Lift
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. For Time
30 Box Jumps
30 Pull Ups
30 KB Swings 53/35
30 Walking Lunges
30 Push Press (45/35)
30 Sit Ups
30 HR Push Ups
30 Double Unders
30 Wall Balls
CrossFit
A. Warm Up
B. 7 Rounds of
7 DB Push Press 50/35
7 DB Goblet Squat (with a single DB)
7 Knees to Elbows
7 DB Deadlifts (One Head of DB must touch the Ground with each rep)
7 DB Russian Swings (think of a russian KB Swing, use one DB)
7 Burpees over the DB
Office Yoga
12pm to 1245pm
Friday Night Lights (Crossfit Open work outs begin at 530pm)
Crossfit Open Work Out 18.1
CrossFit
A. Warm Up
B. Bench Press/DB Row 5rt/lt
5 x 5
Every 2 minutes
C. 5 Rounds for Time
12 DB Hang Power Clean 50/35
12 DB Reverse Step Lunge (6rt/lt)
12 Wall Ball
CrossFit
A. Warm Up
B. Pause Overhead Squat + Overhead Squat
Every 90 seconds for 7 sets
C. 21-15-9-6 of
DB Snatch 50/35
Burpee over DB
Toes to Bar
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B. On the Minute x 7
Power Clean + Hang Squat Clean
C. EMOM x 16 (4 sets)
1 -8 Thrusters 95/65
2 - 15 KB Swings 53/35
3 - Row for Calorie 15/12 (think about this, legs - hips - arms - arms - hips - legs, and don't lean back as much as Jason does on this video)
4 - Rest
(working for 40 seconds of each minute)
Below I have clipped part of an article from Freddie Camacho. Freddy was the lead coach at my Crossfit Certification. Not only was he the lead coach but he is a former Games athlete, current gym owner, web blogger and one hell of an interesting individual to say the least. This clip will help clear up some of the questions about damper settings
So what number do you set the damper?? I have some shocking news for some of you. If you set the damper at 1 or 10, you are going to go the same distance in the same number of strokes. Rowing at 10 does not make you go farther faster than rowing at 1. I did 10 hard strokes at damper settings of 10, 5, and 1. There was 3 METERS DIFFERENCE (71/70/68). 10 is just harder to pull. As a matter of fact, if you are new to the rower or new to working out, I would never have you row at 10. You are just going to get tired quicker and your technique is going to look like shit a lot sooner.
The damper setting affects drag factor. C2 recommends a drag factor of 110 to 150 for workouts. Depending on how clean your rower is (yes, you need to open them up every few months and clean out the dust), you can usually get between 110 and 150 using a damper setting of 4 to 6. On the rower I did my 10 stroke test on, a setting of 1 gave me a drag factor of 71. A setting of 5 was 112 (the U.S. women's row team set all their indoor rowers at 112 when they train). A setting of 10 was 300. If you are pulling in a competition, you may want to set your damper as low as the competion standards allow. I pulled a 500m in 1:39 today at a damper setting of 1. I was still tired, but the pulls were pretty damn easy.
CrossFit
Regular Schedule for Monday February 19
A. Warm Up
B. Push Press
Every 90 seconds for 5 sets
C. 12 Minute AMRAP
30 Double Unders
5 Shoulder to Overhead 135/95
5 Burpee Box Jumps
Stretch Class after 915am class
Office Yoga
12pm to 1245pm
CrossFit
12pm to 1pm
Lift
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Teams of 2 (alternating rounds, 15 rounds each)
"Holleyman"
30 Rounds of
5 Wall Balls
3 HSPU
1 Power Clean
weight options
225/155, 185/125, 155/105, 135/95, 95/65
This should be a heavy Power Clean approximately 85% of 1 rep max.
CrossFit
A. Warm Up
B. Pause Overhead Squat/ or Pause Front Squat
1 Pause Squat + 1 Squat w/ no pause(2 count pause on first squat)
every 90 seconds for 5 sets
C. 12 Minute AMRAP of
8 Hang Power Clean 95/65
8 Bobs
8 Push Press
8 Toes to Bar
CrossFit
A. Warm Up
B, Skills EMOM x 9
1 - OH DB lunge (1 arm or 2 arms overhead) click for video
2 - T2B
3 - HSPU
C. 12 Minute AMRAP of
30 Double Unders
15 Wall Balls
30 Double Unders
15 Box Jumps
30 Double Unders
15 KB Swings
CrossFit
A. Warm Up
B. Power Cleans
Every 90 seconds for 7 sets
Build to a heavy single
C. "Nut Cracker"
3 - 3 minute amraps with 3 minutes rest between.
3 Power Cleans 115/80
3 Front Squats
3 Push Jerks
rest 3 minutes
3 Power Cleans 135/95
3 Front Squats
3 Push Jerks
rest 3 minutes
3 Power Cleans 155/105
3 Front Squats
3 Push Jerks
CrossFit
A. Warm Up
B. Tabata
No stretch class after the 915 am class today
No Office Yoga
CrossFit
A. Warm Up
B. Sunday with Peggy
12pm to 1pm
Lift
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Teams of 2
50/30 Cal Row
30 Thrusters 95/65
4 Rope Climbs
50/30 Cal Row
30 Power Snatch 115/80
4 Rope Climbs
50/30 Cal Row
30 Shoulder to Overhead 135/95
4 Rope Climbs
CrossFit
A. Warm Up
5 minutes of
5 Scorpions
5 Iron Cross
5 Superman
5 Push Ups
5 Spiderman reach
then
BB Warm Up
then take 5 minutes to review and warm up to 65 - 70% of Power Clean
B. Segment Clean Pull plus Power Clean
every 90 seconds for 5 sets @ 65 - 70%
C. Graceful "Cindy"
3 Rounds of Cindy (5 pull ups + 10 Hand release push ups + 15 Air Squats butt to ball)
12 Clean and Jerks (135/95, 115/80, 95/65)
2 Rounds of Cindy
10 Clean and Jerks
1 Round of Cindy
8 Clean and Jerks
Office Yoga
12pm to 1245pm
5pm CrossFit class
CrossFit
A. Warm Up
5 minutes of
50 meter run (out the front door and in the back door)
5 KB Goblet Squats
5 Box Step ups
5 PVC Dislocators
5 Banded Good Morning
then take 5 minutes to review Deadlift and warm up to your 50% of 1 rep max Deadlift
B. Deadlift
every minute on the minute for 7 sets (EMOM x 7)
% to be posted on whiteboard.
C. 7 Minute AMRAP of
200 Meter Run
15 KB Swings 53/35
15 Box Jumps 24/20
D. Sled Push
4 x 40ft x 225/155
CrossFit
A. Warm Up
B. 18 minute ARMAP of
60 Double Unders
50 Wall Balls
40 DB Alternating Snatch
30 Pull Ups
20 Toes to Bar
10 HSPU
CrossFit
A. Warm Up
B. Pause Overhead Squat +OHS
every 90 seconds for 5 sets
C. 8 Rounds of
10 Ground to Overhead (G2OH) with Bumper Plate
5 Burpee to Plate
50 Meter Run
CrossFit
A. Warm Up
B. Skills - 8 minute EMOM of
1 - Even minutes - 10 DB Walking Lunges (5 rt/lt DBs racked on shoulders)
2 - Odd minutes - 30 seconds max HSPU (focus on technique/tripod set up)
C. 10 Rounds of
9 DB Thrusters
30 Double Unders
(15 minute cap)
Stretch Class directly after 915am class.
Office Yoga
12pm to 1245pm