This week at 911 CrossFit 1/20-1/24

Monday

Strength
Back Squat
-4x5 @ 80%
-1x as many reps as possible, 85%

WOD
14 Minute AMRAP of:
200m Run (Door, just our building, to back door)
6 Toe-to-bar
12 Russian KBS 70/53
18 Wall Balls



Tuesday

Strength
Three reps of Below Knee Clean
-5 sets @ 75%

WOD
For time:
Two rounds of:
10 KB Snatch (left arm) 53/35
100m Sprint
10 KB Snatch (right arm) 53/35
100m Sprint
then immediately...
Row 750m
20 Burpees



Wednesday

Strength
Power Jerk
-15 Minutes to work up to a 2rm

WOD
12 Minute Ladder of:
3 Double-unders
3 OHS 115/75
3 Clean & Push Press 115/75
6 Double-unders
6 OHS
6 Clean & Push Press
9 Double-unders
9 OHS
9 Clean & Push Press
12 Double-unders...etc. Keep increasing by 3 reps per round until time finishes



Thursday

Strength
2-Position Snatch (Floor, high hang)
-2 sets @ 75%
-3 sets @ 78%

WOD
For time: (Rep/Round scheme above the specific exercise)
15-12-9-6-3
Chest-to-bar Pull-ups
10-8-6-4-2
Deficit HSPU (45/25lb plate)
3-3-3-3-3
Forward Roll+Burpee
Time Cap: 15 Minutes

Coaches notes: If you're uncomfortable with the roll, just perform burpees



Friday

Strength
Power Clean+Clean & Jerk
-4 sets @ 80%
Back Squat
-5x3 @ 60% (Come up as quickly as possible, shorter rests, 60 seconds tops)

WOD
15 Minute AMRAP of:
400m Run
7 Box Jumps
7 Deadlifts 275/135
7 KB Thrusters 53/35 (per hand)




Road to Regionals 2014

Monday

I- Monday's WOD


Tuesday

I-
Warm up, flexibility, mobility. Sign up for the Open.

II-
15 Minutes to work up to a heavy full Clean

Hang Power Clean
5 Rounds:
-30 seconds Max Reps, unbroken (focus on grouping cleans back to back for competition reasons)
-60 seconds rest
Weights to use: 185, 155, 155, 135

EMOM for 4 Minutes (Including 0:00 and 4:00)
5 Push Press @ 185

III-
EMOM for 10 Minutes
Even Minute: 10 HSPU
Odd Minute: 10 Chest-to-bar Pull-ups

For time:
Row 1k
50 Wall Balls


Wednesday

I-
Warm up, flexibility, mobility, foam roll

II-
Snatch
-4x2 @ 80%, 80%, 85%, 85%

Snatch+5 OHS
-4 sets @ 70%

EMOM for 5 Minutes
-4 Front Squats @ 75%

III-
Pick two least favorite movements you suck at from here:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
then...
5 rounds of:
1 Minute ME Movement #1
30 second rest
1 Minute ME Movement #2
30 second rest
For barbell movements, use 65% of your 1rm

then...

Run 800m


Thursday

I-
Rest day



Friday

Competition Simulation Day, three WODS

I- Warm up, mobility, flexibility, foam roll

II- Light olympic lifts to warm up, practice form

III-
"Amanda"
9-7-5
Muscle-ups
Snatch (as low as possible) 135/95

rest 10-15 minutes then...


"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups

Rest 10-15 minutes then...

For time:
300m Row Buy-in
Three rounds of:
10 Box Jump Overs
10 Thrusters 115/95
10 Burpees

This week at 911 CrossFit 1/13-1/17

This Saturday at 1pm we will be having a picnic at Vista View Park! See you there! RSVP with Jim.

Monday

Strength
15 Minutes to find a Clean & Jerk 1rm

WOD
For time:
Row 400m
20 Thrusters 95/65
20 Pull-ups
20 OHS 95/65
Run 400m
15 Thrusters 95/65
15 Pull-ups
15 OHS 95/65
Row 400m


Tuesday

Strength
Back Squat
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
With a 12 Minute Clock:
4 Rounds of:
15 Shoulder-to-Overhead 135/95
15 Toe-to-Bar
50 Double-unders
with the remaining time, as many reps as possible of:
Burpee Broad Jumps



Wednesday

Strength
Power Snatch+Snatch
-2 sets @ 75%
-1 set @ 80%
-1 set @ 83%
-1 set @ 86%

WOD
"TK"
20 Minute AMRAP of:
8 Strict Pull-ups
8 Box Jumps 30"/24"
12 KBS 70/53


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Thursday

Strength
Push Press
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
12 Minute AMRAP of:
10 Deadlifts 135/95
6 Barbell Burpees (3 per side)
5 Hang Power Cleans 135/95
6 Barbell Burpees (3 per side)
200m Row


Friday

Strength
OHS
15 Minutes to work up to a heavy triple. If new, work technique instead.

WOD
Four rounds for time of:
3 Rope Climbs
10 HSPU
200m Suicide Sprint (Speed bump and Back Twice)
100m Farmer's Walk 70/53 (per hand)
Time Cap: 20 Minutes





Road to Regionals 2014

Monday

I-
Warm up, mobility, flexibility, foam roll

II-
3 Position Clean
-3 sets @ 80%
-2 sets @ 83%

Every Even Minute On the Minute 10 Minutes (Including 0:00 and 10:00)
Back Squat, 4 reps @ 83%

II-
Ground to Overhead-
3 Rounds @ 155/105
30 seconds Max Reps
30 seconds Rest
rest two minutes then repeat @ 135/95

III-
Five rounds for time of:
10 Thrusters 95/65
15 Double-unders

Tuesday

I-Warm up, mobility, flexibility, foam roll

II-
Snatch Pull+Hang Snatch+OHS
-Work up to a heavy single

EMOM for 5 Minutes
-5 Power Snatches @ 70% of heavy single number

III-
Five rounds of:
3 Muscle-ups
10 KBS 70/53
Rest One minute between rounds

Five rounds of:
12 Chest-to-Bar Pull-ups
250m Row


Wednesday

I-
Warm up, mobility/flexibility/foam roll

II-
Clean Pull+Clean High Pull+Power Clean+Clean
-5 sets @ 75%

Back Squat
-1x6 @ 65%
-1x5 @ 70%
-1x4 @ 75%
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%

III-
Open Simulation WOD
10 Minute AMRAP of:
3 Hang Cleans 135/95
3 Burpees
3 Wall Balls
6 Hang Cleans 135/95
6 Burpees
6 Wall Balls
9 Hang Cleans
9 Burpees
9 Wall Balls
Keep on going up by 3 until time is over

IV-
4x500m Row Work Rest ratio 2:1


Thursday

I-
Rest.

Friday

I-
Warm up, flexibility, mobility, foam roll

II-
Pistols
15 Minutes to work on Pistol skill

Clean & Jerk
-15-20 Minutes work up to a heavy double

Snatch
5 rounds of:
-30 Seconds Unbroken Hang Snatch (Power or Full) (Weight per round: 135, 115, 95, 95, 75)
-60 seconds rest

Thruster
-4x5 @ 135, 155, 155, 165

III-
For time:
7-5-3
Muscle-ups
HSPU

10 Minute AMRAP of:
300m Row Buy-in.
5 Deadlifts 275/185
10 Pistols (5 per leg)
10 KB Snatch (5 per arm) 53/35

This week at 911 CrossFit 1/6-1/10

Monday

Strength
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%
Back Squat
-3x5 @ 80%

WOD
12 Minute AMRAP of:
20 Overhead Lunges 45/25 (10 per leg)
10 Box Jumps
5 Strict Pull-ups



Tuesday

Strength
Push Press
5x5 @ 80%

WOD
For time:
Buy-in: 15 wall runs then...
Five rounds for time of:
Sprint 50m
10 Burpees
Sprint 50m
10 HRPU
then...
Cash-out: 15 HSPU


Wednesday

Strength
Snatch
-2x3 @ 70%
-2x2 @ 80%
Deadlift
-3x5 @ 80%

WOD
For time:
21-15-9
Thruster 115/75
KBS 70/53
Toe-to-Bar



Thursday

Strength
3-Position Clean
-1 set @ 70%
-2 sets @ 75%
-2 sets @ 80%

WOD
6 Minute AMRAP of:
14 Broad Jumps
14 Power Snatches 95/65
14 Double-Unders

Rest two minutes then...

6 Minute AMRAP of:
7 Broad Jumps
7 Power Snatches 95/65
7 Double-Unders



Friday

Strength
10 Minutes to work on heavy sets of 4 TGU (2 per side)

WOD
For time:
Run 800m
30 Wall Balls
10 Power Cleans
5 Tire Flips
20 Wall Balls
10 Power Cleans
5 Tire Flips
10 Wall Balls
10 Power Cleans
5 Tire Flips



Road to Regionals 2014


Monday

I-
Warm-up
Mobility/Flexibility
Foam Roll

II-
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%

EMOM for 6 Minutes
2 Front Squats @ 80%

Back Squat
-2x10 @ 65%

III-
Five rounds of:
200m Row
5 Power Cleans 205/105

rest then...

7 Minute AMRAP of:
10 Chest-to-bar Pull-ups
10 Box Jumps


Tuesday

I-
Warm-up
Mobility/flexibility
Foam Roll

II-
Snatch
-5x1 @ 75%, 80%, 84%, 88%, 90%

Three rounds of:
30 Second Max Hang Power Snatch 95/65
30 Second Rest

Push Press
-4x5 @ 80%

III-
EMOM for 10 Minutes:
Even Minute (Including 0:00): 10 wall balls
Odd Minute: 5 HSPU and 5 Toe-to-bar

Wednesday

I-
Warm up
Mobility/Flexibility
Foam Roll

I-
3 Position Clean
-2 sets @ 70%
-2 sets @ 80%
-1 set @ 85%

Front Squat
-5x3 @ 83%

II-
Skill Development
10 Minutes to work on pistols squats.
Not proficient- 10 sets of 2 per leg, use progressions if necessary
If proficient- 5 sets of 5 per leg

Muscle-ups
10 Minutes to work on muscle-ups
Not proficient- 10 sets of 1 use progressions if necessary
If proficient- 5 sets of 3

III-
Row
3x1000m Work Rest Ratio 1:2

Thursday

I-
Rest. Friday will be a max effort squat day followed by three WODs


Friday

I-
Back Squat
Take 20-30 minutes to find a back squat 3rm

II-
7 Minute AMRAP of:
5 Deadlifts 245/135
5 HSPU

III-
5 Minute AMRAP of:
2 Muscle-ups
8 Burpees
16 Double Unders

IV-
10 Minute AMRAP of:
Row 200m
20 KBS 53/35

Nine Way to be Stronger in 2014

"Great, another New Year’s Resolution article. Chances are you’ve already spent quite some time under the barbell, so the new year serves more as a time to assess how you’re going to handle the next training year rather than signing up for your first gym membership. If training has been stale lately or you just want to take lifting to the next level, consider these tips."

Read the rest of the article here: http://gentlemanandmeathead.com/2013/12/29/nine-ways-to-be-stronger-in-2014/

This week at 911 CrossFit 12/30-1/3

Monday

Strength

Power Clean+Clean

-2 sets @ 75%

-2 sets @ 80%

-1 set @ 85%

Back Squat

-1x20 add 10lbs from last week

WOD

15-12-9-6-3

Chest-to-bar Pull-up

Clean & Jerk 135/95

Push-up

Tuesday (AM Classes Only)

Strength

None

Gymnastic WOD

5 Minutes to work Headstand Holds 

5 Minutes to work Handstand Holds on Wall (and/or Handstand Walks)

WOD

"Filthy Fifty"

For time:

50 Box Jumps

50 Jumping Pull-ups

50 KBS 35/25

50 Walking Lunges (25 per leg)

50 Knees-to-Elbow

50 Push Press 45/35

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Time Cap: 40 Minutes

Wednesday (Closed)

Closed. Happy New Year!

Thursday

Strength

Power Snatch+Snatch

-2 sets @ 75%

-2 sets @ 80%

-1 set @ 85%

WOD

15 Minute AMRAP of:

3 Reps of Bear Complex (1 Rep of Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind-the-Neck Push Press) 155/95

6 Barbell Burpees (3 per side)

200m Run (Side door, just our building, enter garage)

Friday

Strength

Power Jerk

-12 Minutes to work up to a heavy Power Jerk

WOD

Three rounds for time of:

400m Run

1 Rope Climb

5 HSPU

10 Russian KBS 53/35

20 Back Squats 135/95

400m Run

1 Rope Climb

5 HSPU

10 KBS 53/35

20 Front Squats 135/95

400m Run

1 Rope Climb

5 HSPU

10 KB Snatches (5 per arm) 53/35

20 Overhead Squats 135/95

Road to Regionals 2014

Everyday perform Joe DeFranco's Limber 11: 

http://www.youtube.com/watch?v=FSSDLDhbacc 

Monday

I-

Clean

-15 Minutes to work up to a heavy single

EMOM for 5 Minutes (Including 0:00)

-3 Full Cleans @ 80% of heavy single

Back Squat

-1x5 @ 70% 

-1x5 @ 75%

-3x5 @ 80% 

II-

3 Rounds of:

10 Thrusters 115/75

10 Chest-to-bar Pull-ups

10 Calorie Row

Tuesday

I-

Snatch Pull+Hang Full Snatch

-2 sets @ 70%

-2 sets @ 75%

-1 set @ 80%

Push Press

-4x5 @ 80% of 1rm

Muscle-ups

-3x5

II-

Repeat three times:

4 Minute AMRAP of:

7 Box Jump Overs

7 Burpees

7 Wall Balls

Note rounds completed. Maintain same pace all three times. Rest 2 Minutes between AMRAPS.

Wednesday

I-

Gym closed.

Perform at home:

10 Minutes to practice kipping HSPU technique

HSPU

-5x10

II-

Sprint Warm-up

Sprint

-3x50m Work Rest Ratio 1:2

-5x100m Work Rest Ratio 1:3


Thursday

I-

Snatch

-15 Minutes to work up to a heavy single

EMOM for 5 Minutes (Including 0:00)

-3 Full Snatch @ 80% of heavy single
Hang Power Clean
-5x3 @ 80%

II-
12 Minute AMRAP of:
15 KBS 53/35
10 Pull-ups
5 Shoulder-to-Overhead 135/95
Perfect reps.


Friday

I-
3-Position Snatch (Floor, hang, high hang)
-2 sets @ 75%
-3 sets @ 80%
2-Position Clean (Floor, high hang)
-4 sets @ 78%
Back Squat
-5x4 @ 85%

II-
3 Rounds of:
9 Thrusters 95/65
15 Double Unders
9 Thrusters 95/65
15 Wall Balls

rest five minutes then...

Row 1k

This week at 911 CrossFit 12/23-12/27

Monday

Strength
Clean
-2x2 @ 75%
-3x2 @ 80%, 85%, 90%
Back Squat
-1x20 +10lbs from last week

WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups



Tuesday (AM Classes only, 530am, 630am, 830am, 930am)

Strength
None

WOD
"12 Days of Christmas"
Perform 1. Then 1&2. Then 1&2&3. Continue the pattern all the way until 12.
1 Deadlift 275/135
2 HSPU
3 Clean & Jerks 95/65
4 Pistol Squats (2 per leg)
5 HSPU
6 Thrusters 95/65
7 Burpees
8 Box Jumps
9 Pull-ups
10 Sumo Deadlift High Pulls 95/65
11 Toe-to-Bar
12 Snatch 95/65
Time Cap: 40 Minutes. Sharing barbells is highly encouraged.

Perform like the song: "On the first day of Christmas my true love gave to me 1 Deadlift. On the second day of Christmas my true love gave to me, 2 HSPU, 1 Deadlift. On the third..."



Wednesday

Closed. Merry Christmas!





Thursday

Strength
Bench Press
-4x6 @ 80%
Pendlay Row
-4x8 (Heavy as possible with perfect form)

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Russian KBS 70/53
1 Minute ME Double-Unders
1 Minute ME HRPU
1 Minute Rest



Friday

Strength
EMOM for 5 Minutes (Including 0:00)
3-Position Snatch+2 OHS (Floor, Hang, High Hang, Two overhead Squats) @ 70%

WOD
Three rounds of:
Sprint 100m
10 Hang Power Cleans 135/95
then immediately...
Three rounds of:
10 Burpees
20 Wall Balls




Road to Regionals 2014

It's officially ten weeks until the Open. This is going to bring us to more Open specific workouts. Pretty much in  the 8-15 minute met con area. There will still be strength workouts, but afterwards will follow metcons based on the 14 movements that appear at every year's Open. These met cons are designed by CrossFit HQ so that the whole world can participate without needing any high end equipment. Knowing this, this is how the Road to Regionals workouts will be programmed.
This week will be a transition/deload week. After this week, there will only be one more deload week, but without sacrificing much volume.
All week you will not pick up a barbell that is loaded more than 60% of your max for that lift. This is a very necessary week for your body to not only recover, but to prepare itself for the next coming weeks. Also, it's Christmas week so it works out quite well.

Monday

I-
Hang Clean
-3x5 @ 40%
-3x5 @ 50%
-3x5 @ 60%
Back Squat
-3x5 @ 60%

II-
Four rounds of:
Row 300m
15 Burpees
30 Double-unders
Rest one minute between rounds


Tuesday

I-
Hang Snatch
-3x5 @ 40%
-3x5 @ 50%
Push Press
-3x5 @ 50%
Deadlift
-3x5 @50%

II-
Tabata Thrusters 75/45

Rest 3-4 Minutes then...

Tabata Russian KBS 53/35


Wednesday

I-
Rest. Merry Christmas!


Thursday

I-
Hang Snatch
-2x5 @ 40%
-2x5 @ 55%
Hang Clean
-2x5 @ 40%
-2x5 @ 55%
Overhead Squat
-3x5 @ 50% of Snatch
Front Squat
-3x5 @ 50% of Clean
Strict Press
-3x5 @ 50%

II-
EMOM for 5 Minutes
5 Thrusters 75/45

Rest then...

Row 2000m (Sub 2:15/500m guys/Sub 2:45/500m for girls)
or
Run 1600m (1 Mile)


Friday

I-
Jerk
-5x2 @ 60%
Back Squat
-4x5 @ 60%

II-
3 Minute AMRAP of:
20 Wall Balls
10 Ball Slams

rest then

3 Minute AMRAP of:
Burpee Box Jumps
Toe-to-bar

Then...
3x500m Row. Work rest ratio 1:1

Holiday Hours

Christmas Eve: AM classes only
Christmas Day: Closed

New Year's Eve: AM classes only
New Year's Day: Closed

Merry Christmas and Happy Holidays!