Thursday

Warm Up
Run 200m or Row 250m
Samson Stretch
Scapular Push Ups (x15)
Upward Dog
Partner Med Ball Warm Up
Double Under Practice (3-5 minutes)

Skill Work
Deadlift

Strength
EMOM 10 minutes of:
Minute 1 – 5 Deadlift (70 – 75%)
Minute 2 – 5 Strict Pull Ups or Pull Up Negatives (modification: thin banded strict pull ups)

REST 3-5 minutes, then…

WOD
4 rounds of:
400m Run
25 Abmat Sit Ups
4 Wall Walks (modification: 8 DB/KB Push Press)
25 Overhead Plated Lunges (45/25)

Hey guys, check out the article below.  I saw it circulating all over FB today and wanted to share it with all of you.  It’s spot on…

CHEATING IN CROSSFIT

July 30, 2014 

 

Article by Rory Boyden 

Cheaters have no place in CrossFit.

A cheater is someone who makes a conscious decision to cut (and lie about) the amount of repetitions performed during a workout. The phrase, “if you cheat, you are only cheating yourself” is partly true, but not entirely. 

Let me explain why…

Yes, if you cheat, you are cheating yourself. In order to achieve results you should finish the workout prescribed (assuming you are not injured). If your coach is any good they have programmed a certain number of repetitions for a reason. Cutting the workout short means you are not getting the desired stimulus your coach intended for that workout.

Imagine you are performing the workout DT…

If you cut – 1 repetition, each exercise, per round = 1000kg not lifted.  It is very easy to see how this variation in load could change the stimulus intended.

Secondly, it is crucial to count repetitions honestly so that you can compare times and scores from benchmark workouts. When you redo a workout it is encouraging to see an improvement from previous efforts. Consistent miscounting of reps taints your scores and does not give an honest representation of whether you have actually improved.  Why would you do this to yourself?  You do want to improve don’t you?

If you cheat you are also cheating those around you.

An important part of CrossFit is the competition brought on by working out with people of similar abilities. It makes you push that little bit harder and achieve better results through higher intensity. However this relationship is thrown out of balance if an individual chooses to cheat.

The person may not realize it but their cheating negatively affects the whole gym.  It isolates them.  Other members become aware of the cheating. It may encourage others to follow suit and cheat as well and it can hurt the friendships built in the gym. A sense of trust that “we are all in it together” is broken. It shows a lack of respect for the values of self-improvement.

Finally, I am a big believer that your mentality in CrossFit can dictate your mentality when you step out of the gym. Positivity during any task, training session or challenge, can help breed positivity while tackling everyday life.  For example, they say that the simple habit of just making your bed every morning is the start of a positive day of accomplishments. 

To the same token, negative habits inside the gym can breed negative habits outside the gym.
I once knew a CrossFitter who was notorious in his community, for being a “rep shaver” during WODs. He would reduce his amount of repetitions in workouts and brag when he beat those he was competing against.  He lost the trust from his friends in the box and was ostracised in the community. Funnily enough this particular guy was also caught cheating on his girlfriend only a couple of months later. I admit, it is a far comparison, but I stand by the statement that your attitude towards your health and fitness is just another way in which you are building habits in the rest of your life.

So if you actually have desire to achieve your CrossFit-related goals and improve as a person, think about how your attitude to CrossFit may be a reflection on your self.  If you cheat in a workout it may be a reflection that you are willing to cut corners in life.  So instead switch those negative habits for positive ones.  Enjoy better training results, a stronger bond within your CrossFit community, and the building blocks of a successful day of accomplishments.  

Remember, YOU are what you do repeatedly. “

 

Wednesday

Warm Up
Run 200m or Row 250m
PVC Pass Thru’s/Figure 8’s
PVC Overhead Squats
Dynamic 90’s
Scorpions
Junkyard Dog

Skill Work
Power Snatch

WOD
15 Power Snatches (95/65)
10 Burpees
200m Sprint

*Rest 3 minutes, repeat a total of 4 times.  This workout should be fast, maintain good technique and push the run as hard as you can.

Tuesday

Warm Up
Run 400m or Row 500m
Waiter Walks
Light KB Swings (x20)
Goblet Squats (x20)
Push Up Complex (x20)
Wrist Wall Walks
Inch Worms
Broad Jumps
Run 400m or Row 500m

Skill Work
Power Clean
Front Squat
Shoulder to Overhead

WOD
10 Rounds of:
3 Power Cleans (185/125)
2 Front Squats
1 Shoulder to Overhead
10 Pull Ups
25 Double Unders (modification: 75 single unders)

*All 3 reps should be power cleaned, no squat cleaned on the 3rd rep.  Scale this workout appropriately, choose a challenging weight.  

25 minute time cap.

Hey guys!  Don’t forget to register for the “Volley for Meso” fundraiser to raise money for the Mesothelioma Foundation.  This event will take place at Jacob’s Beach in Guilford, CT at 10am.  I’d like to see as many members there as possible!  You can get more information and register here http://www.active.com/guilford-ct/volleyball/volleyball-tournaments/volley-for-meso-2014 

Monday

Warm Up
Run 200m or Row 250m
PVC Pass Thru’s/Figure 8’s
Air Squats (x20)
Lunges (x20)
Shoulder Mobility
Wall Sits
Ball Slams
Toe Touches (x15)

Skill Work
Strict Press
Ring Dip Negative
Back Squat

Strength
EMOM 10 minutes of:
Minute 1: 3 Strict Press @ 70%
Minute 2: 5 Ring Dip Negative (3 second count down)

REST 3-5 minutes, then…

WOD
20-15-10- 5 of:

Back Squats (155/105)
Competition Style Box Jumps (24/20, modification: box jump step downs, or step up step downs)

*300m Run between rounds, the workout begins with the back squats and ends with a run.  Barbell is taken off the ground and the box jumps are to be done bounding, as always hips open at the top.

Sunday

Warm Up
Run 200m or Row 250m
Samson Stretch
Toe Touches (x10)
Upward Dog
Pigeon Stretch
Frankenstein Walks
High Knees/Butt Kicks
Broad Jumps

Skill Work
Deadlift

WOD
AMRAP 15 minutes of:

5 Burpees
10 Deadlifts (225/135)
20 Wall Balls (20/14)
200m Run

Saturday

Warm Up
Coaches Choice

Skill Work
Power Snatch
Overhead Squat

WOD
In teams of 2:

In 5 minutes,
400m Partner Run
Max Reps Power Snatch (95/65)

REST 1 minute

In 5 minutes,
400m Partner Run
Max Reps Overhead Squats (95/65)

REST 1 minute

In 5 minutes,
400m Partner Run
Max Reps Double Unders (modification: single unders)

REST 1 minute

In 5 minutes,

400m Partner Run
Max Reps Handstand Push Ups (modification: hand release push ups)

Your score is total reps. 1 person is working while the other is resting

Friday

Warm Up
Run 400m or Row 500m
Scapular Wall Slides (x10)
Scapular Push Ups (x15)
Hanging Shrug
Lunge Complex
Inch Worms
Leap Frog
Run 200m or Row 250m

Skill Work
Back Squat

Strength
5, 3, 1 of:
Back Squat

5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

Rest 2-3 minutes between sets

WOD
10 Rounds of:
5 Pull Ups
5 Push Ups

REST 2 minutes

5 Rounds of:
10 Toes to Bar (modification: 15 lying v-ups)
10 Burpees

REST 2 minutes

2 Rounds of:
25 Plated Lunges (45/25)
25 Box Jumps (24/20)

* Post your time minus the 4 minutes of rest

Thursday

Warm Up
Run 400 or Row 500m
Waiter Walks
Wrist Wall Walks
Wall Sits
Mountain Climbers
Hollow Rocks
Air Squats (x20)
Run 200m

Skill Work
Power Clean

WOD
100 Double Unders (Modification: 250 single unders)

Then…
10 rounds of:
10 Power Cleans (95/65)
10 Wall Balls (20/14)
10 KB Swings (53/35)

Then…
100 Double Unders (Modification: 250 single unders)

*Try to go unbroken here. Rest 5-10 seconds between movements. 

Wednesday

Warm Up
Run 200m or Row 250m
Samson Stretch
Dynamic 90’s
Squatted Prayers
Scorpions
Hip Mobility Drills
Junkyard Dog

Skill Work
Thrusters

WOD

30 Thrusters (95/65)
20 Abmat Sit Ups
400m Run

20 Thrusters (115/80)
30 Abmat Sit Ups
400m Run

10 Thrusters (135/95)
40 Abmat Sit Ups
400m Run

 

Tuesday

Warm Up
Run 400m or Row 500m
Light KB Swings (x20)
Goblet Squats (x20)
Lunges (x20)
Push Ups (x20)
Superman’s (x20)
Jump Squats (x20)
Run 200m 

Skill Work
Bent Over Barbell Rows
Deadlift
Front Squat

First…
EMOM 10 minutes of:

Minute 1 – 1-2 Rope Climbs (modification: 10 Bent Over Barbell Rows)
Minute 2 – 30 Double Unders (modification: 75 single unders)

REST 3-5 minutes

Then…
“Bell”

3 Rounds of:
21 Deadlifts (185/125)
15 Pull Ups
9 Front Squats (185/125)