11/15/18

 

CSU Crew Team is back in the house every Tuesday and Thursday for dry-land training! 

Freedom WOD Classes

Warm Up: 10 mins
400 M Run
3 Rounds 
10 Pendaly rows
5 Burpee Broad Jump
8 Hollow Kipping Swings

Mobility: 10 mins
90 sec /side Bar Smash Biceps
90 sec /side Lax Ball smash Chest

Strength: 
5 Min EMOM
8-12 Pull Ups
With the Remaining time in the min hold a Plank

Metcon: 
14 Min EMOM
Min 1: Row 200/175
Min 2: 10 Push Ups

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Nov 15th, 2018
Pre-Flight: Heavy floor Press and an all around UBB index of 7.5

Jet Fuel: 
3mins get warm anyway
-then
2x
1min Plank, 1 pushup every 6 seconds (10 total)
20 facepulls
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 3
1xAMRAP @90%
1xAMRAP @80%
*compare to Oct 25th*

GainCity:
-Supinated BB Drag rows
4×12 heavy
-Single Arm DB Lateral Raises
4×20 (each)
-DB Hammer Curls
4×12
-DB Skull Crusher
4×12

Afterburner (optional):
12 Min EMOM:
Min, A – 30 seconds Strict Pullups, 30 seconds burpees
Min, B – Rest
Min, C – 30 seconds kipping pullups, 30 seconds burpees
Min, D – Rest
*Repeat 3X*

11/15/18 QuickFit

Warm Up (7 Mins)
5 Min Circuit for Quality:
5 / Leg Lunges
5 / Arm Alternating DB Curls
3 Inchworms
:20 HS Hold
Then: 1 Min Samson Stretch / Side

Metcon (15 Mins) 
15 Min Partner AMRAP:
20 Cal Bike
30 KB Swings
*Alternate with partner as desired

11/14/18

Image may contain: 34 people, people smiling, people standing and indoor

Don’t forget to RSVP to the Holliday party on 12/8/18 via the FB event page. This is a pot luck style party so let everyone know what you are bringing. Also there is a white elephant gift exchange that is to much fun! The rules: buy a gift of $10-20.00 if it is not appropriate for 20 yrs and under please make a note on the package “21 and up”.  If you have questions ask a coach. 

Freedom WOD Classes

Warm Up: 10mins
250 Row
Then
30 Sec at each station
Double Unders
Lunges
Banded Pass Throughs
Banned Press
Air Squats
Double Unders

Mobility:
90 sec per side
Partner Calf Smash

Strength:
8 mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 12 min cap
150 Double Unders 2:1 Singles
150 Air Squats (use a med ball for depth target)
75 Double Unders 2:1 Singles
75 Alternating Lunges

Wear a weight vest if you have one. Spend no more than 3 mins on each set of double unders/jump ropes

Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back

Elite Competition Class

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean

(Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift

*Note: If you do not know your 5-RM Deadlift, establish that today instead of doing these sets.

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 70-75% of 1-RM Clean)

Performance Power Train

Wednesday, NOV 14th, 2018
Active Rest Day
4x
Row 5mins
Plank 1min
-then…STRETCH!
-OR-
Humpday Pumpday
20 down to 2 calorie bike (decrease by 2 cals each round)
40 down to 4 walking lunge (decrease by 4 each round)
**5 Bench Press AHAP after every round of bike**

11/14/18 QuickFit

Warm Up (6 Mins)
2 Rounds
10 Tricep Ext.
10 Lat Press Downs
10 DB Lateral Raises
8 Hanging Knee Raises
8 Burpees

Metcon (16 Mins) 
4 Round Rotating Tabata :45/:15
HSPU
V-Ups
Wallball Sit Ups
Jump Ropes

11/13/18

MBS Turkey Challenge Competition is this weekend and we have 9 athletes competing. It is a two day comp (Saturday and Sunday) so if you get the chance, try and get down to support your CFDNR family! Last year we had one of the biggest cheering sections.. lets do it again!

Freedom WOD Classes

Warm Up: 10mins
High Knees
Butt Kicks
Samson Stretch
Spealler Rolls
2 Rounds
Power Clean and Jerk
10 / Side Overhead Pallof Press (video at 1:00)
10 / Side Banded Wood Chopper

Mobility: 10
Lax Ball Hips (back,side,front) 3 min per leg
Hamsting smash 60-90 sec per leg

Strength: 6 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 13 Min Cap
13 Min AMRAP Ladder
10 Sit Ups
1 Hang Power Clean and Jerk 115/85
10 Sit Ups
2 Hang Power Cleans and Jerk
10 Sit Ups
3 Hang Power Cleans and Jerk
10 Sit Ups
4 Hang Power Clean and Jerk
10 Sit Ups

Extra Credit:
3×10 Straight Bar Curls
3×10 Banded Tricep Extensions

Elite Competition Class

Strict Gymnastics
10-8-6-4-2:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:
Strict Handstand Push-ups
Strict Pull-ups

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (155/105)

“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
Calorie Air Runner

Recovery Bike
40 Minute Effort

Performance Power Train

Tuesday, NOV 13th, 2018
Pre-Flight: Back to the heavy no hook deads today, then some weighted lateral action and some explosiveness from jump squats

Jet Fuel: 
3 mins to accumulate 30 cals bike
-then
Single Arm DB DL
3×5 (each)
Sumo Squat/Narrow Squat
3×5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Overhand, no hook grip, Deadlift
Max 3
AMRAP @70%
**Compare to Oct 2nd**

GainCity:
-Weighted lateral stepups
4×8 (each)
-Max Height Jump Squats
5×10
-Heavy Sled Drag
3x
100m Heavy

Afterburner (optional): 
5min AMRAP:
10KBS
10 Goblet Squat
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**

11/13/18 QuickFit

Warm Up (4 Mins)
5 KB Jefferson Curls
Then 2 Rounds:
10 Russian KBS
3 Over Unders / Side
8 X-Band Walks / Side

Metcon (18 Min Cap) 
30-20-10
Alternating DB Snatch
Ring Rows
Cal Row

11/12/18

Thank you to everyone that was able to donate and or make it out on Saturday for the Vets4Life Fundraiser! We meet our gaol and then some! 

Freedom WOD Classe:

Warm Up: 5 Min
2 Rounds
5 Snatch Deadlift
5 Hang Power Snatch
5 Hang Sq Snatch
5 Back Sq

Strength:
8 Mins
Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets

  • 2-3-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (3) 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: 18 mins
Partner WOD
1200 m Row
Then
4 Rounds per partner
10 T-2-B
10 Snatch Deadlift 95/65
Then
1200 m Row

Split Row up in smaller increments. Then the 5 rounds, Partner 1 completes 1 round then Partner 2 goes. Continue alternating util each partner completes 4 rounds.

Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back

Elite Competition Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

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 2 minutes, for 12 minutes (6 sets):
Slow Pull 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
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

Focus on moving as explosively as possible on all reps.

E.
Three sets of:
Chin-Ups x 10 reps
Rest 60 seconds

Performance Power Train

Monday, NOV, 12th, 2018
Pre-Flight: Volume Bench Press and some back supersets
Jet Fuel:
3mins get warm anyway (bike, row, etc)
3x
10 pullups
10 pushups
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2×20 Lightweight, less than 50%
-then
2×20 AHAP

GainCity: 
-BB Shoulder Press
3×10
-Superset
3x
10 DB Bent over Rows AHAP → 1min Bandy Rows https://youtu.be/ERRurimmLg4 (may be done seated or standing)
-Curls
3x
21’s
-Superset
3x
Max Dips → 30 Bandy pushdowns https://youtu.be/llCOtaJIzNw

Afterburner (optional):
Tabata, alternating (8mins):
Pushups
Assault Bike

11/12/18 QuickFit

Warm Up (4 Mins)
Burpee Song

Mobility (6 Mins)
LAX Quads / Hip Flexors 3 Min / Side

Metcon (14 Mins) 
5 x 2 Min AMRAP:
3 Burpee Box Jump Overs
12 Air Squats
Rest 1 Min Between AMRAPs

11/9/18

Happy Birthday Coach Kyle!  Love you Bro!

Freedom WOD Classe:

Warm Up: 5 Min
2 Rounds
:30 sec at each station
Plate Power Cleans
Plate Thruster
Plate Jumps
Burpees
Samson Stretch Right
Samson Stretch Left

Strength:
8 Mins
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

  • 2-3-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (3) 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: 14 mins
14 Min Running Clock

Min 0-2 Complete 2 Rounds
10 Power Snatch 75/55 (Scaled 55/35
10 Box Jump 24/20

Min 2-5 (3mins)Complete 2 Rounds
12 Power Snatch
12 Box Jump

Min 5-9 (4 mins)Complete 2 Rounds
14 Power Snatch
14 Box Jumps

Min 9-15 (5 mins)Complete 2 Rounds
16 Power Snatch
16 Box Jump

If you finish the 2 rounds early you get to rest until the next 2 rounds starts. If you fail to complete the work in that minute go to AMRAP

AMRAP until clock hits 14:00
3 Box Jumps
5 Burpees
7 Front Squats 75/55 (Scaled 55/35

Extra Credit:
3×10 Straight Bar Curls
3×10 Banded Tricep Extensions

Elite Competition Class

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Rounds Buy-In:
200 Meter Run
10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:
4 Strict Handstand Push-ups
7 Chest to Bar Pull-ups
12 Air Squats

Full Workout Wearing a 20/14 Weight Vest

Midline
Not For Time:
30 Hip Extensions, 30 Second Hip Extension Hold
20 Hip Extensions, 20 Second Hip Extension Hold
10 Hip Extensions, 10 Second Hip Extension Hold
10 GHD Sit-Ups, 10 Second GHD Supine Hold
20 GHD Sit-Ups, 20 Second GHD Supine Hold
30 GHD Sit-Ups, 30 Second GHD Supine Hold

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 72.5%
*Set 3 = 3 reps @ 82.5%
*Set 4 = 5 reps @ 77.5%
*Set 5 = 3 reps @ 85%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ your 8-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.

Performance Power Train

Friday, Nov 9th, 2018
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @55%
2 Deadlift vs bands @65%

GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**

Afterburner: 
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
**DO IT AGAIN…FASTER**

11/8/18

 

Marie and Cassandra took the 1st place podium this past weekend at the Battle Buddies Competition/Fundraiser!

Freedom WOD Classes

Warm Up: 6 mins
Single Leg squat jump
Floor sweepers
Samson Stretch
Then
2 Rounds
10 Banded Victory Pulls
10 Banded 90/90
10 Banded Row

Mobility: 6 mins
90 Sec Tricep Smash
90 sec Lat Smash

Strength:
5 Min EMOM
8-12 Handstand Push Ups (look for hardest variation)
With the Remaining time in the min active hang from pull up bar

Metcon: 20 min cap
Teams of 2
20 min Amrap
8 T-2-B Scaled knee raise
10 DB Hang Clean 50/35 Scaled 35/20
14/12 Cal Row

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

Extra Credit:
3×10  DB Concentration Curls
3×10 Banded Concentration Tricep Extensions

Image result for tricep concentration extension

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Nov 8th, 2018
Pre-Flight: 2 board bench, floor press, rows, curls, pushups and db snatch!

Jet Fuel: 
Jump Rope 2 mins
-then
2x
10 Jumping Pullups
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 2 Board Bench Press vs Chains
Max 3
AMRAP @80%
**If you dont have chains, go regular bench (dont use bands). If you dont have a board, use an ABmat on your chest as a platform**
**Compare to max 5 October 4th88

GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!

Afterburner:
7min AMRAP:
50 DB Snatch (25 each)
70 Pushups
90 Situps