August 31, 2014

Monday 14.09.01

BUBBLE OPENS AT 0800 ON MONDAY
Main WOD
1RFT

- 5000m Row

Skill
- 10min EMOM of 1x Muscle Up

Strength
- 3x 3 of Deadlift & Hang Clean @ 60%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Due to Labor Day Schedule, one start time of 0815. Warm up prior and be ready to 3, 2, 1...Go!

WOD: If you read the Main WOD and thought "What the...", than you NEED to due this WOD. The rowers keep time so set individuals up as soon as they are ready. Use the preset workout 5K option (or setup in custom option). Spend 15 minutes to warm up your legs (air squats), lower back (good mornings), and arms (bent over row). Remember the key to rowing a 5k is TECHNIQUE. Order of operations is Leg Drive - Open Hips/Back - Pull with Arms.  Reverse the order on the way up the slide with Arms Extended - Close Hips/Back - Compress the Legs.  Check out this video for tips from Shane Farmer, CrossFit Rowing Coach.

Scaling: Substitute 5,000 Sumo Deadlift High Pulls for the row.  But seriously, if you have never rowed a 2k or greater, grab a trainer to tailor this WOD to you.

Skill: EMOMs are great opportunities to build both strength and/or technique. Muscle Ups can be done on the bar or rings pending space. If you don't have a Muscle Up (MU), substitute 2 Chest-to-Bar (C2B), or 3 Kipping Pull Ups. For large groups. Off Set the EMOM by 30 secs.

Strength: Idea is 3 sets of 3 reps consisting of a Deadlift, pause, Hang Clean.  Weight should be chosen based on 60% of your hang clean max.  Use this rep scheme to square away to refine your movements for heavier dead lifts and hang cleans later this week.

August 29, 2014

ADMIN NOTES

BUBBLE OPENS AT 0800 ON MONDAY

Labor Day WOD: Show up at 0800 in the Bubble to warm up and expect a 0815 WOD Brief for a 3.2.1.Go!

Coaches Clinic: Open to all current and future trainers!  Meet this Thursday at 1630 in the Bubble.

Warming Up before WODs: Warming up is critical to sustaining any fitness plan.  You know your body better than anyone else, so arrive early and work out those rough spots.  Grab a band, a roller, a ball, or a PVC pipe and prepare your body for a potential personal record (PR). Try this Full Range of Motion (FROM) Warm Up below:


Coach & Trainer Support: See a new movement on WOD board? Still not sure about executing the movement after the WOD brief? GRAB A TRAINER, WORK IT OUT, AND GO IN THE NEXT HEAT!  Our all-volunteer trainers are at YOUR disposal from 0530-0830 Monday-Friday.  Check out the Trainer Page to match faces and names.  Send us an email if you would like to set up some one-on-one for specific movements. 

CrossFit Level 1 Certificate Course: 25/26OCT14 in the Harney Bubble Annex.  Anyone can attend by signing up through the link on our homepage.  Scholarship Application will post on Monday morning.  Number of scholarships has yet to be determined, apply early to be considered.  Check out our Scholarship page for more details.

Next On-Ramp: 27SEP14 in the Harney Bubble Annex from 0830-1230.  Click here for more details.

Congrats to August On-Ramp Class: 40 athletes completed the class on 25AUG14. Welcome to the Team!


Post questions or comments to www.ironmajorcrossfit.com or email us at ironmajorcrossfit@gmail.com 



August 28, 2014

Friday 14.08.29

Team WOD
1RFT, 2 Partners

- 75 Knees to Elbows (K2E)
- 75 Pistols (alt legs)
- 75 Burpees
- 75 Kettle Bell Swings 53/36#

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: Complete all 4 tasks in teams of 2 and in any order.  1 person works at a time, so find a game plan with your partner to attack this chipper. Even with two people this is a lot of reps so make sure that you pace throughout.

Scaling: Substitute Knees to arm pits if you cannot achieve knees to elbows.  Scale the pistols by utilizing a plate to raise the heel, or use a pole assist.  No scale for burpees, suck it up, go slow, knock 'em out.  Reduce the weight for the kettlebell swings to 44/24#.  If you have a shoulder issue, scale the swing from American to Russian swing.

August 27, 2014

Thursday 14.08.28

Main WOD "CINDY"
20 min AMRAP

- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength Work
- Snatch 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!

Main WOD: Benchmark Day!!! CINDY is 3 bodyweight movements that make it easy to cheat the Range Of Motion (ROM). Pull ups require full extension of the elbows at the bottom and the chin over the bar at the top.  Push-ups require the chest to touch the ground while maintaining a generally rigid midline. For the air squat, ensure your hip crease is below the knee crease at the bottom and you fully open your hip at the top of your squat. The idea for this workout is to keep the same pace throughout. Here are some more tips for the WOD.

Scaling: Substitute Jumping or Banded pull-ups.  Push can be scaled to the kneeling position. If you are having difficulty with the air squat, grab a medicine ball and squat down to the seated position.

Optional Strength Work: This is your test from the month. Try to set a new 1RM. Take plenty of time between sets. Use the following rep scheme to build up to your max: 5-5-3-3-2-1-1-1.

August 26, 2014

Wednesday 14.08.27

Main WOD
AMRAP 12 MIN

- 5 DB Push Press R-Arm 55/35#
- 5 DB Push Press L-Arm
- 10 Goblet Squats
- 10 Toes-to-Bar (T2B)

Skill Work
- Clean 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!

Main WOD: Do not alternate arms on DB Press.  Do right, then left.  Dip and drive with one arm just as you would with the barbell while using your opposite hand for balance. A goblet squat is an air squat while holding a dumbbell vertical against your sternum. Check out this video for goblet squat tips.  Speed up your T2B with a kip by using the same swing as you would fora pull-up.

Scaling: Reduce the weight for DB Press to 35/20#.  Substitute air squats for goblet squats at 2:1. Substitute Knees-to-Elbows (K2E) for Toes-to-Bar (T2B).

Optional Skill Work: This is your test from the month. Try to set a new 1RM. Take plenty of time between sets and try this rep scheme to build up : 5-5-3-3-2-1-1-1.

August 25, 2014

Tuesday 14.08.26

Main WOD
15min AMRAP

- 10 Burpee Box Jump 24/20"
- 50 Double Unders

Strength Work
- 3x 10 Ring Dips

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: As many reps as possible for 15 minutes. The burpee box jump requires that the chest and thighs touch the ground at the same time. Stand up and jump onto the box with your knees locked out and your hips open at the top. There is no scaling the range of motion. The double unders require that you keep your elbows in tight to help prevent tripping as the rope changes length when you move around. Here is a video to help with your double under technique.

Scaling: Reduce box jump height to 20/16".  Scale the double unders for singles (2:1).

Optional Strength Work: Keep your palms facing in and against your body to help with stability. Check out this video for ring dip tips.

August 24, 2014

Monday 14.08.25

Main WOD
3RFT

- 30 Kettle Bell Snatch 53/35#
- 400m Run

Skill Work
- 3x 3 Front Squat AHAP

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 couplet is three rounds for time.  The kettle bell does NOT have to touch the ground after each rep, but just like a barbell snatch, the goal is to keep the weight as close to the body as you can. Check out this video for more tips.  Sprint the first 200-300m and coast the last 100m to all for partial recovery before another round of KB Snatch.

Scaling Options: Drop the weight to 44/24# or to a weight that allows you to execute 5-10 unbroken reps.

Optional Skill Work: The rep scheme should allow you go heavier than last week. Focus on form prior to loading on the weight.  Points of performance include: weight in heels, maintain lumbar curve, knees track over toes, hip crease below knee crease, proper rack, and elbow high through out the movement.