Militant CrossFit: 31-July-13

Warm up:
Standard

Then:
Continue 1RM testing

Then:
In teams of two, complete as many rounds as possible in 12 minutes of:
Ring Dip x 5 reps
Double KB Front Squat x 10 reps (55/35)
Kettlebell Snatch x 15 reps (55/35) switch arms as needed

Militant CrossFit: 29-July-13

Hey all!

Here are some programming notes for today!

Please start testing your 1RM for the following lifts over the next 2 weeks before the WOD. 

Back Squat

Front Squat

Deadlift

Power clean

Power Snatch

Close Grip Bench (14 inches)

Overhead press

Weighted pull-up (pronated grip)

 

In addition to testing your 1RM, I would also like you to do muscle fiber testing on the following:

(1) Front Squat or Back Squat - your choice

(2) Deadlift 

(3) Overhead press or Close Grip bench press - your choice

(4) Weighted pull-up

 

Here's how you do the muscle fiber test. First test your 1RM, then rest 10 to 15 minutes. The heavier the 1RM the more you need to rest, so for deadlift and squat rest 15 minutes but for weighted pull-ups, 10 minutes is probably enough. After your rest load up with exactly 85% of your 1RM (use fractional plates) and do as many reps as you can at a controlled tempo and mark down the number of reps you were able to complete.

Todays WOD:
Fitness:
A. In teams of two, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Burpees x 9 reps

Advanced:
A. In teams of two, complete as many rounds as possible in 15 minutes of:
165/115 lb. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Burpees x 9 reps

Militant CrossFit: 26-July-13

Warm Up:
Standard

Then:
3 Rounds
AMRAP: Pistols Right Leg
30 Second Side Plank (Right)
AMRAP: Pistols Left Leg
30 Second Side Plank (Left)

Then:
100 Double Unders
1 Lap
30 Pull-ups (Sub Ring Rows or Band)
1 Lap
30 Front Squats (135/115/95)
1 Lap
1 Lap Farmer's Carry (55/35)
20 KB Snatch (55/35)
1 Lap

For Part A, the intent is to test how many consecutive pistols, or single leg squats you can do on one leg consecutively. If you have pistols, go ahead and test this out. If you do do not have full ROM pistols, do sets of 5 modified reps. Modifications might include elevating your heel, using a counterweight or going down to a box. In between sets, work on your side plank. If 30 to 45 seconds is too easy, elevate the top foot and/or hold up a kettlebell with the top arm.

Militant CrossFit: 24-July-13

Warm Up:
Standard

Then:A. 8 sets, every 2 minutes on a running clock
Sprint 50M starting lying down on your back
Then:
B. For time:
20 burpees
5 rounds of Cindy
20 burpees

Start each sprint lying on your back with your head toward the start line, at the start signal, you will scramble up as quickly as possible, turn around and sprint to 50m. Do this 8 times, every 2 minutes on a running clock. In a large group, the start times can be staggered. For part B, cash in with 20 burpees, then do 5 rounds of 5 pullups, 10 pushups, 15 air squats, then cash out with 20 more burpees. This should be a sprint as well. If you do not have pull-ups, I recommend ring rows as getting in and out of the band for 5 pullups will be too time consuming.

Militant CrossFit: 22-July-13

Warm Up:
Standard

Then:

A. EMOTM 6 min:
Deadlift 6 reps touch n go unbroken @ 75%
B. EMOTM 6 min:
Good morning 6 reps
C. EMOTM 6 min:
12 pistols alternating
D. EMOTM 6 min:
12 KB snatch (alternate sides per round) (55/35)
E. EMOTM 6 min:
12 hollow rocks

Tips:

A bit of a different format today. A good strategy is to warm up all the movements beforehand so that the clock can go off every minute and seamlessly go from one exercise to another. I recommend 1-2 min rest between exercises. Most of these movements should be pretty straight forward. If you don’t have a pistol, you can work on doing them to a box or bench or using a counter weight or even single leg or double leg deck squats. If not sure about the loads, err on the light side.

Militant CrossFit: 19-July-13

IF you read this before sessions tonight. BRING A TOWEL!!!

Warm Up:
Standard

Then:
Back Squat: 10,8,6,4,2
Rest 1 min between sets

Then:
20 min AMRAP
1 Lap Farmer's Walk (55/35)
4 Clean and Jerk (135, 105, 95)
6 Towel Pull-ups
6 Knees to Elbows (Hanging from Towel)
6 Pistols (Alternating 2 per leg)

The towel pull-up combo simulates climbing a 20' Rope. 6 reps is one climb. You might have to raise the squat racks a bunch though. If you donèt have pull-ups sub Ring rows, Hanging Leg raises and airsquats. You will have to double the reps though: 12, 12, 12.

Militant CrossFit: 17-July-13

Warm Up:
Standard

Then:
5 sets:
DB Bulgarian Split Squat: 6-8 reps
Good Mornings: 6-8 @3013
Then:
AMRAP in 5 min:
10 hang power clean unbroken (95/65)
Then:
AMRAP in 5 min:
Barbell Bear Complex unbroken (95/65)

Tips:

Try going a bit heavier on the split squats than last time. If there are not a lot of KB or DB try doing them with a bar in the front rack position. Aim to eventually get to 1/3 bodyweight per hand. Make sure your ankles and hips are well mobilized before attempting this. Common faults include hips coming up faster than the torso – keep that chest up and use your legs & gluts to get that weight up. If you back foot cramps, you’ll need to put less weight in the back foot and have only your toes on the bench or box.  Good morning are at tempo go slow on the way down and hold for 3 seconds at the top.  Remember to keep a straight back. 

For Part B, the idea is to see how many sets of 10 unbroken cleans you can do in 5 minutes at a lighter weight. This does not mean that technique goes out the window, these should still look like cleans! You can set the bar down after 10 reps and then go again. Score is number of completed sets of 10 in 5 minutes. 

Part C is a twist on the classic Bear Complex. 1 round of bear complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push-Press (behind the neck). Usually, we would do this 7 times for max weight. Today, the idea is to see how many times you can go through this complex in 5 minutes. You cannot set the barbell down in the middle of the complex, it must be unbroken.

Militant CrossFit: 15-July-13

Warm Up:
3 x 30 Double Unders
2 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

Then:
Power Cleans: 5 x 1

Then:
The 2012 Games Chipper, with some slight modifications.

For time:
10 Overhead squats (95 / 65 lbs)
10 Box jump overs (20” / 16” box)
10 Thrusters (95 / 65 lbs)
10 Power cleans (135 / 95 lbs)
10 Toes to bar
10 Burpees
10 Pullups
10 Toes to bar
10 Power cleans (135 / 95 lbs)
10 Thrusters, (95 / 65 lbs)
10 Box jump overs (20” / 16” box)
10 Overhead squats (95 / 65 lbs)

Tips:
Sub T2B with K2E or Hanging Leg Raises. The original called for Burpee Pull-ups and a fat bar for thrusters, but logistically these would be tough for us...

Militant CrossFit: 12-July-13

Warm up: Standard

Then:

Deadlift, 3 sets:
Set 1: 80% x 2 reps
Set 2: 86% x 2 reps
Set 3: 92.5 x 2 reps

Then:

For time:
Set up the bar you will use in workout B.
Run 7.5 Laps
25 Bar Facing Burpees

B.When the clock strikes 10 minutes, perform the following…
Three rounds for time of:
 95/65 lbs Push Press x 15 reps
Toes to Bar x 20 reps

C. When the clock strikes 20 minutes, perform the following…
Three rounds for time of:
 24"/18"/14" Box Jump-Overs x 15 reps
Chest-to-Bar Pull-Ups x 20 reps

Scale as you need to. If you dont have T2B sub K2E or hanging leg raises. Chest to bar can be subbed for regular chins or ring rows!

Militant CrossFit: 10-July-13

Warm Up:
Standard

Then:
A. 4 sets:
Single arm KB press 5-6 reps
Leg Raises 5-6 reps
B. For time:18 Chest to Bar pull ups
18 Ring Dips
12 double KB Jerks (55/35)
15 Chest to Bar pull ups
15 Ring Dips
9 double KB Jerks
12 Chest to Bar pull ups
12 Ring Dips
6 double KB Jerks

Tips

You’ll need to work extra hard to stay completely tight on the kettebell presses. These are done standing, and you can imagine not only pushing the kettlebell but also pushing your body away from the kettlebell. Wrist should stay completely straight and it can help to make a fist with the other hand in order to make sure you are keeping everything tight. Do both sides before moving onto the leg raises. 
For part B, if you have your 5 strict pullups, go ahead and kip the pullups on this workout. If you have at least 1 strict pull-up, you may use a band for banded strict pullups. If you do not have a strict pullup, please do challenging ring rows. For the ring dips, sub ring pushups, regular pushups or any horizontal pushing variation. Prioritize midline stability and range of motion rather than choosing a movement that is too hard. The kettlebell jerks a bit tricky. Keep wrists straight once again and get used to a good double kettlbell rack position. These can also be done with dumbbells but the advantage to the kettlebell is that the rack position allows for a longer range of motion so if you want to get stronger at these use the kettlebells. Unlike a barbell jerk, your feet will not move in the kettlebell jerk, you simply do a push press and rebend your knees to catch the weight.

Militant CrossFit: 08-July-13

Warm Up: Standard

Then:

A. 4 sets:
Good morning 8-10 reps @30X1 (Tempo: 3 Down, 1 Up)
DB/KB thruster 8-10 reps
B. For time:
15 Overhead Squats (95/65)
2 Laps
30 Front Squats
3 Laps
60 Air Squats
2.5 Laps

Tips:

Good mornings will be done with a straight back today, going slow on the way down and fast on the way up. Adjust the weight according to the rep scheme and tempo, which should be heavier than last week. For the dumbbell thrusters, aim to go heavy, and if you manage to complete all 10 reps without letting go of the dumbbells, then go up in weight for the next set. You might surprise yourself. For Part B, choose a weight that allows you to do the squats in no more than two or three sets, ideally even unbroken. This will likely be in the 60 to 70% of 1RM range for the overhead squat and closer to 50% of your front squat 1RM.

Militant CrossFit: 05-July-13

Warm Up: Standard

Then:
A. 3 sets:
Barbell Good Morning 10-12 reps @30X1 - 30X1 is tempo - 3 count down, 1 count up
Barbell rollout 10-12 reps

B. 22 minutes of work for technique not for time:
10 KB snatch left
1 gym length OH KB walking lunge left
20 KB pullover situps
10 KB snatch right
1 gym length OH walking lunge right
20 goblet squats

Tips:

We continue with our lower intensity skill and structural balance work this week. Part A is a good morning and rollout combo.  Err on the light side for the good mornings and although there is such a thing as rounded back good mornings, we will focus on straight back, almost straight legged good morning, which will bias hamstrings a bit more. Experiment with stance to see what works for you. Only go as low as hamstrings will allow. Follow that up with barbell rollouts, which will be on the knees for most of us. If your lower back doesn’t like these, it means that you need to engage abs and butt a bit more as you roll out or reduce the range of motion until your core gets stronger. For part B, work on perfecting technique and keeping the pace steady. Start with snatches then keep the kettlebell overhead after your last snatch as you do walking lunges to the construction area on the parade square (The same distance we always use).  Then do your situps, then do the other side for snatches and lunges and finish with goblet squats. This is one round, see how much you can get done over the course of the class. You can adjust the kettlebell weight as needed, but use the following guidelines and aim to hit the following weights at some point during your workout. Rx = 35/25lbs and Rx+ = 55/35lbs.

Militant CrossFit: 3-July-13

Sorry about missing Monday's Post guys. Long weekend had me losing track of days!!!

Today:

Warm Up:
Standard

Then:

A. 4 sets:
Ring Tricep Extension: 6-8 reps
TGU: 3 per side
B. 18 minutes of work for technique not for time:
10 Double KB Jerks
10 Leg Circles in each direction
10 KB Kossak Lunge
10 Ring Push-ups with turn out
10 Strict pullups

Cycle through as many times as you can in the 18 min. Again, not for time, but for quality of movement!

Tips

This week the intensity is down and volume is up as we build a base for this new programming cycle.  Tricep extensions are essentially tricep presses done on the rings. You can modify by changing the position of the rings. You can also sub scull crushers. Follow this up with turkish get-ups, 3 reps in a row per side. Rest as needed. Part B is not for time but work at a pace that allows you to maintain top quality reps. Kettlebell jerks are done with 2 kettlebells and unlike a barbell jerk, your feet will not move or leave the ground simply push press and rebend the knees to catch.  With Leg circles the larger the circle the more difficult it is, make sure you maintain a nice hollow body for these.  Kossak lunges can be done with our without weight and to make them more difficult stay low during the transition from side to side. For the pushups, make sure that you maintain palm forward fixation throughout the entire pushup. Raise rings or go to knees as needed. For pull-ups, you can sub banded pullups or ring rows as needed.

Canada Day WOD

1820. Plyo boxes and ring work. A short and sweet workout on our most patriotic day.

Hot fun in the summer time....