February 2016 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Blog Archive

Home
2016
Archive for: February

The Open is HERE. Let’s go all out.

Monday, Feb. 29

A. THE LAST WEEK of Back Squat – 20 RM @ 65% of 1RM + 25 pounds

Five pounds heavier than last week, ten if last week was easy (but by now it SHOULD NOT be anyhere easy!!). This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without re-racking the bar!

B. For Time:

30 Thrusters @ 95/65

50 Double Unders

20 Thrusters @ 115/75

50 Double Unders

10 Thrusters @ 135/95

C. MOB PARTY! Roll out/Stretch/mash your quads/hams/calves. Share the pain – work in partners.  

Tuesday, Mar. 1

“HSPU Biathlon”

Run 400 Meters

21 Strict Handstand Push-Ups*

Run 400 Meters

15 Strict Handstand Push-Ups*

Run 400 Meters

9 Strict Handstand Push-Ups*

*Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

WOD Credit CF Invictus

Wednesday, Mar. 2

A. Strict Press: 5×5 @ 75%

B. AMRAP – 7 min.

5 Hang Power Snatches (135/95)

10 T2B

Thursday, Mar. 3

*7:30PM Class is Closed for 16.2 Announcement. Welcome everyone to the box to come and watch together!! 

OPEN ATHLETES PLANNING TO GO ALL OUT TOMORROW: ACTIVE RECOVERY AND MOBILITY.

NON-OPEN ATHLETES:

“Cindy”

AMRAP 20min.

5 Pull-Ups

10 Push-Ups

15 Air Squats

Friday, Mar. 4

OPEN WOD 16.2

TO BE ANNOUNCED…

Saturday, Mar. 5

Open Box 9:00AM-12:00PM

OPEN WOD 16.2

TO BE ANNOUNCED…

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

The Open is HERE. Let’s make it feel easy.

If you know you take longer to recover and are planning to hit the Open hard on Friday or Saturday, please tread carefully this week!!!

Monday, Feb. 22

A. Back Squat – 20 RM @ 65% of 1RM + 20 pounds

Five pounds heavier than last week, ten if last week was easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without re-racking the bar!

CROSSFIT GAMES OPEN WOD 15.3

AMRAP – 14 min.

7 Muscle-Ups

50 Wall Balls (20lbs. to 10”/14lbs. to 9”)

100 Double-Unders

Scaling (different from the open):

14 Chest 2 Bar Pull-Ups (or 21 Normal Pull-Ups)

50 Wall Balls (14/10)

200 Single-Unders

Tuesday, Feb. 23

For Reps/Time:

3 min. Max Effort Burpees Over The Barbell

immediately followed by…

25 Deadlifts (choose: 225/155, 185/135, 135/95, 95/65…)

15 Box Jumps (24”/20”)

20 Deadlifts (275/185, 225/155, 185/135, 135/95…)

15 Box Jumps (24”/20”)

15 Deadlifts (315/205, 275/185, 225/155, 135/95…)

15 Box Jumps (24”/20”)

*you must stick to the weight scheme/ladder you chose

when the clock hits 15 min. immediately…

3 min. Max Effort Burpees Over The Barbell

Wednesday, Feb. 24

A. Strict Press: look for a new 1RM. Drop Set: max reps @ 75% of new 1RM or heaviest single.

B. Complete the following ladder, For Time (AFAP!! TIME CAP – 15 min.)

3-6-9-12-15

HSPUs

Power Cleans (185/125)

Thursday, Feb. 25

OPEN ATHLETES PLANNING TO GO ALL OUT TOMORROW: ACTIVE RECOVERY AND MOBILITY.

For Time:

800m Run

50 KB Swings (53/35)

600m Run

40 KB Swings (53/35)

400m Run

30 KB Swings (53/35)

200m Run

20 KB Swings (53/35)

100m Run

10 KB Swings (53/35)

Friday, Feb. 26

OPEN WOD 16.1

TO BE ANNOUNCED…

Saturday, Feb. 27

Open Box 9:00AM-12:00PM

OPEN WOD 16.1

TO BE ANNOUNCED…

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

The Open is near. Let’s make it feel easy.

Monday, Feb. 15

 

2012 CROSSFIT GAMES OPEN WORKOUT 12.1

Complete as many reps as possible in 7 minutes of: Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. 

Immediately followed by…

21-15-9

Deadlifts (225/135)

T2B

When the clock hits 10 min. immediately…

Complete as many reps as possible in 7 minutes of: Burpees

Tuesday, Feb. 16

 

A. Back Squat – 20 RM @ 65% of 1RM + 15 pounds

Five pounds heavier than last week, ten if last week was easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without re-racking the bar!

“Nancy”

Five Rounds For Time of:

400m Run

15 Overhead Squats (95/65 lbs)

Wednesday, Feb. 17

 

A. Bench Press: look for a new 1RM. Drop Set: max reps @ 75% of new 1RM or heaviest single.

B. AFAP:

40 KB Swings (53/35 or moderate to light weight for you)

20 Kipping HSPUs* scale accordingly

30 KB Swings

15 Kipping HSPUs

20 KB Swings

10 Kipping HSPUs

10 KB Swings

5 Kipping HSPUs

Thursday, Feb. 18

 

Triple 7 AMRAP

  • Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 4 minutes

  • Complete as many rounds and reps as possible in 7 minutes of:

30 Double-Unders (or 15 Burpees)

10 S2OH (95/65)

Rest 4 minutes

  • Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10 Chest 2 Bar Pull-Ups (scale down as needed, any grip allowed)

You may choose to rotate station in any order you choose.

Friday, Feb. 19

 

A. Barbell Cycling: 5×5 TnG Power Cleans

B. ALL OUT!! AFAP 5 Rounds For Time:

15 UB* Wall Balls (20/14)

10 Burpees (onto 45lb plate)

*If you break a set of 15 Wall Balls, you must immediately add 5 reps to the upcoming Burpee set when you finish the WBs.

Saturday, Feb. 20

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

The #cfptycommunity is #allout get your #beastmode on. 

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

09 Feb 2016

Box Programming, Feb. 10 – 13

By There are no tags 0 comments

Wednesday, Feb. 3

“BAC”

4 rds for time:

400 m Run

15 DB Thrusters

12 Burpee Pullups

Thursday, Feb. 4

A. Warmup – 

2 x 10 Lying Pass Throughs

2 x 15 Band Pullaparts (1231) – 1 second to pull to sternum, 2 second hold against sternum, 3 seconds to return to starting position, and without releasing tension, 1 second before starting next rep

B. Bench Press: 7 x 1 @ +5# more than last time (same weight across)

C. Conditioning

3 rds for max reps – all out sprint!

1 min. C2B Pullups

1 min. Box Jumps, 30/24″

:30 Rest

Friday, Feb. 5

A. Back Squat – 20 RM @ 65% of 1RM + 10 pounds

Five pounds heavier than last week, ten if last week was easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without reracking the bar!

B. Conditioning – for time

50 Row (cals)

100 Russian KB Swings (heavy)

150 Double Unders

Saturday, Feb. 6

Come in and make up a WOD from the week, or work on a skill!

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

01 Feb 2016

Box Programming, Feb. 1 – 6

By There are no tags 0 comments

Monday, Feb. 1

A. 5 x 3 Power Clean, TNG

B. Conditioning

In teams of 3, complete a 20 minute AMRAP of:

Station 1: Row 400 m

Station 2: Double Unders

Station 3: Burpees

Switch stations when a partner completes the 400 meter row. Score is DUs/Burpees.

Tuesday, Feb. 2

A. Back Squat – 20 RM @ 65% of 1RM + 5 pounds

Five pounds heavier than last week, ten if last week was extremely easy. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without reracking the bar!

B. Conditioning

5 rds for time:

15 Wall Balls

20 Russian KB Swings (heavy)

Wednesday, Feb. 3

A. Warmup – 

2 x 10 Lying Pass Throughs

2 x 15 Snow Angels

B. Bench Press: 6 x 2 @ +5# more than last time

C. Conditioning:

7 min AMRAP

7 HSPU

7 Burpee Pullups

*Scaling options: Strict HSPU if 7 kipping are easy for you; seated DB press if you do not have HSPUs yet.

Thursday, Feb. 4

For time:

60 Box Jumps

50 C2B

40 Front Squats, 135/95#

30 T2B

20 Hang Power Clean, 135/95#

10 Thrusters, 135/95#

Friday, Feb. 5

A. 4 x 4 Deadstop Deadlifts + 4 TNG Deadlifts – heavier than last week

Heavier than last week, but posture should be maintained throughout. This is 4 Deadlifts performed one by one (full stop at the bottom) followed immediately by 4 touch and go Deadlifts. The goal here is to learn the difference between the two styles of deadlift – that is, how to maintain tension and a straight back coming off the floor, and how to move the bar efficiently for reps (e.g., keeping the bar close, loading the hamstrings, etc). Weight is moderate: enough that it’s not trivially easy coming off the floor, but not so much that eight reps crush you. If your posture is excellent in both styles of DL according to the coaches, you may go moderately heavy.

B. Conditioning

10 min. AMRAP

3 Strict Press

3 Strict Pullups

Run 300 m

*Use a challenging weight for the Strict Press and a challenging scale for the Strict Pullups (e.g. a difficult band if you don’t have strict pullups, weighted if 3 strict are easy for you)

Saturday, Feb. 6

Come in and make up a WOD from the week, or work on a skill!

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