Monthly Archives: January 2015

Friday 1/30/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Strength

 

3 sets

8 push press 65-70%

rest 1m

6 reverse foot elevated split squat (each leg)

rest 1m

5 weight pull ups AHAP or 8 negatives

rest 2m

 

 

Conditioning

 

For time

50 back squats

-starting at 0:00 every minute on the minute 5 burpees

 

 

Notes

 

-if you do not have 1 rep max push press…add 5-10lbs from last week

Thursday 1/29/15 Competition

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

For time

30 medicine ball cleans

30 ring dips

30 medicine ball cleans

30 chest to bar pull ups

30 medicine ball cleans

30 push ups

30 medicine ball cleans

 

 

Core

 

Accumulate 3 minutes in an L-sit or L-tuck

 

 

Notes

 

-this is a competition day so we are doing one of crossfit.com’s workouts

-core if you cannot hold for atleast 15 seconds do an easier version…L-sit->L-tuck->plank 6 mins of plank

Wednesday 1/28/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Strength

 

3 sets

8 front squats 65-70%

rest 1m

Max handstand hold against wall

rest 1m

8 bent over row (ahap)

rest 2m

 

 

Conditioning

 

5 rounds

100m run

10 wall balls

15 kbs (american)

rest 1m

 

 

Notes

-if you do not have a front squat 1 rep max add 5-15lbs from last week

-conditioning is meant to be all out each round…use the 1 minute of rest and focus on recovery (breathing)

Tuesday 1/27/15 Competition

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

Every 3 minutes

2 rounds

5 clean and jerks

5 box jumps

 

add 1 rep every new 3 minutes

 

 

Core

 

4×15 weighted sit ups with a partner

 

 

Notes

 

-the conditioning is meant to mimic what we may see in the crossfit open…try to last as long as possible

-core go as heavy as possible on ghd, abmat, or toes to bar

Monday 1/26/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

 

Olympic Lifting

 

7×3 high hang snatch 

 

 

 

Conditioning

 

4 rounds

400m sprint 

rest 2 minutes

 

 

Core

 

100 hollow rocks

 

 

Notes

 

-snatches are for technique over load…begin to learn how to catch in a squat

-first 400m is all out…next 3 at 90%

Thursday 1/22/15 Bring A Friend

UPCOMING

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout

 

 

Strength

 

3 sets

 

10 push press

 

rest 1m

 

10 stiff legged deadlifts

 

rest 1m

 

10 strict toes to bar

 

rest 2m

 

 

Conditioning

 

2 rounds for time

 

800m run

 

30 kettlebell swings (russian)

Wednesday 1/21/15 Bring A Friend Day

Conditioning

 

4 rounds

 

1 minute push ups

 

30s rest

 

1 minute tire flip

 

30s rest

 

1 minute sit ups

 

30s rest

 

1 minute jump rope

 

30s rest

 

 

Notes

-This is a partner workout…if you are bringing a friend be helpful to them and help them with movements.

-Push up scale is drop the knees to the ground

-Tire can be flipped with 1 or 2 persons

strength 

3 sets

 

10 front squats

 

rest 1 m

 

10 pull ups

 

rest 1m

 

15-45s ring support

 

rest 1m

 

 

 

conditioning

 

3 rounds each for time

 

200m run

 

15 wall ball

 

 

 

 

Monday 1/19/15 Competition

UPCOMING

 

1/21-23 Bring A Friend Day

 

 

1/24 7:30pm La Habra 300 Bowl 

 

 

2/4 Skill Clinic-Kipping Pull Up

 

 

2/14 10am Valentines Buddy Workout

 

 

 

Conditioning

 

12.3 CrossFit Open

Amrap 18

15 box jumps

12 push press

9 toes to bar

Friday 1/16/14 Training

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout

 

 

Conditioning

 

5 rounds for time

15 push jerks

run 400m

 

 

Notes

-push jerk weight difficult but not too heavy for form to breakdown