Archive | CrossFit Workouts

Tuesday 03/31/15

Tuesday 03/31/15

doubleunders

Tuesday 03/31/15

Skill/Strength: 2 Pos Power Snatch

Conditioning: Running, DUs, Pull Ups

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bs

Monday 03/30/15

bs

Monday 03/30/15

Skill/Strength: Back Squat

Conditioning: Burpee, KBS, Push Press, Slam Balls

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gs

Post 2015 Open – Skill/Strength

gs

Did it or didn’t, love it or hate it…the 2015 Open will come to a close in a few short days. If nothing else, it provides a good transition point on our calendar. The next four weeks for sure, six if things are going well, the programming will provide those interested in working on some strength gains, but still within our class structure we have today. There are tons of programs out there, and million pros and cons to each. But I will be leveraging the work of John Sheaffer aka Johnny Pain and incorporating the Greyskull LP. (linear progression) 

**THIS IS ONLY THE SKILL/STRENGTH…NOT THE DAILY WOD**

Now I’m not implementing all of it as defined…trying to leverage what I can within the time we have available.

Something to point out, the board every day will have something on it as it does today, so even those not interested in a “strength cycle”…just come in and do the class just as they did last week.  Just know you may see lot’s of sets of five.

Monday, Wednesday, Friday will be “Greyskull” days, with Tuesday being open for Olympic lifts and gymnastic skills. Thursdays will remain unchanged. With both Monday and Friday being “squat” days (Wed = Press…including Bench), Friday will have an optional Core workout versus squatting for those who choose. No…you cannot do both within the 1 hour class. Remember, this is just the Skill/Strength portion.

**THIS IS ONLY THE SKILL/STRENGTH…NOT THE DAILY WOD**

So why this got a quick blog…

IF you are interested in trying this out make sure you are tracking your numbers each day, as it is vital to the process.

The nuts and bolts…

The working sets are 5,5, and 5+ (the 5+ is simply an AMRAP of sorts…seeing how many reps you can get)

If I get all 5 on the first two, and then 5 or more on the third, I go up 5 pounds (total) my next squat day.

If I don’t get all 5 on the first two, or less than 5 on my third, I “reset” and drop 10% next squat day.

The program is designed to hit “resets”, they shouldn’t be looked at as negative…and actually make it fun as you get to compete against previous numbers.

For example: Let’s say I start at 190 Pounds for my Back Squat

Day 1: 190 x 5, 190 x 5, 190 x 7     So I got 7, I will go up to 195 next BS day.

I have a few more good BS days, and get to 210

Day 5: 210 x 5, 210 x 5, 210 x 3  …  I did not reach 5, thus drop 10% (so 210 * .10 = 21  and 210 – 21 = 189, call it 190)

Now for Day 6, I am reset back to 190, I repeat the 190 x 5, 190 x 5, and then on my third set I have recent data (7 from Day 1) to compete against. I go for 7+, and then add 5 pounds assuming I got at least 5. And now each day I have a goal to shoot for, including 210 when I get there…and 215 which would be a “PR” of sorts.

So if you want to plan ahead…

Monday and Friday Squat days, alternating BS-FS , then FS-BS . If you want to just do one, that is fine.

Wednesday – Press Days, OH Press (strict), Push Press, Bench repeat, again if you want to just do one, fine. But Bench must have a spotter, or spotter arms set up.

Trust the process, keep the jumps 5 total for squats, 2.5 total for Press (yes use the 1.25′s).

Ideally the first week you would do seven or eight reps on that final set of “5+”, so you do kind of guess to start, doesn’t have to be perfect.

Enjoy if you want, or again, simply come in and do class just like you do today, I don’t expect everyone to do this, just trying to provide some options to help people with want they want/like.

Questions, please ask… matt@crossfitsiouxfalls.com

**THIS IS ONLY THE SKILL/STRENGTH…NOT THE DAILY WOD**

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Wednesday 03/25/15

Wednesday 03/25/15

pistols

Wednesday 03/25/15

Skill/Strength: Turkish Get Ups

Conditioning:Pistols, HS Walk/Holds, Box Jump Overs

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Tuesday 03/24/15

Tuesday 03/24/15

rowing

Tuesday 03/24/15

Skill/Strength: 3 Position Cleans

Conditioning: Rowing, Thrusters, Windshield Wipers

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Monday 03/23/15

Monday 03/23/15

power_clean

Monday 03/23/15

Skill/Strength: Front Squat

Conditioning: Box Jumps, Pull ups, KBS, Walking Lunges, Ab Mat SU, Push Press, Wall balls, Burpees, DUs

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Friday 03/20/15

Friday 03/20/15

Friday night Light

Friday 03/13/15

Workout 15.4

8:00 AMRAP

RX: HSPU, Cleans

Scaled: Push Press, Cleans

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t2b

Wednesday 03/18/15

t2b

Wednesday 03/18/15

Skill/Strength: Turkish Get Ups

Conditioning: Jump Squats, T2B, Shuttle Run

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stp

Tuesday 03/17/15

stp

Tuesday 03/17/15

Skill/Strength: Hang Power Clean + JGOHS

Conditioning: Clean & Jerks, Bar Facing Burpees

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Monday 03/16/15

Monday 03/16/15

openmeme

Monday 03/16/15

Skill/Strength: Front Squat

Conditioning: Run/Row, KBS, Pull Ups

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