February 26, 2015

Friday 15.02.27 - Open WOD 15.1


OPEN WOD 15.1
9min AMRAP

- 15 Toes-to-bars
- 10 Deadlifts 115/75#
-   5 Snatches 115/75#

Then

15.1a - 1 Rep Max Clean & Jerk
6-minute time cap

NOTE: Workouts must both be completed within same 15 minutes.

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.

WOD Details: Watch the video brief here! Due to plate limitations, expect multiple heats of 3-4 Athletes. Have a plan to stretch out and stay loose. 
  • 15.1 begins with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
  • Your SCORE for 15.1 is the total number of reps completed in 9 minutes
  • 15.1a begins with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than ½ lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
  • Your score for 15.1a will be the weight in lbs that you successfully cleaned and jerked.
Movement Standards: Read the PDF document by clicking here!

Scaled and Teen Divisions: If competing in these divisions, inform your judge to receive a specialized WOD brief and alternate movement standards.

Friday 15.02.27 - Non Open WOD

Main WOD - OPEN ALTERNATIVE
15min AMRAP

- 20 Kettlebell Swings 53/35#
- 15 HRPU
- 10 Wall Balls 20/14#

Skill
Plank Holds at 1min / 40 sec / 20 sec

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Open WOD Alternative: For those Athletes not participating in OPEN WOD 15.1, this WOD is for you. Pace yourself and focus on "full extension of the hips".
  • Kettlebell Swings. Assume a good air squat position. Dip into a partial squat, and drive your hips up into full extension. USe the momentum of your hips to propel the Kettle bell overhead.
  • Hand Realease Push Ups. Rep begins with chest/quads on the ground and hands in the air. The rep ends with elbows fully extend with the body in the plank position.
  • Wall Balls. Rep begins with the hip crease below the top of the knees and the ball off the ground. Rep ends when the center of the ball makes contact at or above the target line.
Skill: Plank Holds. Assume the top of a good push up position and hold a rigid centerline till time expires.

February 25, 2015

Thursday 15.02.26

***2015 CrossFit Open Begins Friday***

Warm Up as a Group
- 30 Push Ups
- 30 Sit Ups
- 30 Pull Ups
- 30 Lunges

Main WOD - Active Recovery
1 RFT, 60-70% Max Effort

- 2.25 mile Run

Skill
- 4 x 10 Turkish Get Ups (alternating sides)

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Warm Up: These movements are not for time, so ensure you perform each exercise using correct form and full range of motion. Focus on good form during all movements.

Main WOD: Today is an active recovery day to allow the body to rest and prepare for the Open on Friday while still practicing mobility, strength, and skill work. There is no time requirement, therefore athletes should execute the run at their desired pace.

Golf Course Route - Cody to Biddle to Pope to Grant
Skill: Turkish Get Ups. The intent is for the athlete to execute two sets of Turkish Get Ups per side. To begin the movement, lie on your back holding the kettle bell in front of you with one arm. Sit up keeping the kettle bell raised overhead using your free hand for support. Moving one leg behind you, get onto one knee still keeping the kettle bell overhead. Stand up, fully extending the hips while maintaining the kettle bell in the overhead position. Return to the start position in the reserve sequence. Watch this training video.

February 24, 2015

Wednesday 15.02.25

***2015 CrossFit Open Begins Friday***

Main WOD
4 RFT

- 40 Double Unders
- 20 Jump Squats
- 10 Thrusters 95/65#

Strength Work
- 1 Rep Max Deadlift

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Four rounds of spinning, jumping, and thrusting. This WOD looks like a burner, but unless you have a pace and plan, you will get burned. Be sure to watch the Jump squat video, it will make our break your day.
  • Double Unders: Begin with the rope behind the heels. Pass the rope under the feet twice for one successful rep.
  • Jump Squats: Execute an air squat, but incorporate a jump at the top of the movement when the hips and knees are fully extended. Keep the hips and knees fully extended during the jump and return to the start position. See this training video.
  • Thrusters: Begin the movement with the bar in the front rack position and the bottom of the squat (hips below the knees). The movement ends with the bar overhead with the arms and hips fully extended. During the drive, keep the chest up, a tight core, and a neutral head looking forward.
Scaling Options: Substitute single unders for double unders at 3:1 or parallette jumps at 1:1. Reduce the bar weight on thrusters to 75/55#.

Strength: 1 Rep max deadlift. Partner up in teams of 2-3 and slowly work your way up to a new PR. Warm up with 50% of previous PR and then begin increasing the weight and decreasing the reps until you get to 90-95%. then load 5-10# over previous max and give it a try!

February 23, 2015

Tuesday 15.02.24

***2015 CrossFit Open Begins Friday***

Skill Work: Pistols
- 3x 10 (Alternating Legs)

Main WOD
1 RFT, All weights 115/75#

- 10 Shoulder Press
- 15 OHS
- 20 Push Press
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Skill Work: 3 x 10 Pistols: A pistol is a single leg squat that helps improve balance and strengthens stabilizing muscles in the leg. Check out his article and video on pistol progressions and points of performance: http://www.tabatatimes.com/pistols/

Main WOD: Squats and Presses, it’s that simple. Use the same weight throughout the WOD, taking breaks as needed.
  • Shoulder Press: The movement begins in the shoulder rack position with the bar resting on the shoulders and a grip slightly wider than shoulder width. The elbows are below and in front of the bar, with feet shoulder width apart. The head is slightly back to allow the bar to pass. Press the bar overhead so that it is inline with the heels. Return the weight back to the rack position to end the movement.
  • OHS: Maintain active shoulders and a tight core during the squat. Keep the weight on your heels! Break the parallel plane at the bottom of the squat with the hips below the knees. Return the weight back to the starting position to end the movement.
  • Push Press: The push press uses the same technique as the shoulder press but includes a dip and drive to raise the bar overhead. Initiate the dip by bending the hips and knees while keeping the torso upright. The dip should only be ¼ of the depth of the squat. From the bottom of the dip, quickly drive the weight overhead until the hips are fully extended to begin the press.
  • Front Squat: We’ve done a lot of these this month so you should be very familiar by now. Keep a loose grip on the bar to ensure your elbows remain high in the front rack position. Ensure mid-line stability with a tight core, maintain the arch in your back by keeping your chest up, track your knees over your toes as your lower into the squat, hips below your knees, and keep the weight on your heels.
  • Push Jerk: This movement builds upon the push press with a “press and dip” after the “dip and drive” but before the “press” overhead. After the dip and drive, press the bar overhead while simultaneously dipping and catching the bar in the partial squat with the arms fully extended overhead. Stand with the bar directly overhead to finish the press. Lower the bar to the rack position to end the movement.
  • Back Squat: Begin the movement with bar in the back rack position and feet shoulder width apart. Execute a squat using the following techniques: ensure mid-line stability with a tight core, maintain the arch in your back by keeping your chest up, track your knees over your toes as your lower into the squat, hips below your knees, and keep the weight on your heels. At the bottom of the movement, the hips should be below parallel. Return to full hip and knee extension to complete the movement.
Scaling Options: Reduce the weight to allow the athlete to achieve full range of movement for all exercises.

February 22, 2015

Monday 15.02.23

***2015 CrossFit Open Begins Friday***

Strength Work: OHS Ladder
- 5 reps 75/45#
- 4 reps 95/65#
- 3 reps 115/85#
- 2 reps 135/105#
- 1 rep 155/125#

Main WOD
3 RFT

- 400m run
- 30 KB Swings 53/35#
- 20 Box Jumps 24/20"
- 10 Hand Release Push Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Strength Work - OHS Ladder: The OHS quickly reveals weakness in the squat, core, and shoulders. Begin the movement with the weight overhead and inline with the heels. Maintain active shoulders and a tight core during the squat. Keep the weight on your heels! Break the parallel plane at the bottom of the squat with the hips below the knees. Return the weight back to the starting position to end the movement.

Main WOD: Today begins three days of shorter WODs that test the athlete without burning them out before the Open begins on Friday. In three rounds for time, execute the following exercises:
  • 400m Run: Push the tempo on the first and last round. Use the second ran as active recovery. Exit the south side of the bubble through the parking lot. Turn right at the stop sign and continue until you reach the turn around point immediately across from the DFAC.
  • Kettle Bell Swings: The American kettle bell swing begins with kettle bell between your legs and ends with the kettle bell overhead, in line with the heels, and hips fully extended. The hips generate the power raise the bell overhead, not the arms. Keep the chest up during the movement and drive the weight through the heels.
  • Box Jumps: The movement begins with the athlete on the ground facing the box, and ends with the hips fully extended with both feet on top of the box. Athletes can step up, step down, or jump up.
  • Hand Release Push Ups: Begin the movement in the plank position with arms fully extended. Lower the body down to the floor while maintaining a strict plank position. The chest and thighs should touch the ground at the same time. Raise both hands off the ground before pushing back up. Press back to full extension while maintaining the strict plank position.
Scaling Options: Reduce the kettle bell weight. Reduce the box jump height. Athletes may go to their knees during hand release push ups.

February 20, 2015

Why You Need to Sign Up for the CrossFit Open

The Open is 6 days away...Why haven't you signed up?

Team Iron Major needs you!
 
Find out who is already on Team Iron Major by clicking here.

We had a blast with this last year and athletes of all abilities competed. The Open created an awesome team environment in the Bubble and gave our athletes opportunities to push themselves in ways they otherwise might not have had.

It doesn't matter if you are new to CrossFit, or if you are a repeat gamer... THE STRUGGLE IS THE SAME. Be better than the previous version of yourself.

So... if I am competing against myself, why should I pay $20.00 to put my score online? Because the sense of community is never stronger than when you are competing. No one goes to the school dance to sip juice in the corner. So...hop on the dance floor (sign up), leave your comfort zone (do the WOD), and make new friends (cheer on a new PR).

Still need some motivation? Check out this article from a guy who finished last at his box last year. A few exerts below:
  • "Many of the basic movements I knew would be programed in the Open I could still not do. For example, I still scaled pull-ups to ring rows or box pull-ups. Every time I was asked and encouraged to sign-up for the Open, I always said no."
  • "Thursday morning before the first Open workout was announced, I signed up."
  • "I planned on using the entire 10 minutes to get that one rep. I hit my first double-under in the first minute. My gym was excited. They cheered and yelled..."
  • "I actually completed the workout. I even completed it RX. My name had an RX behind it. Like an “I Love Mom” tattoo on a sailor, I had CrossFit’s badge of honor."
  • "That day I learned that community was about the shared struggle."
SIGN UP TODAY! CLICK HERE! DO IT NOW!

February 19, 2015

Friday 15.02.20

Team Hero WOD: "Girls, Girls, Girls”
3 Benchmarks, 2 Partners, 1 RFT

Isabel
-  30 Snatches 135/95#

Grace
- 30 Clean and Jerks 135/95#

Fran
21-15-9
- Thrusters 95/65#
- Pull Ups

Skill Work
- 3x 15 GHD Sit Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

TEAM WOD: This partner WOD is 3 benchmark WODs back to back to back. No rest in between. One partner works while the other partner rests. Each Athlete will do ALL the reps (i.e. 30 snatch, 30 C&J, 21-15-9 Thrstr/PU). Athletes must advance through the WODs together meaning that Partner A cannot begin C&J until Partner B has finished all their Snatches. Fastest team through all the WODs Wins!

"Isabell" - Each rep starts with the bar on the ground and ends with the bar locked out overhead with knees, hips, and elbows fully extended. Athlete may squat, power, or muscle snatch. Reduce the weight to ensure the Athlete can lift the bar from start to finish in one motion. Consider sets of 3-5 to maintain a pace throughout. Watch Rich Froning do "225# Isabel" in under 7 minutes.

"Grace" - Each rep start with the bar on the ground and ends with the bar locked out over head with knees, hips, and elbows fully extended. Athletes must clean the bar into the standing position with bar racked on the chest. Athlete executes the jerk by performing 2 dips and receiving he weight in the partial squat. Athlete then stands with bar overhead and feet under shoulders. Again, consider sets of 3-5 to maintain a pace throughout. Watch Rich Froning compete against himself and set a new PR for a "225# Grace" in about 3 minutes.

"Fran" -  Save the best for last! Each thruster start with the bar on the ground and ends with the bar locked out over head with knees, hips, and elbows fully extended. Athletes must "squat" clean the bar ensuring hip crease is lower than the top of the knees. Then the Athlete executes the thrust by transferring momentum from the bottom of the squat by opening the hips and pressing the bar overhead. After completing all your thrusters, head to the pull up bar. Rep starts with arms fully extended in the hang position and ends with the bar above chin. Repeat until complete. Watch Rich Froning complete "Fran" in under 3 minutes.

Scaling Options:
  • Reduce the weight for the Snatch/C&J to 115/75#
  • Reduce the weightfor Thrusters to 65/45#
  • Substitute Banded/Jumping Pull Ups as needed