Saturday, February 2nd 2013

1) 5/3/1 Shoulder Press - deload


2) Park WOD
    8am at NoCoast CrossFit!!!


3) Super-set 4 Rounds:
    20 GHD Sit ups
    20 GHD Back Extensions

Friday, February 1st 2013

1) 5/3/1 Snatch - deload


2) 5/3/1 Clean & Jerk - deload


3) "Nasty Girls"
    3 Rounds for time:
    50 Air Squats
    7 Muscle ups
    10 Hang Power Cleans - 135/95 lbs


4) EMOM for as long as possible:
    7 Handstand Push ups


5) Mobility
    Lax ball - calves and achilles (2 minutes on each)

Thursday, January 31st 2013

Rest Day


Mobility
Yoga

Wednesday, January 30th 2013

1) 5/3/1 Deadlift - deload


2) EMOM for 20 min
    10 Burpees (even min)
    3 Muscle ups (odd min)


3) 5 Rounds:
    5 Seated Box Jumps - AHAP


4) Hamstring Mobility
    Hamstring Stretch - 2 min each
    Nerve Glides - 20 toe pumps, each side
    Pike Stretch - 2 min

Tuesday, January 29th 2013

1) 5/3/1 Back Squat - deload week


2) 5 Rounds for time:
    10 Toes to Bar
    10 Power Snatch - 75/55 lbs
    10 Wall Ball - 20/14 lbs


3) L-Sit - 5 x 15 seconds


4) Mobility - hold for 2 min each
    Labor Stretch
    Spiderman Stretch
    Pigeon Stretch

Monday, January 28th 2013

1) Snatch - work up to a med/heavy single

2) Clean & Jerk - work up to a med/heavy single

3) EMOM for 10 minutes:
    10 FAST Pull ups

Sunday, January 27th 2013

Strength

5-3-1 Back Squat - week 9


Met-Con

For time:
75 Handstand Push ups
* At the beginning of each minute, perform 20 double unders.

Thursday, January 24th 2013

Rest Day

Wednesday, January 23rd 2013

Strength

1) Shoulder Press - week 9

2) Shoulder Press - 5 x 10 at 50% of 1RM


Met-Con

For Time:
30 Handstand push-ups
40 Pull ups
50 KB Swings - 53/35 lbs
60 Sit ups
70 Burpees


Gymnastics

EMOM for 20 minutes
15 sec L-Sit (even min)
3 Muscle ups (odd min)

Tuesday, January 22nd 2013

Strength

1) Deadlift - week 9

2) Deadlift - 5 x 8 reps at 50% of 1RM


Met-Con

"Helen"
3 Rounds for time:
Run 400 meters
21 KB Swings
12 Pull ups - work on fast pull ups


Gymnastics

1) 20 second Hollow Body Hold + 10 Tuck Crunches - 5 rounds

2) 30 second Handstand Hold + 5 Handstand Push ups - 5 rounds

Monday, January 21st 2013

Rest Day

Sunday, January 20th 2013

OC Throwdown - Day 3

WOD #5

For time:
30 Wall Ball - 20/14 lbs
15 Power Snatch - 135/95 lbs
30 Wall Ball - 20/14 lbs
12 Power Snatch - 155/105 lbs
30 Wall Ball - 20/14 lbs
9 Power Snatch - 185/125 lbs 


WOD #6

25 Deadlifts - 315/225 lbs
30 Axel Thrusters - 110/85 lbs
30 Box Jump Overs - 24/20"
30 KB Swings - 70/53 lbs
30 Calorie Row
30 HSPU - (45/25 lbs plate with abmat)
10 Burpee Bar Muscle-ups
50 meter Overhead Walking Lunge - 45/25 lbs
50 meter run back to rope
100 Double Unders (heavy rope)
200 meter sprint run to finish

Saturday, January 19th 2013

OC Throwdown - Day 2


WOD #3

For time:

3 Rounds of
8 Shoulder-to-Overhead - 190/125 lbs
14 pistols

Then 3 Rounds of
8 Front Squats - 190/125 lbs
16 GHD Situps

Then 3 Rounds of
4 Ground-to-Overhead - 190/125 lbs
2 Rope Climbs/Cargo Net


WOD #4

Clean Ladder

Men - 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385 lbs

Women - 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 245 lbs

* One clean every :30 seconds with heavier barbells. Athletes have :20 seconds to lift at each station, then will have :10 seconds to transition. In the event that you miss a lift or know it is beyond your capability the athlete has the opportunity to do as many double unders as possible to increase his or her score.  If more than one athlete completes final bar sudden death will be done with heavier barbells at the conclusion of the workout.

 

Friday, January 18th 2013

OC Throwdown - Day 1

WOD #1 (9am)

7K Run


WOD #2 (1:30pm)

For time:

10 Muscle ups

4 Rounds:
12 C2B Pull ups
8 Box Jumps - 30/24"

10 Muscle ups

Thursday, January 17th 2013

Rest Day

Wednesday, January 16th 2013

Strength

5-3-1 Shoulder Press - week 8


Met-Con

21-15-9 reps for time:
Deadlift - 315/205 lbs
Box Jumps - 30/24 lbs


Gymnastics

1) 10 HSPU + 40 second Handstand Hold - 4 rounds

2) Ring Support - 5 x 15 seconds

Tuesday, January 15th 2013

Strength

5-3-1 Deadlift - week 8


Met-Con

4 Rounds for time:
7 Front Squats - 225/155 lbs
14 Pull ups
21 Push ups


Gymnastics

1) 10 Strict Weighted Pull ups + 10 Kipping Toes to Bar - 4 rounds

2) Ring Teeter Totter (tuck position) - 5 x 6 seconds
* Hold front lever for 6 sec and then pull to a back lever for 6 sec

Monday, January 14th 2013

Rest Day

Sunday, January 13th 2013

Strength

1) 5-3-1 Clean & Jerk - week 7

2) Dynamic Effort Front Squat - 10 x 3 at 50% of 1RM


Met-Con

For time:
Run 1000 meters
100 Push ups
10 Snatch - 135/95 lbs


Gymnastics

1) 5 Strict Toes to Bar + 10 Kipping Toes to Bar - 3 rounds

2) Tuck or Full Front Lever - 5 x 15 seconds

Saturday, January 12th 2013

Strength

1) Overhead Squat - 5 x 1 rep
* warm up to your 5-3-1 BS weight

2) 5-3-1 Back Squat - week 7


Met-Con

For time:
25 yard BB Walking Lunges - 135/95 lbs
Max Reps Weighted Pull ups - 35/20 lbs



Gymnastics

1) Weighted Seated Box Jumps - 5 x 1 rep at 24/20"
* AHAP

2) 20 GHD Sit ups + 20 GHD Back Extensions - 4 rounds
* Only go down to parallel on your sit ups

3) 2 Reps of your weakness - week 2

Friday, January 11th 2013

Met-Con

"Fran"
21-15-9 reps for time:
Thrusters - 95/65 lbs
Pull ups


Strength

1) 5-3-1 Snatch - week 7
* Hold back on your plus set and go big on your ME

2) Max Effort Snatch - Work up to a heavy single


Gymnastics

6 Rounds:
1 min Handstand Hold
10 Close Grip Bench Press - 50% of 1 RM
Rest 1 minute

Thursday, January 10th 2013

Rest Day

Mobilize your problem area for 5-10 minutes.

Pike stretch 2 minutes
Pancake stretch 2 minutes, use super friend or wall to scale
SMR/Mobility work on shoulder extension

Wednesday, January 9th 2013

Strength 

1) 5-3-1 Shoulder Press - week 7
* Hold back on your plus set and go big on your ME


2) Max Effort Split Jerk - work up to a heavy single


Met-Con

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

1 min rest

1 min max effort handstand walk for distance

Gymnastics

1) Strict Weighted Pull ups - 2 x 10 reps

2) Strict Weighted Chin ups - 2 x 10 reps

Tuesday, January, 8th 2013

Strength

1) 5-3-1 Deadlift - week 7
*  Hold back on your plus set and go big on your ME

2) Max Effort Deadlift - work up to a heavy single


Met-Con

100 One Arm KB Snatch - 72/53 lbs
100 Toes to Bar
* can be broken into any combination of reps or sets


Gymnastics

1) 5 Strict HSPU + 5 Kipping HSPU - 5 rounds (2"-4" deficit)

2) 20 Hollow Rocks + 20 Superman Rocks - 4 rounds

Monday, January 7th 2013

Rest Day

New schedule...

Mon - rest
Tues, Wed - training days
Thurs - rest
Fri, Sat, Sun - training days

Sunday, January 6th 2013

Strength

1) 5-3-1 Clean & Jerk - week 6
* Hold back on your plus set and go big on your ME.

2) Max Effort Clean & Jerk - work up to a heavy single


Gymnastics

EMOM for 10 minutes:
10 Pistols (alternating) 


Met-Con

For time:
5 Front Squats
25 Pull ups
4 Front Squats
20 Pull ups
3 Front Squats
15 Pull ups
2 Front Squats
10 Pull ups
1 Front Squat
5 Pull ups

* Front Squats are at 70% of your 1RM.

Saturday, January 5th 2013

Strength

1) 5-3-1 Shoulder Press - week 6

2) Shoulder Press - 5 x 10 reps at 50% of 1RM


Gymnastics

L-Sits - 5 x 10 seconds


Met-Con

Coach Leah's Choice!!!

Friday, January 4th 2013

Strength

1) 5-3-1 Deadlift - week 6

2) Deadlift - 5 x 8 reps at 50% of 1RM


Gymnastics

1) Weighted Seated Box Jumps
- 5 x 3 reps
* hold weight (DBs, KB, plate or med ball) in the the front rack position


2) 5 Strict HSPU + 5 Kipping HSPU - 5 rounds (2" deficit)


Met-Con

For time:
Run 200 meters
9 Power Snatch - 135/95 lbs
9 Muscle ups
Run 200 meters
7 Power Snatch - 135/95 lbs
7 Muscle ups
Run 200 meters
5 Power Snatch - 135/95 lbs
5 Muscle ups
Run 200 meters

Thursday, January 3rd 2013

Rest Day

Wednesday, January 2nd 2013

Strength

1) 5-3-1 Back Squat - week 6

2) Back Squat - 5 x 10 at 50% of 1RM


Gymnastics

1) 1 min Handstand Hold + 10 Close Grip Bench Press at 50% of 1RM
* 6 rounds
** rest 60 seconds between rounds

2) Strict Weighted Pull ups - 4 x 10 reps