Day 3WOD 150318 warm-up – Coach’s Choice A1. weighted/strict/negative pull-up cluster – 3. 3. 3, rest 30sec @ dots, no rest between A1 & A2A2. air squat cluster – 15. 15. 15. 15, rest 15sec @ dots, no rest between A2 & A3A3. 30sec side bridge R + 30sec FLR + 30sec side bridge L, […]
Day 2WOD 150317 warm-up – Coach’s Choice Set up sleds and barbells so workload is @ or around 40-50 secondsA. Perform 3 sets @ 90% effort… do work @ 0:00, 4:00, 12:00, barbells NOT TO EXCEED 95/6525’ sled pull + 25’ sled push + 6 clean to overhead + 6 burpees over bar-immediately after 3rd
Setting Goals… CrossFit… These two things seem to go together nicely. You see, CrossFit has a bunch of "things" in it that not a lot of people are capable of doing… well, at least not right now! Muscle-ups, double unders, mastering the kip, pull-ups, standard height box jumps… just to name a few. Then we
The Goal-Setter… are you ready? by cpj 150316 Read More »
Day 1WOD 150316 warm-up – Coach’s Choice A1. 6 thrusters, build each set (no failed reps), no rest between A1 & A2A2. 8-10 strict ring rows, rest 2min then back to A1, x 3-rest as needed-B1. ring dip cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 30sec then B2B2. 10 front rack
(please note that my rants and essays are sometimes unpopular, and they are my views and opinions… not the views and opinions of my business partners and team of coaches) Do you know how long the CF Games have been going on? Can you tell me who won the first official "games"? It
Friends don’t let Friends Leaderboard… by cpj 150312 Read More »
Day 4WOD 150312 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% efforttgu – moderate load-rest as needed-B. 4 sets of the following complex… work @ 0:00, 3:00, 6:00, 9:001 back squat + 1 btn push jerk + 3 ohs-rest as needed-C. AMRAP 6:00 @ 80-90% efforttgu – moderate load(A & C should match in
Day 3WOD 150311 warm-up – Coach’s Choice A. 6 x 10sec shuttle sprints, rest 2:00 between sprints-rest 5min-B. EMOM 7:00 – 1 squat clean (build to a heavy single in 7 sets)-rest 5min-C. 3 sets @ 80-90% effort15 kb swings – 24kg/16kg20 abmat sit-ups15 bjsd – 24”/20”rest 1:00 Post WOD Flexibility:5:00 static stretching – Coach’s
Day 2WOD 150310 warm-up – Coach’s Choice A1. 10 deadlifts @ controlled tempo, no bouncing or single rep drops, rest 1min then A2A2. 10 powell raises each arm, no rest between arms, rest 30sec then A3A3. 60sec FLR – push-up position, rest 1min then back to A1, x 2-rest as needed-B. For time:15-12-9 t2b/k2e/hanging knee
Day 1WOD 150309 warm-up – Coach’s Choice A. EMOM 7:00 – 1 hang squat clean (build to a heavy single in 7 sets)-rest only as much as needed-B. 7 x AMRAP 1:00 burpees to 6” target, rest 1:00 between sets, rest 5:00 after 7th set, x 2 Post WOD Flexibility:5:00 static stretching – Coach’s Choice5:00
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