Monday 9.28.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Max Effort Upper Strength Shoulder Press (4 x Max Reps (75,55)) **Score average reps WOD “Road House Blues” 200m Run 30 KB Swings (55,35) 30 Pull Ups 400m Run 20 KB Swings 20 Pull Ups 600m Run 10 KB Swings 10 Pull Ups $ Out 100 Banded […]
Monday 9.28.15 WOD NOTES
Max Effort Upper Mobility: 6min 3min each side coaches choice banded overhead distractions Dynamic Warm Up: 5min After dynamic warm up have Athletes partner up and grab a barbell and x2 Kbs for below sequence. Warm Up Sequence: (multiple reps of each) behind the neck, front rack, Kbs Strength Shoulder Press (4 x Max Reps (75,55)) […]
Sunday 9.27.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Hang Snatch (2RM) WOD “She Went On And On…..” 50 Cal Assault Bike 50 Sit Ups 50 Wall Ball Shots (20,14) 50 Box Overs (24,20) 50 Snatches (75,55) **Rx+ GHD Sit Ups $ Out 3×12 GHD Back Extension
Sunday 9.27.15 WOD Notes
Announcements Encourage Athletes to sign up for the Lifestyle Challenge Explosive Strength Mobility: 6min Coaches Choice. Think about the movements in todays WOD and the Strength……. Dynamic Warm up: 5min Strength: 15min Hang Snatch (2RM) NOTES: Athletes need to first stand to full extension and then load their hamstrings by lowering the barbell to the hang […]
Saturday 9.26.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 WOD Partner Up or Complete Solo “The Seven” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups **Female Weights: Thruster 95, Deadlift 155, KB Swings 55 $ Out Have a great weekend! A […]
Friday 9.25.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Max Effort Upper Strength Cluster (1RM – Squat Clean Thruster) WOD “When Monkeys Fly!” 5 Rounds 1:00 Max Clean & Jerk @ 80% 1:00 Rest 1:00 Max Rope Climbs 1:00 Rest **1 rope climb = 1 modification **Score total reps $ Out Tabata Plank to Failure
Friday 9.25.15 WOD NOTES
Max Effort Upper Mobility: 8min 4min squat test + 4min front rack mobility, Coaches choice. Dynamic Warm Up: 5min Strength: 15min Cluster (1RM – Squat Clean Thruster) NOTES: Run as EMOM. Athletes will take the first 5-7min to warm up and the latter 5-7min to make weight jumps. Make sure that athletes are not completing a […]
Thursday 9.24.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Strength Back Squat (6×3 @ 50% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top WOD “Up Front & Personal” In 8min Complete 200 Dubs (x2) 1RM Snatch In 8min Complete 70 Burpees 1RM Snatch In 8min Complete […]
Thursday 9.24.15 WOD NOTES
Dynamic Effort Lower Mobility: 4min 2min each side 0:00 – 1:20 http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 50% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift • Development of the connective tissues • Improve stability […]
Wednesday 9.23.15 Box Brief
This is a BIG deal! CrossFit wins battle with National Strength and Conditioning Association The National Strength and Conditioning Association is asking the public to disregard the claims its study made regarding injuries in CrossFit. After two years of inaction and litigation, the NSCA has finally issued an erratum, or correction, regarding one of its most prominent studies. The study, “Crossfit-Based […]
