September 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, Sept. 26

FRONT SQUAT:

Heavy Single + establish a 10 Rep Max.

For Time:

50 Cal Row

50 Wall Balls

50 Burpees (onto 45 lb. plate)

Tuesday, Sept. 27

Snatch: Heavy Single 

WOD

800m Run

30 Man-Makers (40/25)

Wednesday, Sept. 28

5 Sets, alternating

3-5 Strict Tempo HSPUs https://www.youtube.com/watch?v=MQPVFX3-FAU you may kip back up. Same as last week.  

Progression: Downward Dog HSPU with Tempo https://www.youtube.com/watch?v=IgCKGo3kznE you can elevate knees or feet to make it harder.

3-5 Strict Chin-Ups

Scaling options:

Advanced, go weighted.

Don’t have Chin-Ups yet? 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.

CONDITIONING

100 Double Unders (scale accordingly)

21-15-9

Push Press (115/75 NOT S2OH)

T2B

100 Double Unders (scale accordingly)

Thursday, Sept. 29

3 Sets Alternating (For Quality, Not Time)

 

  • Dumbbell Glute Bridges (click for video) 15-25 reps, squeezing a full second at the top, do not rest/touch glutes to floor between reps.
  • Bent Over Barbell Rows: 8-10 Reps, moderately heavy.
  • Reverse Crunches (click for video) 15-25 UB Reps, slow and controlled, use a heavy KB, someone’s ankles, the racks, etc. to hold on to. Make sure to establish the Hollow Position and maintain it. There is no point in doing this with your back arched off the floor.

 

RESTORATIVE CONDITIONING

E.M.O.M. – 18 min.

Min. 1: 45s Plank Hold

Min. 2: 40s Russian Swings (PLEASE click to watch video! Important review, work on keeping your breathing in a relaxed rhythm through these).

Min. 3: 30s KB Russian Twists (do not let the KB touch to the ground)

Friday, Sept. 30

DEADLIFT “Cutsie 5s and Deadly Triples”

Establish the heaviest postural set possible for 5 reps, then 3 reps, then a single.

21-15-9 FOR TIME:

Deadlifts (185/125, choose weight you can move fast & correctly with)

Chest 2 Bar Pull-Ups

Goal is Sub-10!!!

Saturday, Oct. 1

Open Box 9:00AM-12:00PM

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

Monday, Sept. 19

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 @ +/- 85%) THIS SHOULD BE CHALLENGING BY NOW.

B. For Time:

50 Burpee Box Jumps (30”/24”)

Rest 5 min. Then…

Complete 3 Sets of 20 Reverse Lunges (10 E/L Farmer’s Carry Grip with DBs or KBs @ give or take 12-15% of 1RM-FS), resting 1:30 between sets.

Tuesday, Sept. 20

A. 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

B. SNATCH COMPLEX: 2 Snatch First Pulls (pause 2s at the knees), 1 Hang Power Snatch, 1 Full Snatch. 5 Sets, building up but careful not lose mechanics.

C. WOD

3 Sets:

400m Run

21 Shoulder 2 Overhead (115/75)

Rest 1:1

Wednesday, Sept. 21

A. 5 Sets, alternating stations of:

3-5 Strict Tempo HSPUs https://www.youtube.com/watch?v=MQPVFX3-FAU you may kip back up.

Progression: Downward Dog HSPU with Tempo https://www.youtube.com/watch?v=IgCKGo3kznE you can elevate knees or feet to make it harder.

3-5 Chin-up Negatives

https://www.youtube.com/watch?v=SO2wpyh6S3c you may kip or jump to chin-over-bar position if you do not have strict Chin-ups. Keep your chest out & Scaps engaged!

B. AMRAP-10 min.

5 Strict HSPUs

10 T2B

30 DUs

Thursday, Sept. 22

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

  • Work on these two Overhead Mobility Drills:

Shoulder Rotations + BTN Press & Stretch narrowing grip: https://www.youtube.com/watch?v=vwi4N6TJ5Z4

Undergrip PVC Stretch with elbows on box https://www.youtube.com/watch?v=RIP4SgtN25Y

  • Front Rack Reverse Lunges:  3-5 reps each side (heavy!)

B. RESTORATIVE CONDITIONING

20 Minutes “Flow”

Friday, Sept. 23

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy Postural Single then 5 x 3 @ 85-90% of that heavy single.

B. FOR TIME (GOAL IS SUB-10min., you may scale rep scheme/meters but Thrusters should stay heavy)

1000m Row

30 Chest to Bar Pull-Ups

15 Thrusters (155/105 or heavy for you!!)

Saturday, Sept. 24

Open Box 9:00AM-12:00PM

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

Monday, Sept. 12

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 @ +/- 85%) THIS SHOULD BE CHALLENGING BY NOW.

5 Rounds For Time:

10 DB or KB Reverse Lunges (5 E/S, Farmer Carry Hold)

10 DB or KB Front Squats

10 Renegade Rows (5 E/S)

10 Box Jump Overs (24/20)

Weight for DBs or KBs: give or take 10-12% of Max Front Squat (Example: 300lb Front Squat, 30 or 35 lb. DBs)

Tuesday, Sept. 13

A. SNATCH BALANCE

5×3, practice technique. You may build up a bit, but stick to practice weight to establish mechanics.

http://www.catalystathletics.com/exercise/80/Snatch-Balance/

The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.”

B. WOD

600m Run (2ndo Policía Muerto)

21 S2OH (115/75)

400m Run

15 S2OH (135/95)

200m Run

9 S20H (155/115)

Wednesday, Sept. 14

5 Sets, alternating stations of:

Tuck to One Leg Extensions: 3-5 Reps Each side

https://www.youtube.com/watch?v=7xdAUzTKE7w

Handstand Shrugs (Back to Wall): 10-15 slow and controlled

https://www.youtube.com/watch?v=GjfLiMz00do

5 Strict Dips (Matador/Ring)

Advanced athletes go weighted… Scaling: you may use a band for assistance or a partner holding your ankles. You may also continue working on

AMRAP – 12 min.

30 DUs

15 Burpees (onto 45 lb plate)

10 T2B

Thursday, Sept. 15

3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  5-8 reps each side (as heavy as you can handle without toppling over).
  • Prone Leg Lift with Extensions: 10-15 slow and controlled

https://www.youtube.com/watch?v=vlPBtku8Sm8 focus on glute squeeze and lifting thighs off the floor!!  Progression and details: https://www.youtube.com/watch?v=vzcISermEm8

  • 20 Reverse Crunches + 10 Straddle Ups (with plate, as heavy as you can handle with proper form)

https://www.youtube.com/watch?v=ccyBYAg9JNE

https://www.youtube.com/watch?v=zMFu_Qodz7A

RESTORATIVE CONDITIONING

E.M.O.M. – 18 min.

Min. 1: 100m Sprint

Min. 2: 10 Ring or Body Rows

Min. 3: 10-15 Empty Barbell Jumping Squats (back rack, please don’t drop BB!)

Friday, Sept. 16

DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy  Postural Single then 3 x 5 @ 75-80% of that heavy single.

PARTNER WOD “Not a Chipper” FOR TIME:

300/240 Cal Row

200 Thrusters (45/35) please don’t drop the Barbell *20 Burpee Penalty

100 Chest 2 Bar Pull-Ups (scale down to Pull-Ups or Body/Ring Rows)

This partner is not a Chipper, meaning you do not have to get the work done in this particular order. You and your partner may develop your own strategy for attacking it (like “Murph”). Or you may do it Chipper style if you want. The only rule is you may NOT work at the same time at any point. Example Strategies: partners alternate full rounds each of 15/12 Cal Row, 10 Thrusters, 5 C2B Pull-Ups for a total of 20 rounds. OR alternate the Row part until fully done then 20 Rounds of Thrusters/C2Bs. As you want!!

Minimum Work Requirements:

Row – each man at least 100 Cal, each woman 70 Cal.

Thrusters – 75 reps

Pull-Ups – 35 reps

Saturday, Sept. 17

OPEN BOX 9:00AM-12:00PM

PTY LIFESTYLE CHALLENGE PRE-BBQ SMACKDOWN

“The Final Countdown” Repeat WOD from Dec. 31, 2015

1-2-3-4-5-6-7-8-9-10 Heavy Power Cleans (185/125)

20-18-16-14-12-10-8-6-4-2 Over the Barbell Burpees

*if you choose not to go heavy on the Power Cleans, then double the rep scheme on them (2-4-6-8…)

This should go like this: 1 Power Clean, 20 OTB Burpees, 2 PCs then 18 OTBBs, 3 PCs then 16 OTBBs… and so on.

“PTY LIFESTYLE CHALLENGE” CLOSING CEREMONY/POT LUCK BBQ & HAPPY HOUR 12:00PM

“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

Monday, Sept. 5

FRONT SQUAT:

Look for a heavy single for the day then a Drop Set: 1×10 reps at 5 (women) -10  (men) more pounds than last week  (you MUST make an increase to the weight you used last week independent of what your heavy single for the day was… as a reference you should be at around +/- 80% of your 1RM).

For Time:

50 KB Swings (53/35)

40 Wall Balls (20/14)

30 Box Jumps (24”/20”)

40 Wall Balls (20/14)

50 KB Swings (53/35)

Tuesday, Sept. 6

A. HEAVING SNATCH BALANCE

5×3, practice technique. You may build up a bit, but stick to practice weight to establish mechanics.

http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.”

B. WOD – AMRAP 7 min.

5 Power Cleans (185/135, heavy-ish for you)

10 Burpees OTB

Wednesday, Sept. 7

A. 5 Sets, alternating stations of:

5 Strict Pull-Ups

5 Strict Dips (Matador/Ring)

Advanced athletes go weighted.

Scaling Options: you may use a band for assistance or a partner holding your ankles. You may also continue working on Ring Support Holds from last week.

B. Conditioning

AFAP:

800m Run

50 T2B

$-OUT

3 x 10 DB Rows E/A (moderate)

Thursday, Sept. 8

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

  • Front Rack Reverse Lunges:  5 reps each side (heavy).
  • Face-UP Chinese Planks: 45s-1min (supervise each other for posture and moral support, squeeze your glutes!!)
  • Around the World: 3 reps each side

B. RESTORATIVE CONDITIONING

70/50 Cal Row

Then 3-5 Rounds of:

5 Body Rows (you may prop your feet up on a box to make them a bit more challenging)

10 Push-Ups

20 Jumping Lunges (10 E/S)

30 Russian Twists (15 E/S)

Friday, Sept. 9

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy Postural Single then 5 x 3 @ 80-85% of that heavy single.

B. FOR TIME:

50*-40*-30*-20*-10* UB Double-Unders

*3-10 Strict UB HSPUs

10 Burpee Penalty on the spot if you  break any of the DU/HSPU sets.

Scale rep scheme accordingly.

Saturday, Sept. 10

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

Bench Press: Heavy Single then 5×5* @ 75-80%

*Row 500m with perfect technique at a moderate pace (focus on retracting your shoulder blades, keeping back straight, elbows down and back) between each Bench Press set, for a total of 4 sets.