Monday, September 30, 2013

093013

Kyle and Nate from CrossFit Santa Fe Crushed It!
























Monday


Level 2

A. Strength: Front Squat: Build to a Heavy 1RM Front Squat (12)

AMRAP at 85% of Heaviest A for max reps set is over (1 attempt)

WOD: 2 min on, 2 min off x 4 rounds (start over at the top of push-ups at the beginning of every AMRAP)
5  Clapping Push Ups (sub to regular push ups)
7  2fer Wall Ball (sub to regular wall ball)
9  Box Jump + jump down/step down (Open Standards)


-

Level 1

A. Skill Builder/Strength: Build to a heavy 5 Rep front squat (10)
AMRAP at 80% of A in 1 attempt (max reps)

WOD: 2 min on, 2 min off x 4 sets
5 Hand Release Push Ups
7  Wall Ball
9  Box Jumps/Step Ups + step down





Tuesday

Level 2

Pre-Skill: 400m run x 3 sets, Rest 3 min after each set: Score is total time

WOD: For time: 21-15-9
DB Snatch
Toes to Bar

-

Level 1

Pre-Skill: 200m Run x 3, Rest as needed

Skill Builder: Kipping Pull Up Progressions

WOD: AMRAP 12

100m Run
10 KB Swings
5 Pull Ups/Jumping Pull Ups/Ring Rows


Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now. - Denis Waitley

Post time, load or completed reps to comments.

Friday, September 27, 2013

092713

Welcome to the Herd Chris





















Friday(CAP)

Level 2

Strength: Back Squat
3-3-3-3-3; 30X2, Rest 2 min

WOD: For time:
800m Run
50 x Wall Ball
40 x KB Swings
30 x Push Ups
20 x T2B
400m Run


-


Level 1

Skill Builder/Strength: Back Squat 
Sets of 10 reps; 30X1, (10)

WOD: For time
400m run
40 x Wall Ball
30 x KB Swings
20 x Push Ups
10 x Hanging Knee Raises
400m Run





Saturday(CAP)

WOD: "Hansen" 
5 Rounds for time
30 x KB Swings
30 x Burpees
30 x Sit Ups




Sunday(NO CAP)

Team WOD
In Teams Of 2
400m Run (run is together)
300 Burpees (one athlete must finish before other athlete continues)
400m Run




I'd rather attempt to do something great and fail than to attempt to do nothing and succeed. - Robert H. Schuller


Post load, time, or reps completed to comments.













































Wednesday, September 25, 2013

092513

Way to fight Carl!






















Wednesday

Level 2

Strength:  Power Clean 1.1.1, 4-5 sets. Rest 10 sec betw reps, Rest 2 min

B x 3 (10min)
B1. 2KB/DB Bent Over Row x 6-8; 30X1, Rest 20 sec
B2. TGU's x 3 Each Arm, smooth, Rest 20 sec
B3. Back Extension 8-10; 2020, Rest 20 sec

C. 5 Sets of 10 unbroken burpees for time


Level 1

Skill: Deadlift x 5 reps; 2020 for 10 minutes

WOD: AMRAP 15
4 x Burpees
8 x Russian KB Swing
12 x Walking Lunge Steps w/kb)
100m Run





Thursday

Level 2

Alt EMOM: 10 Minutes

A. 10 min alt

1. Press, Push Press, Push Jerk Complex (1-3-5)

2. Strict Pull Ups x 5 ADAP (weighted, deadhang, banded, etc)


B. Alt EMOM: 10 minutes

B1. 10 x Weighted Dips

B2. 16 x Lateral Box Jump + Soft land & Step down (8 each leg)

C. Finisher: 30sec Row Max Cal


-

Level 1


Pre-Skill Structural: Rope Climb Positioning/Wrap/Rope Pulls x 3 sets

Skill Builder/Strength: Push Press x 8 reps for 10 Minutes

WOD: Full Tabata at each station
DB Push Press
Rowing (for Cal)
Box Step Ups/Jumps/ Step Down (scale height/if they should be jumping)



A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. - Denis Waitley


Post load, time, and completed reps to comments.










































Tuesday, September 24, 2013

092413







 

 



Saturday's BBQ was Awesome thanks for coming out!







Tuesday

Level 2

Warm up: Speed & Agility Drills (5-8 minutes)

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders
Sit Ups

Then 

3-4 sets
1. Bench Press x 5 reps, no tempo (spotters please!)
2. T-Drill (timed)

-

Level 1:

Skill Builder: Double Unders

WOD: "Annie" or "Lil Annie"
50-40-30-20-10 (or take off the round of 50)
Double Unders (sub 3-1 singles)
Sit Ups

Finisher: Tabata Squats


There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve of a determined soul. - Ella Wheeler Wilcox

Post load, time, and numbers of completed reps to comments.



Monday, September 23, 2013

092313

Welcome to the Herd Preetham

and Matthew!



































Monday

All Classes

WOD: "FRAN"
21-15-9
Thrusters 95/65
Pull Ups


Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. - Ella Wheeler Wilcox

Post load, time, or number of completed reps to comments.




















Friday, September 20, 2013

092013

Katlyn goin hard!



































One of our own Mike is going to be riding from NY to Washington 
check out his story. click here





Friday

Level 2

Strength: Squat Clean & Split Jerk
In 15min Find 2RM Squat Clean & Split Jerk (2 squat cleans + 2 Split Jerks)

WOD: 3 Rounds For Time
25 Wall Ball
15 T2B's
* Coaches Choice Finisher 

-

Level 1

Pre-Skill: TT Row 250m For Time

Skill Builder: Med Ball Clean

WOD: 3 Rounds For Time
25 Med Ball Cleans
15 K2E/Knee Raises

Finish With: Max Effort Plank Hold




Saturday

Skill Builder: Muscle Up Transition Work And Gymnastic Weaknesses (10)

WOD: "Michael"
3 Rounds For Time
800m Run
50 Back Extensions
50 Sit Ups



Sunday

Team WOD: 5 Rounds For Time
Teams Of 2
20 Burpee Box Jumps
20 Russian KB Swings
100 Jumps Rope Passes


If you are not willing to risk the unusual, you will have to settle for the ordinary. - jim Rohn


Post time, load, and number of reps completed to comments.

Tuesday, September 17, 2013

091813

Who's Cool I'm Cool








Wednesday

Level 2

Strength:

A. Build To A Heavy 1 Rep Thruster From The Ground (12)

B. At 60% Of A, Do A Ladder Of 1-10 Reps Thrusters (6 min cap)
(from the ground - squat clean thruster is ok - use DB's to scale)
Rest 3 min

C. 1 - 10 Of Pull Ups (6 min Cap)
Adv - C2B

-

Level 1

Skill: Thruster

Sets Of 8 Reps For (10)

WOD: AMRAP 5, Rest 3 min, AMRAP 5
5 Wall Ball
5 Pull Ups





Thursday

Level 2

Skill Builder:
4 Rounds
Rope Climb: 30sec AMRAP, Rest 30sec
5 HSPU's (ADAP), Rest 1min

WOD: MAP Session
5min on, 3min off 3 sets

1st Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)
5 Burpees

2nd Round:
10 Alt Arm DB Snatch
5 HRPU's

3rd Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)

-

Pre-Skill:
Rope Climb Positioning/Rope Pulls Off The Ground - "Spanish Wrap"

Skill Builder: Deadlift 10 Reps 2020 (10)

WOD: 5min On, 3min Off 3 Sets

1st Round
8 Russian KB Swings
4 Burpees

2nd Round
8 Box Step Ups (alt legs - total steps)
8 Sit Ups

3rd Round
8 Russian Swings
4 Burpees



Things do not happen. Things are made to happen. - John F. Kennedy


Post load, time, or total reps completed to comments.






































Monday, September 16, 2013

091613


                 New York City Are You Ready!!





Monday

Level 2

Strength: Back Squat (20)
1, 6, 1, 6, 1, 6; 30X1, Rest 2 - 3 min.

WOD: AMRAP 15
200m Run
3 Muscle Ups (6 Pull Ups + 6 Dips/Bar Muscle Ups

-

Level 1

Skill Builder/Strength: Back Squat
8 Reps; 40X1

WOD: AMRAP 15
200m Run
5 Pull Ups
5 Push Ups
10 Air Squats




Tuesday

Skill Builder: 3 Position Power Snatch 4 - 5 Sets (12-15)
High Hang, Below Knee, Floor
Rest 2:00 min

WOD: 4 Rounds For Total Time - High Effort! (15)
7 Power Snatch (from the floor)
Row 100m (High Effort!)
Rest 2:30 min

Finisher: Max Plank Hold 45/25 Bumper On Back

-

Level 1

Pre-Skill: Row 200m, Rest As Rotations, 3 Sets

Skill Builder: Overhead Squat 8 Reps; 30X1 (10)

WOD: 5 Rounds For Total Reps (15)
30 sec on, 30 sec  off to rotate, No 1 min rest period
Row (cal)
Overhead Squat (bar or PVC)
Sit Ups



Either you run the day or the day runs you. - Jim Rohn

Post load, time, or reps completed to comments.





























Friday, September 13, 2013

091313

Welcome to the Herd Reed!



















Friday (CAP)

Strength: Press, Push Press, Power Jerk Complex
1 x Press
3 x Push press
5 x Push Jerk (that's one unbroken complex)
Final set (4th set) is to failure on Power Jerk (must be power not split)

WOD: 3 RFT
10 x Thrusters (95/65)
10 x Burpees
10 x C2B Pull Ups




Saturday (CAP)

WOD: 5 Sets For Time
15 HRPU's
15 KBS (Russian)
20 Walking Lunges
20 Dbl Unders
25 Row (cals)
25 Box Jumps - Step downs
(active recovery 3mins b/t sets)




Sunday ( NO CAP)

WOD: AMRAP
Team Of 2
200m Run (run together)
30 x Sit Ups
40' Bear Crawl (can split up as needed)



If you change the way you look at things, the things you look at change. - Wayne Dyer

Post time, load, or reps completed to comments.



























Wednesday, September 11, 2013

091113

Welcome to the Herd Holly



















Wednesday (CAP)

Level 2

WOD: "Kelly"
5 Rounds For Time
400m Run
30 Box Jumps 24"/20"
30 Wall Ball 20#/14#, 10#

-

Level 1

WOD: "Lil Kelly" (35 min cap)
5 Rounds For Time
400m Run
15 Wall Ball
15 Box Jumps + Step Down
Scale to 3 rounds as needed 



Thursday (CAP)

Level 2

Strength: Power Clean 4 - 5 Sets
1.1.1.1 (Rest 5 sec between reps) Rest 90 - 2 minutes between sets

3 x
1. Weighted Chin Ups 5x Rest 1min.
2. Weighted Dips 5x Rest 1min.
3. Weighted Sit Ups 5x Rest 1min.

Challenge: 1min. Max Cal Row

-

Level 1

Skill Builder: 3 Sets Of  Each
Banded Strict Pull ups x 10 - 30X0
Push Ups x 10

WOD: Full Tabata At Each Station
Row For Cal
No Push Up Burpees
Sit Ups
Score is total reps



The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius


Post time, load, or number of total reps completed to comments.



















Monday, September 9, 2013

090913

video
  Great turnout for the WLC pre-lims on Saturday!






Monday

Level 2

Strength: 4 x
Deadlift x 5, 2020
Weighted Ring Dips x 5, 30X1

WOD: 5 Sets For Time: (20)
Rest 2 Min After Each Set

5 x Power Cleans (heavy - touch and go)
7 x Pull Ups (c2b or chin)
9 x Burpees With Jump & Reach



Tuesday

Level 1 - (Beginners)

Pre-Skill: Intro To The Burgener Warm Up With PVC

Skill Builder: Overhead Squat x 10 reps For 10 minutes

WOD: Alt Tabata x 3 Sets
Sit Ups
Row (Cal)
Burpees
Jump Rope Passes

-

Level 2

Skill Builder: Hang Power Snatch Complex 4 - 5 Sets
3 x Hang Power Snatch
3 x Behind The Neck Push Press
3 x OHS

Strength: Overhead Squat (10)
3 Attempts at 1RM

WOD: Alt EMOM In 12 Minutes
1. 5 x Hang Power Snatch
2. 15 x T2B
3. 15/12 Cal Row


Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all. - Norman Vincent Peale

Post load,  time, or completed reps to comments.









































Saturday, September 7, 2013

090713

























Saturday (CAP)

All Levels

Skill Builder: TT 800m Run

WOD: 3R FT
10 x Deadlift (275/185)
50 x Double Unders


Sunday (No CAP)

WOD: "Helen Of Troy"
Teams Of 2
3 Rounds For Time
400m Run (together)
42 x KB Swings (1 person at a time only)
24 x Pull Ups (1 person at a time only)


You have to learn the rules of the game. And then you have to play better than anyone else. - Albert Einstein

Post time, load, and completed reps to comments.










































Friday, September 6, 2013

090613

It's On!!





















Friday

All Levels

Strength: Establish 1RM Push Press In 15 Minutes

Max Effort Plank On Elbows With 25#/10# On Butt

WOD: AMRAP 15
100m Run
5 Shoulder To Overhead
10 V-Ups
15 Overhead Lunges With A 45#/25# Bumper Plate


We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot. - Eleanor Roosevelt

Post time, load, and reps completed to comments.
















Wednesday, September 4, 2013

090413

Last one back is a rotten egg!



















Wednesday

All Levels

Strength: 12 Minutes Establish 1 RM Squat Clean

Pre-Struc: AMRAP 8 - KB Swings

WOD: 3R FT (10 min cap - scale to 15 reps per movement)
20 x Burpees
20 x T2B

-

Level 1

Skill Builder: Deadlift 5 x

Pre-Struc: AMRAP 4 - KB Swings

Rest 3 minutes, then

WOD: 3R FT
25 Wall Ball
20 Sit Ups



Thursday

All Levels

Skill Builder: 10 minutes: Handstand hold/Muscle Ups Transition/Turkish Get Up
30sec Handstand Hold (scale: walking, free-standing with partner, handstand wall hold, pike on box, or plank hold)
5 x Muscle Up Transition (work through the middle)
6 x Alt Arm Turkish Get Up

WOD:  AMRAP 3 - 3 x
5 HSPU
10 KB Swings (Heavy)
15 Goblet Squats
Rest 3 Minutes

Finisher 300m Row For Time

-

Level 1

Pre-Skill: 200m Run, Rest, 200m Run


Skill Builder: 20 Alt Arm Turkish Get Ups
KB Swing/Goblet Squat Mechanics & Points Of Performance


WOD: AMRAP 3 - 3 x
5 Push Ups
10 KB Swings (Russian)
15 Goblet Squats

Rest 2 Minutes Active: Walk/Mobility


Procrastination is opportunity's assassin. - Victor Kiam

Post load, time, or reps completed to comments.

















Tuesday, September 3, 2013

090313


Test Yourself!




















Tuesday

All Levels

4 x
Push Press 3 x (1 second hold overhead) Rest 30 seconds
Weighted Strict Pull Ups 4- 6 Reps Rest 1 min

For Total Time:
2 x Each Station (alternating stations through)
1. 8 x Burpees AFAP, Row 200m High Effort, Rest 90 seconds
2. 8 x Burpees AFAP, Run 200m High Effort, Rest 90 seconds
3. 8 x Burpees AFAP, 15 Cal Row High Effort, Rest 90 seconds

-

Level 1

Skill Builder: Rowing & Double Unders (10)
5 x (easy pacing)
Row Tech 1 min
Dbl Tech 1 min

WOD: AMRAP 15
50 x Jump Rope Passes
12 x Ring Row
Run 200m
Rest 1 minute active



Even if you fall on your face, you're still moving forward. - Victor Kiam


Post time, load, or reps completed to comments.