Workouts For The Week Of June 26, 2017

by Johnny Bouchard on 25/06/2017

Monday

WOD:
5 Rounds
1 Minute Wallball Shots (20/14#)
1 Minute Box Jumps (24/20″)
1 Minute Row For Calories
1 Minute Rest
Tuesday
WOD:
For Time
1 Mile Run (for time)
30 Clean & Jerks (135/95#)
 
Wednesday
WOD
For Time: (done in heats of 4, outside)
30/25 Cal Air Bike
20 Burpee Jump Over A Box Like You Are Jumping a Fence
100′ Prowler Push (6×45# Plates For Guys, 4×45# Plates For Girls)
(8 Minute Cap)
Thursday
WOD
AMRAP x 16 Minutes
21 Sit-Ups
15 Push-Ups on DB Handles (Rx + = Ring Push-Ups)
9 Front Squats (Rx=115/80#, Rx+ = 155/105)
Friday
WOD:
“Helen”
3 Rounds For Time
400m Run
21 KB Swings (1.5/1 Pood) [use 55/35# DB if we run out of KB’s or stagger heats]
12 Pull-Ups
(This should be done in 14 minutes or less)
No Comments

6/24/2017

by Eric on 23/06/2017

CrossFit Decatur – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP In 30 Minutes of:

1000 Meter Row

50 Burpess

50 Box Jumps

800M Run

No Comments

WOD for 6.23.17

by Eric on 22/06/2017

CrossFit Decatur – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

1300 feet of Overhead Walking Lunges with a 45/25# (Single) Dumbbell

Every Minute On The Minute Do 5 Burpees.

(32 Minute Cap)

No Comments

WOD for 6.8.17

by Eric on 21/06/2017

CrossFit Decatur – CrossFit

In my humble opinion this is the most important day of this week’s program. Days like today give you a chance to slow down and improve on something. Additionally the little circuit at the end will strengthen some small muscles and ranges of motion that we aren’t hitting often enough.

Additionally your energy system (metabolic system..i.e. the thing that controls your metabolism) and nervous system will get a chance to recover from the intensity that this week has demanded.

Many people will skip today because there is “no cardio” to that I say this…

If you just do some crazy long “cardio” run, or high volume 21-15-9 go as fast as you can WOD every day you will put your body’s endocrine, nervous and metabolic systems in such a deep ditch that you won’t recover and adapt…and if you don’t adapt then you’ll as Darwin says “cease to exist” (in this case you will stop improving).

“It is not the strongest of the species that survives, nor the most intelligent. It is the one that is the most adaptable to change.” – Darwin

View Public Whiteboard

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Metcon (No Measure)

3,3,3,2,2,2,1,1,1 High Hang Squat Snatch

Nothing heavier than 75% of a 1 Rep Max
The purpose of this part of class is to develop the skill of the high hang squat snatch. Less than 10% of CFD can do a squat snatch and we are going to fix that.

This is not scored because the point isn’t to go heavy, show off how much you can lift .

Develop your technique.

Snatch Grip Deadlift (3,3,3,3,3)

The snatch grip deadlift is very awkward. The point here is to lift heavy with the snatch grip. That being said manage your expectations. This will probably be around 60% of a 1 rep max deadlift.

Metcon (No Measure)

3 Sets of..

•10 Reps of the Cossack Squat with a KB (https://goo.gl/kTMP5x)

•10 DB Z Press (https://goo.gl/uwNcor)

•Accumulate as much time in the L-Sit/Tuck Sit as possible.

This will be set-up like a circuit. Classes will divide into 3 groups and you will have :90 to complete the work before moving onto the next station.
On the first 2 movements select a weight that is challenging, but doesn’t force you too fault to bad mechanics. The last 2 reps should be very hard.

On the Evil Wheels control is key. It’s not a race. The slower you go the strong your core will be.

No Comments

WOD for 6.21.17

by Eric on 20/06/2017

CrossFit Decatur – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Speed Ladder Warm-Up

Metcon

Metcon (Time)

For Time:

800m Run

30 Hang Squat Cleans (155/105#)

800m Run

No Comments

6.21.17 Training for Jenna

by Eric on 20/06/2017

CrossFit Decatur – CrossFit

View Public Whiteboard

Part A

Box Squats (5-5-5-5-5-5-5)

Instead of loading the back let’s use a kettle bell and keep the load in the front. I’d like to use a heavy KB so you’ll have to fire the glutes. Play around with it and see where you’re more comfortable at (with one KB in the goblet squat hold position or two KBs in the front rack position.) Start off with no weight and increase the weight each set, if possible.

Part B

DB Good Mornings (10-10-10-10-10)

Descend as slow and controlled as possible and ascend quickly, focus on keeping the back flat and be sure to squeeze the glutes at the top of every movement.

Part C

Metcon (AMRAP – Rounds and Reps)

EMOM for 22 Minutes

10 Front Rack Stationary Alternating Lunge steps #75 barbell

10 Cal Air Bike
Even Rounds Lunge

Odd Rounds Air Bike

*Lunge steps, use a rack and the steps are alternating every step counts as a rep. If for some reason you loose the EMOM just keep going for 22 minutes and record the total rounds and reps completed over the 22 minute time domain.

No Comments

WOD for 6.20.17

by Eric on 19/06/2017

CrossFit Decatur – CrossFit

Happy 27th Birthday to the Mayor, Lisa Milko!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Dr. Danny Matta from Athletes Potential has programmed a custom warm-up for our workout today. We’ll unveil it tomorrow in class.

For those of you that are able he will be in the gym at 8 am to coach/look at any nagging problems. If you can make it in do it! He’s one of the best physical therapists in the United States.

Metcon

Metcon (AMRAP – Reps)

5 Rounds For Reps

1 Min Max Sumo Deadlift High Pull (75/553)

1 Min Max Push Press (75/55#)

1 Min Max Calorie Row

1 Min Rest

No Comments
  • June 2017
    M T W T F S S
    « May    
     1234
    567891011
    12131415161718
    19202122232425
    2627282930  
  • Paleo Meal of the Day

  • Archives

  • Categories