September 2015 - Reebok CrossFit PTY
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Check out our News & Events section for details on The PTY Co-ed Competition. We will be retesting some stuff this week – bring your training journals/apps!!

Monday, Sept. 28

A. Front Squat
1-Warm up with light to moderate weights, don’t overdo it.
2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.
3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. 3 Rounds For Time:
400m Run
21 Back Squats (135/95, clean off floor)

Tuesday, Sept. 29

A. Warm-Up Complex, 3 sets
3 Wall Climbs + 10s Plank Hold (feet on wall) + 30s Nose2Wall Handstand Hold
Do not let your feet off wall during Wall Climbs, no push-up
Rest as needed between.

B. 2 Sets, for Max Reps
Strict HSPUs
Then… choose a number for 3 sets of:
X Strict HSPUs
X Kipping HSPUs

C. For Time Retest
150 KB Swings (53/35)
*every stop 10 Burpees
COMPARE TO TUESDAY, JULY 21

Wednesday, Sept. 30

A. Deadlift
1-Warm up with light to moderate weights, don’t overdo it.
2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.
3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. AFAP!!! Retest
5RFT:
10 Push Press (115/75)
10 T2B
COMPARE TIME TO WEDNESDAY, AUG. 12

Thursday, Oct. 1

A. Split Jerk 5×3 (3s hold in the receiving position)

B. “Frankie” For Time:
45 Cal Row
45 Thrusters (95/65)
45 Pull-Ups

Friday, Oct. 2

CO-ED TEAM WOD

FOR TOTAL REPS!!

AMRAP 3 min.
Box Jump-Overs (24/20) Flip or switch the box
AMRAP 5 min.
20 Hang Power Snatches (75/55)
OH Snatch Grip Hold
50 Double Unders
AMRAP 3 min.
Box Jump-Overs (24/20)
AMRAP 5 min.
20 OH Squats (75/55)
OH Snatch Grip Hold
50 Double Unders
AMRAP 3 min.
Box Jump-Overs (24/20)

Saturday, Oct. 3

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

27 Sep 2015

The PTY Co-ed Competition!!

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On October 17th, we’ll find out who’s the fittest male-female team in PTY!

  • If you’re competing, start practicing with your partner; you never know what’s going to come out of the hopper…
  • If you want to compete but don’t have a partner, there’s still time! Put your name and number up on the whiteboard and we’ll get you matched up. Registration deadline this Friday, Oct. 2
  • This competition is a Fundraiser for FANLYC! Relevo Por La Vida 2015 will be going on that day in Parque Omar. Competitors will be WODing por la la vida, your registration fee will be a donation to the cause. Please bring your family and friends to watch and make our contribution greater. #bemorehuman #WODporlavida2015
  • We are welcoming three guest judges, chief representatives of our Reebok CrossFit Community: Oyden Ortega (Briga), Hiram Cerezo (TTC), Andrés Danelutto (Nexo).
  • If you’re not going to compete but still want to to be involved, we need you! Good competitions always require good volunteers for judging, registration, equipment management, etc. Email Ani (ani@crossfitpty.com) to volunteer.

El 17 de octubre sabremos cual será la pareja más fit de PTY!!

  • Si vas a competir, practica con tu pareja!! Nunca se sabe lo que saldrá de la tolva…
  • Si quieres competir pero no tienes una pareja, todavía hay tiempo! Apunta tu nombre y numero en el tablero en PTY y nosotros los emparejaremos. Último día para registrarse es este viernes, 2 de octubre.
  • Ésta competencia recaudará fondos para FANLYC! Ese día es Relevo Por La Vida 2015 en Parque Omar. Los competidores estarán WODseando por la vida, y su inscripción será donación a la causa. Por favor lleva a tu familia y amigos a ver y aportar a la contribución. #bemorehuman #WODporlavida2015
  • Le damos la bienvenida a tres jueces invitados, representantes principales de nuestro Reebok CrossFit Community: Oyden Ortega (Briga), Hiram Cerezo (TTC), Andrés Danelutto (Nexo).
  • Si no vas a competir pero quieres colaborar, te necesitamos! Buenas competencias siempre requieren buenos voluntarios para juzgar, registrar atletas, manejar equipo, etc. Mandale a Ani un correo (ani@crossfitpty.com) para ser voluntario.

 

partner carry

REMEMBER TO OFFICIALLY SIGN UP FOR THE PTY CO-ED COMPETITION @ FRONT DESK!! REGISTRATION DEADLINE THIS FRIDAY!! IF YOU ARE LOOKING FOR A PARTNER PLEASE LET COACHES KNOW. 

Don’t focus on winning, the outcome, or those around you. Really, there are far more important things to think about: not asphyxiating during the MetCon, popping a hemorrhoid during a lift, not looking like scarecrow when you Snatch, etc. Most importantly, HAVE FUN and hang tough with your partner no matter what. 

Monday, Sept. 21

A. Deadlift

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 85% based off today’s heaviest single.

B. For Time:

1km Run

50 T2B

1km Run

Tuesday, Sept. 22

A. Warm-Up Complex, 5 sets

10s Hollow Hold + 10s Arch Rock Hold + 10s Hollow Plank Hold + 1-3 Hindu Push-Ups

Rest 30s between sets

Practice Box Muscle-Up Transitions

B. 5 Sets Not For Time:

Strict Dips

Kipping Dips

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping Dips).

These may be box, Matador, Ring…

C. AFAP!!!

50 Burpee Box Jump-Overs (24/20)

Note time.

Wednesday, Sept. 23

A. Warm-Up: Partner Wall Ball Practice (10 lbs.) 3 sets x 10-20 reps, rest as needed between sets. Partners MUST stand behind each other while rotating. Work on efficiency and timing. Go with your Co-Ed Comp teammate if you can!!

B. Front Squat

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 85% based off today’s heaviest single.

C. For Time:

42-30-18 Wall Balls (20/14)

21-15-9 HSPUs

Thursday, Sept. 24

A. Power Snatch + OHS, 15 min. to build to a heavy set.

B. OPEN WOD 11.1/14.1

AMRAP – 10 min.

30 Double Unders

15 Power Snatches (75/55)

Friday, Sept. 25

CO-ED TEAM WOD

FOR TIME:

100 Cal Row For Time (you may partition this as you wish, note completion time)

immediately followed by:

30-20-10

Partner Deadlifts (270: 45lb Barbell, 135lbs. on one side, 90lbs. on the other)

Pull-Ups (Dead Hang Hold while partner works, any grip/kip is allowed)

immediately followed by

100m Partner Carry (Must load up your partner on the ledge, go under the red awning and come back onto the ledge…you may switch whenever you wish)

NOTE TOTAL WOD TIME INCLUDING ROW

Saturday, Sept. 26

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

 

REMEMBER TO REGISTER FOR THE PTY CO-ED COMP ON OCTOBER 17th!!!

HANG TOUGH THIS WEEK, PONY UP, AND PLAY HARD!! 

Monday, Sept. 14

A. Front Squat

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

B. For Time:

50 OHS (45/35 PLEASE DO NOT DROP BAR ON FLOOR)

50 Pull-Ups

50 Box Jumps (24/20)

Tuesday, Sept. 15

A. Clean and Jerk Practice (15 min.) do not max out!! Work up to initial weight for 1st attempt in part B. You may Power Clean!!

B. For Time/Weight:

Run 1 mile

As soon as you run in,

1RM Clean and Jerk

TIME CAP: 15 min.

Note mile time and heaviest C&J.

Wednesday, Sept. 16

A. Deadlift

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

B.  21-15-9

Thrusters (95/65)

KB Swings (53/35)

C. Mandatory: 5 min. in Corpse Pose with legs up against the wall.

Thursday, Sept. 17

A. Warm-Up Complex, 10 sets:

10s Cobra + 10s Hollow Plank + 1-5 Monkey Push-Ups (Scaled: one arm at a time)

B. 5 Sets Not For Time:

Strict T2B

Kipping T2B

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping T2B).

Scaling: 5 Rounds: 10 Kip Swings, 10 V-Ups, 10s V-Hold

C. AFAP

50/40 Cal Row

100 Wall Balls (20/14)

Note time.

Friday, Sept. 18

CO-ED TEAM WOD

“The Beatdown and the Smackdown”

AMRAP 3min.

Front Rack Reverse Lunges (135/95)

Front Rack Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Hang Power Cleans (135/95)

Hang Position Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Shoulder 2 Overhead (135/95)

OH Hold

AMRAP 5min.

Burpees Over the Barbell

Rules:

  1. Working partner MUST switch off every 10 consecutive reps (in the case of lunges, 5 each leg) or if he or she stops the movement or drops the barbell. You may work in sets less than 10, but no more than 10 consecutive reps of working partner at a time.
  2. In the first AMRAP, while one partner works the other holds BB in Front Rack. In third AMRAP, the hold is in the Hang position. In fifth AMRAP, hold is in the Overhead position.
  3. Score: total amount of reps accumulated.

Saturday, Sept. 19

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

 

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.

Monday, Sept. 7

A. Deadlift

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 30-20-10

T2B

KB Swings (53/35)

Tuesday, Sept. 8

A. 1 Push Press + 1 Power Jerk + 1 Split Jerk

Every 3 min. for 12 min. (4 sets), working up to a heavy set for the day.

B. Tabata (8-20/10)

-Double-Unders

Rest 2 min. then:2

-Push-Ups (concentrate on proper form, remember your hollow!)

Do your best to maintain reps throughout the 8 rounds of each exercise.  

Wednesday, Sept. 9

A. Front Squat

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

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 5RFT

5 Power Cleans (135/95 or weight that you can handle unbroken & moderately heavy)

10 Reverse Front Rack Lunges

50 Mountain Climbers (perform properly! We will discuss in class but please watch videos below)

https://www.youtube.com/watch?v=De3Gl-nC7IQ

https://www.youtube.com/watch?v=nmwgirgXLYM

Thursday, Sept. 10

A. 2 sets for Max Unbroken Reps of:

Chest 2 Bar Pull-Ups

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 Muscle-Up + 1 Ring Dip, rest as needed… then…

2 Muscle-ups + 2 Ring Dips…and so on.

If you don’t have Muscle-Ups, you will perform 3 Rounds of:

5 Strict Chest 2 Ring/Bar Pull-Ups (sub with Body Rows or Ring Rows)

5 Strict Dips (Matador, Boxes)

Rest 1 min. between rounds.

B. AFAP!!! For Time:

40/30 Cal Row

40 Burpees (onto 45lb plate)

Rest 3 min.

20/10 Cal Row

20 Burpees (onto 45lb plate)

ALL OUT. Note times for both sets & compare.

Friday, Sept. 11

Co-Ed WOD

“Quadzilla”

Male/Female Partners will have 5 min. to establish their heaviest Back Squat single. Score is the sum of each person’s heaviest rep. Women will use 45lb. bar.

*Full Class (6AM/5:30PM): we will have 2-3 Heats for Back Squat back to back.

IMMEDIATELY AFTER, FOR TIME:   

“Karen” 150 Wall Balls (20/14)

One person will be on Wall Balls while the other runs 200m. As soon as partner comes in from the run, you must tag and must switch off. Lingering near/inside while your partner accumulates reps is not allowed. WOD is over when 150 Wall Balls are accumulated and both are partners are in the box.  Think through a rep strategy for this.

Saturday, Sept. 12

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