Thursday 170518

Nicole and Mindy

Nicole and Mindy

Summer Nutrition Challenge?? Who would be interested in participating in a 9 week nutrition challenge?? Respond in comments, FB or Instagram or send email to info@letronocrossfit.com so we can see if there is enough interest to get one going. 

Today, there will not be a 7pm YOGA, instead there will be a 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. We have gloves for sale now.
8a – Skills
9a – WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Quattro”
Teams of 4 

3 Rounds of 30 sec On 30 sec Off 
P1 Tuck balance hold
P2 Russian twists
P3 Hollow Hold roll to Arch Hold
P4 Handstand hold

* Scale accordingly to maintain good mechanics, consistency through rounds.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170517

Easton Tough little dude gets down at 0530 with his Dad Jaren

Easton Tough little dude gets down at 0530 with his Dad Jaren

 

USAW Mike Carol 2 hour Snatch Clinic

“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. The first 30 athletes. Sign sheet is on the community board.
There is “5” slots left of the 30. Possible add 5 more if needed…?

Dynamic Warm-Up – Mobility
Prepare to for..

Strength Skill:
A1 
4 sets, alternating of:
Rack pull, from top of knee. 80% + 2-4 reps

A2 “Goat” Skills n Drills:
Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–thats what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose a “Skill Goat” to work on. Coaches will have great suggestions in class

WOD:”Helen”
3 Rounds for time of:

400 M run
21 KBS Grn/Blu Pur/Org Blu/Yell  US CF American style
12 Pull ups

* Scale weight accordingly to maintain consistency and good mechanics throughout rounds, 15min time cap.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

Strength:
Alternate 3-4 sets each. 1-2 rest between movements.

Half Kneeling Single Arm Press 8-10
Front Rack Box Step Up. Increase reps by 1 or 2 from last week, or increase weight 5-10 lbs for same number of reps.
With anything unilateral, it is implied that the same number of reps should be done for both sides, unless it is a test for imbalances
.

Accessory:
Alternate 3-4 sets each.

Single arm RR, Max rep
Goblet Cossack Squat, 8-10 per leg. Can be done alternating or not. Use a dumbbell for the goblet hold.

100-150 hollow rocks, in as few sets as possible. Rest as needed between sets.

 

Tuesday 170516

 

 

CF Level 2. Coach AngI and Jamie

CF Level 2. Coach AngI and Jamie

Congrats to  Coach Jamie and Angi for completing there CrossFit Level 2. We are very lucky at LCF to have “6” CF Level 2 coaches on staff now. 

USAW Mike Carol 2 hour Snatch Clinic

“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. The first 30 athletes. Sign sheet will be on the community board.
There is 12 slots left of the 30.

Dynamic Warm-Up – Mobility
Prepare to for..

Snatch & Clean & Jerk 

WOD:
12 Minute EMOM of:

Power Snatch, pause at receiving position, + OHS
Advance lifters: Add one additional squat snatch.
Looking for a technically sound, but heavy lift. Climbing lbs only with technique.

Then:

8 sets of E2MOM of: (Every 2 minutes  complete) 
3 Position Clean + 1 Jerk
Mid thigh hang, Top of knee cap, Below knee.
Technically sound but heavy.Climbing lbs only with technique.
*To be clear, all positions of 3 SQUAT cleans are performed, then 1 jerk at the end.

* Scale weight accordingly to maintain consistency and good mechanics throughout all lifts.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

Strength:
Tempo Front squats. 4 sets, 4-5 reps @42X1. 4 second negative, 2 second pause at bottom, explode, 1 second reset at top.

Conditioning:
For Time:

54 Double Under
27 Dead Lift 135/95
54 DU
27 Power clean and Jerk 95/65
54 DU
27 Thruster 75/55
54 DU
27 Power snatch 75/55
54 DU
27 Overhead squat 75/55
One barbell…17 minute time cap. 

These weights are light enough that excuses to rest are removed. Get the work done.

Monday 170515

Another Epic Mountain Meltdown 2017

 

USAW Mike Carol 2 hour Snatch Clinic

“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. The first 30 athletes. Sign sheet will be on the community board.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
4 x 4 Minute Amraps of:
A1: 50 Burpees, row for calories with remaining time.

Rest 4 Minutes
A2: Advance: 100 Lunges, Rx: 70 lunges, SC 50, row for calories with remaining time.
Rest 4 Minutes
A3: 50 Push press, row for calories with remaining time.. AL: 115/75 RL: 95/65   SC 75/45
Rest 4 Minutes
A4: 50 Wall balls: row for calories with remaining time. 20/14 14/10 10/8

Score: calories for each round, then total calories. Ie 36/32/27/41=136

* Scale weight/reps accordingly to maintain consistency of good mechanics through intensity.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

Alternate, 3-4 sets each
B1) 3-point dumbbell row, 10-12 reps each arm
3-point means this is not a bent over row. One hand on a box or bench, both feet on the ground. May use a little rotational momentum, doesn’t have to be 100% strict for today.
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B2) Single leg DL 6-8 reps each leg.
This is a true single leg DL, not a single leg biased DL. Use a barbell.
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C) 15-30 seconds each. For QUALITY. 3-4 sets
1) Ring Support (top)
2) hand stand, nose to wall if possible
3) ring support (bottom)
4) head stand, off wall if possible. 
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Top support: elbows locked, rings turned out to as close to 45 degrees as possible. Long, hollow torso. May keep toes of one or both feet on ground if needed to work better position.
Bottom support: below parallel, hands do not need to be turned out in bottom position. Straps should not be touching arms. This is an active position, not a passive stretch. May keep a foot or both on ground in order to meet movement and time requirements.
Head stand: Body should be angled, not straight up and down. This means arms are engaged to help support the body.

Friday 170512

 

No 9a Sunday WOD in celebration of Mother’s Day!! 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:  “Grunt Work”
30 Min AMRAP of:

25 m (length of rig) standing arm over arm sled pull. NO legs. 225/160 on turf 135/100 on rubber, 185/115 on turf 100/70 on rubber,125/85 on turf 85/50 on rubber
200 m suitcase carry each hand ( right hand out 100 m, left hand back 100 m) KB Red/ Grn Grn/Pur Pur/Blu Blu/Org
15 Wall balls 25/18 20/14 10/8 

* Scale weight and movements accordingly to maintain consistency of good mechanics through strong man events.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

B  Accessory: 3 sets through, rest 1-2 min between

B1 Front Rack Walking Lunge, 20 reps

B2 Push Jerk 8-10 reps. The focus here is crisp, clean barbell cycling. Not strength.

B3 Strict Toe to Bar. If not possible or can’t do more than 3-4 reps, do negatives instead. Get your feet to the bar, slowly lower for 5 seconds for 3-5 reps.

Thursday 170511

Summer Nutrition Challenge?? Who would be interested in participating in a 9 week nutrition challenge?? Respond in comments, FB or Instagram or send email to info@letronocrossfit.com so we can see if there is enough interest to get one going. 

Today, there will not be a 7pm YOGA, instead there will be a 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
8a – Skills
9a – WOD

Mountain Meltdown is this Saturday the Olympic Training Center in Park City. Good luck everyone who is participating!!! We will see you on the mountain! First heat time for many of LCF athletes is Noon. 

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Double Assault”

Partner WOD
Each Partner will do:
5 Rounds of 30 Seconds on 90 seconds Off on Assault Bike
—Then—
5 Rounds of 30 Seconds on 90 seconds Off with Double Unders
P1 will Jump/Bike for max reps/cals for 30 seconds. P2 will have 30 seconds to switch places w/P1 and will begin max reps/cals at the top of the min. Repeat 5 times, then move your team to the opposite event. 

* Scale accordingly to maintain intensity and good mechanics through rounds.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170510

Brandon S

Brandon S

“Your biggest challenge isn’t someone else.  It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you do not listen.  You just push harder.  Then you hear that voice fade away and start to whisper, ‘I can.’ That’s the moment you discover that the person you thought you were is not a match for the person you really are.” – unknown author

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: EMOM
A1: 4-5 Front Squat @42×1 (4 down, 2 bottom, explode up, reset and go), suggested starting weight 50% to learn, add as appropriate, within the tempo

A2: Max Push up in 30 sec

* Scale movement/reps accordingly to maintain consistency of good mechanics through intensity.  Ask your coach for help.

B.  AMRAP 6min
10-15 Air Squats

30 Single Unders OR 20 Double Unders OR 10 Triple Under

** You choose your air squat number, it should be as many as you can do quickly and without stopping. Today is not the day to practice progression on the jump rope. Pick something that you won’t trip more than once on, and get through it and back to the squats.

COOL DOWN

ABOVE and BEYOND

To be done immediately following class work.

C.  Repeat B for 2-3 more sets (3 or 4 total sets). Rest as needed between efforts, but not more than 6 minutes. Only repeat for a 4th time if you feel you can honestly get a similar score.

D.  Alternate between D1 and D2, rest 2 min between movements.

      D1.  MR Single Arm Ring Row each arm. After the first set start with the weaker arm and only do the same number. This works best if the bottom of the ring is around belly button height,                   and the box is around knee height

    D2. Single leg BIASED Deadlift, 10-12 reps.  Maintain your normal deadlift stance, but shift one leg back about a foot. Rest one min and repeat, opposite leg.

Tuesday 170509

Dynamic Warm-Up – Mobility
Prepare to for..


Kettlebell Clean and Jerk

WOD:
A.
With a partner, alternating rounds, approx 20 min. Goal is 2 min per round.
10 Rounds for time of:
300/200 row
5 Kettlebell Clean and Jerk each arm, not alternating ( Partners choice lbs)
5 Striking combos. (Coaches choice ) Bring striking gloves or gloves

* Scale movement/reps accordingly to maintain consistency of good mechanics through intensity.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

A. Alternate between 1 and 2

A1. Tall Clean + Clean from mid thigh + clean from knee.
Emphasis is speed under the bar. Build to a heavy but technical lift.

A2. 4 Dumbbell split jerk, 2 each leg, pause for 2 seconds at receiving to check position. If you are out of position, adjust, hold, then recover.
This is technique work. Go as heavy as you are comfortable and technical.

B 6 min bike test.
Set the clock on the bike, not the gym clock. 6 min bike. Record Ave RPM, Watts, total distance, cals, all the metrics that it brings up. Go hard, but don’t start too hard.

Monday 170508

10am Getting Creative with Partner Plank - High Fives

10am Getting Creative with Partner Plank – High Fives

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
A
. 15 min to find:
1 RM weighted pull up
1 Set max rep strict pull up
1 Set max rep kipping/butterfly pull up

SCALE:
1 RM Chin ups, or sitting pull-up ( Use kid bars for height adjustment)
1 Set max duration chin over bar hang (hands can face either way
1 Set max dicentric pull up, set ends when free fall occurs

B. Athlete chooses 1. Doesn’t matter which one, they will have opportunity to do all in the coming weeks.
Make sure bikes and rowers are full or close to full, however, so that there is less crowding next time we test of these
1 mile run (12-­‐20min) OR
5 K row (20-­‐25 min) OR
5 mile bike (15-­‐25min)

*  Use Scale movement accordingly to maintain good mechanics through Max effort testing.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

Strength and Accessory work are mandatory, Met-con is optional.

Can be done before or after above work. Parts C and D are interchangeable.

C –  Build to a heavy: (pause at receiving position and descend straight into OHS for all of these)

High hang power snatch + OHS, then

Hang power snatch (Top of knee) + OHS then

Hang Power snatch (bellow knee) + OHS\

D –  Alternate between 1 and 2 for 3-4 sets. Rest as needed.

        D1 –  Half kneeling Single arm dumbbell press 8-12 reps

       D2 – Front Rack Box Step up. Set 1 is Max Rep each leg @ 50% of your 1RM FS. Sets 2-4 are the same number, but at 40%.

Box height should be to bottom of knee cap. No higher. Working leg doesn’t leave box. So if you step up with your right leg, the left leg trails and taps the box. Then you step down with the L leg to the ground, show control, and step up again without the R foot coming down. Let’s say you do 15 reps with your R leg and 12 with your L on the first set. You will only do 12 reps each leg for the remaining sets.

Friday 170505

Jake L.  

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
For time:
30 Ascents 15-ft. rope climb

SCALED OPTION
20 RDS OF
1 rope get-ups
1 rope knee-ups
1 rope stands
1 rope sled pull 70% body weight on mats not green

*  Use Scale movement accordingly to maintain good mechanics through progression of movement as needed.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
Back Squat 4×4 @70-80%
No oly’s, belt, or sleeves. Clean up your movement. No need to pause in the bottom but stay in control on the way down and be aggressive on the way up.

2. Met-Con
Alternating EMOM 20 Minutes:
1. 15/12 Calorie Row
2. 10 Front Squats 185/125lbs
3. 15/10 Calorie Assault Bike
4. 10 Handstand Push Ups
Perform one movement each minute. 5 rounds of each movement total. Go as hard as you can on the machines to get the work done as quick as possible and then prepare yourself to either pick up the bar or get right to the handstand pushups on the start of the next minute.
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3. Accessory
Neutral Grip Dumbbell Strict Press:
20 Second Hold at the top
Straight into Max Set of dumbbell strict press Use 50% of your 1RM Barbell Strict Press (each dummbell should be 25% of your 1RM) As you see the hold makes the press very tough.
The purpose here is to show you how challenging it is to keep a tight midline, neutral spine, and powerful pressing position but to reward you for being able to do so.