July 30, 2015

Friday 15.07.31

Warm Up
- 500m row
- Dynamic stretching

Main WOD

“Fran Forever”

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps (75/45)
15 Pull-ups (Chin-over-bar)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Mobility WOD
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time. If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they earn another four minutes. But – this - looks – so - easy… The weights are too light… Post your retractions along with rounds and reps completed to the blog.    

Mobility WOD
Spend some time hitting any tight spots after you scrape yourself off the floor...  10 minutes minimum.

July 29, 2015

Thursday 15.07.30

Coaches Clinic Today at 1600:  Conatact Mark if you can go

Warm Up
- Run to the track
- Dynamic stretching
 
Main WOD
- Accumulate 5 minutes in a push up plank position

6 x 400m

1 minute max rest between rounds

Mobility WOD
- Hamstring stretch and calf mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- If you're looking to increase your 2 mile time, 400m runs will help significantly towards that goal.  Take your two mile time goal and figure out the 400m split.  Each lap focus on hitting the split to train your body to run at that speed.

Mobility WOD
Walk or jog back to the bubble and spend 2 minutes each leg focusing on the hamstring muscles.  Once that is complete spend at least 1 minute each calf with either partner mashing or with a lacross ball.

July 28, 2015

Wednesday 15.07.29

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in a push up plank position

Press 5-5-5-5-5

Mobility WOD
- Trapezious and rhomboid mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Warm up with the bar and work up to a weight you can maintain for five sets across.  Keep a tight core throughout the lift and don't arch your back.

Mobility WOD
Grab a lacrosse ball and lie down on the ground with the ball between your shoulder blades.  Move your arm through its range of motion while slowly moving the ball towards your neck.  Once you're into the meaty portion near your neck, trap, plant your feet and arch your hips to put more pressure on the muscle.  If it's too intense lower back down.  Spend two minutes on each side.

July 27, 2015

Tuesday 15.07.28

Warm Up
- 400m Run
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in a push up plank position

5 Rounds for time:
- 30 Double-unders
- 30m Farmer walk, minimum ½ body weight.

One length of the bubble is 30 meters.

Mobility WOD
- Forearm and tricep mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Today we are working on some skill work with the double unders, specifically coordination, and strength.  A suggestion on the double unders, its not how high you jump each time the key is on how fast you spin your wrists.

Mobility WOD
- Grab a lacrosse ball and a box.  Spend 2 minutes on each arm.  Put ample pressure down on the ball with your other arm.  You'll probably feel it after the farmer walk.

July 26, 2015

Monday 15.07.27

Warm Up
- 800m row (2:20 pace, its a warm up)
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in a push up plank position

3 RFT
- 30 calorie row
- 20 KB swings 53/35
- 10 box jumps, 20” (Step down)

Rest 2 minutes between rounds

Mobility WOD
- Hip and Psoas mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Pace yourself so as to maintain a steady pace in all three rounds. Aim for the same time to complete each round. Practice your rowing mechanics: legs, body, arms, arms, body, legs. Take your time returning to the catch, don’t rush it. Step down from the box to protect your Achilles tendons.

Mobility WOD
The hip and psoas mash will help release tension in the hip capsule.  This will allow for better range of movement in the bottom of the squat.

July 23, 2015

Friday 15.07.24

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in the push up plank position, then

“Mirror-Mirror”

- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (135/115)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (115/105)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (95/95)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (65/65)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (45/35)

For each weight count the total number of reps "mirrored."  Highest total is the winner!

Mobility WOD
- Couch stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
With a two-person team grab one bar per person and two 45, 35, 25, and 10lb plates per bar. Load each bar with 135lb and arrange team to face each other. On “go” one team member does one thruster, then the other person does one thruster. Next the first member does two thrusters, followed by the second doing two thrusters. Repeat in this fashion until either member cannot mirror the effort of the preceding effort or progress in repetitions. When this happens, strip the bar and load it with 115lb. Lower the weight and continue the effort all the way down to the empty 45lb bar.

 The bar may be held at rest in a front rack as long as desired, but once it touches the ground that turn is over.

Women’s weights: 115, 105, 95, 65, 35 

Mobility WOD
Spend at least 2 minutes each leg in the couch stretch.  Breath deeply and try to continuously get lower into the stretch.

July 22, 2015

Thursday 15.07.23

Warm Up
- 800m jog to track
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in a push up plank position

20 Rounds
- 100m sprint
- maximum of 30 seconds rest

Mobility WOD
- partner quad and calf mash

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
- With this workout, focus on form and consistency of effort. In other words, practice running. Warm up well, and go for about 80% effort.

Sprinting is an elemental part of CrossFit (consult your copy of “What is Fitness” or Level 1 Trainer Guide), along with weightlifting and gymnastics. In my opinion we do far too little of this powerful metabolic training exercise.

Mobility WOD
partner up and use your foot to mash your partners quads and calfs.  Use enough pressure that they feel it but don't make it so much that it is painful (a little pain is ok).  Spend two minutes on each part and switch.  Pick someone you don't know that well.  Nothing like shared pain to start a conversation.