Archive for August, 2016

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Kids Program Signup

August 31, 2016

Recall that our Fall Kids Program is just under 2 weeks away, and we’ve taken the significant step of expanding the age range available.  Signup in the comments section or at the gym.  $125 for members children, second sibling is $100.  Please note, this program is open to Non-members as well at $150.

Both 6 week programs will meet 2x/week at 4pm.  Athletic Development (taught by Whitney) is ages 10-17 and will meet Monday and Wednesday.  Alignment, Posture, Technique and Conditioning are prioritized. Expect a progression in movement demand from one class to the next. Start date is Monday Sept 12.

Some of you have met new member Amy Lane as she wrecks the wods and lifts usually at 6 am.  Amy has extensive children’s coaching experience, most recently at CrossFit South Wake.  She is running our Foundations of Fitness, ages 7 to 9 and will meet Tuesday and Thursday.  Here, while posture and technique are still emphasized, the intensity is dialed down a bit and there’s a little more room for games and fun.  First Day is Tuesday the 13th.

Feedback on Summer Kids Camp was very positive so don’t miss out on this these sessions.  The wont return until 2017.

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WOD’s for the week 8-29 to 9-2-16

August 29, 2016

Strength/Open Prep  this is your deload week.  Exercises change somewhat, and there is a marked reduction in intensity.  I’ve given you a suggested conditioning piece that won’t interfere with your recovery and strength.  Resist the temptation to do MORE volume.  We are laying your foundation….

Be advised that your Dec, Jan and Feb are going to be quite challenging.

Monday

Squat x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)

Single Leg KB Squat x 8-10 x 3 (tempo controlled at 3-2-x-1)

Back Ext x 10-15 x 2

Hanging Leg Raise x 10-15 x 3

Conditioning-  At 0:00  Complete 3 rounds for time of 20 thrusters 75/55, 10 Toes To Bar.  At 7:00 complete 3 rounds for time of 15 thrusters @ 95/65, 10 Toes To Bar.

Tuesday

Bench x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)

Pull Up x 8-10 x 2

Reverse DB Flies x 10-12 x 2

Conditioning-  10 Minute AMRAP  10 Airdyne Calories, 10 Burpees.

 

Thursday

Hang Power Clean x 50-55% x 2 x 6

Banded Hamstring Curl x 10-15 x 2 (tempo controlled at 3-2-x-1)

GHD Sit Up x 10-15 x 2

Conditioning-  Odd Minute-  Max Rep Heavyrope for 30 seconds.  Even Minute Max rep Wallballs for 30 seconds.  12 minute total.

 

Friday

Deadlift x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)

Eccentric Isometric Goblet Squat x 10 x 3 (5 sec eccentric, 3 sec isometric, explosive concentric) .

Bent Over Row x 8-10 x 2

Plank x 1 min x 3 (1min rest between)

Conditioning-  30 Box Jumps/Step Ups 24/20, Row 250, 20 KB swings, Row 250, 30 Box Jumps/Step Ups.

CROSSFIT

Monday- Sprint

At 0:00 3 Rounds for time- 20 Thrusters @ 75/55, 10 Toes To Bar.

At 7:00 3 Rounds For time- 15 Thrusters @ 95/65, 10 Toes To Bar

At 14:00 3 Rounds For time- 10 Thrusters at 115/75, 10 Toes To Bar.

Tuesday- Teams and Twosomes

In teams of 2 or 3

A) 7 Minutes Max Hang Power Snatch @ 95/65.  Partners MUST switch on every drop.  Athletes can hold the bar at the hang or overhead at no penalty, but no stacking in the hip, back rack or setting the bar down without changing partners. Score is total reps.

rest 3

B) 7 minutes Max Length Sled Push @ +90/+45. Partners can switch as often as they like.

rest 3

C) 7 minutes Row for max calories.  Switch as often as you like.

Wednesday- Weightlifting

Shoulder Press 10-8-6-4-2

Deadlifts from a 3″ block (deficit)

Accessory TBD.

Thursday- Olympic Focus

A) Clean Drills 12 minutes.  Video will post later in the week.  Please take the time (typically 2 minutes) to watch them when that happens.

B) Find a heavy single in the Clean.

C) 30 Squat Cleans for time @ 75 % of B.  If your efforts at a heavy single were legit, and you push hard here, this should be very tough.

Friday- Long Duration

3 Rounds for time

40  KB Swings 24/16

30 Wallballs 20/14

20 Pullups

10 Burpee Box Jumps 24/20

 

 

 

 

 

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WOD for Friday 8-26-16. Weekend Schedule. Note: Yoga is Sunday

August 26, 2016

Saturday Open Gym 10-12 noon.

Sunday Yoga 8:45 to 10 am.  Open Gym 10-12 noon.

Open Prep/Strength

Shoulder Press x Heavy Triple

Push Press x 3 x 3

Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

DB Front Raise x 6-8 + DB Lateral Raise x 6-8 x 3

CrossFit

Long duration

“The Lumberjack 20”

20 Deads @ 275/185

20 KB Swings @ 70/53

20 OHS @ 115/80

20 Burpees

20 C2Bar pullups

20 Box Jumps 24/20

20 DB Squat Cleans @40/30 or Barbell Squat Cleans @ 95/65.

Run 400 m after every set.

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WOD for Thursday 8-25-16. Olympic Lifting at 7pm

August 25, 2016

Open Prep/Strength

Squat x 80% x 8 x 2

Overhead Walking Lunge x 8-10 each leg x 3

RDL x 6 x 3

Hanging Leg Raise x 15-20 x 3

CrossFit

Olympic Lifting

A) Drill/Technique. 10 minutes.   1) 5 Minutes on the Jerk Drive for technique.  No score.  Work as light as necessary (down to a pvc pipe) to insure a rigid spine and full extension of the ankle, knee and hip. 45 second Video HERE. 2) 5 minutes on the Jerk Drop for technique. Work as light as necessary (down to a pvc pipe) to insure fast feet and a locked arm at the catch.     30 Second video HERE.

B) Heavy Test.  10 minutes.   From the rack, find a Heavy Single in the Push Jerk.   Not quite PR intensity.  For today, don’t advance your weight if you catch with a bent elbow and muscle it out.

C) Work capacity.  12 minutes.  1 Round of CINDY, 1 Jerk @ RXD is 155/105.  Athletes should work with a weight that allows them to get 3 unbroken reps with good technique.  This bar comes off the floor,  so athletes must be able to clean to the shoulders.

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WODS for the week. 8-22-16 to 8-26-16

August 22, 2016

Open Prep/Strength

Monday

Deadlift x 85% x 3 x 3

Hang Power Clean x 5 x 3

RDL x 6-8 x 3

Back Ext x 10-15 x 3

Farmers Hold x 60 sec x 3

Tuesday

Chin Up x Heavy Triple

Power Jerk x 5 x 3

Weighted Dip x 8-10 x 3

DB Curl x 6-8 + Tricep Ext x 6-8 x 3

Thursday

Squat x 80% x 8 x 2

Overhead Walking Lunge x 8-10 each leg x 3

RDL x 6 x 3

Hanging Leg Raise x 15-20 x 3

Friday

Shoulder Press x Heavy Triple

Push Press x 3 x 3

Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

DB Front Raise x 6-8 + DB Lateral Raise x 6-8 x 3

CrossFit

Monday- Short duration

Amrap in 5.  5 Power Cleans, 5 Thrusters @ 95/65

Rest 5 minutes

Amrap in 6.  6 Push Press (no jerks), 6 Front OR Back Squat @ 95/65.  Front squat saves you a teeny bit of time, backsquat is clearly easier.  In a bit of an unusual twist, this WOD is athlete’s choice.  You can switch in and out between Back and Front Squats as often as you like.

Rest 5 Minutes

Amrap in 7.  7 Over the bar Burpees (does not have to be bar facing), 7 hang Power Snatches at 75/55.

Tuesday- Partners/Teams

“TWO FACE”

For time, First Teammate

Row 500/400, then 12-9-6 Deadlift 225/155, Handstand Pushup.

Next Teammate

12-9-6 Squat Clean 135/95, Bar Dips, Row 500/400

Rest 5 minutes. Reverse Roles.

Wednesday- Weightlifting.

Bench press 4×10.  Optimal width.

Chinese Row w/ dumbells or KBs 4×10

Accessory TBD.

Thursday- Olympic

A- Jerk Drills

B- 12 Minutes-  Find a heavy Single on the Split Jerk.

C- 12 minutes for reps

1 round of Cindy, 1 Split Jerk at 155/105.  1 Round of Cindy, 2 Split Jerks, 1 Rd Cindy, 3 Split jerks etc.

Friday- Long duration

The Lumberjack 20

20 Deads @ 275/185

20 KB Swings @ 70/53

20 OHS @ 115/80

20 Burpees

20 C2Bar pullups

20 Box Jumps 24/20

20 DB Squat Cleans @40/30 or Barbell Squat Cleans @ 95/65.

Run 400 m after every set.

 

 

 

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Open gym is on from 10-12 noon.

August 21, 2016

Do your own thing.  The world is yours!

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WOD for Friday 8-19-16. Fall Kids Program details.

August 19, 2016

We are excited to announce our very first CrossFit kids class!! This 6 week program will begin on September 12 and meet on Mondays and Wednesday’s from 4-5 pm.

Compared to our recent summer kids camp this program will focus more on athletic development and will spend more time on the Olympic Lifts and higher level gymnastics skills, less time on games.  So please be advised, the maturity level is commensurately higher and the minimum age is older.

Crossfit kids is open to children ages 10 and up. Cost is $125 for members, Second sibling $100. For the first time we’ll open enrollment to children of non-members at $150.

WOD for CrossFit is

Friday- Long Duration

800 M run then

5-4-3-2-1 Muscleups (15,12,9,6,3 Pullups),  30 Double Unders every round (90 singles)

5-4-3-2-1 Squat Cleans 185/115, 20 Double Unders every round (60 singles)

5-4-3-2-1 Split Jerks 185/115, 10 Double Unders every round (30 singles)

Open prep

Week 3 Day 4

Push Press x 5 x 3 (rest 3 mins.  AHAP)

Incline Bench x 8-10 x 3

Upright Rows x 12-15 x 3

Banded Hamstring Curls x 15-20 x 3.  Video HERE.