Friday, 31 May 2013

Militant CrossFit: 31-May-13

Warm Up:
60 Double Unders
2 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

Then:

Front squat; 5 sets of 5; in between sets, work or thoracic mobility
Then:

Fitness:
For time:
30 pistols (15 per side)
60 KB Snatch (35/25)
30 pistols (15 per side)

Advanced:
For time:
30 pistols
60 KB Snatch (55/35)
30 pistols

Build to a heavy set of 5 on the front squat, then stay at that weight for your remaining 4 sets. Choose a weight that is challenging but allows you to keep solid form. Between sets work on thoracic mobility, this could be simply rolling out your back, doing the prisoner stretch or any other stretch

For Part B, you can alternate sides as needed. If you cannot do pistols, sub deck squats or single leg deck squats, or use a box to reach down toward. If you are new to kettlebell snatches you can sub single arm swings, but go heavier!


Wednesday, 29 May 2013

Militant CrossFit: 29-May-13

Fitness & Advanced:
5 rounds for time:
Walking Overhead Lunge x 1
Bear Crawl x 1 (there & back)
15 Russian KB Swings (Heavy)
10 Box Jumps


Coach’s Tips
Fitness stream, please use (95/65) for the OHWL, 24/20 for the box jumps, and Russian swings with 55/30lbs.  Advanced, please use (115/75) for the OHWL, 30/24 for the box jumps and do Overhead swings (as mobility permits) with (55/35)lbs

Monday, 27 May 2013

Militant CrossFit: 27-May13

Warm up:
Standard

Then:
Fitness:
A. 5 sets:
Barbell Rear Lunge 5-6 reps per side
Hold top of ring row for 15 sec
Hip Bridge or Full Bridge 15 sec
B. 8 minute AMRAP
8 pistols or deck squats
DB Snatch 8 reps per side (55/35)
8 DB Push Press (55/35)

Advanced:
A. 5 sets:
Barbell Rear Lunge 5-6 reps per side
Hold top of ring row for 15 sec
Hip Bridge or Full Bridge 15 sec
B. 8 minute AMRAP
8 pistols per side
DB Snatch 8 reps per side (70/55)
8 BB Shoulders to Overhead (135/95)

Part A is for technique, not for time. For the rear lunges, start at the rack and take out the bar as if you are front squatting, step back one leg at a time, keeping feet hip width apart for balance and taking long steps back. Let the rep range determine the weight and adjust per set as needed. The second exercise is holding the top of a ring row, with elbows back and shoulders back and down. Follow up with a hip bridge or full ‘wheel’ pose. The trick to not compressing your lower back is to engage your abs and butt just enough to balance out the arch in your lower back. There are several modifications here, including doing the bridge while holding a partner’s ankles or elevating the hands. If this is too intense, simply clasp your hands under you as you raise your hips. The second part is our burner for the day. If you do not have pistols, you can do single leg deck squats or double leg deck squats

Sunday, 26 May 2013

p.s. to my "quick" post

I would be remiss if I also did not mention our founder Cam Skrypnyk, he cobbled us together and build the shed with his own two hands. We miss you Cam - but for fuck sakes, could please bring back our barbell.

Militant CrossFit - The Way of the Future...

Good Afternoon Militant CrossFitters,

This is just a quick post to let you all know that I've been away for a bit due to a new civilian job and preparing for the Air Force Half Marathon. I intend to be back full tilt later in June, and will be working/training at the Garrison all summer - just in case anybody thought I had abandoned the cause.

Speaking of the cause, we have lately encountered some friction from 17 Wing PSP staff and 38 CBG staff WRT Militant CrossFit. After much discussion, and dispelling some exaggerated myths and misinformation, we still have the support of 38 CBG Chain of Command for our activities specifically as Combat Fitness Program (our gear and sessions will continue). So on the army side of things, and as far as the chain of command is concerned, the primary focus of our group is Combat Fitness Program. Unfortunately due to CANFORGEN 160/12, the chain of command cannot support a group called Militant CrossFit. I was therefore given the choice to either expunge all references to CrossFit and Militant CrossFit on this blog and bring it under the fold of sanctioned Combat Fitness Program, OR expunge all references to the military and continue the blog as a private citizen. I decided given our philosophical beliefs, competition accomplishments, the tireless work of our core membership; and our integrity as soldiers committed to genuine physical fitness, that the blog WILL NOT expunge CrossFit, but instead expunge all references to 38 CBG and the Canadian Armed Forces. This blog will continue as a site of interest for soldiers in the Canadian Armed Forces who happen to be interested in CrossFit, but strictly adhere to the principles of Combat Fitness Program when exercising at Minto Garrison (B-GL-382-003/PT-Z01).

At the end of the day, the Brigade stood us up as CrossFit; we trained, practiced, and competed as CrossFitters, and CrossFitters we shall remain. I don't think we should pretend to be anything less. Nevertheless, I must emphasize, when we train at Minto Garrison, we will refer to our activities as Combat Fitness Program and adhere to those training principles. For many of you, nothing has changed, we'll continue to work out and have fun at Minto Garrison; but because I value your commitment and comradery, I wanted to the group to understand our current status. If anyone really wants to know the nuts and bolts of what's going on with policy and procedures, just drop me a line at werdna98@hotmail.com

I want to also take this opportunity to acknowledge the real champions of this cause, and those who have done the lion's share of this blog and coaching: Caroline and Vince. Without these two, the program wouldn't be where it is today, and they're the ones that are keeping it going right now.

In closing, wear your T-shirts with pride, we're still Militant CrossFit, and if anything, more militant than ever! We'll still take opportunities to compete and pursue other avenues of financial and community support. Moreover, there is some potential to make some improvements to our shed this summer.

For all concerned, this post constitutes the last time this blog will reference the Canadian Armed Forces, 38 CBG, or Minto Garrison - until such time as CrossFit and Militant CrossFit are welcomed back into the Canadian Armed Forces physical fitness structure.
"What's in a name? That which we call a rose / By any other name would smell as sweet;" ~ Billy Shakespeare

Friday, 24 May 2013

Militant CrossFit: 24-May-13

Warm up:
90 Double Unders
Then 2 Rounds
5 Pull Ups
10 Push-ups
15 Airsquats

Then:
Power Clean: 8 Sets of 3

Then:
Fitness:
12 minute AMRAP:
6 Push-ups
12 Air Squats
Run 1 Lap

Advanced:
12 minute AMRAP:
6 ring rips
12 Front Squats (75lbs/45lbs)
1 Lap with KB (35/25)

The AMRAP is the burner for the day. Make sure that you are doing a variation of the workout that allows you to work at a pretty steady pace without breaking things up too much. .

Wednesday, 22 May 2013

Militant CrossFit: 22-May-13

Warm Up:
Standard

Then:
7 sets, One set every 4 minutes for 28 minutes:
Power Snatch x 2
Hang Snatch x 2
Overhead Squat x 2
Barbell Roll out x 8-10 reps

Monday, 20 May 2013

Vicky Day WOD

Come down to Minto for 1820, for a surprise WOD, run by Care!! Fun times will be had by all....

If there's no one behind her, does that mean she's in last place??

Thursday, 16 May 2013

Militant CrossFit: Friday, 17-May-13

Warm Up:
Walking Lunge - width of parade square
10 Push-ups
15 Air Squats
Bear Crawl  - back across parade square
10 Push-ups
15 Air Squats

Then:
Weighted Pull-up
1-1-1-1-1-1
Go for one rep max - using strap and KB
If you don't have a strict pull-up yet, work on it during this time!

Then:
For time!
Start at far end of parade square.

Run 2.5 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 3 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 2 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 3 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 2 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Wednesday, 15 May 2013

Militant CrossFit: 15-May-13

Mixing it up today!!!

Warm up:
Walking Lunges - Width of the parade square (There and back)
5 Pull-ups
10 Push-ups
15 Air Squats

Then:
"Griff"
For time
5 Laps Forward
2.5 Laps Backwards
5 Laps Forward
2.5 Laps Backwards

Try not to trip and kill yourself...

Then..that's right...another then...
15 min AMRAP
10 Deadlifts (225#, 175# - or scale)
10 Double KB Clean and Jerk (36#, 24#) - Newbies scale to ground to over head using dumbbell
10 Knees to Elbows (scale to leg raises)

Monday, 13 May 2013

Militant CrossFit: 13-May-13

Warm-Up:
3 Laps
2 Rounds
5 Pull-ups
10 Push-up
5 Pistols (Each Leg)

Then:
Front Squat: 1,1,1,1,1

Then:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups

In the warm-up work the form of the one legged squat. If you dont have it yet, counter balance yourself with by holding a KB in front of you. Or scale to bands off the racks.

Front Squats: Working towards a 1RM here: 20 min

The WOD might require some scaling.

Subbing for HSPU:

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.

Friday, 10 May 2013

Militant CrossFit: 10-May-13

Warm-up:
Standard

Then:
A, B, C's Sprinting warm-up

Then:
5 x 50m Sprints

Then:
"Elizabeth"
21-15-9
Clean
Ring Dips

Full squat clean here folks!!! If you need to scale to power cleans that's alright too. Bar touches the ground though. No hang cleans!

As for ring dips, if you need to scale use a box to help yourself out.

Beginners: Scale weight as required
Rx Weight is 135lbs#/85#
Rx+ - Try 155#/105# and weighted dips using a 20#/10# dumbell/KB between your feet or strapped around you!

Wednesday, 8 May 2013

Militant CrossFit: 08-May-13

Warm Up:
Standard

Then:
Accumulate 3 Min in a handstand hold. Everytime you let go do:
10 KB Swings
20 Burpees

Then:
10 Min AMRAP
Thrusters
Everytime you put the bar down do:
3 Strict Pull-ups

Weight for Rx = 135#/85#
Weight for Fitness = 100#/65#

Monday, 6 May 2013

Militant CrossFit: 06-May-13

Warm Up:
Standard

Then:
Push Press: 5 x 3

Then:
3 Rounds
21-15-9
Squats (With Body Weight)
Deadlifts (With Body Weight)
Burpees

Scale weight in both squats and deadlifts if unable to do body weight.

Friday, 3 May 2013

Militant CrossFit: 03-May-13

Warm up:
Standard

Then:
Bench Press: 3 x 5

Then:
"Based on Bulger"
For time:
6 Rounds
Run 1 Lap
7 Chest to Bar Pull-up (Scale Ring Rows)
7 Front Squat - 135#/115# (Scale to Level)
7 Handstand Push Ups (Scale Dumbbell/KB Push Press with appropriate weight)

For those who have the time or are completely insane, Rx version of "Bulger" is 10 Rounds...


Bulger

Wednesday, 1 May 2013

Militant CrossFit: 01-May-13

Warm-Up
4 Rounds
45 seconds Double Unders
5 Pull-ups
10 Push-Ups
15 Air Squats

Then:
Snatch: 1-1-1-1-1

We'll also go through technique for those who require it.

Then:
AMRAP - 15 Min
3 x Power Snatch (135#/95# - or scale to level)
6 x Box Jump (24", 18")
Sprint 40m