April 17, 2014

Friday 14.04.18

Team WOD
In 2 person teams complete the following tasks:

- 100 Shoulder to Overhead (75/55)
- 80 Kettle Bell Swings (55/35)
- 60 Back-rack Lunges (75/55) (30 per leg)
- 40 Toes to Bar
- 20 Wall Climbs

Optional Skill Work
Pistols – 1:00/0:40/0:20

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

Team WOD: In teams of two, one person works while the other rests. Exercises may be done in any order, but each exercise must be completed before moving on to the next. There is no requirement for equal work between partners, but they must share one bar and one kettlebell. The purpose of one person resting is for that person to be able to give a max effort during the work period. Use the rest to your advantage. Talk to your partner about the number of reps you can do unbroken and transition quickly.

For the Back-rack Lunges, place the bar on your back (like you would for a Back Squat) and lunge forward. Your knee should either touch the ground or come within a couple inches of the ground before returning your feet to their original starting positions. Don’t walk around… stay in one place, lunging forward, then returning back.

If Wall Climbs are new to you… lie on the ground face down with your feet against the wall. Anyway you can climb the wall with your feet (basically walking backward up the wall), until you are in a handstand position facing the wall. Your entire body should be touching the wall from feet to chest. That is one.

Optional Skill Work: Do a work rest interval for the Pistols and see how many you can do each round. If you don’t have them yet, hold onto a pole or box to keep your balance. Or you can do a pistol on a box, with one leg hanging off. Or put a 2.5, 5, or 10lb plate under your heel. Talk to a trainer about what might work for you.

April 16, 2014

Thursday 14.04.17

Main WOD
15-10-5-10-15*

- Overhead Squats
- Pull Ups

*50 Double Unders BETWEEN rounds (200 total)

Option 1: 95/65 and Chest to Bar Pull Ups
Option 2: 75/55 and Regular Pull Ups

Optional Strength Work
Clean and Jerk – 10 minutes to establish a 1RM

Then…

- 5 minute EMOM 2x Hang Power Cleans (70-75%)
Post loads and results to www.ironmajorcrossfit.com
 

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

Main WOD: Have you figured out yet that I love the benefits of Overhead Squats?... and pullups are just cool. Focus on an upright chest and active shoulders… push that weight away from you as high as you can.

For this WOD, we are doing Double Unders between rounds, so no DUs after the last round of 15. Scale three Singles for every Double. You have the two Options on Rx weights and types of PUs… or combine the Options for lighter weight, but C2B PUs. Scale as necessary.

Optional Strength Work:Warm up with a few lighter weight Squat Cleans and Jerks, then find your 1RM. Here’s a great video from the US Olympic Team on the Clean and Jerk.

Then…

Work on Hang Power Cleans with 2 Hang Power Cleans every minute on the minute for 5 minutes at 70-75% of that 1RM. The Hang position starts above the knee, works the second pull, and is more difficult then from the ground as you loose the power in the first pull.

April 15, 2014

Wednesday 14.04.16

Main WOD
3 Rounds For Time:

- 15 Deadlifts
- 20 Pushups*
- 25 Sit Ups*
- 200m Run

*Option 1: 245/165
- Any 1 round of PUs do Wall Climbs
- Any 1 round of SUs do GHD
Option 2: 185/125
- No subbing required

Optional Skill Work
Turkish Get Up – 5 minute EMOM of 2x TGUs (heaviest possible)
Post loads and results to www.ironmajorcrossfit.com
 

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

Main WOD: As I’ve mentioned before, Deadlifting is important. It causes a great neuroendocrine response, as well. Again, we are going for a higher rep scheme, so plan your weight accordingly. In Option 1, I put a little teaser for the overachievers: in just one of the rounds, do 20 Wall Climbs, instead of 20 Push Ups; and in one of the rounds (not necessarily the same round), do 25 GHD Sit Ups. They can be done in any round.

Optional Skill Work: The Turkish Get Up is great for core and shoulder strength and stability, coordination, and mobility. Check out this link for more on those benefits. Do a few TGUs at lower weight, building up to a working weight. Then start the clock for a 5 minute EMOM, doing 2 TGUs per minute.

April 14, 2014

Tuesday 14.04.15

Main WOD
3 Round For Time:

- 25 Power Cleans/Front Squats/Shoulder to Overhead (115/75)
- 20 Wallballs (20/14 to 10’/9’)
- 15 Toes to Bar
- 10 Burpees
- 5 Muscle Ups

Optional Strength Work
- Strict Press – 8x65%, 8x70%, 6x80%, 6x85%

Post loads and results to www.ironmajorcrossfit.com
 

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

Main WOD: This is a shoulder intensive WOD, so warm up those shoulders before “GO!”
On the barbell, the first round is Power Cleans, the second round is Front Squats, and the third round is Shoulder to Overhead. All use the same weight. For the Front Squats, if you do a Squat Clean from the ground, it counts as one of your Front Squats.

If you need to scale, scale the weight first, like 95/65, and do Knees to Elbows. Scale the Muscle Ups with 10 Chest to Bar Pullups or further to 10 Jumping/Banded Pullups.

Optional Strength Work: Strict Press again.


ReCap : IMCF Rocks the Throwdown at the Yard

Team IMCF featured three athletes (featured from left to right : Carlos Zayas, Charles Slider, and Allie Scott) competing this weekend in the "Throw down at the Yard" at River Market CrossFit on 12-13 April. 

All three finished in the Top 25 among a regional collection of stellar athletes. This event featured two time cap events, a 15 min triplet, a thruster ladder and two tested events on balance and accuracy rounding out for a total of six WODS. Our group enjoyed the event as well as the atmosphere of community during the two day event. The following is a synopsis of the weekend and some key takeaways from our athletes.

-Facilities and Equipment- I gained a greater appreciation of the bubble's facilities and the space afforded to athletes. I take for granted the space and equipment that the bubble provides and now understand the constraints of other boxes.

-Programming- This weekend was a great gauge in terms of figuring out where our programming sits in terms of quality. With the recent addition of Strength to our normal programming, all three of us were able to maintain a pace that enabled us to finish strong in all events. With some minor tweaking, I believe our models work and will continue to fill in gaps where needed.

Overall, this was a great event to attend and we enjoyed not only the competition, but the support from the IMCF community and athletes from around the region.

Check out the complete standings at http://throwdownattheyard.wodhub.com/competition/249/results



April 13, 2014

Monday 14.04.14

Main WOD
“Randy”

- 75 Power Snatches (75/55)

Rest, then…

- Row 1500m

Optional Strength Work
- Back Squat – 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1x95%

Post loads and results to www.ironmajorcrossfit.com.
 

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

Main WOD: I’ve wanted to do this WOD ever since I heard about it. It is a Hero WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2012 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

It’s just one movement… but I know it’s going to hurt. Go in with a plan, like a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Standards for the Power Snatch include bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.

After you’ve rested for a bit, get on the rower for 1500m. Go for time or just for fun.

Optional Strength Work: Back Squats again… Yeah!

April 10, 2014

Friday 14.04.11

Team WOD
In 3 person teams complete the following tasks:

- 1600m Run
- 2000m Row
- 100 Walking Overhead Lunges (45/25) [50 per leg]
- 50 Weighted Pushups (45/25)
- 5 minutes of Weighted Plank (45/25)

Optional Skill Work
- Muscle Ups: 5 minute max effort Muscle Ups

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

Team WOD: Get in a group of three, strategize, and go at these tasks. Each team member must work on a different task at a specific time. For example, if Tom, Dick, and Harry are teammates, Tom can row 500m, while Dick does 25 Walking OH Lunges, and Harry does 2 minutes of Weighted Plank. If Dick wants to start rowing next, he has to wait for Tom to stop rowing before he starts… or move on to another task. As you can see from that example, they can decide how to divide the work amongst themselves and can all work at the same time. With the Weighted Pushups and Plank, a teammate must place the 45/25 pound plate on the back (plate touching the shoulder blades) of the individual to avoid injury. You will probably want to mark off your progress on a whiteboard.

Optional Skill Work: If you are still working on that pesky Muscle Up, try to get the mechanics down with these drills.

If you have Muscle Ups grab some rings or a bar and go at it for 5 minutes.

April 9, 2014

Thursday 14.04.10

Main WOD
11 minute AMRAP

- 25 Thrusters (45/35)
- 20 Thrusters (75/55)
- 15 Thrusters (95/65)
- 10 Thrusters (115/75)
- 5   Thrusters (135/95)
- 5   Thrusters (155/105)
- 5   Thrusters (165/115)

*Plus 25 Double Unders after every round of Thrusters!

Optional Strength Work
Bench Press: 7, 6, 5, 4, 3 (weight to go unbroken)
- AND/OR
Snatch : 5 min EMOM of 2x Hang Squat Snatches (heaviest possible)

Post loads and results to www.ironmajorcrossfit.com

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

Main WOD: Start the Thrusters with the naked bar and weights close by…. Yes, you’ll change your own weight and time will not stop. Continue up the ladder as far as you can go without failing your first attempt at the weight. You need to have an idea of that weight before you start. Once you reach your max weight, remain there for the rest of the time, alternating between Thrusters and DUs (i.e. if you get to 115/75 by 5 min and can’t go heavier, do 10 Thrusters and 25 DUs per round for the remaining 6 min).

Optional Strength Work: The Bench Press is rarely used in CrossFit WODs, as it has little everyday applicability. However, it improves our strength in pushups and even transfers to pressing strength needed during overhead presses and jerks. Especially those with less upper body strength can benefit from this simple exercise. Body positioning is very important in benching as discussed in this technique video. So get a partner to spot you and choose weights that you can do 7, 6, 5, 4, and 3 times.

AND/OR

If the benches are all taken up… Work on Snatches with 2x Hang Squat Snatches every minute on the minute (EMOM) for 5 minutes. Go with a heavy weight you can carry through 10x Snatches.