A WEEK IN THE LIFE OF AN OUTLAW: DAY 3
The Outlaw Way WOD 130111
Strength
Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec between sets
*Note: If strict pull ups have not yet been achieved, work on them while going down in band resistance.
A/B WOD (Conditioning)
100 Double-Unders (3:1 singles)
25 Wall Balls (20/14#)
75 Double-Unders
25 Wall Balls (20/14#)
50 Double-Unders
25 Wall Balls (20/14#)
For time.
Cash-Out
2 min Row for max calories (time permitting)
Tuesday, April 30, 2013
A WEEK IN THE LIFE OF AN OUTLAW: DAY 2
The Outlaw Way WOD 130412
Barbell Gymnastics
15 min to establish a 1 RM Clean & Jerk
*Note: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load and then make 3-5 maximal attempts.
Strength
15 min to establish a 1 RM Bench Press
*Note: Do not attempt this without a spotter.
Conditioning
A WOD
21-15-9
OHS (95/65#)
Pull Ups
For Time
B WOD
21-15-9
OHS (PVC BAR)
Pull Ups (Banded or Jumping)
For time
Barbell Gymnastics
15 min to establish a 1 RM Clean & Jerk
*Note: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load and then make 3-5 maximal attempts.
Strength
15 min to establish a 1 RM Bench Press
*Note: Do not attempt this without a spotter.
Conditioning
A WOD
21-15-9
OHS (95/65#)
Pull Ups
For Time
B WOD
21-15-9
OHS (PVC BAR)
Pull Ups (Banded or Jumping)
For time
Monday, April 29, 2013
A WEEK IN THE LIFE OF AN OUTLAW: DAY 1
The Outlaw Way WOD 121006
Strength Cash-In:
Take 7 minutes to establish a 1 REP MAX (RM) Front Squat, then:
2 reps every 30 seconds for 7 minutes @ 75% of above.
FRONT SQUAT DEMO
A/B WOD (Conditioning)
For Time:
5 Push Jerks (135/95#)
10 Burpee Over the Box Jumps (20″)
15 KBS (53/35#)
10 Push Jerks (135/95#)
20 Burpee Over the Box Jumps (20″)
30 KBS (53/35#)
15 Push Jerks (135/95#)
30 Burpee Over the Box Jumps (20″)
45 KBS (53/35#)
PUSH JERK DEMO
BURPEE OVER THE BOX JUMP DEMO
Notes: A touch on the top of the box is not required, but it is allowed.
The Outlaw Way WOD 121006
Strength Cash-In:
Take 7 minutes to establish a 1 REP MAX (RM) Front Squat, then:
2 reps every 30 seconds for 7 minutes @ 75% of above.
FRONT SQUAT DEMO
A/B WOD (Conditioning)
For Time:
5 Push Jerks (135/95#)
10 Burpee Over the Box Jumps (20″)
15 KBS (53/35#)
10 Push Jerks (135/95#)
20 Burpee Over the Box Jumps (20″)
30 KBS (53/35#)
15 Push Jerks (135/95#)
30 Burpee Over the Box Jumps (20″)
45 KBS (53/35#)
PUSH JERK DEMO
BURPEE OVER THE BOX JUMP DEMO
Notes: A touch on the top of the box is not required, but it is allowed.
A WEEK IN THE LIFE OF AN "OUTLAW"
This week's WODs will be taken from THE OUTLAW WAY (http://outlawcoach.wordpress.com/). Please note that this programming is intended for experienced athletes but can be scaled for anyone. If you have any questions about scaling or substitutions, ask via this blog or the Kanto Plain Functional Fitness FB page. If you are uncertain about a particular movement or weight selection, please err on the side of caution. Search CrossFit sites for movement demonstrations as well as applicable substitutions. GO LIGHT if you are not sure of your capability. Remember, these WODs are not coached.
Friday, April 26, 2013
Skill Work Cash In:
10 min practice-Triple Unders or Double Unders
7 min practice-Chest to Bar Pull Up/Butterfly Pull Up/Kipping Pull Up/Banded Pull Up
4 min practice-Hand Stand Walk/Hand Stand Hold/Pike Position
(Practice each movement at your own skill level. For example, do not try to accomplish a triple under if you are not yet proficient with double unders. Use this time to connect a few double unders in a row. Same goes for the other two exercises.)
A/B WOD
10x 100m sprint
1 min rest in between each
Try to keep each sprint within 2-3 sec. Score your fastest and slowest sprints.
Cash-out (optional) -
Choose a lift and work on technique for 20 min
(Practice each movement at your own skill level. For example, do not try to accomplish a triple under if you are not yet proficient with double unders. Use this time to connect a few double unders in a row. Same goes for the other two exercises.)
A/B WOD
10x 100m sprint
1 min rest in between each
Try to keep each sprint within 2-3 sec. Score your fastest and slowest sprints.
Cash-out (optional) -
Choose a lift and work on technique for 20 min
Thursday, April 25, 2013
A/B WOD
5 rounds for time
10 Wall Balls (20#/14#)
10 Hang Power Clean (95#/65#)
10 Push Press (95#/65#)
10 Back Squats (95#/65#)
100 m Sprint (1 time around the buildings)
Bar movements are to be completed without dropping the bar. There is a 5 burpee penalty each time the bar is put down before the round is finished. Burpee penalties are to be completed when the bar is dropped.
HANG POWER CLEAN DEMO
5 rounds for time
10 Wall Balls (20#/14#)
10 Hang Power Clean (95#/65#)
10 Push Press (95#/65#)
10 Back Squats (95#/65#)
100 m Sprint (1 time around the buildings)
Bar movements are to be completed without dropping the bar. There is a 5 burpee penalty each time the bar is put down before the round is finished. Burpee penalties are to be completed when the bar is dropped.
HANG POWER CLEAN DEMO
Wednesday, April 24, 2013
Strength Cash-In
5 sets of 5 reps (work up to a challenging weight but manageable)
Deadlift
DEADLIFT DEMO
Deadlift Demo from crossfitoneworld on Vimeo.
A/B WOD
3 rounds for time
30 Double Unders (3:1 singles)
10 HSPU
10 DeadLifts (225#/155#)
Scale weight as necessary. If your max cash-in weight was less than 225#/155#, then use 75% of your max cash-in weight. Don't sacrifice form!
5 sets of 5 reps (work up to a challenging weight but manageable)
Deadlift
DEADLIFT DEMO
Deadlift Demo from crossfitoneworld on Vimeo.
A/B WOD
3 rounds for time
30 Double Unders (3:1 singles)
10 HSPU
10 DeadLifts (225#/155#)
Scale weight as necessary. If your max cash-in weight was less than 225#/155#, then use 75% of your max cash-in weight. Don't sacrifice form!
Tuesday, April 23, 2013
Strength Cash-In
5 sets of 5 reps
Power Clean (work up to a comfortable weight for 5th set)
POWER CLEAN DEMO
A/B WOD
9 min AMRAP
1 KB Swing (53#/35#)
2 Toes to Bar
2 KB Swings
4 T2B
3 KB Swings
6 T2B
4 KB Swings
8 T2B
5 KB Swings etc....until time is up!
5 sets of 5 reps
Power Clean (work up to a comfortable weight for 5th set)
POWER CLEAN DEMO
A/B WOD
9 min AMRAP
1 KB Swing (53#/35#)
2 Toes to Bar
2 KB Swings
4 T2B
3 KB Swings
6 T2B
4 KB Swings
8 T2B
5 KB Swings etc....until time is up!
Monday, April 22, 2013
Strength Cash-In:
3 sets of 10 reps
Back Squats (60% of MAX)
A/B WOD
12 min AMRAP
5 Back Squats (use same weight as cash-in)
200 m Run (2 times around buildings)
BACK SQUAT DEMO
3 sets of 10 reps
Back Squats (60% of MAX)
A/B WOD
12 min AMRAP
5 Back Squats (use same weight as cash-in)
200 m Run (2 times around buildings)
BACK SQUAT DEMO
Friday, April 19, 2013
No School WOD!
A/B WOD
3 rounds for time (entire WOD can be performed in the field next to the track across from Halsey)
400 m run (perimeter of field)
40 Air Squats
30 Sit Ups
20 Burpees
10 Jumping Lunges (5 each leg)
5 Push Ups
A/B WOD
3 rounds for time (entire WOD can be performed in the field next to the track across from Halsey)
400 m run (perimeter of field)
40 Air Squats
30 Sit Ups
20 Burpees
10 Jumping Lunges (5 each leg)
5 Push Ups
Thursday, April 18, 2013
ThrowBack Thursday (120418 CFKP WOD)
A/B WOD
For time:
1 HSPU
2 Burpees
3 Wall Balls (20/14)
4 T2B
5 Deadlifts (225/155)
6 Double Unders (3:1)
7 Supermans
8 Pushups
9 Air Squats
10 Pullups
This WOD is accumulative until round 10.
Round 1: 1 HSPU
Round 2: 1 HSPU, 2 Burpees
Round 3; 1 HSPU, 2 Burpees, 3 Wall Balls
Round 4: 1 HSPU, 2 Burpees ...etc
A/B WOD
For time:
1 HSPU
2 Burpees
3 Wall Balls (20/14)
4 T2B
5 Deadlifts (225/155)
6 Double Unders (3:1)
7 Supermans
8 Pushups
9 Air Squats
10 Pullups
This WOD is accumulative until round 10.
Round 1: 1 HSPU
Round 2: 1 HSPU, 2 Burpees
Round 3; 1 HSPU, 2 Burpees, 3 Wall Balls
Round 4: 1 HSPU, 2 Burpees ...etc
Wednesday, April 17, 2013
A WOD
"Elizabeth"
21-15-9
Clean (135#/95#)
Ring Dips
B WOD
21-15-9
Medicine Ball Clean (20#/14#)
Ring Dips or Bench Dips
"Elizabeth"
21-15-9
Clean (135#/95#)
Ring Dips
B WOD
21-15-9
Medicine Ball Clean (20#/14#)
Ring Dips or Bench Dips
Tuesday, April 16, 2013
A/B WOD
4 rounds for time:
25 Push Press (65#/45#)
25 Wall Ball Slams (20#/14#)
25 Double Unders (sub 3:1 singles)
25 Box Jumps (24"/20")
PUSH PRESS DEMO
4 rounds for time:
25 Push Press (65#/45#)
25 Wall Ball Slams (20#/14#)
25 Double Unders (sub 3:1 singles)
25 Box Jumps (24"/20")
PUSH PRESS DEMO
Monday, April 15, 2013
A WOD
12 min AMRAP Ladder
1 Over Head Squat (95#/65#)
1 Pull Up
2 OHS
2 Pull Ups
3 OHS
3 Pull Ups
4 OHS...continue until time is up. Score is total reps.
B WOD
12 min AMRAP Ladder
1 Over Head Squat with PVC
1 Jumping Pull Up
2 OHS w/ PVC
2 Jumping Pull Ups
3 OHS w/ PVC
3 Jumping Pull Ups
4 OHS w/ PVC...continue until time is up. Score is total reps.
OVER HEAD SQUAT DEMO
12 min AMRAP Ladder
1 Over Head Squat (95#/65#)
1 Pull Up
2 OHS
2 Pull Ups
3 OHS
3 Pull Ups
4 OHS...continue until time is up. Score is total reps.
B WOD
12 min AMRAP Ladder
1 Over Head Squat with PVC
1 Jumping Pull Up
2 OHS w/ PVC
2 Jumping Pull Ups
3 OHS w/ PVC
3 Jumping Pull Ups
4 OHS w/ PVC...continue until time is up. Score is total reps.
OVER HEAD SQUAT DEMO
Friday, April 12, 2013
A/B WOD
Tabata Box Jumps (24"/20")
Rest 1 minute
Tabata KB Swings (53#/35#)
Rest 1 minute
Tabata Wall Balls (20#/14#)
Score is total number of reps. A tabata of one exercise is 8 rounds of 20 sec of work and 10 sec of rest. So you should be spending 4 minutes total for EACH exercise (i.e. this WOD should take 12 mins to complete NOT counting your rest minute between each tabata). Scale as necessary.
Tabata Box Jumps (24"/20")
Rest 1 minute
Tabata KB Swings (53#/35#)
Rest 1 minute
Tabata Wall Balls (20#/14#)
Score is total number of reps. A tabata of one exercise is 8 rounds of 20 sec of work and 10 sec of rest. So you should be spending 4 minutes total for EACH exercise (i.e. this WOD should take 12 mins to complete NOT counting your rest minute between each tabata). Scale as necessary.
Thursday, April 11, 2013
Cash In:
In addition to normal warm up:
12 Burpee Box Jumps EMOTM (Every Minute on the Minute)for 4 minutes
Rest 1 minute in between
A/B WOD
8 min AMRAP
10 Dead Lifts
5 Hang Power Cleans
3 Push Jerks
Weight is your choice so challenge yourself, however, choose wisely. There is a 10 push up penalty each time your hands come off of the bar MID ROUND. No penalty for dropping the bar after each complete set of 18 reps. Keep track of penalty push ups and complete them after the AMRAP is finished.
BURPEE BOX JUMP DEMO
DEAD LIFT DEMO
HANG POWER CLEAN DEMO
PUSH JERK DEMO
In addition to normal warm up:
12 Burpee Box Jumps EMOTM (Every Minute on the Minute)for 4 minutes
Rest 1 minute in between
A/B WOD
8 min AMRAP
10 Dead Lifts
5 Hang Power Cleans
3 Push Jerks
Weight is your choice so challenge yourself, however, choose wisely. There is a 10 push up penalty each time your hands come off of the bar MID ROUND. No penalty for dropping the bar after each complete set of 18 reps. Keep track of penalty push ups and complete them after the AMRAP is finished.
BURPEE BOX JUMP DEMO
DEAD LIFT DEMO
HANG POWER CLEAN DEMO
PUSH JERK DEMO
Wednesday, April 10, 2013
CROSSFIT MAINSITE WOD 130408
A/B WOD
10 Rounds (Each for Time)
100 m Sprint
Rest 90 sec
Try to keep each sprint within 3-4 sec. Suggest going across the street and running parallel to the straight away on the track next to the construction fence. If you don't have a watch, check one out from the front desk.
Tuesday, April 9, 2013
FAREWELL NATE!
Today's WOD is one of Nate's last with us at CFKP! During his time here in Atsugi, he has become one of the Rx Firebreathers who gives every WOD 150%! He continues to set PR's every month and never settles for mediocrity. He really came into his own during one of our 9 week challenges...he committed fully to the Paleo, Whole 30 and CrossFit lifestyles and eventually won 2 categories in the challenge. At one point, Nate had become a regular Olympic weightlifting partner for Cindy Larsen, our former coach. He has learned so much from our previous coaches and applies that knowledge for his own benefit as well as helping out fellow athletes. No doubt Nate will continue CrossFitting when he returns to the states and hopefully become CF Level 1 certified in the near future.
You will be missed Nate....your competitive, compassionate but friendly nature will leave a huge hole in our family! We wish you all the best and so in your honor, we will WOD!
A/B WOD
10 rounds for time
5 HSPU (scale is using abmats, pike from box or floor)
10 Burpees
25 Double Unders (scale is 3:1 singles)
Monday, April 8, 2013
A WOD
Walking Lunge, 100 steps, (35#/25# plate over head)
21 Toes to Bar, 21 Sit Ups
Walking Lunge, 80 steps, (35#/25# plate over head)
18 Toes to Bar, 18 Sit Ups
Walking Lunge, 60 steps, (35#/25# plate over head)
15 Toes to Bar, 15 Sit Ups
Walking Lunge, 40 steps, (35#/25# plate over head)
12 Toes to Bar, 12 Sit Ups
Walking Lunge, 20 steps, (35#/25# plate over head)
9 Toes to Bar, 9 Sit Ups
B WOD
Walking Lunge, 100 steps
21 Knees to Elbows, 21 Sit Ups
Walking Lunge, 80 steps
18 Knees to Elbows, 18 Sit Ups
Walking Lunge, 60 steps,
15 Knees to Elbows, 15 Sit Ups
Walking Lunge, 40 steps,
12 Knees to Elbows, 12 Sit Ups
Walking Lunge, 20 steps,
9 Knees to Elbows, 9 Sit Ups
Walking Lunge, 100 steps, (35#/25# plate over head)
21 Toes to Bar, 21 Sit Ups
Walking Lunge, 80 steps, (35#/25# plate over head)
18 Toes to Bar, 18 Sit Ups
Walking Lunge, 60 steps, (35#/25# plate over head)
15 Toes to Bar, 15 Sit Ups
Walking Lunge, 40 steps, (35#/25# plate over head)
12 Toes to Bar, 12 Sit Ups
Walking Lunge, 20 steps, (35#/25# plate over head)
9 Toes to Bar, 9 Sit Ups
B WOD
Walking Lunge, 100 steps
21 Knees to Elbows, 21 Sit Ups
Walking Lunge, 80 steps
18 Knees to Elbows, 18 Sit Ups
Walking Lunge, 60 steps,
15 Knees to Elbows, 15 Sit Ups
Walking Lunge, 40 steps,
12 Knees to Elbows, 12 Sit Ups
Walking Lunge, 20 steps,
9 Knees to Elbows, 9 Sit Ups
Friday, April 5, 2013
CrossFit Games Open WOD 13.5
A WOD
4 min AMRAP
15 Thruster (100#/65#)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
B WOD
4 min AMRAP
15 Thruster (65#/45#)
15 Jumping Chest to Bar Pull Ups or Chin over Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
THRUSTER DEMO
A WOD
4 min AMRAP
15 Thruster (100#/65#)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
B WOD
4 min AMRAP
15 Thruster (65#/45#)
15 Jumping Chest to Bar Pull Ups or Chin over Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
THRUSTER DEMO
Thursday, April 4, 2013
A/B WOD
5 Rounds for Time
10 Back Squats (115#/85#)
10 Burpees
You may rack the bar for this WOD.
Note: FOCUS ON GOOD FORM (reduce weight if necessary) ...Keep weight in the heels, knees driving out over toes, tight Lumbar Curve (low back) keeping chest up and make sure your hip crease travels below parallel.
BACK SQUAT DEMO
5 Rounds for Time
10 Back Squats (115#/85#)
10 Burpees
You may rack the bar for this WOD.
Note: FOCUS ON GOOD FORM (reduce weight if necessary) ...Keep weight in the heels, knees driving out over toes, tight Lumbar Curve (low back) keeping chest up and make sure your hip crease travels below parallel.
BACK SQUAT DEMO
Wednesday, April 3, 2013
Buy In
Shoulder Mobility
In addition to warm-up, spend a few minutes working on those shoulders.
A/B WOD
12 min AMRAP
10 Box Jumps (24"/20")
15 KB Swings (53#/35#)
20 Abmat Sit Ups
Remember to scale as necessary. Step ups can be subbed for box jumps and lower weight dumb bells can be used.
Tuesday, April 2, 2013
Buy In
Row 500 m
A/B WOD
"Invisible Fran" for Time
21-15-9-15-21
Air Squats
Push Ups
Should look like this:
21 Air Squats
21 Push Ups
15 Air Squats
15 Push Ups
9 Air Squats
9 Push Ups
15 Air Squats
15 Push Ups
21 Air Squats
21 Push Ups
Row 500 m
A/B WOD
"Invisible Fran" for Time
21-15-9-15-21
Air Squats
Push Ups
Should look like this:
21 Air Squats
21 Push Ups
15 Air Squats
15 Push Ups
9 Air Squats
9 Push Ups
15 Air Squats
15 Push Ups
21 Air Squats
21 Push Ups
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