January 14th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. Skill & Movement Prep
Wrist & Shoulder Mobility
Thruster
Pull Up

C. WOD
“Fran”
21-15-9 reps of each, for time:
Thruster (95/65#)
Pull Up

*** SCALING
Rx – As written.
M1 – 15-10-5 reps of each @ Rx Loads
M2 – 21-15-9 reps of each @ 75/45#
M3 – Scale loads, range of motion or movements as needed.

D. Stretch
As needed.

January 13th, 2014 – Performance & Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
In between rounds, work on mobility that is specific to the WOD for 2-3 minutes

B. Skill
Squat
Press
Deadlift

C. WOD
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*** 40 minute time cap.
*** Your score is the combined total of your best lift from each of the three movements.
*** Record your total using SugarWOD.

January 11th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
10 Strict Pull ups
10 Push ups or 10 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Through
10 Wall Facing Squats
10 Band Pull Aparts

2 – Partner WOD
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10x Lateral Hurdle Jumps
15x Thruster (95/65#)
20x Knees to Elbow

While one partner is working, the other must hold two dumbbells fully extended overhead. Three burpee penalty for both partners each time the dumbbells are dropped (due on the spot).

January 10th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

Part 2 – WOD
For time:
40 Wall Ball
20 Pull Up
30 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
10 Wall Ball
5 Pull Up

Warrior Week

“We are all warriors. Each of us struggles every day to define and defend our sense of purpose and integrity, to justify our existence on the planet and to understand, if only within our own hearts, who we are and what we believe in.”

– Steven Pressfield, “The Warrior Ethos”

The purpose of Warrior Week is to take a good hard look at where we (as a training facility) stand fitness wise. It’s a chance for us to compete with one another, set personal records, share some fellowship and grow our community.

We’ll be finding heavy 1-3 rep maxes on the major lifts in addition to getting baseline times and scores for various conditioning workouts and gymnastics movements. The output of this week will give each of you a clear picture of where your fitness is as well as an accurate indication of what your weaknesses are. This is important because it’s hard to progress without knowing what you suck at. Plain and simple.

The primary goal for the duration of Warrior Week (and all of your training in general) is to NOT GET INJURED. Be smart with the loads that you select. Leave your ego at the door. Respect proper mechanics. You know what you’re doing and you also have access to a team of skilled coaches at your disposal if you ever feel overwhelmed or don’t understand what is expected of you.

If, at anytime during Warrior Week, there is something that you do not feel comfortable doing, please speak up and we can find an acceptable substitution.

Here are a few things to take into consideration:

  • The Workouts will be posted each day at midnight.
  • Recovery (sleep), restoration activities (massage, foam rolling, acupuncture) and eating enough of the right things are going to be very important. Start building those good habits now and you will be rewarded in the long run.
  • Try to sleep up to 9 hours per night this entire week. You’re going to need it. Anything more than that and you are being lazy.
  • Put focus and effort into your warm up and you will be rewarded with a productive and safe training session.
  • Consider purchasing some kind of post-workout recovery drink. I recommend Progenex Recovery or Universal Torrent.
  • You are probably going to feel pretty beat up by Wednesday. This is totally normal as your body is adapting to the increased training volume and intensity.
  • Thursday is a planned rest day for those that completed all of the workouts on Monday, Tuesday and Wednesday.
  • If you miss any of the first three sessions, Thursday is your chance to make them up.
  • Keep your focus and mental game in the right place. Accept that you are going to come face to face with some pretty difficult tasks. You’ll get a second chance to crush these weaknesses.
  • Warrior Week is entirely optional (but we would like you to complete it to the best of your ability).

Warrior Week will lead us into our next block of training starting on Monday January 20th. This training block will be 6 weeks in duration (5 weeks of focused training, plus 1 week to de-load), and then it’s time for SWEET, SWEET REVENGE.

That’s right. There will be a second Warrior Week (starting on March 3rd, 2014). Identical to the first. And that’s your chance to crush the workouts that crushed you the first time around, set new PRs and become an all around bad ass group of humans.

This week will no doubt be very difficult. But trust in the process and know that working your ABSOLUTE HARDEST and staying focused will only set you up for success.

Good luck!

Oh, and one last point.

NOTHING WORTH HAVING EVER COMES EASY.

January 9th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Strength
Three or four sets of:
Strict Press x 8-10 reps
Rest 60 seconds
Alternating Reverse Lunge x 8-10 reps/leg
Rest 60 seconds
** Take your time to work on proper mechanics for the Press. You might see it again very soon.

3 – Optional
EMOM x 10:00
Even – KB Swing x 15
Odd – DB Push Press x 15
** You pick the loads

January 8th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Strength
Three or four sets of:
Deadlift x 8-10 reps
Rest 60 seconds
Strict Pull Up x 5-10 reps
Rest 60 seconds
** Take this time to work on great Deadlift technique. You might see it again next week (hint, hint).

3 – 500m Row Test
Going in heats of three, we will be testing your 500m Row.

January 7th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Mobility & Maintenance
2 Thoracic Mobility Drills (First Rib Smash & Overhead Smash w/ BB or KB)
2 Upper Extremity Mobility Drills (Posterior Shoulder Smash & Banded Overhead Shoulder Distraction)
2 Lower Extremity Mobility Drills (Quad Smash w/ Barbell & Super Couch Stretch)

3 – Skill
3 sets, not for time, of:
Kipping Handstand Push Ups x 5-10 reps
Double Unders x 30-40 reps
L-Sit Holds x 30-45 seconds

January 6th, 2014 – Performance and Fitness ** BACK OFF WEEK **

*** PROGRAM NOTE: Today marks the start of our planned “back off” week. We will be cutting back the intensity and volume of your training for the next 7 days with an emphasis placed on restorative and recovery activities, such as joint mobility and maintenance, short conditioning sessions and technique work for strength training.

WARRIOR WEEK starts on Monday Jan 13. More info on Warrior Week coming soon.

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Skill
4 sets of:
Back Squat x 3-5 reps
Handstand Iso Hold on Wall x 30-45 seconds
Rest 3 minutes between rounds
** Focus on quality movement, not the load.
** Work on HIP and ANKLE mobility between sets.

NOTE: Registration for the CrossFit Open starts on Jan 15th. More info here. If there is enough interest we will begin putting together a Competition WOD for those who wish to compete in CrossFit as a sport.