July 24, 2014

Friday 14.07.25

Team WOD "CHiPs"
1RFT, 2 Partners, 30min Time Cap

- 400m Run
- 200 Double Unders
- 400m Run
- 100 Air Squats
- 400m Run
- 80 Med Ball Cleans 20/14#
- 400m Run
- 60 Wall Balls 20/14#
- 400m Run
- 40 Lunges w/ Med Ball 20/14#
- 400m Run
- 20 Pistols
- 400m Run

Skill : Hand Stand Walk
2x 10 Shoulder Touches
2x 20m w/ Buddy Hold leg
2x 10m Hand Stand Walk

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Team start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partners A & B will run together and partition the reps as equitable as possible.  One partner works while the other rests (no penalty or position to hold).  This WOD includes a 400m Run before and after every movement for a total run of 2800m.  The air squats should be fast without sacrificing form.  Hip crease below knee crease and full extension of the hips at the top.  Review the points of performance for the Med Ball Clean here.  Wall Balls require full range of motion like the air squat while hitting the 9 or 10' line with the center of the ball.  Lunges require the front leg to achieve parallel with the ground while maintaining the Med Ball lockout out overhead. Pistols can be done with the assistance of a plate.  Don't forget to run 400m between each movement.

Scoring: Score is total time or total number of reps complete in 30 minutes.

Scale: Substitute a 500m row for the 400m run. Reduce the weight of the med ball to 14/10# if needed for any event.  Pistols can be executed on a plate or holding onto the rig.

Skill: In order to prepare your shoulders for the transfer of weight during the walk, start off with 2x 10 shoulder touches (5 each shoulder).  Check out this video for details.  After the shoulder touches, do a wall walk, get inverted, and have a partner hold your feet as you walk out 20m.  After 2x successful attempts, try to get into a good handstand position without the wall and try again. 

July 23, 2014

Thursday 14.07.24

Main WOD "Amanda"
9-7-5

- Muscle-ups
- Snatch 135/95#

Strength
Deadlift 5-3-1 reps @ 75/85/95%

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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 #7. These two high-skill movements make for a very challenging workout. There's only a small percentage of athletes that can complete this workout under 5 minutes.
The accuracy and balance of the snatch and the stamina and coordination needed for the muscle up make it one of the toughest benchmark WODs.
  • Muscle Ups.  21 total reps of the most complex gymnastic movement in the CrossFit kitbag.  If you can do a muscle up, this is a great WOD to force yourself to get all 21.  String them together and you will set yourself apart from the rest. Check out this article for tips on progressions and perfecting the movement.
  • Power Snatch. 21 total reps of the most complex weightlifting movement. Check out this video for step by step instructions on the snatch.
Scaling: Substitute with Bar Muscle Ups at 1:1. Also substitute Muscle Ups for Chest-to-Bar Pull Ups and Dips at 2:1.  Substitute Snatch with Clean & Jerk and/or reduce the weight to 95/65#.

Strength: 3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Review the points of performance prior to execution.  In order to reduce the "jerking motion" at the beginning of the pull, make an effort to pull the slack out of the bar before accelerating.  Pull until you feel the bar get tight against the plates. Once you reach that point—where you feel the bar bending—THEN begin the pull off the floor, thinking of accelerating the speed more and more with every inch the bar moves.


July 22, 2014

Wednesday 14.07.23

Main WOD
30-20-10*

- Double Unders
- Box Jumps 24/20"
- Kettle Bell Snatch 53/35#

*5 Burpees E2MOM (every 2 minutes on the minute)

Strength
Strict Press 5-3-1 reps @ 75/85/95%

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 is Triplet Chipper with a penalty.  You will perform 30 reps of each movement, then 20 reps of each movement, and then 10 reps of each movement. However, every 2nd minute on the minute (0:00, 2:00, 4:00, 6:00, etc) you will stop what you are doing and perform 5 burpees.  The faster you go, the less burpees you have to perform.
Scaling: Substitute Singles for Doubles at 3:1.  Reduce the height of the box jumps to 20/16".  Reduce the weight of the Kettle Bell Snatch to 35/24#.

Strength:  3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.


July 21, 2014

Tuesday 14.07.22

Main WOD
4RFT

- 500m Row
- 20 Over-the-Rower Burpees

Skill: Pistols
- 3x 10 Banded Air Squats
- 2x 10 Heel Elevated
- 1x 10 Rx

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: Simple couplet consisting of one mono structural and one gymnastic movement. Keep your 500m pace about 10-15 seconds above your time trial speed.  Use the quick release on your foot straps to get in and out quickly.  The Burpees is where you will separate yourself from the other athletes (fast or slow).  Burpees will done on alternating sides of the rower.  No requirement to remain perpendicular, but you WILL have a 2 feet take off and landing.  This for the safety of the rower...not so much you.   Breath in through the jump, and breath out through the push up.

Scaling: Substitute a 400m run for the row.  Instead of jumping over the rower, you can walk around it and perform a push up on alternate sides. 

Skill: Stretch out the calves and ankles before getting started.  Today we start with banded air squats. Take red/purple band and double it over, step inside it ensuring one loop is above the knee and one loop is below the knee.  Execute 10x air squats while pushing your knees out.  This will help your range of motion and reinforce external rotation.  Check out this video for examples of alternate pistol progressions, full pistol, and even advanced pistol.

July 20, 2014

Monday 14.07.21

Main WOD "Diane"
21-15-9

- Deadlift 225/185#
- Hand Stand Push Ups

Strength : Pull Ups
8min EMOM of 8x Strict Pull Ups

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: Benchmark #6.  In order to do this WOD prescribed, you need 1 rep max Deadlft of 325/200#.  Otherwise the weights prescribed are well above 70% load and should NOT be done for time.  This WOD does not demand speed through the deadlift, it demands form and pace. Remember the 6 points of performance.  Secondly,  Handstand push ups require a great deal of core and upper body strength.  You need to be able to control your body throughout a full range of motion (head-to-ground, arms fully extended).  Check out how to do a kipping handstand push up here.

Scaling:  Deadlift weight should be NO more than 70% 1 rep max, so take your max and multiple it by 0.7 (tadaah).  Switch your grip to save your forearms.  Handstand push ups can be scaled many ways.  Check out this video for use of abmats and boxes to reduce body weight during the motion.

Strength: Today we turn it up one more notch and go 8min EMOM of 8x strict pull ups.  Strict = strength, Kipping = skill.  Focusing on strength first, it will prevent injury to the shoulders as we increase reps and speed during a WOD.  Watch Chris Spealler teach strict pull ups.

July 17, 2014

Friday 14.07.18

Team WOD "Team Kelly"
5RFT, 2 Partners

- 400m Run
- 30 Box Jump 24/20"
- 30 Wall Ball 20/14#

*Run together, partition the reps, rest in plank

Strength
7min EMOM of 7x Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Team Start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Grab a partner and tackle this 20-30min WOD together.  Why a partnered benchmark WOD you ask?  Because of most you will charge through the 400-meter runs and you’ll suck wind when you get to the box jumps. Box Jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 30 wall balls unbroken and it’s just in time for another round.

Soooo...Grab a partner.  Partners A & B will run together.  Partner A will do box jumps while partner B holds a plank.  Switch as needed without penalty.  Same concept with the wall balls.  One partner works while one partner holds a plank.  Partners runs together.

Scaling:  Step up can be substituted for box jumps while still achieving Rx.  Reduce the box height if needed.  Reduce the weight of the wall ball before reducing the target line. 10' for men, 9' for women. 

Strength: Have your hands recovered?  Today is 7min EMOM of 7x strict pull ups.  Strict = strength, Kipping = skill.  Focusing on strength first, it will prevent injury to the shoulders as we increase reps and speed during a WOD.  Watch Chris Spealler teach strict pull ups.

July 16, 2014

Thursday 14.07.17

Main WOD
4RFT

- 10 Ground-to-Overhead 95/65#
- 10 Over-the-Bar Burpees
- 500m Row

Strength
Strict Press 3x 3 @ 70/80/90%

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: Task based triplet with some gaming options.  Which movement will be your active recovery and which movement will be your burner? 
  • Ground to Overhead (GTO).  GTO means you can power snatch, Power clean & jerk, clean and push press, etc.  Movement starts with bar on ground and finishes with bar overhead with knees, hips, and elbows fully extended. 
  • Over the bar (OTB) Burpees. While facing the bar, chest and quads to hit the ground at the same time, stand up, jump over the bar, repeat.  No requirement for 2 foot takeoff, HOWEVER, you must remain perpendicular to the bar during the burpee.
  • Row.  What was your 500m time trial? Don't do that.  Add about 10-15 seconds onto your 500m pace and power through to the end.  Remember the order of operations: leg drive, open hips, pull with arms.  Then extend the arms, close the hips, compress the legs.  DO NOT PAUSE at any point in this motion.  Good rowing feels and looks like an infinity loop.
Scaling:  Reduce the bar weight to a level that allows sets of 5 or more without breaking.

Strength:  3x3 Strict Press at 70/80/90% of your 1 rep max.  This week is heavy and the last set should be a struggle.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.