Tuesday 7/1/14

A. 

AMRAP 16 Minutes

25 Box Jumps 24"

25 Lunges

25 Knees To Elbows

25 Push Press

25 Back Extensions

25 Wall Ball 30/16

25 Burpees To Target 6" Above Reach

25 Double Unders

B.

Deadlift

Max Reps At 80% Plus Blue or Red Band

C.

On The :90 Seconds x 10

3 Clean Pulls 225/135

8 Weighted Sit Ups 1.5/1  

Monday 6/30/14

A.

"Nate"

AMRAP 20 Minutes

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings 2/1.5

This is where we can put into practice in smallish chunks 2 major pieces of our skill work. Our goal is to keep all the solid positions and movement patterns that we have worked hard for the last month on. Kipping is fine but avoid wild,"at all cost" reps. Scale where appropriate/needed.

B.

High Bar Pause Squat

1-1-1-1-1

C. 

Back Squat

Max Reps At 85% Of 3rm or 90% of 1 RM

Thursday 6/26-Sunday 6/29

Thursday

Rest Day

Friday

A.

Fran

21-15-9

Thrusters 95/65

Pull Ups

B.

Deadlift Max Reps at 95%

C.

Every 90 Seconds x 10 Rounds 

3 Strict Chest To Bar

6 Weighted Box Step Ups 18/10 KB

Saturday

A.

AMRAP 15 Minutes

15 Deadlifts 155/105

12 Burpees 6" Target

9 Box Jumps 30/24

B.

3 Sets at moderate Weight

Split Jerk Left Foot Leads

Split Jerk Right Foot Leads

Push Jerk

Followed By

10 Sets At Or 5-10lbs More Than Last Time Of Singles for Speed, Power, and Accuracy.

Sunday

Rest Day

Wednesday 6/25/14

A.

Snatch x 2 On The Minute For 10 Minutes

B.

Clean x 2 On The Minute For 10 Minutes

C.

Double Under Flight Test

For Time

10-20-30-40-50-40-30-20-10

All Sets Unbroken

D. 

N0t For Time

3 Rounds

25 Back Ext

25 GHD Sit Ups

Tuesday 6/24/14

A.

Front Squat

Max Reps At 95% 

B.

2 Rounds

2:00  Row (Cal.)

2:00 Box Jump Overs 24/20

2:00 Wall Ball 30/16 10'

Score each Seperately

C.

30 Handstand Push Up Negatives* 

60 Toes To Bar 

*Ad a plate from the last cycle, or switch to paralletes. Lower to the bottom on a 4 count. Keep a tight hollow body, feet together, squeeze the glutes, and make sure that it is only your feet in contact with the wall. Think in terms of lowering a loaded barbell slowly to the rack position to find your strongest position in the movement.

Monday 6/23/14

A.

Bench Press

5 X 75%

3 X 85%

Max Reps At 95%

B.

4 Rounds For Time

3 Rounds Of Cindy

Run 400m

Chest To Bar For The Pull Ups and Plates For The Push Ups. Move As Perfectly As You Can At Full Speed On The Body Weight Movements. 

Saturday 6/21/14

A.

Santch Complex 2

On The Minute For 8 Minutes

1 Snatch Balance

1 Squat Snatch From Above The Knees

1 Overhead Squat

The Focus Here Is Precision and Speed, Not Loading. Like the Jerks we have done feel where corrections can be made and strive for improved timing, positions and quality of movement.

B.

18-15-12-9-6-3

Power Snatches 75/50

Burpees Over The Bar

Knees To Elbows

No steping over the bar on the burpees, both feet leave the ground at the same time.

C.

Not For Time Break These Up Any Way You Like. 

30 Hollow Body Hips To Rings

30 5 Count Dip Negatives To Hollow Body Row Negative*

*Start With The Arms Locked In The Top Of A Dip and Descend To The Bottom Of The Dip. Trace The Rings To The Chest And Lower To The Bottom Of A Ring Row. This Should Take You 5 Seconds Per Rep On A 1000 Count Tempo. Its Fine If Your Feet Are On The Ground In The Row Negative.

Friday 6/20/14

A.

Sumo Deadlift

3 x 70%

3 x 80%

Max x 90%

B. 

3 Rounds For Time

Run 800

50 Wall Ball Shots 20/14 10'

There is no need to scale the ball weight up at this volume.

 Recover For 10 Minutes

C.

On The Minute For 12 Minutes

Odd:30 seconds Double Unders

Even: 5/5 Box Step Ups

Wednesday 6/18/14

A.

Bench Press

3 x 70%

3 x 80%

Max Reps @ 90%

B.
AMRAP 10 Minutes
10 Chest To Bar Pull Ups
10 Plate Push Ups
10 Kettlebell Swings 2/1.5

C. 
Deficit HSPU Negatives
5 Reps x 7 Sets
3 Count To The Bottom
Maintain The Hollow Body Position
Squeeze The Glutes and Keep The Feet Together

D.
3 x 30
Tricep Press Downs
Band Pull Aparts

Thursday is a rest/recovery day

Tuesday 6/17/14

A. 

5 Rounds For Time

Row 250m

Run 200m

15 Burpees

B.

3 Practice Sets At Moderate Weight

1 Set Is:

2 Split Jerks With Left Foot Forward

2 Split Jerks With Right Foot Forward

1 Push Jerk

Followed By 

10 Singles For Speed And Accuracy

Add 10-20lbs To The Weight You Did On Friday

C. 

3 Rounds Not For Time

20 Back Extensions

:30 sec L-Hang

Monday 6/16/14

A.

Front Squat

3 Reps at 70%

3 Reps at 80%

Max Reps at 90%

Percentages are based off of 3 Rep Max Or 90% Of 1 Rep Max

B. 

3 Rounds For Time

10 Squat Cleans 135/95

20 Box Jumps 24/20

C.

Not For Time

20 GHD Sit Ups

Sled Drag 100m 135/45

20 GHD Sit Ups

Sled Drag 100m 135/45

20 GHD Sit Ups

Saturday 6/14/14

A. 10 Minutes

3 Thrusters 100/65

3 Chest To Bar Pull Ups

6 Thrusters 100/65

6 Chest To Bar Pull Ups

9 Thrusters 100/65

9 Chest To Bar Pull Ups

12 Thrusters 100/65

12 Chest To Bar Pull Ups

Etc. Until The Clock Hits 10 Minutes

Rest 10 Minutes

B.

On The Minute X 7 Minutes 

1 Snatch Balance, 2 Over Head Squats

Guys Use Between 115-155 Ladies Use 65-95. There is some wiggle room in what you can choose for weight. Again, we are early in the program and the main focus is being fast and solid. These weights will be right for the work we need right now on our solid positions. 

Rest 5:00

C. 

On The Minute x 10 Minutes

Odd: Handstand Push Up Negatives x 5

Even: Hollow Body Hips To Rings x 5

For The HSPU Negatives Go Down On A 3 Count. Achieve The Hollow Body Position With Glutes Squeezed and Feet Together. 

Rest 2:00

D.

3 Sets

25 Tricep Press Downs

25 Band Pull Aparts

The Whole Session Should Take Slightly Under 60:00 Sunday Is A Rest/Recovery Day

Friday 6/13/14

A. Bench Press

5 reps @ 65%

5 reps @ 75%

Max Reps @ 85% 

The weights are based off of 100% of your 3 rep max.

You can also calculate the weight based off of 90% of your 1 rep max. 

(1RM x 0.90 x 0.85= Weight Used For Max Reps)

B.

6 Rounds For Time 

10 Steps Walking Lunge

1 Legless Rope Climb

10 Ring Dips

C. 

Jerks

At A Moderate Practice Weight

1 Set =

2 Split Jerks With The Left Foot Forward

2 Split Jerks With The Right Foot Forward

And 1 Push Jerk

Repeat 3 Times With Rest Between Sets

Then

10 Singles For Speed and Accuracy

Start at 45-50% and slowly climb to 65% of your 1 rep max. There is no style preference on the 10 singles. 

Check out the new tab on "rest and recovery days."

Wednesday 6/11/14

C3 Advanced Training

Base The Following Off Of 100% Of Your 3 Rep Max Or 90% Of Your 1 Rep Max

A. Front Squats 

5 x 65%

5 x 75%

Max Reps @ 85%

B. AMRAP 12 Minutes

15 Box Jumps 24"

12 Wall Ball 30/16 10'

9 Burpees To 6" Above Your Reach

OTM 7 Minutes

C. 3 Position Squat Clean Stay With A Medium Weight That You Move Fast And Solid With. Approx 65% Of Your 1RM Clean Complex. We Will Go Up In The Coming Weeks, But For Now Dial It In.

D. 3x20 GHD Sit Ups

Thursday Is A Rest Day

Friday We Bench Press And Saturday We Snatch

Tuesday June 10, 2014

CrossFit Cape Cod Advanced Training

A. Helen

3 Rounds For Time

Run 400

21 Kettle Bell Swings

12 Pull Ups

B. OTM 10 Minutes

Odd:30 Seconds Hollow Body Hips To Rings

Even:30 Sec Double Unders

C. 3x 12 Strict Chest To Bar Pull Ups

Rest as needed and do these weighted if you have no problem doing them unbroken without being weighted.

The MAJOR focus on executing these 4 parts is global flexion and moving the whole body as one unit. Make getting the body into a tight ready position an automatic first step before executing the movements.

Monday June 9, 2014

 A. Sumo Deadlift 

65% x 5

75% x 5

85% x Max Reps

The % is based off of your actual 3 rep max, or 90% of your 1 rep max. For example, if your 3 rep Max is 100lbs use 85lbs. 

B. 21/15/9

Power Cleans 135/95

Push Press 135/95

C.

On The Minute For 10 Minutes

 Odd:10 Toes To Bar 

Even: One Legged Box Step Ups 7 Left, 7 Right

D. Weighted Sled Drag 200m. Walk upright and step heel to toe.  Maintain upright posture to a reasonable degree without breaking at the waist and ending up on your toes. Guys use 3 plates ladies 1 plate. Our sleds are already 90lbs or so. 

Keeping the whole body tight should be automatic for body weight gymnastic movements and barbell movements.

Watch This Gymnast Talking About The Strict Muscle Up

CrossFit Cape Cod Advanced Training Saturday 6/7/14

Check out this article about the year of work paying off for Cliff Musgrave.

From Two Spots Out To Second

Saturday Perform The Daily WOD With The Class, move like you are being judged on your reps. On the run go out at 90% and come back the last 100m all out effort trying to go faster the entire time.

Finish With

Work On Hang Squat Cleans For Form. Use 50-60% And Do 3 Perfect Fast Reps. Hit 10 Sets.

Friday 6/6/14

Advanced Training WOD

Do A. and B. with the class.

You are establishing a 3 rep max bench press in A. to use starting next week to base our percentages off of. 

B. Should be a real hard and fast gasser. If you haven't reviewed the "50's" WOD from the regionals yet do so and try some different approaces on the box jump overs. Standing up all the way on the box is not a requirement. Keep in mind its still early in the 2015 season and practicing the rebounding box jumps is not that important until we draw nearer to the open.

C. Handstand Push Up Progression

5 Sets Of 5 Reps Deficit Negatives. Lower yourself on a 3 one thousand tempo. Use at least 2 45's stacked on each side with an ab mat in the middle. The focus here is building strength and POSITION. Eliminate arching in the back by getting into the hollow position with the abs. Squeeze the glutes and point your toes at the ceiling with your legs together. Active shoulders and the fingers should be digging in and creating torque. Move at the elbows and stay strict and tight for the duration of each rep.    

D. 3 Super Sets Of Tricep Press Downs and Band Pull Aparts Each For Max Reps. Rest as needed between sets. If you are doing over 30 reps increase the band size.

6/5/14

Advanced Programming

Complete 

A. and B. With The Class

Post Class Perform C.

On The Minute x 5 Minutes 1 Legless Rope Climb*

Rest 3:00

10-10-10 Bent Over Row

*If You Cant Perform Legless Rope Climbs Do Rope Pull Ups. Place Both Hands On The Rope And Pull Up, Lower Yourself Slowly. Do As Many As You Can In :45sec