May 21, 2015

Friday 15.05.22

Warm Up
- Burgener Warmup

Skill/Strength
A) Gymnastics Work (MU Progressions) 15 Minutes

Main WOD
AMRAP 20 Minutes (Teams of 2)

- Partner A: Run 400m
- Partner B: 6 DB Thrusters (35/20)
- 9 box jumps (24/20)
- 12 KB Swings (53/35)

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Skill/Strength
For those of you who don’t have Muscle-ups, today is for you. Coaches will walk you through methods to help you train your body on how to properly execute muscle ups. Coaches: work false grip, chest to rings, hip drive, hollow hold, ring transition, and kipping swings. If you think someone is close, let them give it a try and see if they get to join the Muscle-up club!

Main WOD
This WOD works as a running round count. Partners switch every time they complete the run, picking up the AMRAP where the other partner left off.

For the DB thrusters, grab two dumbbells, and execute a thruster. Be careful, you have to have good
control of your shoulders since you are moving two unstable weights instead of one solid bar. If you feel shaky or unstable, grab an empty bar (45 for guys, 35 for women) and execute regular thrusters.

Box Jumps: No step ups today (unless you are scaling). You may step down, but in order to execute the WOD as “Rx” you must jump onto the box.

KB Swings: Full range of motion “American” Kettlebell Swings. If you aren’t comfortable with a KB overhead, scale to Russian KB swings (KB only goes to eye-level).

Don’t forget that Memorial Day Murph is on Monday. We start at 1000 and will finish around 1230 with a BBQ hosted by the Ft. Leavenworth chapter of Team RWB. Rx, scaled, and team versions of the WOD will be available. Come on out and have some fun!

May 20, 2015

Thursday 15.05.21

Warm Up
- Burgener Warmup

Skill/Strength
A) In 10 min build to heavy Back Squat

Main WOD
18 Minute AMRAP
- 3 Strict Pullups
- 6 Burpees

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Skill/Strength
A. Back Squats
Take 10 minutes and get heavy. Follow a rep scheme and warm yourself up into heavier weights. Don’t try for a 1RM after two minutes. You have 10 minutes, use all of it. Maintain a neutral spine throughout the lift. Partner up and have your buddy watch you.

Main WOD
18 minutes of pullups and burpees. The reps are low, but you will burn out fast. These are strict pullups, so no kipping. Scale with bands if you need to, or do jumping pullups. For the burpees, make sure your chest and thighs hit the floor on each burpee.

May 19, 2015

Wednesday 15.05.20

Warm Up
- Burgener Warmup

Main WOD
A) 3RFT
- 30 DU
- 10 T2B
- 10 Burpee

Rest 2 minutes

B) For Time
- 1K row
- 40 DU
- 10 Clean and Jerk (70% body weight)
- 40 DU
- 10 Power Clean (70% body weight)
- 40 DU
- 10 Front Squat (70% body weight)
- 1K row

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Main WOD
Metcon all day long! It’s two WODS for the price of one! On part A, focus on pacing yourself. If you crush yourself too quickly, you will pay for it in part B.

Part B starts and finishes with a 1K Row. Pace, pace, pace. This workout can take 18 minutes, or it can take 28 minutes depending on how well you manage your work. Stick with the 70% of your bodyweight for the bar movements.

Scale the DU at 3:1.

May 18, 2015

Tuesday 15.05.19

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy Split Jerk

B) 3-3-3-3-3
- Back squat

Main WOD
3RFT
- 400m run
- 5 MU
- 10 OHS (95/65)

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Skill/Strength
A. Split Jerk

1) Set up in the front-squat rack position with upward pressure on the end of the elbows.

2) Head neutral and feet in a stance of flexibility.

3) Dip slow, straight and short.

4) Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.

5) Hips and ankles open completely as chin is lifted to its highest point.

6) As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.

7) The bar and head will quickly pass each other, at which point the hands will wrap and push the body the rest of the way under for a lockout that will occur immediately after the feet return to the floor.

8) The bar is now directly over the shoulders and the hips with the head poking through to the point where the ears are just in front of the arms.

9) The front foot moves back first to the point where the back foot will step up and meet in the middle to complete the lift.

B. Back Squat

These are triples. If you can’t do three squats without stopping, the weight is too heavy. Work up to a good 3 Rep max! Maintain a neutral spine throughout the lift. Partner up and have your buddy watch you.

Main WOD
3 Rounds, all three modalities. If you don’t have muscle-ups, do two pullups and two dips for every one muscle-up. Ensure you maintain active shoulders during the overhead squats.

May 17, 2015

Monday 15.05.18

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy clean

B) EMOM 6 minutes
- 2x Clean (@80% of part A)

Main WOD
21-15-9

- Front Squat (70% bodyweight)
- Pullups

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Welcome back from the weekend.  Two series of cleans today, then everyone’s favorite rep scheme for front squats and pullups.

Skill/Strength

A.  Heavy Clean

Warm up your lift as you go.  You have 12 minutes to work up to a heavy clean.  Get as close to your 1RM as you can.  Focus on good setup, speed under the bar, and catching the bar in a full squat (that’s why it doesn’t say power cleans…).

B.  EMOM

These are touch and go cleans.  Take 80% of your best lift for part A and execute two cleans (full, not power) every minute on the minute for six minutes.

Main WOD

Front squats and pullups…nothing fancy, just get the work done!

Bar weight is 70% of your bodyweight.  If you need to weigh yourself, there’s a scale in the back of the gym.  Don’t load up whatever you want...follow the weight percentage!

For the front squat, start with a good front rack position (elbows high, bar racked on the shelf created by the shoulders).  Follow the points of performance for a normal squat.  Butt moves back and down, hip crease below top of the knee, weight in the heels.  Keep your elbows up and maintain a neutral spine!


For the pullups, you can kip, butterfly, strict…any method is allowed.  If you use bands, do NOT do kipping pullups.  

May 14, 2015

Friday 15.05.15

Team WOD

"Frenemies"

For time in teams of 2 (Partners work together):
- 1600m run
- 200 DU
- 100 Burpees
- 100 Wallballs (20/14)
- 100 ring rows

Immediately following (Partners go head to head)

For time:
- 100 thrusters (45/35)

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!

This is a two-part WOD. In part one, you and a teammate work together to complete the work in the shortest time possible. In part two, you go head to head to see who can do 100 bar thrusters the fastest! Friends become adversaries! Partner up with someone who will challenge you, and let’s get to it!

Rules:

One team member runs at a time. We will use the 400m route. One team member runs 400m, then the next runs 400m, and so on until the team has run 1600 total meters.

The rest of the work may be split however the team wishes. After the last ring row, the team records its time and immediately begins executing thrusters.

The first person to finish the thrusters is the winner!

Sweatshirts are in!!!

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

May 13, 2015

Thursday 15.05.14

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy push press

B) 3-3-3-3-3
- Power Clean (Build)

Main WOD

6 min AMRAP

- 4 HSPU
- 6 KB Swings (53/35)
- 20 DU

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!

Three parts again today. Start with the push press, then move to power cleans, and finish with a quick Metcon!

Skill/Strength A
Focus on a good setup position, bar racked on the shoulders, elbows slightly in front of the bar. Remember that this movement incorporates the dip/drive, so dip slightly (2-4 inches), then aggressively open the hips and press the bar overhead. Remember, the bar path is straight…your HEAD accommodates the bar, do not move the bar around your head!

Skill/Strength B
Power cleans! Make sure you have a good setup position, locked arms, neutral spine, feet at shoulder width, and a HOOK GRIP! These are three rep movements, so control the bar throughout. No dropping until the completion of the third rep!

Main WOD
The metcon is quick! Scale the HSPU by stacking abmats, or by using a box for box-assisted HSPU. Don’t just do elevated pushups…get as vertical as you can! Scale the weight on the KB swings first, then scale the range of motion to the Russian KB swing. Scale double-unders to 3:1. If you have double-unders but can’t string them together (i.e. you are doing single-double-single-double), count only your double unders.