September 17, 2014

Thursday 14.09.18

Main WOD
1RFT

- 75 Wall Balls 20/14"
- 1 mile Run

Skill/Strength
- 5x 3 Thrusters

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: Some can do this unbroken. They are freaks of nature and should share this post with their friends who aspire to be like them.  If you are a mortal, break up a big chunk of wall ball shots into manageable lots like 30, 20, 15, 10. When you break, take a couple deep breathes, shake it out and take no more than 10secs. After the wall ball event, head outside the south entrance and run 1 mile.  Turn around is Biddle road.  Head on back and get your time!

Scaling: Reduce the weight of the medicine ball to 14/10#.  Attack the 9' or 8' line.  Jog the mile.

Skill/Strength: Start practicing Thrusters at 95/65#. Ensure you are sinking into the full squat and achieving full extention in the hips as well as in the arms. Add 5-10# each set as long you are maintaining the full range of motion on every rep.

September 16, 2014

Wednesday 14.09.17

Main WOD
20min AMRAP

- 3   Back Squats 135/95#
- 30 Double Unders
- 10 Lunges (5 each leg)

Skill
Pose Running : Falling Up Hill

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Leg Day? Back squat weight will be limited by your ability to clean the weight from the ground, jerk it overhead, and receive it in the back rack. DO NOT allow the bar to roll off your back after your 3rd squat.  Either bring it over head to the front rack, or use an actual metal rack.  Double Unders meant to serve as active rest allowing your legs to recover.  The Lunges will warm up you lower body prior to getting back in the rack. Pace yourselves throughout the WOD.  Set your feet and lumbar curve prior to cleaning the weight each round.

Scaling: Reduce the weight to 95/65# or use the racks on the rig to get a heavier weight into the back rack. Substitute Singles for Double Unders at 3:1.  Reduce to depth of the lunge ensuring your range of motion is challenged on every rep without inducing injury.

Skill: This week we will enforce the concept of falling forward during the run.  Move out side the bubble and line up at the base of the hill next to the Harney Gym (go out the double doors, walk across parking lot, stand on side walk, look up).  As a group, conduct ten 40yard dashes up hill, ensuring you are pulling your heel to your butt and falling forward.  Don't worry, the hill will catch you if you fall. 

September 15, 2014

Tuesday 14.09.16

Main WOD
5 RFT

- 500m Row
- 10 Pull-Ups Weighted 15/5#

Skill/Strength- 50  Double Unders Unbroken

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 couplet features one mono-structural movement and one gymnastic movement. Start on the rower and maintain a pace about 10-15 seconds slower than your best 500m time. Keep that stroke rate at or below 30 for this WOD or risk burning out.  Position your dumbbell or plate by the rig.  Dumbbells should be sandwiched between your feet as if you were climbing a rope.  If you are using a plate, grab a foam bumper plate and clamp it between your legs. Make sure you practice holding the weight before the WOD. Nobody wants to trip over a runaway weight.

Scaling: Reduce your stroke rate and focus on form on the row.  Perform the pull ups without the weight and/or utilize jumping/banded pull ups.

Skill/Strength: Double Unders!!!  If you cannot string more than 3-5 together, your goal is 50 total.  If you can string 5-20, your goal is 3 attempts of max effort adding up to at least 50 total.  If you can string 20+, than your goal is 50 unbroken!  Remember the tips from last week:
  • Tip #1: It is all in the wrists. Keep your elbows in and spin at the wrists
  • Tip #2a: Spin twice as fast. It will feel unnatural and you will hit yourself a lot until your brain learns a new rhythm. Incorporate next tip to build said rhythm.
  • Tip #2b: Jump twice as high. It will feel like wasted effort, but the longer you are in the air, the more time the rope has to travel a second lap around your big old head.
  • Tip #3: Keep your toes up. If your heels are 12" off the ground, but your toes are 3" off the ground, you have wasted 9" of effort.
  • Tip #4: Don't give up...and maybe wear high socks.

September 14, 2014

Monday 14.09.15

Main WOD "Grace"
1RFT

-30 Clean & Jerks 135/95#

Skill/Strength
- 500m Row (Stroke Rate <20)

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark Day! Here are some tips to get through “Grace” as fast as possible:
  1. Break it up into smaller sets. Unless you plan on going through unbroken, taking yourself to failure, or close to failure, is a recipe for disaster and requires a lot more resting than necessary. Don’t be a hero. Break the reps up, keep the rest to a minimum, and you should find yourself in PR city.
  2. Get under the bar! Dropping under the bar in the clean and jerk will allow your muscles to relax for a split second, saving you energy throughout the entire workout. More importantly, in order for a muscle to contract to peak force it HAS to be allowed to relax. Drop under the bar in the power clean and you’ll be able to apply more force to the jerk.
  3. Ride the bar from the top. You may not realize it, but holding the bar down after the jerk (AKA the negative) is zapping you of a lot of energy. DO NOT DUMP THE BAR, but rather "ghost ride" the bar by controlling bar path, not the rate of descent. 
  4. Watch Rich Fronning's Form.  It is near perfect at 225#. 
Scaling: Reduce the weight to 95/65#. If you have a shoulder injury, execute the cleans only.

Skill/Strength: Row 500m while keeping the Strokes per min (s/m) at or below 20. Rowing is not a pulling sport, it is a pushing sport.  The legs "push" the machine away to create power through the drive.  The hips/back open to the 1 o'clock position to extend the power. The arms "pull" the handle to the chest only to reverse momentum as you "push" your hand forward past your knees on your way back up the slide. The reduced pace will allow you to focus on the order of operations: legs-hips/back-arms and then arms-hips/back-legs.

September 11, 2014

Friday 14.09.12

Main WOD "Chase the Tortoise"
2 Partners, 1 Lap for Time

-2.5 Mile Partner Run

Skill
Post Running Cool Down

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partner up with someone who has a similar 2 mile run time (reference your last APFT score).  Buddy Teams line up at the south entrance of the Bubble in order of Slowest to Fastest. Buddy teams depart the bubble in 30 second incriments. Slow people will be chased by fast people. Slow people avoid getting passed while fast people attempt to pass as many as possible. Theoretically everyone finishes about the same time.  Run inside the bubble to record your time! (minus your delay time).  Stick around for some stretching. 

Scaling: Slow your pace to a jog and/or position yourself in one of the first buddy teams to start the run.

Skill: After the run, head inside the bubble and conduct 10 good minutes of post run cool down stretches. Check out this video for a solid routine. A few simple Cool Down Exercises and Stretches can help you recover from your workout and will reduce the potential for after exercise muscle soreness and stiffness. The basics are written out below:
  • Downward Dog Calf Stretch
  • Hip Flexor Stretch
  • IT Band & Quad Stretch
  • Chest Stretch
  • Quad Stretch
  • Figure Four Stretch
  • Ankle Stretch
  • Planter Fascia stretch (golf ball or lacrosse ball required)
Golf Course Route
2.5 Mile Run Route

September 10, 2014

Thursday 14.09.11

Main WOD
30-21-15-9-6-3

- Ring Dips
- Kettle Bell Swings 55/35#

Skill/Strength
Pose Running Drills

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This Couplet's descending rep scheme requires Pace in the beginning (30 of each) and burn out in the end (6 & 3 of each).  Limited ring dip stations, so you those conducting Rx have right of way.  Either scale to bar/bench dips or pair up and go off cycle with another athlete.  Remember to use your hips to power the kettlebells up. Your arms are just there to teather the KB to your shoulders.

Scaling: Reduce the weight on the KB Swing to 44/24#.  Substitute Ring Dips with Bar Dips or Bench Dips.

Skill/Strength: Let's take it outside this time. Review the basics, Pose running is really like jumping rope with alternating feet and then leaning forward slightly from the ankles. Gravity does the work. Pose running is hamstring dominated not quad or hip dominated. Practice letting gravity do the work.
  • 1) Foot Hopping. Hop on balls of the feet, then lean forward and let gravity pull you forward
  • 2) Jump Rope. Alternate feet during singles and then lean forward dropping the rope.
For more information on pose running, check out this video.

September 9, 2014

Wednesday 14.09.10

Main WOD "Scrambled Fight Gone Bad"
3RFT

- 1min Wall Balls 20/14#
- 1min Sumo Deadlift High Pulls 75/45#
- 1min Box Jumps 24/20#
- 1min Push Press 75/45#
- 1min Calorie Row

*Rest 1 min after each round

Skill/Strength
- 3x 10 Kettle Bell Swings

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: Same concept as "Fight Gone Bad" but each Athlete starts at a different station. After your fifth event, regardless of start, everyone rests 1 minute. Repeat three times.  Trainers will organize everyone into one of five groups of 5 Athletes.  Each Athlete will start at a different station and rotate in the order of events listed above, so that WB > SDHP > BJ > PP > Row and then back to WB. When you are done rowing, be a good dude and hit "menu back" to reset for the next Athlete.
  • 0:00   - 5:00   : All 5 Events
  • 5:00   - 6:00   : Rest 1 minute / Record your score
  • 6:00   - 11:00 : All 5 Events
  • 11:00 - 12:00 : Rest 1 minute / Record your score
  • 12:00 - 17:00 : All 5 Events
Scoring:  Every rep counts, to include calories.  After each round (5 events), we will record your Round's score on a dry erase board. We will repeat two more times.  The lowest score recorded is your Final Score. So if you knock out 118 reps in the first round, 121 in the second round, and 95 in the third round, your Final score is 95. Learn how to pace without cheating your self out of a workout.

Scaling: Due to grouping, scaling will be limited to one of the five groups.  Reduce the SDHP & PP weights to 45/35#.  Reduce the wall ball weight to 14/10#.  Reduce the box height to 20/16".

Skill/Strength: Select a KB 1x weight above your normal (standard weights are usually 53/35#). KB swings are a very simple movement that begins with the hips, however, most athletes default to back and arms.  Check out this video on "popping your hips" to generate momentum and really focus on your timing (She is doing Russian swing, we will practice the full American Swing).  Transfer the force from your hips through your abs and then into your arms with the tips below:
  1. Think about the swing as a deadlift motion in fast forward.
  2. Retract your shoulder blades and maintain that position.
  3. Keep your shins vertical throughout the movement.
  4. Drive your hips forward forcefully, making the kettlebell float to shoulder height.
  5. Form a plank with your body at the top of the swing. This means bracing your abs and creating a straight line from head to heel.
  6. Repeat.