Monday 171023

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Pause Front Squat 5 x 3

B. WOD: CF OPEN 15.3

14 min AMRAP                

7 Muscle up (ring)           

50 Wall ball    20/14       

100 double under

SCALED:
14 Min AMRAP
50 Wall Balls
200 Single Unders

COOL DOWN

C. Above and Beyond:
C: rotate for 3 sets, 1-2 min rest between movements. Seeking to maximize efficiency and breathing to maximize reps.

C1: 1 min box overs

C2: 30 sec pull ups

C3: 1 min wall balls

C4: 30 sec toe to bar

D: NOT alternating Compare results from Wed 171011. Look to improve movement quality, efficiency, breathing, etc. Not necessarily weight.

D1: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power snatches, touch and go

D2: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power clean and jerks, touch and go

 

Friday 171020

 

Next Friday is the Night of the Living Dead-Lift Off. Don’t forget to put you name down for something to share on the community board. 

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..

A. Strength:

Alternate for 5 working sets. 20 min max.

A1: Find a heavy set of 5 Turkish Get Up, unbroken. Be sure to start with the weak arm.

A2: Deficit lunge, Double KB front rack, 7-8 each leg (14 or 16 total)

To be performed standing on a plate, 2 KB are brought to the rack position. Lunge backwards, kiss the knee to the ground before bringing it back to the plate. These are not only done for load, but for anterior hip mobility in the rear leg. Don’t just go for load here today, but play with the movement and flexibility aspect of it.

Shown here, but we are using a double KB, instead of single:

B. WOD:
25-20-15-10-5

Dumbbell Thrusters   ( 35/20,   30/15, 25/10)
1-2-3-4-5
Turkish Get Up with dumbbell

Cool Down

C. Above and Beyond:

If you can do this before class, you may go heavier. If you do it after class, or if your shoulders are smoked in general, stay light, really drill immaculate technique.

Pause snatch + hang snatch (knee) + snatch

5-7 sets

D: Rotate for 4-5 sets

D1: Single arm bent dumbbell row 5-7 each arm

D2: around the world, AMRAP each side

D3: 7 way hip, 4-5 reps each

Mobility

Smash the hamstrings really good. Use the kids bar on the rig, or a softball or supernova. 15 min total.

Smash the anterior shin. I find a double LAX ball works best for this. 5 min each side.

 

Thursday 171019

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

“Terrific Tabata” 

8 rounds of 20 sec on 10 off

Event 1 Ski Erg for cals

Event 2 Heavy sled push 

Event 3 Assault Bike 

90 sec rest in-between each event

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

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 171018

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: Rope Climbs/Legless Rope Climbs/L-Sit Rope Climbs

B. WOD: 

24 Min AMRAP 

30/20 cal row

30/20 cal bike

30 Deadlift          135/95, 115/75, 95/65

400m Run

COOL DOWN

C. Above and Beyond:

3-5 sets, rest as needed

60 seconds max rep wall balls

The goal here is developing efficiency in movement to improve your number. Yes, you need to move fast, but do you find you do better with a wider stance? Further from the rig/wall? Play, adjust, learn and improve.

D: 3-5 Sets for quality first, then reps

15/10 cal ski, hard

Max unbroken toe to bar

Similar to last week, and even yesterday. How do the T2B feel different with the interference of the ski machine in addition to the heavy breathing? How does your movement change? Does it make a difference if you bend your knees vs. keeping them straight? Terminate the set if the quality of the movement deteriorates too much.

Mobility:

Smash the heck out of your chest/pecs. 10 min total

Gut smash on a slam ball. 10 min total.

 

 

 

Tuesday 171017

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Build to a set of 6 push press. As heavy as form allows.

B. WOD: 

5 min AMRAP

5 Burpees

10 Box Step Ups          24/20     20/16, 16/10 5 each leg, alternating

Rest 5 min

4 min AMRAP

4 Burpees

8 Box Step Ups

Rest 4 min

3 min AMRAP

3 Burpees

6 Box Step Ups

Score: 3 separate scores, one for each AMRAP. These are all fast and should hurt.

COOL DOWN

C. Above and Beyond:

Combine the “soccer drill” with the “snap pull.” The soccer kick should take place just prior to the snap pull, with the end of the kick initiating the snap pull. Get some good clean swings in. Accumulate at least 30 good swings. THEN, if desired, you can turn over into the muscle up for a few sets/reps without dipping out of it. Just transition into the catch, then descend back into the swing and next rep. Don’t wear yourself out, see the next piece before beginning this.

D: Every 90 seconds, for 5 sets

20 seconds bike, very hard

1-3 muscle ups, unbroken. Get straight to the rings after biking.

The intention here is to practice deliberate, thorough, thoughtful muscle ups. Or at least as much as possible under high metabolic duress. Do you find yourself staring at the rings? How long? How does your technique change when you are breathing vs. practicing with no stress? It shouldn’t, at least not much. Does it?

E: Rotate for 3-5 sets

E1: Top of dip hold, 20-30 seconds

E2: 30 hollow rocks/30 sec hollow hold

E3: 8 dumbbell Z press

E4: 5-10 BACK extension, slow and controlled

Mobility: Smash the heck out of your quads and calves. 20 min total.

 

 

Monday 171016

Jeremy & Brad at Festivus Games

Jeremy & Brad at Festivus Games

Congrats to all of you who went and competed in Festivus Games this last weekend at Roy CrossFit. We had 6 teams from Letrono representing and all did fantastic. Many of them it was their first competition! One of our teams walked away with a FIRST Place WIN…Sheri and Jenn (aka…Two Peas in a WOD or SWOLE SISTERS or BESTIE MODE)!!! For some pictures of the event and all the teams, check out our Facebook Page. The teams consisted of: Jeremy/Brad, Tati/Nicole, Amy/Bailey, Elyse/Christa, Craig/Bama, Jenn/Sheri. 

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

If you and your family is looking for some FREE, FUN Entertainment this UEA Weekend, go check out HELLO! My Baby musical at Layton High School. The star of the play is Matt Page who attends the 630a. If you have ever been in a class with Matt you know how he likes to sing and perform, it should be a great show!!!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Build up to a triple Clean – As heavy as form allows

B. WOD: 

12 RFT, 20 min cap. For those who don’t finish, total rounds and reps.

4 strict pull ups

8 hand release push ups

12 air squats

32 double unders   (Keep the number the same for single unders)          

COOL DOWN

C. Above and Beyond:

4 rounds:  500m, 60sec rest, 300m, 3min rest

Row Workout Pacing

Current 2000m Row PR Time 500m pace target 300m pace target (per 500m) 300m pace target
06:45.0 01:41.3 01:34.3 00:56.6
06:50.0 01:42.5 01:35.5 00:57.3
06:55.0 01:43.8 01:36.5 00:57.9
07:00.0 01:45.0 01:37.5 00:58.5
07:05.0 01:46.3 01:38.8 00:59.3
07:10.0 01:47.5 01:40.0 01:00.0
07:15.0 01:48.8 01:41.3 01:00.7
07:20.0 01:50.0 01:42.5 01:01.5
07:25.0 01:51.2 01:43.5 01:02.1
07:30.0 01:52.5 01:44.5 01:02.7
07:35.0 01:53.7 01:45.8 01:03.5
07:40.0 01:55.0 01:47.0 01:04.2
07:45.0 01:56.2 01:48.0 01:04.8
07:50.0 01:57.5 01:49.0 01:05.4
07:55.0 01:59.2 01:50.3 01:06.2
08:00.0 02:00.9 01:51.5 01:06.9

D: 3-4 sets, rest as needed

45 seconds

Max squats holding a sandbag in the bear hug. No dropping the bag.

Adjust as needed based on what you learned doing this last week. Do you need to reduce the load? Pace it better? Today’s interval is 15 seconds slower than last week’s. Can you get the same reps, or close?

 

Friday 171013

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..

A. Strength:
Dead-Lift – Work up to a Heavy 1RM

B. WOD:

5 RFT, 12 min cap
9 DL       225/155
9 HSPU

**This is essentially Diane. How does your time compare in this format compared to a normal 21-15-9?

Cool Down

C. Above and Beyond:

4-5 sets for quality max reps. Rest as needed between sets.

15/10 calorie bike

Toes to bar

Purpose: challenge the T2B under cardiovascular stress. How many can you do? How long does it take? Play with straight leg vs. bent leg, if desired. How does this compare to your normal max rep? Use your breath to find a rhythm on the T2B as best you can under heavy breathing.

D: 4 sets, rotating

D1: 20-30 sec top of dip hold. Elbows locked, hands turned out, press down into the rings.

D2: Lateral pistol switches, 10 reps each leg.

Sit in the bottom of a squat. One leg extends laterally, sweep it across the ground until it is in front of you, then bring it back to the squat and switch legs. Hold onto an upright if needed. If possible, keep the foot off the ground instead of dragging it.

D3: For quality/rehab/stability

Bottoms up KB press, 6-8 reps each side, alternating.

D4: Double KB front rack duck walk, 50′

Notice that his knees track forward over straight feet, and that the feet and knees don’t turn out or rotate much. We don’t want to rotate the knee too much.

Thursday 171012

Pot Luck Sign Up Sheet is hanging up on the community board, be sure to mark down what you will be bringing to our Halloween Party/Lift off on Friday October 27th. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  “Lucky 7″

Every 7 minutes, for 21 minutes (3 sets) for times:

600 M Row

20 Push Press 45/30 40/25 30/20

15 Med ball V-ups

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

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 171011

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill:
Pistols:

Pay attention to the butt back discussion, starting in video 3. This will be really helpful in unloading the knee.

In lunges we often say not to let the knee go over the toe. Watch video 1 and reconsider…

KB Snatch: 

I’ve found a relaxed grip is huge for these and bar muscle ups – it’s been a really helpful coaching cue for me.

B. WOD: 

Every 2 min for 12 min (6 sets)

20 KB snatch       G/B     10 each arm, not alternating

10 pistols

Each set should take 1:00 to 1:20. Scale reps or weight accordingly.

Scale for pistols will be a tall box step up. Ideally the box is at least knee height, preferably taller. Second half of the video. Or a counterbalanced pistol is fine as well. For those with knee issues, the box is recommended.

 

COOL DOWN

C. Above and Beyond:

C: Hang Clean 2 reps, 5-7 sets for quality

D: NOT alternating

D1: 3-4 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power snatches, touch and go

D2: 3-4 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power clean and jerks, touch and go.

Focus on a good descent/set up each rep. play with a more “proper” set up of a low butt, pushing with the legs, versus a higher butt set up, which fatigues the legs less. For the general population, we want a more olympic style set up, but in competition, good competitors have a couple strategies. One of these in regards to cycling reps is using a more hamstring dominated pull for high reps.

E: Crossover Symmetry, recovery protocol

Tuesday 171010

We hope the hour of your day at Letrono is the best hour of your entire day….. just like Jake!

Three Truths of Fitness

Following the three lies of fitness, here are your countervailing truths. Follow them, and fitness will be yours:

  1. Ignore your scale. In fact, throw it away. You should worry only about body composition (your ratio of body fat to lean tissue). Improve that ratio, and fitness will follow. Of course, understand that the ideal body-fat level is not zero, and pursuing that end can be as bad for your health as worrying about your scale weight.
  2. Avoid comfortable workouts. Effective workouts are not easy. You will need to vary your distances, loads, and times. You will need to push yourself. You will need to lift, sprint, climb, and run long distances to create new adaptations, and you’ll need to avoid routine at all costs.
  3. Pay attention to your macronutrient intake. Health, fitness, and favorable body composition result from a balance in your storage and mobilization hormones, borne of a blood sugar level that is low, level, and steady. This can be achieved by eating high-quality fats, proteins, and carbohydrates at every meal. Forget you ever heard of a calorie.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Back Squat – Build up to a heavy 3 rep, THEN do 3 x 3 at 85-90% of your heavy 3 rep

B. WOD: 25 min cap

50-35-20

Calorie Row

Box Jump 20/15 (15″ is a 12″ with a 25lb plate, this is a rough estimate, of course)

Calorie Bike

Double Under (X2)         

COOL DOWN

C. Above and Beyond:

As a warm up for the remaining work:

3-4 sets

Half kneeling, Bottoms up KB press, 6-8 each arm

12-16 reverse lunges from a plate, for mobility, as discussed last week.

 

C: Muscle up practice

Combine the “soccer drill” with the “snap pull.” The soccer kick should take place just prior to the snap pull, with the end of the kick initiating the snap pull. Get some good clean swings in. Accumulate at least 30 good swings. THEN, if desired, you can turn over into the muscle up for a few sets/reps without dipping out of it. Just transition into the catch, then descend back into the swing and next rep.

D: Split Jerk, 3 reps. 3-5 sets for quality

1 rep off leg, 2 reps on leg

These are to be done touch and go. Hit the jerk, recover, drop the bar to the shoulders and immediately go into the next rep. The idea here is that it is going to take a lot of focus to hit your positions and be stable with any kind of weight, moving this quickly, and using the off leg.

Then

Split Jerk, 3 reps, 3-5 sets for weight

May be dropped to a box in between

E: accumulate 30-50 around the world