8/28/11

Monday, August 29

Warmup
2 x 15m Duckwalk
      15m High Skipping
      15m Broad Jump
      15m Inchworm


Lift
Take 10 minutes and work up to a 1 rep max Snatch
Let's see what a month's worth of skill work can do.

WOD
5x 6 Clean and Jerks
     6 Pullups

8/25/11

Friday, August 26

Warmup
3x
10 Toes to Bar
50 ft Balance walk(walk a line without falling off)
5 Dive Bomb Pushups
10 Lunges


Lift
Press
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang

WOD
8x 200m run
Rest 2 min between each run.
Keep all runs within 5 secs of your best time.

8/23/11

Wednesday, August 24

Warmup
Easy for 5 minutes
5 Cartwheels
5 Pushups
5 Forward Rolls
5 Pullups

Lift
Back Squat
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang

WOD
AMRAP 15 min
15 Snatches (keep the weight light)
15 Box Jumps

8/21/11

Monday, August 22

Warmup
5x
30 sec Handstand Hold
12 sec L-hang
This is a quality warmup NOT for speed.
Lift
Deadlift
3x5

Focus
Burgener Warmup X 3
Snatch practice 3 sets of 5 at each position, starting at the high hang.

WOD
The "FUN" workout
4x
400m run
10 Burpees
10 Situps
10 Squats

8/19/11

Friday, August 19

Lift
3x5 for each exercise
Press
Push Press
Push Jerk

8/17/11

Wednesday, August 17

Today's WOD is something different. Go to a park, find a play structure and climb all over it. Get on top of it. Think of different ways you can move up, over, around, across and under it. Hand upside down for a while. Swing on the swings an jump off for distance. Get into the mindset of a six year old where the world is you playground and you are the queen or king. Swing on the monkeybars, climb a pole or tree, roll in the grass. Do all that and more for an hour. Get together with some friends and play tag or create a challenge contest. Call it GAMEON. The first person lays down a challenge like "climb the pole to the top of the swingset and back down." The challenger has one opportunity to complete their challenge. If they do the next person attempts it. If they fail to complete the challenge they get a letter G like in the basketball game HORSE. The last person to not spell GAMEON wins.
The goal of today's WOD is to let go of all the big kid/adult thinking and enjoy yourself.

Have fun and post in the comments what you did.

8/14/11

Monday, August 15

Warmup
25m Cartwheels
25m Duckwalk
25m Bearcrawl
25m Forward Rolls

Lift
Back Squat
3x5

Focus
Burgener warmup x3
Snatch practice

WOD
9 Clean & Jerks
200 m run
6 Clean & Jerks
200 m run
3 Clean & Jerks
200 m run

8/11/11

Friday, August 12

Warmup
3x 5 Knees to Elbows
    10 Pullups
    15 Squats

Lift
Press
3 x 5

Focus

Burgener Warmup x 3
then with PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.



WOD

5 rds
20 Double Unders 
20 push ups 
Run 100 m

8/9/11

Wednesday, August 10


Warmup
3x 10 Knees to Elbows
     20 Walking Lunges
     10 Hollow Rocks
Lift
Back Squat
5x3

Focus
This is exactly the same as Monday and it will be the same or similar for the rest of the month hence the term Focus. Spend some quality time on this. Don't rush through this so you can get to the "fun" stuff. Make each rep count. 


Burgener Warmup x 3
With PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.



WOD
4 rounds
20 Double Unders
20 push ups 
Run100m

8/7/11

Monday, August 8

After a week off to relax and recover I'm back with more summer programming. Now is a good time to really focus on the Olympic lifts so for the rest of the month expect a lot of Snatch, Clean and Jerk work.

Warmup
3x 20m Bearcrawl
     20m Crabwalk
     20m Sprint
Lift 
Deadlift
5 x 3

Focus
Burgener Warmup x 3
then with PVC or a broomstick work on the pulling positions of the snatch: high hang, mid thigh, above the knees, below the knees and the shins. Slowly go back and forth between the 5 positions. Spend 5 minutes on this. Then do 3 snatches from each position, still using PVC. This is all about technique not weight. These are not Power Snatches! Make sure you get all the way down and hold the bottom position for a count of five for each rep.

WOD
1-2-3-4-5-4-3-2-1
This is for quality not speed!

Pullups(strict not kipping)
Pushups(chest to ground)
Get the chin over the bar each pullup and full extension of the elbows at the bottom. The pushups should be explosive from the bottom. Touch your chest to the ground and explode up.

Post your observations and questions to the comments.

8/2/11

Question of the day

How can I improve my snatch and/or clean and jerk?
That is a complicated answer but simply put, practice. Practice with a piece of PVC or a broomstick. Do the Burgener warmup. Watch this video 
http://journal.crossfit.com/2010/07/burg-warmup.tpl 
I will try to address this more in the near future. 

8/1/11

Monday, August 1

Work your weaknesses this week. Sit down and make a list of the skills/ things you would like to improve. Maybe it's your running, your pullups, your strength or maybe its just your technique like the clean or the snatch. Whatever they are pick three and spend five minutes each day working on each. I will be back to programming workouts for you next week.
If you haven't seen it yet, check out the footage from the Day 2 WOD at the CrossFit Games Teen Challenge. See Ruben, Eduardo and our newest member Hannah knock it out.
http://games.crossfit.com/finals/live/jumbotron/629078