Thursday June 25, 2015

As of today we will no longer be using this website. For all posts go to cristiniprogramming.com 

Wednesday June 24, 2015

A) front squat 5 x 4 tempo 3001

B) snatch grip RDL 

6x2 10lbs heavier per set from last week. 

Slow reps

C) 15min Emom 

Min 1 10 Kettlebell swings + 5 strict hspu

Min 2 15 lateral box jump over 24/20

Min 3 40 dubs 

Accessory work 

D) 5x5 GHD sit ups (3011)

E) L sit on parallettes 10 sec Emom for 10 mins 

Tuesday June 23, 2015

A) 15mins to find a 1RM clean and Jerk 

B) barbell cycling 

DT 

5 rounds 

12 deadlifts 

9 hang power clean

6 shoulder to overhead 

All at 155/105lbs

Rest 2 mins between rounds 

This means every round should be unbroken. Focus on smooth and fast transitions between lifts. 

Post each round score individually. 

C) 3 rounds for time 

15 strict dips 

15 strict chest to bars 

Accessory work

D) 5 sets of 

2 snatch balance with no dip + 2 behind the neck push press 

Monday June 22, 2014

A) Backsquat 

5 sets of 4 reps tempo 3001

*stick to the tempo

B) 15 mins to find a 1 RM snatch 

C) 10 min Emom 

1 snatch pull at 120-125% of today's max snatch 

D) 5 rounds 

Row/airdyne 20 cals 

6 muscle ups 

6 power snatch 155/105lbs 

Rest 3 mins between rounds 

Accessory work 

E1) bent over row 4x8 pronated grip 2120

E2)4x  L sit 20sec hang from pullup bar 

Saturday June 20, 2015

"Kinney"

Run 1600 meters

15 Muscle-Ups

15 Deadlifts (275/180)

Run 1200 meters

10 Muscle-Ups

10 Deadlifts (275 lbs/180)

Run 800 meters

5 Muscle-Ups

5 Deadlifts (275/180)

Friday June 19, 2015

A) granite Games qualifier wod 1

10min Amrap 

5 hang squat clean 155/105lbs

7 bar facing burpees 

*hold on to that bar as Long as possible. The burpees are going to slow down no matter what. So do your best to hold on for all 5 cleans. Don't pace out the burpees. Go as fast as you can. Again, they will get slow but don't intentionally go slow on them. Attack them!!

B)  overhead squat 5x1 2201

C) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% 

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70% 

Sets 4-9 3 reps @ 85-90% 

Set 10 – 10 reps @ 55-65% 

Rest 90 seconds to 2 minutes between sets. 

This is the last week of the volume pressing. Hang in there.

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 17, 2015

For the granite games sign up, sign up under the Reebok North community. 

A) front squat 5 x 5 tempo 3001

B) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

C) Pushpress 

5x2

D) For time 

5-4-3-2-1 

Rope climb 

10-8-6-4-2

Kipping handstand push-up 4inch defecit 

Accessory work 

E) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 16, 2015

A) 5x 3 position clean + 1 jerk after the 3 cleans 

(Below knee, above knee, high hang)

Heavier then last week 

B)  barbell cycling 

Squat clean to overhead 

8 @ 135/95lbs

6 @ 155/105

4 @ 185/115

2 @ 205/125

2 @ 225/ 150

Rest 2 mins between rounds 

C) run 800m

50 burpees 

Run 400m 

25 burpees 

Run 200m 

10 burpees 

Accessory work 

D) snatch grip Behind the neck press 5x5 

E) Snatch balance with NO DIP 

Monday June 15, 2015

The Granite Games Qualifier starts this week. The first wod is announce on wedneday. We will be programming them into the week. We will Create a community for everyone to sign up under this week. So SIGN UP!!! 

A) Backsquat 

5 sets of 5 reps tempo 3001

*stick to the tempo 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

Heavier then last week 

C) Snatch pull

10 min Emom 1 rep @110-115% of 1RM focus on positions. Not just standing the bar up. 

D) 6 rounds 

15 cal airdyne 

10 burpees over bar 

5 hang power snatch 135/95lbs (focus on quick barbell cycling) 

Rest 2mins between rounds 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday June 13, 2015

A) squat clean to thruster 1 rep Emom 

Add 5lbs each minute 

Start at 155/105lbs

B) 21-15-9

Kettlebell swing 32/24kg

Cal airdyne 

C) 3 rounds for time 

10 GHD sit-ups 

16 overhead lunges 135/95lbs

20 double unders 

Friday June 12, 2015

A) overhead squat 5x2 2201

B) Week 3 

 Close Grip Bench Press 8x3

(complete all sets with between 80-90% of your 1-RM) 

Rest 90-120 seconds 

Then . . . One set of: Close Grip Bench Press x 10 reps @ 65-70% of 1-RM

C) For time:

Row 2000 meters

20 Snatches 135/95lbs

60 Pull-Ups

20 Snatches

Row 2000 meters

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 10, 2015

A) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

B) Pushpress 

5x3

C) 

2 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row 

Rest 3 mins 

4 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Rest 3 mins

6 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Rest 3 mins 

For time 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Record as 

C1 reps, C2 reps , C3 reps, C4 time

Accessory work 

D) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 9, 2015

A) 5x 3 position clean + 1 jerk after all 3 cleans. 

(Below knee, above knee, high hang)

Heavier then last week 

B) barbell cycling 

Power clean and jerk 

10 @ 135/95lbs

8 @ 155/105

6 @ 185/115

4 @ 205/125

2 @ 225/ 150

Rest 2 mins between rounds 

C) for time 

5 muscle ups

10 strict handstand push-ups 

15 cal airdyne (run 200m) 

20 double unders 

25 wallballs 30/20

20 double unders 

15 cal airdyne (run 200m)

10 strict hspu

5 muscle ups

GOAL everything unbroken and sprint pace. High intensity. 

Accessory work 

D) snatch grip Behind the neck press 5x5 

E) Snatch balance with NO DIP 

Monday June 8, 2015

A) Front rack Lunge 5x5 

5-10lbs heavier then last week 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

Heavier then last week 

C) Snatch pull

10 min Emom 1 rep @105% of 1RM focus on positions. Not just standing the bar up. 

D) 8 rounds 

5 snatch 135/95lbs 

6 burpees over bar 

7 chest to bar pull-ups 

Rest 1:30 between rounds 

Record and post all indivial round times. The idea is speed and consistency. Not 1 round in 48 seconds and the rest at 2 mins 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday June 6, 2015

16 min cap

40 burpees

30 front squats 95/65lbs

30 burpees 

30 front squats 135/95lba

20 burpees 

30 front squats 185/125lbs

10 burpees 

Max reps front squats at 205/135lbs 

Friday June 5, 2015

A) 5x3 Overhead Squat 2201 Heavier than last week

B) Close Grip Bench Press 

* Set 1 – 5 reps @ 50% 

* Set 2 – 5 reps @ 60% 

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90% 

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90% 

* Set 8 – 10 reps @ 55-65% 

Rest 2 minutes between sets. Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C)10 min Amrap 

100 Pull-ups 

Every break 30 double unders everytime you drop off the

Bar 

Remaining time max muscle ups

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 3, 2015

A) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

B) Pushpress 

5x5

C) Amanda 

9-7-5

Muscle ups 

Squat snatch 135/95lbs 

Accessory work 

D) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 2, 2015

A) 5x 3 position clean + 1 jerk after all 3 cleans. 

(Below knee, above knee, high hang)

B) barbell Cycling  

7 squat clean tap and go 135/95lbs

Rest 3 mins

6 squat clean tap and go 155/105

Res 3 mins

5 @ 185/125

Rest 3 mins 

4 @ 205/135

C) 21 min Emom Alternating 

Run 200m 

10-20ft handstand walk 

30 double unders + 6 burpees no jump at the top 

Accessory work 

D) Behind the neck press 

5x5 

E) Crossover symmetry Scap Jacked 

Monday June 1, 2015

A) Front rack Lunge 5x5 

5-10lbs heavier then last week 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

C) Snatch pull

10 min Emom 1 rep @100% of 1RM focus on positions. Not just standing the bar up. 

D) 7 rounds 

6 strict hspu 

8 wallball 

10 power snatch 95/65lbs 

Rest 1:30 between rounds 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday May 30, 2015

A) 10 min Emom

1 power clean + jerk 205/135lbs

8 wallballs 

Not alternating 

B) 10 min Emom

4 power snatch 135/95lbs

4 thrusters 135/95lbs

Alternating 

C) 10 min Emom 

10 kb swing 55/35 lbs

Cannot drop bell during rest. Aka hold on for 10mins

Dropped bell = 5 burpees

Friday May 29, 2015

A) 5x3 Overhead Squat 3301 Heavier than last week

B) New bench cycle

Week 1

Close-Grip Bench Press *

Set 1 – 5 reps @ 50% * 

Set 2 – 5 reps @ 60% *

Set 3 – 5 reps @ 70% * 

Set 4 – 3 reps @ 85-90% * 

Set 5 – 3 reps @ 85-90% * 

Set 6 – 3 reps @ 85-90% * 

Set 7 – 10 reps @ 55-65%

C) 5 rounds 

5 toe to bar + 5 pull-ups + 5 chest to bars (Unbroken)

30 double unders 

20 cal row 

Rest 1:1

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps 

Wednesday May 27, 2015

A) Romanian Deadlifts Snatch Grip 5x 3 Reps Go Heavy and slow 

B) starting at 95/65lbs EMOM add 10/5lbs 

start with Strict Press then continue with Push Press then Push Jerk when the weight can no longer be lifted

C) optional Class Wod

D) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight 

Tuesday May 26, 2015

A) 20 mins to max clean and jerk. 

 

B) High hang power cleans rest 90 sec between sets

B1)10@135/95

B2) 10@ 155/105

B3) 10@175/115

B4) 10@185/125

Focus in speed and efficiency. 

On the lighter weights try to be as upright as possible. Focus on bouncing the bar from the high hang position. You will need to bend yours knees more and your hips less. Watch this video https://instagram.com/p/2l6Kg7svOy/

As the weights get heavier, adjust your hang position as needed. Goal is all sets UB and fast. 

RECORD ALL TIMES INDIVIDUALLY (B1/B2/B3/B4)

C) 5 rounds 

400m run 

21 chest to bar pull-ups 

Rest 3 mins between rounds 

Monday May 25, 2015

A)5x5 heavy front rack lunge

B) 10 min Build to a heavy snatch 

C) 10min EMOM snatch 1 rep 80-90% of today's 1RM

D) EMOM 15mins 

5-7 M-UPS

12 KBS 32/24KG

20 Sec  free standing Handstand Hold

Saturday may 23, 2015

A) spend 20 mins working on a weakness. 

B) Regionals Even 2 “Tommy V” For time: 

21 Thrusters (115/85 lbs) 

12 Rope Climbs (15′) 

15 Thrusters 

9 Rope Climbs 

9 Thrusters

 6 Rope Climbs

Friday May 21, 2015

A) 5x3 Overhead Squat 3301 Heavier than last week

B) Strict Press 

3@75% 

3@85% 

3 or more @95% 

1@102% 1RM

C) Regionals Event 6 

Five rounds for time of: 

Row 25 Calories 

16 Chest-to-Bar Pull-Ups 

9 Strict Deficit Handstand Push-Ups (4.5″/2.5")

Wedneday May 19, 2015

A) Pausing Clean and Jerk 5x 1 Pause below Knee + 1 Pause above knee, then clean and jerk it + 1 Clean and Jerk No tap and go

B) Squat Clean T&G for times, think of rhythm and speed under the bar. Try to make all reps look the exact same.

 rest 2min Between sets 

5 reps 245/170 

225/155 

205/140 

185/125

C) Romanian Deadlifts Snatch Grip 65% x 5 reps

 75% X 5 rep

85% x 5 (or more reps on the last set)

D) 10min EMOM Row 15cal/12cal try to develop consistency and a consistent pace for all sets

Tuesday May 19, 2015

A)  5x 1 pause snatch (pause below the knee for 2 sec, pause above the knee for 2 sec, then snatch) + 1 snatch No pauses *Not touch and go reps 

B) A dear friend to the Canada east CrossFit Communiry Jen Young is gone from our world but will remain in our hearts forever. On Tuesday May 19th we ask that you do this workout in her memory:

We will be doing the JY Pi WOD in Jens memory on Tuesday this week: The rep scheme is because Jen is a self proclaimed "math nerd" and PI is her favorite number- "3.14" . The variety of movements is to represent the hard work and effort that Jen puts into all of her skills and her attention to form on everything she does. There is a total of 3 rounds, representing the 3 of Pi, and the 141 double unders represents the .141 (71 +70)/

JY-Pi: 3.14 "LOVE THE SNATCH- FIGHTING CERVICAL CANCER ONE SNATCH AT A TIME"

71 Double Unders

Then 2 rounds of:

3 Power Snatch (135/95#)

14 Box jumps

3 Full Snatch (135/95#)

14 Toes to bar

3 Overhead squats (135/95#)

14 Burpees

Then 1 round of

3 Chest to bar pull ups

14 Power cleans 85/135

3 Hand stand push ups

14 Full cleans

3 Pistols per leg

14 Shoulder to Overhead

Then 70 Double unders

Friday May 15, 2015

Good luck to Cristini Programming Athlete Alex Tosun who is competing at the 2015 Canadian Senior Nationals of Weightlifting in Mississauga today.
http://www.onweightlifting.ca/#!upcomingevents/ctqv
The event is also being streamed Live on Flo Elite. Alex Lifts at 6:30pm tonight.
https://www.floelite.com/premiumvideos/signup?utm_campaign=CandianWeightliftingchampionships&utm_medium=Referral&utm_source=Provincial

A) 5x3 Overhead Squat 3301

B) strict press 

5@65% 

5@75% 

5@85% 

5@90% 

C) 10 rounds 

5 overhead squats 155/105lbs

7 strict chest to bar pull-ups 

Accessory work 

5 rounds alternating 

D1) Ring Dip 10 reps (2111) 

D2) Ring row 10 reps (2112) feet on a box

Wednesay May 13, 2015

We are going to be introducing some barbell cycling programs. The idea of this is for you to learn how to work with certain weights for speed and efficiency. This cycling will help in the future for Wods. You will know exactly how to rep out a certain weight and have a game plan instead of hoping for the best. 

A) Deadlift 

5 reps at 85%
3 reps at 90-95% 
1 rep at 100+ x3 attempts 

B) High hang power cleans rest 90 sec between sets

B1)10@135/95

B2) 8@ 155/105

B3) 6@175/115

B4) 4@185/125

On the lighter weights try to be as upright as possible. Focus on bouncing the bar from the high hang position. You will need to bend yours knees more and your hips less. Watch this video https://instagram.com/p/2l6Kg7svOy/

As the weights get heavier, adjust your hang position as needed. Goal is all sets UB and fast. 

RECORD ALL TIMES INDIVIDUALLY (B1/B2/B3/B4)

Rest 10 min

C)  18min EMOM Alternating

4-8 Strict HSPU Kipp ing 6"/4"

5 M-ups

Accessory Work 

D) GHD hamstring extension 4x8 (2010)

E) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight 

If you did the Regionals Wod with the 100GHD sit ups skip E

Tuesday may 12, 2015

A)  Pausing Clean and Jerk 5x 1 Pause below Knee + 1 Pause above knee, then clean and jerk it + 1 Clean and Jerk

No tap and go 

B) Every 15-20 seconds, for a total of 20 total repetitions:

15′ Rope Climb x 1 ascent

C) Five sets of:

Row 20 Calories

25 Power Snatches (75 lbs)

Rest 3 minutes

*Goal is to keep both movements sub 60 seconds

Accessory Work 

D) Behind The neck strict press 5x5 5-10lbs heavier then last week 

E) 3 x max rep Unbroken strict HSPU

Beat your reps from last week 

Monday May 11, 2015

A) 5x10 Front rack walking lunges

B) 5x 1 pause snatch (pause below the knee for 2 sec, pause above the knee for 2 sec, then snatch) + 1 snatch No pauses *Not touch and go reps 

Work up to a tough set 

D) Row or Airdyne 20mins 

30 on 30 off 

Accessory work 

E) Pendlay Row 

5x 5-6 reps 

Saturday may 9, 2015

EVENT 3

For time:

1-mile run

50 overhead squats (135 / 95 lb.)

100 GHD sit-ups

150 double-unders

50 sumo deadlift high pulls (135 / 95 lb.)

100 box jump overs (24 / 18 in.)

Friday May 8, 2015

A) front squat 1rm

B) front squat 3x1 @90% of A 

C) strict press 

5@60% 

5@70% 

5@80% 

5@85% 

D) 10-9-8----1

Strict Hspu

Toes toe bar 

Box jump over 24/20

Accessory work 

5 rounds alternating 

E1) Ring Dip 8 reps (2111) 

E2) Ring row 8 reps (2112) feet on a box 

Wednesday May 6, 2015

A)  5 mins to find a Heavy Squat Clean to Thruster

B)  Deadlift 
5 reps at 80%
3 reps at 90% 
1 rep of more at 95%

C) "Nicole"
20 min amrap
400m run
Max rep pullups (strict)
Accessory Work
D) GHD hamstring extension 4x8
E) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight 

Tuesday May 5, 2015

a) Pausing Clean and Jerk
5x 1 Pause below Knee + 1 Pause above knee, then clean and jerk it + 1 Clean and Jerk

b) Tommy V
For time:
21 thrusters 115/75lbs
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

Accessory Work

C) Behind The neck strict press 5x5

d) 3 x max rep Unbroken strict HSPU

Monday May 4, 2015

A) backsquat find a 1RM (videos mandatory!)

B) backsquat 3x1 @ 90% of A

C) snatch 

5x 1 pause snatch (pause below the knee for 2 sec, pause above the knee for 2 sec, then snatch) + 1 snatch No pauses 

Work up to a tough set 

D) prowler push 20mins 

30 on 30 off 

Men's weight 2 45lbs plates / women 1 plate 

Accessory work 

E) Pendlay Row 

5x 5-6 reps 

Saturday may 2, 2015

A) 20 min to find a heavy clean and jerk 

B) 2011 CF Regionals WOD 100's 100 Pullups 100 KBS 24/16lbs 100 Double Unders 100 OHS 95/65lbs

Friday may 1, 2015

A) front squat 2 rep max 

B) front squat 3x2 @90%of A

C) Strict Press 

5@75% 

3@85%

 1 or more @ 95%

D)30min EMOM alternating

 minute 1: 30 DU 5 CTB 

minute 2: 5 Strict HSPU 4" 

Minute 3: 200m Sprint

E) optional 

5x Ring row 8 reps Tempo 2112

5x GHD sit up 6 reps Tempo 5000

Wednesday April 29, 2015

A) For time

deadlift 315/225 for 30 reps in as few sets as possible. Every time you drop the bar 5 burpee over bar  

B)15min EMOM

8 Strict CTB

12 Pistols

15 Wall balls 30/20lbs

RIGHT IN To

C) 21-15-9

Butterfly Chest to Bar Pullups

Pistols

Wall Balls 

D) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight 

Tuesday April 29, 2015

A) 20 mins to build to a heavy Clean 

B) Wod

400m Run

15 HSPU 6"

400m Run 

20 HSPU 4"

400m Run

25 HSPU

Rest 5min.

C) 4 Rounds

75 Double unders

10 m HSW

Monday April 27, 2015

A) snatch 20 mins to find a 1 RM

B) backsquat 2 rep max 

C) 3x2 backsquat 90% of B

D) Run 400m x 8 rest 15 sec per round 

Saturday April 25, 2015

Friday April 24, 2015

A) front squat 3 rep max 

B) 3x3 front squat at 90% of A

C) Strict Press 

3@70% 

3@80%

 3 or more @90%

D)

30min EMOM

5 STRICT HSPU

10-12 Burpee box jump overs

1 legless rope climb

Wednesday April 22, 2015

A) Deadlifts 

5 reps x 75% 

3 reps x 85% 

1 (rep or more if you can ) x 95%

B) 5X5 Weighted Pullups and Dips

C) 3 Rounds 

20 HSPU 

30 Pullups 

40 KBS 32/24kg

Tuesday April 21, 2015

A) Warm up 

3 Rounds not for time 

12 Pistols 

2 Pullups + 2 CTB + 2 Bar Muscle ups

B) 5x 1 Hang squat Clean 2 inches from the floor + 1 hang Clean 2" below knee

C) Every minute, on the minute, for 20 minutes: 

Odd Minutes - Row/AIrdyne 20-25 Calories 

Even Minutes - 3 Strict Muscle-Ups + 8 Ring Dips

Monday April 20, 2015

A) backsquat 3 rep max 

B) backsquat 3x3 @ 90% of A 

C) 5x 1 Hang squat snatch 2 inches from the floor + 1 hang snatch above knee 5-10lbs heavier then last week

This is your last time with this complex. Go for glory! And videos. 

 D) 5x3 snatch pulls @ 10-20lbs above your 1RM snatch. *Use straps. Try heavier then last week. A key to a good snatch pull, at the top of the pull when you are extended on your tippy toes, you should be able to maintain balance on your toes for a split second. If you fall forward right away the. The bar wasn't close enough to your body. And if you fall back you leaned back to much at the top of your pull. 

E) death by EMOM

7 thursters 75/55

7 pull-ups 

7 burpees 

Not alternating. 

Go until you cannot maintain pace under a minute. If you don't make 3 rounds min. Take a 1 min rest and try again. 

(Aka do at least 6-10 rounds regardless if you can make it in the 1 min time) 

Current record for this of CP athletes is 11+ rounds. 

Saturday April 18, 2015

A) 15 min to build to a heavy split jerk. 

B) Barbra with the class 

Friday April 17, 2015

A) front squat 

Quickly find a 4 rep max 

B) 3x4 front squat @ 90% of A

C) Strict Press 5 @ 65% 5 @ 75% 5 or more at 85%

D) 40min Alternating AMRAP Choose a bodyweight/gymnastic movements than need work on . Focus on technique, and rythem while preforming these movements

Wednesday April 15, 2015

A) Deadlifts 

3 Reps at 70% 80% 90% or more reps on the last set

B1) 5X5 Weighted Pullups 

B2) 5x5 weighted Dips 

C) Run 400m 15 SOH 165/115lbs rest 2 mins 

Run 400m  15 SOH  135/95lbs

Rest 2 mins

Run 400m 15 SOH 95/65lbs

Tuesdays April 14, 2015

A) Warm up Every minute, on the minute, for 15 minutes: 

Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled) 

Minute 2 – 2 Strict Muscle-Ups + 4 Kipping Muscle-Ups 

Minute 3 – Legless Rope Climb x 1 

B) 5x 1 Hang squat Clean 2 inches from the floor + 1 hang Clean 2" below knee

C) Four sets for times: 

Row 500 meters 

21 Kettlebell Swings (32 kg) 

15 Box Jumps (30") 

9 Strict Handstand Push-Ups to 6" Deficit 

Rest 60 seconds

Monday April 13, 2015

Quite cherry picking! You know who you are. If you have limited time, work on what you need to improve most! 

A) Backsquat 

Quickly find a 4RM 

B) backsquat 

3x4 @90% of A. Rest 3-4 mins between sets 

C) 5x 1 Hang squat snatch 2 inches from the floor + 1 hang snatch above knee 5-10lbs heavier then last week 

D) 5x3 snatch pulls @ 10-20lbs above your 1RM snatch. 

*Use straps 

E1) 400m run

25 pull-ups 

Rest 3 mins 

E2)400m run 

25 toes to bar

Rest 3 mins 

E3) 400m run

10 muscle ups 

Saturday April 11, 2015

For time:

10 Front Squats (255lbs/145) (From Floor)

20 Bar Muscle-Ups

30 Box jumps (30/24)

40 Chest-to-Bar Pull-Ups

50 Calorie Row

40 Chest-to-Bar Pull-Ups

30 Box Jumps (30/24)

20 Bar Muscle-Ups

10 Front Squats 

Friday April 10, 2015

A) front squat Quickly find a 5RM (this should not take a Long time, have a number in mind and try to hit it, don't make more then 2 attempts at a heavy 5) B) backsquat 3x5 @90% of A. Rest mins between sets

B) 40 min EMOM (Alternating)

3-5 Muscle-ups 

50 Double Unders 

7 HSPU

12 Pistols (alternating)

Wednesday April 8, 2015

Want to get free months added to your monthly membership at CFM or RCFEW. Bring in a friend to join for a monthly membership and get a free month. Bring 5 friends, get 5 months! 

A) Deadlifts not touch and go

65% x 5 reps 

75% X 5 reps 

85% x 5 (or more reps on the last set)

B) 5X5 Weighted Pullups and Dips

C) 3x100cal Airdyne or Row Rest 5min between sets

Tuesday April 7, 2015

A) 5x 1 Hang squat Clean 2 inches from the floor + 1 hang Clean 2" below knee

B) Three sets for times of:

4 Power Snatch 155/105lbs

8 Overhead Squat 155/105lbs 

12 6" Deficit Handstand Push-Ups

Rest 2 minutes between rounds 

C) Every minute, on the minute, for 16 minutes:

Even Minutes - 10 Thrusters (135lb.) 

Odd Minutes - 30 Double Unders + 4 Muscle-Ups

Monday April 6, 2015

The next few weeks will be a different style or programming since the Open is over. 

You will find Stength, skills and conditioning split up more into seperate parts. The idea behind this is to build strength, increase skill and increase cardio with each training aspect fousing on just that specific part. 

You will also find more accessory work. If you have specific Stength issues, you Should add in some strength accessory work of you own in your daily training. 

Do NOT cherry pick the training. It's really easy and fun to always pick the lifting parts. But if you want to improve you ability to do CrossFit, you have to improve your cardio. The open was a various intense test of many things, but cardio is heavily favoured. This is also a time to work on the reasons why you may suck as certain strength movements. Aka bad mobility. You can increase Stength in certain lifts without getting stronger, but by simply imporving mobility and flexibility. Aka overheadsquats/snatches. 

Please keep up with the posting. Post your weights used, not just "DONE". 

If you have not already, get signed up for the CFM RCFEW members comp. This will be your next test of your CrossFit abilities. Since we have more people on a competitive level this year, we want to make the RX'D divisions more well rounded in terms of difficulty. 

A) backsquat 

Quickly find a 5RM (this should not take a Long time, have a number in mind and try to hit it, don't make more then 2 attempts at a heavy 5) 

B) backsquat 

3x5 @90% of A. Rest 3-4 mins between sets 

C) 5x 1 Hang squat snatch 2 inches from the floor + 1 hang snatch above knee 

D) 5x3 snatch pulls @ 10-20lbs above your 1RM snatch. If you cannot maintain a technical snatch pull position lighten up. This is not simply to pull the weight, but to perfect bar path while getting Stronger. 

*Use straps 

E) Row 

30sec on 90sec off x 10

Record every round of Calories 

Saturday April 4, 2015

If you are interested feel free to join Chris at 10:00am for 400m sprints at Woodbridge. 

A) 1 squat Snatch + 1 hang squat snatch + 1 OHS x 7

B) 7x Power clean + 3 front squats + 1 jerk

C) 300 m row test 

Row 300/260m under 1 min

Rest 1 min 

Repeat until you cannot row 300/260 under 1 min

(Make sure you set the rower to show your projected finish so you can better gauge your speed) 

If you hit 10 rounds you can stop. 

Current Record for this is 21 rounds. 

Friday April 3, 2015

We will be starting a new cycle next week Monday. More info of what to expect will be posted in a few days. 

40 min

Alternating EMOM

Choose 3 different body weight movements 

choose reps that should take no longer than 20 seconds in length. 

The focus of each movement is speed , technique and control