CROSSFIT WOD's January 25-31, 2016.

Squat Patterns: BOSS Practical Mini-Seminar

This is the first in a series of BOSS Strength Institute Mini-seminars tackling the most important movement patterns for rehabilitation, health, and performance. This is a hands-on, practical seminar designed for the health and rehabilitation professional to improve their ability to coach/teach their clients, but is also appropriate for the trainee to improve their own technique. 

Participate in a three hour practical seminar that will address: 
* Individualizing squat stance and depth, 
* Coaching technique/cues/errors, 
* Modifications for mobility limitations, 
* Regressions, 
* Loading progressions, and
* Assistance work to support health/rehabilitation goals. 

Fees: $75 for professionals/trainees, $49 for post-secondary or high-school students

Register by sending an email to: scotty.butcher@usask.ca and by clicking 'going' to this Facebook event

Future seminars will cover: Deadlifting, Pressing, Pulling, Strength programming for rehabilitation and will be announced soon.


How cool is this - CF now has new Open categories for Fire, Police, and Military.  Who is the fittest Saskatchewan emergency services personnel??  I am excited to see how this works out. 

Any photographers out there - take on the task from CF HQ whoa re looking for a "story" to be told in photos.  $500 US as prize money. If interested follow photo link above. 


One of my all time Favourite Johnny Cash songs - Katy Too.  Please don't forget old Katy Too.  I love Angie, I like Helen, I like Fran, but don;t forget all Katy too. 

"JOHNNY CASH"

We begin this program cycle with TEST WEEK because we need to get one more the week in before we get into the CF Games Open, which begins February 25th.  We will complete the test cycle and then get back into regular programming leading into the open.  The open requires a very "CF" style of conditioning, which means that aerobic capacity is of high importance and skill sets are not as demanding (typically).  We have been already prepping for this for months, but now that we know the actual starting date we can "peak" for it.  Thursday February 25th, is the first CF Open wod.  We will lead a heavy volume phase 3-4 weeks out of the open and then de-load the last week in as we will hold a moderate volume and intensity throughout the open (5 weeks).  Level 2&3 athletes you have been working on much of your gymnastics skills outside of workouts and in pre-work, but this upcoming phase will begin to bring the work done into the actual competitive workouts programmed, so you will have a lot of in class skill work to complete.  This is all done in a goal of preparation for the open.  The strength work remains similar to other cycles, meaning the volume and intensity waves are similar and static, but we have the addition of more skill work (gymn and oly) in the conditioning portion of the group class.  


MONDAY JANUARY 25/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 2(75-80-85%x2), 2(80%x2)

>>>In Class

A. Press - build to heavy set of 5 in 14 min

B. “Diane”

21-15-9 of;

- 155/225# deadlifts

- HSPU’s

Level 1 - Health

A. Press - build to heavy set of 5 in 14 min

B. “Diane”

21-15-9 of;

- 115/185# deadlifts

- DB Push press or HSPU’s

Elements

A. Press - build to heavy set of 5 in 14 min

B. “Diane”

21-15-9 of;

- Deadlifts @ moderate load

- DB push press @ heavy load

L2T - Level 2
A. Snatch 2(75-80-85%x2)
B. Complete (not for time)
- 1 rope climb
- 1 gym length sandbag carry (or stone)
4 rounds

TUESDAY JANUARY 26/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + jerk 6(60%X1) - Every 10sec - Rest 2 min.  Complete 5 cycles of this

**This means 6 reps every 2 min x 5 rounds (10 total minutes and 30 total reps)

B. Strict HSPU’s 6x4

**Rest as needed - choose depth of HSPU or bands based on rep range

>>>In Class

A. Back squat - build to heavy set of 5 in 20min

B. “Crow”

AMRAP in 14 min

- 15 T2B

- 50 DU’s

- 15 DB cleans @ 30/45#

Level 1 - Health

A. Back squat - build to heavy set of 5 in 20min

B. “Crow”

AMRAP in 14 min

- 15 T2B or hanging knee-ups

- 50 DU’s or skip ropes

- 15 DB cleans @ 20/35#

Elements

A. Back squat - build to heavy set of 5 in 20min

B. “Crow”

AMRAP in 14 min

- 15 hanging knee-ups or sit-ups

- 50 skip ropes

- 15 KB goblet squats

T2W - Level 3
A. Power clean + jerk 6(60%X1) - Every 10sec - Rest 2 min.  Complete 5 cycles of this
B. Strict HSPU’s 6x4
**Rest as needed - choose depth of HSPU or bands based on rep range
C. Complete in two groups of two - conga line style.
Station 1
- 1600m row
- 50 wall ball
Station 2
- 50 OHS @ 85/115#
- 100 DU’s
Station 3
- 50 SDLHP @ 85/115#
- 50 box jump overs
**Group 2 begins when group 1 has completed the first station.

WEDNESDAY JANUARY 27/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Stone loading 5x3 - load three increasing load stones or the same stone 3 times (based on strength and availability of stones)

>>>In Class

A. Deadlift 10(62.5%x3) - EMOM

B. “Amanda’ish’

AMRAP in 4 min

- Snatches @ 95/135#

- MU’s on rings
1.2.3.4.5….

Rest 4 min - repeat

>>>After class

A. Bench dragon flags 4x30sec

**Keep torso straight from shoulders to knees.  Start with bent knees and drop knees to bench, after drop knees to floor, finally complete full dragon flag.  TUT is important - swinging is not adding any value at all.  If this is too difficult, complete ab wheel roll-outs

Level 1 - Health

A. Deadlift 10x3 @ moderate load - EMOM

B. “Amanda’ish’

AMRAP in 4 min

- Power snatches @ 65/95#

- C2B Pull-ups

- Parallel bar dips
1.2.3.4.5….

Rest 4 min - repeat

Elements

A. Deadlift 10x3 @ moderate load - EMOM

B. “Amanda’ish’

AMRAP in 4 min

- Hang power snatches @ light load

- Pull-ups or ring rows

- Push-ups
1.2.3.4.5….

Rest 4 min - repeat

L2T - Level 2
A. Hollow rocks 3 x 30sec
B. Stone loading 5x3 - load three increasing load stones or the same stone 3 times (based on strength and availability of stones)
C. HSPU 10x1+1-3 (strict _ kipping)

THURSDAY JANUARY 28/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. DB TGU - build to a heavy set on both arms

B. Row intervals

- 275m @ 500m pace - rest 30sec x 3

- 225, @ 500m pace - rest 30sec x 3

- 125m @ 500m pace - rest 30sec x3

**this is done with 30sec breaks between all sets.

T2W - Level 3
A. Clean and jerk  2(75-80-85%x2), 2(80%x2)
B. Strict MU’s on rings - AMRAP in 8 min.
**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.
C. Squats 10(65%x2) - EMOM
D. Complete in conga line fashion;
- 30 45/65# thrusters
- 30 ring dips
- 30 pistols
- 30 One arm alt. DB power snatches
- 30 burpees
**Rest tomorrow

FRIDAY JANUARY 29/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk  2(75-80-85%x2), 2(80%x2)

B. Strict MU’s on rings - AMRAP in 8 min.

**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.

>>>In class

A. Squats 10(65%x2) - EMOM

B. “Nelson”

AMRAP in 4 min

- 16 KBS @ 16/24kg

- 8 ring dips

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)

Level 1 - Health

A. Squats 10x2 - EMOM @ moderate load

B. “Nelson”

AMRAP in 4 min

- 16 KBS @ 12/16kg

- 8 parallel bar dips

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)

Elements

A. Squats 10x2 - EMOM @ moderate load

B. “Nelson”

AMRAP in 4 min

- 16 KBS

- 8 push-ups

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)


SATURDAY JANUARY 30/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Sandbag carry - choose heavy bag and perform 2 sets for distance (not to max effort, but to 80% max effort)

>>>In Class

A. Clean sumo grip deadlift 4x4

B. “Whole”

For time;

- 120 Wall ball @ 14/20#

- 60 Pull-ups

- 30 Power snatches @ 85/115#

Level 1 - Health

A. Clean sumo grip deadlift 4x4

B. “Whole”

For time;

- 100 Wall ball @ 12/16#

- 50 Pull-ups or ring rows

- 25 Power snatches @ 65/95#

**Scale loads for Elements.


SUNDAY JANUARY 31/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. OHS 5x15 @ 55% of snatch

>>>In Class

A. “Willie”

AMRAP in 28min of;

- 10 bar or ring MU’s

- 15 power cleans @ 95/135#

- 20 DB push press @ 25/35#

- 25 DU’s

Level 1 - Health

A. “Willie”

AMRAP in 28min of;

- 10 C2B pull-ups

- 15 power cleans @ 85/115#

- 20 DB push press @ 20/30#

- 25 DU’s

Elements

A. “Willie”

AMRAP in 28min of;

- 10 pull-ups or ring rows

- 15 hang power cleans or deadlifts

- 20 DB push press

- 25 skip rope