With a partner - 5 Rounds: 100ft Sled Push (Dumpster-to-curb) (guys (3) 45s, girls 2), rest while partner works.
Tons of squatting today - Do your absolute best to recover your legs post workout, sleds will help but then hit 20-30mins rolling, mashing, stretching. Hit feet, calves, quads, hamstrings glutes.

Wednesday:
Class:
1) Rowling with Gymnastics penalties -- Work on perfect gymnastics positions, tight bodies - not rushed.
2) DT -- Board workout that we did ~6 months ago -- this will be a great retest. Ensure you read back your notes/comments on BTWB tonight and prep a good plan.

Extra:
RS:
1) 30 Sandbag Over Shoulders for time. Guys - Grey (165), girls - Black (120) - No scaling, 10 minute cap. 
2) EMOM12:
a) 5 Single-Arm Strict Press + 30ft overhead walk - Try to get both arms done in the minute. Go heavy.
b) 8-10 Glute-Ham Raises

GS:
1) 5 x ME -3 Strict Pull-ups (Take your max strict from Saturday, subtract 3 reps and perform 5 sets of that number. Perfect form, rest 90s-2mins between sets). 
2) EMOM15:
a) 12 Strict Form Burpees - Feet Glued together, strict push-up (no hips touching ground).
b) 5 Strict Leg raises + Negative (3s raise, pause slightly above parallel, 3s lower = 1 rep)
c) :45s Towel Farmers carries (Grab (2) 70/53lb KBs and wrap towels around the handles and carry/walk for :45s)

Thursday:
Rest or Aerobic Capacity
Choose a modality you have not yet done for Aerobic work: Light sled drag for 4 x 400m, Ski-Erg 5 x 1000m, rest 3mins between, swim, run, ruck - Your option. 30-45mins of work, vary your intensities a bit. Nothing crazy this week due to the squatting volume being the focus. 

Friday:
Today we will be hitting our extra work instead of Saturday. We will be going to the annual Rogue Garage sale on Saturday, so I am unsure if/when we'll be back --Do not plan on sticking around after the 10am class as coaches will likely be looking to leave. If you want to get something done extra on Saturday plan to do it between 9am and 10am - the gym should be pretty open, if you communicate with coaches - However I would really evaluate how you feel after this week and the squatting volume we've hit. 
Class:
1) L-Sit/Single Leg DL superset - Great opportunity to put some of your strength/gymnastics work to the test. Go heavy on the DL and ensure you're using a hip hinge properly. 
2) High intensity intervals - balls out each round.

Extra:
EVERYONE - 1) Front Squats - 
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
4 @ 80%
4 @ 85%

RS:
1) Establish a 10RM Front-Rack Walking Lunge. We will be working a small once/week program off of this number so make sure it is a true max. Make sure you take good time to warm this up, and hit at least 3-4 sets.

GS:
1) EMOM12:
a) 10 Kipping T2B UB  + Hollow Hold :20
b) 5 Tempo Ring Dips @ 22x1

Saturday:
Class:
1) Back Squats:
10 @ 55%
8 @ 60%
6 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

2) DB Snatch + Strict pull-up workout -- Use 85/65 for DB if you can, or 70/55.

No extra! Enjoy the weekend, relax and really focus in on squat/leg recovery. 

Sunday, April 17, 2016

April 18-April 25

Week 3:
Monday will post tonight - The week will fill in as we finalize some programming tonight/tomorrow for later in the week!

Monday:
Class - 
1) Back Squats:
6 @ 60%
6 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
2) DB Carry/Snatch workout -- Ladies try 55's if you can!

Extra:
RS:
1) 10 x 1 Hang Power Clean - @ 90-95% of Max (Should be at least 10-25lbs heavier than last week at least)
2) EMOM12:
a) Single-Arm DB Strict Press x 10 Reps - As heavy as possible L
b) Single-Arm DB Strict Press x 10 Reps - As heavy as possible R
c) Double DB Bent-Over Row x 8 Reps (Floor to chest in an RDL position)

GS:
1) 5 x 5 Strict Pull-ups @ 2222 Tempo for each
2) 5 Rounds for form:
:30s HS Hold - Wall facing, nose and toes
10 Hollow-Lat Pull-downs hanging on pull-up bar (Demo at :33) - Slow and controlled
20 Hollow-Rocks

Tuesday:
Class - Strongman day

Extra:
For Time complete:
30 Squat Cleans @ 185/125
rest 3mins then...
EMOM until failure: 18/13 Cals Airdyne

Wednesday:
Class - FS - 5@ 60, 65, 70, 75, 80%
2) Helen - Mandatory PR -- This means channel every ounce of intensity you have in your body, focus and crush this. 

Extra:
RS:
1) E2MOM10 (5sets): 5 TnG DL @ 80-85% 
2) Superset - 5 Rounds:
a) Z-Press 10 Reps @ Combined weight of DB for Monday's Single-Arm DB press
b) Kroc Row @ 100/70lbs or same as last week - Mandatory 2-3 reps more each round.

GS:
1) 10 x 3 Tempo Ring Dips @ 22x2 - Perfect hollow maintained throughout.
2) Superset - 5 rounds:
a) Chest-to-Ring hold as long as possible (Do a strict pull-up on the rings until your chest touches and hold there as long as you can. Maintain body position, use a band if necessary - minimum time :10)
b) GHD Sit-Up Complex: 5 Sit-Up + 10s Hollow hold + 5 Sit-Ups + 10s Hollow Hold + 10 Sit-ups

Thursday:
Aerobic capacity Swim/Row/Bike/Run workout - Your choice


Friday:
Class - BS - 6 @ 55, 60, 65, 70, 75%
2) Repeat workout with Lateral bench jumps from a few months back. Find time, retest intensity.

Extra:
Grab two black (50lb) sandbags together, bear hug both into your chest and walk out to the 400m turn around. Once there, get both onto your shoulder(s) and run back (think a swing clean). For every time you drop them during the 400m do 5 Squats with them bear hugged into your chest at the end. 


Saturday:
1) TGU 2RM -- Test your newly build core strength and shoulder stability side-to-side!
2) Great partner workout - Try to get C&J done with only 2 sets/person!

Extra:
RS: Establish a new 1RM Hang Power Clean

GS: Establish the following:
1) Max Strict UB Pull-Ups - take one good attempt
2) 1RM Pull-Up (for weight added to dip belt)

Everyone:
5 Rounds:
25/20 Cal AD Sprint
1 Empty sled sprint Full parking lot length AND back
rest -- 4 Partners cycling on the same equipment, rest until your turn is back up. 









Sunday, April 10, 2016

April 11-April 17

Week 2:

Monday:
Class -
1) Push Press 1RM - Testing. Get a solid warm-up and max out. 
2) MetCon w/ Stone-to-Shoulder + Wall-Climbs -- Immediately upon finishing the 5-1 ladder, complete 20 Strict HSPU for time. 

Extra:
RS: 
1) 7 x 2 Hang Power Clean (Below Knee) @ 85% of Power Clean Max
EMOM16:
a) 10 Single-Leg, Single-Arm DL (100/70lb KB) R
b) 10 Single-Leg/Single-Arm DL L
c) 10 Face-Pulls (Should be hard for 10) Demo

GS:
1) 10x2 Weighted Pull-Up (Use a dip belt, and go up by 1lb if needed - every set should be heavier until failure, then stick at a weight you can handle for the remaining sets)
2) EMOM15:
a) 5 Tempo Ring Dips @ 33x2
b) :30 Tuck Hold on bar (Underhand grip) - Knees as high as possible
c) 10 Band-Pull-Aparts  (Mandatory watch: Demo )


Tuesday:
Class:
1) Back Squats - 8 @ 60, 65, 70, 75%
2) AmRap10: Bear complex (Scale to 75/55, mandatory unbroken), Ring Rows, DU

Extra:
Rest 5 minutes from class then grab two 100/70lb DBs and head outside with a partner. 400m Farmers carry trading off with partner -- No hook grip. 

Individual PT / Functional drills for 15-20 minutes. 

Wednesday:
Class:
1) Snatches
2) Butt heavy metcon, should be interesting!

Extra -- EVERYONE:
1) Front Squat - 4 x 5 @ 60, 65, 70, 75%
RS:
Superset x 5 Rounds:
2a) Kroc Row -- Max Effort R / L @ 100/70lbs (Scale down if you cannot get more than 10 to chest) (Demo )
2b) Sled Push Dumpster-to-Sidewalk - Guys (5) 45s, ladies (4) 45s on sled.
**Rest 90s between exercises - so R-Hand Kroc row, no rest, L-hand KR, 90s rest, Sled push, 90s rest - back to Kroc Rows for 5 rounds each**

GS:
Superset x 5 rounds:
2a) Work on 15-20 Ring Swings (Demo and full instruction: Mandatory full watch )
2b) 20 Hollow Rocks + 20 Superman Rocks
2c) 10 Dumbell, Hollow-Lat Pull-downs -- Demo


Thursday:
Aerobic Capacity work or Rest Day:
Row / Run / Bike (Use distance where .15 = 100m):
1000m: 600m (Fast), 200m (Hard), 200m (Soft)
900m: 500m, 200m, 200m
800m: 400m, 200m, 200m
700m: 300m, 200m, 200m
600m: 200m, 200m, 200m
500m: 100m, 200m, 200m

For this workout:
Fast = 2k PR + 10s/500m
Hard = 2k PR pace
Soft = 2k PR pace + 25s/500m
So if my 2k PR is 6:30 (Pace /500m = 1:37 - so my F/H/S paces would be 1:47, 1:37, 2:02 )

Friday:
Class - Holleyman -- Goal for this is strict HSPU in a very tight position. Wallballs will be 30/20lbs.

Extra:
Grab the 160/120lb Sandbag (Grey/Black) and with a partner take it out for 400m -- We are going to get better at these!

Saturday:
Class -
1) Back Squats 8 @ 55%, 60%, 65%, 70%
2) Sprints + Strict Pull-ups

Extra:
RS:
1) 7 x 3 Snatch Grip Deficit Deadlifts (Enjoy the best to ever do it, doing it: Demo )
EMOM8:
a) 8 DB Snatch AHAP - Alternating hands, to the floor
b) 10 DB Bench Press AHAP
GS:
Complete for form:
8 Rounds:
a) 5 Strict Ring Dips + 5 Kipping Ring Dips
b) 5 Strict T2B (Or strict straight leg raise) + 3second lower for each rep

AC:
Grab a partner and complete:
15 minute running clock:
Complete a ladder as high as possible of calories on the AirDyne & Ski-Erg:
5, 7, 9, 11, 13, 15, 17, etc.
*One partner on Ski-Erg, one on AirDyne - once both partners complete 5 cals, they switch machines and move onto 7 cals, each time they achieve their goal calories they switch and move onto the next rung of the ladder*








Sunday, April 3, 2016

April 4-April 10

Week 1:

Monday:
Class: Squat Cycle Day 1
Position strength group - Every squat set begins with the first 3 reps as 3s Pause Squats for the first 2 weeks of this cycle.
All other groups do the cycle as written, make any adjustments in squats that have been needed.

Extra:
Raw Strength/Strength position (Moving forward will just be "RS"):
1) 5 x 3 Hang Power Clean @ 80% Power Clean max
2) EMOM15:
a) Supine Barbell Row x 10 Reps @ 95/65
b) Front Rack Bulgarian Split Squats x 10 Reps R leg (95/65, same barbell)
c) Front Rack Bulgarian Split Squats x 10 Reps L leg

Gymnastics Strength (Moving forward will be "GS"):
1) 5 x 3 Strict Pull-Ups --- Last pull-up is held with Chin-Over bar for 20 seconds in a perfect hollow position, elbows under the hands/wrists, no chin touching the bar. Use a band to achieve perfect positioning.
2) EMOM15:
a) 2 Full skin-the-cats, perfect hollow position and straight body. No tucking as you rotate.
b) 10 Strict Ring Dips
c) 3 Strict straight leg raises (or strict T2B if you can make it that far), on the lower of the third rep, hold in an L-Sit for max length. Must be pronated grip.

Tuesday:
Class - Go heavy on the single-arm press in part 1 & bump KB weight up to 70/53. Full intensity in the AmRap is the sole focus for the day. UB on all KB swings, hard as you can on the burpees. Remember, a major goal this off-season is to drop volume and increase the focus on intensity. 

Moving forward, outside of rare circumstances the only KB you are allowed to use are 70/53, and the only WB you are allowed to use are 30/20lbs. I will note otherwise if this instance comes up. 

Rest 5 minutes from class workout ending, then grab a sandbag (girls bigger black, guys red or grey) and make 3 full laps around the gym with it. Goal is to bear hug it at your chest, not have it up on the shoulder or down into the crotch. 

Extra - Grab a partner (preferably someone who maybe doesn't do extra) and coerce them into doing 20-30 minutes of mobility, stretching, or PT exercises with you. Rehab. 

Wednesday:
Class: Squat Cycle Day 2
Position/strength group - Every squat set begins with the first 3 reps as 3s Pause Squats for the first 2 weeks of this cycle.
All other groups do the cycle as written, make any adjustments in squats that have been needed. For the front squat I would like everyone to work on or build to a full hand grip on the bar (i.e. NOT just fingertips).
Scale the DB Weight up to 55/45 but do not sacrifice speed. 

Extra:
RS:
1) 5 sets of Deficit, tempo RDL x 8 reps -- Stand on two 25lb plates (side by side) and load the barbell. Begin at 185/125 or 40% of DL 1RM and build as necessary. Demo
2) EMOM12:
a) Push Press - Build to a heavy 3 or 3RM, hold 3rd rep overhead for 10-15s
b) Max UB Set Strict Pull-up (rep goal between 4-8, add resistance or assistance as needed to fall in this range)

GS:
1) Inverted, tempo, false-grip, Ring Row (YUP!) 5 x 5 with a 5s lower. I will try to get a video up on this before Wednesday for everyone.
2) EMOM12:
a) Hollow Lat Pull-downs (Demo at 33seconds in) -- Scaling options are before in the video. I cannot stress how important it is to remain hollow and have the action happen from the shoulder.
b) 8 Barbell Roll-outs (3rd exercise in video)

Thursday:
Aerobic capacity OR Rest day -- Testing week 1 Options:
Run - 2 Mile time trial (preferably on a track)
Row - 2k Row, rest 3 minutes, 2k Row 
Bike - 10min Airdyne - Max Cals
Swim - 800m Time Trial

Friday:
Class: Squat Cycle Day 3
Position/strength group - Every squat set begins with the first 3 reps as 3s Pause Squats for the first 2 weeks of this cycle.
Curtis-P's for this class are mandatory unbroken, I. Do. Not. Care. If it messes up your muscle-ups, in actuality...I need it to. 
There is an opportunity to work Muscle-Ups in a workout today. Please be aware that if you are in the Gymnastics group, and I am unhappy with your gymnastics positioning I need you to ensure you are working on your positions and not repeating bad habits!!!

Extra -- Recover, take care of body for Saturday. It's a doozy. 

Saturday:
Class -- Snatch Balance + OHS heavy work. Work speed to the bottom and footwork. Opportunities for Olympic lifting will be few and far between, utilize these opportunities to stay sharp and move fast. 
Metcon -- Nancy, oh yes. Sweet Nancy. This is, hands down, a top 5 test of pain threshold and intensity in CrossFit. Embrace the pain, go as hard as you can, we will be retesting this. 

Extra:
RS: 10 Rounds:
Max Weight Sled Push - Dumpster to sidewalk
Max Weight Yoke Carry - Sidewalk to Dumpster
Rest 2mins (Should be only enough to add weight)

GS:
10 Rounds:
5 Kipping Pull-ups (No butterfly), with a 3s Hold at the top of each rep
5 Kipping T2B with perfectly straight legs. 
Rest 1min

Aerobic Capacity:
Choose a second test from Thursday (one you didn't do) and complete that here. We should have 2 pre-tests.