03.31.17

Fitness
A.@ 80% for 20 minutes
-run 200 meters
-12 wall ball shots
-10 pull-ups
-8 box step-ups @ 24/20
-6 NJ burpees
-row 200 meters
B.Z1 for 5:00

Performance
A.(barfoot)
10 alternating lateral rebound jumps over hurdle X 4; rest w/thoracic bridge X 15 seconds ea
B.run  15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second jog in
C1.tuck sit X 20 seconds X 3; rest o
C2.slow knock knee squats X 10 X 3; rest w/special shoulder #2 X20 seconds ea

03.30.17

Fitness
A1.deadlift @ X111 X 6 X 3; rest w/10 quadruped rocks
A2.D-Bell OH press @ X120 X 8 X 3; rest w/1 prone arm hauler @ 50% tension + 30 seconds
B.for 8:00 @ 80%
-5-10 deck squats
rest 20-30 seconds
-ring rows X 8
rest 20-30 seconds

Performance
A.@ 80% for 25:00
-AD or row 90 seconds
-15 NJ burpees
-6 strict TTB
-20 walking lunge steps
-run 400 meters
-100 meter sandbag carry @ 60/45
B.Z1 for 5:00

03.29.17

Fitness
35:00 Block
-1 get-up ea side (KB or DB)
-tuck sit X 20 seconds
-floor German hang X 20 seconds
-sandbag get-up X 2 ea side (start from standing)
-front plank X 30 seconds
-prone PVC shoulder flexion X 10 seconds
-hanging knee raises X 10 (passive shoulders)
-90/90 external rotation X 20 seconds ea
-50 meter farmer’s carry

Performance
A.3 hang power snatches @ 50-55% X 5; rest 60 seconds --rapid fire
B.15:00 Block (barefoot)
-back squat @ 21X1 X 8
-ring rows @ X020 X 10
-6 slow skier squats (alt)

03.28.17

Fitness
A1.front squat @21X1 X 8 X 3; rest w/90/90 external rotation X 20 s ea
A2.supinated pull-ups X 5 X 3; rest w/table X 15 seconds (fingers pointing backwards if possible)
B.E2MO2M for 8 sets
odd=20 russian swings
even=8 reps CGBP @ 21X1

Performance
A.10:00 Block
-6 alt power skips
-single leg seiza X 20 seconds ea
*5 sets max
B.row 20 seconds @ 90% X 6; rest 40 seconds-use 5 sec roll in
C1.ring superman X 10 seconds X 3; rest w/special shoulder #1 (palm down) X 20 seconds ea
C2.founder X 20 seconds X 3; rest w/bad stretch X 20 seconds ea

03.27.17

Fitness
A.6 second AB sprint X 7; rest 45 seconds
B.20:00 block
-ring FLR X 15 seconds
-hollow rock X 15
-elevated child’s pose X 20 seconds
-20 second founder
-90/90 rotation X 4
-run/row/AD @ Z2 for 60 seconds

Performance
A.3 hang muscle cleans @ 50-55% X 3 X 5; rest 60 seconds--rapid fire
B.15:00 Block
-2 clean pulls @ 100% of clean
-5 bar dips @ 21X1 (add weight if max is over 10)
-special shoulder #2 X 20 seconds ea
-walk on knife edge of foot (lateral) X 10 slow steps

03.23.17

Fitness
A.9 second AB sprint X 6; rest 60-75 seconds
B.20:00 Block
-20 second Founder
-3 windmills each side
-bretzel X 20 seconds each
-tuck sit X 20 seconds
-50 meter farmer’s carry (heavy)
-run or row @ Z2 for 60 seconds

Performance
@ 80% for 32:00
-5 strict pull-ups
-3 wall walks
-run 400 meters
-5 kipping or strict pull-ups
-1 turkish get-up ea side
-row 400 meters
-10/6 Iranian Push-ups
-15 hollow rocks

https://www.foundationtraining.com/ (This is where we got the Founder pose.)

03.22.17

Fitness
A.@ 80% for 26:00
-AB X 45 seconds
-10 burpee box step-ups @ 24/20
-10 pull-ups
-run 400 meters
-50 meter OA OH carry (swicth ½ way)
-crab crawl X 30 seconds
-hang X 30 seconds
B.Z1 for 5:00

Performance
A.5 hang power cleans @ 50-55% X 5; rest 60 seconds --rapid fire
B.16:00 Block (barefoot)
-10 OA KB swings ea side
-3-6 strict HSPUs (belly-to-wall)
-walk on knife edge of foot (lateral) X 10 slow steps
-special shoulder #2 X 20 seconds ea

03.21.17

Fitness
A1.deadlift @ X111 X 3 X 4; rest w/elevated child’s pose X 30 seconds
A2. ring push-ups @ 21X1 X 5-8 X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea
B.4 sets
20 alternating lunge steps
5 deep breaths
10 barbell bent over rows
5 deep breaths
*goal is non stop movement except for the rest during the deep breaths

Performance
A.10:00 block
-2 rebound broad jumps @ 80% effort
-floor german Hang X 20 seconds + prone shoulder extension w/PVC for 10 seconds
*5 sets max
B.run 20 seconds @ 85-90% X 8; rest/walk 40 seconds
C.Tuck sit X 30 seconds X 3; rest 60 seconds

03.20.17

Breathing Practice for the Week
pre-training
-fully in, let go X 30 breaths w/20 second hold after exhale on 30th X 2-3
post-training
-Breath walk X 2-5:00

Fitness
30 Minute Block
-2 get-ups each side
-special shoulder #2 X 30 seconds ea
-100 meter sandbag carry @ 60/45 (bear hug)
-bad stretch X 30 seconds each
-side plank X 30 seconds each
-founder pose X 20 seconds
-ring FLR X 20 seconds

Performance
A.5 push jerks @ 50-55% X 5; rest 60 seconds --rapid fire
B.16:00 Block (barefoot)
-front squat @ 21X1 X 5
-3-5 commando pull-ups each side
-5 slow, knock knee squats
-1 prone arm hauler @ 50% tension

https://www.foundationtraining.com/ (This is where the Founder pose came from)

03.16.17

Fitness
A.15:00 block
-back squat @ 21X1 X 5
-supinated pull-ups X 5
-pec stretch on rig X 20 seconds ea
B1.20 russian swings X 3; rest 30 seconds
B2.CGBP @ 21X1 X 5 X 3; rest 60 seconds

Performance
A.10:00 block (barefoot)
-8 vertical rebound jumps (do not raise hands above head)
-elevated child’s pose X 20 seconds
*5 sets max on this block.  Rest so you get 5 sets and use the entire 10:00.
B.row 15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second roll in
C1.L-sit X 15 seconds X 3; rest 20 seconds
C2.knock knee squats X 10 X 3; rest 30 seconds

03.15.17

Fitness
A.7 second AB sprint X 6; rest 60 seconds
B.20:00 block
-standing founder X 20 seconds
-thoracic bridge X 20 seconds ea
-prone arm hauler X 1 rep
-side bridge X 20 seconds ea
-bad X 20 seconds ea
-90/90 rotation X 4 (alt)
-1 get-up ea side

Performance
A.25:00 @ 80%
-row 250 meters
-20 alt lunges
-5 dive bomber push-ups
-10 Australian pull-ups
-run 200 meters
-10 hollow rocks
-50 meter seasaw carry (switch ½ way)
B.Z1 for 5:00

03.14.17

Fitness
A.for 20 minutes @ 80%
-run 200 meters
-bear crawl 60 seconds
-10 hollow rocks
-10 pull-ups
-row 200 meters
-20 quadruped layouts
B.Z1 for 5:00

Performance
A.5 hang power snatches (rapid fire-TNG) @ 50-60% X 5; rest 60 seconds
B.15:00 Block
-back squat @ 21X1 X 5
-supinated pull-ups X 5
-OA lat stretch X 20 seconds ea
C.skier squats X 10 alt X 3; rest 30 seconds

03.13.17

Fitness
Barefooot
A.15:00 block
-deadlift @ X111 X 5
-pike push-ups X 5-6
-special shoulder #2 X 20 seconds ea
B1.25 squats X 3; rest 20 seconds
B2.ring rows @ 1111 X 10 X 3; rest 30 seconds


*handstand push-ups ok at teacher's discretion and student can perform 5-6 belly-to-wall

Performance
A.10:00 block
-2 broad jumps @ 80% effort
-2 prone arm haulers @ 60% tension
*5 sets max on this block.  Rest so you get 5 sets and use the entire 10:00.
B.run 15 seconds X 85-90% X 10; rest/walk 30 seconds
C.hanging leg raises (shoulders passive) X 5 X 3; rest 45-60 seconds

03.09.17

Fitness
A.30:00 block
-6 second AB sprint
-1 T-get-up ea side
-15 hollow rocks
-20 side-lay-outs from Quadruped
-3 swans (slow)
-50 meter farmer’s carry
-90/90 external rotation stretch X 30 seconds ea

Performance
A.(barefoot)
-20 seconds of rebound vertical jumps X 4; rest 60-90 seconds
B.run 200 meters @ 90% X 4; rest 3:00
C.15:00 Block
-5 hanging leg raises (passive shoulders)
-15 hollow rocks
-thoracic bridge X 15 seconds ea
-15 second founder pose
-seated pike X 30 seconds

03.08.17

Fitness
A1.deadlift @ X111 X 5 X 3; rest w/bad X 20 seconds ea
A2.pike or HS push-ups X 5-6 X 3; rest w/special shoulder #2 20 seconds ea
B1.10 alt lunges (weighted w/dbs to side) X 3; rest w/90/90 internal rotation X 20 seconds ea
B2.ring rows X 6-10 X 3; rest w/shoulder flexion on rig X 20 seconds ea

Performance
A.high hang snatch @ 55-60% X 2 X 6; rest 30-45 seconds
B.15:00 Block (barefoot)
-front squat @ 21X1 X 5
-pronated ring row X 6-8
-90/90 external rotation X 30 seconds ea
C.2 sets  (barefoot)
-10 slow knock knee squats
-10 slow alt skier squats (5 ea)

03.07.17

Fitness
A.AMRAP in 30:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
30 box step-ups @ 24/20
B.Z1 for 5:00

Performance
A.max standing broad jump (barefoot on mat) best of 3 attempts
B.AMRAP lateral jumps over hurdle 16/12 in 30 seconds (3 attempts max)
C.for times
row 250 meters X 2; rest 2:00
run 300 meters X 2; rest 2:00
D.Z1 for 5:00

03.06.17

Fitness
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score.
B.max wattage on rower in 10 pulls(best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score
B.15:00 block
-50 meter OH carry w/KBs or DBs
-60 second crab crawl
-2 OH med ball throws
-elevated child’s pose X 5 slow breaths
-bad X 5 slow breaths ea side

Performance
A.AMRAP in 35:00
run/row 800 meters
8 wall walks
40 DUs
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
*Must alternate run and row.  Start with your choice, just make a note of which one you start with.

Cycle Objectives

Fitness

• Increase alactic capacity and endurance (sprint-like stuff under 10 seconds).
• Increase aerobic endurance capacity (long stuff over 30 minutes).
• Increase overall structural strength (more barbell work including some close grip bench work).
• Increase anti-fragility.  Always.

Performance

• Increase speed and speed endurance (ability to do fast stuff for 30-60 seconds over and over).
• Increase explosive power (jump all over the place over and over as well as really far and high).
• Increase aerobic endurance capacity (long stuff over 30 minutes).
• Increase anti-fragility with a focus on knee and ankle resiliency.

From an energy system perspective, both groups will attempt to increase their capacity at opposite ends of the spectrum (short duration power and long duration endurance).  We won't dip our toes into the middle ground too much (except for Fridays during the Open).

Daylight savings time is coming.  Time to get outside!

03.03.17

CrossFit Open 17.2 or...

Alternate TPG Tester
AMRAP in 12:00
16 alternating lunges
12 russian swings
8 push-ups
4 pull-ups

03.02.17

Fitness
A1.3 tuck jumps over hurdle X 4; rest 0
A2.2 OH med ball throws X 4; rest 30 seconds
B1.split squat @ 2011 X 6-8 ea X 3; rest 20 seconds
B2.ring rows @ 1011 X 8-10 X 3; rest w/1  prone Arm Hauler @ 50% tension
C.post breathing

Performance
A.30 minute Block
-ring push-ups @ 2111 w/RTO X 5-10
-special shoulder #2 X 20 seconds ea
-Australian Pull-up X 5-10
-20 hollow rocks
-L-sit X 10 seconds
-table X 20 seconds
-run or row 400 meters @ Z2
B.post breathing

03.01.17

Fitness
A.20 minute block
-deadlift @ X121 X 6-8
-ring FLR X 20-30 seconds
-run 200 meters @ 85-90%
-dorsi stretch X 30 seconds ea
B.5 quadruped spine CARS @ 50% tension
C.post breathing

Performance
A.In 12:00, work up to a 1 rep clean and jerk.
B.In 12:00, work to the heaviest weight you can perform in the following complex:
-5 TNG power cleans
-5 front squats
-5 STOH
C.run 200 meters @ 90% X 4; rest 90 seconds
D.post breathing