Workout of the Day: Monday, 8.3.15.

 

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball feet and calves 3 minutes, wall quad or spiderman 1 min/side
2 Rounds: 3 TGU sit up/arm, 3 bottoms up strict press/arm,  10 goblet hold lateral squats

STRENGTH:

A1. Back Squat x 10 reps @ 60-65% x 3 sets, Rest 60 seconds
A2. Strict Pull up or Ring Pull up x 5 reps @ 21×2 x 3 sets, Rest 60 seconds
-Ring pull ups for those who can do unassisted pull ups at the prescribed tempo

CONDITIONING:

10 minute amrap
10.8.6.4.2
Double KB or DB Thruster (24/16kg)
50.40.30.20.10.
Double Unders

FINISHER: 

Hollow Rocks x 20 seconds, Rest 40 seconds x 2 sets
Arch Rocks x 20 seconds, Rest 40 seconds x 2 sets

Notes

Board Score: ST(BS), COND (Rds + Reps)
10+50 = 60 reps
8+40 = 108 reps
6+30 = 144 reps
4+20 = 168 reps
2+10 = 180 reps (1 complete round)

Workout of the Day: Sunday, 8.2.15.

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Open Gym/Recovery Day

Sunday’s will now be reserved for open gym only. This is your opportunity to make up a workout from earlier in the week, practice a skill, or complete a workout of your choice.

If this is normally your rest day, consider some additional recovery techniques you can utilize to set yourself up for a successful week.

Active Recovery 

30-40 minutes of active recovery work. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option would be an easy swim. From there go to the rower, but consider breaking it up and walking around every 3 minutes for 1-2 minutes to stay away from excessive flexion and extension.

Mobility and Maintenance

Spend 30-60 minutes working on self restoration. The key areas will differ from person to person. For the majority of us, the upper back (thoracic spine), shoulders, hips and ankles need the most time. Use Kelly Starrett’s Mobility WOD or other mobilizations you have learned in class. Or see a specialist for 60 minutes. Inflammation maintenance such as compression, contrast baths, epsom salt baths, float tanks, etc. may also be useful for some individuals.

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts and allow for full recovery throughout the week.

Mental Restoration

This can be different for everyone. Meditation, visualization, reading, or gathering with friends and family can be considered restorative. The key is to engage in activities that make you feel fulfilled and recharged.

Workout of the Day: Saturday, 8.1.15.

 

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COMPETITOR TEAM PRACTICE:

STRENGTH:

A. Push Press @ 70-75% of PP x 4 reps x 3 sets
B. Snatch DL @ 105% of snatch x 2 reps x 3 sets
C. HS Walk Practice

CONDITIONING:

2K row TT

*Use negative splits starting off at a strong pace, but one that allows you to drop speed every 500m.
Example for a male
2000m – 1500m @ 1:45
1500m – 1000m @ 1:43
1000m – 500m @ 1:40
500m – 0 @ empty it

FINISHER: 

Team cash out time permitting

SQUATTING:

MOVEMENT PREP: Mash adductors and quads 4 minutes, wall quad/spiderman 1 min/side
W/monster band around knees 2 Rds – lateral monster walk x 10 steps each direction, 10 glute bridges, 10 air squats
STRENGTH:
A. Back Squat @ 70-80%x 2 reps x 5 sets, Rest 1-2 minutes

B. Front Squat @ 60% x 5-7 reps x 3 sets, Rest 60 seconds

C. Side Plank x 30 sec/side x 2 sets/side

WORKOUT OF THE DAY:

MOVEMENT PREP: 6 minutes mashing triceps and biceps + banded hamstring stretching
2 Rds: 10 lateral squats, 5 inchworm + push up, 5 steps duck walk fwd + 5 steps backward, 10 cat/camel

STRENGTH:

A1. Strict or Weighted Dip x 5 reps  x 3 sets, Rest 60 seconds
A2. Deadlift @ 75% x 3 reps x 3 sets, Rest 60 seconds

-weighted dips should preferably be done on the static bar. Strict dips unweighted can be done on rings w/bands

CONDITIONING:

In teams of two with partners alternating full movements,

15 minute amrap
10 Deadlifts  (155/105#)
20 Wall Ball (20/14#)
30 Calorie Row

Board Score: ST(DL), COND(Rds + Reps)

INTRO-TO-OLY:

4 sets of 5 Hollow/Superman Arch Swings (taking 3 seconds to move from one pos. to the other)
2 rnds of: 10 shoulder touches (planked version is a scale,) 10 serratus punches, 10 hollow rocks

A. 3 position snatch: High hang, Hang, Floor, (1+1+1) – 6 working sets, starting at 60% of 1RM Snatch. Build in load based on proficiency. Compare to 5/16.

B. Clean + Jerk w/5 sec. pause in recovery (2+1) – the recovery period will seem long, its supposed to! Use this time to make minor adjustments.
6-8 working sets, build AHAP.

 

Workout of the Day: Friday, 7.31.15.

More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, and if you are a CFCC member already, come out to our bi-weekly gymnastics classes on Tuesday and Thursday to make these better!

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Last chance to sign up for the Rowing Seminar this Sunday! Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you can learn to maximize efficiency you will be able to avoid wasted energy and perform better. It may not seem like it, but rowing is a full body movement, involving technical aspects similar to olympic weightlifting. Come learn how to master the perfect stroke on Sunday from 12-2pm with national champion rower Jana Heere. Sign up on Mindbody under “Seminars”

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine 1 minute, foam roll t-spine w/pvc in snatch grip 1 minexternal rotation stretch w/pvc 1 min/side + calf stretch
2 Rds: 60ft waiters walk/arm, 10 pvc pass throughs, 5 close grip OHS w/pvc (“close” is determined by the athlete and dependent on mobility)

STRENGTH:

A. Snatch x 1 rep x 4-5 sets building in weight to a tough single in 15 minutes

CONDITIONING:

“Helen”

3 Rounds
400m Run
21 KB Swings (24/16kg)
12 Pull-ups

FINISHER: 

3 minute amrap Around the World Plank

ROWING:

7am only with Jordan!

MOVEMENT PREP: Foam roll quads and glutes, 3 min easy rowing, Banded lat stretch, Figure 4 Hip Opener
SKILL:
Breaking down the rowing stroke (Finish, Recovery, Catch, Drive)
Pick Drill
Pause Drill
CONDITIONING:
3 rounds
4 min on/ 2 min off
Goal: Consistent SPM and finding body angle position

INTRO-TO-OLY:

4 mins- General Mobility. Coach leads BB warm up.

A. Clean Grip Muscle Snatch + OHS @ 43×1 tempo (1+1)
Work up to a challenging load for the muscle snatch, complete 5 working sets at that load.

B. Every 90 seconds, for 15 minutes:
Clean + FS + Hang squat clean (1+1+1)
Increase load each round, starting at 60-65% of 1RM clean.

C1. Wall squat, static hold w/ 35/25# plate, 45-60sec
C2. Ab wheel roll outs x 6 reps
C3. Plate pinch x 30-45sec (45/35lbs)
Complete 2-3 rounds, time permitting. RAN in between movements.

Workout of the Day: Thursday, 7.30.15.

Rowing Seminar THIS Sunday from 12-2pm

Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you can learn to maximize efficiency you will be able to avoid wasted energy and perform better. It may not seem like it, but rowing is a full body movement, involving technical aspects similar to olympic weightlifting. Come learn how to master the perfect stroke on Sunday from 12-2pm with national champion rower Jana Heere. Sign up on Mindbody under “Seminars”

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Strongman movements including yoke carries (above), sandbag carries and throws, and heavy KB farmer’s carries were implemented into this year’s CrossFit Games programming. Don’t forget, CFCC offers strongman classes and programming to any member willing to make a commitment to an entire cycle. Strongman Cycles run anywhere from 4-8 weeks. During these cycles you will learn a variety of the movements found in strongman competition (think logs, yoke walks, viking presses, farmers carries, to name a few), do various types of odd implement training (sandbags, kegs, stones, etc) as well as improve your overall strength. If you are interested in learning more or in joining us for the next cycle, please contact record at record@crossfitcc.com

WORKOUT OF THE DAY:

MOVEMENT PREP: banded hamstring stretch 1 min/side, wrist stretches 1 min
2-3 Rds: 3 yoga push ups, 5 Reverse lunge + rdl/leg, 30 second hs hold

STRENGTH:

A1. Clean RDL to below knee @ 23×1 x 5 reps x 3 sets, Rest 60 seconds
A2. HSPU Negatives x 3-5 reps w/3 second descent x 3 sets, Rest 60 seconds
-scale up to deficit negatives

CONDITIONING:

Part 1

3 Rounds
400m Row Sprint
15/10 HR Push Ups
-Rest 2 minutes-

Part 2

3 Rounds
For max meters (in 10m increments)
20 second shuttle sprint
-Rest 40 seconds-

Notes
With bigger classes the row should be paired up with athlete 2 starting immediately after athlete 1 finishes the row
Board Score: ST(RDL), COND(P1 – total time including rest, P2 – Total meters)

SQUATTING:

MOVEMENT PREP: Mash adductors and quads 4 minutes, wall quad/spiderman 1 min/side
W/monster band around knees 2 Rds – lateral monster walk x 10 steps each direction, 10 glute bridges, 10 air squats

STRENGTH:

A. Front Squat, rest 2-3 minutes
Set 1 – @60% x 5 reps
Set 2-4 – @ 70% x 5 reps

B. 1/4 Front Squat @ 90-95% max clean x 5 reps w/10 second hold on last rep x 3 sets, Rest as needed
-this is an overloaded partial movement, not a 1 1/4 squat

GYMNASTICS:

MOVEMENT PREP: Banded lat stretch, banded pec stretch, Lax ball upper trap, pec, and calves/tibialis anterior
2 Rds: 10 scap pull ups, 10 scap push ups, 10 air squats, 10 cat & camel

SKILL/STRENGTH:

7 stations w/30 seconds rest between each station x 2 sets time permitting

1. 5 Towel, cannonball or neutral grip pull ups

2. 20 Squat Jumps

3. 10 Ring Rows w/2 sec pause at top

4. 15-30 second L-Sit Hold or Tuck Hold

5. 5-10 Pistols/leg or scaled variant

6. 15 Back Extensions

7. 60 second Plank Hold on elbows

 

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