Thanksgiving Leftovers 2013

EQUIP: Rower, Bar (a: 135/95, i: 95/65, b: 65/45), Set of DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

WARM-UP:

*Active Stretch

-then:

4 Rounds: 100m Run (alt. rounds of weighted (w/ 1 DB centered @ chest) and unweighted)

--------------------------------

10 Min. “Leftover” #1:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*5 x Evil Wheel

*5 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/45)

-Note: use solid bumpers! If bar is < 85#, use a 15# barbell.

SCORE = Total Rounds of Evil Wheel and SDHP

--------------------------------

10 Min. “Leftover” #2:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*10m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*10 x DB Push-Up (on ea. end line)

SCORE = Total Rounds of Bear Crawl and DB Push-Up

--------------------------------

10 Min. “Leftover” #3:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*Reverse Curtis P (Pwr. Clean + Front Rack Reverse Lunge + Push Press)(a: 135/95, i: 95/65, b: 65/45)

SCORE = Total Reps of Curtis P

--------------------------------

10 Min. “Leftover” #4:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*5 x Pendlay Row (a: 135/95, i: 95/65, b: 65/45)

*5 x Front Squat (a: 135/95, i: 95/65, b: 65/45)

SCORE = Total Rounds of Pendlay Row and Front Squat

EQUIP: Jump Rope, Barbell (a: 115/85, i: 95/65, b: 65/35), SB (30/20)

“INSPIRED BY NICOLE”

WARM-UP:

*Active Stretch (PVC Stretches too)

-then:

8 Rounds (2 min.) -

*High Knee Run in place

*1 x Pop-Up Push-Up every 15 seconds

--------------------------

WOD 1:

“Nico” (3/4 of “Nicole”) -

15 Min. AMRAP -

*Pull-Ups 

*200m Run every time you drop down from the bar

SCORE = Total Reps of Pull-Ups

WOD 2:

12 Min. AMRAP -

*Bear Complex (a: 115/85, i: 95/65, b: 65/35)

*150m Row every time you break (break = grip release of bar)(may rest bar on back or OH without penalty)

SCORE = Total Reps of Bear Complex

WOD 3:

10 Min. AMRAP -

*Wall Ball w/ Slam Ball (30/20)

*30 x Double-Under every time you break (sub: 15 Tuck Jump OR 90 Singles)

SCORE = Total Reps of Wall Balls

WOD 4:

8 Min. AMRAP -

*Slam Ball Burpee (“Slurpee”)(30/20)

*1 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/35) every time you break

SCORE = Total Reps of Slurpees

"Back to the Basics"

CrossFit Camarillo is rolling out its "Fundamentals Program," a 6-day introduction to CrossFit for newbies, early in the New Year.  I was asked to write/ program "Fundamentals," and I just finished a rough draft last week.  At the end of each day of instruction, the newbies will have a Mini-WOD to complete in order to get a feel for the pace and intensity of regular WODs.  I asked my Conditioning Class today to test out 5 of the 6 Mini-WODs in our hour and fifteen minute session this morning.  Below is what we put ourselves through...

WARM-UP:
*Active Stretch
*400m Run
-then:
10-8-6-4-2 x Air Squat
     -2 x Push-Up b/w ea. set of Squats

MINI-WOD #1:
4 Rounds -
*200m Run
*5 x Burpee
*10 x KB Swing (a: 70/53, i: 53/35, b: 35/18)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #2:
BUY IN: 100 x Double-Under (sub: 250 Singles or 100 Lateral Bar Hop)
-no rest-
21-15-9 x
*Back Squat
*Pull-Up
-no rest-
BUY OUT: 100 x Double-Under (same sub as above)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #3:
10-8-6-4-2 x
*Push Press (a: 135/95, i: 95/65, b: 65/35)
*Box Jump (30/24)
*lengths of 10m Shuttle Sprint

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #4:
3 Rounds of 30 sec. ON/ 30 sec. OFF -
*KB Sumo Deadlift High Pull (a: 70/53, i: 53/35, b: 35/18)
*Toes-to-Bar
*Ball Slam (30/20)

MINI-WOD #5:
"Grace - Plus" -
*30 x Clean & Jerk
     1 x Bar-Facing Burpee after every 3rd rep

"1-2-3 for 30"

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

WARM-UP:

*Active Stretch

*400m Run

-then:

4 Rounds -

*10 x Power Jack

*10 x Plank Jack

-then:

*PVC Pass Thru

*PVC OHS

*Burgener Warm-Up for Snatch

--------------------

MAIN SET:

30 Minute AMRAP -

*1 x Squat Snatch (a: 135/95, i: 95/65, b: 65/35)

*2 x DB Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*3 ea. x Pistol

(Goal: 30+ Rounds)

FINISHER:

5 min. AMRAP -

*10 Unbroken Reps of Grasshopper (R and L = 1 rep)(Rx = shin touches forearm)

SCORE = Total Successfully Completed Rounds

(Goal: 10+ Rounds)

Partner FINISHER:

*2000m Row (share the work in any manner; 1 works at a time)

-Non-Rowing Partner must Wall Sit for duration that partner rows

-Must SWITCH duties if wall-sitting partner breaks

New Named Workout - "GARY"

My fellow CrossFit Camarillo coach, Gary, and I put our heads together to come up with this nasty little WOD today.  I've officially named the thing "Gary."  Enjoy!

"GARY"
30 Rounds for Time -
*5 x KB Swing (53)
*5 ea. arm x Bent-Over KB Row (53)

(Erin: 23:04 Rx)

3600m and Packing On the Pounds

EQUIP: Bar (a: 95/65, i: 85/55, b: 65/35), Plates for Reload, HSPU Set-Up, Pull-Up Bar

WARM-UP:

*Active Stretch

*200m Run (Fwd. there/ Bkwd. back)

*20 x Plank Windmill

*10 x Clean Pull w/ barbell

*10 x Front Squat w/ barbell

*10 x T2B 

--------------------------

3 Rounds -

*400m Run

*10 Hang Power Clean (a: 95/65, i: 85/55, b: 65/35)

*10 Strict Press (a: 95/65, i: 85/55, b: 65/35)

*10 Pull-Up (kip/ butterfly ok)

*10 Kipping HSPU (sub: 10 x Kip Drill on Floor + 10 ea. x HS Shldr. Tap)(1 AbMat = Rx)

-2 Min. REST-

3 Rounds -

*400m Run

*8 Power Clean (a: 135/95, i: 95/65, b: 75/45)

*8 Push Press (a: 135/95, i: 95/65, b: 75/45)

*8 C2B Pull-Up

*8 Strict HSPU (sub: 90 Degree Decline Push-Up)

-2 Min. REST-

3 Rounds -

*400m Run

*6 Squat Clean (a: 155/115, i: 135/95, b: 85/55)

*6 Push Jerk (a: 155/115, i: 135/95, b: 85/55)

*6 Bar Muscle-Up (sub: 12 Ring Row + 12 Ring Dip)

*6 Headstand Jackknife 

21-15-9'ers + 6 Round'ers

EQUIP: Bar (95/65), Plates for Reload (115/85), SB (30/20), Jump Rope, HSPU Set-Up 

WARM-UP:

*Active Stretch

*10 ea. x PVC Pass Thru, Good Morning, Hang Power Snatch, OHS

*30 x Handstand Shoulder Shrug (sub: 90 Degree Decline at box)

--------------------

-After each set today: 3 min. for everybody to finish once first person completes the assignment. -

SET #1:

21-15-9 x

*Thruster (95/65)

*10m SB Shuttle Sprint (touch SB to ground and turn)(30/20)

SET #2:

6 Rounds -

*12 x Hang Power Snatch (95/65)

*6 x HSPU (Rx = 1 AbMat)(kipping OK)(sub: 90 Degree Decline Push-Up)

SET #3:

*200m Row to start or end ea. round +

21-15-9 x

*Ring Push-Up

*Front Squat (115/85)

SET #4:

6 Rounds -

*30 x Double-Under (sub: 60 Singles)

*6 x Burpee (Rx+: 3e x 1-Leg Burpee)

-elevate rings-

SET #5:

21-15-9 x

*Reverse Burpee (Deck Squat + Tuck-Up to Handstand)(mod: Deck Sq. + Kick to HS vs. wall)

*Ring Dip

SET #6:

6 Rounds -

*3 x Skin-the-Cat (Rx+: Pull-Over)(sub: 3 T2B/K2E + 3 Supine Leg Raise)

*6 x Evil Wheel (aka: “Barbell Roll-Out”)

"Go, DT, Go!" (The Nastiest Version of my "Go" Workout Yet)

WARM-UP:

*Active Stretch

*400m Run

---------------------

“REALLY WARM” WARM-UP:

EMOM for 10 Min. -

*10 x Air Squat

*10 x Push-Up 

*10 x Sit-Up

---------------------

MAIN SET:

“Go, DT” -

-Every Minute On the Minute: 100m Run while completing CrossFit Hero WOD, “DT”-

5 Rounds -

*12 x Deadlift (155/105)

*9 x Hang Power Clean (155/105)

*6 x Jerk (155/105)

(MOD Weight: Int (115/85); Beg (85/55))

(It took me a little over 18 minutes to complete at the Rx weight)

---------------------

FINISHER A:

5 Rounds -

*30 x Landmine Rotation (70/55)(Rx+: 80/60)

*30 sec. REST b/w rounds

FINISHER B:

AMRAP in 6 Min of -

12-10-8-6-4-2 x

*K2E

*Box Jump (24/20)

"The Kraken" + The Finishers We Never Finished (Or Started!)

EQUIPMENT: Bar (95/65), KB (53/35), Pull-Up Bar, Box (24"/20")

WARM-UP:

*Active Stretch

*10 ea. x PVC Pass Thru, Press, & OHS

*400m Run + 3-5 reps ea. of the 9 “Kraken” movements

PART A:

“The Kraken”

-17 Minute Time Limit-

5 Rounds:

5 x Thruster (95/65)

5 x Chest-to-Bar Pull-Up (regular Pull-Up for women)

4 Rounds:

7 x Box Jump (24/20)

7 x Toes-to-Bar

3 Rounds:

10 x KB Snatch (53/35)(5 x R, 5 x L)

10 x Goblet Squat (53/35)

2 Rounds:

15 x KB Swing (53/35)

15 x Burpee

1 Round:

30 x Squat Snatch (95/65)

(Erin's Time: 15:09 Rx (w/ C2B Pull-Ups)

Put Bars, Boxes and KB’s away.  Allow 1 Participant at a time to pick a “Finisher” for the class to complete.  Get through as many Finishers as possible before class time is up.  The sets in red below are the ones we got through today in class.  Maybe we'll hit the rest of the Finishers sometime next week;)

PART B:

ALL THE “FINISHERS” WE NEVER FINISHED (OR STARTED!):

EQUIP: Slam Ball (30/20), AbMat, Partner + shared Wall Ball (20/14) + shared Rower

5 Min. AMRAP -

*10 Unbroken Grasshoppers (R and L = 1 rep)

SCORE = Total # Completed Sets of 10 Unbroken Reps

10 Min. AMRAP -

*20m (10m there/ 10m back) SB Side-to-Side Bear Crawl

*20m (10m there/ 10m back) alt. Pistol Walk

*20m (10m there/ 10m back) Handstand Walk (sub: 20 ea. x Handstand Shoulder Tap)

6 Rounds of 1 Min. w/ Partner -

*SB Toss/ Chase/ Carry Back (ea. person runs 3x and tosses 3x)

6 Rounds w/ Partner -

*P1: 150m Row

*P2: Unbroken Lunge Jumps

-Switch and Repeat (ea. person rows 3x and lunge jumps 3x)

-if partner breaks on the Lunge Jumps, must start that round over again until completed unbroken

3 Rounds w/ Partner -

*100m Wall Ball Run & Toss (20/14)

*10 ea. x Partner Wall Ball Thruster Toss (no need for wall space)(imaginary 10’-12’ target)

*10 ea. x Partner Weighted AbMat Sit-Up Toss

Group Elbow Plank Hold + Burpee Wave -

*Class holds Elbow Plank in a line

*1st person in line performs Burpee-Lateral Hop-Over down the entire line of people; once person 1 finishes he/she holds plank at the end of the line, and then the 2nd person in line Burpee-Lateral Hops down the line

*Repeat until every person has gone down the line 1x

*If Time, shuffle the group, the repeat Burpee-Lateral Hops down the line going the opposite way; group holds Hollow Body

Half “Nicole” (“Nic”) -

*10 Min. AMRAP of Pull-Ups (sub: Ring Row)

-Every Time You Drop from the Bar: 200m Run

10 Rounds -

*100m Run every :40 (Rx+: recover in Plank)

5 Rounds -

*100m Run

*10 x T2B (sub: Supine Toes-to-Pole (a.k.a. “Supine Double-Leg Drop”)

*100m Run

*10 x V-Up

5 Rounds -

*30 sec. x Landmine Rotation (70/55)(Rx+: 80/60)

*10 sec. REST b/w rounds

5 Rounds -

*100m Run

*Seconds it took to Run 100m = # Reps of Plank Opp. Elbow-to-Knee Press

AMRAP in 10 Min of -

20-18-16-14-12-10-8-6-4-2 x

*K2E

*Box Jump (24/20)

Race to the Rower

EQUIPMENT: Barbell (a: 105/75, i: 85/55, b: 65/35), DBs (a: 25's/20's, i: 20's/15's, b: 15's/10's), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Double-Leg Mtn. Climb (= plank hop in/ out)

SET #1:

*20 x Man Maker for time (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed (top 7 finishers only)

SET #2:

*20 x Bear Complex for time (a: 105/75, i: 85/55, b: 65/35)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

SET #3:

*20 x Bodyblaster for time (Burpee+Pull Up+K2E)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

SET #4:

*20 x Hang Power Snatch + Pressing Snatch Balance (a: 105/75, i: 85/55, b: 65/35)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

(Sub for Pressing Snatch Balance = OHS)

SET #5:

*20 x DB Squat Clean + Hang Split Squat Cleans Right AND Left

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

OVERALL WORKOUT SCORE = Total Meters Rowed over all 5 Sets

RESULTS: 

-we had 10 people in class today

-everybody finished with over 1300m rowed

-top finisher scored over 2700m

FINISHER:

*50 x Landmine Rotation for time (70#/55#)(Rx+: 80/60)

"2 x 4" (Up By 2's/ Up By 4's)

EQUIPMENT: Barbell, KB

WARM-UP:

*Active Stretch + Shoulder Plank Series

*4 Rounds: 4 Pass Thru, 4 Strict Press, 4 Good Morning, 4 OHS

*200m Run (100m Fwd./ 100m Bkwd.)

SPEED WORK (16 min.):

4 Rounds -

*Within 2 Min.: 400m Run + AMRAP Hand-Release Push-Up in remaining time

*2 Min. Rest b/w rounds

SCORE = Total # Push-Ups over 4 rounds

—————————————-

SET #1:

8 Min. AMRAP -

*2 x Strict Press (a: 95/65, i: 75/55, b: 65/45)/ 4 x KB SDHP (a: 70/53, i: 53/44, b: 44/26)

*4 x Strict Press/ 8 x KB SDHP

*6 x Strict Press/ 12 x KB SDHP 

….etc. (Strict Press going up by 2 and KB SDHP going up by 4 each round)

SCORE = Total Reps Completed

—————————————-

SET #2:

8 Min. AMRAP -

*2 x Deadlift (a: 275/185, i: 225/155, b: 185/125)/ 4 x Handstand Push-Up (mod: 90 deg. decline p-up)

*4 x Deadlift/ 8 x Handstand Push-Up

*6 x Deadlift/ 12 x Handstand Push-Up

….etc. (Deadlift going up by 2 and HSPU going up by 4 each round)

SCORE = Total Reps Completed

—————————————-

SET #3:

8 Min. AMRAP -

*2 x Burpee-Lateral Bar Hop/ 4 x KB Goblet Squat 

*4 x Burpee-Lateral Bar Hop/ 8 x KB Goblet Squat

*6 x Burpee-Lateral Bar Hop 12 x KB Goblet Squat

…etc. (Goblet Squat going up by 2 and Burpee - Lat Hop going up by 4 each round)

SCORE = Total Reps Completed

SCORING CHEAT SHEET for Sets 1 thru 3:

*2 x A/ 4 x B (6 total reps)

*4 x A/ 8 x B (18 total reps)

*6 x A/ 12 x B (36 total reps)

*8 x A/ 16 x B (60 total reps)

*10 x A/ 20 x B (90 total reps)

*12 x A/ 24 x B (126 total reps)

EQUIP: SB (30/20), Unloaded Barbell (45), Box (20”), KB (a: 53/44, i: 44/35, b: 35/18)

10-31-13

“The Frightmare Continues…”

Time to Scare the Halloween Candy Right Outta You!

*I didn't get to "celebrate" Halloween with my CrossFit Conditioning class, so we celebrated 10-31-13 today, on November 2nd (El Dia de los Muertos).

Warm-Up:

*Active Stretch

*400m Partner Indian Run

Partner AMRAP for 10 Min. and 31 sec. -

P1: Row for meters 

P2: 10 Rounds of 3 Star Jumps + 1 Burpee

-switch when P2 completes assignment

SCORE = Total Meters Rowed as a team in 10:31

10-13 Rounds w/ Partner for Time (20:13 Time Cap):

*You may work simultaneously

*Divide the work in any manner you choose 

10 x Slurpee + Step-Up (SB OH (mod: Goblet) Step-Up)(20”)(Rx+: Wtd. Box Jump on end)

31 x Handstand Shoulder Tap (Rx+: Hip Tap)

10 x OH Barbell Sit-Up (sub: OH Slam Ball Sit-Up)

31 x Thruster (unloaded barbell)

AMRAP for 10 Min. and 31 sec. (no partner) -

10 x alt. KB Clean & Jerk

31 x SB Knee-Squeeze Suitcase Crunch

13 x Decline Push-Up (20”)(open at the hips, no angle)