2/28/2014

WARM UP

Pass through
Push up
Mountain climber
Sit up
Back ext
Walking lunge
Hurdlers
Leg swings

Foam roll if necessary

BUY IN

Discuss efficiency for Open WOD 14.1

WOD

"14.1"

10 min AMRAP

Scaled 1 / RX -

30 DU
15 Power Snatch 75/55


Scaled 2 -

60 SU
15 Power Snatch 55/35



*Athletes must choose their division for the entire Open before the WOD starts

*a note for athletes , the Scaled 1 division is RX this week. It may not stay that way going forward*


CASH OUT

Recover - could you have gone harder ?

MOBILITY

Hips, Quads , Glutes, Hamstrings, Shoulders

2/27/2014

WARM UP

Pass through
Push up
Inverted row
Mountain climber
Sit up
Back ext
Walking lunge
Wall squat
1 leg hip hinge
Side lunge
Hurdlers
Leg swing

SKILL

Deadlift
Hang clean

WOD

Strength:
Deadlift
3 reps 65%1rm
3 reps 75%1rm
AMRAP 85%1rm

Metcon:
4 RFT
6 hang clean 95/65
8 goblet squat 70/53
10 barbell row 95/75

CASH OUT

Discuss prep open WOD 14.1 tomorrow

MOBILITY

Coaches will direct each athlete individually

2/26/2014

WARMUP

Pass through
Push up
Wall squat
Walking lunge
Sit up
Back ext

BUY IN

Back Squat
3 reps 65%1rm
3 reps 75%1rm
Max reps 85% 1rm (aim for 8 - 12 reps)

SKILL

Burgener
Snatch - power or squat

WOD

In teams of 3:

For time - As a team complete -
Row 5000m
Snatch 4000#
150 burpees

*Reps can be broken up in any way and all 3 partners can work at the same time . All 3 athletes should be on a different exercise at all times
**Each athlete can have own bar for snatch

If necessary, n teams of 2:

For time - As a team complete -
Row 4000m
Snatch 2000#
75 burpees

If only 1 person

For time -
Row 2500m
Snatch 2000#
50 burpees

CASH OUT

Recover

MOBILITY

H/S and chest

2/25/2014

WARM UP

Pass through
Push up
Wall sit
Static lunge
1 leg hip hinge

BUY IN

Strict press

5 reps 60% 1rm
5 reps 70% 1rm
Max reps 80% 1rm
* Max set ends if legs are used in any way or a rest of more then 2 seconds is taken.

SKILL

Split Jerk

WOD

12 min AMRAP

30 DU
15 Split Jerks 155/105

CASH OUT

5 rounds of OH Squats with empty bar

Hold at bottom, coaches decide depth and length of squat hold

MOBILITY

T/S and Glute Medius

2/24/2014

WARM UP

Pass through
Incline push up
Sit up
Wall squat with hold
Walking lunge
1 leg hip hinge

BUY IN

Explain WOD

SKILL

Transitioning from exercise to exercise efficiently

WOD

"Chelsea"

EMOTM 30 MINUTES

5 Pull-ups
10 Push-ups
15 Squats

*WOD is scored by the amount of full rounds completed within the 1 minute of work allowed (Max 30)
**If an athlete fails to finish the reps within 1 minute they must skip at least the next round (they may elect to skip more than one to rest)
***No intentionally skipping rounds, ie one on, one off, two on, two off. The goal is to do all 30 rounds

CASH OUT

Recover and go over CrossFit Open which starts Friday!

MOBILITY

Hip flexor and lats

2/21/2014

WARM UP

Pass through
Push Up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Deadlift

5 reps 60% 1RM
5 reps 70% 1RM
Max reps 80% 1RM

*losing brace in core or releasing bar stops max rep attempt. Aim for 8-12

SKILL

Pistol
KB snatch

WOD

For time:

400m run
20 Push press 115/75
25 Alternating Pistols (each leg)
10 KB snatch (each arm) 53/35
5 Rope Climb or 15 Pull-ups + 15 Knees to elbow
30 KB SDHP 70/53
10 HPSU
400m run

CASH OUT

Recover

MOBILITY

Hips and shoulders

2/20/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
1 leg hip hinge

SKILL

KB swings

BUY IN

EMOTM 10 minutes
5 box jumps 24/20

WOD

10 min AMRAP

Row 300m
8 KB swings 70/53

CASH OUT

10 min to find max TGU on each side

MOBILITY

H/S and quads

2/19/2014

WARM UP

*as quickly as possible*
Pass through
Push up on box
Walking lunge
Leg swing
Hurdlers

Foam roll hips and lats

SKILL/BUY IN

WOD prep

WOD

Barbara

5 RFT
20 Pull ups
30 Push ups to ab mat
40 Sit ups
50 Air squats to ball
Rest exactly 3 minutes before starting the next round

CASH OUT

Recover

MOBILITY

Roll it all out

Spaghetti Squash Pad Thai

Paleo Pad Thai

Recipe from The Clothes Make the Girl

(serves 4)

Ingredients

1 lb chicken breasts or thighs, cooked and diced
1 batch Sunshine Sauce  (see below)
4 large eggs
3 teaspoons coconut aminos*
Coconut oil (as needed)
1 medium onion, thinly sliced
2 cups sugar snap peas
1 cooked spaghetti squash (cut in half, remove seeds and roast @ 375 for about 20-30 minutes until you can shred it easily- Don't overcook! It'll get mushy.)

Sunshine Sauce:
juice from 1 lime
1 clove garlic, minced
1 tbsp coconut aminos*
1/4 tsp ginger
1/2 tsp rice vinegar
1/4 cup sunflower seed butter (or almond butter!)
1/4 cup coconut milk
Add all ingredients to food processor and process until well blended and smooth.

Directions:

In a skillet over medium high heat, add 1 tsp coconut oil to the pan and saute onion and sugar snap peas, until tender. 3-4 minutes.

In another skillet, cook the eggs.  Crack them into a small bowl and scramble with 2 tsp coconut aminos.  Over med-high heat, melt 2 tsp coconut oil and add the egg mixture.  Turn heat to medium and cook like a giant pancake: let cook for 3-4 minutes, then flip, cooking for 2 more.  When finished, remove from pan and cut into strips.

Add the eggs, shredded spaghetti squash, and cooked, diced chicken to the skillet with onions and snap peas.  Stir until heated through, about 3 minutes.  Add sunshine sauce and stir until mixed in.

Serve topped with lime juice, sliced almonds, scallions, cilantro, etc.

*Coconut aminos are a paleo substitute for soy sauce.  If you tolerate soy and gluten, you can use regular soy sauce for this.  If you are gluten free, but still eat soy, tamari is a great alternative as well.

2/18/2014

WARM UP

Pass through
Push up
Sit up
Wall squat
Walking lunge
Hurdlers

Wrist distractions
Foam roll hip flexors

BUY IN

Bear crawl room 4x (100m total)

SKILL

Wall ball

WOD

20min AMRAP

10 Wall ball 20/14
15 Dips (rings or between boxes)
2 x 20m sprints

CASH OUT

3-5 sets of

1 hang clean followed immediately by (touch and go) 1 squat clean

*add weight if coach allows
**work on form and the difference in the two movements

MOBILITY

Wrist and quads

2/17/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
Single leg rdl
Leg swings

BUY IN

Back squat
5 reps - 60%1RM
5 reps - 70% 1RM
Max Reps - 80% 1RM
*max reps set is done when athlete fails or takes longer then 2 seconds at the top of the squat

SKILL

C&J

WOD

6RFT

20 DU
6 C&J 175/115 or 75%1RM

CASH OUT

1 leg bridge with block or small roller squeezed between knees 3 x 30 sec hold each leg

MOBILITY

Hamstring , shoulders, glutes

2/14/2014

WARM UP

Pass through
Push up
Sit up
Back ext
Walking lunge
Wall squat
Leg swing

BUY IN

EMOTM 10min - 3 floor press at a comfortable weight

SKILL

Snatch

WOD

6 min AMRAP
Row 200m
12 burpees

Rest 5 min

6 min AMRAP
2x 40m sprints
1 snatch 75% 1RM

*start people as needed if a large class

CASH OUT

Complete 3-5 of the following complex
*load bar only if coach allows you to

1 push jerk
1 power jerk
1 split jerk
**you complete all 3 in a row before setting bar down to rest

MOBILITY

Shoulders and quad

2/12/2014

WARM UP

Stick pass through
Wrist circles
Push up
Back ext
Walking lunge
Leg swing
Hurdler

Foam roll hip flexor and shoulder mob against wall

BUY IN

Tempo push ups as a class

1-2-3 count up 1-2-3 count down. On coaches cue. Reps determined by coach.

SKILL

Squat clean

WOD

Elizabeth

21-15-9

Squat clean 135/95
Ring dips (box dips will also be rx)

*if more then 2 athletes want to attempt ring dips, run heats to allow that

CASH OUT

MB sit ups
*with a partner or solo, choose your own med ball
3x till failure

MOBILITY

Triceps on rack and forearms

2/11/2014

WARM UP

Stick pass through
Push up
Air squat
Straight arm ER
Sit ups

Roll lats and t/s

SKILL

Bracing for strict press

BUY IN

Find a comfortable weight for the WOD , preferably 80-90% 1RM

WOD

Strict Press

1-1-1-1-1-1-1-1

*2 min rest between rounds

CASH OUT

With an empty bar complete 3 - 5 sets of the following complex

-high hang or muscle snatch
-2" above knee hang power snatch
-2" below knee hang power snatch

MOBILITY

H/S and shoulders

2/10/2014

WARM UP

Stick pass through
Push up to down dog
Wall squat with hold
Stationary lunge
1 leg hip hinge

Forearm mobilization on floor or box
Foam roll hip flexors

BUY IN

Broad jumps
8 attempts for max distance
*work on hip extension!

SKILL

Bergener
Power clean

WOD

15min AMRAP

5 Power clean 145/95
10 Toes 2 Bar
15 Wall ball 20/14

CASH OUT

Tabata V-Up sit ups

MOBILITY

L/S , hip flexors , forearms

2/7/2014

WARM UP

Stick pass through
Wall squat
Push up
1 leg hip hinge
Leg swing
Hurdlers
Side lunge

SKILL

Toes to bar
Pistol

BUY IN

6 min AMRAP
10 total alternating pistols
10 toes to bar

WOD

With a partner:

complete as many 20m sprints as possible while your partner completes

6 sets of 4 reps Back Squat, start with 60% 1RM then increase weight as heavy as possible each round. 

Partner helps adjust weights before beginning sprints. 
Only run while partner is squatting.
Athletes alternate between squats/sprints for each set.

Score is the total number of sprints plus total number of squats performed.

*if an athlete fails a rep, that set is done. The sprinting athlete must stop and the squatting athlete may not finish regardless of how many squats were left in the set.

CASH OUT

3 sets max strict pull ups or chin ups

MOBILITY

Quads and glutes

2/6/2014

WARM UP

Stick pass through
Down dog to plank
Push up
Wall squat with 5 second hold at bottom
1 leg hip hinge
Mountain climber

Foam roll hips

SKILL

MB chest pass

BUY IN

MB chest pass into wall 4 x 8 sets 20/14
*be explosive and quick between reps*

WOD

4RFT

10 dips between 30" boxes
20 sit ups
30 walking lunge steps each leg
20 HR push ups
10 pull ups

CASH OUT

Wall sit 2x max hold

MOBILITY

L/S and pecs

2/5/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
Leg swings
Inch worm

SKILL

Push Press

BUY IN

EMOTM 10 min

3 push Press 75% 1RM

WOD

100 DU
75 Burpees
55 Box Jump 24/20
40 Thruster 75/45
30 Ball slams 20/14
25 OH squats 75/45

*30 min time cap*

CASH OUT

Side plank 45 sec x 3 each side

MOBILITY

Hip flexors, quads and shoulders

2/4/2014

WARM UP

Stick pass through
Push up to down dog
OH wall squat
1 leg hip hinge
Stationary lunges
Toe touches

BUY IN

Ladder drills

SKILL

Deadlift
HSPU

WOD

"Diane"

21-15-9
Deadlift 225/155
HSPU

CASH OUT

Ring pull ups or Muscle up practice

MOBILITY

Hamstring and shoulders

2/3/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge
Side lunges

BUY IN

With a 15min running clock:
Find a heavy single for Front Squat

WOD

3RFT

Row 4 min
1 min break

Score is total meters rowed

CASH OUT

EMOTM 15 min
50m Sprint

MOBILITY

T-spine and hamstring

*Buy In, WOD and Cash Out are all 15 min so class can be broken into groups of 3 to accommodate number of rowing machines