WODs 12/5-12/9

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Monday

Strength/Skill:

EMOTM for 6 Minutes of:
Clean and Jerk x 3

Metcon:

Revenge of the Sith

EMOTM til failure

1: 1 CJ 115/75
2: 2 Box Jump overs 24/20
3: 3 CJ 115/75
4: 4 Box jump overs
etc…

when you fail, cut numbers in half and go until last person finishes

Wednesday

CrossFit Total Re-Test
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift

* You get 3 attempts at each lift

Tuesday

Strength/Skill:

Snatch 1 Rep Max

Metcon:

“Helen”
3 Rounds for time of:
400 Meter Run
21 American Kettlebell Swings (53/35)
12 Pull Ups

Thursday

“Filthy Fifty”
For time:
50 Box jump (24″)
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
Walking Lunge (50 steps)
50 Knees to Elbows
50 Push press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Doubleunders

Friday

20 Min AMRAP:

5 Squat-Clean-Thrusters (155/105)

10 Over the Bar Burpees

15 Knees to Elbows

20 Double Unders

Wods 11/28-12/2

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Monday

Clean and Jerk 2 EMOTMx6
4rds
6 PCJ
12 bar facing burpees
18 cal row/bike

Tuesday

Back squat 6-4-3-2 80-85-90-95% 7-10 pullups in b/w sets
Partner 18 min AMRAP
1/1, 2/2, 3/3…
DB Thrusters 45/25
Box jump overs 24/20

One works one rests

Wednesday

Deadlift 3 EMOTMx8 work up to 80%  Then 4rds
5L/5R DB snatch 45/25
5L/5R DB OHS (one)
16 DB lunges
5 muscle ups
200m run
 

Thursday

Game, 4R/4L TGU+15 GHDx3
3rds  A minute to win it
1 min MAX reps
KBS
Cal row
Jumping squats
Cal bike
Push press 95/65
rest 1 min

Friday

2 Hscln EMOTMx10
15 min AMRAP
18 HSCLn 135/95
50 dbl unders
15 hscln 155/105
50 dbl unders
12 hscln 185/105
50 dbl unders
9 hscln 205
50 dbl unders
6 hscln 225/155
50 dbl udners
Max reps remaining time 245/175

Thanksgiving Week Schedule

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Schedule for Thanksgiving Week is modified as follows:

WEnesday – No 6pm class (everything else as normal)

Thursday – 1 class at 09:00 (no childcare).  This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one!

Friday – 1 class at 09:00, there WILL be childcare

WODs for the week of 11/14-18

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Monday, November 14th

Strength/Skill:

Front Squat 6-4-3-2 (pause 1 count in the bottom)

Metcon:

10-1 Front Rack Lunges (155/105), ball slams and true push ups

Tuesday, November 15th

Strength/Skill:

Power Snatch + Snatch (6 Sets, working up to a heavy set)

Metcon:

AMRAP in 15 Minutes of:
50 Doubleunders
20 Full Snatches (95/65)
50 Doubleunders
20 Full Snatches (135/95)
50 Doubleunders
Max Reps of Snatches (185/125)

Wednesday, November 16th

Strength/Skill:

Back Squats 3×6 @ 80%
Max set of Strict Pull Ups (7-10 reps, add weight if possible) in between each set

Metcon:

3 Rounds for time of:
30 Wall Balls (20/14)
3 Rope Climbs
200 Meter Run

Thursday, November 17th

Strength/Skill:

EMOTM for 8 Minutes of:
Split Jerk x 2

Metcon:

Open WOD 12.3
AMRAP in 18 Minutes of:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

Friday, November 18th

Strength/Skill:

4 Sets of:
Deadlift 5 @ 80-85%
15 GHD Sit Ups or V ups
– Rest 2 Minutes between sets

Metcon:

5 Rounds for time of:
7 Deadlift (225/155)
7 Strict Pull Ups
7 HSPUs
7 TATER (Kettlebell Swing + Goblet Squat) (53/35)

No kip November

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Yup, its that time of the year again, no kip November to build some solid foundational upper body strength.  For the month of November, all pull ups, dips and handstand pushups will be done strict.  Toes to bar are fine to kip.  While yes, our goal is to make you strong, that is not my primary goal.  The primary goal is to prevent shoulder injuries by building up strength in the structures that support the joint.  Before we move fast, we need to have the strength and form to control ourselves.  If you’ve been around here for any bit of time, you’ll know that we are really big on the basics.  General physical fitness comes from mastering the basic tasks that carryover to the most other tasks.  We do a lot of squatting because it is the foundation for all most all weight lifting movements as well as strengthens the lower body for running, jumping etc.  The pull up and the dip are the deadlift and the squat of the upper body.  An excellent measure of someones strength is the max amount of strict pull ups.  Working on these will help just about every upper body movement out there.  Strengthening in the posterior shoulder, and upper back is key to helping prevent injuries in some of the more dynamic movements.

Mobility without stability is bad news.  Strength without mobility is also not desireable.  We must have both.  More on this in another blog.  Suffice to say, we need to strengthen the joint across the entire ROM.  Here is a video of a pull up done in hollow body position.

Workouts for 11/7-11

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11/11 (Friday) we will only have 1 class at 09:00

Monday, November 7th

Strength/Skill:

4 Sets of:
5 Sumo Deadlifts + 7 Strict Pull Ups
Rest 2 minutes between sets

Metcon:

3 Rounds of 1 minute at each station for max reps of:
Single Arm Kettlebell Push Press (53/35)
Doubleunders
Weighted Box Step Ups (53/35)
Kettlebell Sumo Deadlift High Pulls (53/35):
GHD Sit Ups
Rest

Tuesday, November 8th

Strength/Skill:

Front Squats 4×5 @ 75-80% (pause 1 second at the bottom)
Bulgarian Split Squats 5 Left/5 Right
Rest 2 Minutes between sets

Metcon:

3 Rounds for time of:
500 Meter Row/Bike
15 Kettlebell Swings
25 Plyo Jumps
1 Wall Walks

Wednesday, November 9th

Strength/Skill:

8 Sets of:
Pause Mid thigh Snatch + Snatch (2 count pause)

Metcon:

AMRAP in 15 Minutes of:
6 Overhead Squats (115/75)
8 Strict Pull Ups
10 Jumping Lunges
12 Bar Facing Burpees

Thursday, November 10th

Strength/Skill:

4 Sets of:
5 Push Jerk + Max Dips
Rest 2 Minutes between sets

Metcon:

4 Rounds of:
10 Thrusters (115/75)
then max effort 400 Meter Run
Complete 1 round every 4 minutes

Friday, November 11th

TBD

Wods Monday 10/31-11/4

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Monday, October 31st (Happy Halloween, feel free to wear your Halloween Costumes to WOD in!)

Strengh/Skill:

E2MOTM for 14 Minutes of:
Split Jerk x 2

Metcon:

“Zombie Apocalyspe”
20 Minute AMRAP of:
Teams of 2 Complete the following:
60 Front Rack Lunges (115/75)
50  Shoulder to Overhead (115/75)
40 Strict Pull Ups
30 Bar Facing Burpees
20 Thrusters (115/75)
10 Wall Walks
5 Rope Climbs

Tuesday, November 1st

Strength/Skill:

E2MOTM for 16 Minutes of:
3 Position Snatch (Hi hang, hang, floor)

Metcon:

AMRAP 12 Minutes of:
12 Kettlebell Swings (70/53)
7 Ring Dips
30 Doubleunders

Wednesday, November 2nd

Strength/Skill:

4 Sets of:
Deadlift 5 Reps at 80% (dead stop)
8 Left/8 Right Bulgarian Split Squats
* Rest 2 minutes between sets

Metcon:

3 Round for time of:
500 Meter Row/Ski/.6 Miles BIke
12 Back Squats (155/105)
12 Chest to Bar Pull Ups

Thursday, November 3rd

Strength/Skill:

Push Press 5×5
superset with
GHD Sit Ups 5×15

Metcon:

Open WOD 14.4
AMRAP in 14 Minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans (135/95)
20 Muscle Ups (mod 30 dips)

Friday, November 4th

Strength/Skill:

EMOTM for 10 Minutes of
Clean x 1 (work up to 80%)

Metcon:

AMRAP in 25 Minutes of:
200 Meter Run
3 Front Squats (95/65) (add 10 lbs per round)

A new era in programming

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A new era in programming.

Hello everyone, we are halfway done with our current cycle.  We are currently working on the CrossFit Total in December.  Its a great test of overall strength and will be a good benchmark to reassess, or if your new, gauge your strength levels.  We tested Front squat 3rm and deadlift 5rm.  I throw these in as checkpoints to make sure we are on track.  Going forward, we will be doing more pulling, less back squats, and more front squats.  The focus has been, and will continue to be on building foundational strength, and using the olympic lifts by way of complexes. For the average person, people tend to see more progress by working on the basics, (squat, press, deadlift), along with technique work for the olympic lifts.  

One of the things we talk about all the time in our meetings, are the 3 things that we must do to be successful.  Those are:

1. Create a community

2. Coach technique

3. Program to ensure long term progress

As coach Paul mentioned in his last post, there is huge value in using pauses to develop our strength movements throughout full range of motion.  Someone that constantly bounces out of the bottom on squats will not train the posterior chain as effectively.  Not only that, a deadlift is all about the first pull off the ground.  Bouncing and TNG are great in metcons, but we need to spend more time under tension during our strength training.  You may see this written as a tempo such 32×1.  For squats this means 3 sec down, 2 sec pause, explode up, 1 sec between reps or just pause 2ct at bottom.   Will this decrease your percentages on the lifts, of course it will.  However, in the decade I’ve done this, I have never seen someone get worse from pause squats or lifting on a tempo.  

For the next half of the cycle, we will focusing on creating structural balance.   Along with tempo training, his means DB/KB, and single limb modalities.  An example of this is how we did front squats with a pause followed by bulgarian split squats.  The front squats are the meat, the split squats are the potatoes with the intent on creating balance.

Over our lives, we are prone to become imbalanced left to right, and anterior to posterior.  By addressing this in the metcons, we can hope to prevent injuries, improve movement, and provide greater progress by creating a structurally balanced body.  One of the biggest imbalances we see is the anterior>posterior, or quad dominance.  This results in the squat morning.  When the knee extends before the hip, this puts much more demand on the low back.  We address this by putting people in positions where their glutes must fire.  Single limb such as lunges force this to happen because the hip must be stabilized by the glutes or the knee will dive in causing a loss of balance.  For the upper body, you’ll see more DB,KB and single arm activities such as single arm OHS.  I love these because they challenge our stability at end range.  It is not enough to be mobile, nor is it enough to be strong.  We must develop both throughout the range of motion.  

WODs for the Week of 10/24/16 to 10/30/16

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Monday, October 24th

Strength/Skill:

4 Sets of:
5 Front Squats (pause 1 Second at the bottom @ 75%)
5 Left /5 Right Bulgarian Split Squats

– Rest 2 minutes between sets

Metcon:

Tabata Mash Up
Row
Jumping Squats
Bike
Push Ups
8 Rounds for time of 20 seconds with 10 seconds rest (1 minute rest between exercises)

Tuesday, October 25th

Strength/Skill:

4 Sets of:
5 Push press (70-80%) + 7 Strict Pull Ups (pause at top and at lockout)
– Rest 2 minutes between sets

Metcon:

AMRAP in 15 Minutes of:
8 Dumbbell Push Press (45/25)
8 Step ups (45/25)
4 Bar Muscle Ups
20/15 Row/bike

Wednesday, October 26th

Strength/Skill:

EMOTM for 3 Minutes of:
Power Clean x 3 (40-60%)
-Rest 1 Minute
EMOTM for 3 Minutes of:
Power Cleans x 2 (60-75%)
-Rest 1 Minute
EMOTM for 7 Minutes of:
Power Clean x 1 (max out)

Metcon:

3 Rounds for time of:
400 Meter Run
16 KBS (70/53)
1Right/1Left Plank Rotations
2 Rope Climbs

Thursday, October 27th

Strength/Skill:

5 Snatch Push Press + 5 OHS x 5
Complete 1 Round every 3 min

Metcon:

10 Thrusters (95/65)
200 Meter Run
8 Thrusters (115/75)
200 Meter Run
6 Thrusters (135/95)
200 Meter Run
4 Thrusters (155/105)
200 Meter Run
2 Thrusters (185/125)

Friday, October 28th

Strength/Skill:

4 Sets of:
5 Deadlifts (build up to 5 @ 80%)
15 GHD Sit Ups or V ups

– Rest 2 Minutes between sets

Metcon:

Partner wod
Team Chipper (25 minute cap)
20 Man Makers 45/25
200 Doubleunders
50 Calories row/bike
40 Toes to Bar
50 Deadlift (185/125)
50 Ring Push Ups
60 Wall Balls
1 partner works while 1 rests

 

WODs for 10/10-14

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Monday, October 10th

Strength/Skill:

Front Squat 3 Rep Max

Metcon:

Satan’s Whiskers
4 Rounds for time of:
10 Front Squats (185/125)
10 Pull Ups
10 Burpees

Tuesday, October 11th

Strength/Skill:

EMOTM for 8 Minutes of:

2 Power Cleans + 1 Jerk

Metcon:

6 Rounds for time of:
5 Power Clean and Jerk (135/95)
25 Doubleunders

Wednesday, October 12th***

***no 6pm open gym due to Taste of Coronado***

Strength/Skill:

Press 10-8-6-4-2

Superset with Strict Pull Ups 7 after every set of presses

Metcon:

10-9-8-7-6-5-4-3-2-1 Reps of:
Back Squats 185/125
Ring Dips
100 Meter Run between rounds

Thursday, October 13th

Strength/Skill:

3×15 Light Good Mornings
3×15 GHD Sit Ups
3×3 Rope climbs/skill work

Metcon:

AMRAP in 25 Minutes of:
20/15 Calories Row/Bike
20 Kettlebell Swings 70/53
12 HSPUs
2 Rope Climbs

Friday, October 14th

Strength/Skill:

E2MOTM for 12 Minutes of:

3 Position snatch (hi hang, hang, floor)

Metcon:

Teams of 2 Complete:
21-15-9 Reps of:
Deadlift 225/95
OHS 135/95

*Each person completes all of the reps 21-15-9, 1 partner does 21 deadlift and the other partner does 21 deadlifts

Saturday, October 15th

 

Olympic lifting at 09:00

Open gym at 10:00