Sunday, October 25, 2015

THIS WEEK AT 911 CROSSFIT

Wods by Jim Sayih



MONDAY  - OCT 26

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 10 Handstand Push-ups
Minute 2 – 12 Pistols (alternating)
Minute 3 – 40 Double-unders
B.
Every minute, on the minute, for 6 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3 sets):
Front Squat
1x1x90%
1x1x95%
1x1x97%
C.
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

TUESDAY -OCT 27


A.
Push Press
1x8x75%
B.
Split Press
1x5x20%
1x4x25%
1x3x35%
1x2x45%
1x1x55%
C.
Every two minutes, for 14 minutes (7 sets):
Split Jerk
1x3x70%
D.
Five rounds, not for time, of:
6 Bar Muscle-ups
Handstand Hold, 45 seconds
L-sit, 30 seconds


WED - OCT 27


A. Every minute, on the minute, for 8 minutes:
Minute 1 –  10 reps  INVERTED ROW  
(MAY USE A BOX TO ELEVATE YOUR FEET)
Minute 2 –  30 SEC OLYMPIC PLANK (Michael Shuma's style, arms extended in front of you as far out as possible)
B.
Every two minutes, for 20 minutes (10 sets):
Clean + Push Press + Push Jerk
Coach's  Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C.
21-15-9 reps for time of:
24/20″ Box Jump-overs
115/75 pound Overhead Squat


THURSDAY - OCT 28


Rest Day

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
Or… Aerobic Restoration
Perform 20 to 30 min of one of the following at approximately 70% effort:
– Row (focus on efficient mechanics and a low stroke per minute rate)
– Spin (up and down moves )

B.
– Choose some of the Thoracic Mobility Drills  - spend 6 minutes with them. 

– Choose 2-3 Lower Body Mobility Drills  - spend 8 min 

– Choose 1-2 Upper Extremity Mobility Drills - spend  6 min

12 Bar Facing Burpees
Rest 2 minutes

FOUR ROUNDS, each for time, of:
Row 500m
185/135 pound Power Clean, 6 reps


FRIDAY OCT 29TH


A.
Four rounds, not for time, of:
HOLLOW ROCKS -  30 reps
BIRD DOG  10 reps  https://www.youtube.com/watch?v=V_TXceHO6n8
10 One-legged Kettlebell Deadlift (each leg)
B.
Every 90 seconds for 15 minutes (10 sets):
Back Squat
1x2x80%
Then…
Back Squat
1x8x50%
C.
Every minute, on the minute, for 10 minutes:
Deadlift

1x3x70%
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Sunday, October 18, 2015

THIS WEEK AT 911 CROSSFIT

Wods by Jim Sayih

OCT 19 - OCT 23


Monday Oct 19th

A.
Three rounds, not for time, of:
5 Muscle-ups (or scale 5 pull ups / ring rows + 5 dips)
Handstand Hold, 30 seconds
Hawaiian squats- 5 (each leg)

B.
Every minute, on the minute, for 10 minutes:
High Hang Snatch
notes
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.

Three rounds for time of:
Run 400m
135/95 pound Overhead Squat, 10 reps
15 Handstand Push-ups


Tuesday Otc 20th


A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 15′ Rope Climb, 2 ascents
Minute 2 – 6 Ring Dips
Minute 3 – 40 Double unders

B.
Every minute , for 10 minutes (10 sets):
Clean x 2 reps
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Four rounds for time of:
10 Burpees
115/75 pound Thruster, 10 reps
10 Chest-to-bar Pull-ups


Wed - Oct 21st


A.

Three rounds, not for time, of:
Hollow Rock, 45 seconds
Turkish Get-up, 2 reps (each arm)
12 Pistols (alternating)

B.
4 rounds, not for time, rest 2 min between wods.
Row 1000m
32/24 kg Russian Kettlebell Swings, 25 reps
25 Push-ups


Thr - Oct 22nd


Rest Day

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
Or… Aerobic Restoration
Perform 20 to 30 min of one of the following at approximately 70% effort:
– Row (focus on efficient mechanics and a low stroke per minute rate)
– Spin (up and down moves )

B.
– Choose some of the Thoracic Mobility Drills  - spend 6 minutes with them. 

– Choose 2-3 Lower Body Mobility Drills  - spend 8 min 

– Choose 1-2 Upper Extremity Mobility Drills - spend  6 min
https://www.youtube.com/watch?v=ntvyIMma86Q

NOTES
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
WOD Every minute, on the minute, for 9 minutes:
Minute 1 – 5 strict Chip-ups
Minute 2 – 10 Handstand Push-ups
Minute 3 – L-sit, 30 seconds

Friday -  Oct 23rd


A.

Every minute, on the minute, for 9 minutes:
Minute 1 – 4 Muscle-ups - or scale to 5 pull ups/ ring rolls + 5 dips
Minute 2 – 6 Roll to candlestick  
Minute 3 – 10 Toes to bar

B.
Overhead Squat
5x10xM.E.

C.
Complete as many rounds as possible in 15 minutes of:
Row 500m
20/14 pound Wall Ball Shots, 20 reps



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Sunday, October 11, 2015

THIS WEEK AT 911 CROSSFIT

Wods by Jim Sayih
OCT 12 - OCT 16




MONDAY OCT 12

A.
Every minute, on the minute, for 5 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

B.
Every two minutes, for 12 minutes (6 sets):
Front Squat
1x1x95%
5x1x90%

C.
Every minute on the minute for 24 minutes:
Minute 1: 10 Burpee Box Jump-overs, 24/20″
Minute 2: 10 Toes-to-bar
Minute 3: 30 Double unders



TUESDAY OCT 13

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold, 45 seconds
Minute 2 – L-sit, 45 seconds
Minute 3 – 5 Muscle-ups

B.
Every minute, on the minute, for 5 minutes:
Power Snatch
5x2x60%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Snatch
5x2x65%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Snatch
5x1x70%

C.
Four rounds, each for time, of:
275/185 pound Deadlift, 10 reps
20 Box Jump Overs, 24/20″
25 Chest-to-bar Pull-ups
Rest 1 minute


WED - OCT14

A.
Three rounds, not for time, of:
12 Handstand Push-ups
Dumbbell Row, 10 reps (each arm)
Weighted Plank Hold, 60 seconds
B.

Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x60%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x65%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x70%

C.
For time:
Row 500m
30 Burpees
50 Double unders
20 Burpees
40 Double unders
10 Burpees
30 Double unders


THR - OCT 15
(LIGHT WORK, A REST DAY)

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
OR Aerobic Restoration, Perform at least 20 min  - Spin or rower

B.
Mobility and Maintenance
– COACH WILL Choose 1-2 Thoracic Mobility Drills from video and spend 4 minutes with them.

https://www.youtube.com/watch?t=3&v=ULj-K0DsjPE

–COACH WILL  Choose 2-3 Lower Body Mobility Drills from the video and spend 8 minutes with them.

https://www.youtube.com/watch?v=0ZKojB7DVvc

– 5 way shoulder - Upper Extremity Mobility Drills from Mobility WOD and spend 4 minutes with them.

https://www.youtube.com/watch?v=-ZU3X59t7is

C.
Four rounds, each for time, of:
Run 400m
21 Kettlebell Swings, 32/24kg
12 Chest-to-Bar Pull-ups
Rest 2 minutes



FRIDAY - OCT 16

Every minute, on the minute, for 5 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

Every two minutes, for 10 minutes (5 sets):
Back Squat
1x1x95%
1x1x97%
3x2x90%

THEN
Eight rounds, each for time, of:
Row 500m
Rest 60 seconds

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