MAY.21.13 WOD

To have success from following a training program, you need to train fundamental movement skills before training specific sport skills. We talk about "functional" all the time in our program, and in CrossFit at large. What does that really mean, to you?

The first point of being "functional" is to employ an integrated approach to your fitness, as opposed to an isolated one. Compound movements such as a squat, a lift, a carry, or press are examples of basic functional movement. They are especially useful if they are conducted on multiple planes of motion. Any movement can be functional when it comes down to it. Functional or not functional isn't really the primary question we need to ask. The real question we should ask about the program we are following is if the particular movements or exercise I am working on is functional relative to my training goals. This of course, begs the question...What do you want from your fitness? Enter our 3 approach format to our overall program: Life, Sport, and Competitor. See the descriptions at the top of this page for details on each approach.

Spend some time really thinking about what you want from your fitness. Be as specific as possible. Are you working against yourself in other ways throughout the day? Is the training you do on a daily basis effective toward those goals? Talk to Jeremiah and Jon, if you have any questions. We will be glad to add, subtract, and get you on a railroad track toward your goals. 

To further illustrate how "function" plays into our daily workout, I've added some general discriptions in parentheses. Hope you find these insights helpful. Definitions to these skills can be found HERE, on page 4.

LIFE STRENGTH
Front Squat 75% 3x5, 80% 2x3 (strength, flexibility, power, coordination, balance)
*60sec rest intervals

SPORT STRENGTH
Front Squat 80% 5x5
*60sec rest intervals

CONDITIONING
#1
3RFT
10 (Chin Over Bar) Pull-ups (pulling body low to high position; strength, power)
10 Dips (Pressing body low to high position; strength)
30 Double Unders (Core centric stability; stamina, endurance, coordination, balance, speed, accuracy)

#2
3RFT
40 Lunge Jumps(stamina, strength, power, speed, coordination, balance, accuracy)
(LIFE: 40 Lunge steps) 
400m run (endurance, stamina, power, speed, coordination, agility, balance, accuracy)

MAY.20.13 WOD

WARM-UP:
10 TGU's
5min Pull-up drills (iso's, scap pulls, kipping, negatives, etc)
7 Cycles of Bear Complex with bare bar

LIFE STRENGTH
Power Clean 80% 3x3, 75% 3x3
*60sec Rest Interval

LIFE CONDITIONING
5RFT
12 Single Arm Dumbbell high Pull (heavy)
10 Box Jump (20")

SPORT STRENGTH
Clean 80% 3x2, 75% 3x3
*EMOM, including drop sets

SPORT CONDITIONING
5RFT
10 SDHP (115/85)
10 Box Jumps (24/20)

MAY.18.13 WOD

Tougher than a junk yard dog! That's how they describe that Collective athlete...

First challenge:

2 teams compete in a 50m wheel barrow relay for as many length as their are people on the team. Weight in wheel barrow will be sandbags.

then, in Teams of 4, with a running clock, complete:

200m Tire Flip
EMOM 3 Tire Jump throughs (per person)
200m Prowler Push
EMOM 8 H.R. Push-ups
1600m Relay in 200m intervals
*Every 200m, 30 Double unders by everyone on team before next interval

MAY.17.13 WOD

SPORT/LIFE STRENGTH
Deadlift 80% 5x5

(Life) 80% 3x5

LIFE CONDITIONING
40 wall balls
30 Calorie Row
20 skin the cats
10 push ups
5 belly wall walks

SPORT CONDITIONING
50 Slam ball
40 toes to bar 
30 push ups
20 ring pull ups (hands together, supinated, elbows in)
10 handstand push-ups

MAY.16.13 WOD

SPORT/LIFE STRENGTH
Find Max High Bar Back Squat

SPORT/LIFE CONDITIONING
5RFT
8 kb single arm thruster left arm (24kg/16kg)
8 kb single arm thruster right arm
8 reverse overhead lunge left arm
8 reverse overhead lunge right arm