• Wed, 10.16.19

    Active Recovery Day

    //

    Swimming:

    200-300m ; various strokes

    +

    50m swim (25 out 25 back)

    10 alt dB snatch 50/35

    X 4 rds

    Rest 3 minutes

    100m swim

    Rest 2 min

    200m swim

    Rest 1 min

    300m cool down swim

    ///

    Bike:

    :40 hard

    :20 legs only easy

    X 12 minutes

    Into

    :30/:30 for 6 minutes

    Into

    :10 @80%

    :50 @50-60%

    X 12 minutes

  • Tuesday, 10.15.19

    Peter – 275 Hang @ % work this past weekend

    ///

    Performance:

    A. High Block SqT Cleans; 3.2.1.3.2.1.3.2.1 wave

    B. EMOM x 10

    Minute 1: 5-10 strict HSPU

    Minute 2: 3 DB Devils Press + 35 Double Unders

    C. Repeats

    15/12 cal bike

    30’ dB front rack lunge

    7 bar muscle Ups

    30’ dB front rack lunge

    15/12 cal bike

    Rest 1/1 x 3 rds

    D. Becomplete

    #

    #

    #

    Competition:

    Weightlifting:

    A. High Block SqT Cleans; 3.2.1.3.2.1.3.2.1 wave

    #

    Gymnastics: (add)

    EMOM x 10

    Minute 1: 5-10 strict HSPU

    Minute 2: 3 DB Devils Press + 35 Double Unders

    #

    Conditioning:

    Repeats

    15/12 cal bike

    30’ dB front rack lunge

    7 bar muscle Ups

    30’ dB front rack lunge

    15/12 cal bike

    Rest 1/1 x 3-4 rds

    #

    BECOMPLETE:

    1. Ring Support hold :15 hold + 15 banded scap squeezes x 6 sets total of supersets

    2. DB Bent over rear fly’s 3 x 12

    3. DB Kicks backs 4 x 8-10

    4. Ring Support Plank Hold. :30 hold x 5

    5. Double lax ball thoracic ; 2 min in arm position of choice, switch 3x through different movement patterns

    6. Crossover Symmetry

  • Monday, 10.14.19

    Dina

    ///

    Performance:

    A. (Option) Re-do 20.1

    A. A. High Hang Snatch x 2 + below knee snatch x 2; climb to heavy for the day

    *footwork and speed as focus here.

    B. 4 rds

    14 burpees

    12 DB Deadlifts

    10 DB Hang Power cleans

    8 DB Shoulder to overhead

    Rest 1 minute between rounds

    #

    Becomplete:

    ///

    ///

    Competition: (if not re-doing)

    Weightlifting:

    A. High Hang Snatch x 2 + below knee snatch x 2; climb to heavy for the day

    *footwork and speed as focus here.

    B. Back SqT: 2×3 @83%, 2×3@85%, 2×2 @90%

    #

    Gymnastics: (add)

    1 Pegboard accent

    5 Strict HSPU

    10 bodyweight ring rows

    15 ghd sit-ups

    Rest 2 min x 5

    #

    Conditioning:

    4 rds

    14 burpees

    12 DB Deadlifts

    10 DB Hang Power cleans

    8 DB Shoulder to overhead

    Rest 1 minute between rounds

    +

    12-18 min

    Bike :35 hard

    :25 easy

    ///

    Becomplete:

    1. Single arm banded Rows x 10 reps each side x 3 sets

    2. Kb Front rack reverse step downs ; 6 reps each side x 3 sets

    3. Sled or higher tension band side step; 30’ x 4 sets each side

    4. Light TGU work, 16-20 alt reps ; tempo controlled

    5. Banded Dead bugs ; x 12 reps x 4 sets

    6. Single leg squat mobility x 5-7 minutes

    7. 50 bent over barbell rows + 50 banded scap squeezes + 50 pvc discloses

  • Sunday, 10.13.19

    Mrs and Mr Mason

    ///

    Rest Day

    Get outside!

  • Saturday, 101219

    A. SqT clean (high blocks, Or go high hang)

    4 x 3 (target is 80-85%)

    B. Complex

    2 strict muscle ups

    3 muscle ups

    (-1) strict pull-ups

    Rest 3 min x 4 sets

    C. Afap

    30 cal bike

    30 cal ski

    30 ghd sit-ups

    20 cal bike

    20 ca ski

    20 ghd sit-ups

    10 cal bike

    10 cal ski

    10 ghd sit-ups

    * Women: 24/16/8 for cals

    D. Row

    Every 3 Min, complete 400m row @85-90% x 7-10 repeats

    * can be done at second session today

  • Friday, 10.11.19

    Wyman

    ///

    Friday Night Lights at CrossFit kicks off at 5p. Join us!

    ///

    Click refresh in the morning on this page to update the 20.1 strategy / tips here on the blog. Notes below !!!

    ///

    Performance:

    A. 20.1

    10 rds Afap

    8 ground to overhead 95/63

    10 bar facing burpees

    B. Back SqT: men, heavy double, woman – heavy triple

    ///

    Competition:

    AM: waking body up

    10 min bike 50%

    +

    10-15 min of activation / prep work

    Inch worms

    Dynamic

    Knee to chest

    Heal to butt

    Yoga flow

    +

    Movement prep, into (after building up to this moving through muscle snatch’s , step down step up burpees etc)

    2 rds of @90%

    8 power snatch 95/63

    10 bar facing burpees

    Rest 2 minutes

    :10 bike @90%

    4 power snatch

    4 burpees

    Rest 1 min x 3 rds

    +

    Cool down, stretch, shake recover and discuss strategy for later

    ///

    PM:

    *see warmup stuff above to warmup for wod tonight etc.

    A. 20.1

    B. Back SqT:

    75 X 5 reps x 3 sets

    80% x 2 reps x 2 sets

    C. If earlier in day for 20.1, hit this as later session:

    800m run

    20 kB swings 70/53

    Rest 2:30 x 3 rds

    D. Row @50% x 10 min flush

    ///

    INITIAL THOUGHTS

    Thoughts:

    Warmup. Warmup. Warmup.

    ⁃ warmup for workout starts at conversational pace and builds up to the pace you will be holding. Heart rate and movement.

    Transitions

    ⁃ lots of time to be made up here. 10 rds, 2 movements.

    Smooth is key:

    ⁃ quick movement, but calm and smooth.

    Blood flow is key for warmup and prep for day. Get the body active, flushed and ready for range of motion for each movement. This is the most important tip / note to take with you. Following workout, get on a bike, flush out. Recovery starts immediately.

    Equipment:

    ⁃ Normal workout gear

    ⁃ Tape for fingers like WL

    ⁃ Sweat : relative to person but keep this in mind and wear what’s needed to keep hands DRY. no time to be chalking so prepare accordingly. Sweat bands?

    Top level folks : snatch from start

    Mid level: planned transitions for strong suit

    Capacity issues: clean and jerk if / when needed. Try to keep moving.

    Re – do.

    ⁃ this is a workout that Many can re so. Whether mia judged it, or needed to feel. Recovery is KEY!

    AM Prep of the body is very important. See blood flow above. Go throw full yoga type flow

    Movements. Dynamic and static.

    ⁃ inch warmups

    ⁃ Elbow to ground

    ⁃ Down / Up dog

    ⁃ Dynamic stretch / heal to but knee to chest.

    BLOOD FLOW BLOOD

    FLOW BLOOD FLOW!