Monday 12/28/09

Warm Up/Stretch/Mobility

Skillz and Drillz:

• Kettlebell Clean practice. For those proficient in the KB Clean, work on the KB Snatch - 5X5 each side. If you do not have a KB, use a dumbbell

WOD: "Dirty Thirty". There is a CrossFit WOD unofficially, yet affectionately, known as the "Filthy Fifty" (http://www.crossfit.com/mt-archive2/001550.html). I've put together what I'm calling the "Dirty Thirty" (10 movements, 30 reps each). Either way, this is a "Chipper" WOD; if you push yourself on this workout, you will know why it's called a "Chipper"; you can also refer to this archived post: http://crossfitbtwg.blogspot.com/2009/10/update.html Not a video for the faint of heart or young ones...

"Dirty Thirty" - 30 reps of each, for time:

• Sandbag Get Up @ 30#-60#
• Assisted or Jumping Pull Up
• Kettlebell Swing @ 20#-35#
• Overhead Lunge (15 each leg) @ 20#-45#
• Knees to Elbows - scale this by doing bent knee leg raise
• Push Press @ 45#-65#
• Sit Up with Knees Out (as in reclined bound angle pose)
• Sumo Deadlift High Pull @ 20#-45#
  
• Burpee
• Double Under. If you cannot do DU's, then do singles X 120

If there are any movements you are not familiar with, go to www.crossfit.com and click "exercises and demos". Below is an excellent tutorial on how to do "Knees to Elbows".



See you tonight!

Chris

Wednesday 12/20/09

Run 5k for time. All out effort.

Post times to "comment" if you do the run.

Monday 12/21/09

Warm up
Stretch/Range of Motion/Mobility

3 rounds - not timed:

• Sandbag get up X 6 (40# - 60# bag)
  
• 1/2 Leg Blaster - 10 Air Squats, 10 lunges/5 each leg, 10 jumping lunges/5 each leg, 5 jump squats
• Forearm Plank X 1:00
  

Skillz and Drillz:

• Overhead Squat

WOD:

For time -

21, 15, 9 reps of

• Overhead Squat - choose a weight that is very challenging, yet manageable
  
• Push Up

Cool down/Stretch

Thursday 12/17/09

Another CrossFit classic WOD - another one of the "Girls".

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaling Options:

• Walk if you must
• 1 1/2 "pood" = approximately 53#. Feel free to scale this to a weight that is very challenging, yet manageable.
  
• Do assisted pull ups if needed.

Post times and feedback to "comments"

Here is a YouTube video of James Fitzgerald, aka "OPT", a CrossFit legend doing a sub-7:00 Helen. The dude is insanely fit and winner of the 2007 CrossFit games.

WOD of the Week - "Cindy"

Ideally, this would be done today. If not, do it when you can...

"Cindy"
As Many Rounds as Possible in 20:00 of:
Pull Up X 5
Push Up X 10
Air Squat X 15

Post max rounds and fraction of rounds to "comments".

My personal best is 21 full rounds as "Rx'd" (Rx'd = as prescribed, meaning no substitutions and done with full range of motion).

Here is how it goes:
Set your timer for 20:00. 3, 2, 1, Go!
Do 5 pull ups (any style, just get chin over bar and go to full extension of elbows at the bottom)
Drop and do 10 push ups (chest to deck or 1" from deck, full extension of elbows at top)
Get up quickly and do 15 air squats (hips below knees at the bottom, hips fully extend at top)
Only stop to recover when necessary, otherwise, keep moving!

Scaling Options:
Reduce time to 15:00
Use assist on pull ups
Do modified push ups (knees on deck)

If you are capable of going full range of motion (ROM), then it is required that you do the full range of motion, or the rep does not count. Be honest! If you have a limitation/injury that prevents you from going full ROM, modify as needed.

Monday 12/14/09

Strength

Warm Up/Stretch/Mobility Drills

Skill Training: Pull Ups

• Practice Dead Hang Pull Ups - not to failure
  
• Practice Kipping Pull Ups - not to failure
  

WOD: Record max loads lifted

• Squat 5X3 - experienced lifters may shoot for 1 rep max on final two sets. Recover 2-3 minutes between sets
• Recover 3-5 minutes and then...
  
• Overhead Press 5X3 - experienced lifters may shoot for 1 rep max on final two sets. Recover 2-3 minutes between sets

Yoga/Cool Down

Thursday 12/10/09

Here is last night's WOD:

• Warm up as appropriate
• Stretch/Range of Motion/Mobility Drills

For Additional Warm Up: 1:00 at each station, one time through, no rest between movements -

• Sand Bag Get Up
• Kettlebell Swing
• Burpee
• Air Squat

WOD #1: For Time
15, 12, 9 reps

• Heavy Dead Lift - choose a load that is VERY difficult to complete the movements. In fact, it is appropriate to pick a weight that is so heavy you cannot complete all reps straight through. Intensity!
  
• Burpee

Do 15 Dead Lifts, then 15 burpees; 12 Dead Lift, 12 Burpees; 9 Dead Lift, 9 burpees - all for time.

Recover 3:00

WOD #2: For Time (you should be able to really rip through this one)
21, 15, 9 reps

• Kettlebell Swing - go heavy as you can manage
  
• Sit Up with soles of feet together, knees out (as in Reclined Bound Angle Pose)

Recover 3:00

Kettlebell (or dumbbell) Windmill 2 X 5 on each side. Do all 5 on one side, recover, then do other side. 2 sets each side.

Danielle on the Dead Lift @ 135# - that is the face of INTENSITY, folks!

Hope going for the full range Kettlebell Swing (aka, "The American KB Swing")

Jen, getting strong on the Dead Lift in preparation for her upcoming bike racing season. Can't wait to see how CrossFit impacts her cycling performance!

Kelly, getting some intensity on the Kettlebell! I WISH I could have captured a good shot of her on the Dead Lift, she was killing it at 135#. Good job, Kelly!

Pam The Blam kicking butt on the sit ups! Not sure if that is a smile or a grimace of intensity, maybe both? Proud of you, Pam!

Rad, pulling reps on the Dead Lift. Tapping into his inner athlete, no doubt!

Hope (foreground) and Kelly (background) ripping up the sit ups - so fast I couldn't catch 'em.

Vanessa's first ever CF session. Here, she is learning the "Windmill" using a dumbbell. This is an old school Kettlebell movement. Nice work, Vanessa! Welcome to the crew!

WOD of the Week

20 Minute Time Trial Run -
Pretty straight forward.

• Warm up/Stretch as appropriate
• Run for 20:00, all out effort, cover as much ground as you can
• Post your distance to the "comments" or email them to me

Again, this is "ALL OUT", whether you are walking or running, it's all out. If you finish feeling like you could have gone harder, or if you have a "kick" for the home stretch, you didn't go hard enough. Did I mention this is an ALL OUT effort? Clear?

Enjoy...

WOD for 12/7/09 - Work Capacity/Endurance

Warm Up and Stretch as you see fit. Remember that "warm up" means you are breaking a sweat and your breathing is up - it doesn't mean waltzing on a treadmill!

WOD #1:
As Many Rounds As Possible (AMRAP) in 30:00

• Leg Blaster (see "notes") X 1 round
• Burpee X 10
• Barbell Clean + Push Press X 10 Men @ 75#, Women @ 45-55#
• Pull Up X 10
• Sand Bag Get Up X 5 each side
• Sand Bag Sit Up X 5
• 20 Double Unders or 100 singles

Score = total number of rounds completed and any fraction of a round completed.

Rest 5:00 and then...

Optional Cardio Segment:
10 X 200 meter sprints, all out effort. Walk 200 meters for recovery.

Scaling:

• If 30:00 is too long for you, reduce time to 20:00 or even 15:00
• Reduce the amount of reps as needed
• Reduce the weight as needed
• If no sand bag or similar object/resistance, do these as Turkish Get Ups with a Kettlebell or Dumbbell. You may also leave out the weight if they are too hard
• If you cannot do sit ups with weight, do them without.
  
• If you cannot do sit ups, do crunches but do 25 rather than 10
• If you cannot do all 10 sprints, do as many as you can
  

Notes:

• Leg Blaster (courtesy of Rob Shaul/Mountain Athlete) = Air Squat X 20, Alternating Lunge X 20 (10 each leg), Jumping Lunge X (10 each leg), Jump Squat X 10

Thursdays WOD

Here is what we did last Thursday.

Warm up/Stretch/Range of Motion

Review of the Back Squat
3 X 5 Back Squat with warm up weight

WOD #1:

• 5 X 3 Back Squat working up to 3 rep max

Rest 3:00

WOD #2:

• Bench Step Ups X 5:00 alternate lead leg
• Sand Back Get Up 20# - 40# bag X 5:00 alternate shoulders with the bag
• Hang Power Clean 45# - 75# X 2:00
• Thruster 45# - 75# X 1:00
• Max Rep Push Ups X 2:00

If you don't have a sand bag or similar object, use a heavy medicine ball or whatever you can come up with. We used the 35# heavy bag and the 20# med ball on Thursday. Care to guess the next bit of gear you will see in the garage?

WOD of the Week

Here you go, guys. Feel free to dive in on this one any day this week as a supplement to your training with me:

Warm Up: It's your call, just be sure you are warmed and a little winded when you finish. If you ain't a little winded and a little sweaty, you ain't warmed up.

Stretch/Range of Motion/Mobility

WOD: "Three's Company"

Task #1 - Bench Step Ups X 5:00, alternating legs that you step up with. Box should be 20"-24" in height. If you do not have a step that high, go with what you got, or jump rope for 5:00.

Without resting go right into...

Task #2 - 3 rounds for time of the following

• Wall Ball X 25 - ideal weight for ball is 14# for women, 20# for men, target should be 10' high. Be sure thighs go below parallel on the squat; chest up; hip drive rather than arms throwing the ball. If you do not have a med ball, do Thrusters with approximately the same weight
  
• Medicine Ball Sit Up X 25 - with the same medicine ball, perform full sit ups with your arms extended, always punching up towards the sky. If you cannot do the full sit up with the ball, jettison the ball and do regular sit ups, or keep the ball and do full crunches

Rest 3:00

Task #3 - 3 rounds for time of the following

• Heavy Dead Lift (ideal would be equal to your bodyweight or more) X 5
  
• Burpee X 10
• Run 200 meters

Done! This is a relatively long WOD, while the tasks are "for time", pace yourself, be smart, scale as needed and have fun!

Chris

WOD from Monday Class

Warm Up
Stretch/Range of Motion/Mobility
Skillz and Drillz = Turkish Get Up

WOD: "Long and Short of It"

• Run 1 Mile for Time
• 1:00 Push Press Men @ 75# Women at 45# - Max number of reps
• 1:00 Pull Up use assist as necessary - Max number of reps
• 1:00 Kettlebell Swing 35# KB - Max number of reps
• 1:00 Turkish Get Up use as much weight as you can manage, yet focus is on form not reps
• Run 1 Mile for Time

Score = Fastest Mile and total number of reps completed

Cool Down/Stretch