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.

January 1, 2014 – Performance and Fitness

Part 1 – “SMMF”

AMRAP 5:00: Barbell Man Childs (95/65#)

*** Complete as many reps as possible in 5 minutes.

*** Score is total reps.

*** Barbell Man Child is a Squat Clean to Thruster. They’re hard. Have fun.

*** Bonus points if you guess what SMMF stands for.

*** Rest 3:00 before moving on to Part 2.

 

Part 2 – Team Challenge

“Team Kelly”

AMRAP 20:00

30 Box Jumps

30 Wall Balls

400m Run

*** Alternate tasks with your partner, IE- one partner is working while the other is resting.

*** Score is total number of rounds plus total reps completed as a team.