May 2016 - Reebok CrossFit PTY
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We hope FOTB-2016 and the programming cycles leading up to it were as fun and challenging for you as they were for us! We also hope you feel re-energized after your transition week and are ready to hit the new cycle hard! Time to clean up, work on positions, gain raw strength, and keep our engines fired up. Have patience on skill work, don’t ever give up, and try not to throw up.

Monday, May 30

Pause Back Squat: 5×3 @ 70%, 3s hold at the bottom.

Important: the “bottom” is a tight position, maintaining your lumbar arch. Don’t sit at the bottom and loosen up. A tip to understand this is to start with just the barbell or without weight and lower yourself all the way to the deepest squat possible (“third world squat” style) losing on purpose lumbar curve. Then lift up your hips an inch or two (depending on the depth your flexibility allowed in the first place – but stay below parallel) and find that tight arch and position.

If your 1RM is not accurate you may have to adjust the prescribed weights up if they feel too easy.

http://www.catalystathletics.com/exercise/317/Pause-Back-Squat/

“The pause back squat can serve a few purposes. First, it helps train rate of force development in the squat by eliminating the stretch-shortening reflex that normally occurs and helps the muscles generate more force and momentum to recover through the sticking point of the squat. It will also improve trunk strength and postural strength, improve flexibility and comfort in the bottom of the squat, and help correct improper movement in the squat such as leading with the hips.”

Here are some additional articles so you can read up on the benefits of pause squats:

http://boxlifemagazine.com/4-reasons-you-should-start-doing-pause-squats/

http://breakingmuscle.com/strength-conditioning/get-stronger-and-stay-honest-with-pause-reps

https://www.t-nation.com/training/2-second-pause-for-big-gains

Conditioning

For Time:

50 Cal Row

50 Wall Balls

50 Box Jumps

50 Burpees onto 45lb plate

Tuesday, June 1

Warm-Up: Plank Circle Game, 2 Rounds. Use hollow plank position to activate lats and abs!!

CrossFit Gymnastics Skill: Swing Development Drill (Slow and Controlled)

“This drill is designed to reinforce good positions while maintaining body control. Pause at Lat active hollow, pause at neutral, pause at tight arch, pause back at neutral and repeat.”

https://www.youtube.com/watch?time_continue=27&v=cBhc5pKpgVw

5 Sets Not For Time, alternate between:

  1. Swing Development Drill: dead hang, 2s pause in hollow position, 2s pause at neutral, 2s pause at arch, 2s pause back at neutral.
  2. 2-3 Handstand Push-Up Negatives: from handstand hold, lower head to mat AS SLOW AS POSSIBLE. Progression: stacked AbMats or basic hold.

Conditioning:

EMOM-16min.

Min. 1: 100m Sprint

Min. 2: 5-10 HSPUs (sub with Ring Push-Ups or Incline Push-Ups)

Wednesday, June 2

Power Jerk: warm up sets with 3s pause in the dip position up to to 60-70%. Work up to a heavy single or 1RM (no pause) then 2 sets x 3 reps @ 60%.

For Time:

AFAP 21-15-9

S2OH (115/75)

Toes 2 Bar

Thursday, June 3

Posterior Chain Work:

3 Sets Not For Time of:

10 Bulgarian Split Squats E/L (KBs or DBs, moderate weight, hind foot on 45lb plate)

10 Good Mornings (light to moderate weight, from the rack)

*keep track of weights you are using for reference in coming weeks

Conditioning:

10RFT:

20 Double-Unders

10 Russian Swings (70/53, must be unbroken so scale accordingly)

Friday, June 4

PARTNER WOD

PTYPW001 – “Double Burner”

this is a repeat with a 2 round increment

In Teams of 2:

10 Rounds Total (5/5) For Time:

Partner A will perform:

10 Hang Power Cleans (choose: 155/105, 135/95, 125/85, 115/75, should NOT be easy!)

10 Burpees OTB

Partner B, simultaneously, will perform:

200m Run

1 Rope Climb (advanced Legless)

As soon as both partners are done, they may switch tasks.

Rope Climbs: in a full class we will stagger the group. Use rope in the back if you are not proficient climbing yet.

$-Out: 3 Sets of 50 Partner Abs (Coach will give you several options such as MedBall passes forward or rotating back, amongst others. Feel free to try some of your own ideas with your partner!)

Saturday, June 5

Open Box 9:00AM-12:00PM

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

22 May 2016

BOX PROGRAMMING FOR MAY 23-28

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TRANSITION WEEK!! 

Monday, May 23

For Time:

400m Run

30 Wall Balls (20/14)

20 S2OH (115/75)

10 Double Jump Burpees

400m Run

30 Wall Balls (20/14)

15 S2OH (135/95)

10 Double Jump Burpees

400m Run

30 Wall Balls (20/14)

10 S2OH (175/115)

10 Double Jump Burpees

Tuesday, May 24

A. Hollow Rock Tabata 8-20/10

B. “Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-Ups

C. 3 x Max Effort L-Sit Hold (or accumulate 1min. x 3)

Wednesday, May 25

CrossFit Hero WOD “Nate”

20 min. AMRAP

2 Muscle-Ups

4 HSPUs

8 KB Swings (70/53)

Thursday, May 26

A. Find your Max Height Box Jump

B. 5 RFT:

30 Double-Unders

10 Man-Makers (40/25)

Friday, May 27

FOTB 2016 FINAL EVENT CHIPPER FOR TIME

“King of the Jungle”

Saturday, May 28

Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Event 1: “PERRO CALLEJERO” (Rx and Scaled)

5km Row For Time

Tuesday, May 17 – Friday, May 20

Rules/Scoring:

  • Competitors MUST complete Event 1 between Tuesday, May 17 and Friday, May 20.
  • The score is the total time to complete the 5km row.
  • Official times MUST be turned in by FRIDAY, MAY 20, AT THE LATEST 7:00PM.
  • Official times MUST be emailed to:
      1. auritawright428@hotmail.com  OR
      2. ani@crossfitpty.com
  • A coach must be present to see the final rower screen and validate the time.  
  • ALL ROWERS MUST BE SET TO COUNT DOWN FROM 5000m!!!
  • Competitors must take a picture of their rower screen once concluded the 5km and have it on hand if called for. You may have a friend/Coach do this for you since you might be wiped out.
  • Athletes may not abandon the rower at any point during the 5km row and may not get off until the screen has marked down to zero meters.

Event 2: “Lion Complex” (Rx and Scaled)

3 min. to establish Max Weight lifted for the following consecutive movements:

1 Clean/Power Clean

1 Hang Squat Clean

1 Reverse Lunge Each Leg

1 Push Press

Rules/Movement Standards/Scoring:

  1. Athletes will have 3 minutes to load the barbell and perform the Lion Complex.
  2. Athletes are allowed to make as many attempts as needed within the three minute time frame
  3. There will be no partial credit for the complex. The total weight will be registered upon successful completion of all 5 repetitions: 1 Clean or Power Clean, 1 Hang Squat Clean, 1 Reverse Lunge left leg, 1 Reverse Lunge right leg, 1 Push Press.
  4. On the first repetition, a Squat Clean or Power Clean are allowed. Full extension is required before moving on the Hang Squat clean.
  5. The Hang Squat Clean must begin from the extended position after the first rep and may not pass below the knee on the hang portion of the movement. A full squat below parallel in the catch position is required. A distinctive Hang Power Clean to a Front Squat is not allowed. If you did not perform this correctly you may repeat this without starting over.
  6. The order in which you perform the lunge (left or right first) is up to you. The knee must touch the ground on the lunge. Two lunges on the same leg will not count as both legs. If you fail to touch the knee to the floor on the lunge, you may repeat the lunge without starting over.
  7. You must perform a correct Push Press NOT a Push Jerk!!! NO RE-BENDING OF THE KNEES ALLOWED AFTER HIP EXTENDS AND BARBELL LEAVES THE RACK POSITION. Full extension and control over the bar are required. The rep will be counted WHEN THE JUDGE CALLS IT (DO NOT DROP THE BAR PREMATURELY).
  8. Athletes MUST unload their barbell and place their plates back in the stack in which they were found when the three minute time frame is over.

Event 3: “Cat Back” (Rx and Scaled)

2 min. Max Reps of Deadlifts for total pounds (you choose your weight) IMMEDIATELY FOLLOWED BY:

Event 4: “Junkyard Dog” (Rx and Scaled)

2min. Max Reps Double-Jump Burpees Over The Barbell

Rules/Movement Standards/Scoring:

  • Deadlifts: All normal Movement Standards apply as usual. The Deadlifts have to end at full extension of knees and hips, with shoulders behind the bar. You determine your weight/strategy. Athletes will have 1 minute to set up their  decided weight on the barbell before the start of the clock. Changing the weight during the 2 minute time frame is NOT allowed. Scoring: total reps multiplied by weight of your barbell (Example: 28 reps performed with 225 lbs on the bar is equal to a score of 6,300 points…28 x 225 = 6,300 lbs.)
  • Double-Jump BOTB: 1 rep is = 1 Burpee + 2 jumps (you return to the side of the barbell where you started your Burpee). The chest and thighs must touch the ground at the bottom. You must jump over the barbell with both feet and land on both feet. One-footed jumping or stepping over is not permitted. If an athlete fails to do the jump over the barbell correctly then he or she may repeat the jump without repeating the burpee. Full extension is not necessary.

Event 5: “Mary” The Goat

Rx:

AMRAP – 10 min.

5 HSPUs

10 C2B Pull-Ups

15 Pistols

Scaled:

AMRAP – 10 min.

5 S2OH (65/45)

10 Jumping Chest 2 Bars

15 Front Squats

Rules/Movement Standards/Scoring-Rx:

  • Handstand Push-Ups: the movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the beginning and end of each rep.
  • Chest 2 Bar Pull-ups: this is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone. Any grip is allowed.
  • Pistols: athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The pistol begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the pistol.

Rules/Movement Standards/Scoring-Scaled:

  • S2OH (Shoulder 2 Overhead): each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Athlete must be in full extensions of the knees, hips, shoulders, elbows before descending the barbell for the next repetition. A Shoulder Press, Push Press, Push Jerk or Split Jerk may be used, as long as the elbow, shoulder, hips and knees fully are extended, and the bar finishes directly over the heels with the feet together. If a Split Jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.
  • Jumping Chest 2 Bar Pull-Up: the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom, the athlete must lower himself or herself so the arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone. Any grip is allowed.
  • Front Squat: the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap (below parallel). At the top, the knees and hips must be completely extended with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

ONLY FIVE COMPETITORS MALE/FEMALE OF EACH CATEGORY WILL BE ALLOWED TO PASS TO THE FINAL EVENT.

14 May 2016

BOX PROGRAMMING MAY 16-21, 2016

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FOTB-2016 IS THIS SATURDAY!!! WE WILL BE DELOADING THIS WEEK.

MAKE SURE TO WORK ON MOBILITY/STRETCHING/RECOVERY.

YOU MUST COMPLETE EVENT 1 FOR FOTB ANY TIME BETWEEN TUESDAY AND FRIDAY. YOUR OFFICIAL TIME MUST BE TURNED IN BY FRIDAY. ALL SCORES MUST BE MAILED TO auritawright428@hotmail.com OR ani@crossfitpty.com

FOTB EVENT 1 “PERRO CALLEJERO” 5KM ROW FOR TIME.

RULES: A COACH MUST BE PRESENT TO SEE YOUR ROWER SCREEN TO VALIDATE THE TIME. ALL ROWERS MUST BE SET TO COUNT DOWN FROM 5000m. TAKE A PICTURE OF YOUR SCREEN AND BE READY TO HAVE IT ON HAND IF ASKED FOR. YOU MAY ASK A COACH/FRIEND TO DO THIS FOR YOU WHEN YOU FINISH THE ROW.

Monday, May 16

For Time:
21-18-15-12-9-6-3
Deadlifts (185/125 …should feel light)
Burpees Over The Barbell

Tuesday, May 17

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

Work on Pistol and C2B Efficiency/Standards
Pistols – 4 Sets of 10 E/L (or less, do not do more than this, just work on technique & speed, not volume)
C2Bs – work in sets of max 5-8 reps. Do not tear your hands or come close to it.

10 RFT
100m Sprint
20 DUs

Wednesday, May 18

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

5 RFT:
1 Set of the following UB BB Complex (135/95 or use a weight that will let you go UB):
2 Hang Squat Cleans
4 Front Squats
6 Reverse Lunges (3 E/L)
1 Push Press
10 Handstand Push-Ups (or 15 regular Push-Ups)

Thursday, May 19

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

“Annie”
50-40-30-20-10
Double-Unders
Sit-ups

1km JOG

3×10 DB Rows E/A (moderate weight)

MOB/STRETCHING:
3 min. Sitting in “Third World Squat”
2 min. Froggy Stretch
1 min. Couch Stretch E/L
Stretch/mobilize your calves with bands lying on floor, face up, band looped over foot, stretched leg.
Roll your T-Spine and Lats on foam roller.
Barbell mashing/rolling with partner if needed.
Shoulder mobility/stretches/band work.

Friday, May 20

NON FOTB COMPETITORS:
AMRAP 30 min.
400m Run
10 Power Cleans (135/95)
15 Wall Balls
20 Burpees

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” LAST CALL!!!
ACTIVE RECOVERY & MOBILITY, REST

MOB/STRETCHING:
3 min. Sitting in “Third World Squat”
2 min. Froggy Stretch
1 min. Couch Stretch E/L
Stretch/mobilize your calves with bands lying on floor, face up, band looped over foot, stretched leg.
Roll your T-Spine and Lats on foam roller.
Barbell mashing/rolling with partner if needed.
Shoulder mobility/stretches/band work.

Saturday, May 21

FITTEST OF THE BOX 2016 “King of the Jungle”
Registration: 8:00AM (all athletes)

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

08 May 2016

Box Programming for May 9-14, 2016

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FITTEST OF THE BOX 2016 IS SATURDAY MAY 21, 2016!!! APOYEMOS A FUNDASIS!! NUESTROS COACH GABO FUNG ESTARA COMPITIENDO EN EL SOUTH REGIONAL DE LOS CROSSFIT GAMES A PARTIR DE ESTE VIERNES 13 DE MAYO!!

Monday, May 9

A. Strength

Front Squat: 2 Sets x 10 Reps @ 65-70%

Front Rack Reverse Lunges (from the rack): 3 Sets x 2 Reps (1 E/L!!) @ 80-85% of FS-1RM.

B. For Time(s) and Reps:

50 Pistols (50 Each Leg)

Rest 2 min.

50 T2B

Rest 2 min.

3 min. Max Effort Burpee Box Jumps in 3 minutes (24”/20”)

Note time individually for both Pistols and T2B. Note reps for BBJs.

Tuesday, May 10

A. Push Press: look for a new 1RM, then drop down and 2×1 @ 95%.

B. AMRAP-15min.

5 Bar Muscle-Ups (sub with 10 C2B Pull-Ups)

10 HSPUs (substitute with 10 DB Push Press 40/25)

15 Wall Balls (20/14)

Wednesday, May 11

A. Barbell Warm-Up

Unloaded BB, 3 Sets, 20 consecutive reps, short rest b/w sets:

5 Back Squats

5 Hang Muscle Cleans

5 Front Squats

5 High Hang Squat Cleans

Load the BB with a standard plates then…

3 sets of 30 Fast Lateral Jumps, short rest between sets.

B. Oly Practice: 1 Clean (Power or Full) + 1 Hang Squat Clean. Work up to a heavy complex for the day.

C. For Time:

2000m Row (note time/pace for row)

30 Man-Makers (40/25 row, push-up, row, power clean, S2OH)

Thursday, May 12

A. Deadlift: 3 Sets x 10 Reps @ 65%

B. E.M.O.M. – 16 min.

Min. 1: 12 Burpees (use 45 lb. plates)

Min. 2: 30 Double Unders

Friday, May 13

For Time:

800m Run

12 Thrusters (Rx:95/65 Sc: 75/55)

12 C2B Pull-Ups

9 Thrusters (Rx:115/75 Sc: 95/65)

9 C2B Pull-Ups

6 Thrusters (Rx: 135/95 Sc: 115/75)

6 C2B Pull-Ups

3 Thrusters (Rx: 155/105 Sc: 135/95)

3 C2B Pull-Ups

800m Run

Saturday, May 14

Open Box 9:00AM-12:00PM

Extra Work:

Row 2000m

Rest 4 min.

Row 1000m

Rest 3 min.

Row 800m

Rest 2 min.

Row 500m

Rest 1 min.

Row 200m

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

Fittest of the Box is Saturday, May 21, 2016! 

Anuncios Especiales

Felicidades a todas las personas que concluyeron el FOTB2016 Open o hicieron el intento por completar la mayoría!! Agradecemos su empeño y entusiasmo!! Para los Eventos 2 y 3 de la competencia, las personas que completaron el Open estarán en el segundo Heat de su categoría.

Por primera vez en la historia del Fittest, el primer Evento se realizará ANTES del día de la competencia. Es obligatorio y podrán escoger hacerlo entre martes y viernes de esa semana. Recomendamos hacerlo lo más temprano en la semana posible. Reglas y detalles serán anunciados próximamente. Anunciaremos los eventos del FOTB a finales de la otra semana.

May the force be with you!!

CLICK ON PICTURES TO VIEW

FOTBWOMEN FOTBMEN MENRX2 WOMENRX1 MENSC WOMENSC1

 

KIDS – Wednesday 4.5.16

Warm up:

3x or 7 min.

10 perfect squats-forward rolls-10 jumping jacks-bear crawl-5 push ups-broad jumps-10 side 2 side jumps.

WOD

8 min. AMRAP

10 Pvc OHS

5 Burpees

10 Jump Ropes

$ OUT:

Skin the Cats on the bar

 

KIDS – Friday 5.5.16

Warm up:

3x 50 m sprint

3x 50 m side shuffle

1:00 min. Couch Stretch e/l

WOD

2x

3 min. Broad Jumps

2 min. Pullups and Progressions

1 min. Push Press with Dumbells

$ OUT:

Plank War

TEENS – Tuesday 3.5.16

2 K Row for time. Time Cap: 11 min.

( Explain how to row keeping a pace they can sustain for 2k)

E.M.O.M. 10 min.

1 Push Press + 5 burpees double jump

(Go heavy on the push press keeping good technique)

Stretching:

Hamstrings!

TEENS – Wednesday 4.5.16

5 sets of Max reps Deadlift in 30s. Rest 90s between reps.

(Building up in weight through the sets)

A.M.R.A.P. 8 min.

12 Front Squats (65/45)

30 Dus

Stretching

TEENS – Thursday 5.5.16

E.M.O.M. 15 min.

10 Wallballs

3RFT:

7 S2OH (65/45)

14 C2B PullUps

Max Effort weighted Plank or Plank from the elbows.

TEENS – Friday 6.5.16

3x Kids Warm Up

A.M.R.A.P. 15 min.

15 Box Jump Over

10 KB Swings (53/35)

5 Hang Squat Clean (115/85)

 

 

01 May 2016

Box Programming for May 2-7, 2016

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DEADLINE FOR FOTB-2016 REGISTRATION TUESDAY MAY 3!! Categories: RX and Scaled. Register at Front Desk/SEND EMAIL to ani@crossfitpty.com

Monday, May 2

BOX CLOSED

Tuesday, May 3

A. Strength

Front Squat: look for a new 1RM

Front Rack Reverse Lunges (from the rack): 4 Sets x 2 Reps (1 E/L!!) @ 75-80% of FS-1RM.

B. For Time:

1000m Row For Time

50 C2B Pull-Ups (Scaled: 50 Jumping C2B Pull-Ups, use 2016 CF Open Standard)

Wednesday, May 4

A. Hang Clean to Thruster. Work up to a heavy single for the day.

B. 5 RFT

10 Burpee Box Jumps (24”/20”)

15/10 T2B

200m Run

Thursday, May 5

A. Push Press: 5×2 @ 90%

B. For Time:

21-15-9

Pistols (total, NOT each side, alternating, respect standards)

Handstand Push-Ups

C. $-Out: 3×8 (E/S) Dumbbell Rows, heavy.

Friday, May 6

A. Deadlift: look for a new 1RM.  

B. For Time:

800m Run

20 S2OH (115/75)

600m Run

15 S20H (135/95)

400m Run

10 S2OH (155/105)

200m Run

Saturday, May 7

Extra Work:

  1. If you were not able to find a new 1RM in Front Squat and/or Deadlift or think you have more, try again today. OR Deadlift: warm up & find a max rep set with 70% (no cat backs, stop if you will lose form).
  2.  Row 3km alternating your pace: 500m moderately fast, 500m relaxed.

Open Box 9:00AM-12:00PM

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