March 20, 2020 by DNRadmin

3/20/20

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Joseph Burns knows how to throwdown!

What drives you? What keeps you going? And finally what gives you peace?

We all need to make sure we stay focused and head strong. 4 days in most people might think this isn’t so bad, but 30 days with out a normal routine can and will start to weigh on you if you’re not ready.  So what drives you? Maybe that is the pursuit of health and wellness  or being better than you where when this all started. What keeps you going? Is that making sure you there for your Parents, siblings, or your spouse and kids, niece or nephew. And finally what gives you peace? Your favorite movie, snuggle time with a spouse or pet, talking to a friend.

Me…. I’m driven by the fact that I will not let CFDNR and its athletes and community be torn apart during the next 30 day and at this point it could be possible a bit longer. Watching all of you move and communicating is keeping be going. Seeing my wife on the front line fighting the good fight.  My peace is knowing all you will be back in the gym, kicking ass even harder than before when this is over. Knowing my Family, friends and dogs are doing well… and I would be lying if I didn’t say the occasional donut!

“WHERE ARE YOU, YOU SPONGY, YELLOW, DELICIOUS BASTARDS?”
– Tallahassee, Zombieland

SO Remember

“Rule #32 – Enjoy the Little Things”
-Columbus, Zombieland

Freedom WOD Classes

Warm Up: 5 mins
Walking Samson Stretch or 1:00 per side
5 Brupee broad jump west-east
2 rounds W/unloaded bar
5 Good Mornings
5 Clean high pulls
5 Power Clean
5 Front Squats

Home WOD: 
“Twofer”
200 Air Squats
Every time you rack or drop the bar Perform 5 Burpees
Rest 2 mins
150 Push Ups
Every time you rack or drop the bar Perform 5 Broad Jumps 6’/4′

Each athlete starts at a different station. Rotate when all athletes complete all of their reps

Home Strength:
3×3
3 Position Pack Cleans (3 Squat Clean + 3 Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
60 sec rest between sets 
https://www.catalystathletics.com/exercise/70/3-Position-Clean/

10 Mins
Tempo Air Squat 3-3-3-0
3×5
60 sec rest between sets 

  • 3-3-3-0
  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Strength:
3 Position Cleans (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/70/3-Position-Clean/

10 Mins
Tempo Front Squat 3-0-1-0
3×5 at 65%
60 sec rest between sets 

  • 3-0-1-0
  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 
“Twofer”
100 Back Squats 135/95
Every time you rack or drop the bar Perform 5 Push Ups
Rest 2 mins
100 Bench Press 135/95
Every time you rack or drop the bar Perform 5 Box Jumps

Each athlete starts at a different station. Rotate when all athletes complete all of their reps

Elite Competition Class

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

STIMULUS
Entering the 5th iteration of these Front Squat Waves
We’ll climb in percentages across all lifts from two weeks ago
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (88-94%)
We’ll finish out the session with a 12-rep drop set at 68%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat

MOVEMENT PREP
WARMUP SETS
Take 4-6 Sets of 3 to Build to Opening 80%

Body Armor
3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50′ Dumbbell Death March

Rest 2 Minutes Between Sets

GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in this piece is on the midline and posterior chai
Choose weights for the kettlebell side planks and death marches that allow you to complete the full distance and times unbroken
You can build in weight or stay at a challenging load across
See below for movement demos

MOVEMENT VIDEOS
Kettlebell Side Plank: Video
Dumbbell Death March: Video

“Task Priority Fight Gone Bad”
For Time:
3 Rounds:
30 Wallballs (30/20#)
30 Sumo Deadlift High Pulls (95/65)
30 Box Jumps 24/20
30 Push Press (95/65)
30/20 Cal Row
1 min. rest

STIMULUS
GENERAL
“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”
Rather than completing 1 minute stations, we’ll work through 150/140 reps per round
Your score is the total time, including rest, it takes you to complete the 3 rounds
We expect this to be a longer piece that takes around 18-30 minutes to complete
BARBELL MOVEMENTS & WALLBALLS
Choose lighter weights that you could complete for 30+ unbroken reps when fresh
BOX JUMPS
Stand to full extension on top of the box

STRATEGY
There are a couple ways you could attack this workout:
Pick a break-up strategy that you want to hold on each movement across the board
Complete each movement “tabata style”, where you work for 20 seconds and rest for 10 until the 30 rep
are completed (all except the row)
Envision how you’ll be moving in rounds 2-3 and try to hold that pace or rep number from the beginning
Keep in mind that there is only 1 minute to recover between rounds
If you are going with the traditional break-up option, here are some ways to get to 30 reps:

1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6

MOVEMENT PREP
WARMUP SET
With Workout Weight:
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Press
5 Calorie Row

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

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

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Train

Friday, March 20th, 2018

Jet Fuel:
400m Run
3x
10 Low Box Jumps
10 each Walking Lunges
2minute squat hold – “Garland Pose” (yoga squat) https://youtu.be/IXpJEqssze8 
-Video goes really in depth. Just use it as a guide to get the idea.
-Mash lower body. Pay attention to low back

Major, Lift:
Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×1 @45%
5×1 @50%
Speed Squats:
7×2 @55%

GainCity:
3x
Hip Circle Party
12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM 

Tabata Russian Twists

Afterburner:

7x
20 seconds on, 20 seconds off
Box Jumps
Walking Lunges
Air Squats
*Spend 20 seconds at each movement, then rest 20 seconds and switch. Do it 7x, totalling 14 minutes.

ONE WEEK FREE TRIAL

CONTACT

2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

https://www.facebook.com/CrossFitDNR/

Terms and Conditions for trial week

You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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