Saturday, November 30th, 2013

Meet 870 @ 9:30 a.m.

Warm Up:
20 minutes of Running Drills

Workout:
Power Clean 10 x 2 @ 60%
Rest 1 min

"Nancy"
5 Rounds
400m Run
15 OHS 95/65

Post results to comments

Coaching Points:
-Constant movement on Drills, even if its just working on 2-3 different ones.
-60% on PC, don't try and increase weight because you "feel good." TNG
-Squats need to be UNBROKEN and 95/65 for the entire 5 sets, NO exceptions. If you can't OHS 95/65 unbroken for 5 sets, then do Front Squats instead. Unbroken @ the Rx weight is the goal of today!

Barbell Shrugged Episode 82 

What All CrossFitters Should Know About Running w/ Brian MacKenzie

Monday, November 25th, 2013

Workout:
10 minutes of Running Drills
5 min Shoulder Mobility

Workout:
Choose One Time Trial
A. 3000m Run
B. 3000m Row
C. 1000m Swim

Post times to comments.

CrossFit 3+ hours difference

Coaching Points:
-You need to complete the Endurance portion separate of your CrossFit workout. For most of you this will most likely include Run/Row/Swim before you begin work. This portion of your daily workout should not take more than 30 minutes so get up, do it, eat breakfast, and go on your way!
-Follow this to to learn How to Improve Your Rowing Technique

Coach Christy Faction Games 2011


All life is an experiment. The more experiments you make the better.

-Ralph Waldo Emerson

Saturday November 23rd, 2013

870 @ 9:30a.m.

Warm Up:
2 sets:
400m Run
15 OHS
15 Pushups

Warm Up Movements/Setup Equipment

Workout:
8 min AMRAP    
5 Power Snatch  95/65               
10 Burpees (No pushup/no jump) 

Rest 10 min                     

6 min AMRAP
5 Power Clean  95/65
5 Dips
5 Box Jumps 24/20

Rest 10 min
        
4 min AMRAP
8 Thruster 95/65   
8 Pullup

Coaching Points:
-Scale as necessary to make sure you are constantly moving. All reps should be TNG or unbroken. Seriously, no extended breaks, so that means nothing over 10 seconds with no reps completed, this will be extremely uncomfortable. You do have ample recovery time between AMRAPs to gain composure so go hard.
-Intensity should increase with each AMRAP. That means you should look faster on the 2nd than the 1st and fastest on the 3rd. But that doesn't mean dog it on the 1st one. :)
-Have fun!

Thursday November 21st, 2013

Workout:
Make up a day of CrossFit you've missed OR
2-5 miles focusing on form.

Coaching Points:
-There is a huge distance range today. If you start to deteriorate on form, STOP! If you start to slow down considerably,  STOP! That being said, you can stop and go, stop and go, to reset your form, but make sure your stop is 10 sec or less.
-Start trying to adjust your schedule so you can run in the morning 2 days a week (less than an hour) and also come to CrossFit in the evenings. Especially if you're planning on any big races in December.
-Saturday will be at the gym at 9am. I will post the workout on here.

Monday November 18th, 2013

After Helen Complete:
A. 3 x 20-25 Hamstring Pulls/Leg Rest 1 Min between
B. 3 x 20 Figure 4 Drop Pulls from the side of 6" box (alternate legs)

Coaching Points:
-Best effort on Helen today. Try and break your previous time by focusing on a faster run (LEAN) and controlling breathing before you step in the gym. Do not break up reps, push through KBS and Pullups in unbroken sets.
-Concentrate on good reps on your Drop Pulls, keeping the positioning correct and relaxed ankles.

Can everyone meet at 5 tomorrow instead of 5:30? That way we can get in our work before the CrossFit class.

Thursday November 14th, 2013

Workout:
CrossFit class

For Quality:
1-2 miles

Coaching Points:
-Get in to class and get some weightlifting work in.
-For run focus on form. If that means only 1 mile with stop and go drills, ok fine.

We will be meeting Saturday....8a.m. okay for everyone?

Tuesday November 12th, 2013

Workout:
CrossFit Only

Take some time to recovery after that aerobic tester yesterday.

Monday November 11th, 2013

Workout:
Air Dyne :15 On :45 Off x 15

Post calories to results.

Coaching Points:
-Complete after Veteran's Day WOD
-100% effort for 15 seconds. Then try and keep about 50% for rest time.
-Focus on moving forward, don't sway in seat, even during rest

Saturday November 9th, 2013

Workout 8:00 a.m. @ 870

Need to know who is coming and who did "Daniel." Please post below.

Thursday November 7th, 2013

Workout A:
A. Dead lift 3 x 5 (no heavier than 65% max)
     Rest 2 min.
B. Russian Step Ups 3 x 15/leg
     Rest 3 min.
C. 500m Row x 6

Coaching Points:
-Complete A if you missed the Wednesday CrossFit class.
-Concentrate on activating your gluten on the step ups.
-Set up the rower for Distance Intervals with 1:50 rest.

Workout B:
CrossFit or make up a workout from earlier in the week. We want to make sure we are getting in our strength sessions along with our endurance sessions.

Post results below.

Tuesday November 5th, 2013

5:30p.m. @ 870

Running Drills outside

CrossFit anytime

Monday November 4th, 2013

Warm Up:
1 mile working on form

Workout:
8 sets
200m
Rest 1:30

Cool down:
3 x 20 Hamstring Pulls/Leg

Coaching Points:
Try and split up your sessions. Get up and run early before work, it wont take a huge time commitment. If not, run 400-800 after CrossFit for a warm up and do 6 sets instead of 8.

Saturday November 2nd, 2013

Workout:
Team WOD @ 9:30

6-7 miles @ 75% 5K pace

Coaching Points:
-Make sure your run is seperate from the Team WOD. Start your run no later than 7am. OR a better option, do it later in the day if you can. If you do not get the run in tomorrow seperate of the Team WOD, Run on Sunday.
-You choose the course.