May 2014

Tuesday May 20th

Skill

Hang Clean/ Power Clean (20 Min Cap)

 

Junk Yard Dog

Burgener Warm Up

 

Metcon

Tabata

Skill - Hang Power Clean



Tabata 10m Sprints

Rest 60 Secs

Tabata DB Snatches

Rest 60 Secs

Tabata Squats

Rest 60 Secs

Tabata Med Balls Slams

Rest 60 Secs

Tabata Burpees

 

 

 

Resources/Topics

 

Easy Chicken via Nerd Fitness

Travel and Fitness via Strengthrunning

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Monday May 19th

Strength

Weighted Pull Ups

5x5 * (For those without Pull Ups Ask Coaches for scaling options)

Goals /Keys

  • Maintain Hollow Body Position
  • DO NOT Swing or Bend Legs for assistance

 

Metcon

Buy In
750 M Row

30 Wall Balls
30 TTB’s
30 Goblet Squats
30 AB Mat Sit Ups
30 Wall Balls

Cash Out

25 Burpees 

16 Min Cap

 

Resources/Topics

Hand Care via CF Southie

Don't Believe The Hype via Tabata Times

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Sunday May 18th

Don't miss this terrific opportunity to learn and put into practice Strongman Training. 

 

You don't need to be a physically big to train like a strongman/woman. See what your capable of and challenge yourself to learn something new. 

 

Sign Up Here

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Saturday May 17th

Thank you and Good Luck EJ.  We will miss you

Metcon

Angie



100 Pull-ups

100 Push Ups

100 Sit Ups

100 Air Squats



The partner not working must hold onto a Medball with both hands at all times. Ball May never touch the ground.



10 Burpee penalty for each violation for each partner to be completed at the end

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Friday May 16th

Skill

Gymnastic Kipping (15 Min Cap)

 

 1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

  • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
  • Legs and arms straight and together with toes and arms pointed.
  • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

 2) Partner PVC pipe straight arm pry (5-10 Mins)

  • For this drill, one partner will establish a hollow hold on the floor with a PVC pipe in hand overhead.
  • Partner two will stand overhead of the partner on the floor and hold on to the PVC pipe.
  • The partner on the floor, keeping the elbows absolutely straight, will then pry the PVC pipe down to their hips thinking about engagement through their lats and subscapularis, while the partner standing above, will give a slight resistance (enough so that the PVC pipe keeps moving, but not so much that it stalls in place).
  • Think about placing your big knuckles over the top of the PVC pipe so you maintain a neutral wrist as you pry the PVC pipe down.
  • Each partner should do 3 sets of 5 reps, alternating sets each time

 3) Hip Thrust From The Ground (5-10 Mins)

  • For this drill lie on the ground with legs up and bent at 90 degrees 
  • Thrust your hips to the ceiling and land with your feet are flat on the ground

Mental Toughness Day

20 Min AMRAP



10 BB FS

10 BB STOH

10 KBS

10 KB Halo

Everytime the BB/KB touches the ground do a 200 M Run

 

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Thursday May 15th

 

Strength

Back Squat

5x5

Goals /Keys

  • Tight Core
  • Controled Descent (2 or 3 count)

 

Metcon

4 RFT

10 Sit Ups
10 Stand Up Step Ups with Weight
100m run with weight

 

 

Resources/Topics

Easy Chicken via Nerd Fitness

Travel and Fitness via Strengthrunning

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Wednesday May 14th

Skill

Pull Ups (20 Min Cap)

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

​Newer Athletes should perform progressions only.

Metcon

4 Rds - NFT

 

10 Kettlebell Swings

10 Squats with Kettlebell with Kettlebell in rack position Right

25-yard One-arm Farmer Walk with Kettlebell in rack position Right

10 Kettlebell Swings

10 Squats with Kettlebell with Kettlebellin rack position Left

25-yard One-arm Farmer Walk with Kettlebellin rack position Left



KB should be HEAVY. Work with a partner and alternate rounds with minimal rest. If you can’t organize the front rack squat, perform a goblet squat instead.


 

Resources/Topics

 

Overtraining via Marks Daily Apple

5 Perfect Recovery Meals via motherfitness.com

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Tuesday May 13th

Strength

Deadlift

5x5

Goals /Keys

  • No TOUCH and GO's, Reset before every rep
  • Focus on proper set up for every rep
  • Go up in weight in set provide form is great

 

Metcon

30 Barbell Thruster AFAP

Rest 2 Mins

Row 500M AFAP

Rest 60 Secs

Run 400m AFAP

 

 

Resources/Topics

Community via Tabata Times

Avoiding CF Burnout via CrossFit One World

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Monday May 12th

Skill

Hang Clean/ Power Clean (20 Min Cap)

 

Junk Yard Dog

Burgener Warm Up

 

Metcon

18 Min AMRAP

6 Pull Ups
400 M

*Rest 60 Secs Between Rounds

 

 

Resources/Topics

Get Ready to Lose via WLC

What is Glutten via Live Science

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Sunday May 11th

 

Happy Mothers Day

 

Metcon

"MPIW"

30 Min AMRAP

 

Partners

 

40 Calorie Row
35 Ring Rows
30 Box Jumps (24, 20")
25 Abmat Sit-ups/15 TTB's
20 Burpees To Plate
1 Length Carry in the Parking Lot

 

Ode To Mom's via the Vancouver Sun

 

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