WOD 2017-11-18

Warm-up
10 min – on coach
Mobility
10 min – on coach
Metcon
Metcon (Time)
For Time
(45 Min Time Cap)
1,000 M Row
-then-
21, 18, 15, 12, 9, 6, 3
Deadlift (185#/125#)
Box Jump (24”/20”)
-then-
100 DU
-then-
21, 18, 15, 12, 9, 6, 3
Clean & Jerk (135#/95#)
Burpees
-then-
1,000 M Row
– Partner or Individual
– Individual, use the following rep scheme: 21, 15, 9, 3
– Partner: One person works, while the other holds KB (55#/35#)
– Partner: Reps and meters can be divided up in any manner
– No SU: DU Scale 60 DU attempts
– If there are more than 8 teams, start in waves
– Scale weight as needed. If scaling, use about 60%-65% of 1 RM for lifts.

* Post time to board (Add any unfinished reps as seconds to time. Example: 500 M unfinished = 53:20)

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WOD 2017-11-17

Warm-up
5 min – on coach
Mobility
Overhead Squat / Snatch Prep

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Skill Work
Coaches take 20 min to review the following:
Row
Rhythm
Tension Early
Double Unders
Slow the Feet
Squeeze
Overhead Squats
Elbows Down
Bar Path

Go here for additional info and details:
http://comptrain.co/class/programming/#1504722605023-ba235d5f-3fbb

* Set up for wod during this time and transition directly into wod *
Metcon
Metcon (AMRAP – Rounds and Reps)
“Denim”
15 Min AMRAP
60 DU (120 SU)
30/21 Calorie Row
15 Overhead Squats (115#/85#)
– Borrowed another one from Ben Bergeron
– If unable to row, choose one of the following:
— 40/28 Calorie Schwinn
— 30/21 Calorie Assault
– Strategy on this workouts centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement.
– Each break on the overheads squats will take roughly 15-20 seconds. That is a significant amount of time on the rower.
– Going a touch slower there to hold on to the barbell makes a big difference. Confidence on the barbell dictates the pace on the other two movements.

* Post rounds and reps to board
Metcon (AMRAP – Reps)
Bonus Work
(If there is time left – or for those who want to stay after)

Ab Mat Sit Up Game
2 Rounds
1 Minute per Round
– Partner up
– One partner gets ready for sit ups, the other stands on their partners feet.
– Standing partner moves hands around (high, low, left, right), and the partner doing the sit ups must touch the hand of the standing partner.
– Alternate between partners twice

* Post total sit ups to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-11-16

Mobility
Shoulders, then….

Squats….
Improving the squat: hip flexion and external rotation

Warm-up
5 min – on coach
Weightlifting
Back Squat (4, 4, 4, 4, 4)
* On a 15 min clock *
* Of your 1 RM *

*Set 1 – 4 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 4 reps @ 80%
*Set 4 – 4 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2 minutes between sets

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Reps)
9 Min EMOM
Minute 1: Strict Chin Ups (Rx: 7; Chal: 8; SA: 9)
Minute 2: 15 Air Squats
Minute 3: 30 Sec Max Rep Russian KB Swings (Rx: 45#/30#; Chal: 55#/35#; SA: 60#/45#)
* Post total kb swings to board

– 2 min rest –
Metcon (Time)
5 Rounds for Time
(13 Min Time Cap)
5 Curtis P (Rx: 75#/55#; Chal: 95#/65#; SA: 115#/85#)
10 T2B
15 Burpees onto a 45# bumper
* Post time to board (add any unfinished reps as seconds to time. Example: 10 unfinished burpees = 13:10)
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

Is Strength Important to Endurance? Part 2

On the surface strength and endurance seem to be polar opposites.  But do these two seemingly unrelated components of fitness work together to improve an  athlete’s conditioning?   Last week I explored this question and today I’m going to take a closer look at it using my own training as an example.

My training this year has been decided different than in previous years.  Since beginning CrossFit in 2010, my weakness has always been my conditioning. Common sense told me that if I wanted to improve this part of my fitness I should put more conditioning training into my weekly routine, right? Wrong.  I tried this unsuccessfully for 6 years.

This year I have backed off of conditioning work (I only do 3 to 4 metcons a week) and moved my focus to getting stronger.  In the last couple months I have set personal records in both my deadlift and by squat.  So obviously the strength part of the equation is working as I have gotten stronger.  But has this helped my conditioning? Absolutely it has!  I can go longer and harder in endurance-based workouts whereas I would bonk out around the 10 minute mark in the past. I’m hoping an improved performance in this year’s Open will provide some solid data to back up my hypothesis.

If you’re like me you need to know the reasons things happen i.e. the “why.”  The easiest way to understand this phenomenon is by using the brick layer analogy.  Imagine a brick layer that works with 100 pounds of bricks at one time.  He needs to lift them, carry them around, put them in place, etc.  I think we can all agree that someone who deadlifts 500 pounds and squats 400 pounds is going to have an easier time working with these 100 pounds of bricks than someone who doesn’t train with weights and only lifts bricks.  Someone who is strong from lifting barbells is simply going to have more capacity to do work than someone who doesn’t.  Of course there are more complex physiological mechanisms at work here but for our purposes the story of the brick layer simply and elegantly explains why if you want to get fit you should always make the foundation of your program strength.

If you like what you read here and want more information please email me at john.scardino@crossfitmantra.com.

 

WOD 2017-11-15

Warm-up
5 min – on coach
Mobility
Simple Five Way Shoulder

Gymnastics
Metcon (AMRAP – Reps)
15 Min EMOM (5 Sets)
Minute 1: Rope Climb (Rx: 1; Chal: 2; SA: 3
— Scaled: 3 Mod)
Minute 2: 40 Second Plank
Minute 3: 40 Sec Max V Sit Ups (Rx: Unweighted; Chal: 15#/10#; SA: 25#/15#)
– Plank: High, Left, Low, Right, Reverse
– If there are more than 6 athletes, have athletes start on different movements
– Rope Climb Scale: 3 Mod WITH knee lift
– V Sit Ups: work on perfect form. Straight knees/legs, hands or bumper touch toes, or it’s a no rep

* Post total V Sit Ups to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
15 Box Jumps (Rx: 24″/20″; Chal/SA: 30″/24″)
10 SDHP (Rx: 95#/65#; Chal: 115#/85#; SA: 135#/95#)
5 HSPU
* Post rounds and reps to the board

– 2 min rest –
Metcon (Calories)
Max Cal Air Bike
5 Rounds
25 Sec Sprint @ 100%
– Rest 60 sec in between
– Go in heats if needed
– Again, these are supposed to be all out sprints
– Please make sure athletes are getting the full rest between rounds. Athletes are not being helped by shortening the rest time, and are not “pushing themselves harder.” By resting less between rounds, the intesity level is DECREASED, and this changes from an anaerobic to an aerobic workout

* Post total cals to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-11-14

Warm-up
5 min – on coach
Mobility
Shoulders, wrists and front rack

Weightlifting
Shoulder Press (3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%)
Press
On a 15 min clock

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Reps)
1 Min Max Rep SA KB Snatch (Rx: 45#/30#; Chal: 55#/35#; SA: 60#/45#)

– 1 min rest

1 Min Max Rep SA KB Snatch

– 2 min rest –
– 5 right arm, 5 left arm, repeat

* Post total reps to board
Metcon (Calories)
1 Min Max Cal Air Bike

– 1 min rest

1 Min Max Cal Air Bike

– 2 min rest –
– If there are more than 8 athletes, flip bike and row

* Post total cals to board
Metcon (AMRAP – Reps)
1 Min Max Rep Ring Dips

– 1 min rest

1 Min Max Rep Ring Dips

– 2 min rest –
– If there are more than 8 athletes, have athletes who scale use boxes

* Post total reps to board
Metcon (Calories)
1 Min Max Cal Row (damper on 6)

– 1 min rest

1 Min Max Cal Row

– 2 min rest –
– If there are more than 8 athletes, flip bike and row

* Post total cals to board
Metcon (AMRAP – Reps)
1 Min Max Rep Push Press (Rx: 95#/65#; Chal: 115#/85#; SA: 135#/95#)

– 1 min rest

1 Min Max Rep Push Press
* Post total reps to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2017-11-13

Warm-up
5 min – on coach
Mobility
Shoulders, wrists and front rack

Strength
Metcon (Weight)
Every 2 minutes, for 20 minutes (10 sets): Barbell Complex: Power Clean + Front Squat + Low Hang Squat Clean + Push Jerk (starting @ 55% of 1 RM Power Clean)
– Build weight throughout emom. Continue to build as long as athlete can maintain form and technique

* Post heaviest load to board

– 3 Minutes to transition to and set up for metcon –
Metcon
Metcon (4 Rounds for reps)
4 Rounds Individually for Reps
4 Min Time Cap per Round
250 M / 230 M Row (Damper on 6)
5 Deadlift
10 HRPU
20 Ab Mat Sit Ups
Max Unbroken Wallballs (20#/14# Rx: 10’/9′; Chal: 11’/10′; SA: 12’/11′)
– 2 min rest from the person who finishes last (i.e. does the most unbroken wallballs) or from the 4 min time cap
– Deadlift weight: use the barbell / weight you finished at during the EMOM above. If an athlete scales the EMOM, or does not increase weight for whatever reason, please use 60% of 1 RM deadlift.
– Start everyone together each round
– Break on wallballs = dropping the medball, resting medball against the wall at any time, resting the medball on legs, shoulders or head, stopping or resting during any part of the movement for more than 2 seconds

* Post unborken wallballs for each round to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA