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“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

– Coach Mark Rippetoe, Starting Strength

The OFF-SEASON is here! Meaning we will be focusing on strength, longer domain consistent aerobic endurance, skill work & cleaning up our technique and postures.

IMPORTANT NOTES:

  1. This week we will be testing. DO NOT stress out if you don’t hit a lifetime PR – these numbers/benchmarks/tests are reference for use in upcoming cycle and will be reevaluated in due time.
  2. If during the cycle you feel that you are not working as heavy as others because you didn’t hit a very high 1RM, you should either round up percentages or add 5-10 pounds to your calculated weights throughout the cycle. This happens often and we do not want you to waste your cycle working under weight.
  3. Stay tuned for EXTRA WORK posted under Saturday. This may be done on Saturdays or at any point during the week that you have time. Be careful not to overload and do this on days that are particularly taxing for you.
  4. YOUR MANTRAS FOR THIS OFF-SEASON: “HEAVY, BRO!” AND “QUALITY NOT QUANTITY!”
  5. Bring knee sleeves on Wednesday and exercise self-control in complaining this week. 

Monday, May 29

Memorial Day Optional: “Murph”

“A 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. … In a nod to the workout’s military roots—it’s named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005—CrossFit boxes around the U.S. host a Murph every Memorial Day.”

FRONT SQUAT: 1RM

1 MILE RUN FOR TIME (FOR TIME!)

50 Burpees

100 Strict Abmat Sit-Ups

150 Air Squats

*Partition these reps as desired.

Tuesday, May 30

POWER CLEAN: 1RM

“Diane”

21-15-9

Deadlifts (225/155)

HSPUs

*If possible in class, have someone judge your performance on this workout.

Scaling:

Deadlifts 185/125, 155/105, 135/95

HSPUs: standard Push-Ups, with adequate mechanics, otherwise THEY JUST DON’T COUNT (or work for anything, for that matter). Do them properly even if you have to do them ONE BY ONE. If you are not sure, have a Coach or partner supervise the movement.

Wednesday, May 31

BENCH PRESS: 1RM

1 ATTEMPT: MAX EFFORT STRICT DIPS.

Rx: Rings, Scale to: Rings with a band, Matador, Matador with a band. PLEASE MAKE A PERSONAL NOTE of band color used and any other detail in progressions used, reps accomplished.

CONDITIONING:

Rx: 400 m Lunge Walk for time

Sc: 200m

This is a classic crossfit.com WOD from 2009. It is mentally important to accomplish these things every once in awhile.

Thursday, June 1

SUMO DEADLIFT

5 Sets x 5 Reps, Dead Start (resetting properly and acquiring adequate tension before each one). You may build up across sets but FOCUS IS ON PROPER MECHANICS!! We must learn to perform this properly before going heavy.

SUPINATED GRIP BENT OVER ROW

3 x 8, pausing at the top like the guy on the video. Again, focus today is on proper mechanics, not on weight.

Plank Tuck Ups and Pike Ups with Ball 100-150 Reps, choose tuck or pike, depending on skill level (and lower back ease/ability to maintain hollow), partition as needed.

Friday,  June 2

MAX 1 REP STRICT WEIGHTED PULL-UP – STANDARD PRONATED GRIP (DOUBLE OVERHAND)

Use bands to add DBs or KBs.

If you do not have Strict Pull-Ups yet, test this out today. Then do 3×5 Strict Pull-Ups with assistance (take note of band color or if working with partner).

1 ATTEMPT: MAX REPS POSTURAL STANDARD PUSH-UPS. These reps must be BEAUTIFUL. Snakey, Kippy, and Tricepy will not count. Even if your count is ONE. Use your knees if this is where you are at. Note about video: you do not have to finish in the gymnastics cat hollow at the top of the rep, just keep tight and straight.

Conditioning: Aerobic Capacity Test Vol. I

20 min. AMRAP

5 Target Burpees (6”)

7 Box Jumps

9 Russian KB Swings

*The goal here is to maintain a steady pace throughout the twenty minutes. No one movement should slow you down, so you should move, not quickly, but steadily for twenty minutes. Each round time shouldn’t deviate by more than 5% from the fastest round. We will benchmark this workout at the end of the cycle, so take note of where you did your Burpees and the weight of your Swings.

Saturday, June 3

Open Box 9:00AM-12:00PM

EXTRAS:

5km Row For Time

3-5 sets x 15-20 reps of Hip Extensions (incorrectly known as Back Extensions), if possible weighted. These may be performed on GHD (have a Coach help you with this, be very careful not to overextend at the top and have the padding adjusted properly, these should be a very controlled movement, not fast). You may also do these on a box with a partner.

22 May / 2017

Box Programming for May 23-27, 2017

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The OFF-SEASON is coming! This week will be a fun “transition” between cycles – get ready for the gainzzz!!

If you are and FOTB Athlete please make sure to REST PROPERLY before getting back to training. Competition always forces us to give 200% of ourselves and you should not underestimate the systemic effect of that (even if you think you feel fine). Taking an extra day off to recover properly is always advisable!!

Tuesday, May 23

For Time: 27-21-15-9

Front Squats

T2B

Box Jumps (24”/20”)

Wednesday, May 24

Hang Power Clean: Heavy Single

3RFT:

800m Run

21 Hang Power Cleans (choose: 135/95, 125/85, 115/75, 95/65, 75/55…)

Thursday, May 25

Bench Press: Heavy SIngle

3 Sets (NOT For Time, rotate through stations)

500m Row

Max Reps Bench Press @ 70% Body Weight

Max Hold L-Sit (or accumulate 1 min.)

8-10 OA Dumbbell Rows E/S (heavy)

20 V-Ups or progressions

Friday,  May 26

2017 CrossFit Games Regionals Individual Event 1 (w/o the vest)

1,200m Run

12 Rounds of:

4 Strict HSPU

8 C2B Pull-Ups

12 Squats

Saturday, May 27

Open Box 9:00AM-12:00PM

20 May / 2017

Rules Updates: FOTB 2017

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Several rules have been updated for Sunday’s competition. Below is a brief summary of the changes; for more information, check out the complete rules.

  • “Shredder” – The bar must be re-racked after the 20 Back Squats have been completed; it may not be dropped or the final rep will constitute a no rep.
  • “Shredder” – A tiebreak time will be taken upon completing the twentieth rep (so faster is better at the same load). For those athletes who do not complete twenty reps, they will rank below all scores of 20 reps in the order of their total load lifted (weight multiplied by reps).
  • “Wishbone” – The bar must be controlled until it passes the hips in the Shoulder to Overhead; if the bar is dropped before then, it will constitute a no rep.
  • “Wishbone” – Any grip is permitted for the Strict Pullups. The feet may not pass behind the vertical plane of the pullup bar.
  • “Krang” – Lunges (front rack and overhead) – the trailing knee must make contact with the ground on each step, and the hips must open after each lunge step. The 25 foot distance will be divided in 5 foot increments: this is the minimum distance to travel. If the athlete does not complete any given entire 5 foot segment unbroken, he/she must return to the previous line and continue from there. Both feet must pass the line for the lunge to count. 
  • “Krang” – The Front Rack for the Lunges has a different standard than in the Open: each dumbbell must be held in the hand, and one head and one head only must be in contact with each shoulder; neither the handle nor both heads may make contact.
  • “Krang” – The dumbbell(s) must be controlled back to the floor during the DB Snatches and DB OH/FR Lunges; if they are dropped from above the hips, it will constitute a no rep.
19 May / 2017

FOTB 2017 Rules

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EVENT 3: “SHREDDER”

BACK SQUAT 20RM

TIME CAP: 4 min.

TIEBREAK: time of completion of last rep of 20RM (including barbell loading time).

 

  • The unloaded barbell begins in the rack and the athlete begins standing in front of the rack. At the call of “3-2-1-go,” the athlete will proceed to load the barbell to the weight of his/her choosing.
  • Back squat – barbell must be on the back rack. Athlete must break parallel (hip crease below knee joint) and stand with the knees and hips locked out for the rep to count.
  • The athlete must complete 20 good reps in the time limit without re-racking or dropping the bar for the attempt to count. The attempt is over and unsuccessful if: (1) the athlete drops the barbell before reaching 20 reps; (2) the athlete racks the bar before reaching 20 reps; (3) the clock beeps before the athlete reaches 20 reps.
  • The attempt is successful after 20 good reps are completed; time will be marked as a tiebreak upon completing the twentieth rep. The bar must be placed back in the rep. The bar may not be dropped at the end of the set, or it is a no rep and the athlete will end up with 19 reps.
  • Athletes may make as many attempts as they wish within the time limit. Only the heaviest successful attempt (20 reps in a single set) will count.
  • Scoring: athletes will place by highest weight lifted for 20 reps. Ties will be broken by time (i.e., a faster time places higher than a slower time at the same weight). All athletes who do not complete 20 reps in the time limit will automatically place below all athletes who complete the 20. They will be ranked according to total weight lifted (pounds X number of reps).

 

EVENT 4: “WISHBONE”

Rx

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (115/75)

90 Double-Unders

Max Muscle-Ups (Men: Ring, Women: Bar)

Scaled

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (75/55)

60 Lateral Jumps (over barbell)

Max Strict Pull-Ups

Masters

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (95/65)

60 Double-Unders

Max Strict Pull-Ups

 

  • Athletes will begin by the door. At the call of “3-2-1-go,” they will run to the second speed bump, making contact with the ground with both feet on the other side of it, and then run back.
  • Score is the number of reps.
  • Tiebreak: the time will be marked for each athlete upon finishing the Double Unders/Lateral Jumps. This time will constitute a tiebreak for athletes who complete the same number of reps.
  • S2OH – the rep begins with the bar starting on the shoulders in the front rack, and the rep counts when the barbell is locked out overhead and there is a straight line from the barbell to the feet through the elbows, shoulders, and hips. Elbows and hips should be extended. Strict press, push press, or jerk of any kind are acceptable. Split jerk requires the athlete to bring the feet in line before lowering the bar.
  • S2OH – the bar may not be dropped from overhead or from the rack: it must be controlled until it is below the level of the hips. If it is dropped before then, that will constitute a no rep.
  • Muscle-ups – same standards as in the Open
  • Strict Pullups – these must be performed strictly, with no assistance from the lower body and no kipping. The arms must start extended and the chin must pass the plane of the bar. The legs must remain locked out at all times, or the rep will not count. The feet may not pass behind the vertical plane of the bar at any point in the pull-up. Any grip is permitted.
  • Lateral Jumps – athlete’s body must remain perpendicular to the bar at all times: that is, the athlete will never face the bar, and the closest body part will always be a shoulder. A two foot take-off and landing are required.

 

EVENT 5: “KRANG”

TIME CAP: 12 min.

Rx

10 HSPU

25” DB OH Walking Lunge (35/20)

7 Dead Start Deadlifts (300/200)

25” DB OH Walking Lunge

15 HSPU

25” DB OH Walking Lunge

5 Dead Start Deadlifts

25” DB OH Walking Lunge

20 HSPU

25” DB OH Walking Lunge

3 Dead Start Deadlifts

 

Scaled

20 OA DB Snatch (35/20)

25” DB Front Rack Walking Lunge (35/20)

7 Dead Start Deadlifts (225/155)

25” DB Front Rack Walking Lunge

30 OA DB Snatch

25” DB Front Rack Walking Lunge

5 Dead Start Deadlifts

25” DB Front Rack Walking Lunge

40 OA DB Snatch

25” DB Front Rack Walking Lunge

3 Dead Start Deadlifts

 

Masters

20 OA DB Snatch (35/20)

25” OA DB OH Walking Lunge* (35/20)

7 Dead Start Deadlifts (275/185)

25” OA DB OH Walking Lunge

30 OA DB Snatch

25” OA DB OH Walking Lunge

5 Dead Start Deadlifts

25” OA DB OH Walking Lunge

40 OA DB Snatch

25” OA DB OH Walking Lunge

3 Dead Start Deadlifts

*alternate arms on each walk

  • Deadlifts must be performed from a dead start, i.e. one by one, with no touch and go allowed.
  • Rx’d athletes will use two dumbbells for the Overhead Walking Lunges and Masters athletes will use one dumbbell.
  • Overhead Walking Lunge: the dumbbell(s) must be above the head and not touching the head.
  • Scaled athletes will use two dumbbells for the Front Rack Walking Lunges and a single dumbbell for the Snatches. For the front rack, each dumbbell must be held in the hand, and one head and one head only must be in contact with each shoulder; neither the handle nor both heads may make contact.
  • Lunges (front rack and overhead) – the trailing knee must make contact with the ground on each step, and the hips must open after each lunge step. Both feet must pass the line completely and the legs and hips must extend with the DB in its position for the lunge to count. The 25 foot distance will be divided in 5 foot increments: this is the minimum distance to travel to travel. If the athlete does not complete any given entire 5 foot segment unbroken, he/she must return to the previous line and continue from there.
  • DB Snatches – same standards as for the Open. Remember that the free hand/arm may not touch the body during the rep, or the rep will not count.
  • Masters must alternate arms each round of OA OH Walking Lunges, and must complete each round with the same arm they started with. For example, Athlete A starts the first round with the dumbbell in her left arm; she must then complete that round with that arm. She would then use her right for the second round, the left for the third, and so on.
  • Athletes must alternate arms on the DB Snatch.
  • The dumbbell(s) must be controlled back to the floor. If the dumbbell(s) is/are dropped from above the height of the hip, that will constitute a no rep.
13 May / 2017

Box Programming for May 15-20, 2017

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

FOTB2017 “MINDSET”IS THIS SUNDAY!! COMMUNITY FRIENDS AND FAMILY ARE MOST WELCOME TO WATCH YOU GUYS KILL IT. YOUR CFPTY CREW IS SUPER EXCITED. MOST OF ALL WE WANT YOU TO HAVE AN AWESOME TIME! COME TO YOUR COACHES FOR ANY ADVICE YOU NEED ON THE EVENTS.BEST OF LUCK ON “IRVING” AND DO NOT GIVE UP ON THAT “THREE-HEADED MONSTER” – THIS IS AN ALL OUT EVENT. BE SURE TO CHECK OUT THE RULES IN NEWS & EVENTS. 

WE WILL BE DELOADING THIS WEEK IN PREP FOR THE FITTEST. PLEASE RESIST THE URGE TO BEAT YOURSELF DOWN THIS WEEK IF YOU ARE COMPETING. DELOADING AND RECOVERY IS ESSENTIAL TO GREAT PERFORMANCE.

Monday, May 15

5 Sets:

500m Row

10 Back Squats @ 65% of 1RM

Rest 2-3 min. Between sets

Tuesday, May 16

E.M.O.M. – 21 minutes

Min. 1: 3-10 HSPUs (any style)

Min. 2: 10 OA DB Snatch (50/35)

Min. 3: 15 Russian Swings (heavy)

Wednesday, May 17

AMRAP-25min.

200m Run

10 Ground to Overhead (135/95)

30 DUs

10 Chest 2 Bar Pull-Ups

30 Wall Balls

Thursday, May 18

3 Sets of:

30 FR DB Reverse Lunges (40/25)

20 DB Renegade Rows (40/25)

30 Strict AbMat Sit-Ups

$-Out: 4 Sets

50 ft. DB Overhead Carry

30s Superman Hold

Friday,  May 19

FOTB ATHLETES: TAKE IT EASY, KEEP IT LIGHT, LOTS OF STRETCHING, MOBILITY AND HYDRATION. DO NOT TEAR YOUR HANDS.

For Time:

1km Run

50 Overhead Squats (135/95)

30 T2B

Saturday, May 20

Open Box 9:00AM-12:00PM

PLEASE TAKE INTO ACCOUNT CLOSING HOUR IN RELATION TO YOUR TRAINING TIME! WE WILL BE CLOSING DOORS AT 12:00PM SHARP.

SUNDAY, May 21

WHO WILL BE THE FITTEST OF THE BOX??????????

EVENTS 1 & 2 WILL BE PERFORMED PRIOR TO THE COMPETITION.

  1. Athletes must perform Events 1 & 2 back to back.
  2. Athletes may perform the two events at any given class schedule or open box time from Monday, May 15th to Friday, May 19th.
  3. You MUST have a Coach as a judge.
  4. The Coach will fill out and keep your scoresheet. The Coach will give you a slip from the scoresheet with your results to keep, just in case.
  5. Scores will be UNDISCLOSED on our part until closing time on Friday.
  6. YOU MAY PRACTICE ALL YOU WANT BUT YOU WILL NOT BE ABLE TO REPEAT THE EVENTS!! MAKE SURE you are ready when you ask to be officially judged.

EVENT 1: “IRVING”

Max Distance Broad Jump

3 Attempts

  • Athlete will start behind the take-off line. If the athlete moves past the take-off line and subsequently jumps, it is a no-rep and counts as an attempt. The athlete should “stick” the landing and wait for the judge to measure; measurements will be take in inches from the take-off line to the farthest point back of the athlete’s body that is touching the ground. This will be normally be one of the heels. If the athlete falls, it is a no-rep and counts as an attempt. If the athlete moves before the judge measures, it is a no-rep and counts as an attempt.
  • Three attempts, resting as needed between attempts.

EVENT 2: “3-HEADED MONSTER”

Back to back, in the following order:

AMRAP 3 min. MAX CAL ROW

AMRAP 3 min. MAX CAL BIKE

AMRAP 3 min. MAX CAL SKI

TOTAL TIME 9 min.

Score is the sum of the calories spent in each station.

  • The clock will be set to a 3 minute countdown. The judge will note down on the scoresheet the calories as displayed on the erg (i.e., rower, bike, or skier) when the clock beeps. There is no calorie rollover.
  • The clock is continuous, so it is up to the athlete to switch stations as quickly as possible. The athlete starts sitting on the rower but not gripping the handle.
  • The athlete should adjust the ergs as he/she prefers before starting (e.g., foot stretchers and damper on the rower, seat on the bike).
  • The order must be row, bike, ski.
  • The judge should turn the screens to the bike (“Start”) and the Ski Erg (any button) on before the athlete arrives at the station, though the athlete may do it.

06 May / 2017

Box Programming for May 8-13, 2017

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Coach Mark Rippetoe on resting in between squat reps: “It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you.”

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. EVENTS 1 & 2 START NEXT WEEK, WAIT FOR IT :)

Monday, May 8

Back Squat: true 20 Rep Max

Use what you have learned from the 5-5-5-5 series to bust out a big number. Trust, brace, and get it done. This should be significantly heavier than your first attempt on Week 1 of the FOTB Cycle.

For Time:

800m Run

50 Plate Burpees

Tuesday, May 9

Last Man Standing: HSPU Ladder (Kipping or Strict)

On The Minute:

Min. 1: 3 HSPU

Min. 2: 5 HSPU

Min. 3: 7 HSPU

Min. 5: 9 HSPU

… and so on…

If you choose Strict HSPUs, adjust rep scheme to your capacity & challenge yourself on unbroken reps up the ladder.

For Time:

50 Cal Row/Bike/Ski For Time (write time separately on board)

150 Double Unders

50 Shoulder to Overhead (115/75)

Wednesday, May 10

3 Sets:

  • 1-5 Bar Muscle-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups + 1-5 Kipping Pull-Ups: this is an unbroken scheme, choose reps you can handle consecutively. Scale to 1-5 Strict Pull-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups OR 1-5 Kipping C2B + 1-5 Kipping Pull-Ups. If you do not have Strict Pull-Ups yet, you will work on 5×5 assisted Strict Pull-Ups, any grip.
  • 4 Consecutive Single Leg Broad Jumps as shown on video, alternating legs and sticking each one legged landing for 2-3 seconds.

CONDITIONING

Every 2 minutes for 10 minutes (5 Sets):

25 UB Wall Balls (Scale down so you can hold it…but make it challenging!!!)

Thursday, May 11

DEADLIFT

Heavy single or 1RM.

3RFT

15 DB Push Press (40/25)

10 DB Front Squats (40/25)

5 Deadlifts (Choose* 315/205, 275/185, 225/155)

*Choose the heaviest weight possible that you can handle, even if that means going one by one on the reps (as you have been practicing).

Concentrate on working fast in the DB PP/FS.  

Friday,  May 12

Overhead Squat Practice: 3×3 building up, focusing on mechanics! Practice passing the bar from the front to back rack.

“Squancy”

3 RFT

400m Run

15 Squat Snatches (Rx:135/95 Sc:95/65,75/55)

Saturday, May 13

Open Box 9:00AM-12:00PM


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