December 18, 2014

Friday 14.12.19

Team WOD "Chasing Grace & Karen"
2 Partners, 1RFT

- 800m Run
- 30 Clean & Jerks 135/95#
- 800m Run
- 150 Wall Balls 20/14#
- 800m Run
- 100 Burpees

*Run: Together
*Reps: 1 Works while the other Rests

Optional Skill Work: Deadlift
- 2x 5 @ 65/70% then Max Reps @ 80%

Assistance Work
- 5x 10 weighted good mornings 45/35#

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!

Team WOD: For this partner WOD, you will run the 800 M together (or Row 1000M) prior to the Clean & Jerks, Wall Balls and Burpees. While performing the exercises, one partner will work while the other rests; as soon as the working partner breaks, you switch.

Clean & Jerks. For set-up, keep your head forward, shoulders slightly in front of the bar, scapula retracted, back flat, and hips higher than knees.
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • On the second pull, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
  • Press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
  • Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
Wallballs: Keep your lumbar curve, heels down, catch in a squat and drive up in one motion
  • Elbows stay down and in, and the ball stays by the upper chest.
  • View this video to see a ‘Good wallball’ as well as common faults
  • Make sure you hit chest to deck at the bottom of your burpees and open your hips as you jump up with a tall chest (feet leave the floor!)
Optional Skill Work: Continuing your Wendler ‘mesocycle, you will be focused on your 1st cycle of Deadlifts. Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength. Click here for more http://www.muscleforlife.com/get-strong-strength-training/

December 17, 2014

Thursday 14.12.18

Main WOD
3 RFT

- 10 Power Snatches 95/65#
- 20 OH Squats
- 30 Double Unders
- 400m Run

Optional Skill Work: Modified Muscle up
Pull Up + Transition + Dip

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: 3 rounds for time! Pace yourself and identify where you need to break sets to maintain your momentum.  The run can be your active recovery, or the way you beat everyone!  Have fun.
  • Power Snatch: Bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
  • Overhead Squat: Keeping the key points of performance from the air squat (lumbar curve, weight in heels, depth below parallel, & knees tracking over toes) with the additions of a load in the Overhead position.
    • Active shoulders throughout the movement; retracting and extending your scapula while lifting your shoulders off of your rib cage
    • Keep thumbs up in an external rotation
    • Bar stays overhead in the frontal plane
  • Double Unders: Scale 3:1 singles
Optional Strength Work: Modified Muscle Up

December 16, 2014

Wednesday 14.12.17

Main WOD
20min AMRAP

- 2 Muscle Ups
- 4 Burpee Box Jumps
- 8 Walking Lunge Sets (each leg)
- 16 Hand Release Push Ups

Optional Strength Work: Strict Press
- 3x 5 @ 65/70/80% 1RM

Assistance Work
- 5x 10 dips OR push ups

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: If you do not have your muscle up, the scaling will be 3:1; pull-up/ring-dip. You may do all 6 pull ups and then complete the 6 ring dips.
  • Some Muscle up words of wisdom @ http://breakingmuscle.com/gymnastics/the-key-to-conquering-the-elusive-muscle-up
  • Burpee Box Jumps: the main points of performance are to ensure you go chest to deck at the bottom of the Burpee and full extension of the hips at the top of the box jump. 
    • To avoid box bites, it is recommended that you take to steps to your box to plant your feet before jumping up.
    • If you are still working on core strength, modify to jump out burpees versus going to the deck.
    • You may step up your box jumps if needed, but ensure that you are still opening up your hips at the top of the box.
  • Walking Lunge Sets: You will complete 8 lunges on each leg (16 total)
    • Step forwards with one foot in a long stride
    • Make sure your feet are in line and pointing straight forwards
    • Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor
    • At the same time bend the front knee, making sure it doesn't go past your toes
    • Once the back knee is hovered just above or touching the floor, swing the back leg forwards so that it becomes the front leg and repeat
  • Hand Release Push ups: Although a basic movement, the strength transfers to all gymnastic movements including pull-ups, handstand push ups and muscle ups if they are done correctly.
    • Start with arms fully extended and the body in a strict plank position
    • Lower down to the floor while maintaining a strict plank until your chest (not stomach) touches the floor.
    • Raise both hands off the ground before pushing back up
    • Press back to full extension while maintaining the strict plank position
    • Video @ https://www.youtube.com/watch?v=OfIokJqQUYw
Optional Skill Work: Continuing Week #1 of the 5/3/1 Meso-cycle with the Strict Press.
  • Hands just outside the shoulders; bar in front resting on the rack
  • Elbows down and in front of the bar
  • Constant tightness in the midsection; ribs locked down
  • Bar travels straight up
  • Active shoulder at the top of the press
  • More information @ http://library.crossfit.com/free/pdf/45_06_press.pdf

December 15, 2014

Tuesday 14.12.16

Main WOD
1RFT, 25min Time Cap

- 800m Run
- 21 Pull ups
- 10 Hand Stand Push-ups
- 600m Run
- 15 Pull ups
- 7 Hand Stand Push-ups
- 400 M Run
- 9 Pull ups
- 4 Hand Stand Push-ups

Optional Strength Work: Bench Press
- 3x 5 @ 65/70/80% 1RM

Assistance Work
- 5x 10 dips OR chin ups

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!

Main WOD: It wouldn’t be a great week without some running!  For the mental game, remember that the running is all downhill!

For Pull-ups; you pick your poison. Points of performance include pulling yourself upward until your chin is over the bar and completing the exercise by slowly moving to the hanging position. Based on where you are at, these could be strict, kipping, jumping, or banded.
For Hand stand pushups, you can do them strict or kipping. Other modifications include wall walks or pike pushups on the box. Here are some recommendations for the Hand Stand Push-up.
  • Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward or slightly turned out 5-10 degrees.
  • Kick up into a handstand, with your heels touching the wall. http://gymnasticswod.com/content/kick-handstand
  • Once you have kicked up, establish a strong, rigid midline position.
  • While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
  • Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
Here are a couple of videos covering set up and execution for kipping handstand push ups.
Optional Strength Work: Begin by setting your shoulders in their sockets and pinching your should blades behind you for support prior to bringing the bar over your chest. Use a straight-line path to press over your chest. 

December 14, 2014

Monday 14.12.15

Main WOD "Ladders"
1RFT

BUY-IN
- 15 Push Press 135/95#

THEN...Ladders (15-1, 14-2, 13-3...)
- Squat Cleans (15,14,13...)
- Deadlift (1,2,3...)

BUY-OUT
- 15 Push Press

Optional Skill Work
False Grip Ring Pull-ups

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: Let’s start the week out right with some Old Fashioned bar work! The intent is to go unbroken if possible, so strive to plan your rests in between movements.
  • Push Press: Ensure your torso drops straight down on the dip and that you have an aggressive turnaround from the dip to drive without leaning forward or muting your hip.
  • Squat Clean: Remember that it is broken into 3 distinct phases; A pulling movement from the floor into a power position, a jumping movement using your extended hips to move the bar upward, and a catching movement where you quickly rotate your elbows around the bar while you pull yourself under.
  • Deadlift: The weight is light for Deadlift, so really focus on form here. Ensure you start with a good set-up; maintaining your lumbar curve, keeping your weight in your heels and having your shoulders slightly in front of the bar. For the lift, be conscious of your hips and shoulders rising at the same time as your keep the bar in contact with your legs throughout the movement and open your hips with straight knees at the top.
Scaling: Reduce the weight 115/75#.

Optional Strength Work: We worked on the dip and transition portion of the muscle up last week; the next progression we will focus on is the False Grip Ring Pull-up. View this video for a demonstration of how to perform this skill work.

December 11, 2014

Friday 14.12.12

Team WOD
2 Partner, 10 RFT (5 Each)

- 12 Air Squats
- 8 KB Swings 53/35#
- 4 Pistols (2 Each Leg)
*10 Burpees Together each round BEFORE switching

Strength Work: Back Squat
- 3x 5 at 75/80/85% 1 RM
Accessory Work
- 5x 10 situps OR Back Extensions

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!

Main WOD: For this partner WOD, one partner will rest while the other completes the 12-8-4 cycle. To finish the round, you will do 10 Burpees together and then switch. Each partner will complete the cycle 5 times for a total of 10 rounds.
  • You should have some Air Squat muscle memory from Monday! Ensure you keep your weight in your heels, keep a lumbar curve, knees track over the toes, and maintain a line of action; hips press back as your glutes descend and the chest is actively lifted.
  • Similar to a Push Press, the KBS begins with a dip back in order load the hips and allow them to drive the KB overhead.
  • For pistols, balance on one leg, send your glutes back and down, finishing with your hip crease below parallel. Stand to full extension of the hip and knee; cycling/alternating between your right and left each time. See the video for a good demonstration.
Optional Skill Work: This begins your Wendler ‘mesocycle that will continue into January. Make sure that you utilize your spreadsheet to accurately calculate your ‘Working Max’ (90% of your actual max). From there, you can calculate your percentages for strength work.

Accessory Work: Don’t skip out, there is research backing the importance of this in building and sustaining strength. http://www.muscleforlife.com/get-strong-strength-training/

December 10, 2014

Thursday 14.12.11

Main WOD "CrossFit Open 14.4"
14 Min AMRAP

- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls 20/14#
- 30 Cleans 135/95#
- 20 Muscle Ups
*Start over until time expires

Optional Skill Work
Muscle up Transition

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!

Main WOD: This chipper is a mental battle just as much as it is physical. Starting with a fast 60-calorie row will set you up for earlier-than-normal fatigue on subsequent movements. While this makes sense on paper, remember this seemingly obvious tidbit as you begin each of the movements in the chipper.
  • Have a plan for breaking up movements AND dealing with your internal self-talk. You are likely to be surprised by how hard your first few toes-to-bar feel after the row. You are likely to get fewer wallballs in a row than you anticipate. You will almost certainly find that the barbell feels heavier to you than a 135/95 pound bar normally feels; And then, of course, come the muscle-ups. 
  • Click here for some advice from Chris Spealler: http://www.mensfitness.com/training/endurance/crossfit-games-open-wod-144-advice-chris-spealler
Optional Strength Work: Muscle Up Transition. Watch this video for some tips on the transition portion of the muscle up. This would be a good warm up prior to attacking 14.4!