Monday

Happy Birthday Kristen!!!

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Pull Ups (Chest-to-Bar Pull-Ups for advanced)
Run 1 Lap

Wednesday

Happy Birthday Jeff! Thanks for all you have done for CFCP!!

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm
B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.
C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

What to Eat When You’re Broke

20 Ways to Eat a Sweet Potatoe

Thursday

 Got Quads?

A

Find your max Weight on this D.B. Complex

5 D.B. Deadlift

4 D.B. Hang Clean

3 D.B. Shoulder to OVH  (Must show full lock out and control at top of each rep)

B

Work on Skills that you are weaker at.

C

Rest 1 min after each run

20 K.B. Snatches

Sprint 1 Lap

15 K.B. Snatches

Sprint 2 Laps

10 K.B. Snatches 

Run 2 Laps

5 K.B. Snatches

Run 400m 

Double-under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]

 

Wednesday

Hack's Pack UTE will not be defending their Affiliate Cup title at the 2014 ‪#‎CrossFIt‬ Games!

Strength
Back Squat Work up to a heavy single
Snatch 2 2 2 2 2

W.O.D.
"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (53/35)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

What is the difference between women and men?

Wednesday

Strength
Front Squat 2 2 2 2 2@85%
Snatch 3 3@75% 2 2@80% (Catch in squat if you can)
Split Jerk (From Front, Hold Split 3 Sec)
Clean Pull 3 3@95% of Clean 3 3 3 @ 100%

W.O.D.
8 Bar Muscle Ups or Wall Climbs
12 Dead Lifts (255/165)
16 Box Jumps (30/24)
20 K.B. Snatch (53/35) (10 each side)
16 Box Jumps
12 Dead Lifts
8 Bar Muscle Ups or Wall Climbs

Friday

Strength
Press 8 8 8 8
Push Press 5 5 5 5
W.O.D.
6 Min AMRAP
10 GHD Situps
20 Squats
10 KB Snatches (5 each arm)
- 2 minutes rest -
6 Min AMRAP
8 Clapping Push ups
Run 1 Lap


This post from CrossFit South Bay summarizes a few of KStarr’s important rules to go by when planning your mobility days.

From the post:
1. Position is power even with mobility – whenever possible, maintain good posture and midline stability when mobilizing. Most of the time you are mobilizing a specific movement, so you want to make sure the whole body is in a good position.
2. Never take a day off – this is tough at first, but it really is important to get into a routine of doing something everyday. I used to only work on mobility around my workouts, but now I’ve made a habit of doing something in the morning as well right when I get out of bed…..after I get the coffee started of course:)
3. Minimum effective dose is 2 minutes – this is always a popular question with may different responses. K-Starr highly recommends 2 minutes. Longer is always better if you really want to get into the connective tissue and fascia to create a deeper, more effective stretch.
4. If it feels sketchy, it’s sketchy – it’s not always a no pain no gain thing. If it feels nervy or your body part being mobilized starts to go numb you may be on a nerve. So back off.
5. Stay hydrated – unhealthy tissues do not mobilize well. They need to be hydrated and happy to be effectively mobilized. Just like dry skin…..if you try to stretch it it will usually just crack right?
6. Sort out your imbalances – get to know your body. You guys are already a step ahead of a large majority of the population because of the sport you have chosen to partake in. It’s hard to do CrossFit without really getting to know how your body works, but make sure you spend time getting to know areas of tightness, weakness, etc. Review your functional movement screen results too!!! They can help you create an individualized mobility program.
7. Mobilize your stiff areas – don’t waste time on areas that aren’t tight. Unless you have a lot of free time on your hands and it feels good. Some people just grab a foam roller and roll up and down a few times, thinking that this is effective mobility. But it’s not! K-Starr says “quality, not quantity. Don’t rush through mobility.”
8. Explore your business (informed freestyle) – again, get to know your body. My sore/stiff areas are not going to be the same as yours. Play around. As you can see in K-Starr’s videos, you can really get creative with some of this stuff!
9. If possible, always use a band – the band helps to stretch out the actual joint capsule in order to put the join in a good position to mobilize. The band can get confusing based on the joint you are working on, but a general rule of thumb is if you’re mobilizing a flexion movement (i.e. calf stretch) put the band in front of the joint. If you’re mobilizing an extension movement (psoas stretch) put the band in back of the joint. In general, you just want to have some sort of traction on the joint.
Read more tips here.

Wednesday

Strength
Deadlift
Work up to 90% Go for as many as 5 sets of 1 @90%+

Team W.O.D.
Run with K.B(53/35) & Plate(45/25) to Sleds
5 rounds
10 K.B. Snatch (5ea)
100' Sled Push (50 down & back) (90/45lb on sleds)
Farmer Carry 1 Lap K.B. & Plate

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Wednesday 5/8

Strength

• Bench (10, 10, 8, 8)
• Hi-Hang Squat Cleans (5x3)

W.O.D.

• 5 Rounds
• 6 Front Squats (185/115)
• 9 KB Snatch (24/16)
• 12 Box Jumps (24/20)

*Squats should be able to be finished unbroken.

Stabilization

• 100 Signle Leg MedBall Partner Tosses