August 2016 - Reebok CrossFit PTY
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“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Monday, Aug. 29

A. FRONT SQUAT:

Look for a heavy single for the day then a Drop Set of 10 reps at 5 (women) 10 (men) more pounds than last week  (1×10 @ +/- 75%).

B. WOD For Time: 21-15-9

Wall Balls (20/14)

Burpee Box Jumps (20”/24”)

Tuesday, Aug. 30

A. POWER SNATCH + OHS

5 x 1, building up but sticking to decent mechanics!!

B.BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5, 5-10 more pounds than last week.

Tread lightly, as it will get hard fast with little weight. Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).

C. WOD

5-7 Sets Run:

200m SPRINT

200m at a relaxed pace

You must aim not to come to a full stop at any point.

Wednesday, Aug. 31

A. 5 Sets, alternating stations of:

Ring Support Holds: 10-30s, depending on skill level. Focus on rotating thumbs out. Work with a partner behind you & supporting rings at your sides if you cannot do this on your own, hold for 10s.

https://www.youtube.com/watch?v=-4IF7z6A71s

Matador Strict Dips: 5 Strict Dips (advanced, weighted… you may use a band for assistance or a partner holding your ankles).

B. WOD

5 RFT:

10 Power Cleans (135/95)

30 Double Unders

Thursday, Sept. 1

A. 3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  8-10 reps each side (heavier than last time. The dumbbell is held on the contrary hand of the working leg).
  • Face-DOWN Chinese Planks: 45s-1min (supervise each other for posture and moral support, squeeze your glutes!!)
  • Strict Toes 2 Bar or Strict L-Raises to Parallel (slow&controlled): 5-8 reps

B. RESTORATIVE CONDITIONING

7-10 Rounds of:

200/300m Row

10 Dumbbell Rows 5 E/A (light to moderate weight)

20 Russian KB Twists 10 E/S

Friday, Sept 2

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a Heavy Postural Single then 3 x 5 @ 70-75% of that heavy single. Note: 3 sets of 5 reps. Last week was 5 sets of 3 reps.

B. PARTNER WOD:

50 Heavy Thrusters For Time (155/105)

*Every minute on the minute you must stop and one of you will perform 5/7 UB C2B Pull-Ups. You will alternate the partner performing the C2Bs every minute. This WOD begins with the C2B Pull-Ups.

**You may not start Thrusters until your partner has finished the set of UB C2B Pull-Ups.

***Scale accordingly: vary C2B reps to a set you can handle UB. If this is less than 3, then scale down to normal Pull-Ups 5/7.

Saturday, Sept. 3

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

Spend some time working on Thoracic Spine Mobility on roller…

https://www.youtube.com/watch?v=kaQt3GPTPmg

5 Sets of:

-Overhead Kettlebell Carry (back and forth inside box, from monkey bars to logo wall & back)

https://www.youtube.com/watch?v=NkB36lrAlb

If you feel too unstable with both arms OH, lower the weight or do one arm in one direction and switch the arm when you walk back.

400m jog between each set of OH KB Carry for a total of 4 sets (1 mile total).

“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Para los integrantes del PTY Lifestyle Challenge: el “Extra Work” que será programado semanalmente lo pueden hacer el día de su preferencia. Recomendamos hacerlo los sábados pero esto no es obligación. Pueden utilizarlo como un “active recovery” en uno de sus dos Rest Days obligatorios también. Ver abajo, al final del post.

Monday, Aug. 22

A. FRONT SQUAT:

Look for a heavy single for the day then a Drop Set of 10 reps at 5-10 (women) /10-15 (men) more pounds than last week  (1×10 @ +/- 70%).

B. WOD:

3 Sets For Times, resting 2:1

20 Box Jumps (24”/20”)

5 Back Squats @ 75-80% of 1RM Back Squat, from the rack.

*full class: stagger group, have plate changes ready & be ready to help your “rackmates” even if you want to momentarily pass out. Rest approximately twice as long as it took you to complete the set. 

Tuesday, Aug. 23

A. Barbell Warm-Up: SNATCH FIRST PULL REVIEW!! Light Barbell with plates so you can set up adequately!! You may use technique bars.

5×3 Snatch First Pulls (stop right at the kneecap) + 1 Power Snatch. You will perform 3 Snatch first pulls with a 2second pause on each one at the knee; on the third rep you will perform a Power Snatch from the knee.  

B. BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5, 5-10 more pounds than last week.

Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).

C. WOD

For Total Time:

800m Run (after thirs speed bump, first set of stairs on the right, edificio de circulitos)

Rest 3 min.

600m Run. (second speed bump)

Rest 2 min.

400m Run (yellow sidewalk after first speed bump)

Rest 1 min.

200m Run (Door sign on black gate de La Posada Inn)

Keep track of your splits/Bring a watch.

Wednesday, Aug. 24

A. STRICT CHIN-UPS (WEIGHTED FOR UB SET OF 5): 5X5

Scaling options:

Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.

B. AMRAP-18min.

Min. 1: 8-12 Burpees to a 45 lb plate

Min. 2: 20-50 UB DUs

Min. 3: 30s V-Hold

Thursday, Aug. 25

A. 3 Sets Alternating (For Quality, Not Time)

  • Front Rack Reverse Lunges:  5 reps each side (heavy).
  • L-Sits: accumulate 45s or go UB immediately followed by 15-25 Tuck Crunches
  • 10 Standing Half-Moons Each Side (with plate, as heavy as you can handle with proper form, should be around 20% body weight)

B. RESTORATIVE CONDITIONING

“Flow” for 20 min.

200/300m Row

5 Light Muscle Cleans

10 Body or Ring Rows

15 Air Squats

30 Mt Climbers (15 each side)

Friday, Aug. 26

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a Heavy Postural Single then 5 x 3 @ 70-75% of that heavy single.

Deadlift Guidelines for the coming weeks:

  1. YOU DO NOT HAVE to attempt to max out every Friday. This is a postural heavy single for the day. Very heavy but staying tight and safe. It should not take a long time to reach this weight.
  2. Remember: 3 x 5 means 3 Sets of 5 consecutive reps. Rest as needed between sets.
  3. Respect how your body feels that day. Base percentages not off your lifetime PR, but off the heaviest postural single you reached.
  4. If you feel great and your deadlifts look good, go ahead and try to hit a new max, repeat your PR or come close.
  5. Spend time stretching your hamstrings, glutes, lower back. After class lie down with legs propped up straight against wall (Corpse Pose style) to relax your back.
  6. KEEP TRACK OF YOUR NUMBERS ON A WEEKLY BASIS.

B. Partner WOD

Complete the following Chipper, partition reps as wanted (but complete Minimum Work Requirement Per Person)

200 KB Swings (53/35 – MWRPP: 90 reps)

150 Wall Balls (20/14 – MWRPP: 60 reps)

100 T2B (MWRPP: 30 reps)

Saturday, Aug. 27

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

Row 1km at a relaxed pace then…

Complete 15 Turkish Get-Ups each side, with moderate weight. No rush here, practice technique first (before the row) then focus on core engagement and proper shoulder stabilization/external rotation (thumbs pointed back!). Please watch full video:

https://www.youtube.com/watch?v=VQq8I_n_hRE

“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

Para los integrantes del PTY Lifestyle Challenge: el “Extra Work” que será programado semanalmente lo pueden hacer el día de su preferencia. Recomendamos hacerlo los sábados pero esto no es obligación. Pueden utilizarlo como un “active recovery” en uno de sus dos Rest Days obligatorios también. Ver abajo, Saturday.

Monday, Aug. 15

FRONT SQUAT:

Look for a heavy single for the day (please read Deadlift Guidelines on Friday, see below) then a Drop Set of 10 reps at 65% (1×10 @ 65%).

For Time: 21-15-9

DB/KB Thrusters (moderate weight for you)

Box Jumps (30/24)

Tuesday, Aug. 16

Barbell or PVC Warm-Up (you can use lighters barbells or technique bars)

X3 Sets:

3 Behind the Neck Snatch Grip Strict Press

2 Hang Muscle Snatches

2 Hang Power Snatches

2 Snatch Balances

2 Overhead Squats

2 Hang Squat Snatches

BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5, 5-10 more pounds than last week.

Tread lightly, as it will get hard fast with little weight. Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).

WOD

5 Rounds For Time

12 Burpees Over The Barbell

UB Complex: 3 Hang Power Snatch + 2 OHS + 1 Hang Squat Snatch (choose: 135/95, 95/65, 75/55, 55/35)

*If you miss, fall, or break you must go out to run 100m on the spot and restart the complex on your return.   

Wednesday, Aug. 17

STRICT PULL-UPS:

Alternating, complete 2×5 Sets of Standard Grip and 2 x 5 Sets of Wide Grip

Grip width must be hands outside shoulders for wide and hands over shoulders for standard.. Focus on activating your Lats before pulling! If last week you could perform 5 with excellent form then add weight this week.  

Scaling options:

Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.

AMRAP-12min.

200m Run

10 Perfect Form Push-Ups

15 Tuck Crunches

$-OUT

3 Sets, alternating, of:

10 Ring Rows E/A

8 Diagonal Band Pull-Aparts

Thursday, Aug. 18

Happy Birthday, Coach Alvaro!!

3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  8-10 reps each side (heavier than last week. The dumbbell is held on the contrary hand of the working leg).
  • Face-UP Chinese Planks: 45s-1min (supervise each other for posture and moral support, squeeze your glutes!!)
  • 10 Kneeling Half-Moons Each Side (with plate, as heavy as you can handle with proper form)

https://www.youtube.com/watch?v=f3SltCdzFs4

RESTORATIVE CONDITIONING

“L-SIT ANNIE”

50-40-30-20-10

Double-Unders

L-Sit Hold (UB if you can or accumulate the seconds 0:50, 0:40, etc.)

Friday, Aug. 19

DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy Postural Single then 3 x 5 @ 65-70% of that heavy single.

Deadlift Guidelines for the coming weeks:

  1. YOU DO NOT HAVE to attempt to max out every Friday. This is a postural heavy single for the day. Very heavy but staying tight and safe. It should not take a long time to reach this weight.
  2. Remember: 3 x 5 means 3 Sets of 5 consecutive reps. Rest as needed between sets.
  3. Respect how your body feels that day. Base percentages not off your lifetime PR, but off the heaviest postural single you reached.
  4. If you feel great and your deadlifts look good, go ahead and try to hit a new max, repeat your PR or come close.
  5. Spend time stretching your hamstrings, glutes, lower back. After class lie down with legs propped up straight against wall (Corpse Pose style) to relax your back.
  6. KEEP TRACK OF YOUR NUMBERS ON A WEEKLY BASIS.

FOR TIME:

100/70 Cal Row

50 Wall Balls

30 Chest 2 Bar Pull-Ups

Saturday, Aug. 20

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

5 Sets:

50m Pinch-Grip Farmer’s Carry https://www.youtube.com/watch?v=ECtoFCs8kY4

200m MedBall Run

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

 

Para los integrantes del PTY Lifestyle Challenge: el “Extra Work” que será programado semanalmente lo pueden hacer el día de su preferencia. Recomendamos hacerlo los sábados pero esto no es obligación. Pueden utilizarlo como un “active recovery” en uno de sus dos Rest Days obligatorios también. Ver abajo, al final del post.

Para los interesados en entender nuestra programación (muy importante en cuanto al enfoque de un atleta) les compartimos el cuadro descriptivo del siguiente ciclo (hagan click sobre la imagen para abrirla). Para preguntas específicas sobre esta programación escribir a ani@crossfitpty.com o evan@crossfitpty.com

Screen shot 2016-08-06 at 10.39.37 PM

Monday, Aug. 8

FRONT SQUAT: look for a new postural 1RM. Don’t stress if you don’t max out… leave it a decent looking heavy single.

3 Rounds For Time:

400m Run

21 Back Squats (135/95, from the floor)

Tuesday, Aug. 9

Barbell or PVC Warm-Up (you can use lighters barbells or technique bars)

X3 Sets:

3 High Hang Muscle Snatches

3 Mid Hang Muscle Snatches

3 Hang Power Snatches

3 Behind the Neck Snatch Grip Strict Press

3 Overhead Squats

BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5

Start this light and easy, as it will get hard fast with little weight. Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).

WOD

For Time:

1000m Row

30 Hang Power Snatches (75/55)

Wednesday, Aug. 10

WIDE GRIP STRICT PULL-UPS: 5×5

Grip width must be hands outside shoulders. Focus on activating your Lats before pulling! If you can perform 5 with excellent form then you may add weight.

Scaling options:

Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.

E.M.O.M. 16 min.

Min. 1: 30s V-Hold or Tuck Hold

Min. 2: 7-10 Burpee Box Jumps (24”/20”)

$-OUT

3 Sets, alternating, of:

10 Dumbbell Rows E/A (moderate weight)

8 Horizontal Band Pull-Aparts

Thursday, Aug. 11

3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  10 reps each side (start light or even without weight if you can’t balance. The dumbbell is held on the contrary hand of the working leg).
  • Face-Down Chinese Planks: 45s-1min (supervise each other for posture and moral support)
  • Superman Hold (Arch Hold): 30s

RESTORATIVE CONDITIONING

Flow for 15 min.

100m Run

10 Push-Ups

20 Hollow Rocks

30 Steps Walking Lunges (no weight)

Friday, Aug. 12

DEADLIFT: look for a new postural 1RM. Don’t stress if you don’t max out… leave it at a decent looking heavy single.

FOR TIME:

100-80-60-40-20 Double-Unders*

50-40-30-20-10 Wall Balls (20/14)

*Scale accordingly

Saturday, Aug. 13

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

5x500m Row/Rest 1:1

Keep track of your splits.