DAILY MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting - yes - but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.
The trials, the tribulations, the lessons learned… the early mornings and late nights.
The blood, the sweat, the tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment - the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.
GROUP WARMUP (0:00 - 15:00)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance
MOBILITY (15:00 - 20:00)
Pigeon Pose: 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Child’s Pose on Kettlebell: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Ankle Stretch: 1 Minute
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Thursday, February 28, 2019
Wednesday, February 27, 2019
Wednesday, 27 February 2019
DAILY MINDSET
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
From a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society, that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.
Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to dismiss achievements to factors we can’t control. To say it is by chance. It’s harder, to see that he just simply worked his ass off.
When we recognize that it was just a different level of true grit, true hard work through near-unbearable adversity… we too, can see our potential in whatever we choose to pursue.
Greatness is not by chance. It is by choice.
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
5 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
Strength:
build to a heavy 3 position power snatch
WOD: "Overhaul"
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
From a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society, that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.
Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to dismiss achievements to factors we can’t control. To say it is by chance. It’s harder, to see that he just simply worked his ass off.
When we recognize that it was just a different level of true grit, true hard work through near-unbearable adversity… we too, can see our potential in whatever we choose to pursue.
Greatness is not by chance. It is by choice.
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
5 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
Strength:
build to a heavy 3 position power snatch
WOD: "Overhaul"
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
Monday, February 25, 2019
Tuesday, 25 February 2019
DAILY MINDSET
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”
– Robert Lewis Stevensen
The definition of “success” is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know in how different those trajectories will be.
Warm up
45 Seconds
Easy Bike
Active Spidermans
30 Seconds
Moderate Bike
Mountain Climbers
15 Seconds
Fast Bike
Burpees
*Alternating between bike and bodyweight movement with a buddy
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.
Banded Cross Body Stretch: 45 Seconds Each Side
After completing the hamstring stretch, swing the banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.
WOD: "Faceoff"
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”
– Robert Lewis Stevensen
The definition of “success” is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know in how different those trajectories will be.
Warm up
45 Seconds
Easy Bike
Active Spidermans
30 Seconds
Moderate Bike
Mountain Climbers
15 Seconds
Fast Bike
Burpees
*Alternating between bike and bodyweight movement with a buddy
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.
Banded Cross Body Stretch: 45 Seconds Each Side
After completing the hamstring stretch, swing the banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.
WOD: "Faceoff"
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Sunday, February 24, 2019
Monday, 25 February 2019
DAILY MINDSET
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus.
Are we trying to do too much?
1 Minute
Easy Row
Active Samson
Squats to Medicine Ball (Air Squats for Those Doing “This One”)
45 Seconds
Moderate Row
Active Spidermans
Medicine Ball Deadlifts (Alternating Dumbbell Deadlifts for Those Doing “This One”)
30 Seconds
Faster Row
Push-up to Down Dog
Medicine Ball Slams (5 Dumbbell Strict Presses Each Side for Those Doing “This One”)
*Rotating through 3 stations. Light dumbbell or workout weight medicine ball, depending on the workout.
Medicine Ball or Dumbbell Squat Hold & Ankle Stretch: 1 Minute Hold + 30 Seconds Each Side
This is a two part stretch. First part hips, second part ankles. We’re starting with a medicine ball squat hold, using the ball to drive ourselves into the bottom of a squat. Keep the chest high and drive the knees out with the elbows. For part two, lean your weight towards one side of the body to feel a stretch in the calves. 1 minute squat hold followed by 30 seconds each side for the ankles. If using a dumbbell for the workout, complete this with the dumbbell. Video [here](https://youtu.be/GMRCMNaY3ik).
WOD: "This one"
15:00 AMRAP
45 abmat sit-ups
30 dumbbell hang clean and jerks (50/35)
15 dumbbwell goblet squats (50/35)
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus.
Are we trying to do too much?
1 Minute
Easy Row
Active Samson
Squats to Medicine Ball (Air Squats for Those Doing “This One”)
45 Seconds
Moderate Row
Active Spidermans
Medicine Ball Deadlifts (Alternating Dumbbell Deadlifts for Those Doing “This One”)
30 Seconds
Faster Row
Push-up to Down Dog
Medicine Ball Slams (5 Dumbbell Strict Presses Each Side for Those Doing “This One”)
*Rotating through 3 stations. Light dumbbell or workout weight medicine ball, depending on the workout.
Medicine Ball or Dumbbell Squat Hold & Ankle Stretch: 1 Minute Hold + 30 Seconds Each Side
This is a two part stretch. First part hips, second part ankles. We’re starting with a medicine ball squat hold, using the ball to drive ourselves into the bottom of a squat. Keep the chest high and drive the knees out with the elbows. For part two, lean your weight towards one side of the body to feel a stretch in the calves. 1 minute squat hold followed by 30 seconds each side for the ankles. If using a dumbbell for the workout, complete this with the dumbbell. Video [here](https://youtu.be/GMRCMNaY3ik).
WOD: "This one"
15:00 AMRAP
45 abmat sit-ups
30 dumbbell hang clean and jerks (50/35)
15 dumbbwell goblet squats (50/35)
Saturday, February 23, 2019
Saturday, 23 February 2019
DAILY MINDSET
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
There is no such thing, as a bad failure. Only missed opportunities.
Stretch / Mobility / Gymnastics Prep
60 Seconds Active Samson
40 Seconds Wrist Stretch
30 Seconds Push-up to Down Dog
60 Seconds Active Spidermans
40 Seconds Front Rack Stretch
30 Seconds Hollow Hold
60 Seconds Air Squats
40 Seconds Child’s Pose
30 Seconds Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
4 Slow Clean Deadlifts
.
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans (Slow Off the Floor)
.
4 Controlled Dip & Stands
4 Push Jerks
.
2 Clean and Jerks
.
Build to Workout Weights
WOD: "Barista"
Teams of 3 with 30 minute time cap
100/70 Calorie Assault Bike
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Assault Bike
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
There is no such thing, as a bad failure. Only missed opportunities.
Stretch / Mobility / Gymnastics Prep
60 Seconds Active Samson
40 Seconds Wrist Stretch
30 Seconds Push-up to Down Dog
60 Seconds Active Spidermans
40 Seconds Front Rack Stretch
30 Seconds Hollow Hold
60 Seconds Air Squats
40 Seconds Child’s Pose
30 Seconds Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
4 Slow Clean Deadlifts
.
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans (Slow Off the Floor)
.
4 Controlled Dip & Stands
4 Push Jerks
.
2 Clean and Jerks
.
Build to Workout Weights
WOD: "Barista"
Teams of 3 with 30 minute time cap
100/70 Calorie Assault Bike
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Assault Bike
Thursday, February 21, 2019
Friday, 22 February 2019
Open workout 19.1
Complete as many rounds as possible in 15 minutes of:
• 19 wall-ball shots
• 19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019
Complete as many rounds as possible in 15 minutes of:
• 19 wall-ball shots
• 19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019
Wednesday, February 20, 2019
Thursday, 21 February 2019
“Goat Day"
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.
Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.
There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.
Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
WOD BRIEF + GROUP WARMUP (0:00 - 20:00)
Partner Rowling
* 2000 meters for time split between two partners.
* 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.
* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
* If they land at 97 or 103, penalty is 3 burpees.
* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.
* Line people up from tallest to shortest and partner up athletes on the end first, working your way in.
* This ensures that the bigger and stronger athletes do not finish far ahead of the others.
* Also a great opportunity to chat with the athletes off the rower about structure of their Goat
Movements.
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
MOVEMENT PREP + REHEARSAL (20:00 - 35:00)
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics.
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
WOD (35:00 - 60:00)
No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.
Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.
There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.
Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
WOD BRIEF + GROUP WARMUP (0:00 - 20:00)
Partner Rowling
* 2000 meters for time split between two partners.
* 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.
* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
* If they land at 97 or 103, penalty is 3 burpees.
* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.
* Line people up from tallest to shortest and partner up athletes on the end first, working your way in.
* This ensures that the bigger and stronger athletes do not finish far ahead of the others.
* Also a great opportunity to chat with the athletes off the rower about structure of their Goat
Movements.
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
MOVEMENT PREP + REHEARSAL (20:00 - 35:00)
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics.
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
WOD (35:00 - 60:00)
No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.
Wednesday, 20 February 2019
“Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed 1-2 sets within the workout
DOUBLE UNDERS
* Substitutions:
* Reduce Reps
* 75 Single Unders
* 1 Minute of Practice
LOGISITCS
* Stagger by 2 minutes if short on rowers
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 12:00)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY (12:00 - 15:00)
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Start with the hands wide on the PVC pipe. With locked elbows, pass the PVC over the head until it touches the lower back. After 3 pass throughs, complete 3 overhead squats with the PVC pipe. Aim to move the hands in every so slightly over the sets
Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Couch Stretch: 45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
TEACHING (15:00 - 30:00)
ROW
Head Target
On the next two movements, we’ll talk about having a target for the head and the hands to make movement more efficient. During the whole stroke, athlete can look to reach their heads towards the ceiling. It is common to see athletes hunch over as they make their way towards the catch. Sitting tall allows for better breathing and a more neutral back position.
Hand Target
The target for the hands is right in the center of the chain return. Aim the hands and chain for the screws that are centered right in the middle of this box. Just like our head position, keeping the handle high can prevent any collapsing forward.
Movement Prep
Establish Targets in Catch Position
30 Seconds Easy Row
DOUBLE UNDERS
Head Target
While the height between the single under and double under isn’t that much different when we are efficient at the movement, getting a little bit higher can give the hands more time to spin the rope around when we are still working on the movement. We call this the “power hop”. The power hop involves straightening the legs a little harder than usual to create some more elevation. Pretend there is a hand about 6-8 inches above the head and aim to hit that on every power hop.
Hands Target
When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Using a piece of chalk to draw a line about a foot in front of the toes can give athletes something to aim for on every rep.
Movement Prep
*Without a Rope:*
10 Easy Hops
10 Power Hops
.
*30 Seconds Straight:*
10 Seconds Easy Singles
10 Seconds Higher Singles
10 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice
HANG POWER CLEANS + POWER SNATCHES
Extension
Yesterday on the deadlift we talked about the benefits of a more narrow stance and grip. While the start position will be relatively similar with the feet, athletes can aim for a slightly wider grip and a strong upper back. On the hang power clean, the hands will be just outside the hips. Athletes can also aim to pull the shoulders down and back. This slight extension through the upper back allows the bar to sit higher on the body than with drooped shoulders.
The hands will be wider on the power snatch. Athletes will set the hands further out on the bar so the bar is sitting right around the waistband when standing tall. The slight extension holds true here as well. Pull the chest up and shoulders back to allow the bar to sit higher. The weight is more likely to pass through the correct positions when we find this solid upper body position.
Hang Power Clean Movement Prep
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Power Snatch Movement Prep
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
OVERHEAD SQUATS
Wrap the Lats
One of the cues we’ve used before with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their who arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight. View demonstration of wrapping the lats [here]((https://youtu.be/QTt8gxYffv0).
Movement Prep
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats
REHEARSAL (30:00 - 40:00)
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders
*Build to Workout Weight*
1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders
STRATEGY + WOD (40:00 - 60:00)
POWER SNATCHES
* Singles here will likely be the best option
OVERHEAD SQUATS
* Can use the last power snatch as the start of the first overhead squat
* Ideally going unbroken here
* Take a little longer before the last power snatch to ensure big sets
HANG POWER CLEANS
* 2-3 sets from the beginning
* 2 sets: 8-7
* 3 Sets: 6-5-4
DOUBLE UNDERS + ROW
* Keep these smooth and steady
* Speed based on confidence on the barbell
* Slow these down if you know barbell will be a struggle
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed 1-2 sets within the workout
DOUBLE UNDERS
* Substitutions:
* Reduce Reps
* 75 Single Unders
* 1 Minute of Practice
LOGISITCS
* Stagger by 2 minutes if short on rowers
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 12:00)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY (12:00 - 15:00)
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Start with the hands wide on the PVC pipe. With locked elbows, pass the PVC over the head until it touches the lower back. After 3 pass throughs, complete 3 overhead squats with the PVC pipe. Aim to move the hands in every so slightly over the sets
Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Couch Stretch: 45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
TEACHING (15:00 - 30:00)
ROW
Head Target
On the next two movements, we’ll talk about having a target for the head and the hands to make movement more efficient. During the whole stroke, athlete can look to reach their heads towards the ceiling. It is common to see athletes hunch over as they make their way towards the catch. Sitting tall allows for better breathing and a more neutral back position.
Hand Target
The target for the hands is right in the center of the chain return. Aim the hands and chain for the screws that are centered right in the middle of this box. Just like our head position, keeping the handle high can prevent any collapsing forward.
Movement Prep
Establish Targets in Catch Position
30 Seconds Easy Row
DOUBLE UNDERS
Head Target
While the height between the single under and double under isn’t that much different when we are efficient at the movement, getting a little bit higher can give the hands more time to spin the rope around when we are still working on the movement. We call this the “power hop”. The power hop involves straightening the legs a little harder than usual to create some more elevation. Pretend there is a hand about 6-8 inches above the head and aim to hit that on every power hop.
Hands Target
When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Using a piece of chalk to draw a line about a foot in front of the toes can give athletes something to aim for on every rep.
Movement Prep
*Without a Rope:*
10 Easy Hops
10 Power Hops
.
*30 Seconds Straight:*
10 Seconds Easy Singles
10 Seconds Higher Singles
10 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice
HANG POWER CLEANS + POWER SNATCHES
Extension
Yesterday on the deadlift we talked about the benefits of a more narrow stance and grip. While the start position will be relatively similar with the feet, athletes can aim for a slightly wider grip and a strong upper back. On the hang power clean, the hands will be just outside the hips. Athletes can also aim to pull the shoulders down and back. This slight extension through the upper back allows the bar to sit higher on the body than with drooped shoulders.
The hands will be wider on the power snatch. Athletes will set the hands further out on the bar so the bar is sitting right around the waistband when standing tall. The slight extension holds true here as well. Pull the chest up and shoulders back to allow the bar to sit higher. The weight is more likely to pass through the correct positions when we find this solid upper body position.
Hang Power Clean Movement Prep
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Power Snatch Movement Prep
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
OVERHEAD SQUATS
Wrap the Lats
One of the cues we’ve used before with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their who arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight. View demonstration of wrapping the lats [here]((https://youtu.be/QTt8gxYffv0).
Movement Prep
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats
REHEARSAL (30:00 - 40:00)
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders
*Build to Workout Weight*
1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders
STRATEGY + WOD (40:00 - 60:00)
POWER SNATCHES
* Singles here will likely be the best option
OVERHEAD SQUATS
* Can use the last power snatch as the start of the first overhead squat
* Ideally going unbroken here
* Take a little longer before the last power snatch to ensure big sets
HANG POWER CLEANS
* 2-3 sets from the beginning
* 2 sets: 8-7
* 3 Sets: 6-5-4
DOUBLE UNDERS + ROW
* Keep these smooth and steady
* Speed based on confidence on the barbell
* Slow these down if you know barbell will be a struggle
Monday, February 18, 2019
Tuesday, 19 February 2019
Deadlift
Heavy Set of 3
“Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
GENERAL
* Deadlift focused two part workout
DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very well at these heavy loads
* Weight within the workout should be relatively light
* Athletes should be capable of completing 30+ when fresh
BOX JUMP OVERS
* These are box jump overs, not box jumps
* No need to stand to full extension at the top of each rep
PUSH JERKS
* Choosing our barbell weight based off the push jerk
* Lighter weight that we did last Tuesday
* Should be able to complete 21+ when fresh
* Ideally going unbroken within the workout
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
20 Seconds
*Around Line of Boxes:*
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warmup
* 5 Good Mornings
* 5 Back Squats
* 5 Elbow Rotations
* 5 Strict Presses
* 5 Stiff-Legged Deadlifts
* 5 Front Squats
MOBILITY (Included in Group Warmup )
Pigeon Pose on Box
From a pushup position, sweep one leg beneath your body and elevate it onto a bog. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Child’s Pose on Box
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
TEACHING (12:00 - 25:00)
BOX JUMP OVER
Momentum
Whenever we do burpees lateral over the bar or a dumbbell, we talk about using the lean or momentum to our advantage. This momentum can help carry us to where we want to go with less effort. Let’s think of a box jump over as a beefed up version of that. Whether athletes choose to go lateral or face the box for their jump, we can lean towards where we want to go and spend less time on the box. Minimizing time spent on the box and using momentum allows athletes to cycle reps faster and easier. Take a look at the difference between the two [here](https://youtu.be/e2DxTZaFgY0). There are many ways to complete a box jump over. This is just another tool in the tool belt.
Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
PUSH JERKS
Resetting the Bar
We’ve talked recently about different ways of getting the bar into position in the overhead squat in order to set ourselves up for success. We can do the same thing when cycling reps of the push jerk. The first, and most common way to cycle a bar, is to use the momentum from the top to carry us into the dip. This is undoubtedly the faster way to get reps done, but has the tendency to pull us out of position. The slower, but more balanced method, is to pause on the shoulder before dipping and driving the bar overhead. With the goal today being to hold on for all 9 reps each set, athletes can use one or both of these methods. Whichever ones keeps them moving well is the best one for them.
### Movement Prep
5 Strict Press
5 Push Press
.
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)
DEADLIFTS
Stance & Grip
When we complete a movement like the snatch, we are looking for the hands to be wide enough that the bar sits very high up on the body. This allows for an easier jump of the weight overhead and a fast turnover. The opposite is true when cycling reps on the deadlift. We don’t want the hands wide so the arms are short, we want to hands narrow so the arms are as long as possible. This allows for a quick lockout of each rep upon standing. Bringing the feet in a touch and the hands in a touch can help accomplish this. To see the difference, note where the bar sits on the legs with a wide stance and grip. Reset to a more narrow position and note where the bar sits on the legs here. It should be sitting lower with the narrow stance and grip. As long as we maintain points of performance, narrow is the preferred method.
Back
If we were to wear a back brace, it wouldn’t allow us to flex or extend at all. We would only be able to move at the hips and legs. In quite literal terms, our back now serves as a brace and not a function. We can bring this idea to the workout today. The goal is to create a brace with our abdominals, back muscles, and upper back. Using the muscles and joints above the waist as a brace allows the muscles and joints below the waist to be the primary function of the deadlift.
Movement Prep
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts
DEADLIFT (25:00 - 40:00)
* 15 minutes to build to a heavy set of 3
* The first deadlift at the heavier weights will be the most challenging
* Aim to make the first one the best one
* If form starts to break down, drop some weight and work technique
REHEARSAL (40:00 - 45:00)
1 Round
6 Deadlifts
5 Box Jump Overs
4 Push Jerks
STRATEGY + WOD (45:00 - 60:00)
DEADLIFTS
* Although light, we can aim for 2-3 sets from the beginning
* 2 Sets: 12-9
* 3 Sets: 7-7-7 or 8-7-6
BOX JUMP OVERS
* Keep these steady for the first three rounds
* Push the last round a little faster than the first three
PUSH JERKS
* Ideally going unbroken throughout
* Find a balanced dip position and these reps will go up easier
* Smooth is fast here
Heavy Set of 3
“Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
GENERAL
* Deadlift focused two part workout
DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very well at these heavy loads
* Weight within the workout should be relatively light
* Athletes should be capable of completing 30+ when fresh
BOX JUMP OVERS
* These are box jump overs, not box jumps
* No need to stand to full extension at the top of each rep
PUSH JERKS
* Choosing our barbell weight based off the push jerk
* Lighter weight that we did last Tuesday
* Should be able to complete 21+ when fresh
* Ideally going unbroken within the workout
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
20 Seconds
*Around Line of Boxes:*
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warmup
* 5 Good Mornings
* 5 Back Squats
* 5 Elbow Rotations
* 5 Strict Presses
* 5 Stiff-Legged Deadlifts
* 5 Front Squats
MOBILITY (Included in Group Warmup )
Pigeon Pose on Box
From a pushup position, sweep one leg beneath your body and elevate it onto a bog. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Child’s Pose on Box
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
TEACHING (12:00 - 25:00)
BOX JUMP OVER
Momentum
Whenever we do burpees lateral over the bar or a dumbbell, we talk about using the lean or momentum to our advantage. This momentum can help carry us to where we want to go with less effort. Let’s think of a box jump over as a beefed up version of that. Whether athletes choose to go lateral or face the box for their jump, we can lean towards where we want to go and spend less time on the box. Minimizing time spent on the box and using momentum allows athletes to cycle reps faster and easier. Take a look at the difference between the two [here](https://youtu.be/e2DxTZaFgY0). There are many ways to complete a box jump over. This is just another tool in the tool belt.
Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
PUSH JERKS
Resetting the Bar
We’ve talked recently about different ways of getting the bar into position in the overhead squat in order to set ourselves up for success. We can do the same thing when cycling reps of the push jerk. The first, and most common way to cycle a bar, is to use the momentum from the top to carry us into the dip. This is undoubtedly the faster way to get reps done, but has the tendency to pull us out of position. The slower, but more balanced method, is to pause on the shoulder before dipping and driving the bar overhead. With the goal today being to hold on for all 9 reps each set, athletes can use one or both of these methods. Whichever ones keeps them moving well is the best one for them.
### Movement Prep
5 Strict Press
5 Push Press
.
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)
DEADLIFTS
Stance & Grip
When we complete a movement like the snatch, we are looking for the hands to be wide enough that the bar sits very high up on the body. This allows for an easier jump of the weight overhead and a fast turnover. The opposite is true when cycling reps on the deadlift. We don’t want the hands wide so the arms are short, we want to hands narrow so the arms are as long as possible. This allows for a quick lockout of each rep upon standing. Bringing the feet in a touch and the hands in a touch can help accomplish this. To see the difference, note where the bar sits on the legs with a wide stance and grip. Reset to a more narrow position and note where the bar sits on the legs here. It should be sitting lower with the narrow stance and grip. As long as we maintain points of performance, narrow is the preferred method.
Back
If we were to wear a back brace, it wouldn’t allow us to flex or extend at all. We would only be able to move at the hips and legs. In quite literal terms, our back now serves as a brace and not a function. We can bring this idea to the workout today. The goal is to create a brace with our abdominals, back muscles, and upper back. Using the muscles and joints above the waist as a brace allows the muscles and joints below the waist to be the primary function of the deadlift.
Movement Prep
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts
DEADLIFT (25:00 - 40:00)
* 15 minutes to build to a heavy set of 3
* The first deadlift at the heavier weights will be the most challenging
* Aim to make the first one the best one
* If form starts to break down, drop some weight and work technique
REHEARSAL (40:00 - 45:00)
1 Round
6 Deadlifts
5 Box Jump Overs
4 Push Jerks
STRATEGY + WOD (45:00 - 60:00)
DEADLIFTS
* Although light, we can aim for 2-3 sets from the beginning
* 2 Sets: 12-9
* 3 Sets: 7-7-7 or 8-7-6
BOX JUMP OVERS
* Keep these steady for the first three rounds
* Push the last round a little faster than the first three
PUSH JERKS
* Ideally going unbroken throughout
* Find a balanced dip position and these reps will go up easier
* Smooth is fast here
Sunday, February 17, 2019
Monday, 18 February 2019
We get to start Comptrain programming!!!
Unfortunately the gym is closed but if you have the equipment or can find it then please feel free to do this!
“Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"
GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next
WALLBALLS
* Should be able to complete at least 25+ when fresh
* Aiming to complete in around 5 sets within the workout
BIKE
* Bike Subs:
* 50/35 Calorie Schwinn Bike
* 50/35 Calorie Row
* 35/25 Calorie Bike Erg
STRICT CINDY
* One round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
* The upper body movements will be the biggest challenge
* Choose a rep scheme or variation that you can complete in 1-2 sets each round
LOGISTICS
* Stagger by 3 minutes if short on bikes
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
45 Seconds
Easy Bike
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters
MOBILITY (10:00 - 12:00)
Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
TEACHING (12:00 - 25:00)
BIKE
Seat Position
Moving the seat forwards or backwards can allow athletes to control the dominant muscle group. With the seat close to the monitor, the quads will be the primary muscle group. With the seat further away from the monitor, the hamstrings will take on more of the load. Knowing there will likely be a good deal of quad burn right before the bike with the wallballs, moving the seat a little further back may be beneficial. Athletes can play around with the setting and find a distance that works best for them.
Movement Prep
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)
AIR SQUATS & WALLBALLS
Hips
We have two squatting movements today within the workout, one weighted and one unweighted. Let’s bring our attention what our hips are doing in each. The first thing to consider is full range of motion. On the wallball and the air squats, we’re looking for the hip crease to finish below the top of the knee for a full rep. The second thing to take into account is where the hips finish at the top. On the air squat specifically, athletes should finish with the hips in line with the ankle, knees, and shoulders. This finish position is essentially our normal standing position.
We also want to get here on the wallball, but with more speed. The more aggressively we are with opening the hips and straightening the legs, the faster and more effortlessly the ball will fly up to the target. With quite a few upper body movements to follow, we want to ensure the legs are doing 90% of the work in the wallball. The hips main goal is to launch the weight to the target. The arms are there to hold the ball in position and guide it to the target.
Air Squat Movement Prep
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
Wallball Movement Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs
STRICT PULL-UPS
Body Position
A good looking body position will be the focus of our two strict movements today. A relatively hollow body throughout is the goal. The first place we typically lose the hollow body is at the core. We can imagine wearing a belt. We want our belly buttons directly in line with the belt. If we arch our lower backs, the belly button moves forward of the belt. Squeezing the belly and pointing the toes slightly forward will put athletes in proper alignment. Belly button to belt is what we want to be thinking during all of our pull-ups today.
### Movement Prep
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Strict Banded Pull-ups
Ring Rows
PUSH-UPS
Body Position
The body position on the push-up will be very similar to that of the pull-up. Belly button to belt is the goal. When athletes push the stomach forward and arch the lower back, it makes the range of motion easier. Easy is different from ideal. Hollow is harder to execute, but does a better job at increasing strength from a good position. Let’s try to do the common uncommonly well. With only 10 per round, it is better the break it up into two really good looking sets than it is to just get them done. See examples of both movements [here](https://youtu.be/DVyHXfDWu4g).
Movement Prep
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box, Bench, or Bar in Rack
REHEARSAL (25:00 - 30:00)
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats
STRATEGY + WOD (30:00 - 60:00)
WALLBALLS
* Aim for right around 5 sets today
* Option 1: 25-20-15-10-5
* Option 2: 21-18-15-12-9
* Option 3: 5 Sets of 15
BIKE
* The strict movements that follow are more taxing on our muscles than our breathing
* With that in mind, go a little faster on the bike than you want to
* Pick a RPM or wattage just outside your comfort zone and try to maintain
STRICT CINDY
* Total numbers are 50 strict pull-ups, 100 push-ups, and 150 squats
* With a fair amount of volume, 2-3 sets on strict movements from the beginning may be best
* Maintaining sets throughout is more impressive than going unbroken early on
* Use the air squats as a recovery for the upper body
Unfortunately the gym is closed but if you have the equipment or can find it then please feel free to do this!
“Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"
GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next
WALLBALLS
* Should be able to complete at least 25+ when fresh
* Aiming to complete in around 5 sets within the workout
BIKE
* Bike Subs:
* 50/35 Calorie Schwinn Bike
* 50/35 Calorie Row
* 35/25 Calorie Bike Erg
STRICT CINDY
* One round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
* The upper body movements will be the biggest challenge
* Choose a rep scheme or variation that you can complete in 1-2 sets each round
LOGISTICS
* Stagger by 3 minutes if short on bikes
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
45 Seconds
Easy Bike
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters
MOBILITY (10:00 - 12:00)
Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
TEACHING (12:00 - 25:00)
BIKE
Seat Position
Moving the seat forwards or backwards can allow athletes to control the dominant muscle group. With the seat close to the monitor, the quads will be the primary muscle group. With the seat further away from the monitor, the hamstrings will take on more of the load. Knowing there will likely be a good deal of quad burn right before the bike with the wallballs, moving the seat a little further back may be beneficial. Athletes can play around with the setting and find a distance that works best for them.
Movement Prep
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)
AIR SQUATS & WALLBALLS
Hips
We have two squatting movements today within the workout, one weighted and one unweighted. Let’s bring our attention what our hips are doing in each. The first thing to consider is full range of motion. On the wallball and the air squats, we’re looking for the hip crease to finish below the top of the knee for a full rep. The second thing to take into account is where the hips finish at the top. On the air squat specifically, athletes should finish with the hips in line with the ankle, knees, and shoulders. This finish position is essentially our normal standing position.
We also want to get here on the wallball, but with more speed. The more aggressively we are with opening the hips and straightening the legs, the faster and more effortlessly the ball will fly up to the target. With quite a few upper body movements to follow, we want to ensure the legs are doing 90% of the work in the wallball. The hips main goal is to launch the weight to the target. The arms are there to hold the ball in position and guide it to the target.
Air Squat Movement Prep
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
Wallball Movement Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs
STRICT PULL-UPS
Body Position
A good looking body position will be the focus of our two strict movements today. A relatively hollow body throughout is the goal. The first place we typically lose the hollow body is at the core. We can imagine wearing a belt. We want our belly buttons directly in line with the belt. If we arch our lower backs, the belly button moves forward of the belt. Squeezing the belly and pointing the toes slightly forward will put athletes in proper alignment. Belly button to belt is what we want to be thinking during all of our pull-ups today.
### Movement Prep
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Strict Banded Pull-ups
Ring Rows
PUSH-UPS
Body Position
The body position on the push-up will be very similar to that of the pull-up. Belly button to belt is the goal. When athletes push the stomach forward and arch the lower back, it makes the range of motion easier. Easy is different from ideal. Hollow is harder to execute, but does a better job at increasing strength from a good position. Let’s try to do the common uncommonly well. With only 10 per round, it is better the break it up into two really good looking sets than it is to just get them done. See examples of both movements [here](https://youtu.be/DVyHXfDWu4g).
Movement Prep
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box, Bench, or Bar in Rack
REHEARSAL (25:00 - 30:00)
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats
STRATEGY + WOD (30:00 - 60:00)
WALLBALLS
* Aim for right around 5 sets today
* Option 1: 25-20-15-10-5
* Option 2: 21-18-15-12-9
* Option 3: 5 Sets of 15
BIKE
* The strict movements that follow are more taxing on our muscles than our breathing
* With that in mind, go a little faster on the bike than you want to
* Pick a RPM or wattage just outside your comfort zone and try to maintain
STRICT CINDY
* Total numbers are 50 strict pull-ups, 100 push-ups, and 150 squats
* With a fair amount of volume, 2-3 sets on strict movements from the beginning may be best
* Maintaining sets throughout is more impressive than going unbroken early on
* Use the air squats as a recovery for the upper body
Friday, February 15, 2019
Saturday, 16 February, 2019
Warm Up:
:30 Single Under
:30 Alternating Knee Hugs
:30 Alternating Hamstring Stretch
:45 Inch Worms
:30 Figure Four Stretch (each side)
:30 Butt Kickers
:30 High Knees
Skill Work
Max Set- Double Unders
A single set of Double Unders for max reps.
WOD:
FGB Style
3 rounds, 45 secs per station, of: Hollow Rock Push-up V-Up Jumping Squat Perform this like "Fight Gone Bad," by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.
:30 Single Under
:30 Alternating Knee Hugs
:30 Alternating Hamstring Stretch
:45 Inch Worms
:30 Figure Four Stretch (each side)
:30 Butt Kickers
:30 High Knees
Skill Work
Max Set- Double Unders
A single set of Double Unders for max reps.
WOD:
FGB Style
3 rounds, 45 secs per station, of: Hollow Rock Push-up V-Up Jumping Squat Perform this like "Fight Gone Bad," by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.
Thursday, February 14, 2019
Friday, 15 February, 2019
Reminder that Kieschnick Gym will be closed Friday (2/15), Saturday (2/16), and Monday (2/18). We will post WODs that can be done at home.
Warm- Up:
3x
20 Jumping Jacks
5 Push ups
10 Air Squats
10 Spiderman and Reach (Each Side)
:40 Pigeon Pose (each side)
Skill Work:
10-10-10
Pistols (Alternating Legs)
WOD:
20 Min Alternating EMOM
Every 1 min for 20 mins, alternating between: 1)15 Push-ups 2)10 Burpees 3)15 Sit-ups 4)20 Lunges
* Perform 1 movement per minute. 1 Round is each movement performed 1 time.
Warm- Up:
3x
20 Jumping Jacks
5 Push ups
10 Air Squats
10 Spiderman and Reach (Each Side)
:40 Pigeon Pose (each side)
Skill Work:
10-10-10
Pistols (Alternating Legs)
WOD:
20 Min Alternating EMOM
Every 1 min for 20 mins, alternating between: 1)15 Push-ups 2)10 Burpees 3)15 Sit-ups 4)20 Lunges
* Perform 1 movement per minute. 1 Round is each movement performed 1 time.
Wednesday, February 13, 2019
Thursday, 14 February, 2019
Happy Valentine's Day Everyone! Because we love our athletes so much, we've put together this "fun" workout for you.
*As a reminder there will be NO classes Friday (2/15), Saturday (2/16), or Monday (2/18) due to the 4 day weekend. Workouts will still be posted for you to do.
Warm Up:
6 Min AMRAP
10 Push Ups
5 Burpees
20 PVC PT
4 Inch Worms
5 Mins Foam Rolling, Stretching, and/or Mobility Work
Strength:
Cupid's Valentine
14 Power Clean & Jerk 135/95
WOD:
For time: Row, 500 m 20 Medicine Ball Cleans, 20/14 lbs 20 Medball Lunges, 20/14 lbs Med Ball Run, 250 m 20 GHD Sit-ups 20 Deadlifts, 135/95 lbs 20 Back Squats, 135/95 lbs Row, 500 m
*As a reminder there will be NO classes Friday (2/15), Saturday (2/16), or Monday (2/18) due to the 4 day weekend. Workouts will still be posted for you to do.
Warm Up:
6 Min AMRAP
10 Push Ups
5 Burpees
20 PVC PT
4 Inch Worms
5 Mins Foam Rolling, Stretching, and/or Mobility Work
Strength:
Cupid's Valentine
14 Power Clean & Jerk 135/95
WOD:
For time: Row, 500 m 20 Medicine Ball Cleans, 20/14 lbs 20 Medball Lunges, 20/14 lbs Med Ball Run, 250 m 20 GHD Sit-ups 20 Deadlifts, 135/95 lbs 20 Back Squats, 135/95 lbs Row, 500 m
Tuesday, February 12, 2019
Wednesday, 13 February, 2019
Warm Up:
10 PVC PT
10 PVC ATW
10 Kip Swings
Then
3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.
Skill Work:
5 Min AMReps- Double Unders
*If you don't have double unders use this time to work on them.
WOD:
Dirty Thirty
For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
10 PVC PT
10 PVC ATW
10 Kip Swings
Then
3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.
Skill Work:
5 Min AMReps- Double Unders
*If you don't have double unders use this time to work on them.
WOD:
Dirty Thirty
For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
Monday, February 11, 2019
Tuesday, 12 February, 2019
Warm-Up:
2x
10 PVC PT
10 PVC ATW
10 Good Mornings
10 Air Squats
5 Burpees
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
Skill Work:
Max Set Handstand Push-Up
WOD(s):
1)Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
2x
10 PVC PT
10 PVC ATW
10 Good Mornings
10 Air Squats
5 Burpees
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
Skill Work:
Max Set Handstand Push-Up
WOD(s):
1)Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
2)AMRAP 5 mins: Deadlifts and Push Press
Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275/185 lbs
7 Push Press, 115/75 lbs
Sunday, February 10, 2019
Monday, 11 February, 2019
Warm-Up:
Coach's Choice
Strength:
Snatch Grip Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
Coach's Choice
Strength:
Snatch Grip Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
Rowing Helen
3 rounds for time of:
Row, 500 m
21 Kettlebell Swings, 24 kg
12 Pull-ups
Friday, February 8, 2019
Saturday, 9 February 2019
Warm up: Coach's choice
Strength: 3 sets of 3 back squats at heaviest possible weight for each set
WOD:
"Barbara"
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 mins between each round.
Strength: 3 sets of 3 back squats at heaviest possible weight for each set
WOD:
"Barbara"
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 mins between each round.
Thursday, February 7, 2019
Friday, 8 February
Warm up:
10 PVC PT
10 PVC ATW
10 kipping swings
10 banded face pulls
10 GHD sit-ups
10 push-ups
1:00 handstand
Row 250m
Strength:
10:00 to establish 1RM for the snatch (power or squat)
WOD: (buy-in through cash-out is for time)
buy-in: Row 1000m
3 rounds
25 deadlifts (75/55)
20 hang power clean (75/55)
15 hang power snatch (75/55)
10 back squat (75/55)
5 lateral over the bar burpees
cash-out: row 1000m
Wednesday, February 6, 2019
Thursday, 7 February 2019
Warm up:
5-8 minutes of foam rolling and mobility work
10 spiderman and reach, each side
:40 Samson stretch, each side
:40 pigeon pose on box, each side
10 cow/cat
10 internal/external rotation from elbow with a 5# or 2.5# plate
:40 groin stretch
:40 seated hamstring stretch
With empty barbell do
10 good mornings
10 front back squats
10 behind the neck push press
10 overhead squats
10 elbow rotations
10 front squats
10 stiff-legged deadlift
10:00 alternating EMOM
even: 8 GHD sit-ups
odd: 1 alternating Turkish get-ups (1 each arm) (53/35)
WOD
3 rounds for time
10 barbell overhead walking lunges (95/65)
10 kettle bell swings (53/35)
10 toe-to-bar
10 jumping air squats
5-8 minutes of foam rolling and mobility work
10 spiderman and reach, each side
:40 Samson stretch, each side
:40 pigeon pose on box, each side
10 cow/cat
10 internal/external rotation from elbow with a 5# or 2.5# plate
:40 groin stretch
:40 seated hamstring stretch
With empty barbell do
10 good mornings
10 front back squats
10 behind the neck push press
10 overhead squats
10 elbow rotations
10 front squats
10 stiff-legged deadlift
10:00 alternating EMOM
even: 8 GHD sit-ups
odd: 1 alternating Turkish get-ups (1 each arm) (53/35)
WOD
3 rounds for time
10 barbell overhead walking lunges (95/65)
10 kettle bell swings (53/35)
10 toe-to-bar
10 jumping air squats
Tuesday, February 5, 2019
Wednesday, 6 February 2019
Warm up
childs pose :40
pigeon pose :40 each side
10 cow/cat
1 lap walking lunges
100 single unders
:40 couch stretch, each side
Strength:
5 sets of 5 front squats at 60%,65%,70%,75%,80%
WOD:
15:00 AMRAP
25 double unders (x3 SU for scaled)
10 push press (95/65)
10 box jump overs (24/20)
10 Sumo Deadlift High Pulls (95/65)
10 abmat sit ups
childs pose :40
pigeon pose :40 each side
10 cow/cat
1 lap walking lunges
100 single unders
:40 couch stretch, each side
Strength:
5 sets of 5 front squats at 60%,65%,70%,75%,80%
WOD:
15:00 AMRAP
25 double unders (x3 SU for scaled)
10 push press (95/65)
10 box jump overs (24/20)
10 Sumo Deadlift High Pulls (95/65)
10 abmat sit ups
Monday, February 4, 2019
Tuesday, 5 September 2019
Warm up:
3 rounds, not for time
10 hip extensions
10 GHD sit ups
10 superman/hollow rock
10 kipping swings
10 air squats
1 wall walk
Strength
18:00 to establish 3RM for the deadlift
WOD
"Fran"
21-15-9
Thrusters (95/65)
pull ups
3 rounds, not for time
10 hip extensions
10 GHD sit ups
10 superman/hollow rock
10 kipping swings
10 air squats
1 wall walk
Strength
18:00 to establish 3RM for the deadlift
WOD
"Fran"
21-15-9
Thrusters (95/65)
pull ups
Sunday, February 3, 2019
Monday, 4 February 2018
Warm up:
Row 250m
1 lap high knees
1 lap shuffles
1 lap karaoke
1 lap walking lunges
10 push ups
Strength:
5 sets of 5 Overhead Squat
(60%/65%/70%/75%/80%)
WOD
5 rounds for time
row 500m
10 toe-to-bar
10 kettlebell swings (70/53)
5 GHD sit-ups
5 pull ups
New location
Hello Centurion CrossFit athletes and supporters! We have officially moved back into Kieschnick gym, we are located in the back room on the other side of where are of their weight lifting equipment is currently located. There have been several questions about what this means for us so I wanted to post this to hopefully clear up any confusion or worry you may have. If it does not please feel free to contact me through our email centurioncrossfit@gmail.com or just ask one of the coaches before or after class.
First, the only class time that is changing is the 0600 class on Saturdays, unfortunately the gym doesn't open until 0700 on Saturdays so that means we will have to wait until they open. At least for now. I have requested a key but I am not sure I will get it. That also means that if the gym is closed, say on a holiday, then we will also be closed. I will do my best to keep you all up to date on gym closings. It does mean that we will have a little less autonomy but we will have full access to locker rooms, rest rooms, matted floors and better temperature control!
For the kids, we will be able to have kids in the gym. If they are 12 or older they can workout with you but anyone under 12 needs to stay in the office space that we have there and must be supervised. If you do bring kids in, MWR asks that you take them through the hallway by the locker rooms and not through the big area with all of the equipment in it.
Please make sure that you sign-in when you enter the gym through the front door and then again with us. We have to turn in a copy of our sign-in sheets daily. We will be able to go out the back door to be able to do our running or sled pushing but that back door access is only during class. Also, when you first enter the gym or leave the gym you must go through the front door. If people are entering or leaving out the back door outside of class they will not allow us to use that back door anymore.
Our programming is changing. We have been having the coaches rotate who does the programming from week to week and that has been fantastic, but we have decided to start using CompTrain class programming. I think we will all really love it! With that, unless it is an open gym time (lunch or 1830) please make sure that we are doing our programming. You will all be able to access the gym pretty much anytime Kieschnick is open, just maybe not all of the equipment. Also, we will have to switch to SugarWod for our app for the programming. I was told that SugarWod gives the app use to military affiliates for free but the programming is about $30 a month. Some of the coaches are going to help me to pay for this but we will also happily accept any donations from anyone else that wants to help out, but please do not feel any obligation to do so.
If any of you have issues with the gym staff at Kieschnick please bring it up to the coaches and/or myself and we will work with the gym staff and MWR to rectify anything that comes up. I expect that we will have a few bumps in the road but I think that this move will be great for all of us. On top of just being able to use their building we will have access to their advertising and possibly enjoy some of their equipment as well, starting with rowers! If you have any concerns about the move please let me know. Our part of the CrossFit community is very important to me and I truly want your hour with us to be one of the best hours of your day so if you have any suggestions to help improve things please let me know.
Looking forward to a great 2019 and significant improvement for all of us!
First, the only class time that is changing is the 0600 class on Saturdays, unfortunately the gym doesn't open until 0700 on Saturdays so that means we will have to wait until they open. At least for now. I have requested a key but I am not sure I will get it. That also means that if the gym is closed, say on a holiday, then we will also be closed. I will do my best to keep you all up to date on gym closings. It does mean that we will have a little less autonomy but we will have full access to locker rooms, rest rooms, matted floors and better temperature control!
For the kids, we will be able to have kids in the gym. If they are 12 or older they can workout with you but anyone under 12 needs to stay in the office space that we have there and must be supervised. If you do bring kids in, MWR asks that you take them through the hallway by the locker rooms and not through the big area with all of the equipment in it.
Please make sure that you sign-in when you enter the gym through the front door and then again with us. We have to turn in a copy of our sign-in sheets daily. We will be able to go out the back door to be able to do our running or sled pushing but that back door access is only during class. Also, when you first enter the gym or leave the gym you must go through the front door. If people are entering or leaving out the back door outside of class they will not allow us to use that back door anymore.
Our programming is changing. We have been having the coaches rotate who does the programming from week to week and that has been fantastic, but we have decided to start using CompTrain class programming. I think we will all really love it! With that, unless it is an open gym time (lunch or 1830) please make sure that we are doing our programming. You will all be able to access the gym pretty much anytime Kieschnick is open, just maybe not all of the equipment. Also, we will have to switch to SugarWod for our app for the programming. I was told that SugarWod gives the app use to military affiliates for free but the programming is about $30 a month. Some of the coaches are going to help me to pay for this but we will also happily accept any donations from anyone else that wants to help out, but please do not feel any obligation to do so.
If any of you have issues with the gym staff at Kieschnick please bring it up to the coaches and/or myself and we will work with the gym staff and MWR to rectify anything that comes up. I expect that we will have a few bumps in the road but I think that this move will be great for all of us. On top of just being able to use their building we will have access to their advertising and possibly enjoy some of their equipment as well, starting with rowers! If you have any concerns about the move please let me know. Our part of the CrossFit community is very important to me and I truly want your hour with us to be one of the best hours of your day so if you have any suggestions to help improve things please let me know.
Looking forward to a great 2019 and significant improvement for all of us!
Saturday, February 2, 2019
Warm -Up: Coach Lead
Wod: For Time
50 Snatches, 40/25 kg
Row 600 m
40 Snatches, 50/35 kg
Row 900 m
30 Snatches, 60/40 kg
Row 1200 m
20 Snatches, 70/45 kg
Row, 1500 m
10 Snatches, 80/55 kg
Kilogram - Pound Conversion Chart
50 Snatches 88.2 Ibs/55.1 Ibs
40 Snatches 110 Ibs/ 77.2 Ibs
30 Snatches 132.2 Ibs/ 88.2 Ibs
20 Snatches 154.2 Ibs/ 99.2 Ibs
10 Snatches 176.4 Ibs/ 121.3 Ibs
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