MON, 30 DEC 2013

Warm-Up:
500 Meter row
3 Rounds:
5 HRPU
10 Sit-ups
10 Squats
30 PVC passes

WOD:
FRAN!

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FRAN VIDEOS
Compilation of some of the best FRAN times caught on video.

FRI, 27 DEC 2013

Warm-up:
500 Meter Row
30 PVC Pass Throughs
10 PVC OHS
10 Strict Press (45/35 lbs)
2 Minute Total Squat Sit
20 Burpees

WOD:
A)  1-1-1 Rep Max (Muscle Snatch, Power Snatch, Squat Snatch)
Weight is the same for all three lifts

B) 6 RFT
25 Double Unders (30 tuck jumps if cannot do double unders)
Rest 15 seconds

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Technique Video

Video showing all three snatch variations.  Tuck jump sub for double unders.

THU, 26 DEC 2013

Warm-up:
500 Meter Row
10 MB Cleans
10 Box Jumps
10 T2B or K2E
5 Burpees
5 Dips

WOD:
A) 5-5-5-5-5 Back Squat

B)  15 Ring Dips
30 Air Squats
45 Abmat sit-ups
60 Burpees
45 Abmat Sit-ups
30 Air Squats
15 Kettlebell Swings (2/1.5 pood)

Athletes will stagger start every 60-90 seconds.  Use a heavy weight on that final set of KB swings, it should be challenging.

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Technique Videos
This is one of the better videos on training transitioning from K2E to T2B.  Here a great video that gives detailed instruction on the back squat, covering both the high bar and low bar variations.  Here is a video for some ring dip progressions, 100 burpees in under 3:30, and this link will take you to all you ever wanted to know about kettlebells.

MON 23 DEC 13

Warm-up:

1x500M row

3 rounds of 

10 push ups

10 sit ups

10 squats

then:

30 pass throughs

WOD:

12 Days of Christmas

Coach note:  No class on the 24th or 25th.  Have a happy and safe holidays.

JBLM CF T-Shirts

Here is the lowdown on the JBLM CF t-shirts.  We will be taking orders till approximately January 17th.  T-shirts are starting at $20 dollars.  Need you to pay in person, in cash, and up front.  Joe is collecting the money and will be the point of contact for this initiative.  He will be collecting money on the days he is coaching.  If you cannot make a class when he is coaching, ask another coach if they will be willing to take your money and information, and relay it to Joe.  Information needed when you place your order: we need your name, the date you placed your order, the size shirt you want, preference for a mens or womens cut, style (tank or traditional), color, quantity and amount paid.  When the shirts come in it will be announced here as well as on our Facebook page.  If you will not be around when shirts arrive (approximately 31 Jan), Joe is willing to mail them to you, but that will incure an additional $3 dollars for shipping.  If you have any questions just shoot us an e-mail or grab Joe at the gym.  The shirts are going to be the 60/40 cotton/poly blend (that soft, lightweight feeling type shirt).

 

FRI 20 DEC 2013

Warm-up:
20 Sit-ups
20 Push-ups
20 Squats
400 meter run
20 Walking lunges
20 Burpees

Learn/Review:
Turkish get-up
Burgener warm-up
Squat snatch

WOD:
A. 10-15 minutes to practice and work up in weight on Turkish get-up

B.  10-9-8-7-6-5-4-3-2-1
Squat Snatch ( determine own weight)
Burpee
Pull-ups

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Techinque Videos
Turkish get-up, Burgener warm-up, slo mo snatch with commentary,

THU 19 DEC 2013

Warm-up:
500 Meter row
10 Wall ball as high as possible
10 Sit-ups
10 Shoulder press 45/35 lbs
10 Tuck jumps

WOD:
A.  25 Minute Cap
Power clean and Push jerk for 5 sets of 1.1.1
rest 10 seconds between reps and 2 minutes between sets

B.  12 Minute AMRAP
30 KB Swings (53/35 lbs)
40 Ab-mat sit-ups
50 Double Unders (150 singles)

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Technique Videos Here is a good video of the clean and jerk in slow motion along with a coaching narrative.  Here is a tuck jump video and some tips for improving your kettlebell swing technique. 

WED 18 DEC 2013

Warm-Up:
5x10 Single unders followed by 5 double unders
25 Sit-ups
20 Air squats
10 HRPU
10 T2B
5 Burpees as fast as possible

Skill:
Goblet Squat
Toes to KB

WOD:
Tabata Mash Up
20 Seconds of air squats
rest 10 seconds
20 Seconds of toes to KB
rest ten seconds
20 Seconds of goblet squats
rest ten seconds
20 Seconds of Double unders (single unders)
rest ten seconds
Repeat....for a total of 8 times through

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Technique Videos
Goblet squat, some tips for improving your air squat, some double under progressions. 

TUE 17 DEC 2013

Warm-Up

800m run

2 x (all with PVC)

  10 good mornings

  10 front squat

  10 lunges with PVC in front rack

  10 squat cleans

WOD: (A: 10 min max; B: 15 min max)

A) 4x 30 second sprints on rower with approx 70 second rest between sets – in groups of 3, one person will row as fast as they can for 30 seconds and then switch out with the next in line.  A transition time of about 5-10 seconds will be allowed between rowers and then the next 30-second timer will begin. 

B) For time (and from the ground):

15 front squats (135/95lb)


15 push press/jerk


15 lunges w/bar in front rack


15 power cleans

15 bar-facing burpees

MON 16 DEC 2013

Warm-Up:
30 Regular jumping jack
30 Clapping jumping jacks
400M Run

2 Rounds
10 Arm rotations
10 Sit-ups
10 Hand release push-ups
10 Air squats
10 Strict shoulder press (45/35 lbs)
10 Jumping squats (20 total)

Learn/Review:
Skin the cat
"L" Holds
Pull-up variations
Medicine ball clean

WOD:
A:  15 minutes to work to a 3 rep max weighted pull-up.  Work on Skin the cat and "L" holds between sets.

B:  15 Minute AMRAP
1 Wall Walk
Bear crawl length of the gym
12 Medicine ball cleans

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Technique Videos

Video of skin the cat, some pull-up variations, medicine ball clean, wall climbs, and the bear crawl.  

Friday, 13 December 2013

Warm -Up:

400m run

15 burpees

5 C2B

15 DU

5 T2B

15 PVC thrusters

bearcrawl from pull-up rack to WB wall and back

WOD:

2 Rnds

90 sec “Cindy”

   Rest 90 sec

90 sec row

   Rest 90 sec

90 sec of 5 PP & 5 burpees

   Rest 90 sec

90 sec of 10 thrusters and 10 KBS

   Rest 90 sec

Thursday, 12 December 2013

Warm-Up:

3 SETS

    x 30 DU

       15 squats

       5-10 ring dips (if an athlete cannot do ring dips, then they need to do 5 jumping ring dips and practice the hold at the top for at least 5 seconds)

       15 pass throughs

       5-10 push press with 45lb bar

Learn:

Skin the cat (demonstrate and then have everyone practice to their own abilities.  BE CAREFUL!)

Core Strength: (5 min)

5 x 30 sec “L” hang from bar / x 30 sec rest (the goal is for people to hold their legs out straight, but just holding knees to chest is a good scale)

WOD: (cap at 12 minutes, any longer means they should be doing a lighter weight)

“Grace”

For Time:

30 cln & jrk (135/95)

Wenesday, 11 December 2013

400m run

2 SETS x

        10 HRPU

        10 DL with max of 45lb bar

        10 shldr rotations (5 each way per arm)

    

Learn/Practice: 

chest to bar pull-ups (C2B) and spend 10 minutes working on either kip or C2B

Learn/Review:

Sumo DL high pull (SDLHP)

WOD

21-15-9

SDLHP (135/95)

DU x 2 (i.e. 41-30-18)

Burpees

Tuesday, 10 December 2013

Warm-Up:

1,000m row

Sampson stretch walk across gym

15 sit-ups

1 min of accumulated sqaut sit

15 jumping squats

15 sit-ups

30 pass throughs

stretch hip flexors, shoulders, abs

WOD:

4 RFT:

50 ft OH wlk lunge (45/25lb plat held OH, arms extended)

15 K2E

Monday, 9 December 2013

Warm-Up:

400m run

3sets x

 20 air squats

 15 goblet squats with KB

 10 hand-release push-ups (HRPU)

rest as needed

Stretch hamstrings, calves, thighs, chest, back

Practice: spend 5 to 8 minutes at the beginning of class practicing kipping pull-ups and pistols, but don’t wear yourself out!

WOD:

“Barbara” - 5 RFT of

20 pull-ups

30 push-ups

40 sit-ups

50 BWS

Rest 3 min between rounds

*Scale to 3 rounds for ALL athletes who have less than 3 months of CF experience.  NO EXCEPTIONS! 

6 December

Warm-up:

junkyard dog

2 x 10 burpees / 10 jumping sqts / 20 pass throughs

WOD:

For time:

5 - 4 - 3 - 2 -1 of barbell complex

do 20 abmat sit ups and 10 burpeesafter each set of barbell complex 

5 December

warm-up:

800m run

2 x 10 sqts / 10 PVC DL / 10 PVC OHS

2 x 10 shoulder press (max 45lb bar)

SWOD: 2-2-2-2-2 split jerk

WOD: 

"Diane" 21-15-9

DL (225/155)

HSPU

4 December

WOD (stagger start):

500m row 

50 steps OH walking lunge (45/35)

40 push-ups

30 PVC OHS (going to full depth)

20 K2E

10 wall climbs

03 December

SWOD (max 25 min): 5-5-5-5-5 back squat

WOD (max 5 min):

3 RFT:

10 box jump (24/20 in)

10 PP (95/65)

10 ring dips

10 DU

Monday - 02 December 2013

Workout of the Day:

4 Rounds for Time:
30 unbroken wall balls
rest 2 minutes
20 kettlebell swings
rest 1 minute
10 strict pull ups
rest 30 seconds

*30 minute time cap. Goal for wall balls and kettlebell swings is to go unbroken. Use an appropriate but challenging weight!