Programming Update – May 2013
01 hour ago
This Sunday will mark the end of our current 6-week programming cycle and a new one will begin on Tuesday. We have made a few adjustments for the upcoming 6-week cycle in an effort to keep your training well rounded, effective, and interesting!
Strength Work Updates:
- Strength work will include: Back Squat, Close Grip Bench Press, Snatch, Sumo Deadlift, Front Squat, and Push Press.
- Going forward we will rotate some movements every 6 weeks.
Skill Work Updates:
- The focus of the Snatch work will be getting under the bar (balances, drops, and overhead squats).
- The focus of the Clean work will be on the Jerk/Split Jerk and putting the Clean and Jerk together.
- Handstand and Handstand Pushups will replace kipping practice.
- Pistols/one legged squats will replace Double Under practice.
- Deadhang Pullups and Dip work will remain.
- Going forward we will rotate skill work from cycle to cycle.
A couple other notes:
- Please limit your time to work on extra lifts or skills to the mornings before 12:30pm or the weekends. We have specifically dedicated the first half of all Saturday/Sunday classes for this express purpose.
- If those alternative times don’t work for you, then please do your extra work on the racks and platforms in the back of the gym. As always, regularly scheduled WODs, Barbell Club, and Bootcamps have priority on all space and equipment. Please don’t put your fellow athletes, or the Coaches, in a position of having to ask you to move.
- Keep in mind that after your workout is over, particularly in the evenings and on weekends, there is another group getting started. Try to keep your conversations to a minimum and your voices low so that your fellow athletes can hear the Coaches!
Click here to view the next 6 week template of our upcoming skill and strength cycle. You will also see the time domains for each day’s conditioning workouts. By posting, we hope to help you with planning your training days in advance.
You can read the previous posts our 2013 programming changes here, and here.
If you have questions, please post them here so everyone can be part of the discussion!
Heavy Thrustering
11 day ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
THREE spots left! Details here
WOD for Tuesday 052113 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)
Skill:
1 minute of Single Unders
30 seconds of Singles – right
30 seconds of Singles – left
4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off)
Strength:
Snatch
4 singles @60%
4 singles @65%
4 singles @70% 1RM
Conditioning:
AMRAP in 20 minutes:
5 Thrusters (50% 1RM Front Squat)
7 Pullups
Run 400m
Post Snatch Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by 4 minutes of Tabata Double Unders alternating 20 seconds on/10 seconds off. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 70% 1RM. Rest 3-4 minutes between attempts. You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs. That said, since these are light, try hanging out in the bottom of your receiving position (OHS) for a couple of seconds to settle in before standing to full extension.
For the conditioning workout, you are taking the bar from the floor to begin each round of Thrusters. Use 50% of your 1RM front squat. If you don’t know that number, try using 40% 1RM Back Squat. Pullups may be completed as kipping or deadhang.
Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers
Over The Rainbow
12 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
THREE spots left! Details here
WOD for Monday 052013 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Deadhang Pullups
3 sets @80% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 8 reps)
Strength:
Bench Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
5 Rounds For Time:
5 Burpee-jump-over-the-box-jumps (24/20)
25 Double Unders (sub 25 Tuck Jumps)
Time Cap: 6 minutes
Post Bench Press Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 80% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, you will establish a 1RM Bench Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid and have a spotter, or two. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, see the video below for a demo on Burpee Over the Box Jumps. Note that there are TWO options. Do not attempt jumping over the box in one jump if you think you may kill yourself or someone else 
The sub for DUs is Tuck Jumps. Stand in place, jump as high as you can and pull your knees to your chest. You will definitely wish you had DUs instead of having to do these.
ENDURANCE WORKOUT tonight at 6pm!
Burpee OVER the Box Jumps
Krushing Kelly
03 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Sunday 051913 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Make up any missed strength segment from the past week
Conditioning:
“Kelly”
5 Rounds For Time:
Run 400m
30 Box Jumps (24/20)
30 Wall Ball (20/14)
Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
This is a CrossFit Benchmark WOD. That’s a lot of hip extension and wall balls. If you’re relatively new to CFD, three months or less, you might consider doing just three rounds of this WOD. No time cap today, but should be under 30 minutes.
OPEN GYM today from 10am-12pm! WODs have priority on space and equipment.
Lizzy Borden Had An Ax
05 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Friday 051713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Done with 40% 1RM Snatch
Strength:
Back Squat
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Conditioning:
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips
Time Cap: 15 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 Snatch from each position each minute. Use 40% of your Snatch 1RM. This is for technique! It’s not very heavy. For an added challenge, pause for a 3 count in the bottom, receiving position.
For the strength segment, for the Back Squat follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy.
This is a CrossFit Benchmark WOD. Time cap has been set at 12 minutes. As RXd these are full cleans, taken from the floor and received in a full front squat. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips. Make sure your time makes it onto the white board today so we can update the PR Boards. And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!
ENDURANCE WORKOUT tonight at 6pm!
“Elizabeth”
