February 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

CARNAVALES SCHEDULE – OPEN BOX, CHECK TIMES BELOW MON-WED.

Some workout suggestions if you are in town:

E.M.O.M. min. for 10 min. (10 reps total)

1 FRONT Squats @ 85%

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PRACTICE Double-Unders,Pistols, Muscle-Ups (MUs if you have them or are VERY close to getting, otherwise work on Pull-Ups, Dips, Chest 2 Bars, etc.). Work on progressions/technique. Talk to Coach on duty for suggestions.

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AFAP X 3 Sets, rest 2-3 min. between each set.

20 Wall Balls

15 T2B

10 Ground to Overhead(115/75)

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3 RFT:

15 Thrusters (95/65)

15 C2B Pull-Ups

Aim for performing Thrusters unbroken.

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E.M.O.M. for 10 minutes

5 Target Burpees + 5-10 Chest 2 Bar Pull-Ups

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Monday, Feb. 27: Open Box 10:00AM-1:00PM

Tuesday, Feb 28: Open Box 10:00AM-1:00PM

Wednesday, Mar. 1: Open Box 1:00AM-4:00PM

Thursday, Mar. 2

*This WOD should not be done by those who have been training through carnavales and whose priority is the Open WOD tomorrow. This is for those that have not trained and are looking for a good workout (open style blowout) post-partying.

AMRAP-15min.

60 Cal Row

50 Wall Balls

60 HSPUs*

50 Power Cleans (135/95*)

*Scaled (Open Standards):

Hand-release Push-Ups

Power Clean (95/65)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 15-20 min. at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor.

Or

800m light jog x 2, resting 5-7 min. in between. In the rest time do  X 3-5 sets of the following complex: 5 Tuck Crunches, 5 V-Ups, 5 Hollows, 5s Hollow Hold. Rest 30s-1min. between each set.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 3

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 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

THE OPEN IS HERE.

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force on Friday.

Monday, Feb. 20

Warm-Up: practice Bar Muscle-Up Kip.

5 RFT:

DUMBBELL Complex: 3 Thrusters + 8 FR Reverse Lunges (Rx: 50/35 Sc: 35/20)

10 Box Jumps

100m Run

OPTIONAL: every 2 min. For 10 min. (5 sets)

2-3 FRONT Squats @ 80%-85%

Tuesday, Feb 21

Push Jerk Practice:

3 x 10 UB reps (you should be able to complete the set smoothly, choose: 135/95, 125/85, 115/75, 95/65, etc.) resting 1min. to 1:30min. between each set.  

E.M.O.M. for 10 minutes

10-20 DUs + 5-10 HSPUs

Wednesday, Feb. 22

Power Clean Practice:

3 x 5-8 UB reps (you should be able to complete the set smoothly, choose: 185/125, 165-155/115-105, 135/95, 125/85, 115/75, 95/65, etc.) immediately perform 10 Bar-Facing Burpees after the set then rest 1 min. to 1:30 min. between each set. *Practice setting your bar down properly so you can start the burees right away.

AMRAP – 5min.

10 Overhead Squats (95/65)

5 C2B Pull-Ups

*watch out for your hands

Thursday, Feb. 23

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching.

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.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint or 30s row

Min. 2 –  30s Arch Hold (Superman)

Min. 3 – 15-20 Tuck Crunches

Friday, Feb. 24

WALK-IN BOX – OPEN HEATS! 

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

 

“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

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the upcoming CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force next Friday. Come in just to do part B of programming to keep your engine in tune but skip the heavy loading or anything in particular that you know may detract from your performance. Also, do not go all out on Friday’s Open WOD, use it more as a rehearsal for pacing.

Monday, Feb. 13

OPEN HEATS. Open class management rehearsal – walk in & prep for upcoming heat. Front Squat Strength part is optional today and may be done pre or post WOD.   

WE EXPECT YOUR ABSOLUTE MAX EFFORT ON THIS PIECE.

For Time:

21 Cal Row

42 Wall Balls (20/14 – 10”/9” target)

15 Cal Row

30 Wall Balls

9 Cal Row

18 Wall Balls

TIME CAP 10 min. When clock hits 10min. IMMEDIATELY followed by:

For Time:

50 Hand Release Burpees

TIME CAP: 5 min.

TOTAL WOD TIME: 15 min.

Optional: E.M.O.M. – 10 min.

1 FRONT Squat @ 85-90%

Tuesday, Feb 14

Happy Valentine’s Day!!

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s between each set.  

LUVA OR BRUDA PARTNER WOD

AFAP!!, complete:

30 DB Hang Clean & Jerks (Open DB weights -Rx: 50/35, Sc:35/20)

30 Chest 2 Bar Pull-Ups

100 DUs

20 DB Hang Clean & Jerks

20 Chest 2 Bar Pull-Ups

100 DUs

10 DB Hang Clean & Jerks

10 Chest 2 Bar Pull-Ups

100 DUs

Distribute reps as you wish, one person working at a time.

Wednesday, Feb. 15

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s. between each set.  

AMRAP 7 min.

10 Power Cleans (95/65)

10 HSPUs (scale as needed to move back and forth between exercises fast)

Thursday, Feb. 16

Bulletproof shoulders for the Open!!

Warm-Up:

X3

10 Snow Angels (slow and controlled)

5 Sequences of Supine Wall Angel Complex (Overhead Mobility)

Then

X3 alternating

5 E/S Row and External Rotation with Band

5-7 E/S Kettlebell Windmill (Overhead Control and Strength)

Back and Forth E/S Overhead Carry with DUMBBELL  

5-7 Rounds:

200m Run

20 Tuck Crunches

Friday, Feb. 17

OPEN WOD 13.2 (click on link for official rules/guidelines)

AMRAP – 10 min. of

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24”/20”)

Immediately followed by…

1RM Snatch (any style)

TIME CAP 5min.

Total time: 15 min.

Alternative Conditioning

5 RFT:

10 DB S20H

15 Box Jumps

20 Russian KB Swings

“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, Feb. 6

Every 1:30 min. For 8 sets

2 FRONT Squats @ 85%

5 Max Effort Sets

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, Feb 7

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

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

50 DUs

15* T2B (Scale with Open Standard Knee Raises)

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 so you can perform a challenging yet unbroken set!*

Wednesday, Feb. 8

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

AMRAP – 7 min.

20 Alternating DB Snatches (50/35*, 10 E/A)

15 Box Jumps

*Scale accordingly to move fast – i.e. unbroken

Thursday, Feb. 9

1A  DB Overhead Squat Practice 3 Sets x  5-10 Reps E/A + 6-10 steps DB Overhead Walking Lunge

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint

Min. 2 –  30s Hollow Hold

Min. 3 – 10 DB/KB Front Rack Reverse Lunges (alternating 5 E/L)

OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)

Row 20 min. alternating 200m at 8-9 RPE with 200m 4-5 RPE.

Friday, Feb. 10

Prep: Squat Clean & Jerk cycling review.

2×3 Squat Clean and Jerks Touch and Go

2x 1.1.1. Drop and Go

You should use your numbers from 1 min. max effort burpees practice in previous weeks to project a goal for 12.1 and be able to challenge yourself to a fast but consistent pace.

OPEN WODs 11.3  + 12.1 (click on links for official rules/guidelines)

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”

11.3 AMRAP – 5 min.

Squat Clean

Jerk

(Rx: 165/110)

1 min. Transition then…

12.1 AMRAP – 7 min.

Burpees

“This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

Alternative Conditioning (not to be underestimated)

10 Rounds For Time

10 DB Hang Clusters (40/25 or weight of your choosing to move fast)

10 Target Burpees

Saturday, Feb. 11

Open Box 9:00AM-12:00PM