Monday 180122

Coach Taylar has been with Letrono CrossFit since 2012 when he started as a young kid (ok man) who had taken a Crossfit type class while he was a student at the University of Utah and wanted to continue on. After being an athlete he then joined the ranks of the coaching staff, along with becoming an incredible talented  Crossfit athlete at LCF. Coach E always gave him a hard time because his voice was so soft and he felt like a little brother to him. He often had to get out the mega phone during Friday Night Throwdowns so people could hear him……  We are sad to say that this week will be Taylar’s last week coaching with us. He has grown up and is now spreading his wings. Taylar will be missed as a coach, athlete, and most of all a friend!  “Fair winds and following seas”

Playcare – Due to sickness, there may or may not be coverage for the 9a and 10a classes this first part of the week. IF you use the Playcare, check GroupMe for updates. As of now, the 10a class on Monday will not be covered and the 9a class on Tuesday. Plan accordingly. 

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength:
Back Squat – Find 1 RM (25min cap)

B. WOD:
4 Rounds for time of:
7 STO
8 Box Step Ups 24/20 20/16
9 Back Squats
RX – 95/65 75/55 55/35
ADV – 115/75

Friday 180119

Saturday Schedule:
6a – Oly
7a – WOD
8a – Striking
9a – WOD

Sunday Schedule:
9a – WOD

Dynamic Warm-Up – Mobility
Prepare  for..

A.  Sport Specific – Snatch
Every 2 min, 8 sets (16 min)
Row or bike, 20 seconds hard
3 squat snatches

Following the same format we have, spike the heart rate and perform 3 heavy, technically sound lifts. Adjust load up or down as needed.

B. WOD:
5 RFT, 20 min cap
1 rope climb
10 dumbbell burpee box over  20/16 and 50/35
20 wall balls  30/20

If you don’t finish, add the unfinished reps to 20:00

Thursday 180118

Dynamic Warm-Up – Mobility
Prepare  for..

A. WOD: “No Loopholes”
5 RFT
50 Double Unders
20 Alternating Cossack Squats w/ KB Goblet Hold G/P P/B B/Y
10 Single-arm KB Presses (5 each arm)
–REST 90 Seconds–
Repeat

B. ROMWOD:
Lats, Shoulders and IT Band

C. Strongman:

Find your heaviest farmers walk x25M

Then

Drop weight x 20lbs on ea bar
7rnds
Farmers carry x50M
Swings x20 big boys/white
Take a 1 min break repeat

Then

Rower
6rnds
:30 on :30off

6:15 -Striking with Sara

Wednesday 180117

Olympic Lifting Class Wednesday at 615p!!

CF Open 2018 – 

FIVE WEEKS – FEB. 22-MARCH 26

18-.1 Feb. 22-26

18.2– March 1-5

18.3– March 8-12

18.4– March 15-19

18.5– March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength:
AHAFA
3 Front Squats + 1 Jerk

B. WOD: CF Open 11.4
10 min AMRAP of:
60 Bar facing burpees
30 Overhead squats      120/90
10 Muscle ups

Scale: 15 dips (may sub C2B or normal pull ups instead if you didn’t come yesterday, if desired)

Olympic Lifting – 615p

Above and Beyond

C 3-4 sets each, alternating, rest as needed

50’ DB walking lunge, front rack 50/35

10 C2B

14-20 dumbbell snatches, alternating

5  bar muscle ups

Go for quality gymnastics under high heart. Don’t do too many reps after doing pull ups yesterday and muscle ups today.

D bike/row/ski 20 min easy

 

Tuesday 180116

Dynamic Warm-Up – Mobility
Prepare  for..

A. WOD:
For time (10 min cap)
800m Run
60 Double unders / 90 singles
40 KB cleans (total, NOT alternating)   B/Y, Y/O
20 strict pull ups

At the 15 minute mark:

2 Rounds for time of: (10 min cap)
400m Run
30 Double unders / 45 singles
20 KB cleans
10 Strict pull up

At the 30 minute mark:

4 Rounds for time of: (10 min cap)
200m run
15 Double unders /25 singles
10 KB cleans
5 Strict pull up

(3 scores to this workout. Each workout has the same number of reps. How do you compare in each?)

Above and Beyond

B 4-5 rounds for times of:
10 Box jumps 30/24
20 T2B
Rest as needed between. Goal is improving toes to bar under duress.

 

C Rotate for 3-4 sets of:
C1 Half kneeling single arm KB or DB press

C2 10 Pistols each leg, NOT alternating. Scale as needed to improve/develop pistol.

D Rotate for 3 sets of:
D1 Bottom of dip hold/swing 10-30 sec 

D2 Band pull aparts 15 reps

D3 Top of dip hold 10-30 sec

D4 7 way hip, 5 reps

STRONGMAN:
Find today’s max w/snatch grip deadlift w/5 lifts

Then

Take 20lbs off
6 Rnds of:
Snatch grip deadlift x3
Assault bike x10cal
Slamball x10 40/50
Take 1 min break repeat


Then

True form
5  Rrnds of:
1:00 on 3:00 off

Monday 180115

THE OPEN ISN’T ABOUT QUALIFICATION. IT’S ABOUT PARTICIPATION.

Open registration is live. Register here. The Open runs Feb. 22-March 26.

Get registered for the CF Open 2018!!! We have another fun 5 weeks planned!

Dynamic Warm-Up – Mobility
Prepare  for..

A. WOD:
17 min AMRAP
21 Power Cleans      75/55
15 Box Jump      24/20
9 HSPU

B. Above and Beyond:

B 4 x 50 calorie row
Rest 1:1 this is specifically open prep. Note the time and distance for each set, as well as your perceived effort. Goal is not necessarily an all out effort, but to try to gauge what a repeatable effort is, how long it will take.

C alternate for 3-4 sets
C1 double KB Turkish sit up, 10-12 reps
C2 GHD hip extension 10-15 reps

Friday 180112

 

NO 6a Oly class Saturday, it will be at 7a this week!

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength
3 X 20 Back Squat   Add weight each set if possible. Must maintain good mechanics.

Rest at least 4 min between sets.

Warm up with sets of 6-8 reps until the first working set. If you haven’t been present for squatting for several weeks, a good starting point is around 65%

B. WOD:
21-15-9  (8 min cap)
Toe to Bar / Progression
Kettlebell Swing R/G G/P P/B

C. Above and Beyond:

C: Alternate for 3 – 4 sets
C1: Supine row on short bar, supine grip (palms up), max rep @2020

C2: Ring plank, 30-60 sec

D: Alternate for 3-4 sets
D1: Handstand hold, free standing or nose to wall, 20-40 sec

D2: Side plank, 30 sec each side

Thursday 180111

**Saturday 6a Oly class is being moved to 7a this week only!

Dynamic Warm-Up – Mobility
Prepare  for..

A.  WOD:
Partner WOD
17 min AMRAP of:5
50 Air Squats
40 KB Swings G/P P/B B/Y
30 GHD or ABMAT Situps
20 Burpees
10 Pushups

Divide all movements in half, and switch with partner after performing your share. ie, P1 does 25 air squats, then P2 does 25 air squats. P1 does 20 KB swings, then P2 does 20 KB swings and so on. Lighter bells today, to move quickly with perfect form.

B. ROMWOD:
Low back, hips and groin

Twisted Cross 2 min each side

https://youtu.be/DtIMgieE3hY

Thread The Needle 2 min each side

https://youtu.be/M8-bBGOilms

Quarter Dog 90 sec each side

https://youtu.be/LfXrl1TWLqo

Sumo Squat 90 sec

https://youtu.be/AYIKJwOw7Fo

Frog

https://youtu.be/KKLRpTXA3k0

6:15 -Striking

Wednesday 180110

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength Sport Specific:
E2MOM 20 minutes – 10 Sets
30 Double Unders / 50 Singles
3 Power Snatches

Snatches are to be done AHAFA, load can be adjusted up or down as needed. Similar to last week we are looking to train the stimulus of having to complete heavy and technical lifts under high heart rate. May be touch and go or drop and go.

If your double unders are shotty, just do fast singles. This not the time to practice.

B. WOD:
12 min AMRAP of:

12 DB front rack walking lunges   50/35
12/9 calorie bike
12 dumbbell snatches, alternating
12/9 calorie ski

Above and Beyond:

Easy row, bike, or run for 20 min

Extra mobility

6:15p – Olympic Lifting

Tuesday 180109

Log in to WODIFY so you can sign your waiver and membership agreement. Upload a Photo too!!

Dynamic Warm-Up – Mobility
Prepare  for..

A WOD:
Jackie 
    Compare to 170522
For time of (10 min cap)
1000m Row
50 Thrusters 45/33 33/15
30 Pullups

At the 15 minute mark:

Backie (10 min cap)
30 Pullups
50 Thrusters 45/33 33/15
1000m Row

Recommended scale for pullups today: jumping or banded, or some combination of those with beat swings.

Above and Beyond:

B: Alternate for 3-4 sets of:

B1: Single arm ring row, max rep
B2: Goblet Cossack squat, 6-8 each side

C: Rotate for 3 sets of:

C1: Ring support, 20-30 sec
C2: Single arm Turkish sit up, 8-10 per arm
C3: Dip support (bottom of dip) 20-30
C4: Supine Chinese plank, 1 min