Posts by Penny
May 21
200m Run
* If you fail to get 5 reps in the 2 minutes – drop a rep for the next round
K Starr Simple five way shoulder mobility
052113 TUES
5/21 TUES Strength: Push Press ’from racks’ – work up to a heavy set of 3 ‘match or beat your 1 RM strict press from yesterday
WOD partner: 8 Min AMRAP
Partner rows for 30 calories
Other partner completes AMRAP Burpees
* Burpees cannot be done until the other partner begins to row.
* Your team score is total burpees
- then -
Volume training: 12min EMOM pistols
Carl P. talks Pistols
- Pistols ‘beginner progressions’
- Pistols ‘from the ground up’
- Pistols ‘Carl P. tips’
052013 MON
This week the programing will include 1 RM for the following: Strict press, Back squat and Bench press. If you miss any of those lifts you can do them during open gym this Sunday including 1 RM deadlift from last week. You will be using these numbers for your strength program which is scheduled to begin the week of May 27th. This strength program will run in a 4 week mesco cycle so be sure to get this done because you can not begin the strength program in the middle of the cycle. More details will be coming on the lifts and the program.
5/20 MON 1 RM Strict press - Review CrossFit Total rules for lifting
- then -
WOD: benchmark ‘Jackie’
1000m Row
50 Thrusters 45#
30 Pull ups
* those who are getting chin over the bar stay unassisted
* no chin over bar use a band and note what band you used in your WOD app
Cash out: If you used a band spend 7 min of EMOM pull ups ‘Volume training style’ no assit band
If you RX Jackie: add 5 GHD sit ups to last weeks number of GHD sit ups compare to: 5/13
051813 SAT
5/18 SAT – Chipper FT:
400m run
20 DBL KB RKC swings 35/53#
10 – box step up/over * 18/20″
2 hand over hand seated tire pull*
300m run
20 DBL KB RKC swings 35/53#
12 – box step up/over * 18/20″
2 hand over hand seated tire pull*
200m run
20 DBL KB RKC swings 35/53#
14 – box step up/over * 18/20″
2 hand over hand seated tire pull*
100m run
20 DBL KB RKC swings 35/53#
16 – box step/over 18/20″
2 hand over hand seated tire pull*
* pick up something heavy & step up/over
* run back reset tire for second hand over hand tire pull
051713 FRI
If you missed 1 RM deadlift – get it done this evening during open gym. You will need this number for next weeks strength training.
5/17 FRI WOD: Partner Wod: teams of 2 complete the following:
800m row (total)
21 power clean 95/#135
21 ring dips
50m Sled drive 75/100# (25m each weight can be carried to lighten sled )
15 power clean 95/135#
15 ring dip
50m Sled drive 75/100# (25m each weight can be carried to lighten sled )
9 power clean 95/135#
9 ring dip
50m Sled drive 75/100# (25m each weight can be carried to lighten sled )
* power cleans from any height
* row may broken up anyway partners choose
051513 THURS
5/16 THURS Skill/Strength: 1 Squat Snatch + 2 OHS - 20min to work up to a heavy set.
* New to CrossFit will focus on building skill.
- then -
WOD:
20-15-10
Hang Power Snatch 65/95#
Push up
* Scale as needed
Volume training: 12min EMOM pistols
Carl P. talks Pistols
- Pistols ‘beginner progressions’
- Pistols ‘from the ground up’
- Pistols ‘Carl P. tips’
051513 WED
5/15 WED Strength: Take 15min to determine your 1 RM DL -record this number
* If you miss 1 RM DL do this during open gym this Friday. You will need to have this number established by next week for upcoming WODs.
- then -
6 Minute to complete:
200m Plate Carry 35/45#
30 DLs 70% of 1 RM
AMRAP Sit ups
* Your score is total sit ups
Cash out Compare to: 3/12 – 2:00 min Max Calories on Airdyne . Record this number. You will need it next week.
051413 TUES
5/14 TUES – Skill/Strength: 3 Position Power Cleans
From the floor
Hang power clean ‘Above Knee’
High Hang power clean
2x 65%
2x 70%
3x 75%
4x 80%
- then-
Volume training: 12min EMOM pistols
Power clean from floor, Power clean from hang ‘above knees’, High HPC
Carl P. talks Pistols
051313 MON
We have concluded our Volume training for pull ups and I think we can all say that we have achieved improvements across the board. Over the past 6 weeks we have witnessed people getting their first pull up and people becoming more confident about getting on the bar. And a lot of ‘Ripped A New One’. This week we will begin a new gymnastic exercise with Volume training. The pistol. Congratulations to everyone for working that goat.
5/13 MON -
WOD: FT
150 DU’s
- then -
4 Rounds of:
30 Unbroken AKB Swing 35/53#
25 HRPU’s (Paradiso CrossFit will show you how)
* 10 Burpee penalty for each broken KB swing
* DU attempts count
Cash Out: Accumulate 60 Reps between GHD Situp, T2B, KB pull overs. Sub sit ups for GHD sit ups.
- All sets must be at least 10 and UNBROKEN
May 10
