Programming for December 19th Through December 24, 2016

JENN BANEGAS IS OUR DECEMBER SPOTLIGHT ATHLETE Check out our Q&A with this "OG" member under the "About Us" tab.

JENN BANEGAS IS OUR DECEMBER SPOTLIGHT ATHLETE
Check out our Q&A with this "OG" member under the "About Us" tab.


PROGRAMMING NOTES
We have reached week 7 of our 8 week cycle.  This cycle was built around our weekly Front Squats, introducing more barbell work to the IWT, particularly in Part 2 and under fatigue, and spending more time developing gymnastics and body weight skills.  In the past few cycles, Jacked and Tan/Baewatch helped us build base strength with heavy days and build our engines with long, grinding work outs.  Our deadlifts and step ups helped us fix strength imbalances while keeping the Olympic Lifts (Snatch and Clean and Jerk) at just once a week to maintain technique. 

As our current cycle comes to a close, we will deload in our 8th week (the week of Christmas and New Years...you're welcome ;-)) and retest our Front Squats and Olympic Lifts the following weeks.  Simultaneously, we will be transitioning into our next cycle: Open Prep.  

 

The CrossFIt Games Open is coming up.  For those of you who are hearing about the Open for the first time, more details to come!  It is a yearly, worldwide event that lasts 5 weeks.  The entire CrossFit community comes together to do the same work out each week.  We do these work outs as a gym together, all on the same day.  It is definitely one of the most exciting times of the year!  In the upcoming cycle, we will continue to improve our barbell and gymnastics skills and refining our engines with interval work and #opentstyle WODS.  We will get even more specific in our Open Prep, including weekend sessions with Coach Rob and the Active Life Open Prep Program, which will be made available to you in addition to all the Bulletproof Programs. This will include accessory work specifically for those skills and movements traditionally seen in the Open work outs, as well as strategizing and pacing these work outs.  More information regarding all of these programs will be coming to you very soon.

If the Open is not a focus of yours, worry not.  We are not changing how we run things or focusing any less on general fitness and health.  We are just providing that little extra for those who are looking to improve on past Open performances or put a little more of a focus on the "sport" of CrossFit for a few months.  

If you have any questions regarding the Open, the programming cycles, or ideas on how we can better help you achieve your goals, do not hesitate to ask myself or any of your coaches or staff.  In addition, your coaches are always available to your for individual programming and one on one or small group sessions.  Our coaching staff is extremely experienced in both competitive CrossFit and general fitness.  We have some excellent specialty knowledge as well, including gymnastics, olympic lifting and strength, conditioning, and injury prevention and corrective exercise.  Whatever you're looking for, we are here to provide it.  
There are a lot of exciting things happening over the next few months, and we want to make sure you all take full advantage and get the best experience you can each day.  
See you all in the gym!
- COACH KEITH


Monday December 19, 2016

CROSSFIT

WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10m Duck Walk

then 2 rounds:
5 Lateral Box Step Ups each leg
3 Broad Jumps
20 second Supinated Wrist Stretch

STRENGTH
Front Squats:
7@72%
5@77%
3@82%
3x2@90%

WOD
4 rounds:
20 Front Rack Lunges (75/55)
15 Box Jumps (24/20)
10 Ring Dips

We will review standards and scales for ring dips. 
Lighter weights on the barbell=training bars and careful placement with 10s and 15s!

-----

FITNESS
WARM UP
Row 300m
10 1 Leg Toe Touches each
10 Straight Leg Sit Ups
5 Inch Worms
10 Lemon Squeezes

WOD 1
3 rounds with 1 minute rest:
Row 300m
8 1 Arm Russian KB Swings each arm (53/35)
WOD
3 rounds:
21-15-9
Burpee Box Jumps
Abmat Sit Ups
KB Sumo Deadlifts (70/53)

-----

Tuesday December 20, 2016

CROSSFIT

WARM UP
Row 10 Calories
10 T Push Ups
10 Arm Circles each direction
5 Inch Worm Push Ups
10 Beat Swings
10 Low Jumps into half squat
(think of an olympic lift with out a barbell)
With an empty barbell:
5 Snatch Lift Offs
5 Snatch Pulls
5 Power Snatch with pause in catch

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
Row 10 Calories
10 Burpees Over Rower
10 Sit Ups

Part 2
5 rounds with 2 minutes rest:

1 minute Max Power Snatches

Increase weight each round.
In larger classes, Group 1 will start 1 round ahead of Group 2.

Part 3
8 Single Leg Deadlifts each leg
40m 1 Arm Overhead Carry
30 second Side Plank each side

-----


FITNESS
WARM UP
10m Lunge w/twist
10 Squat Thoracic Rotations
10m Duck Walk
20 Groiners
10m side Shuffle each way
10 Air Squats
FOR QUALITY
3 rounds:
5 Weighted Kossacks each
8 Weighted Box Step Ups each
5 Wall Balls AHAP (as heavy/as high as possible)

WOD
EMOM for 15 minutes:
A-10m Double KB Walking Lunges (35/26)
B-10 Box Jumps (24/20)
C-30 second Double KB Overhead Hold (35/26)
D-10/7 Calorie Assault Bike+Max Wall Balls (20/14)
E-Rest

-----

Wednesday December 21, 2016

WARM UP
20 minutes for Quality:
8 1 Arm High Pulls each arm
10 Light Kettlebell Romanian Deadlifts with 5 second negative (think goodmorning)
20 Lateral Band Step Overs
30 second Supinated Hang

SKILL
Double Unders

Every 30 seconds for 5 minutes:
A-7 Air Squats+Max Double Unders
B-Rest

*You have 30 seconds to perform 7 air squats and as many double unders as possible.  Then rest 30 seconds.  Do this 5 times.

WOD
40-30-20-10
Wall Balls (20/14)
Russian KB Swings (70/53)

------
FITNESS
WARM UP

10m Reverse Crab Walk
10m Bear Crawl
10 Arm Circles each way
10 T Push Ups
30 second Supinated Hang

 


EMOM for 12 minutes:
A-10 Ring Push Ups
B-8 1 Arm Bent Over Rows each arm
C-10 Double KB Push Press
D-10 KB Upright Rows

WOD
AMRAP in 10 minutes:
5 Pull Ups
10 Burpees
15 KB Swings (53/35)

-----

Gymnastics

Warm Up: 

Shoulder mobility
30 sec HS hold
10 sec HS negatives
30 sec HS parallel hold

Core Work:

3 rounds
12 hollow body banded PVC row
10 ring pull throughs
8 plate compression stand ups

 

Skill: HS Single Arm Holds: trains resisting rotation while pushing (think HS walking)

1.     Kick up to HS facing wall with hands under shoulders.

2.     Bring feet over to weight-bearing hand, then hips, and shoulder.

3.     Bring palm off ground and slowly bring arm up to hip.

4.     Switch arms

-       Drill 1: HS shoulder taps: focus on transferring weight

-       Drill 2: HS straight arm hip taps
Goal is to avoid lateral bend.

Advanced drill: freestanding HS shoulder and hip taps.

 

WOD: 

50  double Russian KB swings (53/35#)
40 double unders
30 double KB front squats (53/35#)
20 HSPU’s (new box scaling option or scale up to deficit)
10 MU’s

 

-----

Thursday December 22, 2016


CROSSFIT
WARM UP
10m Bear Crawl
10m Walking Samson Lunge
10 Pike Shoulder Taps
10m Side Shuffle each way
10 Jumping Lunges
10m Karioka each side


STRENGTH
Split Jerks
A- 3 sets on coach’s cue:
1 Jerk Drive with pause in dip
+1 Push Press with pause in dip
+1 Split Jerk with pause in dip
+2 Presses from Split with pause overhead
Start with an empty bar and increase each set.

B-3 sets:
1 Jerk with pause in Dip
+ 2 Garcia Jerks

C-Build to a heavy double Split Jerk

WOD
EMOM for 15 minutes
A-10 Shoulder to Overhead @40% of Strength
B-20m 1 Arm Carry each arm (70/53)
C-Max Assault Bike Calories in 30 seconds
D-30 second Plank Hold
E-Rest

Barbells on one side of the gym, carries on the other, bikes and planks under the rig.  Rest location up to preference.

----- 


FITNESS
WARM UP
10m High Knees
10m Butt Kicks
10m Straight Leg Swing
10 Boot Straps
5 Elbow to Instep w/ Rotation each side
10 Samson Lunges
30 second Plank Hold
30 second Squat Hold

FOR QUALITY
3 rounds:
120m Farmer Carry
10 1 Leg Deadlifts each side
3 Turkish Get Ups each side

WOD
AMRAP in 11 minutes:
40 Double Unders
30 Air Squats
Assault Bike 20/15 Calories

-----


Friday December 23, 2016

CROSSFIT
WARM UP
Row 300m
10 Push Up Shoulder Taps
20 Toe Touches
10 Beat Swings
20 Heidens

SKILL
Ring Muscle Ups
10 minutes of practice:
Ring Dips (supported as necessary)
Top and Bottom Support Holds
Russian Box Dips
Ring Transitions (feet supported)
Tic Tocs
Band Supported Transitions on Low Rings (seated in band)
Jumping Muscle Ups
Kipping Muscle Ups
Strict Muscle Ups

WOD
In 15 minutes:
Row 1000m
-AMRAP in remaining time-
30 Burpees Over the Bar
20 Deadlifts (185/115)
10 Ring Muscle Ups

*Scale muscle ups to:
Chest to Bar Pull Ups
Pull Ups
Ring Rows+Ring Dips
Ring Rows+Push Ups

-----

FITNESS
WARM UP
Row 300m
5 Inch Worm Push Ups
10 Beat Swings
10 Bottom Half Burpees

3x20m each partner: Side Shuffle Med Ball Pass
One partner does 20m down and back, the other partners switch at the mid point.  Pass a Med Ball back and forth as you side shuffle.  The non-tossing partner will jog after the other 2 to keep the flow going.  

To make it simple, you side shuffle and pass 20m, then jog 10m and repeat for 3 rounds.
WOD
Teams of 3:
Row 4000m
Rotate every 2 minutes:
Partner A-Row
Partner B-5 Burpee Pull Ups+20 Alternating Step Ups
Partner C-Rest

*If partner B has not completed the work at the 2:00 mark, the others must stop rowing/wait before moving on.

-----

Saturday December 24, 2016

Christmas Eve


WARM UP
Row 10 Calories
10 Squat Thoracic Rotations
10 Samson Lunges
5 Inch Worm Push Ups
10 Kossacks
10 Push Up Shoulder Taps
10 Tuck Jumps
10 Beat Swings

WOD
"12 Days of Fitness"
Performed like the song:

1, then 2-1, then 3-2-1, then 4-3-2-1 etc

1 Burpee Box Jumps Over
2 Box Step Ups each
3 1 Arm Thrusters each
4 KB Sumo Deadlifts
5 Box Jumps
6 Wall Balls
7 KB Swings
8 Burpees
9 Goblet Squats
10 Calorie Row
11 Sit Ups
12 Pull Ups
 

-----

Sunday December 25, 2016

CLOSED! MERRY CHRISTMAS!