Dec. 1, 2015

Gym

warmups
-1 min jumping jacks
-1 min squat stretch
-10 squats on the 30sec x 4 min

set up workout wall ball/ back squat weight

Metcon

400 m run or 30 cal row if too cold
50 air squats
400 m run
50 back squats 95/65
400 m run
50 wall ball shots 20/14

cooldown

med ball circuit with partner
4x
12 chest passes
12 side / side
24 leg push downs

Nov. 30, 2015

Monday

Warmup
-400 m run
1 min dead hang
1 min plank hold in pushup position
1 min jumprope
empty bar
-10 deadlifts
-8 hang cleans
-6 strict press

-continue to warmup to workout weight
155/105 or choose weight as form allows

Metcon
4 rounds of:
24 double under or lateral jumps over bar
18 toe to bar
12 pushups
-1 lap around the gym (about 150m)-
12 deadlifts
9 hang cleans
6 shoulder to overhead

Cooldown
4 rounds of
2 handstand get ups on wall + 30 sec. hold
15 V-ups
20 back extension

Nov. 28, 2015

Warmup
400 m run
2 min squat stretch
1 min air squats
1 min dead hang
30 sec burpees
Metcon
-50 wallball shots 20/14
Lunge 50 ft
25 KB swings 55/35
Lunge 100 ft
-40 KB swings
Lunge 50 ft
20 wallball shots
Lunge 100ft
-30 wall ball shots
Lunge 50 ft
15 KB swings
Lunge 100 ft
-20 KB swings
Lunge 50 ft
10 wall ball shots
Lunge 100ft
-10 wall ball shots
Lunge 50ft
5 KB swings
Modifying options:
-air squats instead of wall ball shots
-10 step ups on box = 50ft
-always choose weight as form allows
Cooldown
3rds of
30 hollow rock
30 supermans
10 pull-ups

 

Wod Advice

“patient fast” on this workout.  Try to hit the big chunks of reps in half (50/40/30/maybe the 20)  think small breaks and get back on it.  On lunge steps will be where you can potentially recover based on the pace you step at….take a deep breathe between each step right before you step out to the next one.  Stay tall and breathe deep.  To get the most out of each KB swing, aim to keep the bottom of the bell facing the ceiling with arms locked out.  This will save and strengthen your mid-line as opposed to finishing the swing with “soft arms and elbows”  Good luck, work hard!!!

Nov. 27, 2015

Crossfit Mainsite Wod

35 min. run/row

-every 5 min drop and do 15 burpees

 

Wod Advice

good recovery workout after Thanksgiving Calories

 

 

Nov. 26, 2015

North Gym Only THANKSGIVING WOD
Warmup
400 m run
Empty bar
10 strict press
10 front squats
10 back squats
2 min amrap of Cindy
Set weights and pullup station
-BOX JUMPS NEAR WINDOW AWAY FROM MAIN FLOOR. IF IT IS CROWDED ALLOW THEM TO SHARE A BAR OR WAIT FOR 1st round of cleans to clear if using same weight
Metcon
3 rds of
11 cleans (135/85 gym) (225/155 comp)
24 box jumps
15 pull-ups (chest to bar comp)
Comp 225/155
Gym 135/85 or scale as needed
Modify

pullups use band or ring rows if needed

box jump can be changed to step ups

choose weight as form allows

Cooldown

HAPPY THANKSGIVING enjoy family, friends, and loved ones

 

Wod Advice

*singles on the clean to preserve your grip and energy for the pullups.  May think about breaking up pullups in fast sets of 5 because the cleans will be the next movement.  Again pace then push in end.

Nov. 25, 2015

OPEN GYM – Optional WOD Below
Warmup

800m run
3 rds of
20 halo with plate 35/15
5 burpees
10 back ext or 15 supermans

Metcon

1 min dead hang
1 min plank hold
50 slamballs
25 med ball cleans 20/14
1:15 dead hang
1:15 plank hold
40 Slamballs
20 med ball cleans
1:30 dead hang
1:30 plank hold
30 Slamballs
15 med ball cleans
1:45 dead hang
1:45 plank hold
20 Slamballs
10 medball cleans
2 min dead hang
2 min plank hold
10 Slamballs
5 med ball cleans

•Dead hang and plank holds will be accumulative
•be honest with the count get full work NOT 1 sec short

Modify

N/A

Cooldown

100 hollow rocs

 

 

Wod Advice

*start to break up the holds in the beginning. You want to try to avoid going to failure especially with grip in dead hang early in the workout. Pace and push later in longer workouts

Nov. 24, 2015

Nov, 24, 2015

Warmup

3 min jump rope
2 min double under practice
1 min partner dead hang
30 supermans

Metcon

5 min on 1 min off X 4 rds
*start where you leave off

15 KB swings 55/35 or choose
10 goblet squats
5 pull-ups
20 lunge steps no weight

Modify

* pull-ups with band/ or ring rows
* Lighter KB
* 10 air squats instead of goblets is an option also

Cooldown

Medball toss circuit with partner
4×12 front
x12 side/side
x24 leg push down

Wod Advice

*always want to attack intervals with a consistent pace all the way thru to last second
*keep transition from one movement to the other consistent. Once you hit last few reps know your next change.
*you only have 5 min to work so 1 or 2 xtra reps will add to your total volume, which leads to more practice and better fitness

Nov, 23, 2015

Nov, 23, 2015

4 Rounds:

800m run
50 deadlifts
600m Run
40 power cleans
400m run
30 shoulder to overhead
men 115/135 women 75/105