Over the Top

This past Saturday was the conclusion of our strongWOD cycle.

Not to worry!  It will return in 8 weeks time.  For now we begin an 8 week Oly cycle on Saturdays @ 10am.

To put a nice bow on our first strongWOD cycle, we have Coach Jose here with our weekly guest blog to share some of his experiences.

What’s up, CFHV FAM?!?!

José aka Cobra aka Olypoet reporting to ya.

So now that strongWOD will be temporarily coming to an end, I would like to reflect on the grand experience.

Throughout the history of our gym we’ve had many strength components being exercised in form of powerlifting or Olympic weightlifting, but never even dabbled with strongman workouts.

Dan brought up the idea of me potentially going up to Northern California to attend a CrossFit Strongman seminar. I felt kind of hazy about it only because the addition of new material on top of school seemed overwhelming.

After much thought I was compelled to pursue it for the benefit of gaining new knowledge for fitness! I mean, how can you NOT want to further your education?!?

I went up North and got a chance to have some great knowledge bombs thrown at me by Deuce Gym owner: Logan Gelbrich. He’s such a great coach that advocates strongman for all individuals, no matter what fitness level they find themselves in.

You would think that I felt fully capable of sharing all of this, but the truth of the matter is that I was very apprehensive.

I questioned, “how the heck am I going to structure the programming and then convey it in a manner that’s understandable for the general populace?” I even took a class at his gym to grasp the idea!

Logan just told me to keep in mind a few things when it comes to work & rest, to have fun with it, and to try to present it appealing for women.

June 4th. That was the grand day strongWOD was going to be presented for the 1st time EVAH! I was ecstatic and nervous at the same time.

I recall seeing a vast amount of you and knew that it was SHOWTIME. The energy was great as well as the hip action (#hipsdontlie) that I saw when you guys were partaking in some good ol’ tire flips. All of you that attended were able to really dial in the proper key points of performance on the tire flips.

As a matter of fact, the ladies had a better understanding of the movements than the fellas #justsaying. What was most rewarding was the great feedback, despite you guys being covered up with the dirt.

So I want to say a million thanks to you guys for making my Saturdays worthwhile. I absolutely LOVE being able to coach this to you!

As much as it saddens my heart that it’s come to an end for now, I am fulfilled with the fact that each and every one of you felt strong and had fun tossing some stuff around. So thank you for being there and engaging in one of my passions in fitness. #blessup


Wednesday’s Training:

CrossFit:

A. Strength Accessory Work:

12 minutes to rotate through:

A1) Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
A2) Single-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
A3) Bent-Over Rear Delt Flys x 15 reps MUST BE UB
Rest 45 seconds

B. WOD: On a running clock…

5 MIN AMRAP:

800M RUN
AMRAP Power Snatch (135/95#) in time remaining

REST 5 MIN

5 MIN AMRAP:

800M RUN
AMRAP T2B in time remaining

REST 5 MIN

5 MIN AMRAP:

800M RUN
AMRAP Strict HSPU in time remaining

Fusion:

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

Barbell Strength

Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as desired. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

WOD: FOR TIME

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

A. EVERY :90 UNTIL FAILURE:

1 CLEAN & JERK:

*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice.
*Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.

B. WOD: On a running clock..

at 0:00 perform:

6 MIN EMOM:
5 GROUND TO OVERHEAD (185/125#)
10 C2B

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. scale to complete in sub :45 Note times to completion in each of the 6 sets.

At 10:00 perform:

For max meters:
8 MIN ROW:

At 20:00 perfrom:

3 MIN AMRAP:
10 BURPEE BOX JUMPS (24/20″)
10 AIR SQUAT

Fitness:

A: Warm-Up & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT :

3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD: Running Clock…

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME

 
Guest blog Wednesday!  Today we have Coach Desi to tell your what it’s like to be an “average” CrossFitter like her.

I would argue that none of you are average, based solely on the fact that you choose to come in every day as opposed to staying sedentary.

Desi has a very personal message about what makes us all special, and you should take a minute to read it!


Hey guys, here’s my CrossFit story:

Six years ago I walked into CrossFit High Voltage, then known as CrossFit Noho. I did not have any prior athletic background and had no idea what I was getting myself into. Needless to say, the classes were extremely challenging.

I was out of shape and had no previous experience lifting a barbell. Before I began CrossFitting, all I did for fitness was run on the treadmill and use the machines at a globo gym, not really knowing what the heck I was doing.

Although the first six months of going to CF classes were really hard, I kept going back for more.  At times I felt self-conscious and embarrassed at my lack of ability to master the most basic CF movements.

I didn’t quit even though there were days that I would have rather been sitting on my couch with a bag of chips and watching trash T.V.

I write this blog for those who have ever felt this way. I have been you. I still am.

I’m still learning and working on mastering those super technical lifts like the snatch and the clean and jerk…and let’s not forget the muscle-up that I am finally going to get this year (insert long sigh here).

With time and practice, I started improving and looking like a real CrossFitter!

This is why I coach. I am here to help and support you…because I’ve been you.

I am that average CrossFitter who knows how challenging it can be to even walk though the doors of the gym.

I know how it feels to come into the gym perhaps nervous, anxious, and intimidated by what you see. It’s scary to try something new, especially as an adult.

I promise you that if you keep walking through the doors of CrossFit High Voltage committed to your fitness journey, you will not be disappointed. Your mind and body will be challenged.

You will do things you never thought were possible. You will reach your goals!


Wednesday’s Training:

CrossFit:

A) Skill Work:

A1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

A2) 3 sets of:
45 seconds Nose-to-Wall Handstand Hold

Rest 60-90 seconds

A3) 10 Wall Climbs

B) WOD: For time:

50/35 Cal Assault Bike
100 Double-Unders
40/25 Cal Assault Bike
80 Double-Unders
30/20 Cal Assault Bike
60 Double-Unders

Rest until…

When the clock reaches 20:00:

For time:

50/35 Cal Row
25 Burpees Over Erg
40/25 Cal Row
20 Burpees Over Erg
30/20 Cal Row
15 Burpees OverErg

Fusion:

A: 3 SETS OF LOCOMOTION FLOW:

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

Technique & Development:

A) 12 minutes to build to:

1 REP HANG POWER SNATCH

B) 12 min touch and go complex:

power clean + hang squat clean + power clean + hang squat clean

C) WOD:

CrossFit Open WOD 11.3:

5 MIN AMRAP:

165/110# squat clean and jerk

clean is 1 rep, jerk is 1 rep

Fitness:

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD: 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL SHOTS

 
Guest blog Wednesday!  Today we have Coach Desi to tell your what it’s like to be an “average” CrossFitter like her.

I would argue that none of you are average, based solely on the fact that you choose to come in every day as opposed to staying sedentary.

Desi has a very personal message about what makes us all special, and you should take a minute to read it!


Hey guys, here’s my CrossFit story:

Six years ago I walked into CrossFit High Voltage, then known as CrossFit Noho. I did not have any prior athletic background and had no idea what I was getting myself into. Needless to say, the classes were extremely challenging.

I was out of shape and had no previous experience lifting a barbell. Before I began CrossFitting, all I did for fitness was run on the treadmill and use the machines at a globo gym, not really knowing what the heck I was doing.

Although the first six months of going to CF classes were really hard, I kept going back for more.  At times I felt self-conscious and embarrassed at my lack of ability to master the most basic CF movements.

I didn’t quit even though there were days that I would have rather been sitting on my couch with a bag of chips and watching trash T.V.

I write this blog for those who have ever felt this way. I have been you. I still am.

I’m still learning and working on mastering those super technical lifts like the snatch and the clean and jerk…and let’s not forget the muscle-up that I am finally going to get this year (insert long sigh here).

With time and practice, I started improving and looking like a real CrossFitter!

This is why I coach. I am here to help and support you…because I’ve been you.

I am that average CrossFitter who knows how challenging it can be to even walk though the doors of the gym.

I know how it feels to come into the gym perhaps nervous, anxious, and intimidated by what you see. It’s scary to try something new, especially as an adult.

I promise you that if you keep walking through the doors of CrossFit High Voltage committed to your fitness journey, you will not be disappointed. Your mind and body will be challenged.

You will do things you never thought were possible. You will reach your goals!


Wednesday’s Training:

CrossFit:

A) Skill Work:

A1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

A2) 3 sets of:
45 seconds Nose-to-Wall Handstand Hold

Rest 60-90 seconds

A3) 10 Wall Climbs

B) WOD: For time:

50/35 Cal Assault Bike
100 Double-Unders
40/25 Cal Assault Bike
80 Double-Unders
30/20 Cal Assault Bike
60 Double-Unders

Rest until…

When the clock reaches 20:00:

For time:

50/35 Cal Row
25 Burpees Over Erg
40/25 Cal Row
20 Burpees Over Erg
30/20 Cal Row
15 Burpees OverErg

Fusion:

A: 3 SETS OF LOCOMOTION FLOW:

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

Technique & Development:

A) 12 minutes to build to:

1 REP HANG POWER SNATCH

B) 12 min touch and go complex:

power clean + hang squat clean + power clean + hang squat clean

C) WOD:

CrossFit Open WOD 11.3:

5 MIN AMRAP:

165/110# squat clean and jerk

clean is 1 rep, jerk is 1 rep

Fitness:

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD: 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL SHOTS

 
In the 1987 modern movie masterpiece “Over the Top” starring world-renowned thespian Sylvester Stallone, we’re told the tale of a long haul truck driver that just wanted to win back his alienated son via the world of competitive arm wrestling.

This is a story we can ALL relate to.

The way you knew he was about to “turn it on” and take out his opponent was when he’d take his trucker ball cap and turn it around backwards- look out opponent! You’re going down!

Well, turn your proverbial ball caps around and get ready to “turn it on” as you prepare to face your opponent: the back squat!

Our back squat cycle is winding to a close.  For many of you, you will “test” your 1 rep max back squat again.  Why is test in parenthesis?

If you missed any of the weeks of our progressions, and depending on how your weekend went, you just might not be feeling it…and that’s ok!  You also might just want to test the waters and see what your heavy single is for that given day…totally ok too!

For others, you knew this was coming, you’ve trained for it, and you probably have been eagerly (and maybe a little anxiously) anticipating this day.

It’s time to dig deep and reap the benefits of all your hard work and cash the check on all of those sore muscles the last couple months as you did the hard work to get here!

We’re testing on Tuesday instead of Monday on purpose.  If you weren’t eating clean or resting over the weekend, Monday is your chance to get it together!

If you’re loving the Oly stuff we’ve been doing on Thursdays (and word in the box is that you all are LOVING it!) we have more for you this week.  It’s a nice taste of things to come when Oly Drills for Skills returns to Saturday mornings in September.

Let’s have a great week!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Pulling strength (pull-up progressions)
  • Mixed modality MAP (WOD)

Tuesday:

  • Glute & quad strength (high bar back squat)
  • Aerobic recovery (WOD)

Wednesday:

  • Hamstring & Hips (skill work)
  • Pulling & pressing endurance (WOD)

Thursday:

  • Olympic Weightlifting (muscle, power, & full snatch)
  •  Snatch aerobic volume testing (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, technique, & Development:

16 MIN E2MOM:

3 WEIGHTED PULL-UP
*same weight or slightly heavier than last weeks 5×5

B) 4 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

C.) 6 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

D) FOR TIME:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

Body Composition:

3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

TABATA STYLE ROTATION – :20 ON / :10 OFF each movement x 6 SETS (12 MIN)

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

WOD: AMRAP 8 MINUTES
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

5 MIN EMOM: BACK SQUAT

*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

REST 1 MIN

10 MIN E2MOM: BACK SQUAT

*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B) WOD: 18 MIN CAP:

50 cal row
50 cal assault
50 burpee
25 cal row
25 cal assualt
25 burpee

*done at smooth steady pace

Fitness:

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: STRICT DB PRESS @ 40X2; 6 REPS; REST 30 SEC
A2: DB PUSH PRESS x 10-12 REPS UNBROKEN; REST 60 SEC

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

D1: BOX JUMPS
D2: Accumulate AMSAP in :45 – Bottom of Dip on Rings or Box / :15 Rotate
D3: COSSACK SQUATS
D4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
D5: ALT. JUMP LUNGES
D6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
D7: SQUAT – TUCK JUMPS
D8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate
Guest blog Wednesday!  Today we have Coach Desi to tell your what it’s like to be an “average” CrossFitter like her.

I would argue that none of you are average, based solely on the fact that you choose to come in every day as opposed to staying sedentary.

Desi has a very personal message about what makes us all special, and you should take a minute to read it!


Hey guys, here’s my CrossFit story:

Six years ago I walked into CrossFit High Voltage, then known as CrossFit Noho. I did not have any prior athletic background and had no idea what I was getting myself into. Needless to say, the classes were extremely challenging.

I was out of shape and had no previous experience lifting a barbell. Before I began CrossFitting, all I did for fitness was run on the treadmill and use the machines at a globo gym, not really knowing what the heck I was doing.

Although the first six months of going to CF classes were really hard, I kept going back for more.  At times I felt self-conscious and embarrassed at my lack of ability to master the most basic CF movements.

I didn’t quit even though there were days that I would have rather been sitting on my couch with a bag of chips and watching trash T.V.

I write this blog for those who have ever felt this way. I have been you. I still am.

I’m still learning and working on mastering those super technical lifts like the snatch and the clean and jerk…and let’s not forget the muscle-up that I am finally going to get this year (insert long sigh here).

With time and practice, I started improving and looking like a real CrossFitter!

This is why I coach. I am here to help and support you…because I’ve been you.

I am that average CrossFitter who knows how challenging it can be to even walk though the doors of the gym.

I know how it feels to come into the gym perhaps nervous, anxious, and intimidated by what you see. It’s scary to try something new, especially as an adult.

I promise you that if you keep walking through the doors of CrossFit High Voltage committed to your fitness journey, you will not be disappointed. Your mind and body will be challenged.

You will do things you never thought were possible. You will reach your goals!


Wednesday’s Training:

CrossFit:

A) Skill Work:

A1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

A2) 3 sets of:
45 seconds Nose-to-Wall Handstand Hold

Rest 60-90 seconds

A3) 10 Wall Climbs

B) WOD: For time:

50/35 Cal Assault Bike
100 Double-Unders
40/25 Cal Assault Bike
80 Double-Unders
30/20 Cal Assault Bike
60 Double-Unders

Rest until…

When the clock reaches 20:00:

For time:

50/35 Cal Row
25 Burpees Over Erg
40/25 Cal Row
20 Burpees Over Erg
30/20 Cal Row
15 Burpees OverErg

Fusion:

A: 3 SETS OF LOCOMOTION FLOW:

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

Technique & Development:

A) 12 minutes to build to:

1 REP HANG POWER SNATCH

B) 12 min touch and go complex:

power clean + hang squat clean + power clean + hang squat clean

C) WOD:

CrossFit Open WOD 11.3:

5 MIN AMRAP:

165/110# squat clean and jerk

clean is 1 rep, jerk is 1 rep

Fitness:

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD: 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL SHOTS

 
In the 1987 modern movie masterpiece “Over the Top” starring world-renowned thespian Sylvester Stallone, we’re told the tale of a long haul truck driver that just wanted to win back his alienated son via the world of competitive arm wrestling.

This is a story we can ALL relate to.

The way you knew he was about to “turn it on” and take out his opponent was when he’d take his trucker ball cap and turn it around backwards- look out opponent! You’re going down!

Well, turn your proverbial ball caps around and get ready to “turn it on” as you prepare to face your opponent: the back squat!

Our back squat cycle is winding to a close.  For many of you, you will “test” your 1 rep max back squat again.  Why is test in parenthesis?

If you missed any of the weeks of our progressions, and depending on how your weekend went, you just might not be feeling it…and that’s ok!  You also might just want to test the waters and see what your heavy single is for that given day…totally ok too!

For others, you knew this was coming, you’ve trained for it, and you probably have been eagerly (and maybe a little anxiously) anticipating this day.

It’s time to dig deep and reap the benefits of all your hard work and cash the check on all of those sore muscles the last couple months as you did the hard work to get here!

We’re testing on Tuesday instead of Monday on purpose.  If you weren’t eating clean or resting over the weekend, Monday is your chance to get it together!

If you’re loving the Oly stuff we’ve been doing on Thursdays (and word in the box is that you all are LOVING it!) we have more for you this week.  It’s a nice taste of things to come when Oly Drills for Skills returns to Saturday mornings in September.

Let’s have a great week!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Pulling strength (pull-up progressions)
  • Mixed modality MAP (WOD)

Tuesday:

  • Glute & quad strength (high bar back squat)
  • Aerobic recovery (WOD)

Wednesday:

  • Hamstring & Hips (skill work)
  • Pulling & pressing endurance (WOD)

Thursday:

  • Olympic Weightlifting (muscle, power, & full snatch)
  •  Snatch aerobic volume testing (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, technique, & Development:

16 MIN E2MOM:

3 WEIGHTED PULL-UP
*same weight or slightly heavier than last weeks 5×5

B) 4 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

C.) 6 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

D) FOR TIME:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

Body Composition:

3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

TABATA STYLE ROTATION – :20 ON / :10 OFF each movement x 6 SETS (12 MIN)

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

WOD: AMRAP 8 MINUTES
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

5 MIN EMOM: BACK SQUAT

*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

REST 1 MIN

10 MIN E2MOM: BACK SQUAT

*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B) WOD: 18 MIN CAP:

50 cal row
50 cal assault
50 burpee
25 cal row
25 cal assualt
25 burpee

*done at smooth steady pace

Fitness:

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: STRICT DB PRESS @ 40X2; 6 REPS; REST 30 SEC
A2: DB PUSH PRESS x 10-12 REPS UNBROKEN; REST 60 SEC

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

D1: BOX JUMPS
D2: Accumulate AMSAP in :45 – Bottom of Dip on Rings or Box / :15 Rotate
D3: COSSACK SQUATS
D4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
D5: ALT. JUMP LUNGES
D6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
D7: SQUAT – TUCK JUMPS
D8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate
In the 1987 modern movie masterpiece “Over the Top” starring world-renowned thespian Sylvester Stallone, we’re told the tale of a long haul truck driver that just wanted to win back his alienated son via the world of competitive arm wrestling.

This is a story we can ALL relate to.

The way you knew he was about to “turn it on” and take out his opponent was when he’d take his trucker ball cap and turn it around backwards- look out opponent! You’re going down!

Well, turn your proverbial ball caps around and get ready to “turn it on” as you prepare to face your opponent: the back squat!

Our back squat cycle is winding to a close.  For many of you, you will “test” your 1 rep max back squat again.  Why is test in parenthesis?

If you missed any of the weeks of our progressions, and depending on how your weekend went, you just might not be feeling it…and that’s ok!  You also might just want to test the waters and see what your heavy single is for that given day…totally ok too!

For others, you knew this was coming, you’ve trained for it, and you probably have been eagerly (and maybe a little anxiously) anticipating this day.

It’s time to dig deep and reap the benefits of all your hard work and cash the check on all of those sore muscles the last couple months as you did the hard work to get here!

We’re testing on Tuesday instead of Monday on purpose.  If you weren’t eating clean or resting over the weekend, Monday is your chance to get it together!

If you’re loving the Oly stuff we’ve been doing on Thursdays (and word in the box is that you all are LOVING it!) we have more for you this week.  It’s a nice taste of things to come when Oly Drills for Skills returns to Saturday mornings in September.

Let’s have a great week!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Pulling strength (pull-up progressions)
  • Mixed modality MAP (WOD)

Tuesday:

  • Glute & quad strength (high bar back squat)
  • Aerobic recovery (WOD)

Wednesday:

  • Hamstring & Hips (skill work)
  • Pulling & pressing endurance (WOD)

Thursday:

  • Olympic Weightlifting (muscle, power, & full snatch)
  •  Snatch aerobic volume testing (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, technique, & Development:

16 MIN E2MOM:

3 WEIGHTED PULL-UP
*same weight or slightly heavier than last weeks 5×5

B) 4 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

C.) 6 MIN AMRAP:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

REST 3 MIN

D) FOR TIME:
400m run
10 Burpee Box Jump (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 #)
40 Kettlebell Swings (53/35#)
50 Double Unders

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

Body Composition:

3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

TABATA STYLE ROTATION – :20 ON / :10 OFF each movement x 6 SETS (12 MIN)

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

WOD: AMRAP 8 MINUTES
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

5 MIN EMOM: BACK SQUAT

*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

REST 1 MIN

10 MIN E2MOM: BACK SQUAT

*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B) WOD: 18 MIN CAP:

50 cal row
50 cal assault
50 burpee
25 cal row
25 cal assualt
25 burpee

*done at smooth steady pace

Fitness:

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: STRICT DB PRESS @ 40X2; 6 REPS; REST 30 SEC
A2: DB PUSH PRESS x 10-12 REPS UNBROKEN; REST 60 SEC

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

D1: BOX JUMPS
D2: Accumulate AMSAP in :45 – Bottom of Dip on Rings or Box / :15 Rotate
D3: COSSACK SQUATS
D4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
D5: ALT. JUMP LUNGES
D6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
D7: SQUAT – TUCK JUMPS
D8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate