12 June 2019

Warm-up

2-3 Rounds:
10 Alternating Jumping Lunges
10/each way 30' Side Shuffle
10/side 1-Leg Deadlift
150'/side Suitcase Carry

Mobility

Lat / QL Smash (ball / roller)
Glute / TFL Smash (ball)
Calf / Shin S&F (ball)
Banded Ankle Dorsiflexion
Kossack Squats
PVC Behind the Back Pulls (up/down)
then
3 Rounds:
5/side KB Windmills
5-10 RKB Swings
5-10 Kip Swings

Metcon

Metcon (Time)

21-18-15-12-9-6-3
[C2B] Pull-Ups
[Hand-Release] Push-Ups
[GHD] Sit-Ups
[Alternating Pistol] Squats

Rx+= solo C2B+HRPU+GHD+Pistol;
Partner if required / desired ... (try Rx+ option / variations)

Bonus: Metcon (No Measure)

Calf Endurance:
Accumulate 2:00/side of 1-Leg Hopping / Jump Rope
- REST as needed
then
3x15 Slow Calf Raises

11 June 2019

Warm-up

3 Rounds:
5/side 1-Leg Calf Raises
10 Lemon Squeezes [V-Ups]
10-20/side Forward Leg Swings
:20 Bottom Squat Holds (add Weight ...)

Snatch Hip Movement

3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***3 reps / movement
before / after mobility ...

Mobility

Lat Smash / Distraction
Shoulders:
- Int Rotation  S&F
- Ext Rotation: Wall Slides
PVC Pass-Throughs & Wrist Turnovers
Hips: 90-90s, 6/side

Weightlifting

Squat Snatch (2-2-2-2-2)

Establish 2RM ...
(Touch 'n Go)

Metcon

Bonus: 2019 CanEast Games #6 - "Full Send" (Time)

30/20 Calories Bike
10 Right Arm DB Snatch (50/35#)
10 Left Arm DB Snatch (50/35#)
10 Right Arm DB Thruster (50/35#)
10 Left Arm DB Thruster (50/35#)
***
*Advance 3 Steps Every 10 Reps With The Dumbbell*

10 June 2019

Warm-up

3-5 Rounds:
5 Inchworms
10-20/side Lateral Leg Swings
25 "Bunny" Hops

Mobility

T-Spine Smash (balls / roller)
Pigeon Stretch
Spinal Twist
PVC Pass-Throughs & Wrist Turn-Overs
Behind the Back Pull Up/Down

Metcon

warm-up with
5-10 Kip Swings
Burgener Warm-Up
5-10 Kip Swings
Skill Transfer Drills
5-10 Kip Swings

Burgener Warm-up

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

Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 Squat Snatches (95/65#)
10 C2B Pull-Ups
10 Ring DipsNo Singles;
variations as required:
Power Snatch + Squat
Adjust weight: ~50% 1RM
Rx+= 10 Bar Muscle-Ups (No  C2B + Dips)
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...

9 June 2019

Warm-up

3 Rounds:
10 Alternating Kossack Squats
10 Straight Leg Toe Touches
***
then
3-5x :30 On / :30 Off  "Heidens"

Mobility

Calf S&F (KB / ball)
QL (Lumbar) Smash (ball)
Lat Smash (ball/roller)
Traps S&F (ball)
Shoulder S&F (ball)

Metcon

A: Metcon (No Measure)

Alternating EMoM-10:
i. 5/side KB/DB Upright Row @ ~50% 1RM
ii. 5/side Alternating Pistol Squats (Step-Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 Deadlifts (315/215#)
10 Handstand Push-Ups

No Singles;
HSPU variations as required
Adjust weight <80% 1RM DL
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...
***
Rx+= unbroken sets of 10 ...

8 June 2019

Warm-up

Choose: Run, Row or Bike

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

3 Rounds:
10 Calf Raises
10 Walking Lunge Steps
10-20 Alternating Groiners

Mobility

3 Rounds:
5/side Thoracic Extension Rotation
10 Wall Slides (PVC)
5-10 Kip Swings
***
then
Couch Stretch
Lat Distraction

Metcon

A: Metcon (No Measure)

Alternating EMoM-10:
i. 1-5/side 1-Arm Overhead Squat (70/53#)
ii. 1-5 Unbroken Ring Muscle-UpsOHS: adjust weight / bar
MU: 5 Banded Lat Pull-Downs + 5 Triceps Ext ...

B: Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 [DB] Thruster (95/65#)
10 [C2B] Pull-UpsNo Singles;
variations as required:
Adjust weight
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...
***
Rx+= unbroken sets
with Dumbbells (50/35#) + C2B

7 June 2019

Warm-up

Choose: Run, Row or Bike

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

3 Rounds:
5-10 KB Swings
5-10/side Suitcase Deadlifts

Mobility

Glute Stretch
Straddle Side Reach
Spinal Twist
QL/Lat  Smash
Forearm  Smash

Weightlifting

Metcon (7 Rounds for weight)

Deadlift
3-3-1-1-1-1-1
Maximize total weight lifted ...

27 May 2019

Warm-up

up to 30:00 for warm-up and mobility ...

Shoulders: 1-2 Rounds:
10-20 Strict PVC Snatches
10 Weighted Shoulder Flexion
10 Rotator Raises
10 Weighted / Banded Angels
150-300' Double Kettlebell Front Rack Walk
150-300'/side 1-Arm Overhead Carry
10/side Kneeling 1-Arm Presses

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

as required / between intervals ...
T-Spine Smash (balls / roller)
Wrist Stretches
Bridge
Plow

Gymnastics

E2MoM-30 "Handstand" Practice (5 Rounds Each):
[up to 1:00 "On" / 1:00 "Off"]
i. Handstand Hold - Wall [Free-Standing]
ii. Handstand Walk ["Obstacles"]
iii. 1-5 Strict Handstand Push-Ups

ref: Handstand Hold - Wall (reference ...)

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

Max time maintaining a free standing handstand

Work the progressions / variations to determine the most challenging achieveable option:
- L-Sit Shoulder Press
- Push-Up (from box / bench / bar / floor)
- "Pike" position push-up (feet / knees on box, get torso as vertical as possible / get close to box)
- Handstand Hold (10-30 sec)
- Strict / Kipping HSPU ... (adjust depth / RoM as required)
- Strict / Kipping Deficit HSPU ...
- Free Standing HSPUs ...

26 May 2019

Warm-up

Choose: Run, Row or Bike

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

OR

Double Under Practice

100 or 2 min practice

Mobility

Shoulders:

i. 1:00/side Trap Smash (ball)
ii. 1:00 Child's Pose - walking hands
iii. 10 Wall Slides - PVC OH Press
- hips, shoulders, elbows, hands on wall ...
iv. 8 Staggered "Y" Turn-Outs
v. 8 Banded / Ring OHS

Metcon

Barbell warm-up

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

Shoulder Press, Push Press, Push Jerk

2-3 Rounds with empty bar / PVC:
5 Shoulder Press
5 Push Press
5 Push Jerk

A: Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

B: 2019 CanEast Games WOD#2 (Time)

2RFT:
125 Double Unders (advance every 25 reps)
40/30 Calories Row
50 Russian KB Swings @ 24/16kg (advance every 25 reps)
40/30 Calories Assault Bike
750' Shuttle Run (15x 50')
***
Rx+= Weight Vest 20/14#
Time Cap: 23:00

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 ...