April 23, 2015

Friday 15.04.24


***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 10 Supermans & 10 Med Ball Cleans
 
Team WOD
1RFT, Teams of 3

- 100 KB Swings 53/35#
- 100 Cleans 135/95#
- 50 GHD Sit Ups

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!

Warm Up: Todays RFQ will loosen you up for the team WOD. Supermans should be slow and deliberately stretch your lower back (helps KB Swings/GHD). The Med ball cleans (light weight) will help you activate your muscle memory for the Cleans (help fast elbows and quick drops)
 
Team WOD: TEAM DAY! Look ma, no running today! Group into teams of three. While one partner is working, the other two will hold a medicine ball overhead. This WOD will take about 20-25 minutes, so stretch out and warmup well!
  • If the ball breaks the plane of the shortest person’s shoulders, the entire team must stop and do 5 burpees.
  • If the ball hits the ground, the team must stop and do 15 burpees.
  • As far as the reps, no team member can do more than 20 consecutive reps without switching to another teammate.
Scaling: Reduce the Kettle Bell weight to 44/24#. Reduce the weight of Clean to 115/75#. Reduce the weight of the Med Ball to 14/10#.

April 22, 2015

Thursday 15.04.23

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 10 Burpees and 20 Double Unders

Skill (15min)
- Hip Mobility

Main WOD
5RFT, 15min Time Cap

- 10 Burpee Box Jumps
- 20 Calorie Row

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!

Warm Up: Slow Burpees better equal GOOD Burpees... FULL HIP EXTENSION while getting space between floor and feet on the jump!

Skill: Remember the hip mobility drill we did two weeks ago? Yep…doing it again. You need it after this week of Fran and running. Here is the video in case you forgot.

WOD: The main WOD is another burner like Monday. Step ups are authorized on the jumps.
  • Burpee Box Jumps. Rep starts with chest and quads on the floor. Rep ends with both feet on top of the box with hips fully extended.
  • Row. 20 calories each round. Remember the order of operations (legs, hips, arms - arms, hips, legs). Keep your eyes on the rower display to ensure you keep your head up with an open air way. Do not sacrifice form on the rower for speed.
Scoring: Your score is your time. There is a 1 second penalty for every Box Jump/calorie not completed in the 15 minute cap. Therefore, if I finish 4 full rounds and 8 burpees my score is 15:22 (15min +2 burpee box jump + 20 calories).

April 21, 2015

Wednesday 15.04.22

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)

- Dynamic Stretching
- Burgener Warm up
- 2 RFQ of 10x Strict Pull Ups

Skill/Strength (15min)
- 3x 10 Ring Rows
- 3x 10 Ring Dips

Main WOD
15 Min AMRAP

- 10 Kettle Bell Swings 53/35#
- 5 Bar Muscle Ups
- 200m run

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!

Warm Up: NO KIPPING. If you can't do ten, mark your max score, rest, and try to repeat.

Skill/Strength: The skill and strength is a muscle up progression workout. It is also to get things moving after Fran. Watch this video to see the dips in action. The entire video is a good one to add to your favorites. This will be a good warm up for the main WOD as well.
WOD: The main WOD is a "sufferfest." The kettle bell swings should be a swing, not a shoulder raise. The bar muscle ups requires a "violent kip" generated by the rapid opening and closing of the hips while pushing the bar down with your arms. The run is there for a break and to remind you that there are TEN general physical skills.
Scaling: The bar muscle ups can be scaled in the following ways: jumping bar muscle ups, banded bar muscle-ups (no kipping), or substitute 10 pull-ups and 10 dips for 5 muscle-ups.

April 20, 2015

Tuesday 15.04.21

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 2RFQ of 20 Double Unders and 10 Kettle Bell Swings

Skill (15min)
- 1k Row at a slow pace (5k pace)

Main WOD "FRAN"
21-15-9

- Thrusters 95/65#
- Pull Ups

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!
 
Skill: The S&S portion is designed to get you warmed up for the main WOD. Remember our previous rowing skill and strength and don’t make the same form mistakes. If your knees bend before you have reached full extension, then you are wrong. If you don’t know your 5k pace, use your 500m pace and add 30 seconds per 500. This will be a good start.

Main WOD: The WOD is everyone’s favorite benchmark…Fran. Kwame programmed it for us, now let’s see how far you have come in a month. Remember, the thruster is one movement: a front squat straight into a press. If you stop at the top of the front squat it is a NO REP. Keep that spine neutral all the way through the movement. Your back should have the same arch at the bottom of the squat as it does at the top of the press. First rep is from the ground, and you can squat clean the first rep.

Scaling: Pull-ups can be scaled with a band, or jumping pull-ups can also be substituted.

April 19, 2015

Monday 15.04.20

 
Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 2 RFQ of 10 Box Jumps & 10 Double Unders

Skill (15min)
- 3x Attempts Max Kipping Hand Stand Push Ups

Main WOD
5RFT

- 400m Run
- 30 Double Unders

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!

Warm Up: Two Rounds for Quality of 10 Box Jumps and 10 Double Unders. Execute at a moderate to slow pace ensuring full range of motion on the Box Jumps and "spinning at the wrist" during the Double Unders.

Skill: 3x attempts max Kipping Hand Stand Push Ups. Last week we went no kip. Today you get the kip back to hopefully set a new PR. Check out this video for kip tips.

WOD:  We have already done maximum strict handstand pushups for strength. Now it is time to work on balance with our kipping handstand pushups. No box scaling with this one. Everyone will be working on Rx handstand pushups (unless you have an injury that prevents it). Coaches will demonstrate the two different forms of the kip.

Bottom Line: The WOD is a burner. Simple. Fast. Awful. Scale the double under 3:1 for single unders.

April 16, 2015

Friday 15.04.17

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 20m Lunge Walk & 10 Burpees

Skill/Strength (15min)
- 3x 10 Dead Lift @ 50% 1 RM

Team WOD
4x 4min AMRAP, 2 Partners

- Box Jumps 24/20"
- Push Ups
- Air Squats
- Pull Ups

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!

Warm Up: Slow and deliberate. Whoever finishes last wins!

Skill: Partner up with someone at about the same Deadlift weight as you. Take a moment to set your weights and work up to your 50%. Take a breathe and get in the proper position before executing your first rep.
  • Stance is hip width
  • Weight in the heels
  • Tight lumbar curve (low back)
  • Shoulders begin over the object
  • Hips and shoulders rise together
  • Bar remains in contact with the body for duration of lift
Team WOD: Partner up in Teams of 2. Each team will execute 4 back to back to back to back AMRAPS. One partner works at a time. This WOD should be an all out sprint! Each athlete should "redline" and then rest while their partner does the same. Then repeat for 16min. This is how the WOD should work:
  • 0:00-4:00. Box Jumps
  • 4:00-8:00. Push Ups
  • 8:00-12:00. Air Squats
  • 12:00-1600. Pull Ups
Scoring: Score is total number of reps. Might want to grab a small dry erase board to keep track.

April 15, 2015

Thursday 15.04.16

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up

Skill (15min)
- Mobility

Main WOD
1RFT, 10min Time Cap

- 100 KB Swings 53/35#
- 100 Double Unders

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!

Warm Up: Stretch out on your own and be ready with a PVC Pipe.

Skill/Strength: Hip mobility day. Watch this video for the workout and do as a group. If you are watching this video and have a sick feeling in your stomach, then you are the reason we are doing it. You will thank me later.

WOD: This couplet is for the athlete who "chooses their own destiny." You can break up the reps any way you choose. At the end of the WOD, all that is required is that you have completed 100 reps of each exercise. Another day of double unders? Yes.
  • KB Swings: American style. Full extension of the KB overhead. Use your hips and momentum to SWING the kettlebell. This is not a shoulder raise.
  • Double Unders: Try not to substitute. Break of the reps the best you can to maximize your sets.