Class:
1) Squats
2) STO workout - Scale up to 155/105
Extra:
3) EMOM15:
1 Jerk @ 75% (May go up last 3-4 minutes if all makes)
4) Sled Sprints:
Take a sled out back and push for 7-8 Sprints (dumpster to curb), walking the sled back to the dumpster then rest. Goal is as much weight as you can have on the sled, while still maintaining a 100% upright sprint position.
Wednesday, March 23, 2016
Monday, March 21, 2016
Tuesday, March 22
Class:
1) Power Clean + Squat Clean max
2) V-Up sprint workout
Extra:
1) With a partner complete 100 Thrusters (115/75) for time - Barbell may not touch the ground, no sets smaller than 12.
1) Power Clean + Squat Clean max
2) V-Up sprint workout
Extra:
1) With a partner complete 100 Thrusters (115/75) for time - Barbell may not touch the ground, no sets smaller than 12.
Sunday, March 20, 2016
Sunday, March 20
Great job today guys -- Sunday will be 2pm, 2:30p start time -- Schedule for next week will be:
Monday - Off
Tuesday/Wednesday - Class + Regular
Thursday - Active recovery
Friday - Prep
Saturday - Open
Sunday - Off
then we will go into the "old" schedule for awhile, to meet up with class on the Strength Cycle, relax a bit and remember why we do CF and how to have fun in CF (the community, doing class, etc. - NOT just basing yourself and your hard work off some leaderboard)
Monday - Class + extra
Tuesday - Class only
Wednesday - Class + Extra + Weakness
Thursday - Off
Friday - Class only
Saturday - Class + extra
I am super proud of everyone this season, it is amazing to think how much better everyone has gotten over this year. Congrats to Clark and Mackenzie, as well as Jade & (late I know, sorry) EVE on all of the major life changes upcoming for our group this year. We will talk about goal setting, and how to approach this upcoming year in a few weeks - In the meantime enjoy your last Open week, hit it hard!
Monday - Off
Tuesday/Wednesday - Class + Regular
Thursday - Active recovery
Friday - Prep
Saturday - Open
Sunday - Off
then we will go into the "old" schedule for awhile, to meet up with class on the Strength Cycle, relax a bit and remember why we do CF and how to have fun in CF (the community, doing class, etc. - NOT just basing yourself and your hard work off some leaderboard)
Monday - Class + extra
Tuesday - Class only
Wednesday - Class + Extra + Weakness
Thursday - Off
Friday - Class only
Saturday - Class + extra
I am super proud of everyone this season, it is amazing to think how much better everyone has gotten over this year. Congrats to Clark and Mackenzie, as well as Jade & (late I know, sorry) EVE on all of the major life changes upcoming for our group this year. We will talk about goal setting, and how to approach this upcoming year in a few weeks - In the meantime enjoy your last Open week, hit it hard!
Friday, March 18, 2016
Saturday, March 19
Plenty of hip warm-up, pulling & pushing, then get into this:
Warm-up:
3 Rounds:
5 DL @ 185, 205, 225 / 105, 125, 155
10 WB
10 Cal Row
5 HSPU
*This should be done at your station, once your HSPU is set up.*
Have done 4-5 minutes before workout begins.
Heats - 10-11am - Normal heats for class
Heat 1 - 11:20am - Clark, Omar, Starfox, Jesse, Dru, Brode
Heat 2 - 11:50am - Jibs, CSans, JSans, RT, Jordan, ARaph
Heat 3 - 12:20pm - Jade, Jen K., Sunshine, Kenz, Shelby
Heat 4 - 12:50pm - Maria, K$, Fazzio, Mo, Cody*, Ed*
*Unsure if doing tomorrow.*
Warm-up:
3 Rounds:
5 DL @ 185, 205, 225 / 105, 125, 155
10 WB
10 Cal Row
5 HSPU
*This should be done at your station, once your HSPU is set up.*
Have done 4-5 minutes before workout begins.
Heats - 10-11am - Normal heats for class
Heat 1 - 11:20am - Clark, Omar, Starfox, Jesse, Dru, Brode
Heat 2 - 11:50am - Jibs, CSans, JSans, RT, Jordan, ARaph
Heat 3 - 12:20pm - Jade, Jen K., Sunshine, Kenz, Shelby
Heat 4 - 12:50pm - Maria, K$, Fazzio, Mo, Cody*, Ed*
*Unsure if doing tomorrow.*
Thursday, March 17, 2016
Friday, March 18
Prep Day:
1) Row 100cals with this pacing:
1st 33 - Moderate (1300/900)
2nd 33 - Easy (1250/850)
3rd 34 - Harder (1450/1000)
2) 5 sets of 5 DL @ 225/155
Set 1, 3, 5 - Quick Singles (drop from the top)
Sets 2, 4 - TnG
3) 4 Rounds:
3 HSPU
4 Burpees
5 KBS (53/44)
6 Box Jumps
8 Wall-Balls
10 Pause (at bottom) Jumping air squats
30 DU
rest 2 minutes
Thoughts:
Initially I think people will fall into two groups.
Group 1 - No struggle with DL, WB or Row -- probably HSPU struggle. This group needs to focus on bigger sets for DL / WB and a solid row pace. Get a good tie-breaker, take a ~30s transition off the rower and focus on small, controlled sets on the HSPU (3s or 5s) with limited rest.
Group 2 - Big struggle with DL or WB & Row -- Less HSPU struggle, but will be time pressured there. DL need to be broken up intelligently, with the last 20-25 reps done as very fast singles. Taking away the eccentric will help a ton. WB should be done as 15 then (4) 10s and row pace should be kept lower to start, then picked up at 20-25 cals. HSPU do what you can, minimal rest though.
Ultimately this workout isn't one that will have a significant pacing or count down structure - that just isn't the way chippers work. You need to have small goals, and keep yourself moving - make it from one goal to the next as seamlessly as possible - and just get tough on WB and the Rower, less brain work and more physical work to get to the HSPU.
1) Row 100cals with this pacing:
1st 33 - Moderate (1300/900)
2nd 33 - Easy (1250/850)
3rd 34 - Harder (1450/1000)
2) 5 sets of 5 DL @ 225/155
Set 1, 3, 5 - Quick Singles (drop from the top)
Sets 2, 4 - TnG
3) 4 Rounds:
3 HSPU
4 Burpees
5 KBS (53/44)
6 Box Jumps
8 Wall-Balls
10 Pause (at bottom) Jumping air squats
30 DU
rest 2 minutes
Thoughts:
Initially I think people will fall into two groups.
Group 1 - No struggle with DL, WB or Row -- probably HSPU struggle. This group needs to focus on bigger sets for DL / WB and a solid row pace. Get a good tie-breaker, take a ~30s transition off the rower and focus on small, controlled sets on the HSPU (3s or 5s) with limited rest.
Group 2 - Big struggle with DL or WB & Row -- Less HSPU struggle, but will be time pressured there. DL need to be broken up intelligently, with the last 20-25 reps done as very fast singles. Taking away the eccentric will help a ton. WB should be done as 15 then (4) 10s and row pace should be kept lower to start, then picked up at 20-25 cals. HSPU do what you can, minimal rest though.
Ultimately this workout isn't one that will have a significant pacing or count down structure - that just isn't the way chippers work. You need to have small goals, and keep yourself moving - make it from one goal to the next as seamlessly as possible - and just get tough on WB and the Rower, less brain work and more physical work to get to the HSPU.
Tuesday, March 15, 2016
Wednesday, March 16
Class:
1 - Snatch work
2 - Run/Burpee sprint work / intensity training
Extra:
E2MOM20:
Build to a heavy 3 Back Squat
Sets 1-3 @ 60%
Sets 4-6 @ 70%
Sets 7+ - Build as desired to a Heavy 3 or 3RM
*If you fail you're done for the day*
1 - Snatch work
2 - Run/Burpee sprint work / intensity training
Extra:
E2MOM20:
Build to a heavy 3 Back Squat
Sets 1-3 @ 60%
Sets 4-6 @ 70%
Sets 7+ - Build as desired to a Heavy 3 or 3RM
*If you fail you're done for the day*
Monday, March 14, 2016
Tuesday, March 15
The Ides of March
Great job this week! The power of the one-and-done is that you get stronger as the competition goes on as others get weaker. 44/34/24 finishes, looking better as you go.
Class -
1) FS + Jerk
2) 10RFT:
Wall-Climb
Rope Climb
Extra:
3) 30-20-10:
Burpees
DB Push Press (35/25s/hand)
Second HS Hold (i.e. 30/20/10s)
4) Immediately after part 3 begin AmRap5:
Sets of 5/3 Muscle-Ups (i.e. pop up, hit 5/3 Muscle-ups, come down, that is 1 round)
Great job this week! The power of the one-and-done is that you get stronger as the competition goes on as others get weaker. 44/34/24 finishes, looking better as you go.
Class -
1) FS + Jerk
2) 10RFT:
Wall-Climb
Rope Climb
Extra:
3) 30-20-10:
Burpees
DB Push Press (35/25s/hand)
Second HS Hold (i.e. 30/20/10s)
4) Immediately after part 3 begin AmRap5:
Sets of 5/3 Muscle-Ups (i.e. pop up, hit 5/3 Muscle-ups, come down, that is 1 round)
Saturday, March 12, 2016
Sunday, March 13
Great job on 16.3 today everyone, very pleased with the effort given out today - a few areas of improvement for some, but overall excited by the efforts given!
Tomorrow 2pm arrival, 2:30p Start time
Tomorrow 2pm arrival, 2:30p Start time
Friday, March 11, 2016
Saturday, March 12
Warm-Up:
Important that you come in today with your warm-up goal in mind to get a mini-workout in before you begin. It should look like this:
0-15mins - Movement prep, voodoo bands, banded work aimed at Hamstrings, low back, rear shoulders and forearms.
15-30 minutes: EMOM12:
a) Row 16/13 Cals
b) Banded Goodmornings + March (~35-40seconds worth)
c) 8 DB Snatches (55/35)
30-40 minutes: 1 Full Round @ pace, rest 6 minutes (do Air Squats + Shoulder Opening during rest)
This means start warm-up ~30-40 minutes out of your heat time:
Heat 1 @11:15am: Omar, Brode, Dru
Heat 2 @11:30am: ARaph, Jordan, ACon
Heat 3 @ 11:55am: Jeff, John, RT
Heat 4 @ 12:10pm: Sunshine, Jen K., Jesse
Heat 5 @ 12:30pm: Maria, K$, Jade
Side Goals for First Bar MU - Shelby, EVE? (not sure let me know).
Let me know if you're coming and want/need to be put on this? Hard to keep track these days with so many people out of town, doing it on odd days, not doing it, etc.
Important that you come in today with your warm-up goal in mind to get a mini-workout in before you begin. It should look like this:
0-15mins - Movement prep, voodoo bands, banded work aimed at Hamstrings, low back, rear shoulders and forearms.
15-30 minutes: EMOM12:
a) Row 16/13 Cals
b) Banded Goodmornings + March (~35-40seconds worth)
c) 8 DB Snatches (55/35)
30-40 minutes: 1 Full Round @ pace, rest 6 minutes (do Air Squats + Shoulder Opening during rest)
This means start warm-up ~30-40 minutes out of your heat time:
Heat 1 @11:15am: Omar, Brode, Dru
Heat 2 @11:30am: ARaph, Jordan, ACon
Heat 3 @ 11:55am: Jeff, John, RT
Heat 4 @ 12:10pm: Sunshine, Jen K., Jesse
Heat 5 @ 12:30pm: Maria, K$, Jade
Side Goals for First Bar MU - Shelby, EVE? (not sure let me know).
Let me know if you're coming and want/need to be put on this? Hard to keep track these days with so many people out of town, doing it on odd days, not doing it, etc.
Thursday, March 10, 2016
Friday, March 11
Prep Day / Thoughts:
This is the first Open Workout where priming your engine will be huge. I will have a 12-14 minute EMOM to do before you begin the workout that you should get and have your heart rate up before you start. This will help fend off your heart rate jumping on you too quickly. For most of you this will come down to how well you can do at Bar MU, if you know for a fact you can just go UB the whole time, then it requires a little delicacy early on based on your engine. Use time standards to help you:
10+ Rounds: Every 40s do 1 round
9+ Rounds: Every 45s do 1 round
8+ Rounds: Every 50s Do 1 round
etc. etc.
I honestly don't feel that a prep day is hugely important for tomorrow unless your grip or back are beat up, but if you do choose to do one instead of class tomorrow:
Prep Day:
1) E2MOM12:
25/20 Cals Rower -- I will move 2-3 rowers over to the extra area in the evening, do not do this in class area, and do not bring extra rowers over - use only the ones I bring back there.
2) 4 sets of 2:
Power Snatch @ 135/85 - Touch & Go
3) 4 Rounds:
4 Power Snatches @ 75/55
5 Powerful Kips
6 Box Jumps
7 Burpees
8 KBS Overhead (70/53)
10 Wall-Ball
12 Box Jump
30 DU
*Rest 90s between efforts*
4) Test one round at :40, :45, :50 -- If you do not have great bar MU, test out 1-2 rounds and see what you think you can sustain.
This is the first Open Workout where priming your engine will be huge. I will have a 12-14 minute EMOM to do before you begin the workout that you should get and have your heart rate up before you start. This will help fend off your heart rate jumping on you too quickly. For most of you this will come down to how well you can do at Bar MU, if you know for a fact you can just go UB the whole time, then it requires a little delicacy early on based on your engine. Use time standards to help you:
10+ Rounds: Every 40s do 1 round
9+ Rounds: Every 45s do 1 round
8+ Rounds: Every 50s Do 1 round
etc. etc.
I honestly don't feel that a prep day is hugely important for tomorrow unless your grip or back are beat up, but if you do choose to do one instead of class tomorrow:
Prep Day:
1) E2MOM12:
25/20 Cals Rower -- I will move 2-3 rowers over to the extra area in the evening, do not do this in class area, and do not bring extra rowers over - use only the ones I bring back there.
2) 4 sets of 2:
Power Snatch @ 135/85 - Touch & Go
3) 4 Rounds:
4 Power Snatches @ 75/55
5 Powerful Kips
6 Box Jumps
7 Burpees
8 KBS Overhead (70/53)
10 Wall-Ball
12 Box Jump
30 DU
*Rest 90s between efforts*
4) Test one round at :40, :45, :50 -- If you do not have great bar MU, test out 1-2 rounds and see what you think you can sustain.
Tuesday, March 8, 2016
Wednesday, March 9
Class:
1) Split Jerk
2) 21-15-9 Workout w/ DL, Pull-up & heavy FS -- This is main focus today, try to have solid intensity here.
Extra:
3) 5 Rounds with a partner:
25/17 Cal Bike Sprint
Max Kipping HSPU UB
*Do with a partner, rest while partner goes - Time rounds + reps*
1) Split Jerk
2) 21-15-9 Workout w/ DL, Pull-up & heavy FS -- This is main focus today, try to have solid intensity here.
Extra:
3) 5 Rounds with a partner:
25/17 Cal Bike Sprint
Max Kipping HSPU UB
*Do with a partner, rest while partner goes - Time rounds + reps*
Monday, March 7, 2016
Tuesday, March 8
Great week everyone! Super Friends moved up 11 spots to 33 this week, Friendship finished 7th in the world (highest in the history of the gym) and second only to the champs regionally. We currently have 3 guys and 3 girls on the first page individually regionally, another 1 guy and 2 girls on the second page with many moving up on their placings this week. Definitely expecting some Wallball & Muscle-Ups soon - so add some WB into your warm-ups if that is a struggle for you.
Class:
1) TGU work
2) Cardio rowing/running/sleds
Extra:
3) With a partner complete:
30-20-10:
Synchro OHS (75/55)
Muscle-Ups
*scale MU numbers in half if neither team member has more than 5 UB*
Class:
1) TGU work
2) Cardio rowing/running/sleds
Extra:
3) With a partner complete:
30-20-10:
Synchro OHS (75/55)
Muscle-Ups
*scale MU numbers in half if neither team member has more than 5 UB*
Sunday, March 6, 2016
Sunday, March 6
Great job out of everyone yesterday, today will be a slight bit more substantial than last week since we didn't get any second session time in after.
2pm Arrival - 2:30p Start time
2pm Arrival - 2:30p Start time
Friday, March 4, 2016
Saturday, March 5
Start list for tomorrow:
9:30am - Regular Heats begin
10:00am - Heat 2
10:25am - Heat 3
10:45-10:50a - Heat 4
11:10a - Kenz, Jade, EVE, Jesse, ACon
11:40a - Jibs, Will, Sunshine, Jen K., Omar
12:10p - Kristen C., RT, John Sans, Ed
12:40p - Maria, CSans, Brandon
We will have a hard wrap up time at 1:20pm, so if you're later please plan on a quick CD and packing up ready to go.
As we did last week, please let me know ASAP if you needed ADDED or REMOVED for any reason from this list, it will impact a lot.
9:30am - Regular Heats begin
10:00am - Heat 2
10:25am - Heat 3
10:45-10:50a - Heat 4
11:10a - Kenz, Jade, EVE, Jesse, ACon
11:40a - Jibs, Will, Sunshine, Jen K., Omar
12:10p - Kristen C., RT, John Sans, Ed
12:40p - Maria, CSans, Brandon
We will have a hard wrap up time at 1:20pm, so if you're later please plan on a quick CD and packing up ready to go.
As we did last week, please let me know ASAP if you needed ADDED or REMOVED for any reason from this list, it will impact a lot.
Thursday, March 3, 2016
Friday March 4th
Prep Day tomorrow -- Note - This MUST be finished no later than 6:15pm and you must clear the extra area by then.
1) Warm-Up:
EMOM12:
a) 8 Goblet Squats Slow (with pause if needed)
b) 12 KBS Overhead (53/35)
2) Spend some time loosening up front rack position then:
EMOM5:
3 Speed FS @ 40-50% 185/115
3) 4 Rounds:
1 Squat Clean (185/115)
2 Bar Facing Burpees
3 Strict HSPU
5 T2B
6 Box Jumps
8 Wall-Ball
10 Full ROM Mountain Climbers (feet beyond hands)
40 DU
Rest 2 minutes between efforts
My recommended strategy for this will likely be (for most):
5s on T2B from the start, minimal break and quick singles on the Cleans (UB on DU should hopefully be an afterthought for most of you) -- The one exception could be the first round of T2B doing 10/10/5 if you are very confident in your T2B. This workout is less about speed than DB made it look, and more about staying diligent on the barbell / managing T2B for most of you.
1) Warm-Up:
EMOM12:
a) 8 Goblet Squats Slow (with pause if needed)
b) 12 KBS Overhead (53/35)
2) Spend some time loosening up front rack position then:
EMOM5:
3 Speed FS @ 40-50% 185/115
3) 4 Rounds:
1 Squat Clean (185/115)
2 Bar Facing Burpees
3 Strict HSPU
5 T2B
6 Box Jumps
8 Wall-Ball
10 Full ROM Mountain Climbers (feet beyond hands)
40 DU
Rest 2 minutes between efforts
My recommended strategy for this will likely be (for most):
5s on T2B from the start, minimal break and quick singles on the Cleans (UB on DU should hopefully be an afterthought for most of you) -- The one exception could be the first round of T2B doing 10/10/5 if you are very confident in your T2B. This workout is less about speed than DB made it look, and more about staying diligent on the barbell / managing T2B for most of you.
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