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