6/20/18

 

 

 

 

At last years Project UpLift Competition we had 20 total teams compete and ended up with 4 teams take the podium! Have you gotten you team put together for this years comp?

Warm Up: 5 mins
5 Min AMRAP
10 Push Press
20 Sec Plank Hold
10 Single Leg Squat Jump
5 Spealer Rolls

Mobility: 6 mins
Quad Smash

Strength: 15 Mins
Strict Press  **90%  + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 12 Min 
12 Min AMRAP Lader
1 DB Power Snatch 50/35
1 Burpee Box Jump Overs 24/20
2 DB Power Snatch 50/35
2 Burpee Box Jump Overs 24/20
3 DB Power Snatch 50/35
3 Burpee Box Jump Overs 24/20
4 DB Power Snatch 50/35
4 Burpee Box Jump Overs 24/20
…..

Add a rep each round until time expires!

Post Score on white board.

Elite Competition Class

1. Strict Ring Muscle-Ups 
AMRAP 5:
Strict Ring Muscle-Ups

2. Front Squat
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.

3. “Heartbreak Kid”
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

4. Odd Object
3 Rounds For Time:
25/18 Calorie Assault Bike
25′ Left Arm Overhead Kettlebell Lunge (70/53)
25′ Right Arm Overhead Kettlebell Lunge (70/53)
7 Sandbag Cleans (150/100)

5. Air Runner Conditioning
For Time:
100 Calorie Run

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Set 3 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch Pull + Hang Snatch with a 2 second pause just above knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 – 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 – 2 reps @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk

*Sets 1-2 – 1 rep @ 70% of 1-RM Power Clean
*Sets 3-4 – 1 rep @ 75% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 80-85% of 1-RM Power Clean

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 70%

Performance Power Training

Wednesday, June 20th, 2018
Active Rest Day
Row 2:00 Pace for 30 mins
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
8 Rounds
8 Cal Assault bike Arms only
8 Bench Press @bodyweight
Girth Differential:
Tabata alternating:
BB Curls
BB Overhead extensions
-then
Bandy Rows
3x1minute

6/20/18 QuickFit

Warm Up / Intervals: 8 Mins

Row Intervals
:50 Easy / :10 Sprint
:40 Easy / :20 Sprint
:30 Easy / :30 Sprint

Then 3 Rounds of :40 Easy / :20 Sprint

Then 2 Mins @ Cool Down Pace

Metcon: 15 Mins

5 Rounds: 1 Min M.E at Each
Wallballs
50′ Shuttle Run (inside)
Sit Ups

Stretch

6/19/18

Warm Up:
Row 150 M
Then
3 Rounds of
5 Anchor Point T-2-B
5 MB Cleans
Then
Run 100 M

Mobility: 8 mins
2 min /side tricep smash
2 min /side lat smash

Strength: 10 Mins
8 Min EMOM
Odd min: 200/175 Row
Even min: 6-12 T-2-B

Metcon: 15 Min Cap
21 Hang Power Clean 135/95
400 meter Run
15 Hang Power Clean 135/95
400 meter Run
9 Hang Power Clean 135/95
400 meter Run

Post Score on white board.

Elite Competition Class

1. Bike Conditioning
12 Rounds:
:50s Light, :10s Sprint
Not for score, but for consistent power across all 12 rounds.

2. Power Clean
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50′ Handstand Walk
Even Minutes – 5-5-4-4-3-3 Power Cleans
Start at 65%, and build steadily in each set.

3. Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes 
AMRAP 4:
2 Rounds:
12 Deadlifts (175/115)
9 Hang Power Cleans (175/115)
6 Push Jerks (175/115)
Max Calorie Row in Time Remaining
rest 4 minutes 
AMRAP 4:
1 Round:
12 Deadlifts (205/135)
9 Hang Power Cleans (205/135)
6 Push Jerks (205/135)
Max Calorie Row in Time Remaining

4. Odd-Object Conditioning
For Time:
25 Dumbbell Burpee Box Step Overs
50/35 Calorie Row
25 Dumbbell Burpee Box Step Overs
Rx – 50’s/35’s to a 24″/20″ Box

Performance Power Training

Tuesday, June 19th, 2018
Jet Fuel: 
-Shuttle Jog
*Have people start jogging shuttles to get warm
-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no
-STRETCH
-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk
*Set up boxes and people will work depth jumps from one box, land in athletic stance, then max height box jump.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Block Pulls (3inch block)
Max 1
-then
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 3 from May 22nd

GainCity:
-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk
5×6
*each, 12 total
*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top
*Perform all 6 reps on one leg, then switch
Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw
3x:30
*Dimmel deadlift starts at the top and stops at knee caps
*3-0-3-0 = 3 count down, 3 count up. Constant movement
*Use a challenging weight but that can be maintained for :30 with good posture/position

Afterburner:
50 DB Power Clean +5lbs (each) from last week
*Every break, 10 T2B (if T2B was scaled last week, then use the same scale)

6/19/18 QuickFit

Warm Up: 5 Mins

2 Rounds
1 Min Bike
30 Second Banded T Hold
30 Second Banded Reverse Fly
30 Second Ball Slam

Shoulder Development: 6 Mins

3 Rounds or 6 Mins
3 Wall Walks – 20 Second Hold After Rep 3
10 Arnold Presses
10 Lateral DB Raises

Metcon: 13 Min AMRAP

13 Min AMRAP:
10 DB Snatch (Right)
50′ OH DB Walk (Right)
10 DB Snatch (Left)
50′ OH DB Walk (Left)
15 Box Jumps 15 Ball Slams

6/18/18

Thank You Julie B for the great review! 

I was very against the idea of Crossfit for so long (bias about Crossfitters not caring about form, etc.). Everyone at Crossfit DNR showed me what Crossfit is truly about. The coaches pay incredible attention to detail with form, and have shown me ways to improve my mobility, strength, endurance, and as result, I have done a complete 180 in my views about Crossfit (basically an addict now). In fact, I would say I was humbled (let’s be honest, I thought I was decently in shape before and knew better than the coaches about some things… first metcon I realized I had a lot of work to do, lessons to learn, and an ego to majorly check). The coaches (and members) are some of the most welcoming, encouraging, and attentive people you’ll ever me. I’ve found my “Crossfit home”, and will forever use it as the standard to which I compare other Crossfit gyms. My only wish is that my job wasn’t in Boulder and was instead closer to Fort Collins so I wasn’t only coming here 1-2 days a week!

Warm Up: 5 mins
Med Ball Warm Up

Mobility: 5 mins
Banded Hip Mobility

Strength: 15 Mins
Back Squats  **90%  + 20 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 25 Min Cap
3 Rounds
20 Wall Balls 20/14
15 Pull Ups
10 Deadlifts 135/95
Rest 2 minutes
3 Rounds
20 Deadlifts 135/95
15 Pull ups
10 Wall Balls 20/14

Post Score on white board.

Elite Competition Class

1. Split Jerk
Build to a 1RM.
Gathering baseline information for the 2019 season. Last week we gauged our 1RM Push Press. This week, our split jerk. Take all repetitions from the rack or blocks.

2. Box Squat
On the Minute x 10
2 Box Squats
Week 3 of 3. Aim to slightly build from last Monday in this final iteration. Speed over weights.

3. Back Squat
On the Minute – 3 Back Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

4. Conditioning
For Time:
10-8-6-4-2: Parallette Handstand Push-ups
2-4-6-8-10: Front Squats (245/165)

5. Conditioning
4 Rounds For Time:
400 Meter Run
50 Air Squats

6. Midline
Not For Time:
21-18-15-12-9
Calorie Assault Bike
Medicine Ball GHD Sit-Ups (20/14)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Hang Clean + Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Sets 4-6 @ 85% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Stationary Dips x 12 reps
Rest 30 seconds
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Rest 60 seconds

Performance Power Training

Here is a description of the Red Tier Training Cycle:
It’s basically a 5/3/1, but I add a few more sets of work in.
People can start in at anytime. They don’t need to wait for a new “cycle” to start. People all lift differently.
When a person firsts starts, they will need to find their “Training Maxes”. These numbers will be less than their true 1rm by design. This will allow for progress to be made gradually. This is the area where youll have people trying to jump up in weight or not following the program because they want it all and they want it now. But I always tell people that strength training is like learning calculus. I can’t just give you calculus. First you have to learn to count. Then add subtract multiply and divide. Then Algebra, blah blah etc. After many years, their ready for calculus. Lifting weights is no different. In addition, it’s use it or lose it. It’s for the rest of your life.
John Welbourn said: Strength training is like moving a big pile of dirt. Some days you get a shovel and some days you get a spoon, but as long as you move a little dirt everyday, you’re on the right track.
I digress…
To find a training max a novice will pick any of the four major lifts
And perform a 5×5. Weight may be increased but it should never be at risk of failure and the reps need to look and feel clean.
They then take their heaviest set of 5 and subtract 10lbs.
Then take that number and multiply by 5.
Now take that number and multiply by .0333.
That number + the 5 rep -10lbs is the training max

Example:
Bench Press 110lbs for 5 reps
110-10=100
100*5=500
500*.0333=16.65
100+16.65=116.65
116.65 is that person’s training max for bench press
Do this for all 4 major lifts and then use the training maxes to base percentages on throughout the cycle.

Monday, June 18th, 2018
Jet Fuel: 
3x
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
OTM
5×3 @65%
-then
2xMax Reps @65%

GainCity:
-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3×15
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3×15 (each)

After Burner:
25-20-15-10-5
Push Press +10lbs from last week
10/7 Cal Assault bike after every set

6/18/18 QuickFit

Warm Up: 4 Mins

2 Rounds – 20 Seconds at each station
Jumping Jacks
High Knees in Place
Samson Stretch in Place
Mountain Climbers
Burpees
Inchworms

Core Development: 6 Mins

4 Round Tabata (20:10) – Don’t alternate until all round are completed
Side Crunch Heel Taps
Side Plank (alternate each round)
Banded Sledge Swings

Metcon: 12 Min

12 Min EMOM:
5 TTB + 5 Push Ups + 10 Squats

6/15/18

Have you noticed how jacked Cedric has gotten? Hard work and dedication certainly pays off!

Great Job Cedric keep up the hard work.

Warm Up: 5 mins
Plate warm up

Mobility: 7 mins
90 Sec /side Calf Smash
90 /side Hamstring Smash

Strength: 15 Mins
Deadlift  **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 Min Cap
In Teams of Two Complete
16 Min AMRAP
8 Cal Row
8 Bench Press 115/75
8 Russian KB Swings 53/35
Complete a full round then rest while your partner does the same. Only one person can work at a time.

Post Score on white board.

Elite Competition Class

1. Clean and Jerk Technique
5 Sets of the Complex:
Power Clean
Low-Hang Squat Clean
Front Squat
Push Jerk

Set 1 – 70%
Set 2 – 74%
Set 3 – 78%
Sets 4 and 5 – Build to a Heavy

2. Dumbbell Thruster
Build to a Heavy Set of 8 Reps

3. “300” 
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches 
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hip Power Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 – 4 reps @ 80%
*Sets 4-5 – 8 reps @ 70%

Performance Power Training

Friday, June 15th, 2018
Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo

20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @50% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @60%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
3 Rounds:
250m Row
10 Power Clean @bodyweight
*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.

6/15/18 QuickFit

Warm Up: 4 Mins

4 Minute Circuit
50′ Bear Crawl
10 Push Ups
4 / Side Torso Circles (Neuro mobility)
3 / Side Over Unders

Core Development: 6 Min Cap

20-15-10
TTB / Knee Raises
V-Ups
Superman Raises

Metcon: 15 Min Cap

5 Rounds For Time:
10 DB Skull Crushers
100′ Bear Crawl
100′ Rack Walk

6/14/18

Did Somebody Say Ab Day?

Warm Up: 5
2 Rounds
6 Shuffle Burpees
60 Sec Samson Stretch
4 Inchworms w/ ab stretch

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Metcon: 32 mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups or Tuck-ups
3 Min Rest
10 Min EMOM (10 rounds on the min) of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 Min Cap
40 Situps
10 Alternating KB/DB Goblet Lunges  35/25 (5 each leg)
30 Situps
20 Alternating KB/DB Goblet Lunges  35/25 (10 each leg)
20 Situps
30 Alternating KB/DB Goblet Lunges  35/25 (15 each leg)
10 Situps
40 Alternating KB/DB Goblet Lunges  35/25 (20 each leg)

Post Score on white board.

Elite Competition Class

1. Gymnastic Conditioning
3 Rounds For Time:
400 Meter Run
5 Legless Rope Climbs

2. Snatch
On the Minute x 10:
Hang Squat Snatch (Knee)
Low Hang Squat Snatch

3. Conditioning (Team Version)
In Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

or

Conditioning (Individual Version)
For Time:
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike

Performance Power Training

Thursday, June 14th, 2018
Jet Fuel:
1 min burpees
3x
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench Press
Max 1
1xAMRAP @80%
1xAMRAP @70%
*Compare to 3 rep from May 24th

GainCity:
-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
3×5
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3×21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE

3×15

Afterburner:
10-8-6-4-2
Pullups (kip ok)
*10 Calorie row after each set, finish with row
**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5

6/14/18 QuickFit

Warm Up: 4 Mins

3 Rounds
45 Second Easy Row / 15 Second Row Sprint

Then 5 Inchworms

Intervals: 8 Min Cap

2 Rounds
15/12 Cal Bike Sprint
30 Second Rest
15/12 Cal Row Sprint
30 Second Rest
200 M Run Sprint
30 Second Rest

Metcon: 10 Mins

10 Min AMRAP
15 DU / Singles
10 DB Push Press
5 Ring Rows