Feb 29 2016
WOD NOTES: Today we squat, add load on each set. Work up to a positional heavy 6 RM. If you have some DU? Try your best to complete 30 each round. If you don’t have DU? Then everytime you break up the WB add 30 SU to your round. Example: Round One: 15 UB WB + 30 SU Round Two: 10+5 WB + 60 SU Round Three: 8+7 WB + 90 SU Fitness and Performance Back Squats 10-10-8-8-6-6 7 minute AMRAP 15 Wall Balls 30 DU Core finisher Hollow heel taps x 50 reps Sport One week out of WL meet Snatch Work up to your opener and perform 3 sets x 1 C&J Work up to your opener and perform 3 sets x 1 GHD hip extensions 3 x 15 Hollow hold heel taps x 50
Feb 27 2016
WOD NOTES: Today’s workout is a slight twist on Open WOD 16.1 This workout will be sure to fire up those glutes and work your engine. Maintaining strict pull ups will decrease your round count slightly but they will help you gain pulling strength for future efforts. Fitness and Performance Dynamic Prep Band pec opener x 30 sec Indian club circles x 12 Band hip opener x 30 sec 20 minute AMRAP 20 Front rack reverse lunges with SB 8 Burpees 6 Strict pull ups CF Athletes Dynamic Prep Band pull aparts x 12 Mace 360’s x 12 Band hip opener x 30 sec Engine primer 1000 m row Every 250 m increase SPM +2 Then.. Specific warmup 3 minute AMRAP 8 Cal Assault Bike 6 OH walk lunges 115/75 4 burpees (practice your style) 2 C2B Pull ups CrossFit Open 16.1 20 minute AMRAP 25 feet OH Walking lunges…
Feb 26 2016
WOD NOTES: Some longer rowing practice. Then a 500 m sprint. Go hard and good luck. Fitness and Performance Dynamic prep Banded perfect stretch x 30 seconds Partner assisted chest opener x 30 seconds Boot straps x 6 reps For times Rest 1:1 1000 m row @20-24 SPM 500 m row @22-28 SPM 250 m row @26-30 SPM Rest 5 minutes 500 m row @ME Sport Dynamic Prep: Partner pec opener x 45 sec Indian club circles x 12 Band hip flexor stretch x 45 sec 5 minutes Lunge walking practice to be discussed in class 5 minutes Bar facing burpee practice to be discussed in class 5 minutes C2B cycling practice to be discussed in class Perform 1 round of 16.1 with a HR monitor and record time to complete and HR Rest 3 minutes Perform 2 rounds of 16.1 with a HR monitor and record splits and HR…
Feb 25 2016
WOD NOTES: Race the clock today. If you cannot complete the required reps? No stress! Take note of your results for future attempts at this challenge. A good plan is to divide the reps into the 5 minute time cap. This will give you the require reps per minute to complete each piece. Example 30 ring rows = 6 per minute 50 wall balls = 10 per minute 75 sit ups = 15 per minute Fitness and Performance 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Horizontal Ring rows or feet elevated 10:01 – 15:00 = 50 Wall balls 15:01 – 20:00 = 75 Sit ups 20:01 – Completion = 1 KM Assault Bike or 500 m Ski Sport Today’s focus will be a bit of preparation for the BC Master’s WL meet. Plan your warmup sets in advance and stick to the plan. Good luck.…