January 2017 - Reebok CrossFit PTY
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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Jan. 30

A. Every 2 min. For 12 min. (6 sets)

X2

3 Front Squats @ 80-85%

2 Front Squats @ 85-90%

1 Front Squats @ 90-95%  

Repeat

B. 3 MAX EFFORT Sets (NO HOLDING BACK OR PACING)

0:50s min. Max Cal Row* (clock set to beep at 1 min. but stop rowing at 0:50 & get off)

1 min. REST

1 min. Max Reps Wall Balls (20to10”/14to9”)

1 min. REST

*You may start in any order. Full class, divide group and/or have a group work during the rest interval of first two groups. You must be ready during your rest interval to jump on the the rower as soon as the person stops at the 0:50s mark.

Tuesday, Jan. 31

CLASES DEL MEDIODÍA CERRADAS PARA CONFERENCIA DE PRENSA DE WODWARS… PUEDEN VENIR A ENTRENAR EN ESPACIOS NO UTILIZADOS O AFUERA. EL COMMUNITY ES BIENVENIDO A LA CONFERENCIA!! MIL DISCULPAS!!

A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 0:30s. between each set.  Use weight from last week.

B. AFAP X 3 ROUNDS (rest 2 min. between rounds)

200m Run

15* C2B Pull-Ups (Scale with 5-15 standard Pull-ups, depending on skill level)

10* HSPUs (Scale with standard Hand Release Push-Ups, feet must always be in contact with the floor… meaning don’t try to kip a push-up, that’s not cool).

*TIME CAP FOR EACH ROUND: 4 min. Scale reps accordingly.*

Wednesday, Feb. 1

A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 0:30s between each set. WARNING: this interval will be very challenging to hold up – use weight from last week or reduce load if you were not able to complete last week. Stay safe and bring weight down if you have any back issues. You will not be able to share a barbell.

B. AMRAP 7 min. Follow the ladder…

6 Bar-Facing Burpees

6 OHS (135/95*)

9 Bar-Facing Burpees

9 OHS (135/95)

12 Bar-Facing Burpees

12 OHS (135/95)

15 Bar-Facing Burpees

15 OHS (135/95)

18 Bar-Facing Burpees

…and so on…

Scale weight as needed for you to be able to MOVE during 7 minutes: 125/85, 115/75, 95/65, 75/55. However, it should not be light for you.

Thursday, Feb. 2

A. Rotate through the following stations in any order, 3 times (please remember all this work is slow and controlled):

10-15 reps Tall Kneeling Hip Hinges (Hip Extension Control)

10 E/S Single Leg Bridge (Hip Extension Control and Strength)

30s Arch Hold with PVC

10-15 reps Leg Fall Outs (Hollow Control and Strength) (bilateral)

B. Alternate 3 Sets of:

10 Reverse Lunges (Strength work, from the rack – moderate to heavy)

3-10 Ring Dips (Controlled! Pause at the top in extension, rotate rings out. Scale by doing ring holds, with partner if necessary and/or Matador Dips assisted with band)

C. OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)

Row 12 min. Alternating 45s 8-9 RPE (see chart above) with 45s 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.

Friday, Feb. 3

OPEN WOD 16.2 (click on link for official rules/guidelines)

Prep: Squat Clean Cycling Practice

Rehearse: X 2-3 Sets

5 T2B

15 DUs

3-5 Squat Cleans

*NOTA IMPORTANTE ANTES DE COMENZAR: SI NO PASAS LA RONDA, BAJA AL ESQUEMA DE REPETICIONES Y PESO ANTERIOR A LA RONDA EN QUE TE QUEDASTE Y REPITE EL CICLO 2-3 VECES MAS – MAX TIEMPO DE TRABAJO 20 min. SI TE QUEDASTE EN LA PRIMERA RONDA, BAJA LAS REPETICIONES Y/0 PESO PARA HACER 3 RONDAS MÁS – MANTENIÉNDOLO DIFÍCIL TODAVÍA.

Beginning on a 4-minute clock, complete as many reps as possible of:

25 T2B

50 DUs

15 Squat Cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

7 Squat Cleans (315/205)

Stop at 20 minutes.

“Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.”

Scaled:

25 Hanging Knee Raises

50 Single Unders

Weight scheme (Rep scheme the same): 95/55, 115/75, 135/95, 155/115, 185/135

Alternative Conditioning WOD

Every 4 min. For 20 min.

20 AbMat Sit-Ups

100 Single-Unders (or 30-50DUs)

10-15 DB Hang Squat Cleans

Saturday, Feb. 4

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Jan. 23

Every 2 min. For 10 min. (5 sets)

1 FRONT Squats @ 90-95%

FOR TIME:

27-21-15-9

Burpees (to target)

Thrusters (95/65)

Piece together the last two weeks – and hit this WOD hard and consistently. You will realize you don’t need to rest so much & you can go in the pain cave and stay there.

Tuesday, Jan. 24

DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1 min. between each set. Use weight from last week.

AMRAP 10 min.

10 Box Jumps

10 KB Swings (53/35)

10 Wall Balls

10 DB Power Snatches (Alternating, 5 E/A 40/25)

GOAL IS TO ESTABLISH A FAST YET CONSISTENT PACE THE ENTIRE 10 MINUTES, DO NOT STOP MOVING AT ANY POINT.

Wednesday, Jan. 25

PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 1 min. between each set.  Use weight from last week.

E.M.O.M. for 14 minutes

Min. 1: 20-30 DUs* + 5-10 Kipping Handstand Push-Ups*

Min. 2: 100m Sprint

*Scale rep scheme as needed for smooth cycling and sufficient rest time (min. 15s)

Thursday, Jan. 26

Overhead Position Prep & Skill Work, rotate through the following stations 3 times:

Overhead Bench Stretch + Single Arm Raises: stretch 30s then 7-10 Raises each side

Single Arm Raises in Squat: alternating 5 each side (slow and controlled)

Overhead Carry (Overhead Control and Strength): back and forth across box on each side

Handstand Floaters: 3 attempts

Single Leg Bench Glute Bridge 5 each leg, alternating (slow and controlled).

4 x 10 Overhead Squats (establish a light to moderate weight for repetition work and focus on mechanics, this may be done from the rack or floor).

Between Sets:

Accumulate 30s of Seated Pike Holds

Optional – Extra Conditioning 5-7 Sets of:

Run alternating 200m at 8-9 RPE with 200m jog at 4-5 RPE

Friday, Jan. 27

WOD Rehearsal

10 Cal Row

3×5 T2B rest 5s between sets (scale rep sets as needed, keep rest very short)

2×15 WBs rest 10s between sets (or 3×10 rest 510s b/w or 6×5 rest 5s)

1.1.1.1.1.1.1. (7 singles) no rest “drop & go”

3 Muscle-Ups (Scaling: Chest to Bar Pull-Ups or Jumping Chest to Bar Pull-Ups)

REST 5-10 min.

OPEN WOD 14.4 – AMRAP – 14min.

60 Cal Row

50 T2B

40 Wall Balls (20/14, 10”/9”)

30 Cleans (135/95 note time of completion for tiebreak)

20 Muscle-Ups (note time of completion for tiebreak)

Alternative Conditioning

800m Run

50 AbMat Sit-Ups

40 Wall Balls (or Jumping Squats)

30 Burpee Box Jumps

20 Dumbbell Hang Clusters

Saturday, Jan. 28

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE (for notes on this cycle see previous post). Important note about Thursdays: if you follow CFPTY’s programming for 5 days ON, there are several reasons why Thursdays are used for skill work/strict movement practice/posterior chain work/restorative conditioning. After 3 days of hard, intense work (Mon-Wed) your body needs a break! We take this day to tone it down – taking advantage to calmly review stuff & PRACTICE, not train. We also take advantage to work on stuff that strengthens underused muscle groups that you need to protect your joints for all the high impact stuff. We add restorative conditioning pieces to flush your body so you are ready to perform your best on Friday. Trust the process!! 

REMEMBER WE WILL BE WORKING ON BARBELL DISCIPLINE!! DO NOT THROW IT UNDER PENALTY OF COACH ON DUTY. 

Monday, Jan. 16

A. Every 2 min. For 8 min. (4 sets)

2 FRONT Squats @ 85-90%

B. 5* Max Effort Sets:

1:00 min. Burpees to a minimum 6 inch target (both hands must touch)

0:30 rest

1:00 min. Thrusters (95/65 DO NOT THROW THE BAR* UNDER PENALTY OF COACH ON DUTY)

1:30 rest

Whiteboard: please note total reps per each set burpees + thrusters (Ex. 38/34/37). Try not to flatline.

*Last week was 3 Sets. Remember how you felt and how you broke your reps and try to find a steady yet intense pace for all sets. Get to know yourself under stress, get comfortable being uncomfortable…and push it! Look for consistency intensely. 

Tuesday, Jan. 17

A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!

B. AMRAP – 10min.

5 Hang Power Cleans (115/75)

10 Overhead Reverse Lunges (115/75) DO NOT THROW THE BB UPOCOD!

30 Double Unders

Wednesday, Jan. 18

A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!

B. E.M.O.M. for 10 minutes

5-7 Box Jumps + 5-10 UB T2B

*Like last week with the Double-Unders, the Box Jumps are there only to offset you for the upcoming UB set of T2B. The idea is to learn to smoothly cycle reps in the context of other stressors.

$-out: 3 x 8-12 DB Rows (E/A, moderate weight)

Thursday, Jan. 19

Gymnastics Strict Work: Muscle Up

Here is the deal with Muscle-Ups… to quote CrossFit Gymnastics: “The prerequisite for a MU are Strict Pull-Ups, Chest to Bars, Ring Dips… At CFG we teach the strict before kip – it’s essential to have the strength before you add momentum.”

Lots of people manage to pull off a Muscle Up by flailing erratically and contorting themselves up onto the rings. Most of the time, these folks don’t even have strict Chest to Bar Pull-Ups. Not only is this injurious to your shoulders (and could possibly cause a fall off the rings or another type of accident), but it will lead to nowhere, as there are no real strength & control gains. We realize that with the Open coming up everyone wants to hit their first Muscle-Up or try to WOD with them. However, if you don’t have the strict movement prerequisites then we strongly recommend for you to have patience, practice the strict stuff we have been programming for a while and rehearse safely with the transition drills we will be providing. Even if you DO have Muscle-Ups, these drills will greatly improve the quality of your movement and your strength!! We encourage you to do them!

A. 5 Sets of:

3-5 repetitions of Band Assisted Muscle Up Transition in Sitting  OR

Progression: 5-8 repetitions of  Tall Kneeling Band Transition Drill

Alternated with…

5 Strict Chest to Bar Chin-Ups

Advanced: 3-5 SC2B L-Chin-Ups, hold 1s chest at the bar

Progression: 5-8 Standard hanging Chin-Ups or 5-8 Supine Grip Strict Chest 2 Bar Body Rows (pausing one second chest at the bar).

ALL THIS IS SLOW AND CONTROLLED WORK!!

B. 3 Sets of:

20-25 Dumbbell Glute Bridges, pausing 2s at the top, squeezing glutes.

15-20 Controlled Tuck Crunches

30s Arch Hold (Superman)

OPTIONAL: Extra Conditioning (may be done Saturdays – if you do do this on Saturday, perform the interval for 20 MINUTES).

Row 12 min. Alternating 30s 8-9 RPE (see chart above) with 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.

Friday, Jan. 20

Prep: Power Snatch Barbell Cycling Practice

3 sets x 5 reps with light weight (use 25 lb. barbells so you can add plates)

2 sets x 3 reps with WOD weight.  

OPEN WOD 16.3++ (click on link & go to Week 3 for 16.3 official rules/guidelines)

AMRAP – 7 min.

10 Power Snatches (75/55)

3 Bar Muscle-Ups

When the clock reaches 7 min. the athlete will have 6 min. (up to 13:00) to reach a:

1RM Snatch (Power or Full)

When the clock hits 13:00min. the athlete will have until min. 20:00 to:

Run 800m For Time.

You may rest before you start however if you reach box after 20:00min. your score will not count.

SCALED: (45/35) + 5 Jumping Chest to Bar Pull-Ups

Whiteboard: 81 reps/165 lbs./3:58

Alternative Conditioning

Every 5 min. For 4 sets (20 min. total)

400m Run

20 DB Snatches (10 E/A)

10 Burpees

Rest remainder of 5min.  

Saturday, Jan. 21

Open Box 9:00AM-12:00PM

Extra Conditioning: see Thursday’s Post

“The best activities for your health are pumping and humping.” – Arnold Schwarzenegger

OK, GUYS. We laid out the ground work all year, time to connect the dots. Get ready for the next 6-week intensive – the Open Prep Cycle has begun!

PROGRAMMING OUTLINE

This first week is irregular due to Monday off but the basic scheme of things will include:

  • Strength Maintenance & Transfer to Rep Endurance (Front Squat, Push Press, Deadlift)
  • Barbell Cycling Skill Review/Practice
  • Gymnastics Cycling Skill Review/Practice & Endurance pieces
  • MetCons: Open WODs & variations rehearsals (on Fridays as will happen during the Open), Max Efforts with rest intervals, AFAP Mini Chippers, Aerobic Pathway Conditioning.
  • Thursdays (Restorative day): strict gymnastics skills, prehab/body maintenance drills, core work, conditioning extras.

*IMPORTANT NOTES:

1. We will be very strict this season about throwing barbells around! We understand that in the heat of the moment we get carried away – however, not only is this dangerous but it’s disrespectful. Come the Open we usually find ourselves in a super intense crowded scenario and this simply cannot happen. It really doesn’t help either when you have to follow a barbell set with open-notorious bar-facing burpees. So let’s get used to training with finesse. When do you ever see Rich tossing a barbell in another competitor’s lane?

2. This training cycle is characterized by high volume and maximal efforts (intensity!!) so PLEASE listen to your body, hydrate, stretch, mobilize! Work on Thursdays is important!

3. For those looking to improve their aerobic domain, you will be seeing an optional extra conditioning piece on Saturdays. You are welcome to do this another day (preferably Thursdays).

Tuesday, Jan. 10

A. Every 2 min. For 6 min. (3 sets)

3 FRONT Squats @ 85% HEAVY

B. 3 Max Effort Sets

1:00 min. Burpees to a minimum 6 inch target (both hands must touch))

0:30 rest

1:00 min. Thrusters (95/65 DO NOT THROW THE BAR* UNDER PENALTY OF COACH ON DUTY)

1:30 rest

Whiteboard: please note total reps per each set burpees + thrusters (Ex. 38/34/37). Try not to flatline.

Wednesday, Jan. 11

A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting exactly 2 min. between each set.  

B. E.M.O.M. for 8 minutes

10-20 DUs + 5-10 Chest 2 Bar Pull-Ups

Choose a number for Doubles that will allow you to flow comfortably and fast to the Chest to Bar Pull-Ups. Choose a number of C2Bs that you can hold UB. Scale with Pull-Ups or Jumping Pull-Ups (Open Standard click & scroll down to review For jumping pull-ups the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.)

$-out: 3 x 8 Horizontal Band Pull-Aparts with 3s pause

Thursday, Jan. 12

A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting exactly 2 min. between each set.  

B. Row 10 min. at a steady pace you can maintain at about 6-7 Rate of Perceived Exertion (see chart below), do not allow yourself to speed up or slow down. Keep your focus on the monitor. This is NOT your “fat-burning zone,” but rather should be slightly faster-paced and you should remain on this pace the ENTIRE 10 minutes. 

 

RPE CHART

Friday, Jan. 13

Prep: rehearse Power Clean TnGo cycling.

OPEN WOD 11.5 (click on link for official rules/guidelines)

This is a classic triplet with a rather lengthy time domain (you guys are used to this). Use this opportunity to monitor your splits and maintain a consistent pace like we have rehearsed in past interval WODs.  

AMRAP – 20 min. of

5 Power Cleans (145/100)

10 T2B

15 Wall Balls (20lbs to 10”/14lbs to 9”)

Alternative Bodyweight Conditioning

AMRAP – 20 min. Of

5 Body Rows (Chest to Bar)

10 AbMat Sit-Ups

15 Air Squats

Saturday, Jan. 14

Open Box 9:00AM-12:00PM

Extra Conditioning (Optional, may be done Thursdays)

Row 12 min. Alternating 30s 8-9 RPE (see chart above) with 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.

“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

Last “TRANSITIONAL” week: Open prep cycle starts next week!

Tuesday, Jan. 3

Every 2 min. For 10 min. (5 sets)

5 Back Squats @ 80

5 rounds for time:

5 Front Squats, 95/65#

10 Front Rack Reverse Lunges (5/5), 95/65#

100 m Sprint

Wednesday, Jan. 4

Warm-up: Press in Split: 3 x 5 @ bar/light load – review your split position. Bring your feet together under you correctly after the fifth rep.

A. 8 min. EMOM: 8 Step-down Lateral Box Jumps – jump laterally onto a box, step down to the other side, then jump back up laterally the other direction. 8 total (4/4).

B.Split Jerk:

  • From the rack: 4 x 3 Split Jerk (hold receiving position for 3 seconds). You may build up but only if mechanics are good

Thursday, Jan. 5

Deficit Deadlifts 5X5 – use your heaviest or second heaviest weight from last week for all five sets across. Stand on a plate (size will depend on flexibility, max height 45 lb. plate). Release the barbell at the bottom of each rep then re-grip and get tight before pulling.

5 rounds:

Friday, Jan. 6

“Team Double Pyramid Helen”

Run 1200m

63 KB Swings, 53/35#

36 Pull Ups

Run 800m

42 KB Swings

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

*Teams of 2: both partners do the runs but they divide the Swings and Pullups as they wish, with one partner working at a time.
$-out: 3 x 12-15 Band Pullaparts