Aug 23, 2016

Wednesday 16.08.24

Warm-up:
- Row 500m (at moderate pace – focused on driving thru the heels, extending legs, opening, hip, and pulling with arms, then return arms, hip, legs.
- Spiderman Walks 50ft
- Inchworm 50ft
- Run 200m
- 10 hip bridge (hold 10 sec each)
- 10 air squats
- KB swing practice (2 mins) 

WOD:
3 Rounds for Time (RFT):
- 1000m Row
- 21 Kettlebell Swings (53/35)
- Run 400 meters 

Cool Down:
- Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed 

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Aug 22, 2016

Tuesday 16.08.23

Warm-up:
- Run 400m
- Samson stretch (15-20 sec per side)
- 10 hip bridges (hold 10 sec)

2 Rounds of:
- 10 Back extensions
- 10 Air squats
- 10 Sit-ups (abmat or GHD)
- 10 Push-ups
- PVC/empty bar press progressions (10 mins) 

WOD:
- Press 3-3- 3
- Push Press 3-3- 3
- Push Jerk 3-3- 3 

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed 

Post loads and results to www.ironmajorcrossfit.com.



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Aug 21, 2016

Monday 16.08.21

Warm-up:
- Row 500m (moderate pace – focused on driving thru the heels, extending legs, opening hip,
and pulling with arms, then return arms, hip, legs.)
- 10 PVC pass throughs
- Samson stretch (15-20 secs each side)
- 10 Back extensions
- 10 Push-ups
- 10 Sit-ups (abmat or GHD)
- 10 Air squats
- 5 Strict pull-ups (band/jumping or ring rows as needed)
- Take 5-7 minutes to practice and or additional warmup on WOD specific movements

WOD:
“Jackie”

For Time:
- Row 1000 meters
- 50 Thrusters (empty bar)
- 30 Pull Ups

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region
into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Aug 18, 2016

Friday 16.08.19

Warm-up:
Run 400m

2 Rounds:
- Samson stretch (15 – 20 sec each)
- 10x back extensions
- 10x pushups
- 10x abmat situps
- 10x air squats
- Empty bar/PVC Dead Lift and OHS squat work 5 -7 mins

WOD:

- 2 Person Team Reverse Ladder, Dead Lift and Overhead Squat, 15 to 1

This is how it goes:
-- Person A does 15 Dead Lifts, then person B does 1 OHS

-- Person A does 14 Dead Lifts, then person B does 2 OHS, and so on until A completes 1 Dead Lift and B does 15 OHS

-- Then start over with A doing 1 OHS, B doing 15 deadlifts.

Weight is 95/65lbs

Cool Down:
- Bar hang – accumulate 1 min
- Pigeon stretch
- Couch stretch
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Aug 17, 2016

Thursday 16.08.18

Warm-up:
Row 500m

- 10 single leg hip raises (each leg)
- Spiderman walk 50 ft
- 15 goblet squats
- 10 PVC dislocates
- Empty bar/PVC snatch work X 5mins

WOD:

- Snatch 2-2- 2-2- 2
- Snatch Pull 3-3- 3
- Front Squat 3-3- 3

When you use doubles in your work out the weight is usually the equivalent of what you would use for your opener in a weightlifting meet. If you don’t know what that is, go with about 80% of your best current snatch. Use 90-110% of your 1Rep Max (1RM) for the Snatch Pulls. A snatch pull is the first and second pull of the snatch, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Snatch pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing snatches regularly you use around 80% of your 1 RM and work on speed and technique.

Cool Down:
- Bar hang – accumulate 1 min
- Foam roller – thoracic and posterior chain focus

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Aug 16, 2016

Wednesday 16.08.17

Warm-up:
2 Rounds:
- 10 air squats
- 10 shoulder rotations (clockwise/counterclockwise)
- 10 trunk rotations (clockwise/counterclockwise)


WOD:
- Swim one mile = 35 laps (1 lap = down & back)

* The pool size is 25 yards. (1 mile = 1760 yards. 1760/25 = 70.4 lengths of pool. 70.4/2 = 35.2 laps).


**If you have the time try Grant Pool at lunch. It’s open for lap swim 1100-1300.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Aug 15, 2016

Tuesday 16.08.16

Warm-up:
Row 500m


- Spiderman Walks 50ft
- 10 single leg hip bridge (each leg)
- 10 goblet squats
- 10 med ball cleans
- 10 push ups

- Empty bar/PVC C &J work X 5 mins

WOD:
- Clean and Jerk: 5 x 2+1

With this scheme you do five repetitions of two cleans with a jerk on the second clean. Your choice as to split or power jerk.

- Clean Pull 3 x 3
- Back Squat 5-5-5

A clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing cleans regularly you use around 80% of your 1 RM and work on speed and technique.

Cool Down:

- Bar hang – accumulate 1 min
- Foam roller – thoracic and posterior chain focus

*** Bring your swim suit and goggles for tomorrow!***

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!