Wednesday, 27 August 2014

Wednesday, 27 August 2014. ALL CLASSES!!!

 

T Shirt order form is online!

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

 

Warm Up

400m Run/ 500m Row

Burgenger Warm Up

50 Single Under

10 Push Ups

15 Squats

Broad Jumps Down and Back

50 Single Under

 

 

WOD

AMRAP 12 Minutes

5 Power Cleans (155/105)

7 Burpees

25 Double Unders

Tuesday April 1st: No April Foolin', it's new programming!

Warm up

500 m row/400 m run

10 air squats

10 box jumps

10 burpees

10 pull ups

10 push press with PVC/empty bar

20 double unders

WOD

2 Rounds

40 Double Unders

20 Push Press (115/75) (95/55) (75/45)

30 Box Jump (24″/20″)

40 Double Unders

30 Kettlebell Swings (53/35) (35/25) (25/DB)

20 Burpees

40 Double Unders

Need help with those double unders? Here's some tips from Chris Spealler of CrossFit Park City:

Beginners WOD

Skill Work:  Push Press and Box Jump

2 Rounds

50 Singles

15 Push Press (45/30)

20 Box Jump (24/20)

50 Singles

20 Kettlebell Swings (35/25)

15 Burpees

50 Singles

Thursday, March 6th

Warm-up

400m run/ 500m row

10 pass throughs

10 Around-the-world

10 OHS

10 kip swings

10 pull ups

20 double unders

10 KBS

Strength

Squat snatch

2-2-2-2-2-2-2

Squat snatch

Metcon

3 RFT

20 KB snatch (right arm) (53/35)

50 double unders

20 KB snatch (left arm) (53/35)

50 double unders

Double unders

Kettle Bell Snatch

Saturday March 1st Open WOD 14.1

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Bar swings

20 Leg swings

 - 10 Each side

 - Front to back

 - Side to side

Burgener warm-up

2014 Open WOD 14.1
10 min AMRAP (Reps)
30 Double Unders
15 Power Snatch (75/55)

14.1 Standards
14.1 Prep tips from Carl Paoli
Mobility work for 14.1

Heats will begin at 1000 and have 5 athletes.  If you are a registered games competitor, you will be afforded prime floor space with an appropriate judge.  Other athletes that would like to complete the WOD will be counted by a veteran athlete.  If there are questions, please bring them to the attention of a coach prior to the start of class.

February 28th

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Air squats

10 Bar swings

25 Double unders

Group led Burgener warm-up

Strength

Work to 4RM of Power Snatch

Power snatch demo

Metcon

For time

10-8-6-4-2

Squat snatch (135/95)

50-40-30-20-10

Double unders

Chad Vaughn squat snatch

Chad breaks down his snatch

Chris Spealler double under tutorial

Friday, December 27th

WARM-UP
50 Double Unders
10 Pass Throughs
10 Air Squats
10 Push ups
10 Pull ups
10 OHS

STRENGTH
1-1-1-1-1-1-1 (increasing weight)
Power Snatch + OHS

Mobility WOD OHS/Snatch Prep (Click for video)

Miranda Oldroyd OHS Tips (Click for video)

METCON
4 rounds for time:
10 Power Snatch (115/75)
50 Double Unders

ROAD WOD
10 rounds for time:
10 Push ups
10 Squats
10 Tuck Jumps

Monday 14 October: Squat!

Remember Centurions: only 0900 class today!

Warm up:

500 m row/400 m run

then 2 sets:

15 reps Front squat with 45/30# bar

15 reps back squat with 45/30# bar

30 double unders

Strength:

15-20 minutes to find your:

1 Rep Max front squat

1 Rep Max back squat

WOD

10-8-6-4-2 front squat (165/115) (135/95) (115/75)

50-40-30-20-10 double unders

**You will clean the weight from the floor for the WOD.

Monday September 16th: Tomorrow, tomorrow, I love ya, tomorrow....

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 ab mat sit ups

30 double unders

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

"Annie..." again

50-40-30-20-10-20-30-40-50

Ab mat sit ups

Double Unders

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

September 2, 2013: Labor on Labor Day

Warmup:

500 m row/400 m run

15 toes to bar

15 pull ups

Burgener warmup with PVC/15# training bar

15 power snatch with PVC/training bar

Buy-in:

With a partner complete:

100 double unders 

WOD:

20 minute AMRAP with a partner:

60 yard farmer's carry (70/53) (53/35) (35/25)

15 toes to bar

10 kettle bell single arm snatches (per arm, 20 total) (53/35) (35/25)

While one partner works, the other will run 400 m and pick up wherever the partner is when they get back inside. For example A is running 400 m while B completes the 60 yard farmer's carry and 12 of the toes to bar. Partner A will start at rep 13 of the toes to bar while Partner B runs 400 m.

Tuesday August 13, 2013

Warmup:

400 m run/500 m row

15 air squats

15 PVC back squats

15 ab mat situps

20 double unders

WOD

"Michelle"

For time:

Tabata backsquat to 100 (95/65) (75/45) (55/30)

(20 seconds work, 10 seconds rest, repeated until you hit 100 repetitions of back squats)

into

50-40-30-20-10

Ab mat sit ups

Double unders

Wednesday August 7, 2013 Bring your ropes!

Warmup:

Run 400 m or row 500 m

10 pass throughs

Shoulder mobility

15 PVC push press

20 double unders

Kelly Starrett Shoulder mobility video

WOD

5 rounds for time:

15 push press (135/95) (115/75) (95/55) 

Bar must be cleaned from the floor 

30 double unders (attempts count, or 90 singles)

15 Toes to Bar

30 double unders (or 90 singles)

July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Warm-up

500 m row/400 m run

15 pass throughs

15 front squats

15 burpees

15 push ups

15 pull ups

10 back extensions

25 double unders (75 singles)

How I feel when practicing double unders....

Skill Work

Handstand pushups and progressions

WOD

21-15-9

Front Squats (155/105) (135/95) (115/75)

Handstand pushups

50 double unders between rounds



July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!

Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!

Warmup

Run 400 m/Row 500m

10 box jumps

10 Toes to Bar

10 pull ups

10 Overhead squats

10 deadlifts (work up to weight for WOD)

Skill Work

 Double unders

Deadlifts

WOD

Tabata!

(20 seconds work, 10 seconds rest for 8 rounds per exercise)

Deadlifts (185/115) (155/95) (135/75)

Burpees

Ab mat situps

Double unders



snatch....balance......double unders

Warm up to be done as a group
-Burgener Warm Up
-These movements should be used with PVC
   10x pass through
   10x ohs
   10x back squat
10x pull ups
10x ghd

Skill

you have 20minutes to find a Heavy Snatch Balance

use the rack.

(Snatch Balance)

Wod

3 rounds for time

10x ohs (no rack)

50x double unders

rx: 135/95

B: 115/75

C: 95/55

1. be sure to watch the video that covers the snatch balance
2. if you need to put a order in for supplements, please do so
3. don't forget your ropes

One of the Originals......

Warm up:

run 400m 

15x air squats

15x burpees

15x pass through

15x pull ups

15x GHD

partner up and do Junk yard dog 

skill 

15min to establish your 3rep max Over Head Squat

NO RACK 

**Do not start this on your own**

--5min rest--

Wod 

The Original "Annie" 

"Annie"

50-40-30-20-10

Ab mat sit ups

Double unders 

**If you can not do double unders, every attempt at a double under will count.
**Bring your ropes!

Annie was introduced to Greg Glassman and CrossFit in 2004 and became a trainer shortly thereafter at the original CrossFit Santa Cruz. Today she is the co-owner and founder of CrossFit Santa Cruz Central, located just 200 meters down the street from the original CrossFit gym. Annie competed in her first CrossFit games in 2009, as a member of CrossFit Santa Cruz Central’s team. In 2011, she competed at the Games as an individual finishing 9th in the world. She made it to the Games again in 2012, finishing 23rd in the world.For Annie, however, the true joy of CrossFit comes from the community. She views that her success to date is a result of the amazing outpouring of support and love, not just from family and friends, but from CrossFitters all over the world. Though she loves the competition, she loves working with all levels of athletes far more, from the very beginner to the elite. The most important thing for her is to help individuals attain a fitness level that allows them to live life to the fullest, while welcoming them into her family at CrossFit Santa Cruz Central and the CrossFit family as a whole. Annie is also a married mother of two, an avid surfer, and a long time resident of Santa Cruz.

Tuesday May 28th

Congrats to all the athletes who competed in the South Central Regionals this weekend. Watching the  community come together was awesome! I know with hard work and dedication we can send some athletes next year and a team! lets do work Centurions! 

Warm up:
10x burpees
10x air squats
10x push ups
1 rope climb 15ft
10x ghd
10x pull ups
10x box jumps
10x pass through
row 750m (write you time down on the white board)

WOD: 
to be done outside 
4rft
25x right arm kb swings (these are one handed kb swings) 
25x double unders.
25x left arm kb swings (these are one handed kn swings)
25x double unders. 


rx 1.5-1pood
** if you cannot do one armed kb swings do regular kb swings
** tuck jumps if you cannot do double unders!!

These are your South Central athletes and teams who will represent our region at the CrossFit Games in California in July. 

Men's individual 

1. Mike McGoldrick

2. Aja Barto 

3. Roy Gamboa

Women's individual 

1. Jenn Jones

2. Cassidy Lance

3. Holly Mata 

Team 

1. CrossFit Dallas Central 

2. Atomic CrossFit 

3. Get Lifted CrossFit 

May 7th Wod.

it's true

****THE CROSSFIT JOURNAL IS OFFERING A FREE MEMBERSHIP FOR A YEAR! GET YOUR KNOWLEDGE ON. GREAT FOR VIDEOS, ARTICLES, EDUCATION, ETC... 

SIGN UP NOW!****

Warm Up:
row 500m
lateral jumps
air squats
push ups

SKILL
5-10min to work on Double unders

WOD
100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!


Cool Down
Stretch! 

Annie, Double Unders

Buy in: Work on Double Unders for 10 mins, no Singles during the Buy In. If you have your Double Unders then do 50 DUs then help a classmate get more proficient.

 

Class will start with proficiency tips on Double Unders.

 

 

"ANNIE"

 

50-40-30-20 and 10 rep rounds of:
Double-unders ( Sub is 3/1 Singles)
Ab Mat Sit-ups

 

Double Under Demo

 

Abmat Demo

 

 

Warmup

10 x Around the world

10 x Pass Throughs

10 x GHDs

10 x TTB

10 x Push ups

10 x Abmats

 

 

 

 

 

 

Happy Valentines Day

WOD

14min PARTNER AMRAP

• 14x Hang Cleans (115/75)
• 14x SDHP (1.5-1pood)
• 14x OH walking Lunges (45/25)
• 14x Ring Rows
• 14x Double Unders

** each team member must do 7 reps of each movement, once the team completes the 14 reps you can then move to the next movement. 

** If you do not have a partner you will do the wod at 7 reps. 

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches.