March 02 2016
WOD NOTES: Today’s focus is on developing pushing and pulling strength. Now the question is “to kip?…or not to kip?” Well…the answer is based on the individual. If you lack gymnastics strength? The answer is keep it strict. If your strength is solid but you require endurance and pacing development? Then kipping is the answer. Keep your long term goals in mind, work your weaknesses and you will continue to develop, avoid plateaus and injury. Fitness Dynamic prep Standing band pull aparts x 12 Prone band pass thru’s x 12 KB Windmill x 2 each side 4 sets Seated alternating DB Shoulder press x 20 reps (10 each arm) Elbows out ring rows x 12 Bench Dips x 5-8 reps 3 sets 60 seconds AMRAP Pull ups 60 seconds AMRAP Push ups 2 minutes Rest Performance Dynamic prep Standing band pull aparts x 12 Prone band pass thru’s x 12…
March 01 2016
MARCH NOTES: The Open is here! But no need to worry? Our Fitness and Performance programming will continue to be focused on GPP. Expect a lot of strength training this month including DB, BB and gymnatics strength. WOD NOTES: Some long grunt work today. Keep focused and maintain consistent effort. With larger classes we will run with a staggered start. 2 athletes start on the bikes. When the bikes are available the next 2 athletes start. The workout should take aprox. 20 minutes. Fitness For time: 50 Calorie Assault Bike 25 Calorie Ski 100 Calorie Row Performance For time: 75 Calorie Assault Bike 50 Calorie Ski 150 Calorie Row Sport Consistency is the name of the game today. Power Snatch 3 sets x 1 @70% Power Clean 3 sets x 1 @70% WL Athletes Front Squats 3 sets x 3 @70% CF Athletes 6 sets 250 m row Rest 60…
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…