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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.

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

“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??????????

06 May 2017

Box Programming for May 8-13, 2017

By There are no tags 0 comments

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

30 Apr 2017

Box Programming for May 2-6, 2017

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“Our greatest battles are those with our own minds.”

-Jameson Frank

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. Soon we will be posting the official Competitors roster.

UPDATE ON FOTB17 FUNDRAISER: vamos a estar apoyando a la Fundación Niños de Cristal Panamá. Es una organización sin fines de lucro dedicada a mejorar la calidad de vida de niños que padecen de Osteogénesis Imperfecta, una enfermedad congénita que afecta los huesos y hace que éstos se fracturen con mucha facilidad.  Por favor tomen un momento para aprender más sobre la fundación y este padecimiento en: http://www.oipanama.org/en/ y en https://es-es.facebook.com/fundacioncristalpanama  Pasamos nuestro tiempo fortaleciendo nuestro cuerpo – como Community es importante “share our strength” para apoyar a los que no pueden!! En el mes de mayo se celebra Wishbone Day (el 6) y es un worldwide community awareness effort de la enfermedad (http://www.wishboneday.com/p/about.html). Apoyemos la causa!

Monday, May 1

BOX CLOSED FOR LABOR DAY

Tuesday, May 2

Back Squat

Look for a heavy single or 1RM then x 1 series of  the 5-5-5-5* sets heavier than last week (you decide how high you want to try, trying your best not to miss!)

*20s Rest between sets of 5, athlete stays at the rack straight through the series.

X 3 Sets FOR TIMES: Row, Bike, Ski Erg (you may mix all three or stick to one or two). Rest as long as you need between sets.

Row: 50 Calories

Bike: 40 Calories

Ski: 30 Calories

Wednesday, May 3

3 Sets:

  • 3 Wall Walks + 10 Shoulder Taps (5 E/S): you will start from a plank position with feet on the wall, walk up, when you get to the nose-to-wall hollow position do the shoulder taps then walk back out to the plank position (no push-up).
  • 5 Depth Broad Jumps stand on a knee-high box or plates, jump off as shown in video landing on the ground with knees bent at a quarter-squat depth then immediately jump forward as far as possible. Land softly in the quarter-squat position, stick the landing.

AMRAP 12 min.

6 Handstand Push-Ups, any style

8 Dumbbell Snatches (5 E/A 50/35)

10 Steps One Arm Overhead Walking Lunges (50/35 – switch sides every round)

Thursday, May 4

DEADLIFT 3×3 @ 87-90%

No touch and go allowed. Set up, regrip & brace after each rep.  

AMRAP 3 min. X 3 Sets, resting 1 min. between sets.

Max Unbroken Wall Balls

When you break, with remaining time perform as many repetitions as possible of Chest 2 Bar Pull-Ups.

Score is the sum of total number of reps for each movement performed in each 3 min. AMRAP.

Friday,  May 5

For Time:

1km Run

30 Shoulder to Overhead (115/75)

20 Burpees Over the Barbell

10 Muscle-Ups

20 Burpees Over the Barbell

30 Overhead Squats (135/95 load up the same barbell at any point of the WOD)

100 Double Unders

Saturday, May 6

Open Box 9:00AM-12:00PM

“Be strong and of good courage;” – Joshua 1:9

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. $15.00 at Front Desk and/or email ani@crossfitpty.com. REGISTRATION DEADLINE MONDAY, MAY 1. 

Monday, Apr. 24

Back Squat

X2 Series

5-5-5-5 @73-80%*

*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.

*You may increase weight through the series up to 80% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did last week.

Choose Row, Bike, Ski Erg (make sure you are switching around each week)

5:00 Row/Bike/Ski @ 80% RPE

1:30 Rest

2:00 Max Plate Burpees

1:30 Rest

5:00 Row/Bike/Ski

*Goal is to maintain the same calories in the second 5 minute interval as in the first.

Tuesday, Apr. 25

4 sets of 1-5 Strict Pull-Ups + 1-5 Kipping Pull-Ups*

*Choose a rep scheme you can handle for performing both movements back to back and unbroken. This may mean just doing one and one.

10 min. AMRAP

6 Strict HSPU*

15 Russian KB Swings (heavy)

100 m Run

*Scale with barbell Strict Press @ 65-75% of 1RM

Wednesday, Apr. 26

3 Sets:

  • 10 Wall-Facing Shoulder Tapsscale by performing with feet lower down on wall and hands farther from wall. Keep your midline tight and don’t sag!
  • 3x attempts per set of Triple Broad Jump – minimize contact time on each jump. Stick the landing.

5 rounds for time:

9 Hang Clusters, 95/65#

35 Double Unders

Thursday, Apr. 27

DEADLIFT 4×3 @ 85-88%

No touch and go allowed. Set up, regrip & brace after each rep.  

Accessory:

Accumulate 4 minutes of L-Sit Hold, Time Cap: 10 min.

4 Sets 25 ft. Two-Arm DB Overhead Carry, rest as needed.

3 rounds for QUALITY:

25 DB Glute Bridges

25 Hollow Rocks

15 Pause Ring Rows (2 sec)

75 Single Unders

Friday,  Apr. 28

4 rounds for time:

400 m Run

15 S2OH, 135/95#

12 Burpee C2B Pullup (Scale down to Burpee Pull-Up or Burpee Jumping Pull-Up C2B)

Alternative Conditioning

*Replace S2OH with DB Push Press.

Saturday, Apr. 29

Open Box 9:00AM-12:00PM

MINDSET: how and what you think directly alters the outcome of your efforts.

You must BELIEVE to achieve. 

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list $15.00 at Front Desk and/or email ani@crossfitpty.com

SPECIAL ANNOUNCEMENT: FOTB FUNDRAISER

We know how strong and beautiful our Community is. So every year we take that strength and love we share to give a hand to those in need. We are pleased to announce that we will be raising funds from and during the competition for the Asociación Pro Niñez Panameña. Check out their site so you can see all about it and how to further donate: http://www.proninezpanama.org/

Monday, Apr. 17

Back Squat

X3 Series

5-5-5-5 @73-78%*

*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.

*You may increase weight through the series up to 78% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did for the 2 reps of week 1 of this cycle.

Choose Row, Bike, Ski Erg (make sure you are switching around each week)

X3 Sets Max Effort Calories in 3 minutes.

Rest until recovered between sets. Keep track of your numbers.

Tuesday, Apr. 18

5 Sets x 3 Reps Strict Tempo HSPU

Scaling: Downward Dog HSPU with Tempo

You may kip up from the bottom. Perform the negative as slow as you can.

AMRAP – 9 min.

3 Ring Muscle-Ups*

10 Ground to Overhead (115/75)

30 Double Unders

*Scaling: Bar MU, 6 C2B Pull-Ups, 10 Pull-Ups

Wednesday, Apr. 19

4 Sets:

Superman Hold + Arch Rocks hold 15s then 10 rocks.

Feel free to use the progression that best fits you at the moment!!

5 Tall Box Jumps*

*You may use a smaller box to step down. Choose a challenging height.

150 Wall Balls For Time

Every time you break 5 Burpee Box Jumps (Box Facing)

Time Cap: 15 min.

Thursday, Apr. 20

DEADLIFT 5×3 @ 83-85%

No touch and go allowed. Set up, regrip & brace after each rep.  

5 Rounds

30 Strict AbMat Sit-Ups

20 Dumbbell Rows (40/25 – please try to maintain a solid hollow plank position)

$-Out:

Accumulate 3 minutes of L-Sit Hold, Time Cap: 10 min.

5 Sets 20 ft. DB Overhead Carry each arm, rest as needed.

Friday,  Apr. 21

For Time:

800m Run

20 Squat Snatches (95/65)

600m Run

15 Squat Snatches (115/75)

400m Run

10 Squat Snatches (125/85)

200m Run

5 Squat Snatches (135/95)

Scaling

Down: 55/35, 65/45, 75/55, 95/65

Up:  115/75, 135/95, 155/105, 165/115

Alternative Conditioning

For Time:

800m Run

30 Barbell Jumping Squats (45/35)

30 Jumping Lunges (total)

600m Run

25 Barbell Jumping Squats (45/35)

25 Jumping Lunges

400m Run

20 Barbell Jumping Squats (45/35)

20 Jumping Lunges

200m Run

15 Barbell Jumping Squats (45/35)

15 Jumping Lunges

Saturday, Apr. 22

Open Box 9:00AM-12:00PM


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