Sunday 1.24.16 WOD NOTES
Explosive Strength/Gymnastics Mobility: 6min 3min on each side http://www.mobilitywod.com/daily/saturday-january-23rd-2016/ Dynamic Warm Up: 5min Gymnastics: 12min Deficit Handstand Push-ups (1RM for max depth, score total inches) NOTES: Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135,95) 6 […]
Saturday 1.23.16 Box Brief
Winter Storm Jonas Ardmore – Normal Schedule **babysitting at 9:30am only Wayne – Classes Cancelled Stay tuned for updates
Friday 1.22.16 Box Brief
Winter Storm Jonas Normal Schedule this weekend Saturday & Sunday 8:30am, 9:30am
Friday 1.22.16 WOD NOTES
Max Effort Lower Mobility: 5min 0:00- 2:18 http://www.mobilitywod.com/daily/wednesday-december-30th-2015/ 80-100 loads on each leg Dynamic Warm Up: 5min Strength: 15min Deadlift (Build to a heavy single, 2 position pause: 2″ off ground + knee) NOTES: Why? • Increases time under tension at the Athletes weakest points – Is the Athlete on their toes or to far […]
Thursday 1.21.16 WOD NOTES
Dynamic Effort Upper Mobility: 5min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (EMOM for 10min x2 @ 70%, from rack) NOTES: Keep Athletes on target to complete […]
Wednesday 1.20.16 WOD NOTES
NOTE: There is a mobility video for the cool down stretch Explosive Strength Mobility: 5min. Use red bands and double them up. http://www.mobilitywod.com/daily/wednesday-january-13th-2015/ Dynamic Warm Up: 5min Warm-up: 10min Olympic Lifting Warm Up with Coach NOTES: Go through an extended Bergerner WarmUp, Athletes should use the barbell they are going to use in the WOD. […]
Wednesday 1.20.2016 Crossfit Teens
Warm-up Dynamic- coach’s choice Conditioning 10 squats- 20 DB arm raises 10 push ups- 20 tuck jumps 10 sit ups- 20 lunges Skill Review Work on Kip Practice- Superman & hollow Rocks Practice- Hip raises on rig Practice- shrugs on rig Demo Thruster pull ups Metcon 10 Minute AMRAP 9 Box jumps 8 Thrusters 7 […]
Tuesday 1.19.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x2 @ 70%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 70% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
Tuesday 1.19.2016 Crossfit Preteens
Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10 Russian twists 3×20
Week of 1.18.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Double Orange (@ 55% + 25% Bands 10×2) 1. Banded Back Squat – Single Red (@ 55% + 25% Bands 10×2) 2. Snatch Balance (Build to Heavy Single (Min 7 sets)) 3. Snatch from High Blocks (Above thigh – Build to Heavy Single (Min 7 sets)) 4. Seated Good Mornings (3×10) 5. […]
