June 2016 - Reebok CrossFit PTY
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26 Jun 2016

2016 PTY LIFESTYLE CHALLENGE!!

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THE PTY LIFESTYLE CHALLENGE: Observable, Measurable and Repeatable

  • WHAT: a six week lifestyle challenge that aims to make positive changes and reinforce healthy habits in regards to nutrition, performance, recovery, and mindfulness within CrossFit PTY’s Community.
  • WHEN: sign-up and introductory workshop will be held on Saturday, July 30. The Challenge will officially start on Monday, August 1 and run to Saturday, September 10th. On July 30th, come prepared to stay a while for registration, measurements & pictures, introductory lecture and… Benchmarks!!!
  • WHY: because you are what you eat… and how you train… and how you rest… and what you think… and how you act. It’s about time to get it together… and all together.
  • HOW: we will establish baseline data and parameters to accumulate points across 6 weeks. We will establish strict nutritional and exercise guidelines. After 6 weeks, we will evaluate the impact of the challenge by reassessing data. There will be prizes at the end of the challenge based upon the best results according to parameters of the challenge.
  • COST: $30.00 this will include inscription to the 6 week PTY Lifestyle Challenge and a chance to win a variety of prizes and rewards for your hard work; participation in a closed group setting and exclusive access to resources (information, recipes, etc.); 3-4 Theoretical/Practical Workshops; a printed booklet containing key guidelines to ensure the success of your lifestyle change; measurements, monitoring, and data control.

We will be under the guidance and watchful eye of our very talented María Virginia González, PTY’s very own Health Coach and supporting staff.

 

CHECK OUT NEWS & EVENTS SECTION TO FIND OUT ABOUT OUR UPCOMING LIFESTYLE CHALLENGE IN AUGUST!! 

Monday, June 27

A. Pause Back Squat: 5×3 (3s pause at the bottom) @ 70% + 15lbs. (or 5 more pounds than last week).

B. Conditioning

For Time:

21 Front Squats (135/95)

400m Run

15 Front Squats (135/95)

400m Run

9 Front Squats (135/95)

400m Run

$-OUT: 5 Rounds of 100m Farmer’s Carry, rest as needed between sets.

Tuesday, June 28

Warm-Up: Tuck Crunch & Hold! Game

A. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar

3 Sets, Not For Time, Alternating Drill 3 & 4

Drill 3: Lowering Straight Legs, Extending the Arms: 3 Sets of 3 Reps start with legs straight up and arms forward in a flat back, hollow position. Take at least 5s to slowly lower the legs then extends arms overhead and hold for 3 more seconds… perform a tuck crunch and repeat this sequence for two more reps unbroken. Rest as needed and repeat for two more sets, alternating with Drill 4 (below)

https://www.youtube.com/watch?v=r-PdZKvYZEE

Drill 4: Toe 2 Bar Complex – 1 Strict Toes To Bar (knee tuck version) + 1 Strict T2B (straight leg version) + 3-5 Kipping T2B (scale reps accordingly). Alternate sets with Drill 3. Make sure to focus on engagement and recall kip development drills worked on during Module 1!!

https://www.youtube.com/watch?v=TWos_8LrKYo

https://www.youtube.com/watch?v=5LvgbibJxf4

B. Conditioning:

5 Sets AFAP!! Rest 1 min. b/w each set

10/15 Cal Row

10 Box Jumps (30”/24”)

Wednesday, June 29

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position up to to 75% of 1RM Push Press for 1 Push Press + 1 Power Jerk.  

Then…

4 sets of the complex: 1 Push Press +  2 Power Jerks @ 75% of your 1RM POWER JERK or increase 5-10 lbs. of weight used last week.

B. For Time:

21-15-9

Power Cleans (135/95)

Bar-Facing Burpees

Thursday, June 30

A. Posterior Chain Work:

3 Sets Not For Time of:

6-8 Bulgarian Split Squats E/L (KBs or DBs, increase weight*, hind foot on 45lb plate)

6-8 Good Mornings (heavy)

6-8 Bent Over Barbell Rows (moderate, do not compromise form)

https://www.youtube.com/watch?v=Xglwz5hwRYs (stick to parallel position)

B. Conditioning:

5 RFT

20 Russian Swings (heavy but UB)

10-20 Reverse Burpees

Friday, July 1

PARTNER WOD – PTYPW003 – “Stand by Me”

100 Wall Balls (20/14)*

50 Handstand Push-Ups while partner is in Handstand Hold**

50 S2OH while partner is in Overhead Hold (115/75)*

50 Chest to Bar Pull-Ups while partner is in Dead Hang Hold**

100 Reverse Lunges while partner is in Front Rack Hold*

Rules:

*MUST perform 50 EACH of Wall Balls/Lunges and 25 S2OH, any rep scheme allowed.

**MINIMUM WORK REQUIREMENT FOR ONE PARTNER is 15 reps.

Saturday, July 2

Open Box 9:00AM-12:00PM

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

Monday, June 20

A. Pause Back Squat: 5×3 (3s pause at the bottom) @ 70% + 10lbs. (or 5 more pounds than week 2).

B. Conditioning

E.M.O.M. – 16 minutes

Min. 1: 5 Hang Squat Cleans @ 50-60% of your 1RM Clean (should be able to move fast)

Min. 2: 5-7 Burpees Over The Barbell

Tuesday, June 21

Warm-Up: Plank Game!

A. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar

3 Sets, Not For Time, Alternating Drill 1 & 2

  • Drill 1: Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs: 3 Sets of 3 Reps of hold tuck for 5s, hold each extended leg for 5s, then hold both extended legs for 5s. Attempt to repeat this two more times without breaking hollow (total hold time for all 3 reps is 60s) Rest as needed and repeat for two more sets, alternating with Drill 2 (below) 
  • Drill 1: Strict Toes To Bar (Knee tuck version only, first demo on video): 3 Sets of 5-8 Reps, alternating with Drill 1. Make sure to focus on engagement as you bring your knees up to your chest and tuck your hips to lift them. 

B. Conditioning:

5 RFT

10-50* UB** Double-Unders

10-20* UB** Wall Balls

* Choose between 10, 20, 30, 40, or 50 Double-Unders to hit UB depending on your abilities. Choose between 10, 15, or 20 Wall Balls and make sure you can hold each of the 5 sets UB (but still challenging!!!)

**10 Burpee penalty on the spot if you break a Double Under or Wall Ball set.

Wednesday, June 22

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position up to to 75% of 1RM Push Press for 1 Push Press + 1 Power Jerk.  

Then…

4 sets of the complex: 1 Push Press +  3 Power Jerks @ 70-75% of your 1RM POWER JERK.

B. AMRAP – 8 min.

10 S2OH (135/95)

15 Box Jumps (24”/20”)

Thursday, June 23

Warm-Up: 3 x 15 Banded Glute Bridges (use shorty bands, slow and controlled, 3s pause on top, do not touch the floor with glutes when lowering).

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Romanian Deadlifts (heavy) https://www.youtube.com/watch?v=2SHsk9AzdjA

16 KB Reverse Lunges (8 E/L Farmer Carry Style)

*keep track of weight you are using in RDL for reference in coming weeks.

B. Conditioning: 10 Rounds (Not For Time, For Quality)

100m Run

5-10* Ring Rows or Body Rows with perfect mechanics

*scale accordingly, if 10 reps will cause you to lose form or yank then lower amount.

Friday, June 24

PTYCH002 “Deload & Go”

500m Row or 400m Run

30 Deadlifts (185/125)

500m Row or 400m Run

30 Overhead Squats (125/85)

500m Row or 400m Run

30 Push Press (115/75)

500m Row or 400m Run

*Have your weight sets ready. Choose Row OR Run, do not mix.

Saturday, June 25

Open Box 9:00AM-12:00PM

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

Monday, June 13

A. Pause Back Squat: 5×5 @ 70% (we are going back to Week 1’s weight and increasing the set by 2 reps).

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. NO BOUNCING OR MOVEMENT OF ANY TYPE AT THE BOTTOM, ONE STRAIGHT ASCENT AND THAT’S IT.

B. Conditioning

E.M.O.M. – 16 minutes

Min. 1: 10-15 UB Wall Balls (20/14 – establish a number you can hold UB for all sets)

Min. 2: 8-12 UB Burpees (onto 45lb. plate)

C. $-Out: Farmer’s Carry – with a partner

10 Sets of 100m (50m each per round, up to tolda roja and relay back each round, walk with partner when not carrying load)

As heavy as possible for 50m!

Tuesday, June 14

A. Warm-Up: Shoot Through Drills!

B. CrossFit Gymnastics Skills – MODULE 1: The Kipping Pull-Up

3 Sets, Not For Time of Drill 4 (3+1+3) see below

Then…

3 Sets of 3 x Drill 5 (1 Swing  + 1 KPull-Up x 3) see below

*If you do not have a Strict Pull-Up yet, continue to practice your Beat Swing and work 5×3 Assisted or Banded Strict Pull-Ups alternating with sets of 5 perfectly done Body Rows or Ring Rows.

Drill 4: 3 Swings + 1 Kipping Pull-Up + 3 Swings

“This drill is for athletes who have a strict pull up and have also been practicing the beat swing and are ready to connect the two elements. Start with just one pull up and maintain control over the swing. Once this is mastered the athlete is ready to do more than one kipping pull up.”

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

Drill 5: 2 for 1’s (One Swing, One Kipping Pull-Ups)

“This drill is designed to test whether the swing can be controlled while adding in a pull up on every other swing. Once this drill is mastered connecting multiple 1 for 1’s will feel much easier.”

https://www.youtube.com/watch?v=0OIasYXj3TQ

C. Conditioning

42 Box Jump-Overs (24”/20”)

21 Strict HSPUs

30 Box Jump-Overs

15 Strict HSPUs

18 Box Jump-Overs

09 Strict HSPUs

*If you do not have Strict HSPUs, replace with Ring Push-Ups or Strict Seated Press, not Kipping HSPUs.

Wednesday, June 15

A. Push Press + Power Jerk

Warm up sets with 3s pause in the dip position up to to 70% of 1RM Push Press for 1 Push Press + 1 Power Jerk.  Then…

4 sets of the complex: 2 Push Press + 1 Power Jerk @ 65-70% of your 1RM POWER JERK.

B. Conditioning

“Grace” For Time:

30 Clean and Jerks For Time (135/95)

Thursday, June 16

Posterior Chain Work:

3 Sets Not For Time of:

8 Bulgarian Split Squats E/L (KBs or DBs, increase weight*, hind foot on 45lb plate)

10-8-6 Good Mornings (Increasing in weight starting with week 1* weight or more if it was too easy/from the rack)

*Increase weight used for these movements on June 3.

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

Conditioning:

100/80 Cal Row

100 Russian Swings (70/53)

Rest 3 min.

100 Toes to Kettlebell (focusing on engagement!!)

https://www.youtube.com/watch?v=IKioRfkBJBY&list=PL7-43wgcC3s3T8gXh7JC71c5TlcmeiPNe&index=1

Knee tuck first, then toes TO KB or you may do toes straight to KB ONLY IF YOUR LOWER BACK DOES NOT LIFT OFF THE FLOOR.

Friday, June 17

PARTNER WOD

PTYPW002 – “2 in 1”

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 Jerks-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.

 

Saturday, June 18

Open Box 9:00AM-12:00PM

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

Monday, June 6

A. Pause Back Squat: 5×3 @ 70% + 5-10lbs, 3s hold at the bottom. Be careful with weight increments! ONLY go up 10 lbs. If last week was easy.

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.

B. Conditioning

45 Wall Balls

21-15-9

Front Squats (125/85)

T2B

45 Wall Balls

Tuesday, June 7

A. Warm-Up:

General: DROMs, 4 x Bear Crawl across box, return in Crab Walk.

3 Sets, Not For Time, alternating 1&2

1)Partner Armadillo Drill! 3 x 1 min. Each, alternating.

https://www.youtube.com/watch?v=qJ_G-z92b00

2) Scap Pull-Ups!! 3 x 10-15 Reps, your partner supervises.

https://www.youtube.com/watch?v=sfTsgt-a63c

B. CrossFit Gymnastics Skills – MODULE 1: The Kipping Pull-Up

Part 2: Reinforcing Lat Activation (Drill 1 & 2) “First drill is lat activation on the bar. Second drill is lat activation with a pause before pulling up.”

https://www.youtube.com/watch?v=I6QWxMc2wxs

Part 3: Beat Swing “The swing is a skill in and of itself. The goal is to find timing, tempo, & rhythm all while maintaining control. A good test is to stop on command before disengaging from the bar.”

https://www.youtube.com/watch?v=x6pey96d3Zw

1. 3 x 1 Lat Activation Drill.

Then…

2. 3 x 1 Lat Activation + Pause + 1 Strict Pull-Up (if you do not have Strict Pull-Ups you will only do Drill 1 x 7 Sets. If you are close to a Strict Pull-Up, you may use a thin band.)

Then…

3. Beat Swing Intervals

2 Sets x 5 Rounds, 1 min. Rest b/w rounds

With the timer: 5s of Beat Swings, 5s Dead Stop (showing control) 5 times, trying your best to not let go for the 5 Rounds. Rest 1 min. and repeat.

C. Conditioning: PTYRW001 – “Air Conditioner”

3 RFT

400m Run

21 Burpee Box Jumps (24”/20”)

Wednesday, June 8

Note: by now most of you should have a pretty accurate Push Press due to the cycle leading up to FOTB. Also, keep in mind for the coming weeks your weight from last week’s heavy single or 1RM in Power Jerk.

A. 3 Push Press + 1 Power Jerk

warm up sets with 3s pause in the dip position up to to 60-70% for 1 Push Press + 1 Power Jerk.  Then 4 sets of the complex: 3 Push Press + 1 Power Jerk @ 65% of your 1RM PUSH PRESS.

B. AMRAP – 8 min. Of the following ladder (this is similar to CFOPEN 15.4 but without the increment in cleans after 3 rounds… and specifically use POWER Cleans, scale accordingly!!! You should be able to rep the weight you choose).

3 HSPUs

3 Power Cleans (185/125)

6 HSPUs

3 Power Cleans

9 HSPUs

3 Power Cleans

12, 3…Etc.

Thursday, June 9

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

10 Romanian Deadlifts (moderate weight) https://www.youtube.com/watch?v=2SHsk9AzdjA

25 Banded Glute Bridges (use shorty bands, slow and controlled, 2s pause on top, do not touch the floor with glutes when lowering)

*keep track of weight you are using in RDL for reference in coming weeks.

B. Conditioning:

For Time:

1000m Row

30 “Baby-Makers” (40/25 – Row, Push-Up, Row, Squat Clean 2 Thruster)

Friday, June 10

PTYCH001 – “PTY’S Dirty Thirty”

30 Box Jump-Overs (24”/20”)

30 C2B Pull-Ups

30 KB Swings (70/53)

30 Front Rack Reverse Lunges (95/65)

30 T2B

30 Push Press (115/75)

30 Deadlifts (135/95)

30 Wall Balls (20/14)

30 Double Jump Burpees

30 Triple Unders (or 90 DUs)

There is always a good old “Filthy Fifty” as a scaling option :)

Saturday, June 11

Open Box 9:00AM-12:00PM

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