MON January 20/13
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A1. Back squats – work to max effort triple in 25 minutes
A2. Pull-ups 2-4 strict (loaded or banded) + 6-8 kipping
B. Sprints – max effort two gym lengths – Every 90sec x 10 rounds
Record – back squat loads.
WOD Guidance
a. work to max triple and try to beat last weeks numbers by a small margin in the back squat. Pull-ups simply add a lighter band or a heavier DB to the strict portion, you may even add an extra rep if band changes are not an option.
b. max effort all out sprints. Pleas watch the turn arounds, but these are meant to be quick and greasy. If done fast enough and hard enough the rest is not enough, so accumulated lactate will occur and those legs will burn.
SEMINAR – at 6:3-pm reminder that if you missed the last clean and jerk seminar tonight is the second go round. If you wish to do this twice, by all means do so. Again we will discuss mechanics while demonstrating the lifts and then you will have a chance to put the lecture to work in a practical lifting session.
TUES January 21/13
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. Farmers walk with handles – heavy. One gym width at a time – build loads across 20 minutes
B. AMRAP in 4 minutes
– 10 hand release push-ups
– 10 pull-ups
– 10 18/24”” box jumps
– 10 T2B
Rest 1 min – repeat
Record – farmers loads. Reps in b.
WOD Guidance
a. Build farmers up to heavy loads, but do not overload.
b. Hand release push-ups are not possible if scaling movement, so just do normal push-ups. I would love to get at least two rounds/4 minutes, so be sure to scale reps if it is necessary, but we should be fine.
WED January 22/14
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
REST DAY
A. Yoke walks – 2 gym width – build to heavy load, but not maximal in 20 minutes
B. 12 lateral box jumps burpees 18/24” – Every 3 minutes x 5 rounds
Record – yoke loads
WOD Guidance
a. keep increasing the yoke loads to find a heavy load – not maximal. Rest appropriately.
b. as fast as possible each round – no extension needed, but get the chest down to the floor each rep.
SEMINAR – a very well attended seminar last time – the back squat will be discussed in depth today at 7:00pm.
THURS January 23/14
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. CIC WOD #1 – Max 3RM back squat
– 25 minutes and work to a max 3 rep back squat (use loads from Monday)
B. Row HIIT intervals;
– 45 sec max effort row sprint – Rest 3min 15sec x 4 rounds
Record – back squat loads and best and worst row in meters
WOD Guidance
a. Work to max effort in 25 minutes for a 3RM squat. Reminder for those competing on the weekend – what you get as a absolute 3RM may or may not be what you want to choose for the CIC as you need to consider missed lifts and fatigue as part of the equation. Choose conservatively and your combined scores will be best.
b. These need to be max effort or they do not work – beast mode people.
SEMINAR – @ 7:00pm tonight we will be discussing the Handstand push-up and its application for CrossFit. WE will cover all the requisites and the teaching progressions you need to know.
FRI January 24/14
WARM-UP -4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. CIC Wod #2 – team workout
In a group of 4 complete the following
– 5 ground to overhead
– 10 pull-ups
16 rounds rotating through members in order (4 rounds each)
Then complete 50DU’s or 50 singles each to finish (one at a time)
Record – time
WOD Guidance
a. This workout is from the Cast Iron Classic (Feb 01, 2014) – work in groups of 4. If the class is small or not even, then complete the 5+10 every 2 minutes x 4 rounds and finish with 50 DU’s or singles. The key to this is fast transitions. Ground to overhead can be clean + push press, clean and jerk, snatches – whatever you like, but you must finish in a proper position. The pull-ups can not be scaled with bands, but to ring rows instead with feet in front of the metal plate on the floor – coaches will explain.
SAT January 25/14
Gym closed for the Saskatchewan Powerlifting Synergy Strength meet – come watch your friends lift. SOld out event and it will be the best event of the year in Powerlifting with 42 registered participants (even a waiting list). Fun times to be had at Synergy today.
SUN January 26/14
BRING A FRIEND DAY
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. Tire Flips in groups of 4-6 rotate through completing 4-5 tire flips each in 20 minutes
B. Conga line – complete 45sec of work at every station before moving on to the next;
– Box jumps
– DB Push press @ moderate load
– KTE or knee-ups
– Ring rows
Rest 90sec repeat.
Record – …..
WOD Guidance
a. Tire flips – rotate through groups, feel free to spot if put in a group with a tire that is a bit to heavy, help each other out.
b. Quick conga line (time oriented) – follow each other trough, everyone starts at the same station.
FOR TEAMS IN THE CIC – if your schedules do not match to train together this week or next, by all means feel free to come in on Sunday and use the SPORT area to test some of the workouts for the Classic – consider it open gym time to test ONLY the CIC wod’s with your teams.
