Thursday 2015.04.09

Working hard during the metcon (from left 

to right: Emma, Katie, Jack, Phil, and Trey)

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle), and for the 4th cycle, perform as many kipping pull-ups as possible in 1:00 (CTB pull-ups are also acceptable).

If you weren't here last week to start working on strict pull-ups, click here and read the "Pull-up Notes" for an explanation of how this will progress.


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

If you weren't here last week to start working on strict pull-ups, click here (last Thurday's post) and read the "Pull-up Notes" for an explanation of how this will progress.


Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, stretch your calves for at least 2:00/leg (use a 45# plate or a squat rack).

Thursday 2015.04.02

 Tyler hits some more overhead squats during "Nancy."

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, here is how it works: Perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle).   See the "Pull-up Notes" below for specific instructions.  For the 4th cycle, perform as many kipping pull-ups as possible in 1:00.  CTB pull-ups are also acceptable.  If you don't have kipping pull-ups yet, then you'll practice them during the 4th cycle.


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Pull-up Notes
Choose a number to do for each set, and that number stays constant from set to set (e.g., 3 x 5 or 3 x 8). Be sure it is a number that you KNOW you can do. We'll be progressing in the coming weeks, so start conservatively.  Seriously. If you miss a rep, you owe your fellow athletes 50 burpees.  Or a marathon.  Or something.  The point is - we're looking for progress over time, not instant failure.  Patience + Persistence = Strength.  Here are some guidelines for progressing (in order from band-assisted pull-ups to unassisted pull-ups to weighted pull-ups):

1. If you're using a band, start with a band with which you can get at least 5 reps/set.
2. If you get 10 reps/set while using a band, then you graduate to the next band (i.e., make it harder next time).  When you do this, you'll need to dial back your reps/set to a lower number, and then you start working toward 10 reps/set again over the coming weeks.
3. To do strict pull-ups without a band, you need to be able to get at least 3 reps/set.
4. When you get 3 x 10 strict pull-ups (without a band), you start weighting your pull-ups.

Conditioning
Partner WOD
3 x 2 minutes of:
10/25/50 Double-unders
20 Goblet Squats, 40#/25#
ME Burpees

In two minutes, Partner A will do 10, 25, or 50 double-unders (choose your own adventure), followed by 20 goblet squats, followed by as many burpees as possible in the remainder of the two minutes (ME = max effort). At the end of the two minutes, Partner B will do the same, i.e., double-unders followed by goblet squats followed by ME burpees. Each partner will perform 3 iterations of this (for a total workout time of 12 minutes). To be cool, post your results to the comments.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Thursday 12/18/14

Reminder: Saturday, we will NOT be meeting at CHS for class. We will meet (8:00 a.m.) at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Click here for a map (you may need to zoom in or out).

After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!

"The 12 Days of Christmas" . . . going hard at it!

BBG (off)
OHS
3-3-3-3-3


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees

Compare to 12/23/13. (The loads are heavier this time around)


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Saturday 11/22/14

Geneva benches

BBG (off)
Hang Power Snatch (mid-thigh)
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
3 rounds AMReAP of:
Wall Balls, 20#/14#
Box Jumps, 30"/24"
TTB

Perform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.

Compare to 11/18/13.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings or roll on your hamstrings. Accumulate at least 2:00/leg.

Monday 11/10/14

Scott squats

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Push Press
2 x 5, 1 x 5+


Conditioning
4 rounds for time of:
15 KB Swings, 2 pd/1.5 pd
15 Box Jumps, 24"/18"
30 Double-unders

Compare to 11/02/13.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings or your quads. Accumulate at least 2:00/leg.

Saturday 11/01/14

Christine locks out a deadlift mid-metcon.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Push Press
2 x 5, 1 x 5+


Conditioning
5 rounds for time of:
5 HSPU
15 KB Swings, 2 pd/1.5 pd
25 Sit-ups (ab mat)


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstring. Accumulate at least 2:00/leg.

Saturday 08/09/14

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-5-5


"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.


Finale: 50 push-ups/dips/ring dips in as few sets as possible (max of 5 sets). In between sets, mob your hamstrings with either a lacrosse ball or a barbell.

Having a good time with "Half-Tim"