The Power House at Highland
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9:54 am

140227 The Light

P1/P2 

1k, PosChainMob, BDASLR 5/5

Snatch Warmup PVC

Hi-Hang Snatch 5 x 1

5x EMOM x 4' @ 70-80% Max from Above

Then, 10' EMOM of the Complex: 

1 Squat Clean Thruster

2 Push Press

3 Front Rack Lunges per leg

Midline: Windmills 5/5, Front Lever, Tabata Situps

Recovery: Psoas Mob

 

Open Prep: Rest or Goat. Tonight's the night! 

 

 “If You Love Life, Don’t Waste Time, For Time Is What Life Is Made Up Of” ~ Bruce Lee ~ 

 

Common Freestyle on LA Leakers: 

http://nahright.com/news/2014/02/14/video-common-la-leakers-freestyle/


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9:45 am

140226 Be

P1/P2

Max Clean + Hang Clean + Jerk 

10' EMOM Back Squat x2

10 CJ 

20 Back Squat

30 DB Push Press

40 OH Walking Lunges

 

CorpFit 

12' to Max Clean + Hang Clean + Split Jerk 

4' Clean and Jerk AMRAP at 135#

4' Row or Run for Distance 

2' AMRAP Pullups

2' AMRAP Pullups

 

Open Prep 

2 Power Snatch EMOM x 5' 

2 Power Clean and Push Jerk EMOM x 5' 

Snatch Balance 1RM in 12' 

5 RFT

5 Cleans 155/105

12 Box Jumps 24/20

15 Burpees

 

Interested in weightlifting? What's your level? 

PDF with Weightlifting Strength StandardsBe


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8:04 pm

140224 Legit

P1/P2/60' CorpFit/Open Prep

Warmup for the Snatch, Jump Rope

10' EMOM 2x Power Snatch

4 Rounds: 90" rest between rounds

20 Double Unders

15 wallball

10 power snatches 95/65

4 Rounds for quality: 
ME Ring Pushups

S/A Row

Weighted Situp 

 

 

Row Wod

1k mod, 250m, 500, 1k, 500, 250, 1k mod (do the ladder 3-5" faster than your 2k pr and rest 1:1) do core and mobility as well 30'

 

If you have any interest in fitness as a scientific or general construct, this is worth watching: 

http://library.crossfit.com/free/video/CrossFitGames_TestofFit_Final_ipod.mov

 

 

Runners Prep --testing and Day 1 footwork, JRC

 

"When I understand my enemy well enough to defeat him, then in that moment, I also love him." A.A. Wiggins

 

 


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10:15 am

140225 The Game Needs Em

P1/P2 

Turkish Getups, Ring Rows, Goblet Squats

Front Squats 10-7-5-5-3-3-5 ss AKS 10-10-15-20-15-10

For time: 20 burpee pullups, 30 ballslams, 40 mb front squats

Cash out: 1' hollow rock, 1' forearm plank

 

 

Open Prep 

2 Clean and Jerks on the Minute for 7' at 70%

50 Pullups for quality (break it up however you want, if your 100 pullups for time is more than 10 minutes than scale to 25 pullups here, no bands)

Back Squat 3RM in 12' 

Warmup up to a set of 5 at 80% of 1RM Front Squat

For Time:

50 Burpees 

20 Front Squats at 80%

50 Burpees


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9:56 am

140223 Open Focus

P1/P2/Kula 

Touch and Go Power Clean and Push Press--3RM

Back Squat 1-10-1-10-1-10-1

27 Situp, 3Rds 10 Wallball 7 GYOH, 27 Situp, 2 Rds, 27 Situp, 1 Rd

 

 

Open Prep

Mainsite WOD 140222

50 Pushups-Strict

5k Row

ML 18'29


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7:48 am

140222 Ambitionz az a RIdah

P1/P2
21-15-9
Dumbbell Thrusters 25# guys/12# ladies
Ballslams 
Upon completion, rest 90", then, as fast as possible in any order: 
Row 500m 
30 updowns
40 trx pullups
50 step ups
60 abmat situps
CrossFit
3-Pos Heaving Snatch 10' 
Back Squat 1-10-1-10-1-10-1
2' wallball, 2' rest
90" wallball, 90" rest
1' wallball, 1' rest
Open Prep
15' to Max Snatch
15' to Max Clean and Jerk 
Then, for time
27 ghd situp
3 rounds: 400m row + 7 Ground to Overhead at 70% of max CJ
27 GHD Situps
2 rounds
27 GHD Situps
1 round

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7:43 am

140221 Til I Collapse

CorpFit/P1/P2
Bench Press
10
10
7
5
3
3
-5% AMRAP
-10% AMRAP 
Then, 1 Round for Time: 
.25mile run or 500m row
Abmat situp x 21
.25mile run or 500m row
Abmat situp x 21
Toes to rings x 21
.25 mile run or 500m row
Abmat situp x 21
Toes to rings x 21
Ring Pushup x 21
.25 mile run or 500m Row
Abmat situp x 21
Toes to rings x 21
Ring Pushup x21 
V-Ups x 21
Extra credit: Accumulate 1' per side in side plank, 2' forearm plank, and 50 bicep curls with 25# dumbbells

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5:25 pm

140220 Make Your Move

P1/P2

Deadlift + Pushups

Squat 8 x 3

6am 140219 MetCon 

or 12-9-6-3 SDHP, Thruster, T2B

 

CorpFit

3-Pos Clean

EMOM 5' 

3RDs C2B ME, OH Alt Lunges x 20

2' Wallball

Glute Smash

 

JYD

Bench 

10-8-6-4-4-4

4 Rds

DB Press Narrow

Step Up 8/8

Situp 15-25

3RFT 

400m Row + 15 Wallball

 


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7:43 am

140219 Wild Wild Horses

Big day today:

Duane headed up to the Birkie to go after the short course championship for his age group.

St. Paul United Playing in the State Tournament Quarterfinal tonight at 8pm at the XCel Energy Center for the right to call themselves one of the top 4 teams in Class A Girls Hockey!!!!! #beastmode 

 

I am going to start posting some focused programming around improving your 2k Concept 2 time. We have had a specific request around this. It is going to be 3.5 weeks and it will be pretty intense but you will get faster and stronger on the erg which is good if you're a rower or if you're after just improving your fitness. The plan is 3-4 days of rowing and 2-3 days of Strength/CrossFit. 

Erg Workout: 3 x 2k: 3' rest. The first one should be aggressive (90% of your PR pace) and the next two should be as close as possible to the first time. 

 

P1/P2

12' to find 2RM Hang Snatch

12' 3RM Back Squat + Chinups

1RFT

30 Split Jump or Lunges

10 burpees

10 ballslams 25/15

30 Split Jump or Lunges

15 burpees 

15 ballslams

30 split jumps or lunges

20 burpees

20 ballslams

Post time to comments

Midline: t2b/r + ghr

 

JYD: Same as P1/P2 except 3-pos clean + Back Squat 5x3

 

CorpFit

30' Sumo Deadlift 3RM or 15x:30"--5 rounds American Swing + 3 Rds 5 Sumo Deadlift 10 Front Squat 30" OH Plate hold

60' 

20x American Swing: 30" rest/5 Rounds

Strict Press 3RM in 10' 

Push Press

1RFT For Distance and Reps

2' Row

2' Burpees

2' Row

2' Situps

Recovery

 

Open Prep: 

Back Squat 4x3 @ 90%

Power Snatch: Work to a 5RM (touch and go) 

Snatch Balance: Work to a 5RM

Mainsite workout: 

7' AMRAP 

5 30"/24" Box Jumps

3 Cleans 225/155#


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8:16 am

140218 Democracy In America

P1/P2/CorpFit

Warmup

JRC

Clean Warmup

Power

5 x 1 Hang Clean (above knee) + 1 Jerk 

Strength 

Back Squat 3RM in 12' 

Then, drop sets for 2x5

Conditioning

30 Lunges/split jump

10 burpees

10 ballslams

30 lunges

15 burpees

15 ballslams

30 Splits or lunges

20 burpees 

20 ballslams

Midline/Recovery

t2b + post-couch

 

Open Prep

15' Triple Under Practice

Then, 

Mainsite WOD from Sunday

7' AMRAP of 

5 Strokes < 1'30/1'43 pace on the erg

3 Deadlifts at 315#/215#


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