Friday 171201

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ATTENTION – Saturday 12/2/17 – The CF Liftoff will start at 8a. There WILL NOT be a 8a Striking this Saturday

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — CF Lift-Off (Striking cancelled)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
12 Min AMRAP
25 Pull Ups
50 cal. Row
100 OHS 45/45
50 Box Jumps 24/20
25 Pull Ups

Thursday 171130

 Three, Two, One—Liftoff!
The 2017 CrossFit Liftoff starts tomorrow! Tune in for the live announcement at 5 p.m. PT on Games.CrossFit.com or the CrossFit Games Facebook page. Still haven’t registered? You can sign up here

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

15 Min EMOM

10 KB swings Red/green Green/Purple Purple/Blue

7 Burpees

RomWOD: 18- 22 Minute  

COOL DOWN

Strongman:

Find heaviest 25M Zercher Yoke walk then remove 20:40lbs

Then

6 rds
50M yoke carry
Bent press heavy x 1ea
25M Zercher carry

Then

10min EMOM
Double KB Snatches x 10 blue/yellow

Then

Assault bike :10 on :20 off x 8 rest 5:10Min repeat

 

Wednesday 171129

Be SEEN! To all of our early morning and late evening athletes, please try to remember to wear reflective gear when you come to the Box or grab a vest. Whether we are running for a warm up or a WOD, we need to be seen. Be aware of where you are running in relation to the curb/sidewalk and don’t be in the middle of the road. Be cautious and assume the driver does not see you before proceeding, better safe than sorry.

Mom’s and dad’s who use the playcare – Please check the Group Me app for updates to playcare. If a playcare attendant will not be able to make it, it will be posted on this app. If you don’t have the group me app or know about it, get with Troy, Jamie or Elyse. Thanks!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: The Kip

The ‘lift’ toward the bar should be driven by snapping from arch to hollow and pressing down on the bar with straight arms, NOT from violently thrusting the hips forward. Demonstrated here:

https://www.instagram.com/p/BbmxZFVB3Kw/

While the hip thrust can be a good starting point to get someone to pull ups, it is not a good long term strategy. It’s a dead end. A proper kip is better on the low back and shoulders, and transfers to a butterfly, C2B, muscle up etc.

In a good kipping pull up, the arch to hollow is the same, but the hollow position is maintained until the descent.

B. WOD:  

For time, 22 min cap

80 Double Unders (120 single)

40 Wall Ball adv: 30/20 rx: 20/14, 14/10, 10/8

20 pull ups   Advance: C2B

60 Dubs (90 Single)

30 Wall Ball

15 pull up

40 Dubs (60 single)

20 Wall Ball

10 pull up

20 Dubs (30 single)

10 Wall Ball

5 pull up

COOL DOWN

C. Above and Beyond:

C alternate for 4-5 sets each, rest as needed between

C1 row 20/16 cals hard immediately into max rep T2B for quality. As form starts to break down cut the set.

No torn hands here. If your hands are sore then substitute for V-ups with a PVC where the toes and PVC meet. Similar to a snap up to hollow.

C2 bike 20/16 cals hard

Max strict HSPU

If you do not have Strict HSPU, then do max kipping for quality or max Z press with a barbell loaded to 50-60% bodyweight (40-50% for women)

D ski 10-15 min easy. Low damper setting.

E crossover symmetry recovery protocol

Olympic Lifting – 615p
Squat

Tuesday 112817

Mom’s and dad’s who use the playcare – Please check the Group Me app for updates to playcare. If a playcare attendant will not be able to make it, it will be posted on this app. If you don’t have the group me app or know about it, get with Troy, Jamie or Elyse. Thanks!

Needing gift ideas? Buy a Inbody Composition testing for you and get one for a friend, spouse, neighbor, or whomever for FREE! Need a new hoodie or t-shirt, buy one get one for free. We have more sizes than what is hanging up!!!

Also, get a 10% discount when you pay with cash when you buy progenex or other items. 

Dynamic Warm-Up – Mobility

Prepare  for..

B. WOD:  

Run 5K

Those who can’t complete in 30 min (approx 10 min miles) should consider scaling to 4K.

For those who can’t run, choose your least favorite machine:

Row 6K

Bike 8 miles

Ski 5K

COOL DOWN

B. Above and Beyond:

B not alternating

B1 snatch, 3 reps, touch and go. No more than 60% today. 5-7 sets

Focus is mechanics, and setting up for the next rep on the descent from the previous rep. Be intentional with your set up.


B2 segmented snatch deadlift, 2-3 reps up to 100%. 4-5 sets

Pause just above ground, top of knee, mid thigh


C rotate for 3-4 sets

C1 double KB front rack walking lunge, 10 reps each leg

C2 10 or so reps, PVC Overhead drill/stretch

https://m.youtube.com/watch?v=4VdGphFb_0Q

C3 5-10 perfect ring swings

https://m.youtube.com/watch?v=_Fpk7koV0fw

C4 max L sit on parallettes

Strongman:

Work to heaviest stone carry for 25M then lighten by 10:15lbs

Then

30 Min AMRAP
Stone carry x 50M
Stone over shoulder x 6 (3 ea side)
Ski erg x 10 cal

Then

4 rds
Double KB Snatch x 5
Double KB  OH walk x 25M
Double KB clean & jerk x 5

Then

Ski erg
30 cal
Rest 1:1
20 cal
Rest 1:1
10 cal
Rest 1:1
20 cal
Rest 1:1
30 cal
Rest

Monday 171127

 

Needing gift ideas? Buy a Inbody Composition testing for you and get one for a friend, spouse, neighbor, or whomever for FREE! Need a new hoodie or t-shirt, buy one get one for free. We have more sizes than what is hanging up!!!

Also, get a 10% discount when you pay with cash when you buy progenex or other items. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

1 Squat Clean + 2 Front Squats +3 Jerks

AHAFA (as heavy as form allows)

Start around 60% and increase by 5-15 lbs each set.

B. WOD:  

Alternate with a partner. Partner 1 does the full 15-12-9, then partner 2. Partner 1 does 12-9-6, etc. Hint: a gentleman would let the lady go first. Partner 2 gets less rest.

15-12-9

Cal bike (women do 12-10-8)

Thruster 75/55  55/35  35/15

12-9-6

Cal bike (women do 9-7-5)

Thruster

9-6-3 (women do 7-5-3)

Cal bike

Thruster

COOL DOWN

C. Above and Beyond:

C alternate for 4 sets

C1 supine grip supine row, AMRAP @1111

(Use the adjustable pull up bar)

C2 single leg DL 8-10 each leg @2020

Use KBs

D rotate for 3-5 rounds

D1 top of ring hold max time for quality, minus 5 seconds. This is a ‘go by feel’. When you think your form would break down in 5 seconds is when you stop.

D2 couch stretch 1 minute each leg

D3 bottom of dip hold max time for quality, minus 5 seconds

D4 5 UB Turkish get up each arm, for quality then weight

 

Friday 171124

WOD times Friday are at 730a and 9a ONLY! 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

With a partner, 14 rounds (total)

30 Air Squats

20/16 Cal Row

10 Burpees over erg

COOL DOWN

B. Above and Beyond:

B alternate for 4-5 sets

B1 back squat, 4-5 reps, 2 sec pause at bottom

B2 single arm ring row, max rep.

Start with weak arm, match reps with strong arm.

C rotate for 4-5 sets

C1 L hang from rings, max time

C2 bottoms up double KB carry, 100’ (down and back length of rig)

C3 duck walk, 100’

Recap: we want the knees and feet straight, with the knee coming directly over the toe, like a tiny lunge.

No kettle bells, this is just the simplest video to see his legs in action.

https://m.youtube.com/watch?v=WqagYS9WQIY

 

 

Thursday 171123

 

Thanksgiving is one of my favorite days of the year because it reminds us to give thanks and to count our blessings. Suddenly, so many things become so little when we realize how blessed and lucky we are. ~Joyce Giraud

We hope to see you all today for a Turkey Burner WOD at 7a or 9a. 

Friday class times will be 7:30a and 9a ONLY!

Wednesday 171122

Thanksgiving Schedule:
7a and 9a – Thursday
730a and 9a – Friday

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

A alternate for 4-5 working sets. 

Back rack walking lunge, 12,14,or 16 reps

Single arm KB sit ups, 10-15 reps each arm

https://www.instagram.com/p/BVhlGFYAIKE/

B. WOD:  

5 rounds for reps, approx 15 min

20 walking lunges

10 wall balls 20/14 14/10 10/6

Max rep strict pull up or ring row, unbroken

Rest 1 min between rounds

COOL DOWN

C. Above and Beyond:

Ski/bike/row 30 min easy. Recover.

Olympic Lifting Class 615p –  Clean and Jerk

Tuesday 171121

Thanksgiving Schedule:
7a and 9a – Thursday
730a and 9a – Friday

 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

35 min AMRAP

20 KB cleans (10 each arm) G/B, B/Y, Y/O

Bike .5/.4 mile

20 T2B

50 Double Under

20 over the box jump 24/20 (completely clear the box)


COOL DOWN

B. Above and Beyond:

Alternate for 4-5 sets

B1 bent over barbell row, 5 reps @2121

B2 8-10 Kang squat. Play with the weight but shoot for quality first

 

 

Monday 171120

Thanksgiving Schedule:
7a and 9a – Thursday
730a and 9a – Friday

Who wants to join in on the 2017 CrossFit Liftoff? You can register now at https://games.crossfit.com/liftoff and join the Letrono Team. 

What is the CrossFit Liftoff?: 
Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition, which will be held Thursday, Nov. 30-Monday, Dec. 4, 2017.

The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30. From there, athletes will have until Monday, Dec. 4, at 5 p.m. PT to complete the workout in addition to their heaviest snatch and clean and jerk. There is no time cap on the lifts and athletes may make as many attempts as they want within the competition dates.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

Find a 1RM Strict Press

3 Front Squat AHAFA

B. WOD:  

For time

1-10 front squat @ top strict press weight

10-1 hand stand push ups

COOL DOWN

C. Above and Beyond:

C 5-7 working sets

Power clean + push jerk, 2 reps, 80-90% tops.

If shoulders are smoked, either keep it light or forego the jerk altogether.

 

D 6 sets, 3 each, alternating. Rest as needed between sets

D1 20-30 sec sprint on bike

3 squat cleans, TNG (touch and go)

Intent here is to practice good mechanics while cycling a heavy load under high heart rate and fatigue. Prioritize mechanics. Adjust the weight to allow for technically challenging but sound movement.

 

D2 20-30 sec bike sprint

5 power cleans, TNG