The CAST IRON CLASSIC (CIC) registration is open Monday November 16th, 2015.  Head over to www.castironclassic.com to register your team of 4 (2 men and 2 women).

What is the CIC? It is the fastest, meanest, most fun team competition on the prairies.  Modelled after the GRID LEAGUE – this comp is full of short and fast workouts. Two divisions are available BEASTS and BRUTES.

CULTURE CLUB – CF Journal article discussing what the CrossFit culture is and what does each club say about their members.

“DANKO JONES”

DANKO JONES – one of my favourite artists, I will be sharing a different video each week of the fabulous Danko Jones.

This program is back to a prep cycle with a lot varied volume work on the foundational strength lifts of CF (back squat, press, deadlift, snatch and clean and jerk).  You will see alternating work of heavy, moderate, and light work on each cycle of all of these lifts in an attempt to develop multiple strength qualities simultaneously.  Max force development, muscular endurance and speed endurance are all touched on in this prep cycle. The total length of the cycle will take us right into the Monster Lift-Off (December 31).  What is the monster lift -off – it is a fun open gym day to complete max efforts on the following lifts (snatch, clean and jerk, back squat, press, deadlift, and max pull-up), its meant to be a fun max effort day with a strong focus on community and team.  Danko Jones will also have a strong focus on the gymnastics movements of the HSPU and the MU – each cycle you will focus on strength and strength endurance of these two lifts, EDT will be used along with basic sets x reps cycles.  Lastly you will have a high volume of “core” work to complete as well – 4-5x/cycle post workout “core” work will be programmed in this phase to emphasize a strong foundation.

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MON  November 16/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

– Rest Day

Level 1 – Health & Elements

A. Rope climb technique – 5 min

B. AMRAP rope climbs in 8min;

C. “Harley”

Complete partner wod – AMRAP in 12min of;

– 10 alternating DB power snatch

– 4 gym width sprints

L2T – Level 2

**Tomorrow’s pre work

A. Power snatch +snatch 12(60%1+1) EMOM

B. Stone loading – build to a heavy stone load to high platform (15min)

C. Volume protocol provided.

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TUES  November 17/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

A. Power snatch +snatch 12(60%1+1) EMOM

B. Stone loading – build to a heavy stone load to high platform (15min)

>>>In class

A. Deadlift – build to a heavy set of 4

B. “Yikes”

Complete for time;

15-12-9

– Bar MU’s

– 100/165# Shoulder to overhead

Level 1 – Health

A. Deadlift – build to a heavy set of 4

B. “Yikes”

Complete for time;

15-12-9

– Pull-ups

– 75/105# Shoulder to overhead

Elements

A. Deadlift – build to a heavy set of 4

B. “Yikes”

Complete for time;

15-12-9

– Pull-ups or ring rows

– Shoulder to overhead @ moderate load

T2W – Level 3

A. Power snatch +snatch 12(60%1+1) EMOM

B. Stone loading – build to a heavy stone load to high platform (15min)

C. Deadlift – build to a heavy set of 4

D. Complete for time;

15-12-9

– Bar MU’s

– 100/165# Shoulder to overhead

– DU’s (150,120,90)

WED  November 18/15

DANKO JONES – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

A. Clean and push jerk

– 7 @ 65%

– 7 @ 70%

– 7 @ 75%

**Complete reps as fast as possible all in singles. Think of this as 3 cluster sets that you choose rest on.

B. HSPU’s 10×2 @ challenging load (elevated, bands, whatever it takes to push the “strength” of the HSPU.

C. OHS 4×10 – build to heavy not maximal

>>> In Class

A. Press + push press 4×4+4

B. “short and sweet”

AMRAP in 23 min of;

– Box jumps 20/24”

– DB push press 30/45#

– Ring rows

– Front rack walking lunges 65/95#

2-4-6-8-10-12……

>>>After class

A. Ab wheel roll-outs 4x 8-12

Level 1 – Health

A. Press + push press 4×4+4

B. “short and sweet”

AMRAP in 23 min of;

– Box jumps 18/20””

– DB push press 20/35#

– Ring rows

– Front rack walking lunges @ empty bar

2-4-6-8-10-12……

>>>After class

A. Ab wheel roll-outs 4x 8-12

Elements

A. Press + push press 4×4+4

B. “short and sweet”

AMRAP in 23 min of;

– Box jumps 12/18””

– DB push press @ moderate load

– Ring rows

– Walking lunges

2-4-6-8-10-12……

L2T – Level 2

A. Clean and push jerk

– 7 @ 65%

– 7 @ 70%

– 7 @ 75%

**Complete reps as fast as possible all in singles. Think of this as 3 cluster sets that you choose rest on.

B. HSPU’s 10×2 @ challenging load (elevated, bands, whatever it takes to push the “strength” of the HSPU.

C. OHS 4×10 – build to heavy not maximal

THURS  November 19/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

– Rest Day

Level 1 – Health & Elements

A. High hang vertical torso snatch 3×5 – stick or bar

B. High hang snatch 2×5 – bar

C. Hang snatch + low hang snatch – build to heavy 1+1 in 10min

D. Complete 8 rounds for time;

– 8 95/135# deadlift

– 8 push-ups

T2W – Level 3

You will take a rest day tomorrow

A. HS walking practice – 10-15min

B. Snatch – 3,3,3,2,2,2 – build to heavy set

C. Clean sumo grip deadlift 10(60%x3) – EMOM

D. Press – build to heavy 4 in 14 minutes

E. Complete every 5 min in partners;

– 7 power clean @ 95/135#

– 7 burpees over bar

– 7 gym length sprints

FRI November 20/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

A. Snatch – 3,3,3,2,2,2 – build to heavy set

B. Clean sumo grip deadlift 10(60%x3) – EMOM

>>> In Class

A. Press – build to heavy 4 in 14 minutes

B. “Portugal”

Complete every 5min;

– 8 DB cleans (heavy)

– 8 burpees

– 8 gym length sprints

>>>After class

A. Hanging knee raises 4×10-15 (controlled tempo)

Level 1 – Health & Elements

A. Press – build to heavy 4 in 14 minutes

B. “Portugal”

Complete every 5min;

– 8 DB cleans (heavy)

– 8 burpees

– 8 gym length sprints

SAT  November 21/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

A. Power clean + clean + jerk 8(62.5%x1+1+1) – Q90sec (every 90sec)

B. Strict MU’s or banded strict MU’s – AMRAP in 8min

C. Tire flip 4×8 – moderate load – focus on speed and unbroken reps

>>>In class

A. Back squat – build to a heavy set of 4

B. “Par 3”

AMRAP in 13 min of;

– 12 T2B

– 12 push-ups

– 48 DU’s

Level 1 – Health & Elements

A. Back squat – build to a heavy set of 4

B. “Par 3”

AMRAP in 13 min of;

– 12 T2B or hanging knee raises

– 12 push-ups

– 48 DU’s or skip ropes

SUN  November 22/15

Danko Jones – Cycle 01

WOD –

Level 2+3 – Fitness & Sport

A. HSPU’s (EDT) – AMRAP unbroken sets of 8 kipping HSPU’s in 10min

**record number of sets and reps as we will do this for 5 weeks in a row and look for progress from week to week.

B. AMRAP in 3 min of;

– 75/105# power snatches

C. >>>In class

A. “HIITDEAD”

Complete every 5 min;

– 8 deadlift @ heavy load

– 200m Row max effort

6 rounds

>>>After class

A. Weighted front planks 4x30sec

Level 1 – Health & Elements

A. “HIITDEAD”

Complete every 5 min;

– 8 deadlift @ heavy load

– 200m Row max effort

6 rounds