Sept 1 2015
WOD NOTES: This week marks the beginning of our September squat focus. Expect to Squat 2-3 times per week and each effort will have a specific % If you don’t have a 1 RM yet? Make sure to talk to your trainer and they will advise you on the proper loading within your capacity. Fitness and Performance CrossFit BC Summer Challenge Event #1 Teams of 2, both working 5 minute clock 1000 m row Max rep DU Score = Row time – DU Reps Then… Back Squats 5 x 3 @75% Sport Snatch 5 x 3 @60-70% Snatch Pulls 4 x 3 @90% HBBS 5 x 3 @75% 3 sets: 50 m Shuttle Run 12 CTB 6 GTOH 155/105 Rest 1:1
Aug 31 2015
WOD NOTES: Plan today’s workout as a strength day. Make sure to take enough rest between reps and sets to complete the minimums. Modifications will be discussed before the WOD starts. Quality movement before intensity is smart training. Fitness 20 minute clock Bent over DB Rows x 8-12 reps Push ups x 5-8 reps Heavy KB Swings x 15-20 reps Performance 20 minute clock Strict CTB x 3-6 reps Strict Ring dips x 5-8 reps KB Snatch x 5-8 each side 16/12kg Sport “Nate” 20 minute AMRAP 2 MU 4 HSPU 8 KB Swing 32/24
Aug 29 2015
WOD NOTES: Racing the clock today. If you complete the required reps before the time is up = rest. Developing proper pace for each piece is essential for success today. Fitness Start the clock Then… 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Push ups 10:01 – 15:00 = 30 Strict Pull ups 15:01 – 20:00 = 75 Ab mat sit ups 20:01 – 25:00 = 75 Air Squats 25:01 – Finish time = 800 m Run Performance Start the clock Then… 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Ring Push ups (hollow) 10:01 – 15:00 = 30 Strict CTB 15:01 – 20:00 = 30 Strict T2B 20:01 – 25:00 = 75 Air Squats 25:01 – Finish time = 800 m Run Olympic Lifting 15 minutes: Work up to heavy Snatch Strength 3 sets ME Strict CTB 3 drop sets Ring…
Aug 28 2015
WOD NOTES: Some core work to start out today’s workout. Then 12 minutes of quality movement with light loading. This is an active recovery WOD. Keep the intensity low. Fitness EMOM x 10 Odds = 10 Hollow rocks Evens = 10 Superman arch 12 minute AMRAP w/dowel 3 Hang Power Snatch 6 OHS 1 OH Duck walks Rest as needed Performance EMOM x 10 Odds = 10 Hollow rocks Evens = 10 Superman arch 12 minute AMRAP 1 High hang Snatch @30% 1 Snatch (above knee) 1 Full Snatch 6 OHS 30 seconds HS hold Rest as needed Sport “Sandwich” 80 Calorie Row 40 STOH 155/105 80 Dead lifts 155/105