November 24, 2014

Tuesday 14.11.25

Main WOD
 
- Beep Test
or
- 12min EMOM of 125m Row/ 100m Run

Optional Strength
- 7x 5 Back Squat @75% 1RM

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: You know we can’t go 6 months without the Beep test. Today’s workout will be at the west gym courts of Harney gym. The beep test will start at 0545 and the last test will run around 0745. For those unaware of the beep test, all you need is your running gear and a strong set of lungs. The beep test is basically a repeating 20 meter shuttle run. As the test progresses, the time interval gradually decreases. Here is a very basic short video link of the test: beep test demo

Note: Most of us will attempt the beep test twice, so get ready for some peer pressure...

Alt WOD: If you cannot make it to the west gym between 0545 - 0745, substitute with the WOD below:
  • 12 minute EMOM of 125 meter row OR 100 Meter run
Strength: After the runs, put on your lifting shoes and knock out some optional squats.

November 23, 2014

Monday 14.11.24

Main WOD
1RFT, 15min Cap*

-100 Cal Row
-100 Wall Balls 20/14#

*Partition as needed

Optional Strength
- 6x 6 Back Squat @ 70% 1RM

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 workout involves 2 movements with a 15 minute time cap. The goal is to complete 100 wall balls and 100 calories row within the 15 minute time cap. You can break up the exercises as needed. For example, you can 4 sets of 25 reps or 2 sets of 50. 100 calories is approximately equal to a 1500-1600 meter row. Be aware that the screen on the rower will shut down if it sets idle for too long so you may have to make a mental note of your calorie count while working through the WOD.

Scaling: You can drop the weight or scale the height of the wall ball.

Strength: This is the final week of the Smolov jr. programming. The reps and the weight are the same as the previous weeks. This week we are adding 10-20 lbs. to your percentage of your 1 RM.

November 20, 2014

Friday 14.11.21

Team WOD
2 Partners, 1RFT*, 25min Cap

-150 Thrusters 95/65#

*Athletes switch EMOM and performs 10 Burpees

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:  In 2 person teams, complete 150 thrusters as fast as you can. 1 person works while 1 person rests.  Athletes switch every minute on the minute. Athletes cannot perform a thrusters until completing 10 burpees EMOM.  Here is the how it works:
  • Athlete A performs 10 burpees followed by max thrusters in the first minute (0:00-1:00)
  • Athlete B rests while Athlete A is working.
  • On the minute, Athlete B performs 10 burpees followed by max effort of thrusters. (1:00-2:00)
  • Athlete B is resting while Athlete A is working.
  • Repeat this sequence until 150 thrusters are complete.
Scoring: Your score is the time it takes to complete 150 thrusters. OR total number of thrusters completed at the 25min cap.

Scaling: Reduce the weight to 65/45#. Reduce burpee count to 8 after 10 minutes, 6 after 15 minutes, and 4 after 20minutes.

November 19, 2014

Thursday 14.11.20

***Coaches Clinic this Afternoon***
Main WOD "Jack Baeur"
5RFT

Overhead Squat 95/65#
20-16-12-8-4

Box Jumps 24/20"
4-8-12-16-20

Skill
Max Height Box Jump

Optional Strength
- 10x 3 Back Squat @ 85% 1RM

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: 5 rounds of 2 movements with descending/ascending rep scheme. Each round consists of 24 reps (get it? 24 reps=Hours).  Feel free to whisper loudly in your best Jack Baeur voice.
  • Overhead squat demo video. Focus on midline stability with this movement. If you are unfamiliar with the overhead squat, consider the scaling options with this exercise.
  • Box Jumps: Legs will be tired after the OHS, so be deliberate with your jump/step up...or the box will bite you.
Scaling: For the overhead squat, you can reduce the weight. If you are not comfortable with keeping weight overhead, you can consider doing front squats instead of the overhead squat. Scale the box jumps by reducing the box height or converting to step ups.

Skill/accessory work: Pile up the soft black plyo boxes and work on a max box jump height.

November 18, 2014

Wednesday 14.11.19

Main WOD
1RFT

- 25 Shoulder to Overhead 115/75#
- 200m Run
- 20 Shoulder to Overhead
- 200m Run
- 15 Shoulder to Overhead
- 200m Run
- 10 Shoulder to Overhead

Skill
- 3x 10 Chest to Bar Pull Ups
- 3x 10 Ring Dips

Optional Strength
- 8x 4 Back Squat @ 80% 1RM

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 workout consists of 2 exercises, one round, a descending rep scheme ladder for time. Shoulder to overhead may include strict press, push press, or the push jerk. Try to start out with the strict press. However, depending on if or when you fatigue, switch to the push press or the push jerk. This demo video shows the 3 optional strict press, push press, push jerk movements.

Scaling: In terms of scaling the bar exercise, you can reduce the weight or utilize one of the three movements to complete the shoulder to overhead movement. For those who don’t run when it’s below freezing or if there is ice outside, you can substitute a 250 M row for a 200 M run.

Accessory/skill: Although this may seem like a weight workout, it’s important to focus on the skill work for ring dips and pull-ups. Develop you kip for a pull-up or work on good depth with your ring dip. Here are a couple of videos to view for working on pull-ups and dips.

November 17, 2014

Tuesday 14.11.18

***Coaches Clinic this Afternoon***
Main WOD
1RFT

- 100 Double Unders
- 50 Kettlebell Swings 53/35#
- 75 Double Unders
- 40 Wall Balls 20/14#
- 50 Double UnDers
- 30 Toes to Bar
- 25 Double Unders
- 20 Burpees

Skill
- Handstand Holds 1:00/:40/:20
- L-sits :40/:20/:10

Strength
- 7x 5 Back Squat @ 75% 1RM
 
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 Chipper is 1 round for time with DUs sprinkled throughout the workout. Pace yourself through the DUs so that when you hit the KBS, you have enough breadth to knock out at least half unbroken. Keep a tight corps and swing from the hips (channel your inner Chubbs Petersen).  Again, pace your self through DUs, so that when you hit the wall balls you can knock out at least half unbroken. Maintain the same philosophy throughout the WOD and surge at the end knocking out ALL Burpees.
Scaling: Due to the high number of DU’s in today’s workout, the scaling for DU’s is 2:1 for singles. For kettle bell swing, scale by dropping the weight. If you have mobility issues with your shoulder, you can scale the range of motion from above your head to eye level with the kettle bell. You can scale wall balls by dropping the weight or reducing the height on the wall.

Skill: Revisiting the skill/accessory work from 2 weeks ago. Work on hand stand holds and L-sits. A couple of good exercises to develop core stability and shoulder work.

November 16, 2014

Monday 14.11.17

Main WOD
12min AMRAP

- 8   Push Press 95/65#
- 12 Hand Release Push Ups
- 8   Hang Cleans 95/65#
- 12 Box Jumps
 
Optional Strength
- 6x 6 Back Squat @ 70% 1RM

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: Today workout is a 12 minute AMRAP. There are 4 movements with a consistent rep scheme. Your score is the total number of rounds completed plus reps. Focus on a full range of motion for each movement.  Push press requires full elbow lock out with bar over the shoulders/hips/knees/heels. HRPU require hand off the ground at the bottom and full elbow extension at the top while maintaining a rigid body line.  Hang cleans start below the knees, but of the ground, and finish with the bar on the chest with elbows in front of the bar.  Box Jumps require two feet on the box with full hip extension. 

Scaling: Reduce the bar weight and lower the box height. Substitute regular push ups for HRPU is needed.

Strength: Continuing with the back squat. This week we are adding 5-10 lbs. to the same weight % and rep scheme as last week. For today, the program is 6x6 @ 70% 1RM + 5-10 pounds. For example, if you’re back squat 1RM is 200 lbs., your weight today would be 145-150 pounds.