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11.20 2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

1:30 Row/Bike

10 Air Squats

5 Burpees

Ankle Dorsiflexion 1:00 ea.

Medicine Ball Warm up

5 Front squats

5 Strict Press

5 Thrusters

5 Wall balls

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Single leg Squat/Pistol (15:00 -30:00)

Skills/Drills

Coaches choice

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WOD

(30:00 – 45:00)

Building confidence in larger and larger Unbroken sets. Getting uncomfortable knowing that there is rest to follow.

Score is last Unbroken Round + Partial Reps

For Example: Finished Round of 24 and completed 20 of 27 unbroken.

Score is 24 + 20

COACHES: Intervals are as follows

1:00/1:00/1:30/1:30/1:30/2:00/2:00/3:00

Fit: Metcon (AMRAP – Rounds and Reps)

’33’

aka

‘Larry Bird’

UNBROKEN Wall Balls

14/10

10’/9′

00:00 9

01:00 12

02:00 15

03:30 18

05:00 21

06:30 24

08:30 27

10:30 30

13:30 ’33’

Perf: Metcon (AMRAP – Rounds and Reps)

’33’

aka

‘Larry Bird’

UNBROKEN Wall Balls

20/14

10’/9′

00:00 9

01:00 12

02:00 15

03:30 18

05:00 21

06:30 24

08:30 27

10:30 30

13:30 ’33’

Comp: Metcon (AMRAP – Rounds and Reps)

’33’

aka

‘Larry Bird’

UNBROKEN Wall Balls

30/20

10’/9′

00:00 9

01:00 12

02:00 15

03:30 18

05:00 21

06:30 24

08:30 27

10:30 30

13:30 ’33’

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Cool Down

Cool Down (45:00 – 60:00)

Recovery Row/Bike 5:00

Child’s Pose 2:00

Pigeon Pose 1-2:00 Each Side

11.18.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

250m Light Row

5 Spiderman and Reach Each Side

10 Slow Scapular Retractions

15 AbMat Sit-ups

30 Single Unders

3 Rounds

10 Air Squats

10 Kip Swings/Knees to Chest/Toes to Bar

10 Double Unders

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Instruction

(15:00 – 30:00)

Period of Instruction

Ropes

Double Unders

Rehearsal

1 Round

3 Dumbbell Thruster Light lb.

10 Double Unders

1 Rope Climb 5-10′

1 Round

2 Dumbbell Thruster Moderate lb.

10 Double Unders

1 Rope Climb 5-10′

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WOD

(30:00 – 60:00)

Fit: Metcon (Time)

5 RFT

10 Dumbbell Thruster 25/15

100 Single Unders

3 Rope Walk + Rope Knee to Chest

Perf: Metcon (Time)

5 RFT

15 Dumbbell Thruster 35/25

50 Double Unders

3 Rope Climbs 15′

Comp: Metcon (Time)

15 Dumbbell Thruster 50/35

50 Double Unders

3 Rope Climbs 15′

11.17.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

400m Easy Row

4 Walkouts to 4 Shoulder Taps Each Side Alternating (8 Total)

4 Spiderman and Reach each side

300m Moderate Row

3 Walkouts to 3 Shoulder Taps Each Side Alternating (6 Total)

3 Spiderman and Reach each side

200m Moderate Row

2 Walkouts to 2 Shoulder Taps Each Side Alternating (4 Total)

2 Spiderman and Reach each side

100m Fast Row

1 Walkouts to 1 Shoulder Taps Each Side Alternating (2 Total)

1 Spiderman and Reach each side

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WOD

(20:00 – 60:00)

ATHLETES must note time on clock when finishing each set of

and rest for specified time.

Athletes must reset counter to 0 every time you begin a Set.

The ENTIRE portion is for time. Row and Rest.

Scale as needed!

All: Metcon (Time)

For Time:

50/35 Calorie Row Rest 2:00

35/20 Calorie Row Rest 1:30

20/10 Calorie Row Rest 1:00

35/20 Calorie Row Rest 1:30

50/35 Calorie Row

Midline/WOD

With Time Remaining

5 Sets Not for Score

10-25 GHD Sit-ups

10-25 Hip Extension

Pick a number and maintain through all 5 Sets.

Rest as needed between sets.

Try to increase reps per round from last effort. 10/10/2017

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Cool Down

As needed If time permits

11.16.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -5:00)

Today is dedicated to reinforcing the right positions

No scores.

500m Row

Start slow/Finish Fast

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Part #1 (~20:00)

2-3 Sets, Not for Time

5-10 Barbell Rollouts

10-20 Glute Bridges

15-30 Seated Low Banded Rows

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Part #2 (~20:00)

Perfect Practice!!

4 Sets of 12 Unbroken Deadlifts

Rest as needed to ensure Unbroken Sets

Fit 105/75

Perf 155/110

Comp 205/145

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Part #3 (~20:00)

800m Double KB Walk

1st 100m – Both KBs in Farmer’s Carry (at side)

2nd 100m – Both KBs in Front Rack Position

3rd 100m – Left Arm Front Rack, Right Arm Farmer’s Carry

4th 100m – Left Arm Farmer’s Carry, Right Arm Front Rack

Repeat twice for 800m Total.

Choose a set of KBs that you feel you could Farmer’s Carry UNBROKEN for 400m if you had to.

Rest as needed throughout, but aim to make the 100m sets unbroken if possible.

11.15.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row Slow or 15 Cal. Bike

3 Rounds

:20 Dead Hang

3 Scapular Retraction

1-3 Strict Pull-ups

9 Slow Wall Squats

12 Spiderman and Reach Each Side

15 AbMat Sit-up

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All: Strict Pull-up

Strict Pull-up

1 Attempt for Max reps

looking for difficulty level that allows for 5+ reps.

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Squat Stamina

(20:00 – 35:00)

Establish New 15RM Back Squat

This will be our Final attempt at a 15RM for this Progression

First attempt 9.4.2017

Second Attempt 10.5.2017

A significant increase to aim for is

5-10 lbs. for women

10 – 15 lbs. for men

Warmup

Set #1 7 Reps Light load, maybe empty barbell

Set #2 5 Reps @ 50% Previous 15RM

Set #3 3 Reps @ 75% Previous 15RM

Sets beyond. 1 – 3 Reps Climbing to target weight.

All: 15RM Back Squat

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WOD

(40:00 – 60:00)

20 Minute Cap

Fit: Metcon (Time)

Josh
21 Overhead Squats

42 Jumping Pull-ups

15 Overhead Squats

30 Jumping Pull-ups

9 Overhead Squats

18 Jumping Pull-ups

65/45

P/C: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
95/65

11.14.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -10:00)

500m Row Slow

1 Rounds

10 GHD Sit-ups

10 Hip Ext.

10 Alternating Spiderman and Reach (5 each)

1 Rounds

4 Scapular Retractions

8 Push-ups

12 Air Squats

Finish with

250m Row Med/Fast

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Gymnastics

(10:00 -20:00)

Kipping HSPU Period of Instruction

Kipping HSPU Drills

On the 1:30 Kipping HSPU

% of MAX Strict HSPU

(20:00 -29:00)

00:00 x 50%

01:30 x 40%

03:00 x 30%

04:30 x 50%

06:00 x 40%

07:30 x 30%

If we do not have HSPU today we will complete

Seated Dumbbell Strict Presses. 6 Sets of 7 Reps. On the 1:30.

Seated on floor with legs extended out in front of you.

You choose weight, and free to climb in weight

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WOD

(35:00 – 55:00)

If for some reason you do not hit the specified # of Burpees in the minute you must finish the remainder of those Burpees in the following minute, however you may not move on to your next set until the next minute. At which point you will now be following 1 minute behind. And so on.

For Example:

If at Minute 11 I am unable to finish the 17 burpees. I complete 15.

In Minute 12 I finish the additional 2(to get my 17) I must then wait until

Minute 13 to begin the Minute 12 set of 3.

Score is Last full minute completed + Partial reps

All: Metcon (AMRAP – Rounds and Reps)

Burpee Madness

Minute 1: 10 Burpees

Minute 2: 20 Burpees

Minute 3: 5 Burpees

Minute 4: 11 Burpees

Minute 5: 2 Burpees

Minute 6: 18 Burpees

Minute 7: 6 Burpees

Minute 8: 15 Burpees

Minute 9: 4 Burpees

Minute 10: 8 Burpees

Minute 11: 17 Burpees

Minute 12: 3 Burpees

Minute 13: 13 Burpees

Minute 14: 9 Burpees

Minute 15: 12 Burpees

Minute 16: 14 Burpees

Minute 17: 16 Burpees

Minute 18: 7 Burpees

Minute 19: 19 Burpees

Minute 20: 1 Burpee!!!!

11.13.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Row :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Snatch Grip Behind the Neck Press

5 Muscle Snatch

5 Overhead Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 65% 1RM Snatch

Same % as last (10.26.2017) + 1 more wave/3 add’l minutes

Our last Snatch Complex in this progression.

1st seen on 9.4.2017

It is not a must to complete the complex linked together.

You are allowed to drop after OHS if need be. Athlete’s choice.

Snatch Complex (25:00 – 36:00)

Power Snatch + Overhead Squat + Squat Snatch

(% of 1RM Snatch)

On the Minute x 11

1. 65% x 1

2. 70% x 1

3. 75% x 1

4. Rest

5. 65% x 1

6. 70% x 1

7. 75% x 1

8. Rest

9. 65% x 1

10. 70% x 1

11. 75% x 1

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WOD

(45:00 – 55:00)

Stamina EMOM

Score is Total TTB across 5 Rounds

Fit: Metcon (AMRAP – Reps)

EMOM x 10 (5 Rounds)

Odd Minutes 12 KB Swings 35/26

Even Minutes Max Knees to Chest in :40 (Must Stop at :40)

P/C: Metcon (AMRAP – Reps)

EMOM x 10 (5 Rounds)

Odd Minutes 15 KB Swings 53/35

Even Minutes Max Toes to Bar in :40 (Must Stop at :40)

11.11.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -30:00)

400m Easy Jog

5 Spiderman and Reach each side

10 Slow Scap Retraction

200m Moderate Run

10 Air Squats

10 Box Jump (Step up/Step down)

10 KB Swing (Light)

200m Moderate Run

7 Wall Balls

7 Box Jumps (Jump up/Step down)

7 KB Swing (Moderate to Heavy)

100m Run

5 Wall Balls

5 Box Jumps (Jump up/Jump down)

5 KB Swing (Heavy)

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WOD

(30:00 – 60:00)

All Wall Balls 10’/9′

Step Ups allowed for Fit and Perf.

Fit: Metcon (Time)

400m Run, 20 Wall Balls 14/10, 20 Box Jumps 20″/12″

400m Run, 20 KB Swings 35/26

400m Run, 20 KB Swings 35/26

400m Run, 20 Wall Balls 14/10, 20 Box Jumps 20″/12″

Perf: Metcon (Time)

400m Run, 30 Wall Balls 20/14, 30 Box Jumps 24″/20″

400m Run, 30 KB Swings 35/26

400m Run, 30 KB Swings 35/26

400m Run, 30 Wall Balls 20/14, 30 Box Jumps 24″/20″

Comp: Metcon (Time)

400m Run, 30 Wall Balls 20/14, 30 Box Jumps 24″/20″

400m Run, 30 KB Swings 53/35

400m Run, 30 KB Swings 53/35

400m Run, 30 Wall Balls 20/14, 30 Box Jumps 24″/20″

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Cool Down

Walk 400m

Saddle Pose 3:00

Child’s pose 2:00

Olympic Weightlifting Fundamentals 11/11/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

[0:00-15:00]

3 Rounds

Row 250m

:30 leg swings/ leg (:15 forward/backward, :15 side to side)

5 ATYT’s

10 arch rocks

10 hollow rocks

Then,

2 Rounds

Burpee broad jumps across

Sprint back

Barbell Warm-Up (if not wearing lifters yet, put them on now)

5 Good Mornings

5 Back Squats

5 Upright Rows (standing tall and pulling to sternum)

5 Strict Press

5 Muscle cleans

5 Tall Cleans

Mobility

[15:00 – 20:00]

Barbell mash traps, pumping arm up and down and getting the bar into the first rib 1 min/arm

Barbell Thoracic opener (on back with foam roller) 1-2 minutes

Skill

[20:00 – 40:00]

One of the more confusing points for lifters is that we always tell you not to lift with your arms, BUT we want you to pull under the bar violently. The difference between LIFTING with your arms and PULLING UNDER with your arms is simply timing. If you pull with your arms before hitting the FINISH position, you are lifting with your arms. But if you pull with your arms RIGHT AFTER you hit the FINISH position, you are PULLING UNDER!

Real Life example: If you plan to fry an egg (or tofu, you’re welcome Christopher), and you put a pan on the stove, THEN crack the egg in the pan, you are frying an egg. BUT, if you crack the egg BEFORE you put the pan on the stove, you are NOT frying an egg… you are just making a mess. TIMING is important.

Today’s skill is all about setting the order and timing of the clean in your mind:

SKILL:

Starting with an empty barbell and working up to a heavy single, do the following complex:

Segmented clean deadlift (1-inch, Above Knees, Mid-thigh, Finish!) + tall clean

Test

[40:00-60:00]

Build to a heavy Power Clean for the day.

The focus here is not on setting PR’s. It’s about having an active, explosive third pull. With the caveat that you AREN’T PULLING EARLY!

ALL: Power Clean (B2H4TD)

11.10.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -20:00)

500m Row Slow/Moderate

5 Walkouts to 1 Push-up

5 Inchworms

5 Burpees

300m Row Moderate

3 Walkouts to 1 Push-up

3 Inchworms

3 Burpees

100m Row Fast

1 Walkout to 1 Push-up

1 Inchworms

1 Burpees

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Instruction/Set up/Warm up/Rehearsal

(20:00 – 30:00)

Deadlift period of instruction

Warm-up to WOD Weight

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WOD

(30:00 – 60:00)

Fit: Metcon (Time)

15 – 12 – 9 – 9 – 12 – 15

Deadlift 135/95

Burpee

Perf: Metcon (Time)

21 – 15 – 9 – 9 – 15 – 21

Deadlift 185/125

Burpee

Comp: Metcon (Time)

21 – 15 – 9 – 9 – 15 – 21

Deadlift 225/155

Burpee

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Cool Down

Couch Stretch 1 – 2:00 Each Side