2.1-2.14 - Crossfit Level 1 Certification

Wod1:

3 rounds:

15 thrusters @ 95#

12 burpees

Wod2:

8 min AMRAP:

8 pushups

10 med ball cleans

12 situps

1.30.14 - Oly & Squats

Squats
3x3 @ 205# w/ 3 sec pause
2x2 @ 225#

1.29.14 - DL, DUs, Wall Balls & Noon Yoga

Pre WOD
Warm up posterior chains with your coach!
Band Good mornings.
3×3 SLDL
3×3 RDL
3×3 Broad Jump…so many options you coach can get you primed with.

WOD

EMOM 10:00
2x Deadlift
@70%1RM  with Bands on bar Rx+
@ 80% Rx
@ 70% Rx
@50%RxM+ (5 Reps on the minute, for 10:00)

Then:
Rx+/Rx
100 DU
100 Wall Ball 20/14
RxM/RxM+
50 DU
50 Wall Ball (Scale accordingly!)

Then:
10x Turkish Get Up (5 each arm)
Make each rep take :30 seconds to complete, up then down.

Results:
DL - 255#
WOD: 5:44 (100)

1.28.14 - Oly & Lunges

Clean & Jerk PR: 210#

Pre WOD
Rx+/Rx
Toes to Bar, rest :30 between sets, going for quick!
5×8
Then
5×3 Muscle Up-Going for fast reps.  Rest :30-1:00 between sets

WOD

5×5 Back Step Lung with bar in front Rack
155/115, 135/95, 95/75, Empty Bar 45/35

Complete 5 Pulls during your active rest
No kipping, but strict
Rx+/Rx
5 Strict Pull Up

RxM/RxM+
5 Assisted Pull Up

Then:
Every minute on the minute for 10:00
8 American Swing
8 Clean
8 Snatch
Rx+/Rx 24/16kg
RxM and RxM+ Scale appropriately.

Post WOD
100 Sit Ups for time, goal is under 3:00.

Results: 155#, 2:28

1.27.14 - Hang Cleans

Warm up to a heavy Hang Squat Squat Clean (Rx+/Rx)
Warm up to a heavy Hang Clean (RxM/RxM+)

WOD
In Groups sharing a bar:
Rx+/Rx
6×1 Hang Squat Clean @ 85-90% 1RM
Rest 2-3 minutes between sets

Then: (Rx+/Rx)
8:00, every :30.
8 Split Jump the first :30, then
3 Clapping Push Ups on the 2nd :30.

Then:
3 Attempts at Max DU, rest 1:00 between.

Score today is Clean load and DU max rep with no breaks.

Results: 195#, 20 DUs

1.26.14 - Back Squats

Open Gym:
Back squats 5x2 @ 255#

1.25.14 - Intro Class

With Jay and Sam.

Baseline: 3:55

1.23.14 - Push press

Pre WOD
10:00 minutes:
Butterfly pullup practice

WOD
Rx+
7 rounds
5 Push Press (155/105#)
10 Pull Ups
15 Deadlifts

Post WOD
150 m Indoor farmer carry.  Pick up something heavy, hold good posture, focus on a strong grip, good breathing.  Stand strong!
3x:20 Prone Cobra
Stretch

Results: 17:24 rx+ @ 135#

1.22.14 - FS

Pre WOD
Hip Mobility by your coach…not long stretches being held prior to lifting!

WOD
EMOM
Rx+/Rx
10×2 Front Squat @ 70% 1RM – Share bars!!
Then:
500m row for time, rest 3:00
Then:
50 Burpee for time.

Post WOD
3x:20 Prone Cobra
3×10 Good morning with a pause at the bottom
Roll/Stretch

Results:
FS: 205#
Row: 1:39
Burpees: 2:43

1.21.14 - Oly

1.20.14 - DL, Wall Balls

Pre WOD
Spend 8:00 Warming Up for heavy singles.
Examples:
3x 10 Band Good morning, then:
3×3 Deadlift with Barbel at lighter load, working up to a heavy single.
Then
Work up to a heave single, then:
WOD
Rx+/Rx
5×1@ 85-90%1rm Rest 2.5-3minutes between sets.

Then:
EMOM 10:00
Rx+/Rx
Even minutes 25 Wall Ball 20/14lb
Odd minutes 20 toe to bar

Results:
DL: 315#
18 wall balls, 18 t2b

1.19.14 - Yoga

1.18.14 - Oly

1.17.14 - Jackie

Rx+/Rx

“Jackie” for time

1000m Row

50 Thrusters @ 45lb/35lb

30 pull-ups

Then:

Tabata Double Under’s

Tabata Toe to Bar

Tabata Burpee
Complete one movement, then move on.

Score is Jackie.

Results: 8:18rx

Rowed too fast. Finished in 3:30, need to aim for 4:00.

1.16.14 - Oly

1.15.14 - Strict PU, MU, Sled & Yoga

Pre WOD

Your coach will lead you through a full session of Iron Scap and how to incorporate it into your training.  Activation will wake up your shoulder muscles, Iron Scap will strengthen them and better your posture over time.  Important, please use the band correctly and USE often.

Then:
Rx+
3x 5-1 Ladder of Strict Pull Up + Ring Dip then,

5×2 Muscle-up (rest 1:00 BTR)

Then:
Holladay Gym
Tabata Sled Push with a partner 16x:20/:10
or
Tabata Run & Bulgarian Bang Clean 16x:20/:10
(Complete 8 rounds with a run (inside) then 8 rounds with a bag)

Results: 579m

1.14.14 - Oly

50 snatches
20 c&j

1.11.14 - Oly

1.13.14 - Triple Fran & Noon Yoga

WOD

“Triple Fran”

Perform Fran once every 5:00. Start workout at 0:00, 5:00, and 10:00

RX+

Triple Fran
21-15-9
Thurster/Pull Up 95/65#

RX

Triple Fran with 15-12-9 rep scheme

RXM

Fran (just once) @ 75/55 lbs and modified pull-up

RXM+

Fran (just once) @ 65/35 lbs and modified pull-up

Post WOD

On the minute for 5:00

Rx+: 15 Burpee

Rx: 12 Burpee

RxM: 9 Burpee

RxM+: 6 Burpee
Then:

Prone Cobra Hold 3x:20

Results:
Rnd 1: 4:45rx
Rnd 2: finished round of 12

Rnd 2: finished round of 12

1.10.14 - Bench, FS & Rowing

Pre-WOD
Close Grip Bench Press
Work up to heavy weight, then do:
4×4 reps at 80% max
then 1 set of max rep perfect push-ups

Or because we have few benches, weighted push ups are also suggested.
4×4 at a the heaviest load you can handled with good form.  End with 1 set of max push ups!

WOD
10 Front squats 275/185, 225/155, 185/115, 135/85
500m Row or ski
8 Front Squats
400m Row/ski
6 Front Squats
300m Row/ski
4 Front Squats
200m Row/ski
2 Front Squats
100m Row/ski
for time

Post WOD
accumulate 5:00 FLR hold on rings or plank

Results: Bench - 165#, WOD - 10:57 @ 185#

1.8.14 - MUs & Yoga

Pre WOD

10:00 minutes of Muscle Up Practice
Use the following progressions and break downs to practice:
Kneeling to MU, Ring row to MU transition, Strict MU sitting on Band, Kipping form Lying on Back, Strict MU w/ assistance, Ring to Hips Kipping, Banded Bar MU etc….

WOD:
Work up to heavy BB Complex

Barbell Complex =Deadlift + Hang Clean + Front Squat + Push Press + Back Squat + Behind Neck Press

-Squat Clean Thrusters or okay for the 1st, 4 movements. It is also okay to sub the BB today for KB or Bulgarian Bag, your pick!

Then:
Rx+
20:00 AMRAP
2 MU
2xBB Complex 185/115#
10 Box Jumps 24″

Rx
20:00 AMRAP
4 Chest to Bar Pull Up
2x BB Complex 135/95
10 Box Jump 18″

Results: 8 Rounds + 3 @ 125#, rx+

1.7.14 - Oly

1.6.14 - DLs & AMRAP

Rx+
Pre WOD
3x 5-1 ladder of strict HSPU + strict pull-up *no kipping HSPU

WOD
On the minute for 10:00
7 Deadlift 185/115
7 Burpee
-rest 5:00
5:00 AMRAP
7 Thruster 115/75
7 Power Clean 115/75
7 Chest to Bar Pull-up

Rx
Pre WOD
3x 5-1 ladder of strict Ring Dip + Pull-up
WOD
On the minute for 10:00
7 Deadlift 135/95
7 Burpee
-rest 5:00
5:00 AMRAP
7 Thruster 95/65
7 Power Clean 95/65
7 Chest to Bar Pull-up

Results: 3 rounds plus 5 thrusters #105, DL @ #155 (first in class but not highest weight)

1.5.14 - Yoga & Open Gym

1.4.14 - Oly

1.3.14 - 3 Metcons

Tabata Love or hate.
16 Rounds, :20 work :10 rest.
Cycle between the 4 movements.
Air Squat
Push Up
Sit Up
Jumping Jack
During your :10 rest you must complete 1 burpee.

WOD
OHS  and SDHP Warm Up 3×3, prepping for your WOD.

Then:
3 Rounds
10 OHS 95/65
400m Row/Ski/Run/50 Cal Bike
*Holladay Gym 40m Sled Push to sub for 400m work.
Then:
3 Rounds
10 SDHP 95/65
10 Back Stepping Lunges w Bar in Front Rack
10 Chest to bar pull up
Then
3 Rounds
5 Kipping Pull Ups
5 Chin ups
5 Toes to Bar

For time.
Time Cap is 18:00!!

Results: 18:53rx (first in class at rx)

1.2.14 - Oly

1.1.14 - 5k & Yoga

5k time: 25:20