Posts Tagged ‘CrossFit WOD’

hunger1

Workout of the Day 9- April 2014

Photo: Jon Janton

Labor Position

Hold Labor Position against wall for 60 Seconds, apply PNF stretching to increase hip mobility

Strength/Skill Fitness and Sport

A1) Front Squat
5 Sets, 5 Reps, Rest 30 Seconds (Sport – Tempo 2211)

A2) Face Pulls
3 Sets, 10 – 15 Reps

Using bands, retract the scapula before initiating the pull movement.

MetCon Fitness

AMRAP 12:
3 x DB Deadlifts
3 x DB Cleans
3 x DB Thrusters

MetCon Sport

AMRAP 12
3 x Deadlifts 135/95#
3 x Power Cleans 135/95#
3 x Thrusters 135/95#


hungergames

Workout of the Day 8- April 2014

Photo: Jon Janton

The Hunger Games were a success this past weekend, great to all the participants and good luck to CFHS Boldrdash team!

Kettlebell Complex

Use a Light to Moderate Kettlebell
5 Turkish Get-ups (each arm)
5 Windmills (each arm)
10 Good Mornings

Strength/Skill Fitness and Sport

A1) Pull Up Progression
4 Sets, 3 – 5 Reps, Rest 30 Sec

4 Sets, 3 – 5 Reps (all Strict, w/3 sec descent)
Chin Up to Neck
Chin Up to Chest
Pull Up to Neck
Pull Up to Chest

Do Not go to the Next Level till you have completed all Sets at Max Reps

A2) Ankle/Calf Mobility
4 Sets, 60 Seconds

60 Seconds working on Ankle and Calf Mobility with Foam Roller or LAX Ball

MetCon Fitness

In Teams of 2, 1 Partner Works, while the other rests:
AMRAP 15 Mins

8 Pull Ups/Ring Rows
10 Air Squats
5 Push Ups

MetCon Sport

EMOTM 15 Mins
5 cycles
Min 1: 8 Pull Ups
Min 2: 10 Pistols(total)
Min 3: 5 HSPU


Gluten (2)

Workout of the Day 7- April 2014

Photo: Rupert Whiteley

We will be starting Bootin’ the Gluten May 1st! No BREAD for 30 days!

Coming this week…

Hope you all enjoyed testing week, and saw some great PRs.  We will be getting back to some great training this week.  Returning to a cycle of Max Effort Black Box, so don’t worry about calculating percentages, or basing weights off any of your old lifts.  Just get warmed up, put some plates on the barbell, and start lifting.  Try to increase the weight during each set.  During this cycle we will also work with some Tempo style lifting, which will increase your Time Under Tension (TUT), this also means some of your lifts might decrease, but it will make you stronger in the long run.  Never the less, we will still have lots of great MetCons and Olympics lifting.  Enjoy!

Hip Openers

From a kneeling position, explode hips, and land on feet.

Strength/Skill Fitness and Sport

A1) Power Clean
5 Sets, 5 Reps, Rest 30 Seconds

A2) Trap 3
5 Sets, 8 – 10 Reps

Use a very light weight, ensure you retract the scapula before each rep

MetCon Fitness

5 Rounds:
10 x Russian KBS
5 x Box Step Ups
10 x K2E or Knee Tucks
50 x DU/ 150 x Singles

MetCon Sport

5 Rounds:
3 x Power Cleans 155/105#
6 x Box Jumps 30/24″
12 x T2B
50 x DU


mikeking

Workout of the Day 6- April 2014

Photo: Brian LaFerte 14.5

Shoulder Mobility

45-pound barbell internal rotation smash: Lying on your back, lie the end of a barbell on your anterior deltoid and find the lumps (pain point). Keep your elbow at a 90-degree angle, and retract your shoulder and scapula. (Think the high-pull position, but lying down.)

Strength/Skill Fitness and Sport

Inverted Work
10 Mins of Inverted Progression Work

Spend 15 Mins working on your progression level of Inverted work.
1st Level – Behind the Neck Strict Press @ 50% Body Weight, for 3-5 Reps (4 Sets)
2nd Level – Hold Handstand against wall, with Chest facing wall. 4 Set of 60 Sec Holds with 60 Seconds Rest between Sets.
3rd Level – Strict / Kipping Handstand Push Ups against wall
4th Level – Free Standing Handstand work

MetCon Fitness

4 Sets of Max Reps:
45 seconds of Rowing (for calories)
15 seconds of Rest
45 seconds of Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings
15 seconds of Rest
45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest

MetCon Sport

4 Sets of Max Reps:
45 seconds of Rowing (for calories)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings
15 seconds of Rest
45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest

 


wods

Workout of the Day 5- April 2014

The 10:00am and 12:00pm classes are cancelled today.

Today is the Hunger Games Challenge! 11am at the box, teams of 4. Come play and raise money for the Central Falls High School CF team to participate in the Boldrdash race at Yawgoo Valley. They need $912 to send all of them. We are asking for a donation of $15 per person. The Central Falls kids will be there racing with us!

Mobility Work

Pick 2 Mobility packages and work them.

Strength/Skill Fitness

Front Squat
15 Mins to Find a 3 RM

Strength/Skill Sport

Front Squat
15 Mins to Find a 1 RM

MetCon Fitness

3 Rounds:
7 Goblet Squats
70 Double Unders (30 DU Attempts or 200 Singles)

MetCon Sport

3 Rounds:
7 Front Squats (155/105#)
70 Double Unders
(6/27/2013)

 


dave card

Workout of the Day 4- April 2014

Photo: Brian Laferte 14.5

Cuban Press

Hold PVC pipe with Snatch Grip, Lift Elbows high and outside, Rotate PVC to Overhead position, Press out. Reverse order back to starting position.

Strength/Skill Fitness

Snatch
20 Mins to Establish a 3RM

Strength/Skill Sport

Snatch
20 Mins to Establish a 1RM

MetCon Fitness

AMRAP 12:
10 x Wall Balls
10 x Box Jumps
10 x Split Jumps (total)

MetCon Sport

AMRAP 12:
10 x Wall Balls (20/14#)
10 x Box Jumps (24″/20″)
10 x Pistols

 

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The snatch

Snatches are the most technically demanding of all the lifts. It requires being able to pull the bar off the floor with a wide grip, pull it up to about waist level, then while the bar is momentarily weightless, drop underneath it quickly to catch it overhead. There are a lot of moving parts here, but a well-executed snatch takes less than a second. As hard as the snatch is, it’s even harder when done at heavy weights, like we’re doing today. First take a look at this demo video from Catalyst Athletics of a basic snatch, then watch this super-slow-motion video from Hookgrip, below, of Olympic weightlifter Jon North snatching to see how all the pieces fit.


robin

Workout of the Day 3- April 2014

Photo: Brian Laferte 14.5

Tonight is the CFP Mixer at the Dorrance! 7:30PM, we love the box, but it’s nice to get out once in a while. Come mingle with people in their real clothes.

Also – tonight begins the weekly Mobility class run by Coach Felix, 5:30PM  in the Back Box, 45 mins.  See you there!

A1) Pull Up Progression
3 Sets, 3 – 5 Reps, Rest 30 Seconds

Chin Up to Neck
Chin Up to Chest
Pull Up to Neck
Pull Up to Chest
*All Strict, with 3 Second descent

 A2) Hollow Holds, 30 Seconds

MetCon Fitness and Sport

Helen

3 Rounds for time of:
400m Run
21 Kettlebell Swings (24.16kg)
12 Pull-ups (Fitness – Pull Ups with Bands or Ring Rows)

Plank Hold Test
Max Effort hold for Time

Hold Front Plank for Max Time


JOE

The Sport of CrossFit Class with Coach Joe K starts Wed 7pm

All ‘Sport’ Athletes aiming to improve their CrossFit performance are invited to train with Coach Joe Kosloski in the Sport of CrossFit class starting Wednesday night from 7-8pm.  Make sure to sign up on Wodify!

Please email Coach Joe Kosloski with any questions about the class.


gallonio

Workout of the Day 2- April 2014

Photo: Brian Laferte 14.5

So this year’s opens are over, but we aren’t ending it there. We will soon be unrolling our new competitors program and class headed by Coach Joe Kosloski. Stay tuned!

Labor Position

Hold Labor Position against wall for 60 Seconds, apply PNF stretching to increase hip mobility

Good Mornings

3 Sets of 10 Reps, work with PVC, KB, training Bar, or 45# Barbell

Weightlifting

The CrossFit Total
Total Weight (Only 3 Attempts allowed for each lift)

Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)

*Safety Warning – if you have been on the CFP Fitness track and this is your first time attempting to work up to a 1 Rep Max, we recommend you work up to a 3RM per each lift.  This is much less taxing on the CNS (central nervous system) and greatly reduces the risk of injury.

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Get excited for the CrossFit Total

Let’s max out today, ladies and gentlemen. We don’t tend to go for one-rep maxes often, because you don’t need to put yourself through that level of physical and mental stress too often in order to get stronger . But a couple of times a year, maxing out is a great idea to assess where you are. The CrossFit Total is a perfect way to do that, as it tests three basic lifts in one day. We’ll squat, then press, then deadlift, giving ourselves only three attempts each, so you may want to plan your attempted lifts ahead of time if you have some idea of what you’ll be lifting. Add up all the weight you lifted, and that’s your score.

Maxing out safely can require a great deal of concentration — pay strict attention to your form, because there’s going to be no other training day where lifting that bar correctly and safely is so crucial. When you stand under or over the bar, focus on your breathing and engage your core. This is where all our weightlifting training, all the drills and the coaches’ tips, will pay off. Let’s move some weight and make some PRs!

For a little inspiration, here’s weightlifter Kevin Cornell with what appears to be the world’s heaviest CrossFit Total: a staggering 1,500 pounds.


rodd

Workout of the Day 1- April 2014

Photo: Brian Laferte 14.5

Great job to everyone that competed in the 2014 CrossFit Opens! We could not be more proud to be your Box!

Mobility Work

Pick 2 Mobility packages and work them.

Strength/Skill Fitness

A1) Farmer’s Carry
5 Sets, 50 Feet, Rest 30 Secs

A2) Passive Hangs
5 Sets, 30 Seconds

Hang from Pull Up Rig, Allow Shoulders to open completely, and drive head through shoulders.

Strength/Skill Sport

A1)Pincher Grip Farmers Carry
5 Sets, 50 Feet, Rest 30 Secs

Hold 45/35# Plate with fingers and thumb only.

A2) False Grip Hang from Rings
5 Sets, 30 Secs

Passive hangs from rings with False Grip

MetCon Fitness

CFP – Fitness Test #1

3 Rounds:
400M Run
20 x Russian KBS (24/16kg)
15 x Wall Balls (20/14#)
10 x Push Ups
5 x Pull Ups

MetCon Sport

CFP – Sport Test #1

3 Rounds:
400M Run
20 x Hang Power Cleans (75/45#)
15 x Thrusters (75/45#)
10 x Hand Release Push Ups
5 x C2B Pull Ups


Upcoming Events

  • April 19, 2014 10:00 amSkills Saturday: Double-Unders
  • April 19, 2014 1:00 pmWomens Workshop
  • April 26, 2014Skills Saturdays: Pull-Ups
  • April 30, 2014CFP Mixer: Nick A Nees
  • May 31, 2014 11:00 amMARTY
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD