June 2014

Monday June 30th

Skill

Power Snatch

Buergner Warm Up

 

Metcon

 

Tabata



Cals
Row

Rest 1 Minute

Burpees


Rest 1 Minute

Double Under’s

Rest 1 Minute

DB Snatch

 

Score is total reps of all movements



Cash Out

3 RFQ:


5 Strict TTB

10 V-Ups


15 Plank Ups


20 Hollow Rocks

 

 

 

 

 

Resources/Topics

Diets? via Deuce Gym

Freedom Ratio via WLC

Continue Reading

Sunday June 29th

Metcon

Option #1

"Old Man Strength"

1x20 Deep Breathing Squats.

 

Take your 10-rep max back squat (approximately 70-75% of your 5RM)
and squat it twenty times.

 

In between each squat, you must take three deep breaths.   This is mandatory.

 

If you did this last week and were succesful add 10 Lbs.

 

 

Option #2

14 Min AMRAP

DB Push Press and Box Jump Ladder

1 DB Push Press, 1 Box Jump- 2 DB Push Press 2 Box Jumps increasing by one until Clock Expires

 

Resources/Topics

Diet Mistakes via T Nation

Continue Reading

Saturday June 28th

 

Metcon

OG CrossFit WOD
"
Nasty Girls"

Partner WOD

Teams Of Two

One Partner working at a time



5 Rds



50 Air Squats

7 Ring Dips

7 Pull Ups

10 Hang Cleans



Break up work any way you want

 

The Ladies behind the Nasty Girls

Annie Sakamoto

Annie was the original and quintessential, “Nasty Girl.” She was the pint size woman who regularly accomplished superhuman feats of strength and endurance. She was so synonymous with CrossFit she even had a WOD, “Annie,” named after her. 

Eva Twardokens

Eva T (on the left) had a bit of a different story. She was a two-time Olympic Athlete forced to retire due to career ending injuries. She stumbled apon Greg Glassman in a spin class and was soon to become a “Nasty Girl” shortly after becoming a private client of Glassman’s.

Nicole Carroll

The director of CrossFit’s Certification and Training Department. She was a helping hand in training Dave Castro to be in the position he is in now today, the programmer of the Games WODs. Today there are roughly 10-20 seminars scheduled around the world on a weekly basis. Nicole has her hands full!

 

 

Resources

The 3 Elements via Breaking Muscle

Continue Reading

Friday June 27th

Strength

Bench Press

5x1

 

Metcon

10-1

Wall Balls
KB Swings
V Ups or TTB's

 

 

 

Resources/Topics

 

Continue Reading

Wednesday June 25th

Strength

Hang Power Cleans

5x1

 

GOAL:

  • This is not a 1RM attempt but a Heavy SIngle performed with near perfect form and technique
  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
  • New athletes will work on the High Hang Power Clean  with PVC or empty barbell

 

Metcon

AFAP

21-15-12-9-6-3



Hang Power Clean

100M Sprint after each round

 

Resources/Topics

Vision of Truth via CF Invictus

Desk Jockies  via Breaking Muscle

Continue Reading

Thursday June 26th

Strength

Barbell Lunges (Front Rack)
5x6

 

Goals/Point of Performance

  • Weight should be heavier than last week
  • Land on heel with front leg with back knee gently touching the ground
  • Maintain vertical shins and upright torso

 

Metcon

2 RFQ and pace on the 10:00



500m Row

400m Run

30 Burpees

**8 min cutoff** Stop whereever you are so you have at least 2 Mins rest before 2nd Rd


 

 

Resources/Topics

Race Against Yourself via Tabata Times

NSCA vs CrossFit via The Russells Blog

Continue Reading

Tuesday June 24th

 

Skill

Kettlebell Swing (20 Min Cap)

 

Keys to Proper Set Up

  • Feet a bit wider than shoulder width apart toes pointed straight ahead
  • Push back with the hips loading the hamstrings
  • Shins are verticle
  • Start with the kettlebell slightly in fromt of your feet in order to hike it back 1st
  • Pull back on the bell to engage the Lats

 

 

 

Metcon 

 

Bench Mark WOD

"Annie" Retest for April 29th
50-40-30-20 and 10 reps
Double-unders/Single w/Power Jumps
Sit-ups

 

Cash Out

Posterior Chain Mobility

 

 

Resources/Topics

Time Changes It Mind Again via Robb Wolf

Do You Believe via Marks Daily Apple

Continue Reading

Sunday June 22nd

Metcon

Option #1

"Old Man Strength"

1x20 Deep Breathing Squats.

 

Take your 10-rep max back squat (approximately 70-75% of your 5RM)
and squat it twenty times.

 

In between each squat, you must take three deep breaths.   This is mandatory.

 

If you did this last week and were succesful add 10 Lbs.

 

 

Option #2

30 Min EMOM

3 DL (80-85% of 3 RM)

7 Burpees over Bar

7 Wall Balls

 

Resources/Topics

4 Killer KB Moves via Tabata Times

Continue Reading

Saturday June 21st

Metcon

HERO WOD
"Bulger"

Partner WOD

Teams Of Two

One Partner working at a time

14 RFT

Run 150 M
7 CTB Pull Ups or Ring Rows
7 Front Squats (1st Rep is Cleaned) or Pause Goblet Squats
7 HSPU or Push Up

Partners Alternate Rds
Partner not working must do 10 Sit Ups or 5 TTB's between Rds
 

 

Resources

Why You Might Be Sore via Mark Rippatoe

Continue Reading

Friday June 20th

 

Is it your shoulders or hips giving you problems with your OHS?

Skill

Overhead Squat

 

GOAL:

  • If you are struggling with OHS (coming onto the toes, knees caving in, issues overhead.etc) focus on technique - keeping the torso upright, bar centered over you and perfect squat mechanics. Work w/empty barbell and light weight; Do not add weight if your mechanics are off. 
  • If you've been doing OHS and have good technique, see if you can add some weight
  • Newer athletes only work technique with PVC or an empty bar

 

Metcon

12 Min EMOM



Odd: 5 DB Bench Press

Even: 5 TTB



Rest 2 min


 

8 Min EMOM



Odd: 7 Box Jumps

Even: 7 Ring Dips 

 

RESOURCES/ARTICLES

Yoga and Deadlifts via Tabata Times

Is Technology Hurting or Helping via Marks Daily Apple

Continue Reading

Pages