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.

This week at 911 CrossFit 1/30-2/3

Monday

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

CWOD
"Fight Gone Bad"
5 Rounds
1 Min- Wall Ball 20/12 10 Feet
1 Min- SDHP 75/55lb
1 Min- Box Jump 24/20
1 Min- Push Press 75/55lb
1 Min- Row for Calories
1 Min- Rest

Every rep and calorie is 1 point.  Post total points.

then...
3 Rounds for quality
50ft Barbell Overhead Walks 135/95


Coaching Notes:  Actively press up and squeeze the bar to further activate the triceps.  Flex your abs and glutes to keep the body stable.

Tuesday

21-15-9
Cleans 135/95
OHS 135/95
TGU 53/35

then...

Tabata "Kettlebell Snatch" 35/20
Every set alternate arms.

Coaching Notes: Kettlebell Snatch is NOT a one-arm kettlebell swing.  Watch the video below for technique tips.

Wednesday

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

CWOD
"Bananas"
50 DU
40 T2B
30 KBS
20 HSPU
10 Reverse Burpees
20 Push Ups
30 Box Jumps
40 Sit-ups
50 Pull ups

then...
400m Farmer's Walk 53 or higher/35 or higher

Coaching Notes:  Actively squeeze for optimal forearm activation.  To avoid ripped hands, place the dumbbell/kettlebell into your callous instead of the bottom of your hand.  Lazily grabbing anything will cause skin to fold and give your callouses an opportunity to rip.  Watch this video for explanation and apply to all exercises.

Thursday

SWOD
Pendlay Barbell Row (Reset Barbell on ground every rep)
5x6-8
Then...max repetition attempt Ring Row

CWOD
21-18-15-12-9-6-3
Row for Calories
Thrusters 95/65
Jump Squats


Friday

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

CWOD
"Desforges"
Five rounds for time of:
12 reps Deadlift 225/185
20 Pull-ups
12 reps Clean and Jerk 135/95
20 Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Having trouble with the SWODs?

I made this quick video on how to effectively do our Strength WODs.  Strength is a huge component of CrossFit  so it behooves you to take the SWODs just as serious as the rest of the WODs.  If you can Overhead Press 200 pounds, think about how that strength will transfer to doing a WOD such as "Fran"?  Not only will WODs become easier, but your increased strength will result in increased muscle mass, aesthetic goals, and a higher metabolism.

www.strstd.com

Remember!  Write down your numbers!  After the first cycle (3 weeks)  Remember to go get a new set of numbers by adding 5 pounds to your Bench Press and Overhead Press, and 10 pounds to your Squat and Deadlift.

The 5/3/1 Strength system was invented by successful power-lifter Jim Wendler who has squatted 1,000 pounds and has countless titles.  I've been using this system for over a year and have great success.  Bench Press went from 235 to 280, Squat 205 to 352, and Deadlift 335 to 455.  I still have my numbers and logs from a year back.  Track your progress and the results will come.

If you're more interested in reading about the 5/3/1 system, you purchase the ebook here:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976

This week at 911 CrossFit 1/23-27

TGC
Last week's Tough Guy is Allen Duarte.  
This week's Tough Guy/Girl Challenge is:
Tough Guy:
Dead hang every rep, Weighted Pull-up 45lbs.  Record reps in the comments below.  Must be Strict and visual clearing chin over bar.
Tough Girl:
Hold Chin over bar for time with 25 pounds attached.  Record time in the comments below.  You may be assisted up but that's it.


Monday

SWOD
Bench Press
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)


CWOD
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Tuesday

"Annie"
50-40-30-20-10
Double unders
Sit-ups

then..


"Annie Are You Okay?"
21-15-9
Row for Calories
Thrusters 65/45
Medball Clean 20/12
SDHP 65/45
Wall Ball
Burpees



Wednesday

SWOD
Deadlift
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM, max repetitions attempt, hitting at least 1)

CWOD
F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12

Thursday

SWOD
Snatch
4x2 (50, 60, 70, 80% of 1RM)
Then 1 heavy single.


CWOD
For time:
Run 800m
20 Burpees
30 Box Jumps (24'')
40 Double Unders
30 Ball slams
20 Squats
Run 400m
20 Toes 2 Bar
30 Walking Lunges
Run 200m
40 Sit-ups
30 Push-ups
20 Double-unders

Friday

SWOD
Back Squat
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)

CWOD

For time:
1 Rope Accent
10 Cleans 135/95
2 Rope Accents
10 Split Jerks 135/95
3 Rope Accents
10 Clean and Jerk 135/95

Skill WOD:
L-Sit 60 seconds.  This is broken up however needed (6 sets of 10 seconds, 3 sets of 20 seconds, etc.)