Sunday, August 31, 2014

Monday

9am Class Only Today!!

A
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

 B
400m Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
400m Run

Thursday, August 28, 2014

Friday

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B.
Every minute, on the minute, for 8 minutes:
Shoulder Press x 1 rep
(Loads per set (by %):  70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C.
Every minute, on the minute, for 8 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D.
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run

Thursday

A.
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
L Sit 30-40 sec
B.
Deadlift
5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
C.
Two sets for times of:
500 Meter Row
Ring Dips x 30 reps
Toes to Bar x 20 reps
Rest 4-5 minutes between sets

Can Scale to
500 Meter Row
Push-Ups x 30 reps
Sit-Ups x 20 reps

Tuesday, August 26, 2014

Wednesday

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank  60-90 seconds
Rest 60 seconds
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
C.
Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Paleo Diet Recipes

Monday, August 25, 2014

Tuesday

A.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.
B.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes
C.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
Run 1 Lap

Sunday, August 24, 2014

Monday

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.

3 Reasons to Eat Grass Fed Beef 

3 Reasons to Eat Grass Fed Beef Written by Invictus Member Kristi Lee Graham, Founder of True Pasture Beef. Grass Fed Beef is a term you may be hearing more and more these days. You may see it in the description of food on your menus, stamped “USDA Grass Fed” on certain packaged meats in grocery stores, from a local CSA at your Farmer’s Market, or you’ve been seeing it online. Fun fact: all cattle eat grass in one form or another, so what does “Grass Fed Beef” really mean? According to the USDA “grass and forage shall be the feed
Read more →

Thursday, August 21, 2014

Friday

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 400 Meters
D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Wednesday, August 20, 2014

Thursday

 A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes
B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

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Tuesday, August 19, 2014

Wednesday



A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
C.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Shoulder to Overhead x 5 reps

 

Monday, August 18, 2014

Tuesday

A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.

Sunday, August 17, 2014

Monday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
B.
Bench Press
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep
Rest 2-3 minutes between sets
C.
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Strict Pull-Ups
60 seconds of Rest

Thursday, August 14, 2014

Friday


A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%
C.
Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

Wednesday, August 13, 2014

Thursday

A.
Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest 2 minutes between sets.
B.
Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Then alternate the following
Push-Ups x Max Reps
Sit Ups x Max Reps
Rest 2 minutes between sets

Tuesday, August 12, 2014

Wednesday

A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings
B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
400 Meter Run

Monday, August 11, 2014

Tuesday

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Six Sets of:
Push Press x 2 reps
C.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Monday

Strength- 
Power Cleans- 3 sets of 1-1-1-1  with a 10 second rest in between cleans. 
Ring Dips- Max reps 3 sets

Back Squats

W.O.D- 3 rounds total, with a 3 min rest between rounds
3 min A.M.R.A.P of:
Hang  Power clean + 1 front squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats

Recommend weights 115/165lb

Friday, August 8, 2014

Saturday

No 9am class

Comp at V3 CrossFit in Fair Oaks
8848 Madison ave

First heat
Elayna 9:00
Megan 9:20
Jordon 9:30
Adam 9:50

Thursday, August 7, 2014

Friday

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-6 – 1 rep @ 90-95%
B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Turkish Get-Ups x 1 rep each arm
Rest 60-90 seconds
B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Wednesday, August 6, 2014

Thursday

No class this Saturday, we will have a large group at the competition at V3 to support our athletes. 
A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B.
Work up to your heaviset weighted Pull Up
C.
Four rounds for time of:
Ring Dips x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

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Tuesday, August 5, 2014

Wednesday

A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B.
Work Up to a Heavy Hang Clan
C.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
Run 1 Lap

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Monday, August 4, 2014

Tuesday

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees


Registration for the CrossFit Team Series is open.

The Proper High Hang Position

photo 1-1
The Proper High Hang Position
Written by Cody Burgener
When it comes to teaching the Olympic lifts to a new client, there are three fundamentals that we try to grind into their brains: stance, grip, and positions. But the fundamental that I really want to talk about today is positions.
Positions are crucial when it comes to the Olympic lifts. Being out of the correct position can have a catastrophic effect on your lifts. It can make the bar pull your body forward or it can cause you to swing the bar away from your body. You may also pull with your arms to soon or end up jumping forward – I can go on and on. There are three different positions that I want to go over during my next series of blog posts: the high hang, the launch/mid-thigh/hang position, and floor.
photo 1-1
Coach Bryan is in the High Hang Position.
In the high hang position, there a couple points of performance that we want to happen while performing a high hang snatch/clean or a jerk. We want to keep our shoulders behind the bar the whole time we are dipping and driving. We want to stay on our heels as we dip and drive. We want to drive off our heels for as long as possible until the momentum of our hips and knees (moving vertically) brings us up onto our toes. Last but not least, we want to have a short dip as we dip and drive. Think about how you dip for a push press; the dip for the high hang snatch/clean should be the same depth.
Now that you know the points of performance that we are looking for in a high hang positions, lets talk about mistakes that you are going to see in this position. One of the major ones is going to be the weight shifting towards the ball of their foot. What is the weight trying to do to us when we are holding it? It’s trying to pull us down and forward. When we shift to the balls of our feet, we are letting the bar win by pulling us forward from the get go. This is going to make us jump with our chest over the bar, resulting in us having to try and jump forward to catch up to the bar. We want to try a counterbalance that weight, and the only way we can succeed in doing that is making sure we stay back on our heels. The heavier the weight, the more you might have to stay back on your heels.
The second major problem you will see clients do is letting the shoulders come in front of the bar as you dip. This will happen when the client pushes his hips back. We are trying to get those hips to move vertically. By clients pushing their hips back first, they have the capability to swing the bar out because the hips are moving horizontally instead of vertically. Which, in the long run, will cause the client to jump forward because he has to try and catch up to the bar. We want a brush with the hips, not a bang.
In this photo, Coach Bryan's

Sunday, August 3, 2014

Monday

A.
Slow motion Snatch pull into a snatch
 5-7 counts bringing bar up to the first position then go.
work up as heavy as possible.
B.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
C.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
D.
If Time 3-4 Sets each
Bent-Over Barbell Row x 8-10 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011