WOD: Saturday, May 24, 2014

Regular schedule this Saturday: 9:15 a.m. (meet @ back gate for this class), 10:15 a.m., and 11:15 a.m.

(A) Soft Tissue Work (5 Min)

(B) GymNASTY Mobility Warm-Up (7 min)

(C) Conditioning

Split class as evenly as possible into 4 groups.
Each group will work at each station for 8 minutes, then rotate to the next station (during a 1 minute break).


STATION 1: Complete 3x500m Row in 8 minutes
1 MINUTE REST

STATION 2: Complete 150 Russian KB Swings in 8 Minutes (SWOL: 2/1.5 pood)
1 MINUTE REST

STATION 3: Complete 50 Wall Balls and 50 Lateral Burpees in 8 Minutes (Break up into sets as desired)
1 MINUTE REST

STATION 4: 20-15-10-5 of Candlestick Rolls (Sub: Deck Squats -> Air Squats), Diamond Push Ups (Sub Regular Push Ups) in 8 minutes
1 MINUTE REST

(D) BONUS (not mandatory)

1x400m Suitcase Carry (200m Left Arm, 200m Right)

Obi. Med Ball Russian Sit Ups. Photo by Rafael Vega

WOD (GymNASTY): Monday, April 21, 2014

Deload Week, Day 1

(A) Warm-Up: Trainer's Choice

(B) Warm-Up 2: Holds

2 Rounds of

  • 40s Hollow Body Hold
  • 20s Rest
  • 40s Plank Hold
  • 20s Rest
  • 40s Wall Facing Handstand Hold
  • 20s Rest

(C) Warm-Up 3: Push-Ups and Bridges

4 Rounds

  • 6 Push-Ups (Any Variation)
  • 1 Bridge Variation Hold 20-30s

(D) GymNASTY:

  • Push-Ups -> Diamond Push-Ups -> Ring Push-Ups -> Bar Push-Ups (Feet and Arms each on a set of Parallettes)
  • L-Tucks -> L-Sits -> Straddle L-Sit
    • Parallettes -> Rings -> Floor
  • Jumping Pull-Ups (Controlled Negative) -> Pull-Ups (Controlled Negative) -> L-Sit Pull Ups (Controlled Negative) -> Negative Bar Dip to Negative Pull-Up (Controlled descent)
  • Wall Facing Handstands -> Wall Facing Shoulder Taps -> No Wall Head Stand (Use Ab Mat for head)
  • Ring Rows -> Ring Rows + Elevated Feet (Shoulder Height) -> Wide Ring Rows (Elbows closely aligned to armpits, 60 to 90 degrees)
  • Controlled Negative Headstand Push-Up -> Controlled Headstands Push-Ups -> Negative Parallette Handstand Push-Ups-> Parallette Handstand Push-Ups
  • Pistols to Target (box, med ball) -> Rocking Pistols -> Pistols -> Controlled Pistols (slow down, slow up)

(E) Conditioning

2x 250m Row, for time each row

RafasDaughter. Toes to Bar. Photo by Rafael Vega

WOD: Tuesday, April 15, 2014

(A) Warm-Up: Trainer's Choice (10 Minutes)

(B) Warm-Up 2: Snatch Barbell Drills

(C) Snatch Novice athletes may use today's lifting session to find a 1 Rep Max Power Snatch, Hang Power Snatch, Hang Snatch, or (Squat) Snatch. If time permits, they can then work on Snatch Drops and Snatch Balance

  • 1@60% of 1 Rep Max
  • 1@70%
  • 1@75%
  • 1@80%
  • 1@85%
  • 1@90%
  • 1@80%
  • 1@85%,
  • 1@90%
  • 1@95%

(D-1) Performance: 15 Min AMRAP of

  • 200m Run
  • 10 Overhead Squats 95/65

(D-2) Lean M.: 15 Min AMRAP of

  • 21 Russian Swings 1.5/1.0
  • 7 Overhead Squats 95/65

(D-3) SWOL: 5 Rounds of

  • 5 Overhead Squats 135/95
  • 6 Lunge Steps Back 135/95
  • 15 Heavy R. KB Swings 2/1.5 pood

James. 14.5. Photo by Rafael Vega

ON RAMP SUNDAY, April 13, 2014: Sessions 3 & 4

On-Ramp Sundays! Hour 1 (10:15-11:15) will cover bodyweight skills, Hour 2 (11:15-12:15) will cover barbell movements. Hit it for two hours, three Sundays in a row and you will have covered an entire CrossFit On-Ramp Course. THERE IS NO EXTRA COST FOR ATTENDING THESE CLASSES.

These classes are open to all but are specifically geared at beginners/novice CrossFit athletes.

If you missed Sessions 1 & 2 last week, you can still participate today.

SESSION 3 (10:15-11:15 a.m.) — Body Weight 2

  • Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Hollow Body -> Superman -> Kipping while hanging from bar -> Pull-Ups:
  • Pull-Ups
    • Strict Pull-Ups (Dead-Hang, Hollow Body and L-Sit)
    • Kipping Pull-Ups and Kipping Banded Pull-Ups
    • Jumping Pull-Ups
  • Box Step-Ups -> Box Jumps
  • Lunges -> Jumping Lunges
  • Air Squat -> Pistol to Target -> Pistol
  • Russian Kettlebell Swings -> One Arm Russian Kettlebell Swings
  • Ball Slams

Conditioning: Trainer's Choice

SESSION 4 (11:15-12:15 a.m.) — Barbell 2

  • Warm-Up
  • Mobility
  • Demo and Practice Burpees

Then, Demo and Practice of:

  • Hang Power Clean
  • Air-Squat -> Front Squat
  • Strict Press -> Push Press
  • Front Squat + Push Press = Thrusters!
  • Kettlebell Sumo Deadlift High Pull -> Barbell (+Plates) Sumo Deadlift High Pull

Conditioning: Trainer's Choice

Tory. Push Press. Photo by Rafael Vega