Tuesday the 31st

Lets get ready to stumble!

Warm Up: 1k run

Skills: Practice the broad jump.
          - Narrowish stance
          - Big Arms
         
Watch this video for some tips. Dont mind that this guy is a douche.

Mix it up and try some of the drills in the video.

Strength: Push Press 5x3 @90% Max
   
     
WOD: The spastic 5 year old works out.

50 DU
and then
20 Air squats
and then
30 Pull Ups/ C2B
and then
50 DU
and then
100m running backwards with a sand bag
and then
100m running forwards with a bag
and then
100m running backwards with a bag
and then
30 power cleans
and then
100m running forwards with a sandbag
and then
400m really fast without a bag!

Thursday the 26th

Ok. It is set. The new schedule will start Tuesday the 6th. We will go Tuesday at 7:30, Thursday at 6:30 and Sunday at 2. Thursday will be all oly lifting with Edgar. The cost for the extra coaching will be $60 per person for the 6 week cycle.

WU: 3 Rounds not for time
         15m Hand stand walk
         30 Ring L sit

Skills: Throwing practice. With the upcoming NLI suggesting there will be a throwing event we will take some time to practice it. Jeff will go over baseballs and Greg will show us some football technique.

Strength: Zercher squats  8x3 @ 50% max front squat weight. Use bands as wanted

WOD: 3x 4 Minute AMRAP:  9Push Press @75/55
                                            9 Burpee
                                            9 KBS 55/36

           Rest 2 minutes between rounds
                                       

Tuesday the 24th

Here we go!

A new cycle and a fresh start. Lets get back to focusing on what we are doing each and every class. This game is as much mental as it is physical.

I am coaching the 6:30 Class tonight so lets all come in a little early in the chance that its a light or no show class.

WU: 3 Rounds not for time: 3 Rope Climbs
                                             12 Strict Toes to bar
                                             30 DU try for unbroken

Skills: Today we work on rebound and explosion.
       
            Death Jumps: While holding 10lbs DB in each hand or a 20 LBS Wallball Drop off a 36/30 inch box absorbing the landing with a full squat. Then without pause, jump onto a 20/16 inch box. Complete 24 total reps.

Strength: Deadlift: 5 sets: 5,4,3,2,2 reps. Each sets AS HEAVY AS POSSIBLE.

WOD: Red Rum

      3 minutes AMRAP deadlift at 225/155
      7 minutes AMRAP Thrusters 95/65

Thursday the 19th

Last day of recovery.

One more day of recovery and then we start a new strength cycle. The C.F.C.C.C.P.C. will recycle into another phase with the NLI and the Crossfit Open Sectional in out sights.

WU: 3 rounds not for time!
         - 8-12 Box Jumps
         - 4-6 per leg pistols
         - 10 T2B

Skills: Snatch Balance 5x5 @45% max OHS

Strength: Tabata Sit Ups (4mins)
               Tabata Planks (rotate from hands to elbows to left/right side plank) (4mins)

WOD: 800m Run
            2 Round of Cindy
            600m Run
            4 Rounds of Cindy
            400 M Run
            6 Rounds of Cindy
           


     

Tuesday the 17th.

Recovery Day!

WU: Light 1000m Run

Foam roll for at least 10 minutes

Strength: GHD   5x10

Strength: Knees to Elbow 5 x 10

WOD: Crossfit base line: 500m Row
                                         40 Air Squat
                                         30 Ab Mat Sit Up
                                         20 Push Ups
                                         10 Pull ups

                                         5 Minutes Rest

                                         Repeat

Thursday the 10th

WU: Tabata body weight movements

Skills: Full Snatch, Full Clean practice

Strength: Good Mornings

WOD: 800m run
            25 T2B
            80 DU
            600m Run
            20 T2B
            60DU
            400 M Run
            15 T2B
            40 DU

Thursday the 5th

WU: Tabata DU

Skills: Box Cleans from the hip
   
Strength: 5 X Max Wall Balls
               Goal is to get at least 100 reps total

WOD: 10x200m sprint with 90 seconds between runs.