CrossFit Blog

  1. 13
    Oct
    2014
    0 comments

    Mon, Oct 13th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Redline – 12 Minutes)
    10 Minute VO2 Max Test
    15 seconds max effort kettlebell snatch right hand
    15 seconds rest
    15 seconds max effort kettlebell snatch left hand
    15 seconds rest
    for 10 minutes.

    We Are The Sum of Our Injuries – Bryce Smith

  2. 12
    Oct
    2014
    0 comments

    The Week Ahead Oct 13th-Oct 18th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Redline – 12 Minutes)
    10 Minute VO2 Max Test
    15 seconds max effort kettlebell snatch right hand
    15 seconds rest
    15 seconds max effort kettlebell snatch left hand
    15 seconds rest
    for 10 minutes.

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    100 Wall Balls for time.
    Every time you stop performing wall balls perform 5 Burpees. Resting the wall ball against the wall counts as stopping!

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (15 Minutes)
    4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (12 Minutes)
    50 Strict Pull Ups, for time
    Every time you come off the bar complete 30 Double Unders/60 Single Unders

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM (Touch N Go).

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (12 Minutes)
    As Many Rounds As Possible in 12 Minutes of:
    90 Double Unders/Single Unders
    60 Pistols/Box Steps
    15 Muscle Ups/Ring Pull Ups/Strict Pull Ups

    Compare to Sept 6th

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (15 Minutes)
    “Grace”
    30 Power Clean & Push Jerks, 60Kg/40Kg

    Strength & Conditioning
    AMRAP 10
    10 Double Kettlebell Swings
    10 Dumbbell Push Presses

    Compare to May 27th

  3. 11
    Oct
    2014
    0 comments

    Sat, Oct 11th

  4. 7
    Oct
    2014
    1 comment

    Tue, Oct 7th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning (Metcon Test)
    “Annie”
    50-40-30-20-10
    Double Unders/Single Unders
    Abmat Sit Ups

  5. 6
    Oct
    2014
    1 comment

    Mon, Oct 6th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Redline – 15 Minutes)
    “Air Force”
    20 Thrusters 45Kg/30Kg
    20 Power Cleans
    20 Push Jerks
    20 Overhead Squats
    20 Front Squats

    Every Minute on the minute perform 4 burpees.

    Strength & Conditioning
    20 Dumbbell Thrusters
    20 Kettlebell Swings
    20 Dumbbell Push Presses
    20 Single Arm Overhead Lunges
    20 Front Squats

    Every Minute on the minute perform 4 burpees.

    3 Tips to Get the Most Out Of Your Programming

     

  6. 5
    Oct
    2014
    0 comments

    The Week Ahead Oct 6th-Oct 11th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Redline – 15 Minutes)
    “Air Force”
    20 Thrusters 45Kg/30Kg
    20 Power Cleans
    20 Push Jerks
    20 Overhead Squats
    20 Front Squats

    Every Minute on the minute perform 4 burpees.

    Strength & Conditioning
    20 Dumbbell Thrusters
    20 Kettlebell Swings
    20 Dumbbell Push Presses
    20 Single Arm Overhead Lunges
    20 Front Squats

    Every Minute on the minute perform 4 burpees.

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning (Metcon Test)
    “Annie”
    50-40-30-20-10
    Double Unders/Single Unders
    Abmat Sit Ups

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (15 Minutes)
    4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)
    Against a 3 minute running clock, complete:
    400 Meter Run or Row
    Wall Ball Shots x Max reps
    Rest 3 minutes
    Repeat for a total of three sets

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups/Weighted Pull Ups

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to Power Snatch: 4X5 – work to a 5RM (Touch N Go).

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (19 Minutes)
    5 Rounds for time of:
    1 minute Sled Push
    1 minute Ring Rows
    1 minute Box Steps
    1 minute rest.

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat

    Conditioning (15 Minutes)
    “Bro Out”
    15 Lateral Bar Hop Burpees
    5 Snatches 80%
    12 Lateral Bar Hop Burpees
    4 Snatches
    9 Lateral Bar Hop Burpees
    3 Snatches
    6 Lateral Bar Hop Burpees
    2 Snatches
    3 Lateral Bar Hop Burpees
    1 Snatch

    Strength & Conditioning
    15-12-9-6-3
    Burpees
    Kettlebell Snatches (Change arm each rep)
    Goblet Squat

  7. 4
    Oct
    2014
    1 comment

    Sat, Oct 4th

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning
    21-15-9
    Push Press 45Kg/30Kg/Dumbbell Push Presses
    Toes to Bar/V-Ups/Sit Ups

  8. 3
    Oct
    2014
    0 comments

    Fri, Oct 3rd

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (15 Minutes)
    15 minutes to work to a 5RM Power Clean & Push Jerk (Touch n Go)

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Midline Skill (8 Minutes)
    Strict Toes to Bar/Straight Leg Raises/Knee Raises
    Strict Handstand Push Ups

    Conditioning (19 Minutes)
    4x400m Run
    Rest 2:00 between each run. Make each and every run an all out effort. Last week, yay!

    The Power of Sleep

  9. 1
    Oct
    2014
    1 comment

    Wed, Oct 1st

    photo 3

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    3X5 Pause Front Squats @ 100% of last week’s 8RM – (STRICT 3 second pause in the bottom at absolute bottom depth)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to the last day you performed 5 x 5)

    Conditioning
    5 Rounds
    15 Ring Rows
    12 Overhead Lunges (45Kg/30Kg)/Single Arm Overhead Lunges

    Bodyweight/Midline
    L-Sits
    Shoulder Raises

    Why You Need Long Duration Low Intensity Cardio

  10. 30
    Sep
    2014
    2 comments

    Tue, Sep 30th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Chin Ups

    Barbell Skill (15 Minutes)
    CrossFit
    5X1 Hang Clean & Jerk (just above the knee) @ 80%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (12 Minutes)
    12:00 AMRAP of:
    Run 400m
    15 6″ Target Burpees