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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”  – Mark Twain

Our Open season has come to an end this Monday. Once again, it has been amazing to watch what the power of Community can do. Congratulations to all athletes that registered and took this time to grow, learn, and celebrate our sport and community!! We know you gave it all, no regrets. This week will be a “transition” week, followed by our prep cycle to see who shall be called, in 2017, …the Fittest Of The Box.

Have fun with the “Totals” this week, get ready to work in groups, motivate each other to go big & jot down scores and details.  

Monday, Mar. 27

To all those repeating or doing 17.5 for the first time today – hold your ground and keep pushing it!!

If you are not performing 17.5 today then…

FOR TIME:

800m Run

40 Wall Balls

20 Plate Burpees

600m Run

30 Wall Balls

15 Plate Burpees

400m Run

20 Wall Balls

10 Plate Burpees

Tuesday, Mar. 28

The “CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Combine the total weight lifted for score.

It must be understood that good form in the lifts is inherent in the rules for testing them. The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.” – Mark Rippetoe

Please read this full article for a better understanding of the WOD & rules.

Wednesday, Mar. 29

Choose a classic or a new “Girl”…

Both AMRAPS of 20 min.

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

OR

“Mary”

5 HSPUs

10 Pistols (alternating)

15 Pull-Ups

Thursday, Mar. 30

For Time:

1,000m Row

30 Man-Makers

Rest 5 min.

Then…

3xME L-Sit Hold (or tuck)

Then complete…

30 V-Ups

30 Tuck Crunches

30 Pike-Ups

Friday, Mar. 31

The “CrossFit Total II”

Clean, 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep (from the rack)

Combine the total weight lifted for score.

ALTERNATIVE CONDITIONING WOD

4 RFT:

75 Double-Unders (or 25 Plate Burpees)

25 Dumbbell Thrusters (weight should allow you to move fast)

Saturday, Apr. 1

Open Box 9:00AM-12:00PM

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

Mark Twain

Last Open WOD this week!! ALL OUT – NO REGRETS.

Monday, Mar. 20

Rx

For Time:

21 Thrusters (125/85)

9 Ring Muscle-Ups

15 Thrusters (125/85)

7 Ring Muscle-Ups

9 Thrusters (125/85)

5 Ring Muscle-Ups

Sc

For Time:

21 Thrusters (95/65)

21 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

9 Thrusters (95/65)

9 Pull-Ups

OPTIONAL: 5 sets of the following complex, building up or across (heavy)

1 Back Squat

2 Reverse Lunges (1 E/L)

1 Back Squat

Tuesday, Mar. 21

AMRAP-17 min.

15 Power Cleans (115/80)

28 Pistols (14 E/L)

50 Double-Unders

Wednesday, Mar. 22

5 RFT:

5 Shoulder to Overhead (135/95)

10 Target Burpees

15 Box Jumps

Thursday, Mar. 23

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 15 minutes

Min. 1: 100m Run

Min. 2: 3-10 DB Thrusters (Rx 50/35 Sc 35/20)

Min. 3: 6-16 DB Renegade Rows  (alternating, total 3/3 or up to 8/8…Rx 50/35 Sc 35/20)

Then…

3 x Core Complex, rest 30s-1min. Between sets:

5-10 Repetitions of each, without breaking:

Hollow Rocks

Tuck Crunches

V-Ups

Hollow Hold

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

Row 800-1000m or Jog 800-1000m x 2-3 Sets 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. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

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. 24

FINAL WOD!!

OPEN WOD 17.5 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 25

Open Box 9:00AM-12:00PM

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 13

RX’D:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans (any style 185/125) + 3 HSPUs

Min. 2: 3 Cleans + 6 HSPUs

Min. 3 3 Cleans + 9 HSPUs

… and so on… ascending 3 HSPU reps every minute…

SCALED:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans + 3 Push Presses (95/65)

Min. 2: 5 Cleans + 5 Push Presses

Min. 3: 7 Cleans + 7 Push Presses

… and so on 9/9, 11/11, etc.… ascending 2 reps per movement every minute…

OPTIONAL: Back Squat: every 2 minutes, for, 10 min. (5 sets) x 3 Back Squats @ 75-85%

Tuesday, Mar. 14

OPEN WOD 15.3 www.games.crossfit.com for official rules and guidelines.

This WOD does not need to be done full blast, you may use it as a rehearsal for pacing.

AMRAP-14min.

7 Muscle-Ups

50 Wall Balls (20 to 10”/14 to 9”)

100 Double-Unders

*Scaled (2015 Open Scaled Version):

AMRAP-14min.

50 Wall Balls (20 to 9”/10 to 9”)

200 Single-Unders

Wednesday, Mar. 15

AGAIN – Pistol Practice: 3 x 5-10 reps E/S WITHOUT ALTERNATING. This means you must complete all reps on one side before switching to the other. The idea is to work on full extension & control to master the movement’s standards. Work on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach without alternating, as well.

5 Rounds AFAP:

10 Box Jumps (24”/20”)

10 S2OH (115/75)

10 Bar Facing Burpees

Thursday, Mar. 16

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 21 minutes

Min. 1: 3-10 T2B or 10-20 Tuck Crunches (you may also try V-Ups or Hollows)

Min. 2: 10-15 KB Swings (American or Russian)

Min. 3: 3-7 Dumbbell OHS E/S (Rx: 50/35, Sc: 35/20)

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

Row 800-1000m or Jog 800-1000m x 2-3 Sets 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. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

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. 17

OPEN WOD 17.4 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 18

Open Box 9:00AM-12:00PM

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 6

A. Every 2 min. for 16 min. (8 sets) ALTERNATING sets of:

1 FRONT Squat @ 85%

3 BACK Squats at the same weight (85% 1RM FS)

B. 3 RFT:

15 Thrusters (95/65)

100 Double Unders (scale as needed)

Aim for performing unbroken.

Tuesday, Mar. 7

OPEN WOD 16.4 www.games.crossfit.com for official rules and guidelines.

AMRAP-13min.

55 Deadlifts (225/155)

55 Wall Balls

55 Cal Row

55 HSPUs

*Scaled (Open Standards):

Hand-release Push-Ups

DLs (135/95)

Wall Balls (20/10)

Wednesday, Mar. 8

A. Practice Pistols: 3 x 10 reps E/S (20 total) working on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach.

B. AFAP X 3 Sets, rest 3 min. between each set.

20 Box Jumps

15 Pull-Ups

10 Ground to Overhead (Rx:135/95 Sc:95/65)

Thursday, Mar. 9

E.M.O.M. for 18 minutes

Min. 1: 5-10 Target Burpees

Min. 2: 10-15 KB Swings (choose American or Russian)

Min. 3:  3-7 Dumbbell Thrusters (Rx: 50/35, Sc: 35/20)

You may choose a high rep scheme for a full blowout if you are not concerned about the Open tomorrow or you may scale reps down for some light conditioning work.

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

Row 800-1000m x 2-3 Sets 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. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

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. 10

OPEN WOD 17.3 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 11

Open Box 9:00AM-12:00PM