Sunday On Ramp/Weekly Prep: May 15, 2016

(A) Intro to CrossFit and CrossFit V16

  • Meet and Greet
  • A little bit about CrossFit

(B) Rolling Out

  • Before Class
  • After Class

(C) Mobility @ V16

(D) Bodyweight movements for the week

  • Air Squats -> Goblet Squats
  • Ab Mat Sit Ups -> Hollow Body -> Hollow Rock
  • Pull Ups
  • Push Ups ... which leads us to

(E) Barbell Movements

  • Bench Press ... and similarities with Push Ups
  • Strict/Shoulder Press -> Shoulder Press
  • Sumo Deadlift High Pull
  • Front Squats

(F) Rowing

(G) Trainer's Choice of Workout of the Day (WOD)

WOD: Monday, December 29, 2014

Regular schedule except on:

  • Wednesday, December 31: Classes @ 9 and 10:30 a.m.
  • Thursday, January 1: No classes

The Weekly Preview returns the first full week of 2015 :)

(A) Soft Tissue (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds Review + Warm Up WOD (6 min)

30s Plank Hold (Forearms)
30s Burpees
30s Plank Hold (Hands)
30s Push Ups
30s Squat Hold
30s Wall Balls
30s Med Ball Squat Hold
30s Overhead Squats w/Med Ball
30s Handstand
30s Hollow Body
30s Superman Hold
30s L-Sit

(D) Nancy (4 min set-up and warm-up + 17 min time limit for Nancy)

5 Rounds for time of:

  • 400m Run
  • 15 Overhead Squats 95/65 (sub: 15 heavy med ball overhead squats or 20 med ball overhead lunges)

(E) 3x 250m Row Sprints

Use a callus remover (right) to avoid ripping your calluses (left). Photo by Rafael Vega

WOD and Weekly Preview: Monday, July 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills: Front Squats, Power Cleans, Presses, Push Presses

(D) In 12 Min work up to a 7 Rep Max Front Squat

(E) Front Squat 3x7 @ 80-90% of 7RM, each set followed by ...

  • 18 Russian KB Swings 1.5/1 Pood
  • 18 KB Thrusters (9/Side) 1.5/1.0 Pood

(F) Find 5 RM Press in 9 minutes or less

(G) Press 3x3 @ 90% of 5RM, each set followed by...

  • Max Rep Push Press @ Same Weight as Presses
  • 20 Butterfly Sit Ups
  • 20 Jumping Lunges

Quarter 3, Week 5.

WOD and Weekly Preview: Monday, June 9, 2014

(A) GymNASTY Warm-Up

(B) Barbell Drills

  • Cleans
  • Press
  • Push Press
  • Thrusters
  • Bent Over Barbell Rows
  • Sumo Deadlift High Pull

(C) Pull Up Warm Up and Set Up (Bands and Boxes)

(D) Messed Up Fran

15-9-21 of
Thrusters 95/65
Pull-Ups (Sub: Banded Pull-Ups)
... 11 minute time limit; run heats if needed

(E) 5 Minute Rest

(F) Tabata Burbees or Kettlebell Swings (if heat makes ground too hot for burpees)

(G) 2K Cooldown Run or Row

Weekly Preview. Quarter 3, Week 2

Weekly Preview. Quarter 3, Week 2

WOD: Saturday, June 7, 2014

(A) GymNASTY Warm-Up (8 minutes)

(B) Barbell Warm-Up (5 minutes)

  • Front Squats
  • Back Squats
  • Good Mornings
  • Lunges
  • Sumo Deadlift
  • Conventional Deadlift

(C) Find a 3 Rep TECHNICAL MAX Sumo Deadlift (22 minutes)

  • Novice athletes: Take 13 minutes to find your 3RM, then 4x3 @ 80% of 3RM
  • Intermediate athletes: Take 15 minutes to find your 3RM, then 3x3 @ 90% of 3RM
  • Advanced athletes: Take all 22 minutes (if necessary) to find your 3RM

(D) Push Ups (8 minutes)

Pick the hardest variation of push-ups you can do while maintaining quality (Ring Push Ups -> Parallette Push-Ups -> Diamond -> Etc.), then:

  • 1 Min Controlled Push Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Push Ups (3s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Push Ups
  • 40s Rest
  • 1 Min Plank Hold @ Top of Push Up

(E) 4 Minute AMRAP of

  • 1 Sit-Up
  • 1 Burpee
  • 2 Sit-Ups
  • 2 Burpees
  • 3 Sit-Ups
  • 3 Burpees
  • Etc.

Score is last set of sit-ups and burpees completed

(F) 20-16-12

  • Plate Overhead Lunges 35/25
  • Russian Kettlebell Swings 1.5/1.0 (SWOL 2.0/1.5)

Becca. Overhead squats (like a machine!). Photo by Rafael Vega