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

FELICES FIESTAS PATRIAS!!!

Monday, Oct. 31

HAPPY HALLOWEEN!! DON’T GIVE UP

“ZOMBIE VS. SURVIVOR” THE ANTI PARTNER  WOD

Fight for survival…

2 Adversaries flip a coin for: Zombie or Survivor

One player will start as the Zombie and one player will start as the Survivor. The goal of this WOD is to survive by ending the workout as the Survivor. The WOD is divided up into stages, with separate work requirements for Zombie and Survivor. Whenever the Zombie wins a stage (and eats the Survivor), the Survivor reanimates and becomes the Zombie and the Zombie becomes the Survivor for the following stage. Whenever the Survivor wins a stage, he/she continues as the Survivor and the Zombie continues as the Zombie for the following stage. If a player finishes a given stage first, she should wait for the opposing player to finish that stage before moving on to the next stage. The only exception to this rule is after the first stage: if the Survivor finishes the run first, she may start on the row right away.

At 3, 2, 1 go…

Stage 1: The Chase

Survivor: 600 m Run like Hell*

Zombie: 600 m Run (start 10 second after Survivor)

The Zombie starts 10 seconds after the Survivor – the Survivor must try and escape. If the Zombie catches the Survivor, the Survivor must finish the run carrying the Zombie back to the box and they switch roles for the next section. If the Survivor arrives at the rig first, he/she is safe and starts the row right away.

*Route: pass the first speed bump then turn right at the next street. Take the first right up the hill, take the first right again, then take the first left to return to the box.

Stage 2: The Boat Escape

Survivor: 1000/800 m Row

Zombie: 75/50 Burpees

The Survivor must row 1000 m (800 m women). The Zombie must give chase via zombie doggie paddle, i.e., Burpees, 75 for men, 50 for women. Whoever finishes first goes to Stage 3 as the Survivor, but not until both players are done, at which point they should start the next stage immediately.

Stage 3: The Shootout

Survivor: 66 Wall Balls

Zombie: 30 Hang Squat Clean Thrusters, 115/75#

The Survivor must complete 66 Wall Balls and the Zombie must complete 30 HSCT. Whoever finishes first goes to Stage 4 as the Survivor, but not until both players are done, at which point they should start the next stage immediately.

Stage 4: Jump Me If You Can

Survivor: 150 Double Unders

Zombie: 150 Double Unders

This stage is a straight up race to finish the DUs first. Whoever finishes first goes to Stage 5 as the Survivor, but not until both players are done, at which point they should start the next stage immediately. Teams whose members are less comfortable with Double Unders should scale them to 100, 50, or to 400 Single Unders (at any rate, they should scale the SAME way).

Stage 5: The Final Chase

Survivor: 600 m Run For Your Life

Zombie: 600 m Run (start 10 second after Survivor)

The Zombie starts 10 seconds after the Survivor – the Survivor must try and escape. If the Zombie catches the Survivor, the Survivor must finish the run carrying the Zombie back to the box and the Zombie becomes the Survivor and is declared the winner. If the Survivor arrives at the rig first, he/she is safe and is declared the winner. NOTE FINAL TIME for both players.

Tuesday, Nov. 1

Strength Wave Cycle: Strict Press

WEEK 3

Wave 1

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

Wave 2

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

AMRAP-7 min.

S20H (135/95)

T2B

OPTIONAL $-OUT: Dumbbell Rows, 3×10 E/A (moderate-heavy weight)

Wednesday, Nov. 2

Strength Wave Cycle: Back Squat

WEEK 3

Wave 1

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

Wave 2

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

For Time:

21-15-9

Front Squats (115/75)

Box Jumps (24”/20”)

BOX CLOSED NOVEMBER 3, 4, 5.

“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, Oct. 24

Strength Wave Cycle: Back Squat

WEEK 2

Wave 1

2 Reps @ 70%

4 Reps @ 70%

6 Reps @ 70%

Wave 2

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

FOR TIME:

15*-10*-5*

Front Squats (185/135, heavy but scale accordingly for max 3 sets on 15, 2 on 10 and UB for 5 reps)

T2B

*50 DUs (scale these according to your skill level)

Tuesday, Oct. 25

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

X3 Sets:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Hang Squat Cleans

You may build up lightly as you warm up.

5×3 Hang Squat Cleans, with a 3s pause at the kneecap. Building up if your technique feels solid.

CONDITIONING

5 Sets, resting 1:1

100m Farmer’s Carry (hasta la tolda and back, heavy)

20 Russian Swings (use one of the KBs used for Farmer’s Carry)

Wednesday, Oct. 26

Strength Wave Cycle: Strict Press

WEEK 2

Wave 1

2 Reps @ 70%

4 Reps @ 70%

6 Reps @ 70%

Wave 2

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

CONDITIONING

E.M.O.M. – 12 min.

Min. 1: 10 Box Jumps (30/24 or taller than you are used to)

Min. 2: 10 S2OH (at 70% of 1RM Push Press)

Thursday, Oct. 27

5 Sets, For Quality, alternating:

1 Good Mornings (from the rack): 12-15 reps (moderate weight)

2 Bent Over Barbell Rows: 8-10 reps (moderate weight, slow and controlled)

3 Barbell Overhead Sit-Ups: 10-15 reps (click for video)

4 Weighted Strict Chin-Ups: 5 reps (in hollow position, with medball between ankles/calves)

5 Strict Toes 2 Bar: 5 reps, slow and controlled

Progression/Scaling Exercises 4-5: 5 Hanging L-raises to parallel, parting from the hollow position, slow and controlled + 10 supine grip body rows

Optional Cash-Out

For 10 min. ROW, alternating pace

30s hard (you can’t talk and might yell if someone tries to chat with you >:)

30s easy (you can have a brief and polite conversation :)

Friday, Oct. 28

“Saludos te Dejé” (belated Birthday WOD for Adri Herrera)

With a continuously running clock…

Min: 0:00-5:00

800m Run For Time (rest remaining time)

Min: 5:00-10:00

1RM Thruster (from the floor, Squat Clean to Thruster or Power Clean to Thruster)

Min: 10:00-13:00

Rest & calculate 65% of 1RM Thruster

Min: 13:00-20:00 AMRAP 7 min. ALL OUT!!! Of:

10 Thrusters (@65%)

12 OTB Burpees

Min. 20:00-25:00

Rest & Recover (but don’t throw yourself on the floor, keep walking around) to go all out in the following run, try your best to match your first time.

Min. 25:00-30:00

800m Run For Time

*write down all data

Saturday, Oct. 29

Open Box 9:00AM-12:00PM

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

IMPORTANT PROGRAMMING NOTE FOR YOUR NEW STRENGTH WAVE CYCLE (BACK SQUAT AND STRICT PRESS): Have both sets of percentages ready and adjust how you round up or down accordingly (depending on feel and a logical weight sequence for your waves).

Example: Back Squat 1RM 275lbs.

70% 192.5 you may go either 190 or 195

75% 206.2 you may go either 200 or 205

(Feeling “cautious:” Wave 1: 5,3,1 @ 190, Wave 2: 5,3,1 @ 195)

(Feeling awesome: Wave 1: 5,3,1 @ 195, Wave 2: 5,3,1 @ 200)

Having given this example, take a moment to think about what the coming weeks may look like in terms of percentages so perhaps err on the side of caution :).

Monday, Oct. 17

BOX CLOSED AM, MD, TEENS… OPEN AT 5:30 P.M. APOLOGIES!! If you cannot come in the afternoon, find a moment during the week to do your squats.

Strength Wave Cycle: Back Squat

WEEK 1

Wave 1

1 Reps @ 70%

3 Reps @ 70%

5 Reps @ 70%

Wave 2

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

CONDITIONING

7 minutes to complete:

1,000/800m row

Max Reps Wall Balls (20/14, write down reps)

Tuesday, Oct. 18

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

X3 Sets:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Hang Power Cleans

You may build up lightly as you warm up.

5×3 Hang Power Cleans, with a 3s pause at the kneecap. Building up if your technique feels solid.

AMRAP – 5 min.

12 Box Jumps (30”/24”)

10 T2B

Wednesday, Oct. 19

Strength Wave Cycle: Strict Press

WEEK 1

Wave 1

1 Reps @ 70%

3 Reps @ 70%

5 Reps @ 70%

Wave 2

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

CONDITIONING

3RFT AFAP:

200m Run

50 DUs

20 DB Snatches (10 E/A moderately heavy)

Rest 1:1

Thursday, Oct. 20

E.M.O.M. – 30 minutes

Min. 1: 30s Nose & Toes to Wall Handstand Hold (sub with Plank Hold)

Min. 2: 20 Reverse Lunges with KB (Farmer’s Hold, shoulders back! Moderate weight)

MIn. 3: 20s Hollow Hold + 10 Tuck Crunches with Alternating Leg Extensions (5 E/S)*

MIn. 4: 10 Ring or Body Rows

Min. 5: 30-45s Air Squat Hold (walk to wall immediately after)*

*Controlled and maintaining Hollow Position.

**You may hold a KB in Goblet position if you choose.

Friday, Oct. 21

In Teams of 3, AMRAP 5 minutes of:

Deadlifts for Max Reps (choose* 275/185, 225/155, 185/125, 135/95, etc.)

Co-Ed teams may use two barbells. Scale weight accordingly.

*The weight used could be up to a maximum of 75% of your 1RM.

Rest 3 minutes then…

This is a MAX EFFORT WOD courtesy of CrossFit Linchpin.

In Teams of three, complete AFAP!

10 Rounds each For Total Time of:

250m Row

10 Burpees

Each member must complete both exercises before the next one can hop on the rower.

Individual version:

With a continuously running clock, begin a new round every 3 minutes until you complete 10.

Saturday, Oct. 22

Open Box 9:00AM-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

“FUN” TRANSITION WEEK!! We are taking a break from strength/skill work to relax & reload for the new cycle coming next week.

MONDAY, OCTOBER 17th BOX IS CLOSED FOR MORNING/MIDDAY CLASSES (EVENTO PRIVADO DE REEBOK) OPEN FOR 5:30-:830PM CLASSES. IF YOU ARE A.M. AND CANNOT COME IN THE AFTERNOON PLEASE TALK TO A COACH DURING THE WEEK TO GET YOUR SQUATS DONE AT SOME POINT. APOLOGIES!!

Monday, Oct. 10

For Time:

800m Run

50 Back Squats (95/65)

600m Run

50 Box Jumps

400m Run

50 KB Swings

200m Run

You may substitute the run for a row and go (but remember you are doing Fat Fran tomorrow and will need your grip): 1,000m/800m/500m/250m.

Tuesday, Oct. 11

“Fat Fran”

For Time: 21-15-9

Thrusters (135/95)

C2B Pull-Ups

Wednesday, Oct. 12

All Out:

1 mile Run For Time

Upon entering, you have exactly 6 minutes to:

Look for a 1RM Clean and Jerk

Thursday, Oct. 13

1RM Strict Press

5 Sets, Not For Time:

5 (each side) Turkish Get-Ups

500/400m Row

Friday, Oct. 14

“The Final Countdown” V.2

1-2-3-4-5-6-7-8-9-10 Heavy Deadlifts*

20-18-16-14-12-10-8-6-4-2 Bar Facing Burpees

*Choose

Rx++ 315/205

Rx+ 275/185

Rx 225/155

Sc 185/125

Sc 135/95, 115/75, etc.

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

This should go like this: 1 Deadlift, 20 BF Burpees, 2 DLss then 18 BFBs, 3 DLs then 16 BFBs… and so on.

Saturday, Oct. 15

Open Box 9:00AM-12:00PM

MONDAY, OCTOBER 17th BOX IS CLOSED FOR MORNING/MIDDAY CLASSES (EVENTO PRIVADO DE REEBOK) OPEN FOR 5:30-:830PM CLASSES. IF YOU ARE A.M. AND CANNOT COME IN THE AFTERNOON PLEASE TALK TO A COACH DURING THE WEEK TO GET YOUR SQUATS DONE AT SOME POINT. APOLOGIES!!

 

01 Oct 2016

BOX PROGRAMMING FOR OCT. 3-8, 2016

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

RETEST/TEST WEEK!! PLEASE RECORD ALL DATA THIS WEEK.
SEMANA DE PRUEBAS – POR FAVOR ANOTAR SUS RESULTADOS CADA DIA.

Monday, Oct. 3

FRONT SQUAT 1RM

For Time: 21-15-9 RETEST WOD
DB/KB Thrusters (use the same weight as last time)
Box Jumps (30/24)

Tuesday, Oct. 4
CAPACITY TEST (log your results for both part A&B)
A. MAX EFFORT – ALL OUT!!, for Max Reps/Cals:
1:00min. Wall Balls
Rest 3:00min.
1:00min. Row
Rest 5:00min. Then…
B. WOD T.B.A. morning classes: please do not disclose the WOD to the Community.

Wednesday, Oct. 5
A. 2 ATTEMPTS TO ESTABLISH
MAX UB STRICT PULL-UPS
Rest as needed.
MAX UB T2B
B. FOR TIMES, ALL OUT (REST AS NEEDED BETWEEN)
800m Run (after thirs speed bump, first set of stairs on the right, edificio de circulitos)
600m Run (second speed bump)
400m Run (yellow sidewalk after first speed bump)
200m Run (Door sign on black gate de La Posada Inn

Thursday, Oct. 6
3 Sets Alternating (For Quality, Not Time)
One-legged Romanian Deadlifts (Dumbbells): 5-8 reps each side (heavy but with great mechanics).
Face-DOWN Chinese Planks: 45s-1min
MAX EFFORT L-SIT (OR TUCK)
RESTORATIVE CONDITIONING
“Flow” 20 min.
8-10 Ring or Body Rows
10 Empty Barbell OHS
15 Russian Swings
20 Hollow Rocks

Friday, Oct. 7
DEADLIFT 1RM
FOR TIME: RETEST WOD
100/70 Cal Row
50 Wall Balls
30 Chest 2 Bar Pull-Ups

Saturday, Oct. 8
Open Box 9:00AM-12:00PM