Author: nathancorrigal

Great job by everyone on the 2k row yesterday. It is super inspiring for Sara and I to see you guys give your VERY best effort. Makes us VERY proud!!

 

Tuesday Upper EMOM
EMOM x 10minutes
1st- 1 heavy push press -if its feeling good, go for a new PR
2nd- 1 rope climb to 15ft 0r 3-5 strict supinatd pullups or  3-5 banded pullups -supinated/pronated
+
EMOM x 10minutes
1st- 1 CGBP -if its feeling good, go for a new PR
2nd- 10 russian heavy kbs – make these heavy challenging
+
EMOM x 10minutes
1st- 5-7 double kb/ or double db push press
2nd- 75ft bear crawl

Week overview:

We will be testing a few important fitness tests this week. One is the 2k row, generally a good score for women would be anything sub 7:45minutes and a good score for men would be 7 minutes. We will be going over once again pacing, goals and how to attack this mentally. I hope a lot of people can attend Monday’s class to see where they are at with this. Also this week,  you will get a chance to go heavy in a few upper body lifts, and we will continue with our conditioning. This will be the last week we focus on more conditioning type training. Next cycle starting next week will be more focused towards overall strength in pulling, squatting and upper body pushing/pulling.

 

Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Power Clean, 2 reps every min x 8 minutes
B. Row 2k for time
*testing/goal is here good pacing and getting best possible score/will talk about pacing and expectations
C. Weighted Pronated Pullup, work to a max
-Pronated Chinover Bar Hold AMSAP
-Chest to Ring Hold AMSAP
D. T-Spine Mobility (foam roll, lax ball)

 

Sara cruising through chest to bar pull-ups tonight during team practice for frostfit.

On a Running Clock:

From ->0:00–>15:00:
In teams of 2 with only 1 barbell establish a 2RM Push Press & 2RM Back Squat
Score is total lbs lifted as a team – Ie- Partner 1 2RM PP =135lbs + Partner 2 2RM PP =115lbs + Partner 1- 2RM Bsq = 155 + Partner 2- 2RM Bsq = 145 total score is =550lbs

From–>15:00–>25:00:
In team of 2 with only 1 barbell establish a 2RM deadlift @11×1 (no bounce). While 1 partner is lifting and building, other partner can be accumulating FLR seconds on rings.
Score is total lbs lifted + total seconds a team accumulated in FLR.
IE Partner 1 2RM Deadlift = 205lbs + Partner 2RM Deadlift =195lbs + Partner 1 accumulated 120 seconds FLR + Partner 2 accumulated 130seconds FLR – total score equals 650

From–>25:00-30:00
REST

From–>30:00-35:00:
As many burpees 🙂 as possible as a team
*1 partner works, 1 partner rests

 

Friday Clean + 10/10 map x 2
A. Power Clean. Front Squat. Above Knee hang Power Clean 1.1.1 every 90sec x 8 sets
B. 10min @85-90%:
5 L arm hang kb snatch 25/45
5 burpees
5 R arm hang kb snatch 25/45
5 box jumps/step ups
50 single unders
-6 min rest

 

In teams of 2 complete:
AMRAP in 10 minutes
5 strict pull-ups/8 ring rows
10 Cal Rowng
*1 partner works/1 partner rests

*No Partner AMRAP in 7 minutes
3 strict pull-ups/6 ring rows
7 cal rowing

-Hey guys. Jan 16-17th/2016, we have coach Sara, Krista (my sister who I coach remotely from Brandon), Alex Oliver and Brooke Oliver all competing in a partner competition called Frostfit, taking place @ Crossfit Winnipeg. Sara and Krista competed last year and look to showcase all their hard work from their training. Brooke and Alex are taking part in their first ever competition. The feeling of your first competition can be a bit overwhelming, however Brooke and Alex are more than ready for what is coming. If you see them in the next week pass them a good luck! 

Also, I have heard through the grapevine that people are coming from Melita to cheer the girls on. This is awesome and I encourage anyone that wants to, to come on out! It will be a great weekend. Let me know if you have any questions about it!

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @ 20×1, 5 reps every 2 min x 5 sets-build from week of dec.21–>26 -if it feels really good – go for your heaviest 5
B. EMOM x 10minutes
1st-30sec alternating db snatch-challenging weight
2nd-30sec skipping- double under practice
C1. Seated DB Press @20×1, 10 reps x 3 sets-30sec
C2. Weighted L Side Bridge 30sec x 3 sets-30sec
C3. Weighted R Side Bridge 30sec x 3 sets-1min
D. Quad Smash- barbell/kb 90sec/leg
E. Couch Stretch – rear foot elevated 90sec/leg

 

Wednesday Posterior Chain + Core +Aerobic Tester + MobilityA1. Death March, 25ft x 4 sets-1min

A2. Ring Hamstring Curls @20×0, 5-7 reps x 4 sets-1min

B. Deadbug 1min on/1min off x 3 sets

C. For time:

750m row buy in

+

3 rounds of:

15 kbs @35lbs/53lbs

15 wall balls 15/20lbs

+

30 burpees to 6″ oh cash out 

-Dani Woods displaying impressive positioning/mobility during her front squats

Tuesday Upper EMOM
EMOM x 10minutes
1st- 3 heavy push press
2nd- Rope hang/pullup bar hang 10-20seconds
+
EMOM x 10minutes
1st- 3 heavy push jerk
2nd- 30sec FLR on rings/ Front Bridge
+
EMOM x 10minutes
1st- Strict Press. Push Press. Push Jerk 1.2.3 -heavy as possible
2nd- L arm front rack kb carry 50ft + R arm front rack kb carry 50ft

*five way shoulder mobility

Week 3 -Jan. 4–>Jan.8/2016
Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Below Knee Hang Power Clean. Above Knee Hang Power Clean. Hi-Hang Power Clean. Front Squat 1.1.1.1 every 1:30-2min x 8 sets
-start light and build on 3 position clean
B. EMOM x 10minutes
1st- 10 deadlifts 85lbs/115lbs
2nd- 10 wall balls @15/20 to 9/10ft
C. Rope Climb to 15ft, AMRAP in 3 minutes
-AMRAP ring rows in 3 minutes
D. T-Spine Mobility (foam roll, lax ball)

Saturday Group/Team Workouts

On a running clock:
0:00 –>12:00
For time:
21,15,9
Row/AD Cals
Shoulder to Overhead 55lbs/75lbs
rest until 12 minutes
12:00–>20:00
-establish a heavy back squat 3RM
From -20:00-25:00
Rest/get in groups of 2/strategy
From -25:00–>until time in groups of 2 complete the following:
5 rounds for time:
12 ring rows
12 wall balls @15/20lbs
6 L arm hang kb snatch 25/45
6 R arm hang kb snatch 25/45

  

Skyla rocking our new shirt. 

Friday Clean + 10-15min map 

A. Power Clean Cluster 1.1.1 every 90sec x 8 sets

B. 15 min @85-90%:

9 kbs @35/53

100ft L arm farmers carry 35/53

9 goblet squat 35/53

100ft R arm farmers carry 35/53

9 burpees

100ft goblet carry 35/53