August 2013 - Reebok CrossFit PTY
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24 Aug 2013

Programming for Aug 26-31, 2013

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Monday, AUG 5

BOX

A. Pause Front Squats 5×3, @ 70% (hold 3s at the bottom of the squat then stand up quickly)

 

B. For time:

10 Chest to Bar Chin-Ups

12 Power Cleans (125/85 lb.)

16 Front Squats (125/85 lb.)

20 Alternating Dumbell Snatches (50/35 lb.)

16 Front Squats (125/85 lb.)

12 Power Cleans (125/85 lb.)

10 Chest to Bar Chin-Ups

 

COMPETITORS

 

Read More

22 Aug 2013

Blog – Thursday August 22

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“ALL THE MOVEMENTS: TECNICA y STANDARD DE MOVIMIENTO”
by: Nicole Perez

En Crossfit PTY siempre nos hemos caracterizado por exigir a nuestros atletas buena técnica y el cumplimiento de los standard de movimientos. Independientemente de que si tu meta es competir o no, estamos seguros que entrenando de esta manera veras los resultados que todos esperamos. En competencia te das cuenta de que si no entrenas así puedes quedarte atrás. Cada rep cuenta…y solo cuenta si completas el standard del movimiento. Que te canten “NO REP” puede ser devastador! Mentalmente te desmotiva y desconcentra, físicamente te acaba ya que te veras gastando energía sin avanzar. Préstale mucha atención a tus movimientos asegurándote siempre de hacer que cada rep valga. Tener todos los movimientos y una base en peso es muy importante para ser un atleta competitivo. En casi todas las competencias hay movimientos de gimnasia técnicos como pistolas y muscle ups, y movimientos olímpicos como snatch y clean. Haz una lista de lo que te falta y pregunta a tus coaches por las progresiones y ejercicios que te llevaran allá. Anota los pesos que haces y préstale mucha atención a tu técnica para que puedas subirlos.

20 Aug 2013

Blog – Tuesday August 20

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Need a Little Inspiration? Part 3. CrossFitFails
By: Ani Whizz

Sigo con mis sorbos de humor, porque ey, hay que reírse de todo, hasta de lo nuestro. La próxima vez que tengas un pequeño “fauxpas” en CrossFit, recuerden, you are NOT alone. Comparto esto para darles un poquito de inspiración en esos días cuando simplemente sientes que NO LA TAS HACIENDO… hahahahahaa…. DON’T try these at home. En serio. http://www.youtube.com/watch?v=AzrKVPhgfXs

18 Aug 2013

Programming for Aug 19-24, 2013

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Monday, AUG 19

 

BOX

Four Rounds For Time:

Run 400m

100m Farmer’s Carry (KB: 53/35 DB: 50/30)

50 Air Squats

COMPETITORS

 

***COMPETITORS: HOY NADIE PODRA ENTRENAR EN LAS HORAS DE LA TARDE ASI QUE PROCUREN TODOS VENIR AL MEDIODIA EN SU HORA RESPECTIVA.

A. Every minute, on the minute, for 15 minutes:

Hang Snatch x 1 rep (Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

 

B. Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

 

C. Five sets of:

Front Squat x 4-5 reps @ 41X1

(MUST move up in weight from last week by 4-6%)

 

D. For Max Calories:

5 Minutes of AirDyne

Tuesday, AUG 20

BOX

 

A.Two sets, not for time, of:

ME Shoulder Taps (if this is not possible, N&T2Wall HS Hold, ME)

2 Bridge-Ups, hold 10s

10 V-ups

 

B. For time:

50 C2B Pull-ups

75 KB Swings (53/35)

100 DUs

COMPETITORS

 

A.Two sets, not for time, of:

Handstand Walk x 10-15 Meters

(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)

Bridge-Ups x 3-4 reps of 10 second holds

V-Up x 10-12 reps

 

B. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

 

C. Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

 

D.For time:

50 Chest-to-Bar Pull-Ups

75 Kettlebell Swings (24kg/16kg 53/35)

100 Double-Unders

Wednesday, AUG 21

BOX

 

A. Back Squat: 5 x 1 building up to a max for the day.

B. For time: 15-10-5

Thrusters (95/65)

Burpees Over the Barbell

COMPETITORS

 

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.

 

B. Three sets of:

Clean Pull x 1.1.1

(rest 5-10 seconds between singles)

Rest as needed

 

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

 

D. Complete rounds of 15, 10 and 5 reps of:

115/75 lb Thruster

Burpees Over the Barbell

You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

 

Thursday, AUG 22

BOX

 

A. Every minute, on the minute, for 10 minutes: 2 reps Hang Squat Cleans @ 80%

 

B. AMRAP (complete as many rounds and reps as possible) in 9 minutes of:

3 Power Cleans (95/65, 115/75, 125/85, 135/95)

6 Pull-Ups

9 Box Jumps(30″/24″)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 23

BOX

 

Run, Run, Run (it’s far more important than we give it credit for!!)

 

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

COMPETITORS

A. Four sets of:

Drop Snatch x 1 rep

B. Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

C. Every 2 minutes, for 16 minutes (8 sets):

Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

D. Five sets of:

Front Squat x 4-5 reps @ 4111

Rest 3 minutes

(Do not exceed max load used on Monday, but try to use that load for all sets.)

 

Saturday, AUG 24

BOX

MAKE UP MISSED WOD

COMPETITORS

 

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

 

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once.

Please don’t make me say that you’ll be dead to me if you don’t complete this. I would like to believe that saying it once underscored my desire for you to accept uncomfortable training sessions, to embrace training in a way that might be unfamiliar and highlight weaknesses. Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental fortitude. Get to the track, take some friends with you, and get after it.

Como debe ser en toda casa!

Como debe ser en toda casa!

15 Aug 2013

Blog – Thursday August 15

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“Sweet Potato Oven Fries”
by: Nicole Perez

Estas deliciosas “papitas fritas” son un execelente acompañamiento para carnes, pollo, pescados, hamburguesas y demás. Tambien son un excelente “snack” por si solas.

3 papas dulces o camote
2 cucharadas de paprika
1 cucharada de ajo en polvo
1 cucharada de chili powder (opcional)
2 cucharadas de tomillo fresco
2 cucharadas de aceite de oliva
Sal y pimienta al gusto

Calienta el horno a 350 grados. Corta las papas en tiras lo mas parejas posible al estilo “papitas fritas”. Sazona con la paprika, ajo en polvo, chili powder, tomillo, aceite de oliva, sal y pimienta . Coloca en una bandeja para hornear galletas en una sola capa.

Hornea por 40 min. hasta que estén suaves y tostaditas

13 Aug 2013

Blog – Tuesday August 13

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A Word about Scaling
By: Ani Whizz

He escrito un par de posts sobre el significado de hacer pesos Rx y la importancia de saber “scale” un WOD para la capacidad del atleta. Leyendo la revista WODTalk (May/June 2013, Issue 11) me encontré con un excelente artículo de Paul Nobles (www.leanyou.net) que explica de una forma muy puntual el propósito del scalingque me gustaría comunicar a nuestros atletas y en especial los principiantes. No les estamos modificando el peso o los ejercicios para molestar, al contrario, es para hacerlos mejor. Comparto esto con ustedes:

“When modifying a WOD, you know you are successful when the top athletes in the gym finish at about the same time as the athletes running the modifications. The level of intensity will be about right for everyone involved. Bells should be going off in your head when you read this: most days, you should use weights and rep ranges that let you finish at about the same time as the big dogs (and with energy to spare).”

11 Aug 2013

Programming for Aug 12-17, 2013

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Monday, AUG 12

BOX

A. Pause Front Squats 5 x 3 @ 70% (hold 3s at the bottom of the squat then stand up quickly)

B. Three Rounds for times of:

7/5 Strict Pull-ups

14 Alternating Reverse Lunges with 24/16 kg KBs

30 AbMat Sit-ups

Run 400m

Rest 3 min. between rounds

 

COMPETITORS

A. Every minute, on the minute, for 15 minutes:

High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

B. Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

C. Four sets of:

Front Squat x 5-6 reps @ 41X1** (lean abajo como se hace y sean moderados con el peso para que puedan completar las reps)

**Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results.

D. Three sets of:

7/5 Muscle-Ups

14 Alternating Reverse Lunges with 32/24 kg KBs

21 GHD Sit-Ups

Run 400 Meters

Rest 3 min between sets.

Tuesday, AUG 13

BOX

A. Three rounds (not for time):

5 C2B Pull-ups (scale to regular)

60s Nose-Toes-to Wall Handstand Hold

40 Double Unders

 

B.   Six sets for max reps of:

30 seconds of Push-Ups (HSPU for those who have them, or weighted with plate also an option)

Rest 15 seconds

30 seconds of Strict Chin-Ups

Rest 15 seconds

30 seconds of Strict Ring Dips

Rest 15 seconds

COMPETITORS

A. Three rounds, not for time, of:

10-12 Chest-to-Bar Pull-Ups

Nose-to-Wall Handstand Hold x 60-90 seconds

40-50 Double-Unders

 

B.Three sets of:

Jerk Balance x 3 reps

 

C. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

 

D. Six sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

 

 

Wednesday, AUG 14

BOX

A. Every 90s x 6 sets: High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

 

B. W.O.D.

Row 500 Meters (or run)

25 Burpees Over the Erg (rower or paralette)

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

 

COMPETITORS

A.Every 90 seconds for 15 minutes (10 sets): High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

B.Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

C. Two sets of: Halting Clean Deadlift x 3 reps @ 4121 (esto es 4s subiendo, 1s de pausa, 2s bajando, 1s de pausa abajo antes de sacar la siguiente rep).

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

D. For time:

Row 500 Meters

25 Burpees Over the Erg

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

 

 

Thursday, AUG 15

BOX

A. Take 15 min. To establish a “heavy” Snatch.

B. For time:

50 Wall Balls

40 Box Jumps

30 Dumbbell Shoulder to Overhead

20 Toes to Bar

600 Meter Run

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 16

BOX

Five sets for times of:

Run 400 meters

12 Handstand Push-Ups (Scale with C2B body rows or ring rows, max incline)

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

 

COMPETITORS

A. Four sets of: Drop Snatch x 1 rep

B. Take 15 minutes to build to a “heavy” Snatch. “Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

C.Take 15 minutes to build to a “heavy” Clean & Jerk

D. Four sets of: Front Squat x 5-6 reps @ 41X1Rest 3 minutes (Do not exceed max load used on Monday, but try to use that load for all sets.

Saturday, AUG 17

BOX

MAKE UP MISSED WOD

COMPETITORS

A. Three sets, not for time, of:

10/15 UB Toes to Bar

40 UB Double-Unders

3/6 Muscle-Ups

 

B. Five sets for times of:

Run 400 meters

12 Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

 

Somtimes you got WOD with what you got

Somtimes you got WOD with what you got

08 Aug 2013

Blog – Thursday August 8

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Need a Little Inspiration? Part 2. Teoria del Fua
By: Ani Whizz

Me recordaron el otro día de la existencia de este video y nuevamente, morí de la risa. Si están en medio WOD y necesitan alguito de inspiración, recuerden el viajero errante y la Teoría del “Fua” parasacaresa extra rep!! Prepárate para ser un“chingón”! PORQUE TIENES QUE DAR EL EXTRA, SACA EL PODER Y EL CARACTER (del estómago) Y recuerda, FUUUAAAAA!

Check it out here: http://www.youtube.com/watch?v=kchsKh0KYTI

06 Aug 2013

Blog – Tuesday August 6

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“Juicy Bacon and Onion Chicken”
by: Nicole Perez

En esta ocasión quiero compartirles una receta propia muy sencilla con pocos ingredientes y fácil de preparar que hará de tu pollo una fuente de proteína jugosa y llena de sabor. Me encanta cocinar al horno ya que te brinda la oportunidad de preparar todo y luego poder relajarte hasta la hora de servir.

8 Filete de encuentro de pollo
10 tiras de bacon (cortadas en cuadritos)
1 cebolla morada (grande)
3 dientes de ajo
2 cucharadas de aceite de oliva
1 cucharada de paprika
2 cucharadas de perejil
¼ taza de agua
Sal y pimienta

Sazona los filetes de encuentro de pollo con el aceite de oliva, la paprika, sal y pimienta. En un sarten cocina los cuadritos de bacon hasta que estén tostaditos. Retira dejando la grasa del bacon en el sarten. Dora los filetes de encuentro por ambos lados y colocalos en una bandeja para hornear. En la misma sarten dora la cebolla y el ajo.

Luego agrega el agua y con una cuchara de madera desprende del fondo los residuos del bacon y el pollo que hayan quedado en el sarten creando una salsa, sazona con sal y pimienta al gusto. Deja reducir 1 minunto. Agrega los pedacitos de bacon y la salsa a la bandeja con el pollo y cubre con papel aluminio. Hornea a 350 grados por 25 min.

Acompañalo con pure de otoe o yuca o con unas deliciosas “Sweet Potato Oven Fries” la receta comimg soon.

03 Aug 2013

Programming for Aug 5-10, 2013

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Monday August 5

BOX

*Come prepared to work fast and efficiently today and throughout the week! This is an Oly 1RM testing week for your records. For tomorrow, review your snatch technique with a broomstick or PVC over the weekend!! Do your homework and watch some videos J

http://www.youtube.com/watch?v=HQ_qSpEsaRw

 

A.    Front Squat: 5 x 1 reps. Build by feel to a “heavy” front squat. (Time cap: 15 min.)

B.    15 min. to establish a 1RM Snatch

C.   Complete as many rounds and reps as possible in 5 minutes of:

10 Hand-Release Push-Ups

10 Box Jumps

COMPETITORS

* Oly testing week.  Do your homework and watch some videos.

http://www.youtube.com/watch?v=HQ_qSpEsaRw

In this video pay close attention to what is being said! Shoulders forward in that set-up so you don’t go around the knees!! Understand the bar path.

 

A. Front Squat: 5 x 1 reps. Build by feel to a “heavy” front squat.

B. Take 15-20 minutes to build to today’s 1-RM Snatch

C. Back Squat:

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D. Every two minutes, for 10 minutes (5 sets): Back Squat x 1 rep @ 95%

 

Tuesday, AUG 6

 BOX

Video homework, focus on Jerk explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. 1-RM Jerk (From the rack, 15 min. time cap)

B. Three sets for times of:

4 Strict Chin-ups

8 Ring Push-ups

12 Chest-to-Bar Pull-Ups

16 Alternating Pistols

40 Double-Unders

Rest 2 minutes between rounds.

COMPETITORS

Video homework, focus on Jerk explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. Three sets for times of:

4 Muscle-Ups

8 Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

16 Alternating Pistols

40 Double-Unders

Rest 2 minutes

 

B. Take 15-20 minutes to build to today’s 1-RM Jerk

C. For max reps:

30 seconds of Shoulder to Overhead (205/145 lbs)

90 seconds of Rest

30 seconds of Shoulder to Overhead (185/135 lbs)

90 seconds of Rest

30 seconds of Shoulder to Overhead (165/125 lbs)

Wednesday, AUG 7

 BOX

Video homework, focus on Clean explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. 15 min. to establish a 1-RM Clean

B. For time:

Row 1000m

50 C2B Pull-ups (OR 100 HR Push-ups)

COMPETITORS

Video homework, focus on Clean explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. Front Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

B. Take 15-20 minutes to build to today’s 1-RM Clean

C. Three sets of: Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D. For time:

Row 1000 meters

50 Chest-to-Bar Pull-Ups

Thursday, AUG 8 

BOX

A. Three rounds of:

10 Box Jumps

40 Double-Unders

60s Handstand Hold

B. Back Squat: find your 1RM

C. Find your max height for a Box Jump!

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 9

 BOX

A. For time:

20 Deadlifts (275/185 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings (24/16kg)

50 Double-Unders

50 Calories of Rowing

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (275/185 lbs)

COMPETITORS

A. Three sets of:

Tall Box Jump x 1.1.1.1.1

(rest 10 seconds between jumps, step down to a smaller box between reps)

Double-Unders x 40-50 reps

Handstand Walk x 10-15 Meters

B. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Sets 5-8 – Find new 1-RM

C. Take 15 minutes to build to today’s 1-RM Clean & Jerk

 

Saturday, AUG 10 

BOX

MAKE UP MISSED WOD

COMPETITORS

A. For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings* (24/16 kg)

50 Double-Unders

50 Calories of Rowing on Concept 2

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (315/215 lbs)

 

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B. Ice bath and easy stretching.

(WODs Inspired on CrossFit Invictus Programming)

2013-06-30 10.37.00