November 26, 2014

Thursday 14.11.27

***HARNEY IS CLOSED FOR THANKSGIVING***
 
Main WOD
Triple Tabata

- Push Ups
- Sit Ups
- Air Squats

Optional Strength
- 10x 1 Back Squats @ 100% Turkey Weight
 
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 today you still want to get a workout in, you can try a travel WOD. The optional programming WOD is a body weight TABATA. For those unfamiliar with TABATA, it is 8 rounds of 20 seconds of work-10 seconds of rest.
  • Today’s workout consists of 3 movements; push ups, sit ups, air squats.
  • Starting with push ups, you do 20 seconds of push ups, 10 seconds of rest 8 times.
  • You then complete sit ups and air squats in the same manner.
  • This results in a 12 minute WOD.
Note: Ensure you spend the entire Thanksgiving meal talking about CrossFit and how you just did a WOD instead of sitting around all day... people will be thankful for that!

November 25, 2014

Wednesday 14.11.26

Main WOD "Modified 14.5"
21-15-12-9-6-3

- Thrusters 95/65#
- Over the Bar Burpees

Optional Strength
- 8x 4 Back Squat @80% 1RM

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: This a modified version of 14.5 open workout. Since Thanksgiving is tomorrow, this may be the last day in the bubble for those traveling. A nice parting gift for those traveling. However, the round of 18 has been removed from today’s workout. So the rep scheme is 21-15-12-9-6-3. For those who did not do 14.5 or are unfamiliar with the workout, I’ve attached a video describing the movement.
  • 14.5 description video
  • Thrusters: With weight on rack, squat to parallel, then fully extend knees/hips/shoulders with weight overhead. 
  • Over the Bar Burpees: Chest & quads hit the deck at same time, jump over bar with two foot take off and landing. 
Standards: We don’t have judges today to no rep you, but try to accomplish the movements like the video demonstrates.

Scaling: You can scale today’s workout by dropping the weight of the thruster. You can also scale up by adding the round of 18 back in...

Strength: Make sure you rest a good 10 minutes after WOD before going in to the strength work.  Legs and lungs should be pretty smoked, but hey, tomorrow is Thanksgiving...

November 24, 2014

Tuesday 14.11.25

Main WOD
 
- Beep Test
or
- 12min EMOM of 125m Row/ 100m Run

Optional Strength
- 7x 5 Back Squat @75% 1RM

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: You know we can’t go 6 months without the Beep test. Today’s workout will be at the west gym courts of Harney gym. The beep test will start at 0545 and the last test will run around 0745. For those unaware of the beep test, all you need is your running gear and a strong set of lungs. The beep test is basically a repeating 20 meter shuttle run. As the test progresses, the time interval gradually decreases. Here is a very basic short video link of the test: beep test demo

Note: Most of us will attempt the beep test twice, so get ready for some peer pressure...

Alt WOD: If you cannot make it to the west gym between 0545 - 0745, substitute with the WOD below:
  • 12 minute EMOM of 125 meter row OR 100 Meter run
Strength: After the runs, put on your lifting shoes and knock out some optional squats.

November 23, 2014

Monday 14.11.24

Main WOD
1RFT, 15min Cap*

-100 Cal Row
-100 Wall Balls 20/14#

*Partition as needed

Optional Strength
- 6x 6 Back Squat @ 70% 1RM

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: This workout involves 2 movements with a 15 minute time cap. The goal is to complete 100 wall balls and 100 calories row within the 15 minute time cap. You can break up the exercises as needed. For example, you can 4 sets of 25 reps or 2 sets of 50. 100 calories is approximately equal to a 1500-1600 meter row. Be aware that the screen on the rower will shut down if it sets idle for too long so you may have to make a mental note of your calorie count while working through the WOD.

Scaling: You can drop the weight or scale the height of the wall ball.

Strength: This is the final week of the Smolov jr. programming. The reps and the weight are the same as the previous weeks. This week we are adding 10-20 lbs. to your percentage of your 1 RM.

November 20, 2014

Friday 14.11.21

Team WOD
2 Partners, 1RFT*, 25min Cap

-150 Thrusters 95/65#

*Athletes switch EMOM and performs 10 Burpees

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:  In 2 person teams, complete 150 thrusters as fast as you can. 1 person works while 1 person rests.  Athletes switch every minute on the minute. Athletes cannot perform a thrusters until completing 10 burpees EMOM.  Here is the how it works:
  • Athlete A performs 10 burpees followed by max thrusters in the first minute (0:00-1:00)
  • Athlete B rests while Athlete A is working.
  • On the minute, Athlete B performs 10 burpees followed by max effort of thrusters. (1:00-2:00)
  • Athlete B is resting while Athlete A is working.
  • Repeat this sequence until 150 thrusters are complete.
Scoring: Your score is the time it takes to complete 150 thrusters. OR total number of thrusters completed at the 25min cap.

Scaling: Reduce the weight to 65/45#. Reduce burpee count to 8 after 10 minutes, 6 after 15 minutes, and 4 after 20minutes.

November 19, 2014

Thursday 14.11.20

***Coaches Clinic this Afternoon***
Main WOD "Jack Baeur"
5RFT

Overhead Squat 95/65#
20-16-12-8-4

Box Jumps 24/20"
4-8-12-16-20

Skill
Max Height Box Jump

Optional Strength
- 10x 3 Back Squat @ 85% 1RM

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: 5 rounds of 2 movements with descending/ascending rep scheme. Each round consists of 24 reps (get it? 24 reps=Hours).  Feel free to whisper loudly in your best Jack Baeur voice.
  • Overhead squat demo video. Focus on midline stability with this movement. If you are unfamiliar with the overhead squat, consider the scaling options with this exercise.
  • Box Jumps: Legs will be tired after the OHS, so be deliberate with your jump/step up...or the box will bite you.
Scaling: For the overhead squat, you can reduce the weight. If you are not comfortable with keeping weight overhead, you can consider doing front squats instead of the overhead squat. Scale the box jumps by reducing the box height or converting to step ups.

Skill/accessory work: Pile up the soft black plyo boxes and work on a max box jump height.

November 18, 2014

Wednesday 14.11.19

Main WOD
1RFT

- 25 Shoulder to Overhead 115/75#
- 200m Run
- 20 Shoulder to Overhead
- 200m Run
- 15 Shoulder to Overhead
- 200m Run
- 10 Shoulder to Overhead

Skill
- 3x 10 Chest to Bar Pull Ups
- 3x 10 Ring Dips

Optional Strength
- 8x 4 Back Squat @ 80% 1RM

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: This workout consists of 2 exercises, one round, a descending rep scheme ladder for time. Shoulder to overhead may include strict press, push press, or the push jerk. Try to start out with the strict press. However, depending on if or when you fatigue, switch to the push press or the push jerk. This demo video shows the 3 optional strict press, push press, push jerk movements.

Scaling: In terms of scaling the bar exercise, you can reduce the weight or utilize one of the three movements to complete the shoulder to overhead movement. For those who don’t run when it’s below freezing or if there is ice outside, you can substitute a 250 M row for a 200 M run.

Accessory/skill: Although this may seem like a weight workout, it’s important to focus on the skill work for ring dips and pull-ups. Develop you kip for a pull-up or work on good depth with your ring dip. Here are a couple of videos to view for working on pull-ups and dips.