This week at 911 CrossFit 2/27-3/2

Monday

SWOD
Bench Press
3x5 (60%, 70%, 80%, of working max.  Last set is max repetition attempt)

WOD:
5 Rounds for time:
400m Run
Barbell Complex: 135/95

• 5 Deadlifts
• 5 Barbell Rows
• 5 Hang Cleans
• 5 Push Press
• 5 Front Squats

Skill WOD:

Accomplish 100 Double-Unders (break up as necessary)

Coaching notes:  During the complex, you can not let go of the barbell.  Barbell can not rest on the ground till all reps and exercises are completed back to back.

Tuesday

Tabata Knee to Elbow

then...

"Arnie"

21 TGU-Right Arm

50 KBS

21 OHS-Left Arm

50 KBS

21 OHS-Right Arm

50 KBS

21 TGU-Left Arm

Coaching notes: Must be completed in that order.

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Wednesday

3 Rounds for time:

400m Row/Run

14 Muscle ups (Scaled: Pull-ups and Dips)

21 Box Jumps

28 GHD Sit-ups/Butterfly Sit-ups

Skill:

Muscle-ups

Coaching Notes: When you reach the top of your muscle-up pull, it is very important to keep the rings as close to you as possible.  The rings should be nearly in front of your chest.  A strong kip will give you the necessary momentum.  

Thursday

Deadlift

3x5 (60%, 70%, 80%, of working max.  Last set is max repetition attempt)

15 minute AMRAP Ladder 135/95lb

Start with 1 Rep, add 2 every round. (Second round 3 reps, Third round 5, etc.):

1 Thruster (Keep barbell overhead last repetition)

Overhead Barbell Walk 15m 

1 Squat Clean 

Barbell Lunge 15m

FWOD
Tabata Wall Runs

Friday

"Isabel"

For time:

30 reps of Snatch 135lbs

Snatch Focus WOD:

Hang Snatch 3x5(Light)

Snatch Pulls 3x3 (Heavy)

Snatch Balance 3x3 (Light)

Hang Snatch 3x5 (Heavy)

Coaching Notes:  Olympic lifts are all about explosive movement.  You should be jumping.  If you're feet aren't leaving the ground, you aren't doing it right.  Don't explode from the ground, keep the chest high, and as soon as that bar passes your knees, literally jump as if your life depended on it.

This week at 911 CrossFit 2/20-2/24

Monday

Strength:
Deadlift

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt


WOD
"DT"
5 Rounds for time:
155lb Dead Lift- 12 Reps
155lb Hang Power Clean- 9 Reps
155lb Push Jerk- 6 Reps

Women's Rx 105lb.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Tuesday

Strength:
Bench Press

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt

WOD

3 Rounds for time:
Row 100m (Resistant level 5)
75 Air Squats
50 Ring Push-ups
25 L Chin-ups

Coaching Notes:  If you reach a sticking point during bench press, squeeze the bar and try to "pull it apart."  This will further activate your triceps to grind out that last glorious repetition.


Wednesday

Strength:
Hang Power Snatch
1x5 (65% of 1RM)
3x3 (75% of 1RM)
1x1 (90% of 1RM)

WOD
7 Minute AMRAP
7 12 ft Wall Shots 20/12
7 Toe-to-Bar

rest 2 minutes then...

5 Minute AMRAP
5 Box Jumps
5 Overhead Lunge 45/25

rest 2 minutes then...

3 Minute AMRAP
1 25m Weighted Sprint 20lbs
3 Squats 20 lbs
(Squats performed at end of every sprint)

Coaching Notes:  During the weighted sprints and squats, you can hold the plate in any fashion.  Ideally, the closer to you, the easier.  Stay tight and control your movements.  During the snatch, if you aren't getting airborne, you aren't being nearly as explosive as you should be.  Remember, jump and reach triple extension (Hips, knees, ankle fully extended) for maximum explosiveness, make those hips meet the bar.


Thursday

Strength:
Standing Overhead Press:

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt

WOD

Tabata Ring Dips
15 min AMRAP
7 Push Press 135/95lb
10 TGU 53/35
15 Sit-ups
Tabata L-Sit hold

Coaching notes:  As stated earlier, if you reach a sticking point, squeeze the bar like hell.  During Standing Overhead Press, it's detrimental to stay tight and flex the abs, glutes, and quads for stabilization during a heavy press.  Drive the head forward enough to keep the bar over your heels.


Friday

Strength:
On the minute every minute for ten minutes:
Back Squat:
1-1-1-1-1-1-1-1-1-1 (85% of 1RM)

WOD
"Death by Pull-ups"
With a continuously running clock, do one rep the first minute, two reps the second minute, three reps the third minute, etc. Continue until you can no longer complete the reps within the minute or complete failure.
Record Minute achieved.

Monday

SWOD
Bench Press
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)
Tabata Push-ups

WOD
5 rounds for time and quality:
3 Hanging Ring Extensions per arm
5 Russian Leg Lifts
7 Pull-ups

Skill Work
Ring Muscle ups and Progressions


Coaching notes:  If Russian Leg Lifts are too advanced.  Get your body up there with a kip and descend slowly with the body extended (the second half of the movement).  If this is still too difficult, do toe-to-bars.

Tuesday

SWOD

Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)

WOD

8 Rounds for time
1 50m Weighted Ball Sprint
3 Clean and Jerk 155/95
5 Single Arm Standing KB Press 53/35


Wednesday

WOD
"Whitten"
5 Rounds for time
22 KBS
22 Box Jump
400m run
22 Burpees
22 Wall Ball Shots

FWOD
Tabata Standing Ring Extension

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Thursday

SWOD
Back Squat
1x5 (75%)
1x3 (85%)
1x1* (95%, max repetition attempt)
1x20 (50% of 1RM)

WOD
7 Minute AMRAP
7 Front Squats
7 Chest to Bar Pull-ups

rest 2 minutes then...

5 Minute AMRAP
5 Overhead Squats
5 Barbell Burpees

Coaching Notes:  On heavy squats, if you get stuck squeeze the bar to keep your upper body tight and drive the hips forward while drilling your heels through the floor.  During front squats, keep the chest and elbows high.  For maximum stabilization and success of overhead squats, it's important to actively push your shoulders up towards your ears.

Friday

SWOD
Power Snatch
3-3-3-3-3 (Work up to a new 3RM)

WOD
For time:
Run 5k

This week at 911 CrossFit 2/6-2/10

Monday

SWOD
Deadlift
3x5 (65%, 75%, 85%, last set is max repetition attempt, hitting at least 5)

CWOD
"Cindy"
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Coaching Notes:  A proper set-up will make pulling more weight easier, and prevent injury.  When it comes to heavy, compound movements, you have to always be conscious of form and how your body is moving.

Tuesday

3 Rounds for time:
Run 800m
3 Rope Ascents
50m Tire Flip (TG-Large tire, RX-Medium, Scaled-Small)

Skill WOD
Work on "Ice Cream Makers"

Coaching notes:  For tire flips, remember to drive your force horizontally into the tire, not vertically.  For "Ice Cream Makers" do a couple sets if time permits.  If performing with the legs extended is too difficult, a "tuck" position with the legs bent makes a great progression.  Lower your body till the lower back is parallel to the ground.  Flex and hold at top and bottom position.



Wednesday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt, hitting at least 3)
1 set-Push Press max repetition attempt using the same weight from the last set of the 3x3.

CWOD
"Rahoi"
12 minute AMRAP of:
12 Box Jumps (24 in)
6 Thrusters (95/65)
6 Bar-facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Coaching Notes:  If your lower back is hurting during heavy Standing Overhead Presses, you probably aren't flexing your glutes and quads.  This will stabilize your core and help you drive the bar vertically.  Also, it will prevent from hyper extending the spine.

Thursday

SWOD
Clean
3-3-3-3-3
Work up to a new 3RM

CWOD

For time:
50 DU
10 HSPU
20 Pull-ups
30 Medball Cleans
40 Weighted Step-ups 45/25
50 V-ups
50 DU

Coaching Notes:  Too many times beginners try to "muscle" their way through cleans.  In all Olympic movements, you want to manipulate momentum to get under the bar.  Through explosive hip drive, at it's peak, the bar will maintain a brief moment of "weightlessness."  This can be demonstrated by throwing a ball in the air.  At the top, the ball will be weightless, then be subject to free-falling gravity.  If you held on to the ball the whole time while lifting it up, there will be no moment of weightlessness.  Therefore, if you tried to raise 200 pounds by muscling it, you will fail.  Launching the bar will be achievable by a strong, explosive pull, and getting under the bar once the momentum of the pull sends it "weightless."  Notice in this video how the bar keeps moving upward as she gets under the bar.

Friday

SWOD
Back Squat
3x3 (70%, 80%, 90%, last set is maximum repetition attempt, hitting at least 3)

CWOD
400m Farmers Walk 53/35
25 Single arm KB Swing (per arm)
25 Single arm KB Thrusters (per arm)
25 Single arm KB Floor Press (per arm)
25 Single arm KB Snatch (per arm)
400m Farmers Walk

FWOD
3 one minute rounds "Hollow Rock"

Coaching Notes:  Back squat depth is hip joint below the knee.  If you aren't achieving this depth, deload your weight.  A proper 135 pound squat is 100 times more respectable than a 300 pound half squat.