May 23, 2016

Tuesday 16.05.24

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Run 5k

Mobility WOD
- Calf stretch then couch stretch.  2 minutes each side; 2x.

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
- Run as fast as you can.

Mobility WOD
- Use the wall to get deeper into the calf stretch.  Use an abmat to protect your knee on the couch stretch.

May 22, 2016

Monday 16.05.23

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Weighted Pull Ups: 3-3-3-3-3

Followed by

Front Squats: 5-5-5-5-5

Followed with 3 Max Effort attempts at push-ups. Rest 2 minutes between attempts.

Don’t hurt yourself. Use weights that will allow you to come back fresh tomorrow. Remember, Murph is only a week away.

Mobility WOD
- Hip capsule/hip flexor mash.  2 minutes each side; 2x.

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
- Full extension and chin over bar on pullups.  If you cannot do a unbanded pullup, do not add weight, remove the band.

Mobility WOD
- Using a foam roller or lacrosse ball target your hip capsule and hip flexors.  Once you find the target spot contract your leg in and out, like a piston, to target deeper into the muscle.

May 19, 2016

Friday 16.05.20

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Dead lift:
- 5-5-5
- 3-3-3
- 1-1-1
- 20

Mobility WOD
- Pigeon stretch for 10 minutes. Alternate between each position every two minutes.

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
- That’s right, 20. Strength and volume in the same workout. For the last set of 20 use no more than 50% of your heaviest single. Pick a weight that will allow you to complete the set unbroken with really, really good form.

Mobility WOD
- After a long week this will help open up your hips.  Keep your hips straight and don't rotate over onto your side.

May 18, 2016

Thursday 16.05.19

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Swim 6 x 100 meters

There is no alternate WOD. This is the WOD. Follow the program.

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
- Look, you’re probably getting strong, better at double-unders, and maybe even a little faster (if you’re following the program). There’s an idea out there that you need to seek out inefficient exercise. I’m guessing for most of you, that’s why you skip the thing that is inconvenient or that you don’t like to do, in this case, swimming. Inefficient exercise is a great diagnostic tool for your metabolic pathway capacities, and there is no better approach for fat loss. I don’t need to go on about the benefits of swimming, it’s well documented. I will caution that if you are cherry-picking the WODS, you aren’t doing the program. If you aren’t doing the program, what are you doing?
For tomorrow, bring something for your post workout snack, good protein and carbs. About 30 grams of protein, 40 carbs should do it. You are keeping track of your nutrition, aren’t you?


May 17, 2016

Wednesday 16.05.18

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
With a running clock…
2:00 mins Max Effort (ME) pull ups
1:00 min Rest
5 rounds of: :30 secs ME row (cals) :30 secs Rest
2:00 mins ME Ring Dips
1:00 min Rest
5 rounds of: :30 secs ME Row (cals) :30 secs Rest
2:00 ME Push ups

Mobility WOD
- Banded shoulder distraction.  2 minutes each shoulder; 2x.

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
- Post calories rowed and exercise reps to comments
Bring your floaties and goggles tomorrow, we’re going swimming.

May 16, 2016

Tuesday 16.05.17

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“MICHAEL”

3 Rounds for Time:
- Run 800 meters
- 50 Back extensions
- 50 Sit-ups

Mobility WOD
- Couch stretch. 2 minutes each side; 2x

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
- In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan. He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael. First posted July 15, 2005

Mobility WOD
- After running and the situps your hip flexors need some stretching.  Use an ab mat to help keep your knee from hurting on the floor.

May 15, 2016

Monday 16.05.16

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
20 Minute EMOM

With a running clock, every minute on the minute perform:
* 0-6 min: 3 Snatches
* 7-13 min: 3 Snatch pulls
* 13-20 min: 3 Snatch-grip Deadlifts

Mobility WOD
- Banded shoulder distraction.  2 minutes each side; 2x.

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
- Use progressively heavier loads with each exercise. Recommended weights:
Snatch 70% 1 RM
Snatch Pull: 100% of your 1 RM
Snatch DL: 110% of your 1 RM

Set the weights up ahead of the WOD to minimize transition time. There should be no additional rest between exercises.