Most of you have probably already scrolled down to look at the chipper for today. There are a few things that everyone should keep in mind when approaching this workout. One: the push ups are going to be the biggest sticking point; stretch them out and do sets of 5-7 reps at a time. If you find that 5 reps in a row is not possible scale them (knees/or wall). This is in order to keep the work out moving along. Second, each section is meant to be a sprint. This is why there is a recovery period. Third, the rest breaks can take a long time- so if you don’t think that you will finish the workout taking a round or two out is acceptable. Fourth, and this is the big one… have fun with the class and encourage each other just getting through it is a great accomplishment!! Expect a short warm up and then we are going to rock so please be early or on time since we are going to start soon after the start of the class. Kick ass!!

Barbara
5 rounds rest 3 minutes between each round

20 pullups
30 pushups
40 situps
50 squats

Your score is the time it takes you to do the workout subtract the rest breaks.

Take 13 minutes and work on 2 skills
then
3×3 deadlifts rest 2 minutes between each set heavier then last week

3×500 meter row max effort rest as needed

Just a reminder we are going to test a 5,6,7pm classes next week

Hi hang squat snatch 2 every minute for 7 minutes

15 min amrap
7 hi hang squat snatch (95/65)
run 200 meters
14 wallballs (20/14)

Next week we are going to try running a different evening schedule.  Since the 5:30pm has been pretty busy we are going to test run a 5pm, 6pm, 7pm schedule for 2 weeks.  If it is going well we will keep it going next month as well.

3 rounds
3 complexes (1 knees to elbows to a toes to bar to a chest to bar pullup)
20 box jumps (24/20)
20 burpees

Today should be a bit longer then yesterdays WOD. The goal is to get through as many of the reps in a row as possible. I find the more I get soft in my arms on the burpee the more it saves my triceps and chest. I dare you guys to do all three rounds of the burpees unbroken. As some of you know, I have been pre-programming in advance with certain guidelines that I follow. My model may change as time goes on depending on peoples increases in strength and cardio. A few of the factors that come into play when I design the workouts: Strength days a week, time domains of the workouts, how many short medium and long metcons I’m programming a week, bicuplets/triplets/chippers/monostructural, what area’s I interpret will be smoked/sore, exercises not used in the previous week, creativity and structure in the wod’s, rep loading (psychological factor), de-loading after some tough wods. Obviously, I’m human and have the oops factor especially on chipper Fridays. I promise to continue to work on creating a better program for you guys. To all you Mom’s Happy Mothers Day!!

Back squat
5-5-5-3-3-3 Rest 1 minute between each set.

Metcon:
Elizabeth
21-15-9
power cleans (135/95)
ring dips

These are meant to be working at your 5 rep max and 3 rep max not increasing loading each round like we have done in the past. If you don’t have your numbers be sure to get them. The back squat is considered one of the best exercises you can perform for making people stronger. It utilizes large muscle groups at 80% of your 1 rep max. You intra-muscular coordination increases (muscle fibers sychronize better), increases the amount of muscle activated, and gives you a huge hormonal response for rebuilding such as HGH and testosterone. Strength gains are not always going to be linear as you guys work on progressively loading more weight each week but, that means your getting close to a big PR!!

deadlift 3 sets of 3

chipper:
30 pushups
30 jumping squats (75/55)
farmers carry 100 meters (45/25)
30 box jumps (24/20)
30 walking lunges (75/55)
2 rope climbs (3;1)
30 pullups
30 sumo-deadlift high pulls (75/55)

Hey guys there will be no Sunday class this week for Mother’s Day. I am going to be having lunch with my Mom in Napa. See you guys tomorrow

20 minutes skill practice whatever you need help with
then
2 minutes max rep burpee/pullups
rest 1 minute
2 minutes max rep thrusters (45/33)
rest 1 minute
2 minutes max rep wall climbs

In the posting yesterday I referemced the term Metcon. This stands for metabolic conditioning or for you guys WOD. The numbers next to the metcon was the general length of time I will be shooting for in your WOD’s for that day. Tomorrow is going to be a bit on the longer side depending on how good you are at running.

2 touch and go power cleans every 30 seconds for 4 minutes as heavy as possible

then
3 rounds
run 800 meters
15 toes to bar
15 v-situps

The BBQ was a great success. About 20 people rolled through, with everything from a batch of lumpia to mass quantities of meat for BBQ. It was great to hang out with everyone in a fun setting, just “kicking back” style, making our family even stronger!! Our next event on the calendar is set for June 1st at 3pm, Happy Hour at Blackhawk Bar and Grille, then bowling at Danville Bowl. Bowling is something you all can kick my butt at; Amanda beat me, rolling it Granny style!!

As some of you may know, I attended a seminar last Saturday covering many things Crossfit — science-y stuff to geek out on. The bulk of it was a proposed model for programming a box, so that the workouts are constantly varied at a high intensity, but certain days of the week have constants that everyone knows are coming. This is the best way to test the efficacy of your programming. The following is the proposed schedule for the next week, based on this model:

Monday: squats back or front, same rep loading, 5-5-5-3-3-3; then a medium length metcon (8-12min) using a max/Dynamic effort on the legs (example: box jumps, wallballs, jumping lunges and etc.)
Tuesday: medium length (8-12 min)
Wednesday: one of the Olympic lifts; I will change the loading on this quite a bit; plus a long metcon (15-20min)
Thursday: skill day: lots of skill practice; short metcon (4-6min)
Friday: deadlifts: 3 sets of 3 reps; long metcon, chipper style

You will notice that we have 3 lifts in the week, 2 longer metcons, 2 medium length metcons, and 1 short one. Saturday is up in the air, based on how everyone is feeling after the week. At the end of each month, we will re-test our goals (written on the whiteboard) and re-set some new short term goals to work towards. I will ask everyone to have a recording device so that as the weeks progress, you can gauge the gains made from week to week. My goal is to give everyone a mixture, pulling different movements not used the prior week, to keep the variety high and to keep everyone motivated. All weeks would be programmed in advance. This should allow for us to hit all of the time domains, thus utilizing different systems in our energy system pathways. A note: just because Thursday’s WOD is shorter doesn’t necessarily mean it is easier. I am going to expect a big push — high high high intensity!! If you have questions, feel free to ask.

10 rounds 1 minute max effort one minute rest
3 push press (135/95)
6 kettlebell swings
9 bar jump overs

These are a 1-1 work to rest ratio’s interval so work on really flying through it as many rounds as possible.

Back squat
5-5-5-3-3-3 rest 1 minute between sets on this lift it isn’t increasing loading but the same weight for the 3 sets of 5 and then the 3 sets of 3. Please record these in your folder for future refernce.

8 minute amrap
7 wallballs (20/14)
7 burpees
7 situps