Posts Tagged ‘CrossFit WOD’

pullupchalllenge

Pull Up Challenge

Here it is, the first 2 weeks of the 12 week Pull-up Challenge! You will perform these two movements 2-3x a week for two weeks. Don’t forget about Bulletproof Shoulders 1-2x a week as well. Each time you perform the workouts you will be trying to improve from the last. Holding longer in set 6 compared to set 5 in previous workout.

PLEASE write down each set and how you performed so you know for the next workout what you need to do to improve! Any questions please ask any of the coaches. Good luck!

Week 1 & 2
A) Neutral grip holds
8 sets x 2 reps (20 seconds of total work per set)
Rest 40-60 seconds between sets
How to: Rings should be raised to top of pull-up cage. Your goal is to hold the top of a pull-up for 10 seconds 2 times for 8 sets. Lowering/negative counts in the 10 seconds.

B) 1/2/3 ring rows
4 sets x 8 reps – Tempo: 3 seconds lowering
Rest 45-60 seconds between sets
How to: Feet placed under pull-up cage (bent or straight). From lowered position, 1. Retract scapulars, 2. Shove hands down (shoulder in shoulder girdle), 3. Pull to finish position ,keeping elbows close to body, and as far back as possible.


leemarcello

Workout of the Day 12 July 2014

Warm-up:

Bulletproof Shoulders
Side Plank Reverse Fly – 20 each side
Modified Pushup Y Hold – 15 sec 3-4x/side
Scap pushups – 15x
T’s on a box – 5 reps than overload w partner: 4-5x
W’s on box – 5 reps than overload w/ partner: 4-5x
Cuff Isolation – 15x each side

Strength/Skill Fitness and Sport:

A1: Strict Press: 70% x 3 | 80% x 3 | 90% x 3 (or more reps)
Barbell to overhead with no lower body movement

MetCon Fitness:

50 wall balls 14/10
40 OH lunges with plate 35/15
30 burpees
20 box jumps-step down 20″/16″
10 hang power clean 95/65

MetCon Sport:

50 wall balls 20/14
40 OH lunges with plate 45/25
30 burpees
20 box jumps-step down 24″/20″
10 squat cleans 135/95


DEC_7306

Workout of the Day 11 July 2014

Warm-up:

Wide Leg Good Morning
2 Sets of 10 Reps, work with PVC, KB, training Bar, or 45# Barbell

Strength/Skill Fitness and Sport:

Deadlift 70% x 3 | 80% x 3 | 90% x 3 or more reps (max set)
Between sets – :30 second couch stretch each leg.

MetCon Fitness:

AMRAP 18
4 Scaled Ring Dips or Bar Dips
6 Pull-ups or Ring Rows
10 Box Step Downs or Goblet Squats

MetCon Sport:

AMRAP 18
2 Strict Muscle Ups
6 Wide Grip Strict Pull Ups
10 Pistols
**pull up grip at a minimum of 36″ wide


DEC_7332

Workout of the Day 10 July 2014

Warm-up:

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength/Skill Fitness and Sport:

A1: Snatch Pull (6×2 climbing)
Snatch Pull: float the bar at or above nipple height. Stay back on heels and keep bar tight ot the body. Rest 90 seconds between movements.

A2: Snatch Balance (6×2 climbing)
Heaving snatch balance: start with a barbell racked across the back of the shoulders with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor. Catch in the bottom of your OH squat. Do not push jerk and ride it down to the bottom of your squat.

MetCon Fitness:

12 Min AMRAP:
6 x OHS (65/45#)
6 Box Jumps 20/16
200M Run

MetCon Sport:

12 Min AMRAP:
6 x OHS (95/65#)
6 x Box Jumps 24/20
200M Run

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Best and worst?

Everyone has their own opinion about what makes the “best” and “worst” CrossFit WODs. Breaking Muscle recently posted an article on what they consider to be the top 3 best and worst WODs. Most of the WODs on the list are Hero WODs, of course. And the criteria seem to be, “best” meaning what’s most beneficial for athletes to build strength and burn fat, and “worst” meaning what’s most potentially injurious.

You might be surprised (or, maybe you won’t) to find one of the most popular and challenging CrossFit WODs on the “worst” list: the Filthy Fifty. Overall, though, the list seems pretty fair — but to be even more fair, a box with good programming like CFP doesn’t do Hero WODs very often, and instead will program WODs more like today’s, which is more balanced and doable.

What do you think? What makes a great WOD (or a terrible one) to you?


DEC_7308

Workout of the Day 9 July 2014

Warm-up:

Hip Circles
In spiderman walk position, get 5 circles in each direction.
Set 1 – Standard
Set 2 – Hand on foot, push knee out with elbow
Set 3 – Belly button away from toe, push knee out with hand

Strength/Skill Fitness and Sport:

A1)Back Squat
70% x 3 | 80% x 3 | 90% x 3 or more reps (max set)

A2)Handstand Holds
15-30 second holds with chest facing wall. Hollow body position, only feet should touch wall.

MetCon Fitness:

With a 12 minute clock:

2 min max Burpee

8 min AMRAP
50 DU or 150 singles
10 Pull-ups or Ring Rows

2 min max Burpee

MetCon Sport:

With a 12 minute clock:
2 min max Burpee

8 min AMRAP
50 Double Unders
10 Chest To Bar Pull-ups

2 min max Burpee


DEC_5792

Workout of the Day 8 July 2014

Warm-up:

Burgener Warm-up
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength/Skill Fitness and Sport:

Hang Snatch (6″ below knee, 6×2 climbing)
Hang Clean. Begin 6″ below knee. Concentrate on a smooth transition past the knee and keeping the bar close to the body as you jump from the heels. Fitness, scale to HPC.

MetCon Fitness:

3 rounds for time
5 power snatch 95/65
25 wall ball 14/10
500m row

MetCon Sport:

3 rounds for time
5 power snatch 155/105
25 wall ball 20/14
500m row


DEC_5796

Workout of the Day 7 July 2014

Warm-up:

Gymnastics Warm-Up II
AMRAP in 8 minutes with QUALITY:
1 Rope Climb/3 Knee Tucks hanging from rope
10 total Pistols/Touch and Go Step Downs
10 Hollow Rocks
10 Supermans or Back Extensions

Strength/Skill Fitness and Sport:

A1: Bench Press (70% x 3 | 80% x 3 | 90% x 3 or more reps (max set))
A2: Pull Up Progression (4 x 3-5 with 3 second descent.)
4 Sets x 3–5 Reps. All strict, w/3 sec descent. Use the following progressions:

1. Jumping Chin-Up to 3 second negative
2. Chin Up to Neck
3. Chin Up to Chest
4. Pull Up to Neck
5. Pull Up to Chest

Do not go to the next progression until you have completed all sets/reps unassisted in a session.

MetCon Fitness:

AMRAP 15
5 pull-ups/ring rows
10 dips
15 Knees to Elbows

MetCon Sport:

AMRAP 15
5 muscle ups
10 ring dips
15 toes through rings


DEC_5750

Workout of the Day 5 July 2014

Warm-up:

Bulletproof Shoulders
Side Plank Reverse Fly – 20 each side
Modified Pushup Y Hold – 15 sec 3-4x/side
Scap pushups – 15x
T’s on a box – 5 reps than overload w partner: 4-5x
W’s on box – 5 reps than overload w/ partner: 4-5x
Cuff Isolation – 15x each side

Strength/Skill Fitness and Sport:

A1: Strict Press (65% x 5 | 75% x 5 | 85% x 5 or more reps)

Barbell to overhead with no lower body movement
add 5 lbs to the weight you are basing your percentages off of.

A2: Pull Up Progressions

4 Sets x 3–5 Reps. All strict, w/3 sec descent. Use the following progressions:

1. Jumping Chin-Up to  3 second negative
2. Chin Up to Neck
3. Chin Up to Chest
4. Pull Up to Neck
5. Pull Up to Chest

Do not go to the next progression until you have completed all sets/reps unassisted in a session

MetCon Fitness:

3 Rounds for Time
30 Box Step Downs or goblet squats 24/16
7 Pull-ups/Ring Rows
10 Hang Power Cleans 95/65

MetCon Sport:

3 Rounds for Time
30 Pistols
7 Muscle Ups
10 Hang Power Cleans 155/95


barbellparade

Workout of the Day 4 July 2014

A shot from 2012 in the 4th of July Barbell Parade. Happy Fourth everyone!

Warm Up:

Coach’s Choice

WOD:

Barbell Parade
Partner WOD
Men 95 lbs Women 65 lbs-you will complete a 1 mile trek through the west side carrying a barbell.  Map will be posted. Every time you come to a street corner, you and your partner will each do 7 Deadlifts and 4 Burpees.  Reminder, When crossing streets, there is a street corner on each side!

Route: Out of parking lot, right onto Washington, right onto Battey, left onto West Fountain, right onto Vinton, left onto Brighton, left onto Knight, left onto Westminister, all the way down to Winter. left onto Winter, back into CFP.


DEC_7689

Workout of the Day 2 July 2014

Have you checked out Olympic Lifting class? It’s every Thursday at 6:30PM with Coach Jon Janton.

In the second four week phase of Wendler, you will increase your maxes no more than 5 pounds per
upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re
basing your percentages on. You are NOT increasing the weight for each set.

Warm-up:

Hip Circles
In spiderman walk position, get 5 circles in each direction.
Set 1 – Standard
Set 2 – Hand on foot, push knee out with elbow
Set 3 – Belly button away from toe, push knee out with hand

Strength/Skill Fitness and Sport:

Back Squat (65% x 5 | 75% x 5 | 85% x 5)
Increase the weight on your maxes by 5lbs (the number you are basing your percentages on. Then use this number to calculate your working weights for today.

MetCon Fitness:

5 rounds
Max Air Squat in 60 seconds
Max Handstand Hold in 60 seconds
Max Burpee in 60 seconds
Rest 60 seconds between rounds
**Score is total reps for all 5 rounds

MetCon Sport:

5 rounds
Max Air Squat in 60 seconds
Max HSPU in 60 seconds
Max Burpee in 60 seconds
Rest 60 seconds between rounds
**Score is total reps for all 5 rounds


Upcoming Events

  • July 26, 2014Blood Drive
  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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