July 29, 2014

Wednesday 14.07.30

Main WOD
20min AMRAP

- 20 Air Squats
- 20 Kettle Bell Swings 53/35#
- 200m Run

Strength: Pull Ups Test
1x Attempt Max Effort

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

WOD:  This triplet is ordered so that those taking there sweet time on the 200m run will come in last.  The KB swing is the most taxing movement, so utilize the last 10 air squats as active recovery to prepare your self for large unbroken sets during the KB swings. Those who burn through the air squats will leave themselves gassed for the KB and a vicious cycle will begin.
  • Air Squats.  Points of performance are weight in heels, maintain lumbar curve, hip crease is below knee crease at bottom of squat, and your knees track over toes creating external rotation which stabilizes the system.
  • KB Swings. "Its all in the hips" - Chubbs Petersen.  Keep your chest upright at all times creating upward momentum by opening your hips as the KB swings frontwards.  Grip the edges of the KB handle and keep your elbows rigid ensuring all power from the hips is transferred to the KB.
Scaling:  Use a medicine ball to brace your downward movement of the air squat.  Reduce the weight of the kettle bell.  If you have a shoulder injury, consider the Russian swing (bring KB to parallel) and/or go one armed swing.  Substitute a 250m row for the run.

Strength:  Time to check our progress over the last month with a test!  We have worked pull ups in ascending EMOMs over the last 4 weeks.  Today we will put it all together with 1x attempt of max effort strict pull ups (unbroken).  Chalk up, grab a piece of pipe, and have a buddy cheer you on.  String together as many strict push ups as possible and record your score. Maybe your buddy can motivate you to get 3 extra pull ups...

July 28, 2014

Tuesday 14.07.29

Main WOD
15min EMOM

- 8 Strict Press 95/65#
- 10 Double Unders

Skill: Pistol Test
- 2 Pistol each leg with Med Ball 6/10/14/20#

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

WOD: Every minute on the minute, each athlete will execute 8 Strict Presses at 95/65#.  This will take about 15-30 seconds.  With the remaining time in each minute, each athlete will execute 10 Double Unders. This will take about 20-30 seconds depending on skill and maybe a little luck.  Intent is that each athlete has roughly 10 seconds to regroup prior to the next blocked minute.  Repeat for 15 minutes.  If this WOD turns into an AMRAP, see scaling options below.

Scaling: Reduce the weight for the Strict Press or substitute Push Press and Push Jerk.  Substitute Double Unders with Single at 3:1.

Skill:  Time to check our progress over the last month with a test!  We have worked pistols in various scales for the last 4 weeks.  Today we will put it all together with a max weight pistol test.  Partner up and grab 4 medicine balls.  Begin conducting 2 pistols on each leg without a MB.  Pending your success, grab a 6# MB and conduct 2 more pistols on each leg.  Pending your success, grab a 10# MB and conduct 2 more pistols on each leg.  Continue increasing the weight until you max out with the 20# MB.  Record your max weight accomplished. 

July 27, 2014

Monday 14.07.28

Main WOD
16min AMRAP

- 10 Box Jumps 24/20"
- 5 Toes to Bar
- 5 Pull Ups

Strength: Strict Press Test
1 rep max

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

WOD: Goal for this triplet is 12+ rounds. Box Jumps will take 30-40 seconds, Toes-to-bar will take 10-15 seconds, and Pull Ups will take 10-15 seconds.  Times are based on pacing yourself and not "redlining" in the first 8 minutes.  Things to consider:
  • Box Jumps.  Rest on top of the box, NOT the bottom. As soon as you come off the box, jump back on.  Image that the floor is lava. If you are substituting step ups, maintain a even pace while switching your lead foot half way through each round.
  • Toes-to-bar.  Start in the hanging position on the bar with the heels starting behind the vertical plane of the bar. You then get both toes to touch the bar at the same time and finish by having both feet pass under the bar again.
  • Pull Ups. Very low pull up count.  Excellent opportunity to work on stringing them together and maybe even try the butterfly kip.
Scaling:  Reduce the height of the box to 20/16".  If you cannot get your toes to the bar, try and get your feet above your shoulders or sternum.  Pull up quantity is low, so resist the urge to use a band.  Prefer that you grab one of the adjustable pull up bars and work on jumping pull ups.

Strength: Time to check our progress over the last month with a test!  We have worked Strict Press once a week for the last 4 weeks focusing on the 4 points of performance, keeping your elbows inside your hands, and breathe control. Today we will put it all together and set a new PR! Read about the importance of the strict press at http://www.crossfit.com/journal/library/PushpressJan03.pdf  starting on page 2.



July 25, 2014

CrossFit Games

Jacob Heppner Takes 18th Overall!
Post comments and questions to www.ironmajorcrossfit.com
 


Watching Schedule.
  • Friday, 25JUL14. ESPN - 8pm CST
  • Saturday, 26JUL14.
    • ESPN3 - 4pm CST
    • ESPN2 - 6pm & 7pm CS
  • Sunday, 27JUL14. ESPN2 - 1pm & 7pm CST
  • Thursday, 31JUL14. ESPN - 7pm & 9pm CST

July 24, 2014

Friday 14.07.25

Team WOD "CHiPs"
1RFT, 2 Partners, 30min Time Cap

- 400m Run
- 200 Double Unders
- 400m Run
- 100 Air Squats
- 400m Run
- 80 Med Ball Cleans 20/14#
- 400m Run
- 60 Wall Balls 20/14#
- 400m Run
- 40 Lunges w/ Med Ball 20/14#
- 400m Run
- 20 Pistols
- 400m Run

Skill : Hand Stand Walk
2x 10 Shoulder Touches
2x 20m w/ Buddy Hold leg
2x 10m Hand Stand Walk

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Coach's Notes. Standard Team start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partners A & B will run together and partition the reps as equitable as possible.  One partner works while the other rests (no penalty or position to hold).  This WOD includes a 400m Run before and after every movement for a total run of 2800m.  The air squats should be fast without sacrificing form.  Hip crease below knee crease and full extension of the hips at the top.  Review the points of performance for the Med Ball Clean here.  Wall Balls require full range of motion like the air squat while hitting the 9 or 10' line with the center of the ball.  Lunges require the front leg to achieve parallel with the ground while maintaining the Med Ball lockout out overhead. Pistols can be done with the assistance of a plate.  Don't forget to run 400m between each movement.

Scoring: Score is total time or total number of reps complete in 30 minutes.

Scale: Substitute a 500m row for the 400m run. Reduce the weight of the med ball to 14/10# if needed for any event.  Pistols can be executed on a plate or holding onto the rig.

Skill: In order to prepare your shoulders for the transfer of weight during the walk, start off with 2x 10 shoulder touches (5 each shoulder).  Check out this video for details.  After the shoulder touches, do a wall walk, get inverted, and have a partner hold your feet as you walk out 20m.  After 2x successful attempts, try to get into a good handstand position without the wall and try again.

July 23, 2014

Thursday 14.07.24

Main WOD "Amanda"
9-7-5

- Muscle-ups
- Snatch 135/95#

Strength
Deadlift 5-3-1 reps @ 75/85/95%

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

WOD:  Benchmark #7. These two high-skill movements make for a very challenging workout. There's only a small percentage of athletes that can complete this workout under 5 minutes.
The accuracy and balance of the snatch and the stamina and coordination needed for the muscle up make it one of the toughest benchmark WODs.
  • Muscle Ups.  21 total reps of the most complex gymnastic movement in the CrossFit kitbag.  If you can do a muscle up, this is a great WOD to force yourself to get all 21.  String them together and you will set yourself apart from the rest. Check out this article for tips on progressions and perfecting the movement.
  • Power Snatch. 21 total reps of the most complex weightlifting movement. Check out this video for step by step instructions on the snatch.
Scaling: Substitute with Bar Muscle Ups at 1:1. Also substitute Muscle Ups for Chest-to-Bar Pull Ups and Dips at 2:1.  Substitute Snatch with Clean & Jerk and/or reduce the weight to 95/65#.

Strength: 3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Review the points of performance prior to execution.  In order to reduce the "jerking motion" at the beginning of the pull, make an effort to pull the slack out of the bar before accelerating.  Pull until you feel the bar get tight against the plates. Once you reach that point—where you feel the bar bending—THEN begin the pull off the floor, thinking of accelerating the speed more and more with every inch the bar moves.


July 22, 2014

Wednesday 14.07.23

Main WOD
30-20-10*

- Double Unders
- Box Jumps 24/20"
- Kettle Bell Snatch 53/35#

*5 Burpees E2MOM (every 2 minutes on the minute)

Strength
Strict Press 5-3-1 reps @ 75/85/95%

Post loads and results to www.ironmajorcrossfit.com
 

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

WOD:  Today is Triplet Chipper with a penalty.  You will perform 30 reps of each movement, then 20 reps of each movement, and then 10 reps of each movement. However, every 2nd minute on the minute (0:00, 2:00, 4:00, 6:00, etc) you will stop what you are doing and perform 5 burpees.  The faster you go, the less burpees you have to perform.
Scaling: Substitute Singles for Doubles at 3:1.  Reduce the height of the box jumps to 20/16".  Reduce the weight of the Kettle Bell Snatch to 35/24#.

Strength:  3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.