Dec 5, 2016

Tuesday 2016.12.06

Warm-up:
- Jump rope 2-3 mins

2 rounds of:
- 10 air squats
- 10 GHD hip extensions
- 10 light kettle bell swings
- 5-7 mins individual focus as desired


WOD:
15 Minute AMRAP:
- 10 Single-Leg Squats (pistols)
- 20 One-arm Kettlebell swings. Alternate arms at 10 reps, eye-level, 53/35
- 30 Double Unders


Here’s a good pistol progression tutorial. https://www.youtube.com/watch?v=CYa2NysEmF8


You might also perform single leg box step ups. If you’ve never practiced single arm KB swings, practice a few with a light weight to get a feel for how much this version taxes your grip, shoulders, and core, then choose a weight you can manage for 20 reps. Fight to keep your chest and shoulders square. Do not twist to accommodate the force of the bell. As with all AMRAPs, this one is an exercise in pacing and mental toughness. Most of you can get through the first round unbroken. Great. How long until you need to start partitioning the reps? If you are partitioning by the third round, you probably should have been partitioning from the start. Invariably unplanned rests get longer and cost seconds. Plan and strive to maintain a steady effort across the time frame for a better score.

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 complete and partial rounds to Comments.



  • Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
  • On Ramp – 10 Dec 16 @ 0830        

Dec 4, 2016

Monday 2016.12.05



Warm-up:
- Row 500m
- Spiderman 50 ft
- Inchworm 50 ft
- 2 rounds not for time
- 5 Wall Balls
- 3-5 pull ups
- 10 air squats
- 5-7 mins individual focus as desired


WOD:
For time:
- 50 Wall Ball (20/14)

Followed by 9-7-5
- 115/65lb Power Snatch
- Chest to Bar Pull ups

This is a short, CrossFit Open like WOD that will require some thought about pacing strategy. You want to get through the wall balls with enough left in the tank to complete the snatches and pull ups with minimal breaks, unbroken if possible. 50 wall balls unbroken is achievable, but the metabolic cost is likely to leave you gasping. Consider breaking it up into schemes like 20/15/15, 10’s, or even 5’s with minimal rest between sets.

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)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post time to Comments.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
On Ramp – 10 Dec 16 @ 0830

Dec 1, 2016

Friday 2016.12.02


Warm-up:

- Row 500m 

2 rounds of:
- 10 air squats
- 10 GHD hip extensions
- 10 push ups
- Then 5-7 mins individual focus as desired

WOD:

Partner WOD: “I Go, You Go”

* Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish.

For Time:
- 120 Walking Lunges
- 120 Double unders
- 120 Medicine ball cleans (20/14lb)
- 120 Burpees
- 120 Sit 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 Comments.

·         Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
·         Coaches Clinic – 3 Dec 16 @ 0830
·         On Ramp – 10 Dec 16 @ 0830        

Nov 30, 2016

Thursday 2016.12.01



Warm-up:
- 3 minutes jump rope
- 5-7 minutes individual focus as desired

WOD:

Let’s get right into the spirit of things with a chipper, done in the fashion of the “12 Days of Christmas”.


*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. Complete WOD like the song - 1 DL, 1DL 2 TGU, 1 DL, 2 TGU, 3 HSPU, etc.

1 Dead lift (225/155)

2 Turkish Get-Ups, alternate sides (55/35)

3 Handstand Push-ups

4 Pistols (Single Leg Squats), 2 per leg

5 Toes to Bar

6 Pull Ups

7 Push Ups

8 American Kettlebell Swings (55/35)

9 Wall Ball shots (20/14, 10’ target)

10 Sit Ups

11 Air Squats

12 Burpees

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 Comments.

·         Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
·         Coaches Clinic – 3 Dec 16 @ 0830
·         On Ramp – 10 Dec 16 @ 0830