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CFMG Events

 

SWOD: Clean and Jerk, build up to a 1RM

Rumble competitors: 3/3/3/3/3

(Work on technique and form—Remember, your 1RM testing will be on Saturday!)

 

WOD:

"7 Minute Abs"

7 Toes to Bar

7 Ab Mat Sit Ups

7 Hollow Rocks

AMRAP in 7 minutes


Note to Rumble III Competitors:

All your coaches are very excited to see you compete this coming Saturday at the Rumble in Paradise III! Many of you have asked how to taper appropriately, with regard to training the week of the competition.  We recommend that you continue to WOD in the beginning of the week, at or slightly below your regular intensity for met-cons, but keeping things on the lighter side for strength, working on technique and form.  This is no time to test your 1RM, as you will be doing that on Competition Day.  If you are used to WODing 3x on/ 1x off, we suggest working out Monday, Tuesday, and Wednesday, and using Thursday and Friday as rest/active recovery days.  The active recovery days should be spent paying close attention to what your body needs.  Active recovery should include stretching, foam rolling, SMR, light rowing, running, swimming, biking, hiking, etc. You should also spend some time going through the Competition movements at a light weight or what you plan on using to warm up with at the competition. Quality sleep, hydration, and nutrition are equally important at this time, as well.  Mentally prepare yourself with positive mantras, imagining yourself going through the Competition WODs and successfully hitting the weights/goals/times you have planned.  We will send out another piece on Wednesday specifically concerning competition day strategies, but we just wanted to start your week out with some information on how to utilize this week of training to benefit you the most on Competition Day.  We know you are all going to kill it! Go CFMG!!!!!

-C. Betsy

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Open Gym

9am-Noon

 

Partner WOD

3 Rope Climbs

Max. Rep Snatch (135#/85#)

Max. Rep Double Unders

AMRAP in 10 Minutes

Workout will run in teams of three. One partner works at each movement/station. The rope climb determines when partners switch stations. Score is combined snatch and double unders reps.

-Rest 2 Minutes-

200m Med Ball Relay (20#/14#)

-9 Rounds for Time-

Each member of the team must run 200m x 3 while carrying a medicine ball any way, except rolling it down the alley :o)  One partner works at a time.

Free Beginner WOD

AMRAP in 15 Minutes

10 Burpees

10 KB Swings

10 Knees to Elbow

200m Run

 

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Skill: Handstand Holds, Push-Ups, and Walks

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WOD:

10 Static Overhead Lunge with Plate (45#/25#)

10 Toes to Bar

10 Inverted Push-Ups (on a 20" Box)

200m Run

-5 Rounds for Time-

 

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SWOD:

The CrossFit Total

Back Squat: 15 minutes to build up to a 1RM

Strict Press: 15 minutes to build up to a 1RM

Deadlift: 15 minutes to build up to a 1RM (do not drop your bar at the top of the movement)

 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

 

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Fifteen Minute Fixes

Perhaps you have arrived to the gym fifteen minutes early, or you have 15 minutes to spare after class—are you using your time wisely to improve deficiencies, or are you just being a "chatty Kathy"? Whatever the scenario, your loving coaches suggest that you shut up and work on something you suck at. :) In all seriousness, we love to see you in the gym getting after it, and we want to help you become better.

Below are just a few specific examples of how you can get better in just 15 minutes.

Lower Body Mobility:

1 min. on each leg, couch stretch x 2 sets

2 min. in an olympic wall squat x 1 sets

1 min. on each leg, bottom up hip mobility x 2 sets

1 min. on each leg, hamstring stretch on a box or with a band x 2 sets

1 min. in the Paleo chair

Upper Body Mobility:

1 min. on each arm, shoulder distraction x 2 sets

1 min. on each arm, racked position stretch x 2 sets

1 min. on each arm, bully stretch x 2 sets

2 min. of foam roll/lacrosse ball t-spine mobility work in the low back and shoulders

1 min. in the keg drill

Pull-Ups:

3 min. Practice the kip swing (horizontal momentum).

3 min. Practice the kip swing with your knees up while you are back behind the bar (horizontal momentum).

4 min. Practice the kip swing, with knees up, quick turnover of hip, and pull for single rep pull-ups--use a band for assistance if needed.

5 min. Practice trying to string multiple reps together by actively pushing away at the top of the movement, using a band for assistance, if needed.

Muscle-Up:

1 min. Practice static holds with arms extended and locked out on the rings.

2 min. Work yourself into a ring dip. Aim for full range of motion, which is shoulders below the elbows. You may have to use a band for assistance.

6 min. Practice muscle-ups from the floor.

(Position your feet are below you, shoot your knees out over your toes, descend into a "bad squat," and hang underneath the rings, using the floor as support or walk feet out or raise the rings higher to make exercise more difficult).

-Use a false grip.

-With hands and elbows close together, pull the rings low into your chest.

-Quickly sit up into the rings, catching yourself in a low dip, sending your hips back behind your body, then press yourself up into a dip

6 min. Practice muscle-up attempts.

Strength:

Spend 5 minutes warming up for the particular movement you want to work on.  (This quick warmup time isn't ideal, but if you are in a time crunch it can work).

Then, EMOM for 10 minutes:

2 min. at 60% of 1RM x 5 reps

2 min. 65% of 1RM x 5 reps

2 min. at 75% of 1RM x 3 reps

2 min. at 80% of 1RM x 2 reps

2 min. at 85% of 1RM x 2 reps

You can increase the percentages or reps, if needed.

If you are simply working on technique, use the full 15 minutes to work on your form with lighter weight, or work on position drills (i.e. clean pulls, snatch pulls,...…)

Endurance:

Spend 15 minutes completing endurance drills

or...

Spend 5 minutes warming up for running or rowing.

Then, create your own interval workout for distance or time:

30 sec. run

30 sec. rest

x 10 reps


200m run

Rest 30 sec.

x 4-6 rounds

Blam! There you go! Now get into the gym early (or stay later) and start working through your weaknesses!
-Coach Ian and Coach Betsy

Mobility:

A1) Racked Position Drill, 1 min. on each arm x 2 sets

A2) Wall Squat, 1 min. x 2 sets


WOD:

Minute 1: 5 Thrusters (135#/95#)

Minute 2: 10 HSPU

Minute 3: 15 Wall Ball Shots (20#/14#)

Minute 4: 10 Burpees

-4 Rounds-


Are You Stronger Or Just Better?

Foundations

For today's Strength WOD, we encourage our Rumble athletes to back off and take it easy on the weight and focus on form and technique.  If you are not participating, you can push the weight and go nuts :o) We will also have our non-Rumble participants perform 1RM testing next week.

 

SWOD: Clean and Jerk 5/5/5/5/5

WOD:

Tabata Push-Ups

Rest 1 Minute

Tabata Plank Hold

 

The One-Bar Warm-Up

30-Something Everyday Tasks You Might Be Doing 'Wrong'

WOD:

"TK" (slightly modified)

8 Strict Pull-Ups

8 Box Jumps (30")

12 KB Swings (70#)

AMRAP in 20 minutes

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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