WODs for the Week June 17-22

Hey guys we will be starting a new training cycle this week and some of the stuff we are doing this week will be important to record accurately so I can get an idea for future programming. The Evolution group will be doing the same programming for the foreseeable future as I think I can meet the needs of the two groups more effectively by programming everyone the same and scaling back some things for the Function group. If something is posted as Evolution, everyone can try it but you don’t need to. Evolution members are encouraged to attend 4-5 days a week for maximum results. We will also be starting to use alot more tempo work and here is a great post explaining the how, what and why of tempo work by CJ Martin of CrossFit Invictus http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

Monday

A. Buy In: 15 minutes  i. Burgener Warm-Up w pipe or empty bar 3 rds ii.pain ball calf, elbow or shoulder smashing, “Olympic Total”  B. 20 min to work to Snatch max C. 20 min to work to Clean and Jerk max D. Evolution – Sorensen test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)D. Side Bridge tests – hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)

Tuesday

Buy-In: i. 3 rds for time 1 lap bear walk, 5 handstand, 25 air squats. ii. pain ball on hip, quad smash A.Back Squat – 15min to build to a max then 5min rest; B. AMRAP Back Squat @30X0 @85% of A;  C. DB RFESS (right foot elevated split squat/bulgarian split squat) @3010 8RM OR Barbell RFESS @3010 8RM in 10min – weight is the db/kb weight or 1/2 barbell weight D.2k row for time/2k run for time

Wednesday

Buy In: “Musical Chairs” A. Wtd Pullup (record bwt) – build to a max in 10min – if you can do a strict pullup, then score is bodyweight + added weight, if no strict pullup, then record max time hold chin over bar then as many eccentric loaded pullups as possible in remaining time B.5 rounds for time: 7 HSPU if no HSPU double HR pushups 12 KBS 1.5/1pd 21 double unders C. In 10min, build to 8RMs in both movements: DB External Rotation @3010 DB Powell Raise @3010

 Thursday

Buy  In:  i.”CrossFit Dodgeball”  ii. clean and jrek technique (bar only or light weight) A. Power Clean – build to a max in 8min 2min rest B. Power Clean – amrap in 8min @90% of A C .For total rowing time:500m row 90sec rest 500m row 

Friday

Buy In: 15 minute kipping pullup/muscle up/HSPU practice A.Strict Shoulder  Press – build to a max in 12min B. 8 rds Tabata sit-ups for total reps C.”Helen” 

Saturday

Buy In: i. 3 rds for time 15 pushups 20 situps 25 air squats ii. calf, elbow & groin smash iii. quad rolling A. Clean & Jerk 15 min EMOM build to a heavy double for the day B. “Death by Cindy” – 1 chin up 1 push up 1 air squat next min is 2 2 2 – Record rounds/mins completed

Posted in WODS | Leave a comment

WODs for June 10-16,2013

Monday: Buy-In :i. 5 min shoulder mob:ii. 15 min double under &muscle up technique/ kipping pullup & ring dip work/  Strength:i.Bench Press 2-2-2-2-2-2 ii. 8 rounds for time of falling pushup ladder Conditioning:5 yellow gate sprints 2-3 min rest per round

Tuesday:Buy-In: i. Banded Ham & Ext hip rotation, Pain ball on hip + BB groin smash ii. 3 rds of 2 rope climb,6 turkish getups, 10 monkey hang  Strength:i. Deadlift 3-3-3-3-3-3 ii. bentover Row 3-3-3-3-3 (focus on speed, TNG reps)  Conditioning: Run 1 km for time rest 3 minutes row 1 km for time

Wednesday:Buy-In: i. 3 x 25 unbroken wall ball ii. 3 x Burgener Warm-up Strength: i. Drop Snatch 3-3-3-3-3 ii. Snatch 2-2-2-1-1-1 iii. Snatch Presses 3-3-3-3-3 Conditioning:11 Min AMRAP 5 Cleans (135/95) 10 Bar Jumping Burpees

Thursday:Buy-In: i. 150 wall ball for time ( 15+ unbroken reps) Strength: i. Wide Squats 3-3-3-3-3-3- ii. reverse partner drag 3 rds each Conditioning: 10 min AMRAP 7 KB Swings, 9 T2B 11 OH Pate Lunges

Friday:Buy-In: i. 3rds of 20 sec handstand hold, 15 box jump overs, 10 pistols + 2 min. mobility break  Strength: i. Superset 5 rounds of Top 1/2 Press, OH Press, Push Press 3 reps per exercise Conditioning: Teams of 3 – 15 min AMRAP Unbroken Wallball, Box Jumps, Situps ( wall ball determines switch and when reps can be performed, accumulate max reps total per exercise)

Saturday: Friday’s WOD or another missed day.

Evolution Group : :Monday Back Squat 2×2 @ 100% + 100 V-snaps at end of WOD  Wednesday 6×2 @ 80% + 75 T2B at end of WOD , Friday 2×1 @105% + 50 Bar Rollouts at end of WOD.

Posted in General Box Info., WODS | Leave a comment

WODs for June 3-9th 2013

Here are the WODs for the week and a reminder that June fees are Due, please have them in on Mnday or Tuesday !

Day One :  Buy in: 20 Minutes Gymnastic Goat Day-  Focus: Handstand Push-Up/ Walking Handstand/ Muscle-Up  Fwd Rolls  Strength: i. Deadlift 3-3-3-3-3-3- ii. Weighted Pullups Conditioning: 12min AMRAP 5 Fr Sq, 10 Parralette Pass Throughs 15 Grasshoppers

Day Two :  Buy in:  20 min Gymnastic Goat Day Focus:  Front & Back Levers (rings & bar) , Bar Pullovers & Hand Stand Strength: 15 min Clean & Jerk w Double Pause * If in Olympic  Lifting  Technique only, If not build to a 1 RM and then add 0% and do pulls for remaining time * Conditioning:13 min AMRAP 6 Planche Rollovers 8 Box Jumps 10 KB Swings

Day Three :  Buy in: General Warm up & Mobility Soup  Strength: None Conditioning: “Murph” For Time –  Run 1 mile 100 Pullups 200 Pushups 300 Squats Run a Mile

Day Four :  Buy in:General Warm up & Mobility Soup    Strength: None Conditioning: “Seven” For Time – 7 HSPU 7 Thrusters (135/95) 7 K2E 7 DL (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pullups

Day FiveBuy in:  3 Rds of 4 min to row 300m then AMRAP pushups &  2 min mobility for Squats Strength: i. Front Squats 3-3-3-3-3-3 ii. Partner drag 3 rds Conditioning: Team WOD !! in teams of 2 or 3  perform 7 or 9 minutes of A.D. Sprints for max distance , switch as soon as speed is not 90%.

Day Six :  Perform Day 5 WOD or any other you missed

Posted in General Box Info., WODS | Leave a comment

CrossFit Kids and Teens Summer Classes Filling up Fast !

With the recent anouncement of our new CrossFit kids and Teen classes, spots are filling up quickly ! Currently we only have a couple spots left in the Teens ( Grades 9-12) and both of the kids classes (Grades 2-5 or Grades 6-8) are nearing half full ! If your son or daughter is wanting to get in please register with Brent soon ! 250-328-2348 o bhyter18@gmail.com . If you have already registered you son/daughter please stop by to fill out a waiver and pay their fees !

Posted in General Box Info. | Leave a comment

Tell all your Friends ! Next Round of On-Ramp Starts June 25 th !!!

CFSO is now accepting new clients for our next round of On-Ramp starting June 25th, 2013, space is limited to 8 applicants. If you or someone you know is looking to make some positive changes in their life, wanting to improve their performance in their sport or looking to take their own training program to the next level please get them to contact Brent at 250-328-2348 or bhayter18@gmail.com ASAP. There are already 3 spots gone and the next round is not until August 6th !!

Posted in General Box Info. | Leave a comment

WODs forMay 27- June 2, 2013

Day One: Buy-In: i. 3rds Yellow Gate Ball run + 25 wall Ball ii. Pain ball on shoulders & first rib Strength: i.Push Press 3-3-3-2-2-2- ii. Split Jerk 2-2-2-2 Conditioning: Bottoms to bottoms Tabata Squats then run 1 mile for time

Day Two: Buy-In: i.5×3 reps ea of – clean DL,clean shrug,clean pull,clean ii. Banded extrenal hip & hams Strength: i. Deadlift 6×2 ii. Superset 5 sets of 3 clean shrugs + 3 clean high pulls Conditioning : “Paige” – Back Squats EMOM (65#/45#)

Day Three: Buy-In: 5×3 reps each of snatch DL, Snatch High Pull, Muscle Snatch, Drop Snatch ii. Pass Throughs, OH squats w pipe & ball on first rib Strength: i.15 min snatch ladder (doubles) ii. Bar rollouts  4x AMRAP Conditionning: 3 rds for time of : 10 burpees, 25 wall ball, 10 pullups

Day Four: Buy-In:i.2 laps duck walk, bear walk, crab walk, lunge walk ii. Can-opener & quad & ham smashing Strength: i. Back Squat 6×2 ii. Banded partner Drag 3x one lap of the box Conditionning: 21-15-9 Pull-Ups & HSPU

Day Five: Buy-In:  i. 75 thrusters (55/bar) ii. calf & elbow smashing + squat stretch Strength: i. Clean & Jerk Ladder (doubles) 15 min Conditionning “Double Down” 25 pullups, 50 pushups,75 situps,100 squats 75 situps,50 pushups,25 pullups (20min cap)

DaySix : See Day Five !

Evolution Programming: Perform Back squats on day one 5×5@85%, day three 6×2@80%, Day Five 4×4@90% ; Day Four : Muscle Up/ Butterfly Pullup work & GHD Situps supersetted with GH raises instead of squatting Strength component; Day Five only do 1/2 of double down.

Posted in WODS | Leave a comment

WODs for May 21-25,2013

Day One : Closed

Day Two

Buy In: i. 3 rds of 250m row/10 T2B/2 Rope Climb ii. Pain Ball on Ant. Should/ KB Shoud Capsule mob Evolution : Back Squats 6×2@80% Strength : Bench Press 7 x 3 + Ring Dips 7 x 3-5reps (superset) Conditioning : 8 Rds of Wall Ball for max reps using the following work:rest intervals 50:40, 45:45, 40:50, 35:55, 30:60, 25:65, 20:70, 60 : done

Day Three

Buy In: i. 4 rds of 30 sec A.D. sprint/30 sec L – sit/ 2 min mob (pain ball on hip & elevated ext. hip rotation) Evolution : Back Squats 6×6@80% Strength : i. Deadlift 6×2 ii. Superset – 5×3 Clean Pull & 5×3 Clean Shrug Conditioning : 11 min AMRAP : 9 Thrusters (95/55#)  6 Burpees

Day Four

Buy In: i.3 rds Burgener Warm-Up & OH Mobility ii. 4 rds 12 bacon flips & 10-15 Kipping/C2B Pullups Strength : i. Drop Snatch 7 x 3 ii. Snatch Pulls 7 x 3 Conditioning : 13 min AMRAP : 5 Snatch (95/55) 15 KB Swings (55/35) 25 Situps

Day Five

Buy In: i. 75 burpee long jump ii. Pass THroghs & Hand in HighBand/ First Rib Mobility Evolution : Back Squats 6×2 @80% Strength : i. OH Squat 6×3 & OH Halting  Jump Squat 6 x 8-10 (Superset)   Conditioning : 14 min AMRAP: 10 KB Swings 15 Pushups 20 DU

 

Posted in WODS | Leave a comment

Announcing CrossFit South Okanagan Kids & Teens Classes !

CrossFit South Okanagan is now an Official CrossFit Kids Afilliate !

CrossFit kids and teens programming will start this summer with a 6 week summer program running July 15 – Aug 23.
All sessions will be M/W/F in the afternoon as follow – Grades 2-5 @ 3:30 pm, 6-8 @ 4:30pm & grades 9-12 @ 7:30pm.

Price : 6 week class $145 taxes included.
* Spaces for the summer will be limited (9 per group) and any kids who participate in the summer will get first choice of time slots for the fall when we add more classes to accomodate busy schedules. *

In the fall, kids and teen rates will be paid monthly at the following rates :
$71.40 for 2x a week
$94.50 for 3x a week.
In the fall teens will also have optional (free by invite only) weightifting club on Tuesdays and Thursdays.
Call Brent @ 2503282348 or email bhayter18@gmail.com to book ASAP !!

Posted in General Box Info. | Leave a comment

WODs for May 13-19,2013

Day One - Buy In: i. OH/mid-back rolling, hand in high band w ext rotation (2 min/side) ii. Burgener Warm-Up 3 rds iii. #rds of 12 bacon flips & 10-15 kipping/butterfly C2B pullups   Strength: i. Snatch 15min EMOM ii. Snatch High Pulls 3-3-3-3-3-3  (30 sec-1 min rests) Evolution:  Squats 6×4 @ 80% Conditioning : 21-15-9 Cleans (135/95) & Ring Dips

Day Two - Buy In:i. pain ball on shoulder & super front rack ii. 3 rds of 3-5 HSPU, 10 pistols, 12 T2B  Strength: Front Squat 3-3-3-3-3-3-3 Weighted ring Dips 3-5 x 7rds SS Conditioning : 12 Min AMRAP 7 Clean to OH & 10 Burpees

Day Three - Buy In: i. 150 Wall Ball Evolution : 50 Wall Ball + Squats 6×2@ 80% ii. mobility soup Strength: Bench Press 3-3-3-3-3-3 Plyo Push-Up 8-10 x6 rounds SS  Conditioning :”Jacobs Ladder ” in 10 min adding 10/5# each round perform 5 DL, 5 Cleans, 5 Fr. Squat, 5 Push Press

Day Four – Buy In: i. 75 Burpees ii. mid-back rolling, strip IT bands ,pain ball on hips & glutes Strength: Deadlift 2 reps EMOM for 15 min Conditioning :20 Min AMRAP 10 Thruster (95/55), 15 SDLHP, 20 Box Jumps, 25 sit-ups 1 yellow gate run

Day Five - Buy In: i. 3rds 15 second L-sit, 15 windshield wipers, 15 KB swings ii. elbow smash, calf smash, super front rack Strength: Clean & Jerk 2 reps EMOM for 15 min Evolution: Back Squats 6×5 @ 80% Conditioning :  21-18-15-12-9-6-3 SDLHP, Turkish Get ups, KB Split Squats (15 min cap)

REMINDER WE ARE CLOSED FOR THE LONG WEEKEND , ENJOY YOUR FRIENDS AND FAMILY !!!

Posted in WODS | Leave a comment

WODs for May 6-12,2013

Hey Guys new 5 days/ week programming starts Monday and you will also see 2 different streams of programming within some of the workouts Function  is for the bulk of us who are training for health and fitness and who come in 2-4 days a week but for whom CrossFit is a lifestyle that helps us to perform better at the things we like to do or need to do. Evolution is extra programming for those of us whom view CrossFit as a sport and who want to push your limits as a CrossFit athlete and maybe even compete one day. If you are in the Function category just show up like you always do and work hard. If you are in the Evolution category you need to come in early for your sessions on the days there is extra work programmed in order to warm-up on your own to squeeze it all in. Not sure where you fit ? Talk to one of us about your goals and let’s see.

Day One:

Function – Buy In: i.3rds of  L-Sit 30 Sec ii. 10 HS/HSPU/ Walking HS iii. High Ham String w Distraction iv. Pain ball on hip/can opener Strength : Sumo Deadlift 2/min EMOM 15 min Conditionning:20 Min AMRAP 50 wall ball,40 KB Swings, 30 Burpees, 20/10 Pullups Run 1 lap

Evolution – First week of a 6 week squat program, do not go over 10 minutes in a any WOD for the next 6 weeks as we will be focusing more  A.  show up early  and get warm on your own and warm-up to 80% of 1 RM and then do 6×2 @ 80%; B. Rack Jerk 2-2-2-1-1-1 (instead of SDL) C. Cap WOD at 10 min and then do 3 rds not for time of 10 GHD Situps, 10 GH Raises, ARP Pushups

Day Two:

Function & Evolution – Buy In: i.pain ball on 1st rib ii. hand in high band iii. 3 rds of 30 DU,15 Turkish Get-ups, 10 Unbroken C2B Pullups Strength : i. Drop Snatch/ Heaving Snatch Balance 3-3-3-3-3 ii. Power Snatch 2-2-2-2 Conditionning: Complete 30 Reps of Clean to  OH (135/95) using a 60:60 work:rest interval format , score = number of rounds required to complete the 30 reps

Day Three:

Function – Buy In: i. pain ball on shoulder ii.3 rds # HSPU,5 ring dips 7 pullups Evolution 3-5 muscle-ups,5HSPU,10 Pistols Strength : Function : Front Squat 3-3-3-3-3-3 (use a 31×0 tempo) Evolution: Back Squat 6×3 @ 80%1RM Conditionning:10 Min AMRAP 7 Wall Walks 10 box Jumps

Day Four:

Function & Evolution – Buy In: i. 3rds row 250m, 1 lap bear walk, 30 situps, 2 min pain ball 1st rib & pass thru Strength : Shoulder Press/Push Press/Push Jerk 3-3-3/3-3-3/3-3-3 (go to ME with each exercise) Conditionning:21-15-9 Cleans (135/95) & T2Bar

Day Five :

Buy In: Function i. 2 rounds of 25 unbroken wall ball ii. calf smash 2min/leg iii. ext hip 1 min/leg iv. AMRAP pistols + Evolution – Back Squats 6×2 @ 80%  Strength : Function & Evolution - Clean Pull = Long Jump SS 3-3-3-3-3-3 & 6-6-6-6-6-6   Conditionning: Annie 50-40-30-20-10 Double Unders &  Situps (anchored)

Posted in General Box Info., WODS | Leave a comment