As you know well by now, I don't hold back my thoughts and opinions when it comes to integrity in my profession, and within the sport we love called "CrossFit". It takes years to master movements and to make industry standards… well, "standard"! The larger the CrossFit bubble gets, the thinner it's skin becomes,,, let […]
The “Eye Test”… it’s a judgement call… by cpj 150131 Read More »
Day 4WOD 150205 warm-up – Coach’s Choice A. 75 g2oh – 75/45, 6:00 CAP-rest 5-7min-B. 4 sets @ 80% effort15 db thrusters (keep it light and quick)15 burpeesrest 90sec(pair up and alternate with larger groups (5:30heat))-rest as needed, be sure legs feel rested-C. 4 x 30sec row @ 95-100% effort, rest 30sec between efforts… we
Day 3WOD 150204 warm-up – Coach’s Choice A. Complete for time, with a 20:00 CAP2000m row30 tgu, total reps, alt arms (keep it manageable, don’t go too heavy here)60 walking lunges90 double unders – OR – 45 bjsd – 24”/20”max rope ascents in time remaining
Day 2WOD 150203 warm-up – Coach’s Choice A. EMOM 10:00 – 1 hang snatch, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.B. 50 pull-ups AFAP in 5 rep increments – OR
Day 1WOD 150202 warm-up – Coach’s Choice A. EMOM 10:00 – 1 squat clean thruster, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.B1. hrpu cluster – 9. 9. 9. 9. 9,
It's no secret how much we (I) love OPEX (formerly OPT) training and James Fitzgerald's philosophy. Here is something one of his coaches posted recently about hip extension… Extension – The use of extension must be aggressive and done with intent. We use the term drive the hips down (obtained from the cue given by
Getting Extension! Read More »
Day 4WOD 150129 warm-up – Coach’s Choice Open WOD 14.4 AMRAP in 14:00 of:60 calorie row50 t2b/k2e40 wall ball30 power cleans – 135/9520 muscle-ups
Day 3WOD 150128 warm-up – Coach’s Choice A1. 5-8 cgbp @ 31X1, build each set but don’t lose tempo, rest 30sec then A2A2. TnG squat clean cluster – 2. 2. 2. 2. 2, rest 10sec @ dots, rest 90sec then back to A1, x 3-rest as needed-(kettlebells are 24kg/16kg for B, C, D)B. 3 rounds
Day 2WOD 150127 warm-up – Coach’s Choice A1. 6-8 split squats @ 31X1, no rest between legs, rest 30sec than A2 A2. 6-8 single arm strict press @ 30X3, no rest between arms, rest 1min then back to A1, x 3-rest if needed-B. 30 unbroken burpees… not for time, but unbroken… meaning, do 30 without
Day 1WOD 150126 warm-up – Coach’s Choice A. 4 x 5 deadlifts @ 3021 tempo, use same weight for all 4 setsmake it tough but maintain tempo! rest 2min between sets-rest as needed, prep and set up barbell @ 80% 1RM power clean-B. EMOM 8:00evens – pull-ups + hrpu + squats… 3+6+9 – OR –
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