August 2015 - Reebok CrossFit PTY
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The PTY Co-ed competition will be held on Saturday, October 17th. Registration starts this Monday ($10.00 per couple, Front Desk). Email ani@crossfitpty.com for particulars. Have a couplet name ready. #cfptycockandtails #barsandboobs #thismightbeinappropriate

Monday, Aug. 31

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. Three Rounds For Time of:

12 Dumbbell Man-Makers (25/40)

(push-up, row left, row right, power clean, push press)

6 Strict Pull-Ups + 6 Kipping Pull-Ups (scale down to a number you can do both movements together unbroken)

100m Sprint

Tuesday, Sept. 1

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Front Squats (115/75)

Kettlebell Swings (53/35)

immediately followed by

200m Farmer’s Carry (70/53)

Wednesday, Sept. 2

A. 1 Push Press + 1 Split Jerk

Every 2 min. for 10 min. (5 sets), working up to a heavy set for the day.

B. AMRAP – 7min.

7 Strict Handstand Push-Ups

14 Shoulder to Overhead (75/55)

21 Double Unders

Thursday, Sept. 3

A. 2 sets for Max Unbroken Reps of:

Toes 2 Bar (or max V-Hold)

Rest 1 minute b/w sets

Then…

Test the following complex, increasing 1 rep until you reach your max unbroken set of both movements together:

1 T2B + 1 Pull-Up, rest as needed… then…

2 T2B + 2 Pull-Ups…and so on.

If you don’t have T2B, you will do 3 Rounds of 10 V-Ups + 10s V-Hold. After that practice T2B mechanics.

B. AFAP!!! complete the following mini Chipper:

30 Box Jump Overs (24/20)

20 Wall Balls (20/14)

10 Pull Ups

Try your best to go unbroken. This is short. Learn to GO ALL OUT. Record your time, this will be retested. 

Friday, Sept. 4

“Pony Up”

CO-ED!! Male/Female if you are practicing for the competition!! 

9-15-21

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

400m Partner Carry (switch as needed)

21-15-9

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

*Partition sets/rounds/reps as you wish :)

Saturday, Sept. 5

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Coming up in October: male/female Partner Competition! Most likely Saturday, October 10th (we will confirm as soon as we can). Thursday’s WOD ought to get the juices flowing :)

Monday, Aug. 24

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Wall Balls

Burpees (jump on fat 45lb plate)

immediately followed by

50 KB/DB Reverse Lunges

Tuesday, Aug. 25

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!
B. AMRAP in 7 minutes of:

5 Strict HSPUs

10 Pull-Ups

C. Three sets of:

8-10 Bent-Over Barbell Rows

Rest 30 seconds

60s Hollow Hold

Rest 30 seconds

Wednesday, Aug. 26

A. Every 2 min. for 10 min. (5 sets) Split Jerk x 1 rep @ 85-95% of 1RM.

B. AMRAP in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 1 minutes between sets, and complete a total of three sets.

Thursday, Aug. 27

In Male/Female Partners, complete the following chipper, for time:

100 Power Cleans-male/Deadlifts-female (135)

200 Double Unders (partition reps as you wish)

300 Air Squats

400m Run TOGETHER

10 Rope Climbs

100 Power Cleans-female/Push Press-male (95)

Partitions reps as you wish. Partners must enter the box together returning from the run.

Females will use 45lb. barbells, load plates accordingly. (Example: 45lb bar + 25lb plates each side + 15lb. plates each side or the best scheme possible depending on availability)

This WOD may also be done in same sex teams.

Friday, Aug. 28

A. 20 min. to build up to a heavy single in the following complex:

Power Snatch + OHS

B. 4 x 400m Run

Rest 1:1

Note your time for each run.  

Saturday, Aug. 29

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

 

We are starting the last 3-weeks of our auto-regulated Squat/Press Cycle! Review your numbers from the last 6 weeks & make the most of it!

Monday, Aug. 17

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. 5 RFT

5 Front Squats (115/75)

10 BB Reverse Lunges (Front Rack)

15 KB Swings (53/35)

Tuesday, Aug. 18

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. “J.T.”

21-15-9

Handstand Push-ups

Dips (Rings, Matador, etc.)

Push-ups

This HERO WOD is obviously very taxing on the shoulders. Listen to your body. If you have a shoulder injury or are recovering from one, please talk to the Coach about scaling options.

Wednesday, Aug. 19

A. Take 15 min. to build to a heavy Snatch for the day.

B. Every 3 min. for 12 min. (4 sets)

200m Sprint

3 Power Snatches (70% of heavy single)

6 OHS

Thursday, Aug. 20

Invictus Partner WOD

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

“Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.”

Designated resting positions:

Burpees – Dumbbells extended overhead

Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

Friday, Aug. 21

A. Three sets of:

6-8 Deadlifts (load by feel, start with a working set)
Rest 20 seconds

Max Unbroken T2B (have a goal, set a minimum!)
Rest 2 minutes

B. 10 Rounds of:

100m MedBall Run (20/14)

20 DUs

Saturday, Aug. 22

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Monday, Aug. 10

Monday Sweat Session
For Time:
Row/Run 1000m
30 Pull-Ups (any style)
40 Burpees (onto 45lb plate)
50 Wall Balls (20/14)
800m Run

Tuesday, Aug. 11

A. BACK SQUAT
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. E.M.O.M. – 12 min.
Min. 1: 10 OH Squats (115/75)
Min. 2: 10 Reverse Lunges (115/75)
Min. 3: 30 Double Unders*
*reduce amount depending on skill level. If you don’t have DUs, you will spend 40s in attempts.

Wednesday, Aug. 12

A. Take 15 min. to build to a heavy Split Jerk (from the rack).

B. 5RFT:
10 Push Press (115/75)
10 T2B
AFAP!

Thursday, Aug. 13

A. STRICT PRESS
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. Partner WOD
800m One-Arm Farmer’s Carry (70/53)*
50 HSPUs, partition reps as you wish, partner must hold in HS (or plank) while one works.
10 Rope Climbs, partition climbs as you wish.
*Partners must walk/run together. You may relay the carry with your partner as you wish, you may switch arms as long as you don’t put the KB/DB down

Friday, Aug. 14

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start the next round where you left off. Score is total amount of rounds and reps in the five sets.
Make sure your push-ups count and you’re not “snaking” up!!

Saturday, Aug. 15

Open Box 9:00AM-12:00PM
Come make up a missed WOD or practice a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

01 Aug 2015

Box Programming for Aug. 3-8, 2015

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LOTS of barbell work this week, guys! Hang tough and keep in mind that the barbell is therapeutic. Pay close attention to your mechanics, keep safe, and listen to the Coach. Remember that satisfaction lies in your efforts and opportunities multiply as they are seized (Gandhi/Lao Tzu). Cuero.

Monday, Aug. 3

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B. 3 Sets For Times, Max Effort:

25 UB Wall Balls (20/14)

15 UB Box Jumps

Rest 3 min. between sets.

*or choose a rep scheme you can handle unbroken, like 20/10 and add an extra round. Never miss the opportunity to go as hard as you can, though!

Tuesday, Aug. 4

A. Clean and Jerk Technique Work + E.M.O.M. for 10 min. at a weight that is heavy but you can still master good mechanics.   

B. AMRAP – 5 min.

5 Pull-Ups (advanced Chest to Bar)

5 Burpees

Wednesday, Aug. 5  

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B.FLASH PARTNER WOD (AFAP!!)

*RECALL YESTERDAY’S C&J SKILL WORK

In teams of two, with only one person working at a time, perform:

30 reps each for time of:

Ground to Overhead (135/95, or a weight you can handle for cycling)

IMMEDIATELY followed by…

40 Toes to Bar each

Partition your reps as you see fit.

Thursday, Aug. 6

A. 10 min. Handstand Skill work: choose to work on kicking up to a handstand, holds, shoulder taps, walks, headstands, etc.

B. For Time:

Run 800 Meters

15 Front Squats*

15 HSPUs (or 30 HR Push-Ups)

Run 400 Meters

10 Front Squats

10 HSPUs (or 20 HR Push-Ups)

Run 200 Meters

5 Front Squats

5 HSPUs(or 10 HR Push-Ups)

*Use a weight that will be appropriately challenging, for example the round of 15 needing to break up in 3 sets of 5.

Friday, Aug. 7

DT

Five rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(155/105)

Have fun with this! And remember all the technique work this week with C&J, G2OH.

Saturday, Aug. 8

Box Closed for CrossFit Competitors Seminar

Pain Cave Home Wod:

3 x Max Effort Unbroken Push-Ups

Rest 3 min. b/w sets

Then:

300 Air Squats For Time, every stop, 10 Burpees on the spot.

Write down scores for both.

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi