Thursday

Warm Up
Run 400m
Partner Ball Slams (2mins)
Sit Ups (x20)
Toes Touches (x12)
Lunges (x20)
Squatted Prayers
Spiderman Walks
Carioca
Weighted Good Mornings

Skill Work
Back Squat
Deadlift

WOD
“Dork”
33 Back Squats (225/115)
15 Burpees
33 Deadlifts (225/115)
15 Burpees
33 KB Swings (70/53)
15 Burpees

*Barbell is taken from the ground.  Please scare appropriately.

Rest 5 minutes, then…
“Death by 10 meters”

Michael “Dork” Kennedy was a Boston Firefighter who lost his life last week on duty.  He was a huge part of the CrossFit community as a coach and athlete, and he along with Lt. Edward Walsh are in our thoughts and prayers.  The workout is dedicated to them.

HeroDork-e1396807652788.jpg (400×491)

Wednesday

Warm Up
Run 400m
Goblet Squats (x20)
Banded Mobility Work
Hanging Shrug
Push Up Complex
Inch Worm into Squat
Burpee Complex

Skill Work
Thrusters
Sumo Deadlift High Pull
Push Jerks
Overhead Squats
Front Squats

First…
EMOM 12 minutes of:
Min 1 – 2 Muscle Ups or 10 Ring Dips
Min 2 – 8 Toes to Bar or 16 Leg Raises

Rest 5 Minutes, then…

“The Air Force WOD”
20 Thrusters 
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Weight for this workout is 95lb/65lb.  At the top of every minute you must do 4 burpees.  The workout starts with 4 burpees.  

Tuesday

Warm Up
Run 200m
Dynamic 90’s
Abmat Sit Ups (x20)
Scapular Push Ups
Bear Crawl
High Knees
Butt Kicks
Relays
Med Ball Warm Up

Skill Work
Push Press

WOD
AMRAP 20mins
6 Push Press (115/80)
8 Pull Ups
10 KB Swings (53/35)
200m Run

Monday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Light KB Swings (x20)
Wrist Wall Walks
Quad Stretch
Hip Mobility
Squat Walks
Broad Jumps
4-5mins of Double Under Practice

Skill Work
Power Clean
Front Squat

Strength
EMOM 10mins of:
2 power cleans into 2 front squats, build up
ex: power clean, power clean, front squat, front squat – rest the remaining minute

WOD
AMRAP 12mins of:
5 Power Cleans (155/105)
10 Push Ups
15 Air Squats

Sunday

WOD


“Cindy”


20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Saturday

Warm Up
Run 400m or 150 Double Unders
Air Squats (x25)
Wrist Wall Walks
Scapular Wall Slides
Dead Bugs
Skaters
High Knees
Butt Kicks
Relays

Skill Work
Power Clean
Hang Clean
Squat Clean
Shoulder to Overhead

WOD
In teams of 2:

400m Partner Run

50 Power Cleans
50 Shoulder to Overhead
50 Front Rack Lunges

400m Partner Run

40 Hang Power Cleans
40 Shoulder to Overhead
40 Front Rack Lunges

400m Partner Run

30 Squat Cleans
30 Shoulder to Overhead
30 Front Rack Lunges

400m Partner Run

*The run is a partner run, both partners must complete the run before you can start on the barbell.  1 person is resting while the other is working.  Weight for this workout is 95/65lb, advanced athletes feel free to scale up to 115/80lb.  30min cap.

Friday

Warm Up
Coaches Choice

Skill Work
Front Squat
Deadlift

Strength
EMOM 10mins of:
5 Front Squats, build up in weight

WOD
3 rounds of:
21 Deadlifts (155/105)
15 Games Standard Box Jumps (24/20, hips open at the top)
9 Ring Dips 

Thursday

Warm Up
Row 500m or Run 400
PVC Pass Thru’s
PVC Figure 8’s
PVC OH Squats
Scapular Push Ups
Squatted Prayers
Leap Frog
Skaters
Lateral Shuffle
Run 2-3mins

Skill Work
Push Press
Overhead Squat

EMOM 10mins of:
Min 1 – 1-2 Rope Climbs (modification: 8 ring rows)
Min 2 – 25 Double Unders (modification: 75 singles)

WOD
AMRAP 15 of:
15 Toes to Bar (modification: leg raises )
15 Push Press (95/65)
15 KB Swings (53/35)
15 OH Squats (95/65)

 

Wednesday

Warm Up
Row 500m
KB Swings (x20)
Med Ball Warm Up
Plank Holds
Side Plank Holds

Skill Work
Clean & Jerk

WOD
200m Run
10 Clean & Jerks (135/95)
10 Lateral Burpees over Barbell
REST 2 mins 

REPEAT FOR A TOTAL OF 5 ROUNDS

**Each round should be done at as fast as possible so pleasem scale accordingly.

Found a great article written by CrossFit games athlete Talayna Fortunato, please take a few minutes to read it and absorb it all in.  Also, a few of our members have signed up for the Warrior Dash.  The Warrior Dash will be in our neighboring town of Madison on September 20th.  I’d like to see as many members as possible sign up.  The current cost of the warrior dash is $60 and the price goes up up on June 24th.    I think this would be a great thing to do as a gym, so sign up!

The Top Ten Mistakes CrossFitters Make

by TALAYNA FORTUNATO

1. Not Warming Up Properly

It’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.

Every day it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do.

My warm-up has gotten more extensive (and longer) with each year I do CrossFit. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days: Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did.

Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit, it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.

2. Eating Too Strict of a Paleo Diet

If you are a recreational CrossFitter, following a Paleo lifestyle is probably nutritionally adequate and a good way of maintaining longevity and health. However, if you are a competitive-level athlete and training intensely more than an hour a day, your main source of energy is carbohydrates, and strict Paleo simply does not provide enough sources of them.

Now I’m not saying to go out and carb-load on pasta, bread, or sugar. That’s just an inflammatory insulin bomb. I am saying look for complex sources of carbohydrates from plants and low glycemic grains to add into your diet, especially when training is at its peak.

During an interview at the Games, every individual athlete was asked who follows a Paleo diet, and not a single one raised their hand.

3. Sacrificing Technique and Movement Efficiency for Intensity and Eventual Technical Breakdown

CrossFit gets results due to the intensity of the workouts, but that doesn’t mean throw all good form out the window. For example, if your back starts rounding when you’re pulling from the ground or you’re chasing wildly after snatches, it’s time to put the bar down until you can regain efficiency. Your back and other body parts will thank you later!

Also if you’re compromising range of motion enough to miss consecutive reps, take a quick rest before you go again. Otherwise you are ingraining poor habits and when you reach that place of pain and fatigue again in competition guess what’ll happen… No Rep!

4. Doing Volume for Volume’s Sake Without Intent

Have a purpose! More is not better; better is better.

CrossFitters are notorious for thinking that when they are getting ready to compete, more is better. This mindset leads to the performance of multiple hero WODs in a day with the intent of “loading,” when what it really does is break the athlete down with laborious repetition and impede lasting gains.

More is not better; better is better. Having a purpose, i.e. knowing the energy system and muscular groups you’re trying to tax during a workout allows you to work smart and hard, not just hard. Again, your body will also thank you later!

5. Cherry Picking Workouts and/or Jumping Around Programs

This is for the CrossFitter who walks into the gym and decides when they get there what workout they’re going to do based on what their gym posts and which one of the blogs they follow appears best that day. Blogs are written for a reason, with progressive intent to allow your workouts to build upon themselves for measurable improvements in your numbers.

If you jump from program to program, weekly or even daily, that progress is completely short-circuited. Not to mention you’re probably doing mostly what you’re good at and not working your weaknesses enough.

6. Following a Strength Progression that Doesn’t Makes Sense or One Without Any Progression at All

The body adapts to load by responding to meet the load in the form of muscular hypertrophy. There have been many studies showing the best percentages of max load, sets, reps, and frequency to produce optimal gains without under- or overloading the athlete. These studies have produced named strength progression tables, squat cycles, and the like.

If you jump from program to program, weekly or even daily, that progress is completely short-circuited.

You can reinvent the wheel and use yourself as a guinea pig to do your own research, or you can find a viable progression and just follow it. I’ll give you one guess what most long-term successful athletes do.

One other thought to keep in mind is how much loading your conditioning work is providing.  An example would be making your conditioning heavy on the weights during the heaviest week of a strength loading cycle (no bueno).

7. Forgetting to Supplement Your Program with Basics, Strict Strength, and Supplemental Work

Just because you can kip almost any movement in CrossFit doesn’t mean it’s in your best interest to do so all of the time. Working strict strength with things like dumbbell press or tempo bench press can do wonders for the strength of your jerk or stamina of kipping handstand push-ups.

Sometimes to get better at a complex movement you need better strength with the basics as well. Think along the lines of how important the hollow position is during kipping in general and you’ll see why doing hollow rocks would have carry over into almost all gymnastics movements.

Basic skills and strict strength also overlap with supplemental work, which can be a great way to address muscular imbalances and push past plateaus. Supplemental work is also a staple in the work of some of the strongest people on the planet who employ Louie Simmons‘ conjugate method.

8. Waiting >90min. to Replenish After a Hard Training Session or Only Replenishing Protein

The fact is the majority of CrossFitters do not need a liquid protein shake post-workout. If you are just doing CrossFit as part of a healthy lifestyle or you are trying to decrease body fat, then a meal consisting of lean protein, nutrient-dense carbs (vegetables) and healthy fat is best post-workout.

However, if you are participating in CrossFit as a competitive athlete and are completing multiple grueling and taxing workouts several days per week (and many times twice per day), your post-workout nutrition becomes vital to your success. Although this is a very individualized thing, there are some constants — the first being that you need more than just protein after each session.

Protein combined with carbohydrates is essential immediately following a workout — it’s just a matter of how much of each based on the individual. The ideal ratio of carbs:protein can typically run anywhere from 2:1 to 4:1 depending on the athlete’s body composition and type of training session just completed.

The source of carbohydrates should be something that will work quickly with minimal interference. Some examples would be maltodextrin or sugar. The priority is timing and you want to make sure this liquid shake is taken immediately after the session is completed in order to replenish your glycogen stores decreased from training and spark muscle protein synthesis.

Approximately one hour after drinking this shake, you should then consume a whole foods meal consisting of lean protein and carbohydrates. A great example of that would be some grilled chicken and a sweet potato. Again, the amounts of protein and carbs are extremely individualized. It doesn’t have to be the size of a traditional dinner, and each athlete must find their ideal ratio, but the constant is timing and the combining of the two macronutrients.

9. Skimping on Sleep and Skipping Rest Days

Continuing to workout through a certain level of fatigue or soreness can actually be counterproductive long term.

Nearly as important as what you’re doing in the gym is what you’re doing outside of the gym. The ability to recover is instrumental to seeing consistent gains in athletic performance.

Growth Hormone (GH) is an essential part of that recovery. It allows the body to repair itself after intense exercise through muscular hypertrophy and plays a significant role in the maintenance of lean body mass. Nearly 50% of GH secretion occurs during the third and fourth NREM sleep stages.

If you are regularly skimping on sleep by 2 or more hours, you are missing the body’s prime production time of GH, and thereby not recovering as you could or should be. Basically all the effort you put into your squat cycle was just thwarted by a significant percentage if you were sleep-deprived during it.

Another important aspect of recovery is taking needed rest days. Continuing to workout through a certain level of fatigue or soreness can actually be counterproductive long term.

10. Asking for Advice and Then Not Implementing it

See #1-9.

Tuesday

Warm Up
Run 400m Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Waiter Walks
Wall Sits
Dead Bugs
Pigeon Stretch
Upward Dog
Run 400m or Row 500m

Skill Work
Power Snatch

WOD
400m Run then…

10 down to 1 of:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Wall Balls (20/14)
Then…

400m Run