This week at 911 CrossFIT 3/26-30

Monday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is max repetition attempt)
Overhead Squat
7x1

WOD
"Grace"
30 Reps for time
Clean and Jerk 135/105

Coaching Notes:   It's a new strength cycle, so be sure to add +10 pounds to your max and get your new working max.    During Grace, remember it's okay to "pace" yourself in the WOD.  Especially since olympic lifts are involved.  Focus on your set-up instead of trying to race through the reps and have failed reps that will just drain you and risk injury.


Tuesday

SWOD
Bench Press
3x5 (65%, 75%, 85%, last set is max repetition attempt)

WOD
5 Rounds for time
250m Run
1 15ft Rope Climb
2 Wall Slides
4 Ring Extensions (each arm)
8 Toe-to-bar
10 Second Handstand Hold
20 Double Unders

Coaching Notes:  It's a new strength cycle, so be sure to add +5 pounds to your max and get your new working max.


Wednesday

"Bulger"
Ten Rounds for time
Run 150m
7 Chest-to-bar pull ups
7 Front Squat 135lbs
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. 

Coaching notes:  Chest to bar means chest touches the bar.

Thursday

SWOD
Deadlift
3x5 (65%, 75%, 85%, last set is max repetition attempt)

WOD
3 Rounds for Time

21 Deadlift (Rx 225/155 RTG 300/205)
2 Min Bike Sprint
40 Wall Balls (Rx 12ft 20/12)
2 Min Bike Sprint

Coaching Notes: It's a new strength cycle, so be sure to add +10 pounds to your max and get your new working max. 

Friday

SWOD
Standing Overhead Press
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)
Push Press
5x5 (95% of Standing OHP max)

GWOD
5 Minute AMRAP
25m Walking Lunges
3 Tumbles or Cartwheels

3 Minute AMRAP
Muscle-ups Ring/Bar

2 Minute AMRAP
Rope Climb (Note, must be on rope the whole AMRAP)

1 Minute AMRAP
L-Sit Hold

Tabata
Hand Stand Holds (Rx No wall)

Coaching Notes:  The only way you'll get better at hand stand holds in by acknowledging what you need to correct.  If you can't get up 90 degrees, then you need to throw your feet farther, if you fall forward, you need to ease up on the throw, etc.

This week at 911 CrossFit 3/19-3/23

Monday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD
"Weaver"
Four rounds for time:
10 L-Pull ups
15 Push ups
15 Chest-to-bar pull ups
15 Push ups
20 Normal pull ups
15 Push ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina. 


Tuesday

SWOD
Back Squat
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)
1x20 Widowmaker (10RM weight)

WOD
For time:
21-15-9
Squat Snatch Rx 95/75 RTG 115/95
50m Sprint


Wednesday

"Flavia"
For time:
121 KBS Rx 35/25 RTG 53/35
600m Row
21Wall Slides
600m Row
121 Ball Slams or Hammer hits

FWOD
3x10 TGU (each set heavier weight)


Thursday

SWOD
Bench Press
5x10 Speed (40-50% of 1RM)

"Fran"
21-15-9
Thrusters 95/65
Pull ups

Coaching Notes:  SWOD is speed work.  Explode off chest as fast as possible, that is the goal.


Friday

9 min AMRAP:
200m Singles
200m run

6 min AMRAP:
200m Backwards run
5 Cal Row

3 min AMRAP:
25m Sprint
5 Box Jumps

Skill WOD:
60 Handstand hold (Free or against wall)
60 L-Sit hold


Coaching Notes:  Break up skill WOD sets as needed.  Total accumulated time must equal 60 (6 sets of 10 seconds, 10 sets of 6 seconds, etc.)

This week at 911 CrossFit 3/12-3/16

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
5x5 Push Press (with 85% weight used in OHP)

WOD
3 Rounds for task:
2 Minute Bike Sprint
2 Minute Double Unders
2 Minute Row
2 Minute Singles

Coaching Notes:  I made a typo last coaching notes for the OHP.  Make sure TO keep your quads and glutes flexed, last time I missed a word so it showed that you shouldn't.  My apologies.  Focus on the lock out in the push press, often, it gets shortchanged when people perform the repetitions too fast.


Tuesday

SWOD
Pendlay Row
5x5
Hang Clean
3x5

WOD
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power cleans 135lbs

Coaching Notes:  Remember for the cleans:  JUMP!  If your feet don't leave the ground, you aren't being explosive enough and trying to muscle it.  If you can't nail the muscle-up, make sure you are practicing.  You won't get good at them by never trying them.  Progressions include:  Jumping from a box, bands, and performing with your knee on the ground.  Keep the rings together at the top of the pull-up and pull through, this is KEY to getting the muscle up.


Wednesday

SWOD
Deadlift
3x5/3/1 (75%, 85%, 95%, last set is maximum repetition attempt)

WOD
"Mr. Joshua"
5 Rounds for time:
Run 400m
30 GHD Sit-ups
15 Deadlift 250lb

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Coaching notes:  During GHD sit-ups, to avoid injury and maximize exercise efficiency, you must descend with the knee bent, and during the ascent, shoot your legs straight.  I've preached this before and if I see it again, I will body slam you -Adam.

Thursday

SWOD
Bench Press
3x5/3/1 (75%, 85%, 95%, last set is maximum repetition attempt)

WOD
4 Rounds for time
100m Row
30 Wall Balls
10 Split Jerks Rx 165/115 RTG 185/135
4 15m Shuttle Sprint

FWOD
Farmer's Walk 400m Rx: 50% of Bodyweight

Coaching Notes:  "Rip the bar apart" when you get stuck on those last reps of bench.  This further activates the triceps for that last few inches you need to peel out.


Friday 

SWOD
Hang Snatch
2x2 (65%, 75%)
2x1 (85%)
1x1 (90%)
Snatch Balance
10x1

WOD
For score, every rep equals one point:

3 minute AMRAP:
Bodyweight Cleans

3 minute AMRAP:
Bodyweight Front Squat

3 minute AMRAP:
Snatch (75% of Bodyweight)

3 minute AMRAP:
KBS Rx 53/35 RTG Single Arm 53/35

3 minute AMRAP
TGU Rx 53/35 RTG 75/45lb Barbell

2 minute rest between each AMRAP

Coaching Notes:  Like all olympic lifts, JUMP!  For the WOD, you can either do Rx or RTG, not a mix of both, choose wisely.

This week at 911 CrossFit 3/5-3/9

Monday

SWOD
Deadlift 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)
Snatch Grip Deadlift 3x8-10 reps

WOD
5 rounds for time:
3 Muscle-ups (Scaled: 9 Pull-ups, 9 Ring dips)
6 Ring/Parallette HSPU
9 Back Extensions

Coaching Notes:  During the Snatch-grip deadlift, it is important you drop your butt lower than usual.  It is not meant to be a "let me use all of my back" lift.  Muscle-ups require speed, a slow pull-up will not do the trick unless you have the strength to do so.


Tuesday

12 Minute AMRAP
3 OHS 155/105lb
300 Single Jump Rope

10 Minute AMRAP: 135/95lb
3 Strict Press
3 Push Press
3 Push Jerk

5 Minute AMRAP
5 10m Shuttle Sprint
5 Thrusters 115/75lb

Coaching Notes:  Remember, in the jerk, you need to drop under the bar as well as press.


Wednesday

SWOD
Bench Press 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)
Floor Press 3x8-10 reps

"Badger"
Complete three rounds for time of:
30 Squat Cleans 95/65lb
30 Pull-ups
Run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

Coaching notes:  To improve your clean, catch your squat-cleans in the hole position rather than doing a power clean and a full squat.  This will develop not only your strength, but give you more confidence to clean heavier weight and drop under the bar.


Thursday

"Pain Storm 911"
For time (40 minute cap):
50 Burpees (Monkey Bar Tap)
400m Run
150 Walking Lunges
100 Hand Release Push-ups
400m Run
150 Sit-ups
100 Squats
150 Jump rope singles
400m Run
50 Pull-ups

Coaching notes:  Good luck.

Friday

SWOD
Back Squat 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)

WOD
2 rounds for time:

3 Reps Bear Complex (Rx: 135/95 RTG: 165/115)
   One Rep=

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

6 Sumo Deadlift High Pull (Rx: 135/95 RTG: 165/115)

9 Wall Balls

18 Left-arm KBS (Rx: 53/35lb)

18 Right-arm Shoulder Press (Rx: 53/35lb)

18 Left-arm Shoulder Press (Rx: 53/35lb)

18 Right-arm KBS (Rx: 53/35lb)

Coaching notes:  If you experience shoulder pain during the SDHP, vary your grip or substitute for kettle-bells.  Genetically, there are three main types of shoulder joints and you might be on the short end of the stick and experience impingement in the rotator cuff.