Clean Work:
3 Position Pull X 3 – Floor, Hang, High-hang
~then~
Every minute on the minute for 12 minutes:
2 Power Cleans
7-9-12
“Helen”
3 rounds for time
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull ups
Rest, then…
3 rounds, NOT FOR TIME
10 Sotts Press
3 Handstand attempts
7-7-12
8 AM WOD
15 minutes practice: Snatch
~then~
12 MIN AMRAP
15 OHS, 95/65
15 Clapping push-ups
—————————–
9 AM weightlifting:
+ Full Snatch
+ Heaving Snatch Balance: 5 X 2 (start with 70% of Snatch weight)
+ Snatch Pulls: 5 X 3 (Heaviest possible with good form)
Today is our first 9 am weightlifting class. Sara and I still want to do the Nutrition Talk on Saturday’s at 9 am, but we will have to hold off one more week. Again, I encourage everyone interested in doing the Whole 30 to check out the Whole 9 website or the book, “It Starts With Food”.
7-6-12
For Time:
Run 400m
100 Double-unders
Run 400m
75 Double-unders
Run 400m
50 Double-unders
Side Note
Great work to everyone that took advantage of yesterday’s Rest/Mobility/Goat Day. This is an opportunity to focus on what you as an individual would want to improve on, or pay a little more attention to a particular problematic area. I highly suggest that you visit www.mobilitywod.com or www.gymnasticwod.com for tips and ideas on how to improve you gymnastic capability or perform some self-maintenance.
I received some great feedback from Nick, Spunky and Jodi today regarding this change in the programming. Nick expressed that he was skeptical at first by actually stating that he thought it was bullshit. However, after spending about 45 minutes doing some mobility work on troubled joints and tight muscle areas, he said that it was just what he needed and was ready to hit the next WOD at 100%. Jodi was pretty beat up after yesterday’s HERO WOD and after a couple weeks from being away from Virtus. The 30+ minutes we spent going over IT band tightness, lower-back soreness and shoulder work really helped to get her back on track with less soreness. Spunky and I had a great conversation on how to make the most out of these Thursday recovery days. My suggestion is to, 1) perform the warm-up in order to promote blood flow through the tissue, 2) perform 15 to 20 minutes of mobility work (foam roller/stretching) on areas that are pretty beat up from the past three days or week, and 3) target a particular weakness (exercise) to practice for 15 to 20 minutes.
If you follow this basic protocol every Thursday, you will see yourself continue to make progress without having any physical set-backs. Recovery and self-maintenance are critical to overall function and fitness. My intent is to allow you to continuously make improvements. Because CrossFit is broad and general by design, I cannot hone in on any one weakness per athlete. This is your chance to do that. Again, if you ever have any questions or need coaching in any area, that is why I am there.
7-5-12
Goat Day
Thursday is a programmed Rest Day. Today is a prime day to do some mobility work or work on a particular weakness or…Goat. Yesterday’s Hero WOD really stressed the knee joints, Achilles tendon of the lower leg and ankles. I highly suggest that you do some mobility work on these areas. Also, if you missed a WOD earlier in the week and wish to make it up…Thursday is your opportunity.
7-4-12
HAPPY INDEPENDENCE DAY!
“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
7-3-12
15 minutes of Muscle-Up practice
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Thruster, 115/85
Strict Pull-up
Independence Day Schedule:
Normal morning class schedule. There will be no 4pm, 5pm or 6pm classes on July 4, 2012
7-2-12
15 minutes Snatch work:
Snatch Pulls
These are done in reps of 2. Either you can go for load or for technique if you are missing your pull.
WOD
21-15-9 reps of:
Hang Power Snatch, 115/85
Hand-release push ups
BOX NEWS
I want to remind everyone of the new class times and programming changes. I have added a 7 am class on Monday, Wednesday & Friday, and a 4 pm & 7 pm class on Tuesday and Thursday. Saturday will have a 9 am class also. This is not a WOD class. Saturday at 9 am is a Weightlifting class only. However, Sara or I will also have a Nutrition Education class during the 9 am time slot also. The nutrition education classes will be a precursor to a Whole 30 challenge beginning August 1, 2012. If you are interested in doing some self-education on the Whole 9, I suggest you read, It Starts with Food, a book written by the creators of the Whole 9, Dallas and Melissa Hartwig.
Changes in the program: Thursdays will now be a rest/goat/make-up/mobility day. You make the call. I will likely post some mobility work or something for folks to work on if you don’t already have an idea of what you want to improve on.
6-29-12
10 rounds, for total time:
15 Push-ups
Sprint 60 yds
Rest 60 seconds
Clarification
Maybe I wasn’t very clear in my email this past week. The programming cycle will begin Monday, July 2, 2012. Therefore, this Saturday will be an 8 am only class, and yesterday was not a “Mobility” day. But, I do appreciate the feedback.
