May 22, 2013 in WOD by Turbo

Thursday, May 23, 2013

Fitness:
A. Snatch or Snatch assistance work; 8 sets of 3
B. 12 minute AMRAP:
6 Push-ups
12 Air Squats
Run around the rink x 1

Health:
A. Snatch 8 sets of 3
B. 12-15 minutes of work, at submaximal pace:
5 Push-ups; rest 5 breaths
5 Goblet Squats; rest 5 breaths
Farmer Carry around rink; rest 10 breaths

Performance:
A. Snatch 8 sets of 3
B. 12 minute AMRAP:
6 ring rips
12 Sandbag Front Squats
100 Meter Run with sandbag

Coach’s Tips

For Part A, we are looking to work on snatch technique, not going more than 85% of 1RM.  The coach will recommend a variation of the snatch they feel is appropriate for you; hang power snatch, power snatch or full snatch.  If you are fairly new to this movement the coach may also give you some assistance work such as snatch pulls, snatch balances or they may suggest that you work on your overhead squat.  Part 2 is our burner for the day.  Make sure that you are doing a variation of the workout that allows you to work at a pretty steady pace without breaking things up too much.  If  running is not an option, farmer carries are a great alternative.  Elevate hands as needed for the pushups, or if these start to go, work on holding a perfect plank for 30 seconds or doing plank pushups.  Regardless of the variation, your body should be 100% on, straight like a plank, with abs and ass engaged, fingers pointing straight up, hands under the shoulders, taking care to keep elbows close to the body.

February 21, 2013 in WOD by Turbo

Friday, February 22, 2013

Fitness:
A. Press 5 sets of 3
B. 5 Rounds for time:
10 unbroken pullups
10 unbroken pushups

Fitness:
A. Press 5 sets of 3
B. 4-5 Rounds not for time:
2-3 strict pullups or weighted pull-ups or negatives
3-4 perfect pushups or dips

Fitness:
A. Press 5 sets of 3
B. 5 Rounds for time:
15 unbroken pullups (ladies do 12)
10 unbroken ring dips (ladies do 8)

Coach’s Tips:
We continue our presssing progression with 5 sets of 3 at a heavier weight than last time.  Please add 4 to 6% to what you used last time for the sets of 4.  If you barely got through them last time or if you failed on any reps, add only 4% but if it felt easy go on the heavier side and add 6%.  If you were not here for the last pressing session, build to a heavy set of 3, then do 4 more sets of 3 at that weight.  For Part B, choose a rep scheme and a variation on the movement that you can do unbroken.  You may need to rest a bit and collect yourself before diving into your sets but that is ok.

November 1, 2012 in WOD by Yvonne

Friday, Movember 2, 2012

Bananas wants to see your Mo. Or else.

Fitness:
A. Pullup, build to a heavy set of 2
B. 5 rounds for time:
30 Russian Kettlebell Swings (55/35)
20 Hand-Release Push-Ups
10 Chest to Bar Pull-Ups

Health:
A. Pullup, build to a heavy set of 2
B. 5 Rounds not for time:
10 Russian KB Swings
8 Hand Release Push-Ups
6 Pullups
Rest as needed

Performance:
A. Pullup, build to a heavy set of 2
B. 5 rounds for time:
30 Russian Kettlebell Swings (70/55)
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

Coach’s Tips

A. Build up to a heavy set of 2 weighted pull-ups with a pronated grip.  If you cannot do 5 strict pullups, do 5 sets of AMRAP strict pullups instead of weighted pullups.  If your true ring rows are strong but you cannot do a strict pull-up, you can work on negatives and banded pull-ups.  If you cannot do true horizontal ring rows, work on 5 sets of 3-5 challenging ring rows.

B. If needed, the coach can scale reps or movements for this workout.  The hand release on the pushup is meant to ensure full range of motion, and is not license to snake up, if any thing your hips should come off the ground before your chest.  Please note that elbows should stay close to the body and you will need to engage your abs, butt and thighs to initiate the push.  Scale reps or scale to hands elevated or to knees if absolutely necessary, but keep it tight.  If you can do 5 strict pull-ups, go ahead and kip them and try chest to bar.  If you can do 1 or 2 strict pullups, you can use a band but do strict chest to bar pull-ups.  Otherwise do challenging ring rows.

Check it out, we made the CrossFit affiliate community page.  We’ve been doing the ‘sshhh… max lift’ rule for Oly class, let’s try to respect it for other lifts too.

September 17, 2012 in WOD by Yvonne

Tuesday, September 18, 2012

Fitness & Health:
A. 4 sets:
DB Bench Press 5-7 reps @21X1
1 1/4 Ring Row; 5-7 reps
Rest 1 min
B. EMOTM for 8 min:
5 pushups
20M shuttle run (10M + touch + return)

Performance:
A. 4 sets:
DB Bench Press 5-7 reps @21X1
1 1/4 True Ring Row Weighted; 5-7 reps
Rest 1 min
B. EMOTM for 8 min:
5 clapping pushups
20M shuttle run (10M + touch + return)

Coach’s Tips

A. Let the reps and tempo determine the loads and adjust as you go through your 4 sets. The best hand position for the dumbbell bench press is palms facing eachother.  Stay tight on ring rows, and focus on keeping those shoulder blades pinned back.

B. Start lying face down, complete 5 chest to deck pushups and immediately run, touch at the other end and return.  Rest until the next minute.  The run should be a sprint, as quickly as possible.  Scale to knee pushups if you have a tendency to snake on your pushups.

Please post times to comments.

August 25, 2012 in WOD by Yvonne

Sunday, August 26, 2012

Benchmark Sunday!

Fitness & Performance:
“JT”
21-15-9 reps for time:
Handstand Pushups
Ring Dips
Pushups

Health:
5 sets:
3-4 Handstand pushups/DB Press/Wall Walk
3-4 Dips
3-4 Pushups
Rest 30 to 60 seconds between all exercises.

Please post times to comments.

July 29, 2012 in WOD by Yvonne

Monday, July 30, 2012

Fitness:
A. 5 sets:
Hip Extension or Glute Ham Raise x 5-6 reps; rest 45 sec
Hold L-Sit on Paralettes x 30 sec; rest 45 sec
B. “Baseline v2.0″
For time:
500M Row
40 KB Swings
30 Situps
20 Pushups
10 Pullups

Health:
A. 4-5 sets:
Hip Extension or Glute Ham Raise x 5-6 reps; rest 1 min
Hold L-Sit on Paralettes x 30 sec; rest 1 min
B. 2 sets not for time:
8-10 Heavy Russian Swings
8-10 Situps
5-7 Pushups
5-7 Pullups/Ring Rows
Row 200M at an easy recovery pace

Peformance:
Rest or go to Mobility Class.

July 11, 2012 in WOD by Yvonne

Thursday, July 12, 2012

Fitness:
A. 15 minutes strict muscle up work, advanced athletes work on weighted strict muscle-up.
B. Complete 4 rounds for total time, active rest exactly 2 min between rounds.
6 DB Push Press (1/4 BWT per hand)
9 Ring Pushups
12 Pullups
150M row

Health:
A. 15 minutes strict muscle up work, advanced athletes work on weighted strict muscle-up.
B. 3 to 4 sets not for time, resting 2 min between rounds.
4 DB Push Press
6 Pushups
8 Pullups
row 150M at an easy recovery pace

Performance:
A. 15 minutes to build to a heavy weighted strict muscle-up strict muscle up
B. Complete 4 rounds for total time, active rest exactly 2 min between rounds.
6 DB Push Press (1/3BWT per hand)
9 Handstand Pushups
12 Chest to bar Pullups
150M row

Please post results to comments.

June 25, 2012 in WOD by Yvonne

Tuesday, June 26, 2012

Fitness:
A. Deadlift, build to a heavy set of 5
In between sets, do a 20 sec handstand hold against the wall with controled negative HSPU on the way down.
B. AMRAP in 12 min:
10 Hand Release Push-Ups
15 GHD Situps
200 Meter Row

Health:
A. Deadlift, build to a heavy set of 5
In between sets, do a 20 sec handstand hold against the wall with controled negative on the way down.
B. 4 sets, every 3 minutes on the clock
6-8 tough push-ups
8-10 GHD Situps
150 Meter Row
Rest the remainder of the 3 min interval.

Performance:
A. Deadlift, build to a heavy set of 5
In between sets, work on handstand skill of your choice:
Freestanding handstand hold or EROM hanstand pushups 1-2 reps.
B. AMRAP in 12 min:
10 Hand Release Push-Ups
15 GHD Situps
200 Meter Row

More Tough Love

Please post results to comments.