25 May 2019

Warm-up

Hollow / Arch Body (Rock)

intervals alternating between maintaining the Hollow Body and Arch Body positions (eg. Tabata)

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility

Psoas S&F (KB)
Glute S&F (ball)
QL/Erector Smash (ball)
Triceps S&F (bar / ball)
PVC Pass-Throughs & Wrist turnovers
Cobra / Upward Dog / Bridge

Weightlifting

up to 15:00 to establish:
Max reps unbroken weighted [GHD] sit-ups (45/25#)
then
5RM [Weighted] Dips

support weight with arms extended toward ceiling throughout movement

GHD: keep weight at chest

Weighted (Ring) Dips (5-5-5-5-5)

Establish 5RM
(E2.5MoM)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-20:
7 Hang Squat Cleans @10RM
15 [GHD] Sit-UpsNo Singles ...
Post load in comments
Rx+= 10RM + GHD

24 May 2019

Warm-up

Squat Therapy: Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension

then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees+ 10 Kip Swings after each set

Mobility

Hips: 1:00(/side):
(Banded) Hamstring Flossing
(Banded) Couch Stretch
(Banded) Lateral Capsule
Wall Butterfly Stretch
Wall Adductor Stretch (splits)+ Lat Distraction

Weightlifting

Choose your pull-up variation:
A, B, C or D ...

A: Weighted Chest-to-Bar Pull-Ups (5-5-5-5)

Establish 5RM

B: Weighted Pull-ups (5-5-5-5)

Establish 5RM

C: Strict Chest-to-Bar Pull-Ups (Max Reps unbroken ...)

D: Strict Pull-Ups (Max Reps unbroken ...)

Strict variations as required ...

Work the progressions / variations to determine the most challenging achievable option:
- Bar/Ring Hang (:10-:30)
- Band Pull-down (8-12 reps, each colour/ small to large)
- Ring Row (step forward / feet elevated as capable)
- Barbell Pull-Up (feet on bench/box/floor)
- Band Assisted Pull-Up (8-12 reps, each colour/ large to small)
- Strict Pull-Ups (8+) [L-Sit ... for added core work/fun]
- Kipping Pull-Ups (30+)
- Butterfly Pull-Ups ...
[- Chest to Bar ...]

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-20:
7 Back Squat @10RM
15 [C2B] Pull-UpsPost load in comments
Rx+= 10RM + C2B

23 May 2019

Warm-up

Hips: 3 Rounds:
16 Flexor Push-Pulls
10/side Single Leg Hamstring Sliders
10 Reverse Deficit Lunges (moderate wt)
8/side Single Leg Good Mornings (bar/PVC)

Mobility

4-way Shoulder Distraction
then 3 rounds:
5-10 KB Snatches / side
5 KB Windmills / side

Weightlifting

Bench Press (5-5-5-5-5)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-20:
7 Deadlift @10RM
15 Push-UpsPost load in comments
Rx+= 10RM + all unbroken sets

22 May 2019

Warm-up

Choose: Run, Row or Bike

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility

Hips: 1:00/side:
TFL Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
Glute Smash (ball)then
Calf S&F (KB)
Pec & Shoulder S&F (ball)
Super Rack (PVC / band)
Straddle Side Reach

Metcon

5:00 Warm-Up
15:00 to complete A + REST
B ...

A: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

B: 2019 CanEast Games WOD #1 - Sink or Swim (Time)

200m Row / 400m Bike / 10x 50' Shuttle Run
45 Squats
200m Row / 400m Bike / 10x 50' Shuttle Run
30 Squats
200m Row / 400m Bike / 10x 50' Shuttle Run
15 Squats
200m Row / 400m Bike / 10x 50' Shuttle RunTime Cap: 8:00
Rx+= Bike ...

21 May 2019

Warm-up

PVC Pass-Throughs:
5-10  Standing
5-10  Squatting
5-10  Prone
5 Yoga Push-Ups

Mobility

Hips: 6/side Active Internal Rotation
1:00/side Adductor Side Split
1:00/side Glute Side Roll Stretch
1:00/side Pigeon Stretch
1:00/side Couch Stretch
10 Kossack Squats (stay low ...)

then
Lat Distraction
Traps S&F (ball)

Weightlifting

Overhead Squat (5-5-5-5-5)

15:00 (E3-4MoM) to Establish 5RM

Metcon

5k Run (Time)

Max Effort 5k Run

(Rx+= vest or backpack ...)

20 May 2019

a little BBQ hangout after Saturday’s Murph …

a little BBQ hangout after Saturday’s Murph …

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
warm-up variations as desired ...

Mobility
Lat Smash / Distraction
Shoulder Flex & Ext
Sweeps
Straddle Side Reach
High Kicks
Couch Stretch

Metcon
Murph (for those that didn’t do it on Saturday …) or Chelsea, take your pick ...

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Score max consecutive rounds,
then continue for max rounds with remaining time  ...

Chelsea + ("plus") (3 Rounds for reps)
*** if you have COMPLETED all 30 rounds of "Chelsea" before ***
[+1 to each movement, done it all at +1, do +2]
EMoM-30:
5+? Pull-ups
10+? Push-Ups
15+? Squats
***
Score max consecutive rounds,
then continue for max rounds with remaining time  ...
(minimize rest intervals taken ...)
score 1: consecutive rounds
score 2: + reps (+1 or +2 ...)
score 3: total rounds completed

Warm-Down
***
Bonus *** for those that did Chelsea ...
3 Rounds:
10 (Barbell) Hip Thrusts (Heavy)
8 Stiff-Leg Deadlift (@~55% 1RM)
8/side "Box" Step-Offs (pistol progression)

19 May 2019

another enthusiastic FCCF run club outing …

another enthusiastic FCCF run club outing …

Warm-up
4 Rounds:
1 "lap" (~80') of Inversion Walking
8/side Lateral Step-Ups ("high")

Mobility
Trap S&F (ball)
Lat Smash / Distraction
Forearm S&F / Stretches
Calf S&F (KB / roller)
Quad S&F (bar / roller / ball)
Couch Stretch

Metcon
25 Kettlebell Swings (70/53#)
200m Run
25 Straight Arm Pull to Inverted Hang
200m Run
20 KB Swings
200m Run
20 Pull to Inverted Hang
200m Run
15 KB Swings
200m Run
15 Pull to Inverted Hang
200m Run
10 KB Swings
200m Run
10 Pull to Inverted Hang
***
Partner Option:
Run together, split reps as desired ...
Pull to Inverted Hang: try to keep everything as straight as possible, thighs to bar, no kipping;
Rx+= solo ...

18 May 2019

To learn more about Murph  click here

To learn more about Murph click here

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
warm-up variations as desired ...

Mobility
Lat Smash / Distraction
Shoulder Flex & Ext
Sweeps
Straddle Side Reach
High Kicks
Couch Stretch

Metcon
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

17 May 2019

Ashley Tire.jpg

Warm-up
Run around Bldg
+ 10 Tire Flips
then
3 Rounds:
10 KB Swings
100'/side 1-Arm OH Carry

Mobility
Pigeon Stretch
Sweeps
Side Straddle Reach

Metcon
400m Run
25 KB Snatches - Left (53/35#)
25 KB Snatches - Right (53/35#)
25 Pull-Ups
400m Run
20 KB Snatches - Left
20 KB Snatches - Right
20 Pull-Ups
400m Run
15 KB Snatches - Left
15 KB Snatches - Right
15 Pull-Ups
400m Run

16 May 2019

run club a.jpg

Warm-up
5x 30' Duck Walk
+ 3 Box Jumps (30/24")

Barbell warm-up, 5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ :10 Handstand Hold each round

Mobility
1:00 (/side):
(Banded) Hamstring Floss
(Banded) Hip Flexor Stretch
(Banded) Glute Stretch
Wall Internal Rotation
(Banded) Olympic Wall Squat

Weightlifting
Power Clean (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1
[40:00 to complete ...]
score heaviest loads for completed sets

Gymnastics
*** Bonus ***
up to 20:00 L-sit / Tuck Hold and Handstand practice
Try to accumulate at least 2:00 for each
Try L-Sit on floor, parallettes, rings

15 May 2019

Dan getting ultimate.jpg

Warm-up

Hips:3 Rounds:
16 Flexor Push-Pulls (8/side - alternating)
6 Toe Up + 6 Toe Down Adductor Slides
(or 12 Kossack Squats)
10 Reverse Deficit Lunge (moderate wt)
8/side Single-Leg Good-Mornings (bar)

Mobility

1:00/side:
Calf S&F (KB / roller / ball / bar)
Quad Smash (bar / roller)
Glute Smash (ball / roller)
Spinal Twist
Couch Stretch

Weightlifting

Back Squat (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1

Metcon (3 Rounds for weight)

Back Squat
i. 5-5
ii. 3-3-3
iii. 1-1-1-1score heaviest loads for completed sets

Gymnastics

*** Bonus ***
up to 20:00 L-sit / Tuck Hold practice
accumulate at least 2:00
- floor
- parallettes
- rings

L-Sit (Max Time Holding Position ...)

L-sit Hold (Max Time Holding Position ...)

- Maintain the "L" position while supporting with hands on parallettes, rings, floor, rope etc.
- enter seconds for reps ...

14 May 2019

Warm-up

Choose: Run, Row or Bike

skylar OH stella.jpg

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility

Side Hip / Hip Flexor Smash (ball)
Low Back Smash - QL/Erectors (ball)
Posterior Shoulder Smash (ball)
Traps S&F (ball)
PVC Pass-Throughs & Wrist Turnovers

Weightlifting

Snatch (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1

Metcon (3 Rounds for weight)

Snatch
i. 5-5
ii. 3-3-3
iii. 1-1-1-1score heaviest loads for completed sets

Gymnastics

*** Bonus ***
up to 20:00 Handstand practice

Free (up to 20:00 practice ...)

Max time maintaining a free standing handstand

Wall (up to 20:00 practice ...)

Max time maintaining a handstand position against the wall. Facing wall is preferred / better positioning ...

13 May 2019

Warm-up

Animal Warm-up

Stella Deadlift.jpg

Bear
Lizard
Monkey
Frog
Crab
Inch Worm
Sidewinder
Duck+ 10 Kip Swings

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds after each round
+ 10 Kip Swings
***
Mobility work between rounds ...

Mobility

Hips: 1:00/side
TFL S&F (ball)
Lateral Quad Smash (roller)
Glute Smash (ball)
QL Smash (ball)then
Pec & Shoulder S&F (ball)
T-Spine Smash (balls / roller)
10 PVC Wall Slides
Shoulder Extension Stretch / Planks - 3x :10

Metcon

Metcon (Time)

3RFT:
400m Run
21 Hang Squat Cleans (95/65#)
12 Strict [Ring] DipsRx+= Run + Rings

Weightlifting

Bonus: Metcon (No Measure)

Snatch Complex:
[2 High-Hang Muscle Snatch +
2 Hang Power Snatch +
2 Squat Snatch]3 Rounds;
REST as needed between rounds;
increase weight if form allows ...

12 May 2019

Warm-up

Food tent helpers, stella.jpg

Each movement the length of the gym and back, 2-3 rounds:
- High Knees
- Butt Kicks
- Cross-overs (each direction)
- Reverse
- "Skip"
- Cartwheel After each round
+ 10 Kip Swings
+ 5-10 Squat Press-Outs
***
Hip Mobility after 1st round

Mobility

Hips 6/side Alternating Active Internal Rotation
6/side Alternating Long Sit to Side Sit
6/side 90-90
1:00/side Pigeon Stretch
1:00/side Couch Stretch
6 Squat Developers***
Lat Smash
QL Smash
Posterior Shoulder S&F with Int Rotation
Wrist Stretches
Straddle Side Reach

Metcon

Metcon (Time)

3RFT:
400m Run
21 Front Squat (95/65#)
12 [L] Strict Pull-Ups

Rx+= Run + L

Weightlifting

warm-up (empty bar):
5 Snatch Push Presses
5 OHS
5 Snatch Balance

Bonus: Snatch Balance (5-5-5-5-5)

Establish 5RM;

10 May 2019

Warm-up

Stella Jamie Talking.jpg

Ankles: 3x10 Eccentric Dorsiflexion
then
4x :30 On / :30 REST - Bottom Front Squat Hold
@~30% 1RM FS

Hips: 3 Rounds:
10 Barbell Hip Thrusts (heavy)
- variation: glute bridges
8 Stiff Leg Deadlift @~55% 1RM
8/side Box/Plate Step-Offs (Pistol)+ :10 Handstand Hold
***
Mobility between rounds ...

Mobility

Sub-scap Smash (ball / roller)
Lat Distraction
Quad Smash
Couch Stretch
then
3 Ropunds:
5 Yoga Push-Ups
10 PVC Strict Snatch

Metcon

Metcon (Time)

3RFT:
400m Run
21 Deadlift (135/95#)
12 Handstand Push-Ups

Weightlifting

Bonus: Snatch High-Pull (5-5-5-5-5)

9 May 2019

Warm-up

Alicia Judging.jpg

Ankles: 4x 10 Squat on Toes
- :03 negative + :02 bottom hold
+ after each set of Squat on Toes:
10x Close Stance Squat
***
then
1:00/side Single Leg Stand***
10 Kip Swings + Mobility work between squat sets ...

Mobility

Hips: 1:00(/side):
Banded Hamstring Floss
(Banded) Couch Stretch
Banded Lateral Hip Capsule
Wall Butterfly Stretch
Wall Adductor Split

Metcon

Tabata Sit-Ups [Toes-to-Bar]
REST 2:00
1 Mile Run [12:00 to complete + REST]
Tabata Hanging Knee-Raises [Knees-to-Elbows]

A: Metcon (AMRAP - Reps)

Tabata Sit-Ups [Toes-to-Bar]

Rx+= TTB;
score lowest / last round

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: Metcon (AMRAP - Reps)

Tabata Hanging Knee-Raises [Knees-to-Elbows]

Rx+= K2E;
score lowest / last round

8 May 2019

Warm-up

Row Warm-Up

500 m Row

Stella Picture.jpg

Hips: 3 Rounds:
14 Hip Flexor Pulls
10/side Kossack Squats
8/side Bulgarian Split Squats (heavy)
8/side Single-Leg Good-Mornings (bar)

Mobility

Forearm S&F (ball)
Mid-Back / T-Spine Smash (balls / roller)
90-90 fwd & back (6/side)
Quad Smash (bar / roller / ball)
Glute Smash / Stretch
Traps S&F (ball)

Metcon

1k Row
15:00 REST / 3x10 Upright Row
1k Row

Metcon (2 Rounds for time)

Weightlifting

Upright Row (3x10 @~70% 1RM)

6:00 warm-up:
10x 50% (working weight)
5x 75% (working weight)
1x 110% (working weight)
then
E3MoM-9

7 May 2019

Judges at Stella.jpg

Warm-up

Ankles: [20:00 Walking without Shoes]
- warm-up and mobility without shoes ...
4x :45 on / :45 REST Bottom Back Squat Hold
- @ ~20% 1RM Back Squat

Mobility

Lat Smash / Distraction
QL Smash (ball)
Pec & Shoulder S&F (ball)
Kossack Squats
***
additional mobility as required / desired between Metcon sets ...

Metcon

3 Rounds:
A. Max Strict [C2B] Pull-Ups
B. Max Reps Bench Press (135/95#)
(if 135/95# > 5RM, then Push-Ups)
C. AMRAP-1 [Pistol] Squats
***
Round 1: E4MoM (0-4-8)
Round 2: E3MoM (12-15-18)
Round 3: E2MoM (21-23-25)
***
Rx+= Strict C2B + BP + Pistol

A: Metcon (3 Rounds for reps)

Max Strict [C2B] Pull-UpsRx+= Strict C2B

B: Metcon (3 Rounds for reps)

Max Reps Bench Press (135/95#)if 135/95# > 5RM, then Push-Ups
Rx+= BP

C: Metcon (3 Rounds for reps)

AMRAP-1 [Pistol] Squats

Rx+= Pistol

6 May 2019

People at Stella.jpg

Warm-up

Each movement the length of the gym and back, 2-3 rounds:
- High Knees
- Butt Kicks
- Cross-overs (each direction)
- Reverse
- "Skip"
- Cartwheel after each round:
+ 10 Kip Swing / TTB / K2E
+ 10 Jump Lunges

Mobility

Hips: 1:00/side:
TFL Smash (ball)
Glute Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)then
Cobra / Upward Dog / Bridge
Straddle Side Reach

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-40:
400m Run
10x [7 Back Squats (Body Weight) + 12 Sit-Ups]Rx= With a Partner:
run together, alternate rounds of complex [7+12]
Rx+= solo ...
***
400m = 10 reps (1 rep / 20m)
complex = 19 reps
1 round = 200 reps

Warm-Down

Mobilty:
Quads Smash / Couch Stretch
Gut Smash