The plan is to post WODs and warmups all at once for the coming week. I will still amend the posts with times as they are available. Also, the flavor of the WODs will change. Currently, we utilize the "mainsite" or CrossFit.com as our program template. Due to equipment and space restrictions while items are being put into place, WODs will be built around the known and available resources.
111128 - Monday (year/month/day)
WOD - 6am Ultimate Fitness - FREE CLASS!
AMRAP 10 (as many rounds as possible in 10 min)
- 7 Thursters (95#)
- 10 overhead walking lunges w/ 45# plate
- 7 bumper plate burpees
- 10 overhead walking lunges w/ 45# plate
Pretty happy with the programming here although we amended to 7 walking lunges out and back. Known: leg taxer, Discovered: midline hammered. The rep scheme and weight allowed us to work continuously with no break. Ideally this is how I like to see 90% of metcons performed.
John: 5 rounds + 5 reps
Louis: 4 rounds + 14 reps (11 min)
Scale load as needed. Plate used for lunges will be set down after 10 paces and burpees will be performed on that spot. A "bumper burpee" is similar to a standard burpee however this movement ends with both feet planted on the bumper plate with a noticeably open hip rather than the standard overhead clap.
Warm Up
- 400m run (down to stop sign and back) - first 200m forwards, next 200m backward (or backwards for as long as you are able to run backwards)
- Instructor led stretches
- Box complex (10 step ups, 10 single jumps, 10 consecutive jumps, 10 box clears - if possible, if not, continue to perform the achievable movement with the highest degree of difficulty for you)
Strength/Skill
- Shoulder press (using PVC pipe or working 50-60-70% of 3RM)
*Work on form and placement for the strict overhead press. First time athletes will perform with PVC pipe/dowels.
111129 - Tuesday
WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
"Annie"
50-40-30-20-10
- Double Unders
- Sit ups
John: 6:07
This seemed to go by pretty fast and I thought I had a sub 5:30 in the bag as all movements were unbroken. I did have two snags before starting my round of 30 and round of 10 double unders. Looks like I'll just have to get faster at everything!
Stephen 6:34 (pr)
Scale reps and movement as needed.
Warm Up
- "Track warm up" - instructor led
Then...
- 15 good mornings
- 15 jumping lunges
- 10 kipping swings
- 15 boot strappers
- 15 up/downs
(^ x 2)
Strength/Skill
- Back squat/air squat - 3 sets of 5 with no more than 60% of 1RM for load. New athletes will work air squats (3 sets of 20).
111130 - Wednesday
WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
100 hang squat clean thrusters - 65# (every minute on the minute perform 5 burpees)
Louis got the privilege of taking on this bad boy alone as Stephen is preparing for the marathon and it was a rest day for me. Having done this WOD three times I can tell you I didn't miss it. The first round started off very well with 17 reps. All-in-all the WOD took its toll but Louis managed 65 reps plus 49 burpees (went to 3 burpees per min at the 9th min) in 12 minutes.
Scale reps and movement as needed.
Warm Up
- Run 800m
- Yoga stretches - instructor led
- Pullup work (if you are not working on pullups, perform sets of 10 slow air squats with focus on form - rest 30 sec - 1 min between sets)
Strength/Skill
- Hang squat cleans - spend 7 min working up to a heavy single. New athletes will work components of this movement with PVC pipe.
111201 - Thursday
WOD - 6am Ultimate Fitness - FREE CLASS!
10 rounds with 1:30 rest between rounds of:
100m sprints for time
We audibled sprints in 25 degree weather in favor of tomorrow's WOD - Front Squats. I'm just not a fan of asking for quick, explosive work at sub-freezing temps mainly with an eye on injury.
After warmup sets of 135 x 3 and 181 x 3 Louis hit the following:
209-229(pr)-253(pr)
He had more in the tank but properly did not push past the big pr. Unfortunately my back fired up on me out of the rack with our warm up sets so I swapped to 3 rep back squats which strangely felt ok. Loads were the same as Louis so I ended up with a 3 x 5 of 135-181-206-229-253. The good news is that 253 felt light and I could have/should have repped out more but I'll take my health and move on.
Warm Up
- 10 burpees (rest 30 sec), 20 burpees (rest 1 min), 30 burpess (rest 2 min)
- Instructor led stretches (focus on hamstrings)
Then
- 15 samsons
- 15 inch worms
- 1 bear crawl
- 1 duck walk (back)
- 15 air squats
(^ x 2, rest 1 min between)
Strength/Skill
- Behind the neck jerk - 3 sets of 5, no more than 50% of 1RM or work PVC for new athletes.
111202 - Friday
WOD - 6am Ultimate Fitness - FREE CLASS!
1 rep max - Front Squat (1-1-1-1-1-1-1)
Warm Up
- Front/back shuttle run x 3 (20m increments) with 5 burpees between efforts
- Instructor led stretches (focus on trunk, glutes, and hamstrings)
Then
- 5 Hand Stand Pushups
- 5 Toes to Bar
- 10 rolling pistols (one legged squats)
(^ x 3)
Strength/Skill
- Double unders after the WOD as time permits
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