Friday 111717

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength: Snatch
Build up to a technical set of 3 (AHAFA)

B. WOD:

Retest from Monday 170619

3 RFT
1 Snatch
2 OHS
3 Clean
4 STO
50 walking lunges

Advance: 185/135, Intent here is that the snatch will be challenging but doable. Scale as needed for that. These athletes will do SQUAT snatches and SQUAT cleans. Scale weight as needed.

Rx: 135/95. These athletes may do power Snatches and Cleans. Again, should be a challenging but doable power snatch.

**Perform the same way you did last time**

Cool Down

C. Above and Beyond:

Thursday 171116

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. WOD:  

“Annie”
50, 40, 30, 20, 10
Double Unders
Sit-Ups

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 171115

 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. WOD:

In teams of 3

AMRAP 40

Calorie bike

Rotate as needed.

This is mental as much as physical. Enjoy!

Cool Down

B. Above and Beyond:

B. Alternate 3 – 5 sets for quality, then max reps, rest as needed between.

B1 5-15 unbroken C2B pull ups, whatever you can do for quality followed immediately by max rep OHS or 40 sec of OHS whatever comes first @95/65

B2 AMRAP unbroken DB strict press, dumbbells should add up to about 70% of yourb RM strict press, immediately followed by max rep t2b in 40 sec

C. Alternate for 3 sets

C1.  50 walking lunges immediately into max rep wall ball in 60 seconds. How does this 60 seconds compare to feel, numbers, quality in the 60 second tests we’ve done recently?

C2. 15 Cal ski directly into max rep alternating DB snatch 70/50 in 60 sec

D. 6-8 sets of double unders, 30 seconds, playing with speed/tempo etc. Can you get more than 60 in 30 seconds? How does your breathing feel with 45 reps vs 60+? How do you feel otherwise?

Tuesday 171114

 With the new day comes new strength and new thoughts. ~Eleanor Roosevelt

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength:

4-5 x 5 deadlift @2021

2 second ascent, pause/breathe at the top, 2 second descent, touch and go

AHAFA    Looking to do same weights as last week for one more rep, and/or increase weight if appropriate

Looking for a heavy set of 5, but the goal here is mechanics. Shoot for 75-85% of 1RM if mechanics are good. This means bracing and positioning need to be on point. Keep the bar close to the body.

B. WOD:

10 AMRAP

5 Dead Lifts 275/185, 225/155, 185/115

3 Ring Muscle Up

Cool Down

Above and Beyond:

Rotate for 5 giant sets, rest as needed between movements

C1 max rep ring row @2022

C2 single arm KB sit up

C3 single arm KB bench press, 8-10 per side

C4 bottom to bottom pistol switches, 60 seconds for quality reps

C5 hollow position hanging from bar, max time for quality

C6 back rack Cossack squat for quality and mobility. Add weight as form allows

 

Monday 171113

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength:

Alternate for 4-5 working sets

A1. Front Squat   4-5 reps @2221, AHAFA

Again, 2 down, 2 bottom, 2 up, 1 top (just enough to breathe and go again)

A2. Single arm bottoms up KB press, 3-8 per side.


B. WOD:

30 DB snatch 50/35, 40/25, 30/15

Run 400 with DB

30 slam ball 30/20, 25/15, 20/10

Run 400 with ball

30 KBS (American) G/B, B/Y, Y/O

Run 400 with KB

30 wall ball 20/14, 14/10, 10/8

Run 400 with ball

Cool Down

Friday 171110

 Reminder – There will not be a 6a class on Saturday!

Saturday Schedule:

7a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength: Clean and Jerk
Work up to a heavy 1 rep max

B. WOD:

3RFT, 9 min cap
30 walking lunges
15 Clean and Jerk   95/65, 75/55, 65/35

Cool Down

C. Above and Beyond:

Set up 2 barbells

1 has 75% of your 1RM CJ, the other 75% of your 1RM snatch

Every 30 seconds perform one lift. This week, you will complete all 15 snatches, then all 15 CJ.

Go for 15 min (30 total lifts)

You are only permitted 1 miss in each lift. If you miss twice, drop the weight for today, and take note of when that takes place, how you feel, etc.

May perform any style today, squat is not required.

Take note: how does this feel compared to last week when you alternated? Easier? Harder? More/less fatiguing? Mentally how did you handle them differently?

 

Thursday 171109

Reminder, NO 6a Saturday Class. Oly will be at 7a this week only! There will still be a 7a WOD. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

“Team Sting”

Partner WOD

5 rounds 

P1 100m Farmer Carry      Red/Green Green/Purple Purple/Blue

P2 Max Cals on Assualt bike until P1 returns then switch

Both partners rest 1 min in-between rounds 

*score is total cals accumulated as a team

**Scale down as needed. Ask your coach for help. 

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 171108

This Saturday there will NOT be a 6a OLY Class, it will be at 7a instead this week only. 

Oly Class Wednesday at 615p!

What is intensity? It is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. Excuse-a-what? Intensity is what gets you the results you seek. If the WOD was 100 pull-ups, in as much time as you need, it is very fair to say someone would take an entire hour, if not more, to do those 100 pull-ups. Doing 100 mechanically sound pull-ups in an hour is more like skill work, allowing someone to take any needed rest to assure every pull-up is a good one. But the lack of intensity does not favor adaption to improving the ability to do a lot of pull-ups in a short period of time. On the flip side, if the WOD is 100 pull-ups, in 3 minutes, no matter the cost. People will move, things will get intense but I think this time we can agree, there are many that would be hucking their body around the pull-up bar doing things that look nothing like a pull-up. This excessive intensity at the expense of sound mechanics also does not favor adaptation,  because constantly doing a movement really bad over and over and over again will not one day make you good at that movement. So what are we suppose to do? How do we blend these concepts? We scale the intensity to meet the individual person’s needs. Intensity comes in all forms: more weight, more reps, more time. So to scale someone we can lighten the load, take away a few reps, shorten the time. We can even change the movement or assist the movement. No muscle-ups? We can work on the parts that make up a muscle-up, pull-ups and dips. No pull-ups? We can assist the movement with jumping, bands, or using ring rows. We want you to move well, we want you to keep moving well throughout the workout, and we want you to keep moving well throughout the workout with as much intensity as possible. 

CrossFit is infinitely scaleable. Scaling does not mean we are weak, less of an athlete, or somehow inferior. Scaling is a tool used to help us grow as athletes, increase our strength and capacity, and keep us safe. If you are new to CrossFit, fresh from the foundations program, you may be given fewer rounds, reps, or weight. If you were once a collegiate athlete and find yourself de-conditioned and getting back into working out, you may be given fewer rounds, reps, or weight. If you are recovering from an injury, along with the above, you will also get modified movements to support your rehabilitation. Scaling should never be looked at as a negative thing or something to be avoided at all costs. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD: 

3 sets

6 min on, 3 min off  

A1.  Row 1000/700

25 wall balls 20/14, 14/10, 10/8

Max KBS G/B, B/Y, Y/O

 

A2.  Bike 2/1.5 miles

25 wall balls 20/14, 14/10, 10/8

Max Box Jump 24/20, 20/16, 16/10

These should be jumped, not stepped, so scale as needed. Barring injury of course.

 

A3.  Ski 800/600

25 wall balls

Max T2B

 

3 scores, 1 for each “max effort” piece

The row/bike/ski portions need to be terminated after 4:30 at the very latest. Ideally it’s about a 4 min effort, give or take.

COOL DOWN

B. Above and Beyond:

B: muscle up drills, 10-15 min

C: rotate for 3-4 sets

C1: Supine GHD hold, max time

Like a GHD sit up, hold yourself parallel to the ground, legs straight, hollow trunk

C2: top of pullup hold, max time

Be sure to keep a long neck, don’t sink into your shoulders

C3: prone GHD hold

C4: Top down glute bridge dumbbell bench, 8 per side

Tuesday 171107

This Saturday there will NOT be a 6a OLY Class, it will be at 7a instead this week only. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Back Squat 3 x 3, work to a heavy 3 rep and then perform the work as prescribed. 

B. WOD: 

For Time

5-10-15-20

Dumbbell Hang Squat Cleans   50/35, 40/25, 30/15

Run 400m

Only 3 runs. Workout starts and ends with DB Hang Cleans

COOL DOWN

C. Above and Beyond:

3-5 sets as warm up

Dumbbell split jerk 2-3 reps per leg, 1 sec pause in receiving position

Bent over reverse fly, 10 reps

C.  Jerk balance, 3 reps, pause 2 sec in receiving position

3-5 sets for footwork

3-5 sets

2 (Front Squat + Split jerk)

2 second rest in receiving position of each jerk

Do 3-4 sets, alternating

D1.  Front rack deficit reverse lunge, 5-6 per leg

D2 Bent over alternating row, top down

6-8 per arm

Monday 171106

 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

4×4 deadlift @2021

2 second ascent, pause/breathe at the top, 2 second descent, touch and go

Looking for a heavy set of 4, but the goal here is mechanics. Shoot for 75-85% of 1RM if mechanics are good. This means bracing and positioning need to be on point. Keep the bar close to the body.

https://www.youtube.com/watch?v=6JgGPWoYXqk

https://www.youtube.com/watch?v=a-DJu0bEVPw

B. WOD: 

80 Double Under

40/28 push up

20/14 CHIN up

10 Deadlift 315/215

20/14 chin up

40/28 push up

80 double under

COOL DOWN

C. Above and Beyond:

Running Intervals

5-6 sets

Run 800m @1mile pace

Rest 3-5 min