August 1, 2014

August Programmers Note

Lets all the thank Rob K. for a Great July...

Adam T. has the lead for August.

About the Programmer: I am a logistics officer currently CGSC student in the 14-02 class and have been CrossFitting for about 4 years. Previous to Ft Leavenworth, I coached at CrossFit Reston in Reston, VA. I really enjoy the comparable, measureable, repeatable aspect of CrossFit and that you can track and see exactly where you are getting better. I like the Olympic lifts and the concept of virtuosity that CrossFit harps about.

August Goals: Strength movements will concentrate on the Clean and Snatch. Hopefully at the end of the month, you will have added 5-10 lbs on your 1 Rep Max.

What to Expect: This month we are executing a traditional style of CrossFit, mainly triplets and couplets. Some of these WODs are programmed heavy on purpose. If you need to scale to complete the movements, then that is perfectly fine. I will include in the coaches notes how to scale so that we all get the same desired effect. 
Feedback: Any recommendations on how to better incorporate new movements, scale weights, or organize movements are greatly appreciated. Please send questions, comments, concerns to ironmajorcrossfit@gmail.com and we will get you an answer in 48 hours.

Are your Ready?!?... 3, 2, 1, Go!

July 31, 2014

Friday 14.08.01

Team WOD "Super Fun"
1RFT, 3 Partners, 30min Time Cap

- 4500m Row
- 900 Double Unders
- 240 Kettle Bell Swings 53/35#

Skill - Hand Stand Walk Test
- 3 Attempts max distance hand stand walk

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partner up in Teams of 3 Athletes.  Everybody works at the same time, but Athletes cannot perform the same movement at the same time.  Switch as needed.  As movements become complete, athletes not working will hold a handstand against the wall or an air squat until all movements complete.  Example below...
  • Tom, Dick, and Harry partner up and get set up for their assigned movements.  Tom is going to row, Dick is going to jump rope, and Harry is swinging the kettle bell.
  • Dick has shredded his shins and cannot do anymore double unders, so he announces "switch" or "rotate".
  • Dick moves to Kettle bell swings, Harry moves to rowing, and Tom starts jumping rope. Everyone continues counting where their partner left off.
  • Everyone continues working and switching until movements near completion.
  • Tom finishes the last kettle bell swing and announces "done" and immediately assumes the handstand hold against the wall.  Harry keeps rowing and Dick keeps jumping rope.
  • Dick finishes the last double under and announces "done" and immediately assumes the bottom of the air squat.  Harry keeps rowing.
  • Harry begins to cry and just cant row anymore.  He announces "switch" and Tom starts rowing, Harry assumes the air squat and Dick moves to hand stand hold.
  • Once the rowing is complete, they all shout "Time".  Mission Complete.
Scoring: Score is total time or number of reps complete at 30 minutes.

Scaling: Substitute running at 400m for every 500m row (the math is crazy, just row).  Substitute  singles for Double Unders at 3:1.  Kettle Bell weight can be reduced to facilitate a full range of motion.  If you have a shoulder injury, consider the Russian swing or a one arm swing.

Skill:  Time to check our progress over the last month with a test!  We have worked wall walks, shoulder touches, partner assisted hand walks, and a few free style attempts.  Today we will put it all together with 3x attempt of max distance hand stand walking.  Without the wall, front hand spring yourself to the hand stand position and transfer that momentum into max distance.  Start over after each attempt and record your best effort.  Anything in the 300m range is "Heppner-ific".

July 30, 2014

Thursday 14.07.31

Main WOD "Fractured Fran"
21-15-9*

- Thrusters 95/65#
- Pull Ups

*2min Rest Between each Round

Strength : Deadlift Test
1x Rep Max

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: The workout “Fran” is used in CrossFit as one of the benchmark workouts for athletes. It is 21-15-9 of Thrusters & Burpees without breaks.  Watch Rich Fronning knock this out in 2:45.  This short series of moves, intended to be performed as a sprint, does not allow for much strategy.  Most of us mere mortals cannot go unbroken and therefore the athlete needs to develop a rep scheme.  HOWEVER, by executing a "Fractured Fran", the athlete can determine physical limitations and develop mental strategies to reduce the overall time.  So we will execute a "Fractured Fran" described below:
  • Round of 21. Max effort. Go as hard as you can to find out your redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time.  Complete the round and rest exactly 2 minutes.
  • Round of 15. After 2 minutes of rest, try and achieve your previous redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time. Complete the round and rest exactly 2 minutes.
  • Round of 9. After 2 minutes of rest, try and achieve your previous redline or go unbroken. String your thrusters together minimizing the breaks.  Try butterfly or kipping pull ups to reduce cycle time. Complete the round and rest exactly 2 minutes.  Finished!
Scoring:  Subtract 4 minutes from your overall time and now you have your ideal "Fran" time.

Scaling: Reduce the weight of the Thruster to 65/45#.  Break up the Thruster into a Front Squat & Push Press/Jerk.  Substitute banded or jumping pull ups depending on skill level. 

Strength: Time to check our progress over the last month with a test!  We have worked deadlifts once a week for the last 4 weeks focusing on the 6 points of performance, taking slack out of the system prior to lift, and grip. Today we will put it all together and set a new PR! Read about the importance of the deadlift from Gregg Glassman here.

July 29, 2014

Wednesday 14.07.30

Main WOD
20min AMRAP

- 20 Air Squats
- 20 Kettle Bell Swings 53/35#
- 200m Run

Strength: Pull Ups Test
1x Attempt Max Effort

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 triplet is ordered so that those taking there sweet time on the 200m run will come in last.  The KB swing is the most taxing movement, so utilize the last 10 air squats as active recovery to prepare your self for large unbroken sets during the KB swings. Those who burn through the air squats will leave themselves gassed for the KB and a vicious cycle will begin.
  • Air Squats.  Points of performance are weight in heels, maintain lumbar curve, hip crease is below knee crease at bottom of squat, and your knees track over toes creating external rotation which stabilizes the system.
  • KB Swings. "Its all in the hips" - Chubbs Petersen.  Keep your chest upright at all times creating upward momentum by opening your hips as the KB swings frontwards.  Grip the edges of the KB handle and keep your elbows rigid ensuring all power from the hips is transferred to the KB.
Scaling:  Use a medicine ball to brace your downward movement of the air squat.  Reduce the weight of the kettle bell.  If you have a shoulder injury, consider the Russian swing (bring KB to parallel) and/or go one armed swing.  Substitute a 250m row for the run.

Strength:  Time to check our progress over the last month with a test!  We have worked pull ups in ascending EMOMs over the last 4 weeks.  Today we will put it all together with 1x attempt of max effort strict pull ups (unbroken).  Chalk up, grab a piece of pipe, and have a buddy cheer you on.  String together as many strict push ups as possible and record your score. Maybe your buddy can motivate you to get 3 extra pull ups...

July 28, 2014

Tuesday 14.07.29

Main WOD
15min EMOM

- 8 Strict Press 95/65#
- 10 Double Unders

Skill: Pistol Test
- 2 Pistol each leg with Med Ball 6/10/14/20#

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: Every minute on the minute, each athlete will execute 8 Strict Presses at 95/65#.  This will take about 15-30 seconds.  With the remaining time in each minute, each athlete will execute 10 Double Unders. This will take about 20-30 seconds depending on skill and maybe a little luck.  Intent is that each athlete has roughly 10 seconds to regroup prior to the next blocked minute.  Repeat for 15 minutes.  If this WOD turns into an AMRAP, see scaling options below.

Scaling: Reduce the weight for the Strict Press or substitute Push Press and Push Jerk.  Substitute Double Unders with Single at 3:1.

Skill:  Time to check our progress over the last month with a test!  We have worked pistols in various scales for the last 4 weeks.  Today we will put it all together with a max weight pistol test.  Partner up and grab 4 medicine balls.  Begin conducting 2 pistols on each leg without a MB.  Pending your success, grab a 6# MB and conduct 2 more pistols on each leg.  Pending your success, grab a 10# MB and conduct 2 more pistols on each leg.  Continue increasing the weight until you max out with the 20# MB.  Record your max weight accomplished. 

July 27, 2014

Monday 14.07.28

Main WOD
16min AMRAP

- 10 Box Jumps 24/20"
- 5 Toes to Bar
- 5 Pull Ups

Strength: Strict Press Test
1 rep max

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: Goal for this triplet is 12+ rounds. Box Jumps will take 30-40 seconds, Toes-to-bar will take 10-15 seconds, and Pull Ups will take 10-15 seconds.  Times are based on pacing yourself and not "redlining" in the first 8 minutes.  Things to consider:
  • Box Jumps.  Rest on top of the box, NOT the bottom. As soon as you come off the box, jump back on.  Image that the floor is lava. If you are substituting step ups, maintain a even pace while switching your lead foot half way through each round.
  • Toes-to-bar.  Start in the hanging position on the bar with the heels starting behind the vertical plane of the bar. You then get both toes to touch the bar at the same time and finish by having both feet pass under the bar again.
  • Pull Ups. Very low pull up count.  Excellent opportunity to work on stringing them together and maybe even try the butterfly kip.
Scaling:  Reduce the height of the box to 20/16".  If you cannot get your toes to the bar, try and get your feet above your shoulders or sternum.  Pull up quantity is low, so resist the urge to use a band.  Prefer that you grab one of the adjustable pull up bars and work on jumping pull ups.

Strength: Time to check our progress over the last month with a test!  We have worked Strict Press once a week for the last 4 weeks focusing on the 4 points of performance, keeping your elbows inside your hands, and breathe control. Today we will put it all together and set a new PR! Read about the importance of the strict press at http://www.crossfit.com/journal/library/PushpressJan03.pdf  starting on page 2.



July 25, 2014

CrossFit Games

Jacob Heppner Takes 18th Overall!
Post comments and questions to www.ironmajorcrossfit.com
 


Watching Schedule.
  • Friday, 25JUL14. ESPN - 8pm CST
  • Saturday, 26JUL14.
    • ESPN3 - 4pm CST
    • ESPN2 - 6pm & 7pm CS
  • Sunday, 27JUL14. ESPN2 - 1pm & 7pm CST
  • Thursday, 31JUL14. ESPN - 7pm & 9pm CST