WED 27 NOV 2013 WOD

WOD:

TUE 26 NOV 2013 WOD

Warm Up:
5 Minutes of Double Under Work
PVC Pass Throughs

WOD:
Work to one rep max snatch, then...
5 sets of 3 reps @85% on one rep max

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Technique Videos
Josh Everett gives a great tutorial on the snatch.  How many double unders can you do in a minute?  Check out this video of the world record double under attempt.

MON 25 NOV 2013 WOD

Warm UP:
800M run
3 rounds
10 Sit Ups
10 Push Ups
10 Lunges
10 Air Squats

WOD:
4 Rounds for time:
50 Double Unders (150 singles for substitution)
6 Thrusters (135/95)

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Technique Videos

Check out these videos for some heavy thruster and double under action.

Coach notes:

The thrusters should be relatively heavy.  If you cannot do the Rx weight, select a weight that will challenge you to complete 6 reps unbroken.  A typical scale for double unders is a 3 to 1 single to double ration, hence the 150 singles for the double under substitution.

FRI 22 NOV 2013 WOD

Warm Up:
800M Run
3 x ME (max effort) L-Sit

WOD:
11 Knee to elbow
11 Air Squats
11 Push Jerks (135/95)
11 Sumo Deadlift High Pull (135/95)
11 Squat Clean (95/65)
11 Thrusters (95/65)
11 Wall Ball (20/14)
11 Ring Dips
11 Handstand Push Up
11 Pull Ups
11 Push Ups

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Technique Videos
Here are some videos to help you with some of the movements (ring dips, handstand push ups, knees to elbow, sumo deadlift high pull, and push jerk.  Video for the other movements can be found in previous posts.

Coaches Notes:  There is a lot going on in this WOD and might be fairly complicated to do with a full house.  This will take some teamwork and creativity to get done.  Be prepared for this to be run in heats or as a team.

THU 21 NOV 13 WOD

Warm Up:
800M Run
Inch Worms
PVC Pass Throughs

WOD:
Cindy (20 Minute AMRAP)
5 Pull Ups
10 Push Ups
15 Air Squats

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Technique Videos
Cindy is a metabolic grinder.  This is a great follow up after the strength focused WOD yesterday.  Just keep moving and do your best.

WED 20 NOV 2013 WOD

Warm Up:
800M run
PVC Pass throughs
PVC Position work

WOD:
Clean (This is a full clean, not a power clean.  If you need to, power clean the weight first then perform a front squat.  Movement is from the floor, not from the hang.)

3-3-3-3-3 (Rest 3 minutes between sets)
Reps should be touch and go, rest in the rack position if you need to.

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Technique Videos

Check out this video series on how to perform the clean, then  clean some more, and clean again.  This is a strength based WOD obviously, we will do these from time to time in order to build strength and really focus on learning and performing these movements safely.  Here is a cool video of the clean and jerk broken down in slow motion.  

Coaches note:  Notice the upright back position in the bottom of the clean in the videos.  When practicing your squats, any squat, always strive to maintain the same position you would for your clean.

Tuesday 19 NOV 2013

Warm Up:
800M run or 1000M row
3 sets of inch worms across the gym

WOD:
Tabata Time! (20 seconds of work and 10 seconds of rest for eight rounds, total time four minutes)  This WOD is 16 minutes of total work.  Four minute Tabata for each movement.

Tabata jump rope (single or double unders)
Tabata kettlebell swings (54/35 lbs)
Tabata hand release push ups
Tabata sit ups

Scoring can be the total number of reps performed for the WOD.  I suggest bringing something to write on and with if you go this route.  Another option is to take your lowest scoring round for each movement and that is your score for that movement.  For example your lowest 20 second round of sit ups was 10, that becomes your sit up Tabata score.

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Technique Videos

Here is a video demonstrating the benchmark Tabata Something Else WOD.  It is the same principle as today's WOD, just different movements.  Annie Sakamoto from CFHQ demos some kettle bell swings in this CF OG vid.  The mic'd instructor gives some detailed tips for getting those frustrating double unders and CrossFit legend Chris Spealler makes them look easy in this tutorial video.  These vids show the standards for hand release push ups and ab mat sit ups.  You can find a demo for the inchworm here.

Monday, 18 NOV 2013

WARM UP:

800M run

3x30 sec squat sits

30 PVC pass throughs

WOD:

FRAN!

21-15-9 Thrusters (95/65) and pull ups

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Technique Videos

Have you ever heard of Fran?  If you have been CrossFitting for a little while odds are that you have.  When Fran is announced it elicits many different emotions for many different people.  She is one of, if not, the most famous of all CrossFit benchmark workouts.  It is a couplet of thrusters and pull ups completed as fast as you can get the work done.  Here are some Fran tips from the guys at technique WOD.  Have fun with this one!  If your feeling a bit nostalgic, check out the story behind this notorious workout.

Friday 15 NOV 2013 WOD

WOD:
Take some time to work to your one rep max back squat, then at 3-2-1 GO:

15 Minutes of EMOM:
2 reps at 80% of your established one rep max

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Here is a good video on performing the back squat performed by a couple of CrossFit strongest guys; Dave Lipson and Rob Orlando.  If you're looking for a real smoker of a Back Squat WOD, try and take on Rich Froning's Bring Sally Up Challenge demonstrated by the NorCal Lab.  Any WOD that makes Jason Khalipa tap out has got to be a crusher.

14 NOV 2013 WOD

WOD:
3 Minute AMRAP (As many rounds as possible) of:
5 Toes to bar
8 Air Squats
Rest 2 minutes, then...

12 Minute EMOM (every minute on the minute) of:
3 Sumo deadlift high-pull (95/65 lbs)
3 Power cleans (95/65 lbs)

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Technique Videos

Toes to bar review brought t oy ou by CrossFit Black Knight.  And a review of the good ol' Air squat with CrossFit Games Judge guru Adrian Bozeman.

This is an OG CF video demonstrating the SDHP (Sumo Deadlift High-Pull).  As well as another OG CF video on the Medicine Ball Clean.  Feeling a bit nostalgic today.

13 NOV 2013 WOD

WOD:
15 Minute AMRAP:
7 Shoulder to overhead (use push press or push jerk) (135/95 lbs)
10 Overhead Squats (135/95 lbs)
20 Ab mat situps

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Technique Videos
Video demonstrating the three variations for shoulder to overhead movement.  Courtesy of CF BNI.
Kelly Starett, CF Mobility guru gives somes tips to get ready for performing the overhead squat and snatch lifts.  The mic'd instructor from Again Faster also covers a lot of good info for the OHS.
The ab-mat sit-up, while simple, still should be done properly.  Jason Khalipa gives some good tips on the performance of this movement.

Remember, mechanics, consistency, then intensity.

12 NOV 2013 WOD

WOD:

For time:

400M row

10 TTB/K2E

20 Medicine Ball Cleans

30 Burpees w/jump over ball

20 Medicine Ball Cleans

10 TTB/K2E
400M row

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Jason Khalipa gives a great short tutorial on how to perform toes to bar a few different ways.
This video covers the medicine ball clean, courtesy of CFHQ.

8 NOV 2013 WOD

Reminder that the 8 NOV class will be at 1100.

Warm-up:
800 meter run
Tabata alternating L-sit / Squat sit (4 minutes of: 20 seconds of work, 10 seconds of rest)
10 x each movement in review

Learn/Review:
Air squat
Front squat
Overhead squat
Shoulder press
Push press
Deadlift

Team WOD:
In teams of 2-3, each member completes:
50 Overhead squats (team determines weight)
40 Sit-ups
30 Wall Balls
20 Push Press (95/65 lbs)
10 Deadlift (225/155 lbs)

Note:  When considering what weight to use, the Rx weight is a guideline.  Athletes always have the option to scale up or scale down.  Videos for all these movements have been posted to previous WODs from this week. 

7 NOV 2013 WOD

Warmup:
400 meter run / 500 meter row
3 x 30 second plank / 30 sec squat sit
PVC pass thought

Learn:
Overhead squat (OHS)
Pull-up

WOD:
21-15-9
Overhead Squats (95/65 lbs)
Pull Ups
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Technique Videos

Overhead squat video posted by CrossFit Boston.  Another great video on how to work OHS progressions from CrossFit Ireland, and they have cool accents.

Video by North State CrossFit showing the strict, kipping, and butterfly pull-up.

6 NOV 2013 WOD

Warm Up:
400 meter run / 500 meter row
PVC pipe good mornings
3 x 20 second hollow rocks

Skill:
Deadlift (DL)

WOD
5 RFT
10 DL (225/155 lbs)
400 meter run
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Technique Videos

This is one of the better videos on the deadlift out there.  Then again, I highly suggest looking at the Mic'd instructors video series.  They have a lot of very good detailed information.

5 NOV 2013 WOD

Warmup:
400 meter run / 500 meter row
3 x 10 air squats, hand release push-up
2 x Samson stretch lunge
(Hip mobility)

Skill:
Front squat
Shoulder press, push press
Ab mat sit-up

WOD:
3 RFT
12 Front squats (95/65 lbs)
12 Ab mat sit-ups
6 Shoulder press (95/65 lbs)
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Technique vidéos

Front squat video by Scott Herman Fitness.
What the heck is a Samson stretch anyway.  Quick video courtesy of Paradiso CrossFit demos this classic CrossFit warm-up movement.

4 NOV 2013 WOD

First official JBLM CrossFit programmed WOD.

Warm Up:
400 meter run / 500 meter row
3 x 10 Push-ups, sit-ups, lunges
Squat sits 3 x 10-30 seconds
PVC pass through

Skill:
Burpee
Squat
Wall Ball

WOD:
12 Minute AMRAP
200 meter run
8 Burpees
8 Wall Balls (20/14)
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Technique Videos

Quick video on how to perform burpees correctly.
Old school CF HQ on how to perform squats.
And finally a quick video for performing wall balls.
Finally a video for the simple yet effective PVC pass throughs.  Notice the grip narrows till movement gets difficult.