Thursday, May 1, 2014

050114

Coach Cesco Droppin Knowledge Bombs!






















Strength: 5 Sets of 

1. Front Squat 
F: 5 Reps 31x1
P/S: 3 Reps 31x1
Rest 30 sec

2. Dips
F: 5 Reps Banded
P/S 3 Reps weighted
Rest 30 sec

3. Rope Climbs
F: 5 rope pulls off ground
P/S: 2 Ascents ADAP
Rest 1min

WOD: For time
AMRAP 10 of Cindy
F: 3 Pull up, 6 Push up, 9 Squat
P/S: 5 Pull Up, 10 Push Up, 15 Squat



Post results to comments.

































Wednesday, April 30, 2014

043014

Welcome to the Herd Maya!



















Skill Builder/Strength A: Snatch Every 90 seconds for 12 min

F: Hang Power Snatch 3 reps

P: 3 Position Power Snatch (high hang, below knee, floor)

S: 3 Position Squat Snatch (high hang, below knee, floor)



Skill Builder/Strength B: 3 Sets

1. Snatch High Pull 3 heavier than heaviest set from A

2. DB Bench Press 10 31x1



WOD: TT 1k Row for time


Post results to comments.


























Monday, April 28, 2014

042814

Q crushin Atlas Stone Cleans!















Father & Son sharing Atlas Stones Scars!






















Monday

Strength

A: 10 min alt EMOM

1. Power Clean

Fitness: 5 reps Hang Power Clean

Performance & Sport: 3 reps from the floor - touch & go

2. Weighted Pull Up

Fitness: 5 reps (banded, strict)

Performance/Sport 3 reps (weighted, strict)


WOD: AMRAP 15

400m run

 20 Sit Ups [all]

+ Dubs

F: 50 Rope Passes

P: 25 Dubs

S: 50 Dubs




Tuesday

Strength A: Back Squat 5 Sets

F: 8 30x1

P/S: 5 30x1

Strength B: 3 Sets

B1. HSPU

F: Piked, on box 5 reps

P/S: HSPU 5 ADAP

B2. Weighted Sit Ups 10-15 reps

WOD: AMRAP 5
F:
5 Hanging Knee Raises
5 Wall Ball

P:
7 T2B
7 Wall Ball

S:
10 T2B
10 Wall Ball unbroken



Post results to comments.















































Friday, April 25, 2014

042514

Welcome to the Herd Anna

and Alan!


































Friday

Fran!
21-15-9 reps for time
Thrusters (95/65)
Pull Ups

Fitness: (can be DB's or lighter BB)
Performance: As Rx
Sport: C2B Pull Ups
 





Saturday

Skill Builder: Atlas Stones (Let's get dirty!!)

WOD: Full Tabata at each station - score is total reps combined
(start at any station) -  rotate after all 8 rounds of the Tabata are complete at that station 
rest one minute.

1. Row (Cal)

2. Burpees

3. Slam Ball/Atlas stone

4. KB Goblet Box Step Ups (alt legs)


Post results to comments.


















































Thursday, April 24, 2014

042414




















Thursday

AMRAP 30

400m Run + Max Rep Push Ups

Rest 1 min

400m run +
Max Rep Double Unders Unbroken
Fitness: Single Unders


Rest 1 min

400m run +
Max Rep Hollow Rock 'rocks'
Fitness - can be knees tucked hollow rocks



Post results to comments.





















Wednesday, April 23, 2014

042314

























Strength: Snatch Progressions 5 sets of 
F: 3 Hang Power Snatch + 3 OHS
P: 3 Hang Squat Snatch
S: 3 Full Squat Snatch

WOD: 

21-15-9, reps for time
Toes to Bar (Fitness - hanging knee raises)
Box Jumps (Fitness - step ups)
KB Swings (adjust weight)


Post results to comments.








Monday, April 21, 2014

042114

Welcome to the Herd Matt!



























Monday

A1.
Strength: Front Squats 4-5 sets (15)
Fitness 10 reps 30x1
Performance 5 reps 31x1
Sport 5 reps 31x1

Rest 30s sec before A2

A2.
Fitness: Ring Row 10 reps
Performance: Strict Pull Ups 5-7 reps [can be banded]
Sport: Weighted Pull Ups 5-7 reps,

Rest 1 min

WOD: 3 rounds for max reps
1 min per station, rest 1 min after all 3 stations

- Wall ball [Sport: 2 for 1 wall ball]
- Toes to Bar [Fitness: Sit Ups]
- Double Unders [Fitness: Single Unders]


  


Tuesday

A. Strength: Build to a 1RM in (15) 
Fitness: Push Press
P/S: Push Jerk

B. Max L-Sit Hold
Fitness: Tuck Hold
P/S: L-Sit

WOD: Freddy's Revenge
5 RFT
5 Shoulder to Overhead
10 Burpees
Fitness: 50% of 1RM
Performance: between 135&155 for guys, 85-105# for women
Sport: 185/125#


Post results to comments.


Friday, April 18, 2014

041814

Welcome to the Herd Dennis 

and Seth






































Friday

A. Strength: Back Squat; in 15 min - find a 1RM Back Squat
Fitness: 30x0 tempo
Performance/Sport: No tempo - just go BIG!

B. 85% Endurance test
Take 85% of A, & perform max reps back squat with it.

WOD: DB Fran or KB's
21-15-9 reps for time;
DB Thrusters
Pull Ups

F: Light DB + Jumping Pull Ups/Ring Row
P: 30/20# ish + Chin over bar
S: 40-50 guys, 30-40 women + C2B Pull ups






Saturday

WOD:

21-15-9 reps for time
Power Clean
Burpee over bar
Sit Ups

Fitness: Hang Power Clean
Performance: good gauge of weight should be 135/95
Sport: 155/105 + V-Ups



Post results to comments.




















































Wednesday, April 16, 2014

041614

Welcome to the Herd Libby

and Pilar!!





































Wednesday 

Strength: Front Squat find 1RM (15)

B. Strict Pull Ups – (10)

F: 3 sets Max Ring Rows 1010 tmp  Rest 
min (1 second down, 1 second up)

P/S: Find 1RM Weighted Pull Up
WOD: TT 1k Row for time




 Thursday

Strength: 4-5 sets; Snatching 3 reps
F: Hang Power Snatch
P: 1 Hang Power + 2  Full Power [from the floor]
S: 3 Position Power Snatch: High hang, below knee, then floor

WOD: Chipper
400m run
50 KB Swings [adjust weight by level]
50 Double Unders [fitness = 150 singles]
50 Burpees
400m run

Fitness; Scale to 30 or 40 reps of each if needed
Scale the weight & double unders 




Post results to comments.




























Monday, April 14, 2014

041414

Aamir gettin better everyday!





















Monday

A. All pipelines: In 20 min, find 1RM Deadlift

B. AMRAP 10
10 KB Swings
5 Burpees
Every 2 minutes, perform 100m run
Fitness: Russian Swings
Performance: 53/35 scale as needed
Sport: KB Snatch, 5 Right, then 5 Left
 






Tuesday

Strength: 5 Sets of:
A1.
Fitness: Push Press 3 reps
Performance: Push Jerk 3 reps
Sport: Push Jerk 2 push jerks + 1 Split jerk [all unbroken, do not re-rack until all 3 lifts are over]

A2.
Hollow Rock holds 10-20 total rocks
Fitness: Knees tucked
Performance; either only one knee tucked, or legs straight
Sport: Legs straight & arms straight & extended


WOD: 3 rounds: 90 on, 90 off - go heavier than previous week
Fitness: 
4 Push Press [DB or BB]
6 Burpees

Performance:
4 Push Jerk
6 Burpees over bar

Sport:
5 Push Jerks
6 Burpees over Bar

Score is total AMRAP of all sets



Post results to comments.





























Friday, April 11, 2014

041114





















Friday

All Levels

Skill Builder/Strength: Back Squat
Fitness: 3 reps; 30x0 tmp
Performance/Sport: 3 reps no tmp

Then 3 Sets of
Strict Press 5 reps
All - Working up in weight. 

WOD: 30-20-10
Wall Balls
Pull Ups
F: any weight/Jumping Pull Ups
P; heavier weight/Chin over bar pull ups
S: 20/14 minimum/C2B Pull Ups 




Saturday

WOD: 35 minutes

Perform as many rounds as possible of the following
Run 400m, Rest 2 min
Row 500m, Rest 2 min
[start at any station]




Post results to comments.


























Wednesday, April 9, 2014

040914

First Barbells and BBQ Of The Year!!























Wednesday

All Levels

Skill Builder/Strength: Alternating EMOM for 12

1. Front Squat:
Fitness: Find 3RM 30x0
Performance & Sport: Find 1RM 30x0

2. Strict Pull Ups:
Fitness: Banded pull ups or ring rows; 5 reps 31x1 tempo
Performance: Strict Pull Ups 3 [can be weighted]
Sport: Narrow Grip Strict Pull Ups  [should be weighted if possible + unbroken]


Once the EMOM is complete - in 1 attempt -
Perform max reps of 85% heaviest front squat @ 30x0 tempo -
Once the tempo breaks, then set it terminated.


WOD: 5 On, 2 Off
Start at either station;

1.
5m Shuttle Run 6 sets [every 5m = 1 rep]
50 Jump Rope Passes - Fitness/25 Dubs - P/S

2.
10 Slam Ball
10 Walking Lunge Steps [5 each leg]
+
Fitness: 5 Pull Ups [can be ring rows, banded pull ups, or strict pull ups]
Performance: 5 Pull Ups ADAP
Sport: Muscle Ups [ladies 1-2, guys, 2-3 - Rings preferably, bar if needed]




Thursday

All Levels

Skill Builder/Strength: 4 Sets of Hang Power Snatch Complex
Fitness: 3 Hang Power Snatch + 3 OHS
Performance/Sport:
3 Hang Power Snatch
3 Behind Neck Push Press [snatch grip]
3 OHS

Then 3 Sets of: 

1. Snatch Grip RDL
Fitness: 8 - 2020 tmp
P/S: 5 - 2020 tmp

2. Sit Ups
Fitness: Weighted x10
Performance/Sport: x15

WOD: 5 min Max Rep Double Unders - every break = 5 burpees
Fitness: = Single Unders
P/S: = Double Unders


Post results to comments.

































Monday, April 7, 2014

040714



Monday

All Levels

Skill Builder/Strength: Deadlift 

Fitness: 3 reps 2020 temp
Performance: 3 reps, TNG
Sport: 3 reps, TNG

WOD: 30-20-10, reps for time of:
Run 200m
Fitness: Russian KBS, Hanging Knee Raises/Sit Ups
Performance: KBS, T2B
Sport: KBS HEAVY, T2B
 





Tuesday

All Levels

Pre-Skill Test: Max L-Sit Hold in 2 attempts - score is combined score

Skill Builder/Strength: Jerk
Fitness: Push Press 5 reps
Performance: Push Jerk 5 reps
Sport: Push Jerk 5 reps + 1 second hold overhead for each rep


WOD: 1 min on, 1 min off  4 sets

Fitness:
3 Push Press [DB or BB]
4 Burpees

Performance:
3 Push Jerk
4 Burpees over bar

Sport:
AMRAP of:
5 Push Jerk
4 Burpees over Bar

Score is total AMRAP of all sets



Post results to comments.

Friday, April 4, 2014

040514

Coach Cesco Goin For Big Air!!
























Friday

Level 1

Skill Builder/Strength: Back Squat
Sets of 5 reps working up in weight 30x0 tmp (12)

WOD: 15-12-9-6-3 reps for time
Walking Lunge Steps
Sit Ups
Jumping Pull Ups/Banded Pull Ups/Ring Rows

-

Level 2 

Strength: Back Squat
Build to a 5RM

WOD: 20 min cap.
Fitness: 18-15-12-9-6
Performance: 21-18-15-12-9-6, reps for time
Walking Lunge Steps [total steps]
Sit Ups
Pull Ups




Saturday

WOD: "Jack"
AMRAP 20
10 Push Press 115/75
10 KB Swings, 53/35#
10 Box jumps +step down, 24/20

Scale weight first, then reps as needed



Post results to comments.























Wednesday, April 2, 2014

040214

Andrea S.


















Wednesday

Level 1

Skill Builder/Strength: Front Squat 5 reps

WOD: 4 Rounds 1 min on 3 stations, Rest 1 min after all 3 stations are complete
10m Shuttle Run
Sit Ups
KB Goblet Squat

-

Level 2

Strength: Hang Squat Clean 3 Reps - 5 Sets

WOD: Max Reps! 3 Rounds.

1 min per station, rest 1 min at the end of 4 stations – 3 Sets.

1. 10m shuttle run

2. Fitness: Sit ups
    Performance: Lemon Squeezers

3. Hand Release Push Ups

4. Hang Squat Clean [light] - sub to lighter weight or Goblet Squat

Rest 1 min before starting up the 4 station sequence again. They can start at any station






Thursday

Level 1

Pre-Skill: Structural; Hollow Rock positioning work

Skill Builder/Strength: RDL 10 Reps 2020

WOD: Tabata low score - rest 1 min during rotation [full tabata at each station]

Row [Cal]

Slam Ball

Jump Rope


-

Level 2:

Skill Builder/Strength 3 Sets

1. RDL 8 Reps 2020
2. Hollow Rocks 10-20 Reps Rest 20 sec
3. TGU 3 each arm, Rest 60 sec

WOD: Full Tabata at each station, then rotate
Rowing,
Slam ball
Double Unders

Full Tabata at each station - low score at each station
1 min rest period for rotation - only the 10 sec transition.

















































Monday, March 31, 2014

033114







Monday

Level 1:

Skill Builder/Strength: Deadlift 5 reps

WOD: AMRAP 12
10 KBS
10 Sit Ups
10 Box Step Ups [total reps, 5 each leg]

-

Level 2

Strength: Deadlift to a heavy 5 Reps - 5 Sets


WOD: 3 on, 1 off 2 Sets


Part 1. 
KBS/T2B
F: 6 KB Swing, 3 Hanging Knee Raise
P: 8 KB Swing, 4 T2B 

Part 2. 
Burpees, BJ, BBJ
3 Burpees

3 Box Jump + Step Down 
3 Burpee Box Jumps + Step Down!



Tuesday

Level 1:

Skill Builder/Strength: Push Press 5 reps (10)

WOD: 21-15-9 reps for time
Push Press [DB or BB]
Jumping Pull Ups/banded pull ups

-

Level 2:

Strength 1: Push Press - Build to a 1RM in (12)

Strength 2: Strict/Weighted Chin Up (8)
Fitness: Strict Pull Ups [banded or partner assisted 5 reps]
Performance: Strict Pull Ups build to a weighted 1 Rep

WOD: 15-12-9 Reps for time
Push Press [50% of 1RM from 1]
Pull Ups


Post results to comments.





















































Saturday, March 29, 2014

032914


























WOD: For time
25 Pull ups
25 Squat cleans (95/65)
25 Push ups
50 Overhead Plate Walking Lunges (45/25)
* Run 800m
50 Overhead Plate Walking Lunges (45/25)
25 Pushups
25 Squat cleans (95/65)
25 Pull ups

Scale weight/reps as needed


Post results to comments.
















Friday, March 28, 2014

032814

Welcome to the Herd Greg!



















For Time
21-18-15-12-9-6-3
Thrusters 95/65
Burpees


Post results to comments











































Wednesday, March 26, 2014

032614

Welcome to the Herd David

and Sebastian 

































Wednesday

All Levels

Strength: OHS 4-5 sets
10 reps, Rest 90sec -2 min after each set [increasing reps from the week before]


WOD: Mish-Mash MAP: 30 sec on, 30 sec off – 4 rotations

1. Row [cal]

2. Dubs [Fitness - Single Unders]

3. KB Swing [Fitness - Russian Swings]

4. Sit Ups

5. OHS [light] - sub to lighter weight or Goblet Squat

Rest 2 min




Thursday

Level 2

Strength: Backsquat
5-6 sets. 3 reps - build up to a heavy 3

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

-

Level 1: [Fitness]

Pre-Skill: Double Under Instruction

Skill: Back Squat 5 reps 30x0 5 sets

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders (Sub Single Under 3-1)
Sit Ups



Post results to comments.






































Monday, March 24, 2014

032414

Great job on 14.4 athletes!!























Monday 

Strength: Front Squat

Fitness: 5-7 Reps 31x1
Performance: 5 -7 reps ~ lighter & move the weight quickly w/torso & rack solid

WOD: 4min AMRAP, Rest 2 min x 3 sets
1. Wall Ball + Dubs
F: 3WB + 25 passes
P: 4WB + 15 Dubs [20/14#: 10/9' target]
S: 4WB + 25 Dubs

2. Burpees + T2B

3. KB Swing/DB Snatch + Shuttle Run [5m = 1 rep]
F: 4 KB Swing + 6 shuttles [30m total]
P: 6 Alt Arm DB Snatch [3 each arm, alt each rep] 8 Shuttles [40m total]





Tuesday

Level 1

Fitness

Pre-Skill Structural: Strict Pull Ups

Skill Builder/Strength: Push Press sets of 7-8 reps

WOD: 4 rounds 1 min per station, Rest 1 min after 3 stations

1. Row for Cal

2. Burpees

3. DB Push Press

Score is total reps combined.

-

Level 2

Fitness/Performance

Strength: 4 Sets of 

1. 1 Cycle of; 9 DL, 6 HPC, 3 Push Jerk - move through these reps

Fitness: w/DB's
Performance: With Barbell - 95/135#
Rest exactly 30 sec 
 


2. Burpees
F: 7 AFAP
P: 10 AFAP
Rest exactly 30 sec

3.
F: Strict Chin Ups 5-7 31x1 [can be partner, banded, or ring row]
P: Strict/Weighted Narrow Grip Strict Chin 3 [can be broken if needed]



WOD: Aerobic Paced [11 min total]

1 min per station, 3 stations 3 sets
Rest 1 min after 3 stations
1. Row: [calories]
2. HPC 
F: Light or DB, 
P: Something light that you can turn over - shouldn't be draining
3. DB Push Press: Same instructions as HPC [diff weight] DB's for all




Post results to comments



































Saturday, March 22, 2014

032214



Saturday

All Levels

Strength: Thrusters

In 12 min - build to a 1RM Thruster from the ground or rack.


Then 3 sets of:
1. Kb or 2KB front rack walking lunge steps 8 steps each leg, Rest 1 min
2. Weighted Sit Ups 10-15, Rest 1 min



WOD: 50 Burpees for time!



Post results to comments.

Friday, March 21, 2014

032114

















Workout 14.4
14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


Push Press: 
Work up to Heavy 3


Post results to comments
































Wednesday, March 19, 2014

031914

          14.3 check... CrossFit Dumbo's ready!






Wednesday

Pre Struc Strength: 5 Sets (15)

A1. Close Grip Bench Press

Fitness: 3 Reps; 30x1 tempo
Performance: 1 Rep; 30x0 tempo

A2. Single Leg Squat
Fitness: KB Box Step up 8 each leg (hold kb in center of chest)
Performance Bulgarian Split Squat 8 each leg (w/ 2 db or kb)


WOD: Wednesday Chipper - for time; (18 min cap)
50 Double Under (100 singles)
40 Hand Release Push Ups
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
20 Toes to Bar (Fitness: Sit Ups)
10 Burpees
20 Toes to Bar (Sit Ups)
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
40 Hand Release Push Ups
50 Double Unders






Thursday

Level 1

Pre-Skill: Structural; Hollow Rock Position

Pre-Skill: Anaerobic; Team Row [teams of 3] 1500 meters

Skill Builder/Strength: Deadlift Sets of 10 Reps; 2020 tempo


WOD: Alternating Core Tabata;

Sit Ups & Back Extensions

-

Level 2

Fitness/Performance

A. Team Row - 2000 meters

3 Sets Of: Follow rest closely

B1. Deadlift
F: 10 Unbroken, Rest 30 sec
P: 15 unbroken, Rest 30 sec

B2. No Push Up Burpee
F: 10 [fast], Rest 30 sec
P: 15 [fast], Rest 30 sec

B3. Turkish Get Up 3 each arm [steady & easy - Fitness & Performance both]

Rest 1 min exactly before B1.


The Core Test
2 min max rep Sit Ups/V-Ups
rest 1 min
1 min max rep sit ups/V-Ups
30 sec rest
30 sec max rep sit/V-Ups
rest 10 sec
10 sec


Post results to comments.



































































Sunday, March 16, 2014

031714

2031 Games!!




















Monday



All Levels

Fitness & Performance: 4 - 5 Sets of: 

A1. Working up in weight each set
F: Push Press 8 reps (from a rack +3 reps from last week)
P: Power Snatch + OHS; 5 Power Snatch (TNG) + 5 OHS (after all 5 TNG)


A2. Hollow Rock 25 rocks Back & forth, rest 60-90 sec before returning to A1.


B. WOD! 6 min on, 2 min off - 1x at each station, start at any station - but also - start at a different station than last week!
Goal! - is to keep same rounds as last week while reps get increased!

1. - F: 7 KB Swings (Russian), 7 Step Up/BJ + Step Down
      P/S: 7 KB Swings, 7 Box Jumps (open/games standards)

2. - F: 8 Sit Ups, 4 Burpees
      P/S: 4 T2B, 4 Burpees +jump touch

3. - F/P/S (all): 7 Slam Ball,
      30 Double Unders (75 Rope Passes)









Tuesday

Level 1 

Pre-Skill; Structural; Pull Up Negative w/partner 41X1: 
3 sets of ~5 reps, back & forth

Skill Builder/Strength: Hang Power Clean Progressions & Sets of 5 reps with bar 

WOD: 
10 Min AMRAP; 
4 min Wall Ball
3 min Jumping Pull Ups
2 min KB Swings (Russian)
1 min Wall Ball

-

Level 2

Fitness/Performance

A. EMOM for 10 minutes, building up

Fitness: Hang Power Clean 5 reps
Performance: Power Clean 2 (rest 5 sec between reps - so basically heavy single, rest 5 short seconds, heavy single)

B. 10 min Work Capacity Test 3.0
1 Pt. per rep
4 min Wall Ball (all)
3 Min Pull Ups (F: Jumping/Chin; P: Chin/C2B,
2 min Power Clean (~2/3 of A, or appropriate sub for that individual - fitness can be from the hang)
1 min Wall Ball


Post results to comments.