Militant CrossFit: 30-Aug-13

Hey guys sorry for not posting on Monday & Wednesday. Some changes were made and I didn't have access to a computer. Back on track though!

Today:
Warm up - standard

Then:

Press 5, 3, 1, 3, 5 reps

Then:

3 rounds, each for time:
5 Hang Power Cleans (135/85)
10 Push Jerks (135/85)
15 Pull-ups
20 Overhead Walking Lunges (45,25)

Rest exactly 1 min between rounds.

Militant CrossFit: 23-Aug-13

Warm up:

Then:
A. 6 sets:
Back Squat 3-4 reps

B. 5 Rounds for time:
5 Thrusters (135/115/95/65)
2 Laps

Tips

If you were able to get 6 sets of 4 reps at the same weight last time, please increase the weight by 5 to 10 lbs today and try to get 6 sets of 4.  If you did not get 4 reps for all 6 sets last time, please use the same weight as you did last time.  If you are new to this, please choose a weight that you think you can do for 6 sets of 2 to 3 reps, but stay at the same weight for all sets and try to get 4 reps on each set.  

In part B,  If you have any trouble with the front rack position for thrusters, dumbbell thrusters are a great substitution.

Weds Night

Warm-Up: 3 laps, then 3 x (5 pushups, 10 BJ, 15 air squats)

Strength: OHS, 5-5-3-3-1

WOD: Helen
3 rounds of:
400 m run
21 KBS (55/35)
12 pullups

Militant CrossFit: 18-Aug-13

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

Then:
Clean and Jerk: 5 x 2 (75-85%)

Then:
Clean Pull: 4 x 3

Then:
Grace or Isabel

16-Aug-13

Ok!!!

Warm up: Standard

Then:

Press Cluters:
3.3.3
2.2.2
1.1.1
1.1.1
Then:
For time:
Cash in with 3 Laps
Then 12, 9, 6, 3 reps:
Front Squat (185/135,95)
Strict K2E (Hanging Leg Raises)
Cash out with 3 Laps

Part A we are doing clusters for our presses, however, this time instead of doing clusters of single reps, we are doing clusters of 3 reps,2 reps and 1 rep. For the first cluster do 3 reps, rack the bar and rest about 10 seconds, pick it up again, do 3 more reps, rack the bar, rest 10 seconds, pick it up again, and do the last 3 reps, and so on for the clusters of 2 and for the final 2 clusters which are clusters of singles. You’ll want to build up the weight as you go and get pretty close to your 1RM by the time you hit the last cluster.

CrossFit Coverup

Good Afternoon All,

I will get right to the point - we've traumatized the cadets and their parents. So, the following things must happen in order for us to continue to live in harmony with Minto's shrill little foundlings:

1.)     No more changing on the parade square, we'll have to make a party of it in one of the offices
2.)     No more shirtless workouts if the little darlings are on the parade square, or in the building for that        matter.

No big deal, we just gotta play ball.

~Craw

Militant CrossFit: 14-Aug-13

Today:

Warm up: Same, same

Then:

Weighted dip clusters 1.1.1.1.1 x 3
rest 10-15 sec between reps and 2-3 min between sets
B. 5 min AMRAP:
5 strict pullups
10 box jumps (30/24)
C. 6 sets, every 2 minutes on a running clock
5 clapping or explosive pushups immediately in to 50M sprint


Tips:

For Part A, we continue with our clusters, but this time for dips, or weighted dips. These can be done on rings, or you can set up dumbbells on top of high boxes to imitate a dip station. The idea here is strength work so if you can do them weighted go for it. If not, go with strict unweighed. If you don’t yet have dips, you can work on negatives, either on a stable surface or on the rings, which are a bit harder because of the added instability. If working on negatives, 1 or 2 reps per set is fine, 5 negatives might be a bit much. You can also work on holding your ring support for 30 to 45 seconds. These are all good training options.

Part B is a short intense AMRAP, of strict pullups and box jumps. You may sub strict banded pullups or ring rows as needed.

Militant CrossFit: 12-Aug-13

Nice work on the lifts guys!

Today: Warm up (Standard)

Then:

If you still have some 1RM stuff to do work on it. If you're all done then do this!

A. Clean wave 3,2,1,3, 2,1, 3, 2, 1
B. 5 rounds for time:
Thrusters x 8 reps (135/105/85)
1 Lap
Rest 1 min between rounds.

Tips:

For Part A, we are looking to do 9 sets of cleans, these can be power cleans or full squat cleans, either from the hang or from the floor. If you are new I recommend working from the hang vs. from the floor. The idea here is that your first wave can be a bit of a warm-up. You will want each set of 3 to be heavier than the last set of 3, each double to be heavier than the last double and each single heavier than the last single. If you have a goal for a weight that you want to hit today, you can start there and work your way backwards. For example if you want to do a single at 200lbs for your last set, consider something like 155 x3, 165 x2, 175 x 1, 175 x3, 185 x 2, 195 x 1, 180 x 3, 190 x2, 200 x1.

For Part B we are looking to challenge our thruster weights and go a bit heavier than you would usually go, as we are slowly building up to more and heavier thrusters over the next few weeks. After the thrusters, run and rest before starting it all over again. Try to keep your splits as consistent as possible. Make sure you rest exactly 1 min, what is important here is each of the individual times in each round, not the overall time so if you shorten the rest to try to improve your total time, you are kind of missing the point

Militant CrossFit: 9-August-13

Warm up: Standard

Then: Muscle Fibre Testing!!!!

All Lifts - 85% of one rep max, max reps.

I can’t stress how important this is guys!!! Your rep totals gives an indication of your muscle fibre composition. Muscle fibre composition lets me know about how your body reacts to certain training which allows me to put together daily workouts that you will see better results from.

Militant CrossFit: 7-Aug-13

Warm Up:
3 Rounds
30 Double Unders
10 Push Ups
16 Walking Lunges

Then:
Continue 1RM Testing

Then:
AMRAP 8 MIN
3 Power Snatch
5 Handstand Push-ups (Sub Double KB Press)
7 Box Jump Overs (24/14)

Holiday Monday WOD

From Vince:

1RM for cleans.

In teams of 2 with only 1 person working at a time, complete the following:
*2 kb must be held at all times by each team. There is a 5 burpee penalty for everyone on the team each time a kb touches the ground.

70 Deadlift (165,115)
70 Pull-ups
1 Lap KB Run
70 Knees To Elbow
70 KB Lunges
1 Lap Kb Run
70 Push-ups with plate on back
70 KB Squats
1 Lap KB Run
70 goblet squat 2 overhead
70 Burpees Over KB
1 Lap KB Run