Friday 170623

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: Nate”
20 min AMRAP
2 MU
4 HSPU
8 KBS R/G

Scale:
4 dips
6 Barbell Z Press
8 KBS

4 dips instead of MU, and NO MORE THAN 2 abmats. If not possible, use a box for HSPU or do 6 DumbBell Z press on ground)

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

COOL DOWN

 

COOL DOWN

ABOVE and BEYOND: 

Alternate for 3-4 sets

B1: Bulgarian split squat, 8-10 reps
B2: max rep ring row @2020, set terminates when tempo cannot be maintained

Rotate for 3 sets
C1: Ring Push Up, @2121 Max rep
C2: Single arm high pull, 5-8 reps
C3: Ring Body saw w/pause, 30 sec

https://www.instagram.com/p/BTMDDKdjh2_/?taken-by=marcusfilly&hl=en

D4: band pull aparts 10-15 reps

 

Thursday 170622

July is right around the corner which means HERO MONTH. This month we will be honoring the fallen with HERO WOD’s. Everyday in July will be a HERO WOD with the exception of Thursday’s. YOU do 19 HERO WOD’s the month of July and YOU will EARN yourself a Letrono CrossFit HERO T-Shirt!! 

JUMP ROPES – If you have a personal jump rope that is hanging up with the MEMBER’S ROPES, please take it home by the end of the week so we can clean up the ropes that don’t belong to anyone and taking up valuable space. You can bring your ropes back next week!!

A great read regarding Nutrition: “5 Diet Tips to Maximize Muscle Growth”http://boxlifemagazine.com/5-diet-tip-to-maximize-muscle-growth/

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD  “Firestarter”
3 man teams / 3 Rounds    
P1 200m Run
P2 Max Double Unders
P3 Max Heavy Sled Push

The Runner is the pacer, p2 and p3 will work until runner returns and then rotate. The whole team will rest 90 seconds then go again. Score is total number of DU and sled pushes (once down green is 1 rep) from all 3 rounds. 

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170621

Bama Jr, maxing out his dead-lift, great job SAM!!

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Build up to a heavy Push Jerk

B. WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

*Score if total number of pull ups.

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

COOL DOWN

C. ABOVE and BEYOND:
C: Alternate for 4 sets

C1: Single Arm Push Up, Max rep, OR Single Arm DB Bench, 8-10 reps each arm
C2: lateral box step up, 10 reps each leg

 D: Bike/row/run for 15-20 minutes, easy. Flush legs

Tuesday 170620

Dynamic Warm-Up – Mobility
Prepare to for..

 WOD: 4 Sets, alternating 20-25 min
A1: Front Squat 4-6 reps @42×1 (this is the final week of this. Retest in 2 weeks)
A2: Max rep Push Up in 30 sec. 

B. Finisher
5 Min AMRAP 
5 Front Squat 75/55
5 STO 75/55

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

COOL DOWN

ABOVE and BEYOND:

C: Alternate for 3-5 sets (Do NOT count warm up sets for cleans. Warm up, then proceed into the rotation.)
C1: 2 Hang Clean + 1 Power Clean
C2: DB Split Jerk, 4-5 reps, NO pause, but still get some reps in with off leg. 

D: Rotate through for 4 sets
D1: Double KB Front Rack Carry, 100′ (down and back once)
D2: Ring Support, 15-30 seconds
D3: Beat swings, 10-20 reps for quality.
D4: Bottom of ring dip support, 15-30 seconds

Notice her control, and that the movement is stomach and shoulder driven, there is not an excessive arch forward to gain momentum.

Feet together, toes pointed, whole body tension.

 

 

Monday 170619

IMG_1278

 Happy Father’s Day to all the Dad’s at LCF!! 

3rd Annual Pineview WOD/BBQ – We are planning for another epic event this year at Pineview with a Beach WOD, BBQ, Boats, Besties, and fun in the sun!! We are looking at Saturday August 12th!! Mark your calendars. There is a slight possibility that there will be a change in date from the 12th to the 5th, so put both dates on your calendar’s to be sure you can make it!

We are still looking for a 9a Playcare attendant for Friday’s at 9a starting the first week of July. Let Sara know if you are interested! 

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Front Squat 5 x5 @ 90% of 5RM

B. WOD:
3 RFT

1 Snatch
2 Overhead Squat
3 Cleans
4 Shoulder to Overhead
50 walking lunges, total

Advanced 185/135
RX 115/75

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

COOL DOWN

ABOVE and BEYOND:
C: Alternate for 3 sets

C1: Single Arm Ring Row, Max Rep
C2: Romanian Deadlift 6-8 reps @2021

D: Alternate for 3 sets
D1: Single Leg Deadlift, with barbell, 10 reps per leg
D2: 3 point dumbbell row, 12-15 reps, does not need to be strict.

Friday 170616

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
A
3 Rounds for time of:  (21 Min time cap)

15/12 Cal bike
30 Walking lunges
15/12 Cal row
30 GTO (Ground To Overhead)
15/12 Cal ski
30 Single Arm DB/KB Push Press (15 each arm) 

GTO: 35/25 25/15
Push Press:
Men: 35/30/25 DB/Blue KB
Women: 20/15/10 DB/ Yellow KB

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

COOL DOWN

ABOVE and BEYOND: 

B: Alternate for 3 rounds of:
B1: Single leg biased deadlift 8-10 reps per leg 

B2: 10-15 band pull aparts 

B3: Practice snap to hollow, and/or ring swings.

Thursday 170615

IMG_2032

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD or Skills class

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD 
16 Minute EMOM of:
Odd: 17/13  15/11 Cals
Even: Wallball  20/17 18/15 16/13 reps 20/14 14/10 10/8

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity through EMOM.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170614

We are looking for a 9a Playcare attendant on Friday’s. If you are interested in a discounted membership for 4 hours of watching kids per month, let Sara know. We are looking to fill this spot by July 1st. 

Coach E  is heading out for a 6 month deployment on Friday. If you see him before then be sure to wish him well and safe travels. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
 5-7 sets of:
3 position power snatch, +1 OHS
Mid thigh, top of kneecap, below kneecap somewhere, not ground.
IF proficient in snatch, may do 3 squat snatches instead.

WOD:
13 min AMRAP of:

3-6-9-12…
OHS
T2B
Burpee

Adv: 135/95
RX: 95/65
75/55
55/35

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through  A & B.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

C: Alternate for 3-4 sets
C1: Single Arm Push Up, Max Rep, OR Single Arm DB Bench, 8-10 reps per side
C2: Max duration chin over bar hang, or max rep ice cream makers.

Set terminates when movement deteriorates. IE on chin over bar hang if the shoulders start to rise into the ears, or chin drops below bar.

D: Alternate for 4 sets
D1: KB Front Rack/ Overhead carry. 200′ (down and back twice)
One kettlebell held in FR, one OH. FR should be heavier than OH KB
May use dumbbell overhead instead if it pleases you.
Perform with one arm, move to sit up on same arm, then come back, switching arms. 2 sets will be completed each side.

 D2: 10 single arm KB Overhead sit ups.

Tuesday 170613

We are looking for a 9a Playcare attendant on Friday’s. If you are interested in a discounted membership for 4 hours of watching kids per month, let Sara know. We are looking to fill this spot by July 1. 

Coach E  is heading out for a 6 month deployment on Friday. If you see him before then be sure to wish him well and safe travels. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
A:
4 sets, alternating between. 

A1: Rack Pull 2-5 reps. Increase volume and/or weight from 2 weeks ago.

A2: Max Effort Ring Row @2020. Set terminates when you can no longer keep tempo. Set bottom ring to belly button height, feet against metal plate.

WOD:
B:

4 Rounds for time of: (12 Min time cap)
7 STO (Shoulder To Overhead)
8 Box Step up, back rack bar (4 each leg,alternating)
9 Back squats 

Adv 115/75
Rx 95/65
S: 75/45
B: 55/35

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through  A & B.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

C: Rotate for 3-4 sets 15-30 seconds each static holds
C1: Ring Support
C2: Head Stand Hold
C3: Dip Support (bottom of ring dip)
C4: Nose to wall hand stand hold 

D: Alternate for 3 sets:
D1: Suitcase Carry 50′
D2: Goblet Cossack Squat 6-8 reps per side

 

Monday 170612

 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
A:
1000m Run
30 HSPU
1000m Run
30 Ring Dips
1000m Run
30 Push ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through A.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

B: Front squat plus jerk
Build to a heavy set of 2 FS + 1 Split Jerk. Look for 5-6 working sets of 70-85% 1RM CJ 

C: Alternate for 4 sets
C1: Single Arm Ring Row, Max Rep 

C2: Lateral box step up, 8-10 reps per side. 

X Over symmetry recovery protocol