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