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