Militant Crossfit: 27-Feb-13

Warm up:
2 Laps
2 Rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Then:

Bench Press 3 x 5 (Same format as previous days. Work to load then 2 more sets) - 20 Min

Then:

The Open Re-visited

Advanced and Fitness:

AMRAP in 18 min:
15 box jumps (24/20)
12 push press (115/75)
9 toes to bar

Beginner:

AMRAP in 18 min:
15 box jumps (20/14) - Can sub Step-ups
12 push press (95/55)
9 hanging leg raises

If you cannot do the Rx weight, do 60-70% of 1RM.

This workout was from the open last year! Lets have some fun with it!

Tuesday 26-Feb-13

If you find yourself on a break during parade night try this!

5 Rounds for time:
10 unbroken pullups
10 unbroken pushups

Monday 25-Feb-13

Warm Up:
2 Laps
3 Rounds
7 Pull-ups
7 Knees To Elbows
10 Air Squats

Then:
Push Press - 3 x 5
(Same format as last week. Work up to a good weight for you then do 2 more sets - 20 min)

Then:

AMRAP - 20 min

• 10 Full Cleans - Advanced Men - 135#, Fitness Men or Advanced Women - 95#, Fitness Women/Beginner - 65#
• 20 Overhead Walking Lunges - 45#/35#
• One Lap

Benchmark Friday

Normally Friday is our Chipper day, which is cool, but I thought we'd try something a little different. I've heard a number of you talking about wanting to see how you stack up against other CrossFitters from around the world. Now's your chance.

Introducing: BENCHMARK FRIDAY

Let's give the Girls and Heroes a try. Best times for Male and Female get recorded on that fancy whiteboard on the equipment storage area and earn bragging rights.

Friday shakes out like so:

1. Warm up
2. Skills work (Double Unders - Just for Mitch) - 10 min
3. Snatch  (Work towards 1 rep max)  - 20 min

Then:

Skill Review - Thrusters and Pull-ups - 5 min (Anybody see where this is going?)

BENCHMARK - FRAN!!!

For Time:
3 Rounds
21-15-9
Thrusters (95/65)
Pull-up

Pretty self explanatory. Scale as needed. This means adjust weights if new or unable to Thruster either of the Rx'd weights. And sub Ring Rows for pull-ups if needed. There will be a 10 minute time cap of the WOD.

Wednesday Grind

Alright everybody, today we continue our drive for increased strength!

Warm up then:

3 x 5 Deadlift

Then:

For time:
5 Front Squats
25 Pull-ups
4 Front Squats
20 Pull-ups
3 Front Squats
15 Pull-ups
2 Front Squats
10 Pull-ups
1 Front Squat
5 Pull-ups

For Part A - Work towards a weight that taxes you for five reps. Then do 2 more sets. We'll work it just like Monday. Remember to get to the proper load load then do your 3 Sets of 5. As always, wrap this up in 20 min.

Part B -  Use 85% of body weight for General Fitness. For those of you that are new to Front Squats or are just building your loads please use 65% of BW. Advanced can attempt BW Front Squats.
For the Pull-up,  substitute Ring Rows when needed.  (There are a lot of them)

Loads for Front Squats should look like this: (185lbs person)

Beginner/Injured - 120#
General Fitness - 157#
Advanced - 185#

Any question?

Monday Workout - Holiday?

Holiday Special.

We'll take a bit to chat about any weaknesses you feel you want addressed in training.

Then:

General Fitness:
A. Back Squat 3 sets of 5
B. For time:
20 burpees immediately followed by 5 rounds:
Box Jumps x 10 reps (24/20)
Single Arm Kettlebell Snatch x 10 reps (35/25)
Finish with 20 burpees

-or-

Advanced:
A. Back Squat 3 sets of 5
B. For time:
20 burpees immediately followed by 5 rounds:
Box Jumps x 10 reps (30/24)
Single Arm Kettlebell Snatch x 10 reps (55/35)
Finish with 20 burpees

Let's wrap up the squats within 20 min so that we arent working out for 2 hours.
For today, build to a heavy set of 5, not necessarily a 5RM, then do two more sets of 5 at that same weight. Please record your weight as you will be asked to increase the weight by specific percentages over the next 6 to 8 weeks. Take a few minutes rest between sets.
For Part B, the buy in and cash out is 20 burpees, with 5 rounds of box jumps and kettlebell snatches in between. If you did not squat your bodyweight in Part A, please consider alternatives to the box jumps as rx’d. These might include simply lowering the height of the box or doing step-ups or kettlebell swings instead. 

Friday WOD

Ok! For those of you competing today is max relax day. Come in, roll out, stretch and laugh at people working out! For the rest of you, see below:

More conditioning!!!

Run 3 Laps
10 Thrusters (95#/65#)
15 Pull-ups (Scale with Ring Rows)
25 Sit-ups
Run 3 Laps
30 Push-ups (Chest to deck)
15 Burpees (Chest to deck, jump and touch the overhang)
Run 3 Laps
20 Box Jumps (24"/18" Box)
15 Hang Power Snatch (95#/65#)

First:
3 Sets Back Squats: 6-8 Reps
After each set do 10 toes to bar/rings

Then:
In teams of 2 (One person runs, the other lifts)
For time:
135/105 pound Thruster, 15 reps
Run 2 Laps
95/65 pound Thruster, 20 reps
Run 4 Laps
65/45 pound Thruster, 30 reps
Run 6 laps

First part is for quality. Check form and ensure midline stability and core to extremity discipline. Meaning keep your butt back, chest up, and weight over your heels. Substitute 1 min planks for toes to bar if you need to.

Second part is a team effort. Try to finish the thrusters before your partner gets back from the run. This workout is serious conditioning, and will be one of the last ones before V-Day Massacre. Go balls out, but remember your form. For fitness goals sub the weights: Round 1 (95/65) Round 2 (65/45) Round 3 (Bar Only 45/35)

Valentines Day is coming up, Get your girl Squat Cleans.... 

Bitches love Squat Cleans

Tapering for Competition

How to Taper Training and Recover for a Competition

How you should be training this week at the gym in order to be recovered and ready for the V-Day Massacre.  Here is some info. If you have any questions or something doesn’t make sense to you, send me an email for clarification.

When should I rest and why?
Resting before a competition is a delicate balance, more so than people seem to think or realize. If you spend too much time resting and inactive, your body will respond negatively and you will have reduced energy levels and delayed response time to the intensity of the workouts you will put it through in a competition setting. On the other hand, inadequate rest will cause you to go into a competition sore and fatigued, effectively shutting your body down from overuse. Different athletes respond differently to higher volume training, and many of you will have an idea by now of how you respond to multiple workouts in a week. Since competing in FrostFit, you now know what it feels like to do two WODs back to back and how long it takes you to recover.

My suggestion for most of you would be to work out through Wednesday, perform active recovery on Thursday, and take a complete rest day on Friday. Active recovery could be going for a light swim, run, or bike at a sustainable and slow pace. While you rest Friday, make sure you do plenty of mobility. Hop on a foam roller or lacrosse ball after work and stretch after a hot shower before bed.

Nutrition and sleep leading up to competition
If you typically cheat on your diet (Paleo, Zone, or whatever healthy eating style you follow) this week is NOT the week to enjoy the sugary treats, coffees, and pastries. You also, contrary to popular belief, do not want to “carbo load” prior to competition. Eat lean meats, nuts, seeds, plenty of vegetables, and some fruit. Drink plenty of water this week, particularly the few days before the competition. Try and get a reasonable amount of sleep this week. Particularly on Thursday and Friday nights, you will want to be well-rested for competition morning. (NO DRINKING JUSTYN) Eat a healthy and filling breakfast before the competition, and pack plenty of healthy, high-energy food for the day’s competition. Re-fueling after each WOD will be crucial to your success, but it is even more important that your body is properly fueled in the days leading up to the competition.

Ensuring that you properly taper your training, eating well this week, and getting plenty of sleep leading up to this weekend will prepare you all to compete at your best. You need to take care of your body to get the most out of it, and this is even more true when preparing for a high-intensity, multiple WOD competition. As I mentioned, if any of you have further questions please send me an email.

Monday Night Workout

Monday Feb. 11, 2013

Let's have some fun tonight!

For those working towards overall fitness:
First:
3 sets:
Bulgarian Split Squat 4-6 reps @2121
Knees to Elbows 8-12 reps

Then:
In teams of two, complete 5 rounds each for time of:
3 Power Snatches (115/75 lbs.)
6 Power Cleans
9 Deadlifts

For those working for performance:
First:
3 sets:
Bulgarian Split Squat 4-6 Reps @2121
Knees to Elbows: 15 reps

Then:
In teams of two, complete 5 rounds each for time of:
3 Power Snatches (155/105 lbs.)
6 Power Cleans
9 Deadlifts

Coach’s Tips:

For Part A, make sure you go heavy on the bulgarian split squats, but stick to the tempo. You can use dumbells at your sides or held up in a goblet position. More advanced options include a barbell overhead or in front rack. These are all viable options though the split squat mechanics stay the same, with emphasis on chest up and hips squared. 

Part B is a partner workout where each partner does one round while the other person rests. You are finished when both people have done 5 rounds each. Choose a weight that allows you to do 3 clean power snatches. This will feel light for the cleans and even lighter for the deadlifts, but use this opportunity to perfect your technique, and alignment and to work on speed. If you are currently focussing on your olympic lifts, do clean grip deadlifts instead of regular deadlifts.

News Items

First point of info: on Sat the 16th, Justyn, Mitch, Care, and Kathleen will be competing as a team at CrossFit 204's St V-Day Massacre. Events are listed here. Come out to watch, wear your Militant shirts, and watch us bust our asses!!

Second point of info: registration for the CrossFit Games 2013 Open began on Jan 30th. General info is here, and the Open itself starts on Mar 6th. Some of you should seriously consider competing this year...

Eat balls...

The Furious

1820 session make sure you come on time so we finish before 1930!

She will eat your failures!!

The Furious
60 min time limit
Bar load is 135/95
100x Deadlift
90x Back squats
80x Power cleans
70x Jerks
60x SDHP
50x Front squat
40x Hang power cleans
30x Thrusters
20x Power snatch
10x Overhead squat

Jumps and Rings

Changing it up!

Warm-Up: 7 pullups, 7 T-B, 7 squats

Plyo box course

Ring work

Spring-loaded.

Monday Night Lights...

Snatch that!

Normal warm-up.

Strength:
-BS: 5-5-3-3-2
-Bench Press: 5-5-3-3-2
-Clean & Jerk: 3-3-3-3
 
Conditioning: Marcia
10 Rds
KB Snatch (55/35) 10-9-8-7-6-5-4-3-2-1
Burpee 1-2-3-4-5-6-7-8-9-10
KB Thruster (2x55/35) 10-9-8-7-6-5-4-3-2-1