Saturday August

Connectivity:

Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each

3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3

Hand Stand Walk practice 4:00

 

BBG: Snatch 5 x 2 @ 40%

Clean and Jerk 5 x 2 % 30%

 

WOD:

Go through This slowly, just to move around and get a little warm. we will be hitting it hard monday.

9:00 AMRAP

1 Arm KB Snatch x 8 per arm 53/35

Wall Ball x 8 to 12′ Target 20/14

 

 

Friday August 26, 2016

 

STILL DELOAD!

Toe Touch Stretch 3 x 1:00 (sitting on the floor)

Arm Haulers 3 x 15

https://video.search.yahoo.com/search/video?fr=mcafee&p=arm+haulers+exercise#id=2&vid=c176cbd2dc0c491af959030c087e1219&action=click

3 x 15 Arch and Hollow Swings on the Bar

 

BBG: 5 x 3 @ 50% 1 RM Deadlift

WOD:

4 Rounds Not for time

 

Bodyweight Walking lunges 30 Steps hands behind head

Go from laying on your back to standing up 10 times (not really a bodyweight get up, just move, alternate legs or arms you use to stand)

Double unders x 40

 

 

Monday August 22, 2016

SORRY THE POSTS ARE OUTTA ORDER! GO BY THE DATE THAT IS THE TITLE, not the order.

READ THE MAKE YOUR OWN SAND BAG POST

 

DELOAD!!! oh its here, its finally here!

 

Connectivity:

Split Stretch 3 x 1:00

PVC Overhead squats 3 x 15

Upside Down Hollow Holds on the rig 3 x :30 (modify with a regular hollow hold on the rig)

 

BBG: 5 x 1 Snatch + 2 OH Squats all sets @ 50% of your 1RM snatch

 

WOD:

10:00 AMRAP

Pyramid, 2,4,6,8,10,12,14…… of the following-

4 Ct Jumping Jacks (1,2,3,1…1,2,3,2…etc.)

Regular (as in not buttlerfly) Sit Ups, cross your arms and touch your knee

 

*deload week, so we aren’t going hard, let your body heal up*

Wednesday August 24, 2016

Connectivity:

Calve Stretch 3 x 1:00 per leg

Waiters walk 3 x :30 Per arm 53/35

3rd World Squat hold on rig 1x 3:00

 

BBG: 5 x 2 back squats @ 50% 1 RM

 

WOD:

20:00 AMRAP

Bring your HR Monitor Stay @ 150-155 BPM for the whole WOD, just move, don’t rush it should be fun not work this week

 

Run  400m

4 Strict Chest to Bar

10 4 count Flutter Kicks

Tuesday August 23, 2016

Connectivity:

1/2 Kneeling Band Chops (look at the link below)

https://video.search.yahoo.com/search/video;_ylt=AwrB8pPEL7pX8h8AA7GJzbkF?p=1.2%20Kneeling%20Chops&fr=mcafee&fr2=p%3As%2Cv%3Ai%2Cm%3Apivot#id=1&vid=28f48e943a83e7905ab32fe5b8c72cb6&action=view

Chin to Toes Hand Stand Hold 2 x :45

Cobra Stretch 3 x 1:00

 

BBG: 5 x 1 power Clean 1 Split Jerk all @ 50% 1 RM

 

WOD: 4 RFT

Strict Bear Crawl 80′

PVC Hollow Rock for 1 Min

Plank hold for 1:00

 

MAKE A SANDBAG

Hey folks. Still in the offseason here. It is a time to work on some odd stuff, irregular movements, and just in general mix it up. Furthermore, I have noticed that as a gym we have begun slowly sliding into the “gym rat” type of crossfitter. Lets be honest, the run times from last week were embarrassing. Each time I have us run with objects or do non-crossfitty things the gym struggles. So. I have a solution. Make a sand bag

among other things I will be doing for our programming, we will be making individual sandbags. The sandbag must be ~ 30% of your bodyweight RIGHT NOW. Not the body weight after your upcoming diet, or the bodyweight you had 3 years ago. Be honest.

 

Google is your friend. Do some research. You can make your own or buy one, but put your name on the bag and leave it at the gym.

NO ONE IS ALLOWED TO USE SOMEONE ELSES SAND BAG. If you choose to be annoying and not make your own you will be using the rubber plates. And I assure you it will be a terrible experience and you will get less training stimuli from it. We won’t go live with sandbags for about two weeks. So you have time to get your things in order. below is a link of how to make your sandbag. Make sure it is not stuffed like a pillow but has excess material to grab.

 

To reiterate-

the bag is to weight 30% of your current body weight

no sharing or borrowing bags, put your name on it, and leave it at the gym

make sure it has excess material so that you can grab/haul/wrestle it

 

Links-

 

How to Build Your Own Sand Bag in 30 Minutes

scroll down for the how to

https://video.search.yahoo.com/search/video;_ylt=A0LEVyKRLbpXGOIAUZVXNyoA;_ylu=X3oDMTEyY3M1aWxwBGNvbG8DYmYxBHBvcwMxBHZ0aWQDVUkyQzJfMQRzZWMDc2M-?p=Make+Your+Own+Sandbag&fr=mcafee#id=1&vid=00d89c4e0c54db2629687ee337317c37&action=view

https://video.search.yahoo.com/search/video;_ylt=A0LEVyKRLbpXGOIAUZVXNyoA;_ylu=X3oDMTEyY3M1aWxwBGNvbG8DYmYxBHBvcwMxBHZ0aWQDVUkyQzJfMQRzZWMDc2M-?p=Make+Your+Own+Sandbag&fr=mcafee#id=2&vid=21e7d4b6d06ddb073b7655b1ed0a4c0c&action=view

 

 

Saturday August 20, 2016

Connectivity

3 x 15 Shoulder Shrugs on the bar

3 x :30 PVC Hollow Rocks

2 x 1 min per arm of waiter walks

 

BBG:  today we are going to do the full movements. we will treat this as if we are trying to get new working maxes for the next cycle.

12:00 to work to 1 RM Snatch

Rest 4:00 to transition bar weights

12:00 to work to 1 RM Clean and Jerk

 

WOD:

“grace”

Clean and Jerk 135/95 30 Reps for time.

Short wod today to segue into our deload next week.