CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
15

3 15 14

Joint Mobility Drillz

Warm Up:
to be posted on the white board or free style

Wod and Movement Standards click here

 Why High impact Exercise Is Good For The Bones:nyt

Mar
14

3 14 14

Joint Mobility Drillz

Warm Up:
30 single unders
8 mobility push ups to downward dog to childs pose
8 thrusters @ dumbbells / kettle bells
3 rounds

Shoulder Press:
maintenance development: 3 x 5, adding 5lbs to last lift
performance: 3 @70%, 3 @ 80%, 3+ 90%
game prep: 6 @ 70@, 4 @ 80%, 2 @ 90% max reps @ 85%

5 rounds of 
15 wall ball shots
15 box jumps
*try to find the right prescription for unbroken reps, rest as needed

*anyone wanting to do the open wod send me a text
*wod may change depending on 14.3

Mar
13

3 13 14

Joint Mobility Drillz

Active Recovery Open Gym  

I Got Only 306 Fewer Reps Than Talayna:cf 

Mar
12

3 12 14

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
8 kettle bell snatches @ 4R 4L
10 goblet squats
2 – 3 rounds

Snatch/Clean & Jerk:
1 snatch @ 75%
1 clean & jerk @ 75%

1 power snatch to over head squat
1 power clean to front squat to push jerk
*14:00 time cap, try for 2 lifts per 1:00 to 1:30

4 Rounds:
1 – 2 – 3 reps of:
pull ups
knee to elbows
toe to bars
wall walks
pistols

Olympic Weighting Standards:ca

Create Standards With A Purpose:tt

 

Mar
11

3 11 14

80 year old crossfitter:cnn

Joint Mobility Drillz

Warm Up:
4 down & backs
3 kang squat to snatch drop complex
6 box jumps
3 rounds

Back Squat:
maintenance development: 5 x 3, adding 5lbs to 10lbs from last lift
performance: 3 @ 70%, 3 @ 80%, 3+ @ 90%
game prep: 6@ 70%, 4 @ 80%, 2 @ 90%, max rep @ 85%

Every 1:00 on the 1:00 for 10:00 perform:
10 wall ball shots 
5 pass thrus @  push up and dip

Cash Out:
to be posted on white board 

Mar
10

3 10 14

Don’t forget to submit your scores by 5:00pm this evening.

Joint Mobility Drillz

Warm Up:
4 squats
4 lunges to A-pose
2 inch worms
5 dead lifts @ band
3 rounds

Dead Lift:
maintenance development: 5 x 3 adding 5lbs – 10lbs to last lift

performance: 3 @ 70%, 3 @ 80%, 3+ @ 90%

game prep: 6 @ 70%, 4 @ 80%, 2 @ 90%, max reps @ 85%

Every 1:00 on the 1:00 for 12:00 perform:
3 dead lifts @ 75% of rep out max, using rep calculator
3 burpees
max rep double unders

Cash Out:
to be posted on white board

How important are setting goals:Goal for it

Mar
9

Rest Day

Mar
8

3 8 14

Schedule Update:
8:00 am fundamentals
10:00 am CrossFit
11:00am Womens CrossFit Conditioning

Details at GymnasticsWOD

Prep Strategy and Survival Tips:mw

Workout Movement Standards and Rules:cfg

Joint Mobility Drillz

Warm Up:
to be posted on white board

For as long as you can complete 2 rounds in 3:00 of each ascent:
from 0:00 – 3:00
10 over head squats
10 chest to bar pull ups
2 rounds

from 3:00 – 6:00
12 over head squats
12 chest to bar pull ups
2 rounds

from 6:00 – 9:00
14 over head squats
14 chest to bar pull ups

from 9:00 – 12:00, 12:00 – 15:00 and on adding 2reps each segment until you fail to complete 2 rounds in the time allowed.

Wod:
to be posted on white board.

 

Mar
7

3 7 14

14.2

Joint Mobility Drillz

Warm Up:
7 wall ball shots
14 kettle bell swings @ h2h
7 renegade row push ups
2 – 3 rounds

Strength Cycle Percentages will be based on your single rep max percentages of last week by this calculator

Shoulder Press:
maintenance development: 3 x 5 linear progression adding 5lbs
*which means, one will be performing 3 sets of 5 reps at a load that will increase appropriately each week allowing for strength and technical proficiency.

performance: 5 @ 65%, 5 @ 75% , 5+ @ 85%
*after your calculations you will or should have a new 1rep max, remember that number will still be off 90% of your true 1rep max. perform at least 2 warm up sets to your 1st work set at 65%. rep outs: you should be pushing the limit but not to failure, this is training, so go until you feel you feel have one more good rep (with good form) and stop.

game prep: 6 @ 65%, 4 @ 75%, 2 @ 85%, max rep @ 80% 
 *after your calculations you will or should have a new 1rep max, remember that number will still be off 90% of your true 1rep max. perform at least 2 warm up sets to your 1st work set at 65%. rep outs: you should be pushing the limit but not to failure, this is training, so go until you feel you feel have one more good rep (with good form) and stop.

During the open is perfect time to establish the importance of your weekly training, and experiment with scaling down on what you think may be over training since there is basically a competition every week. But don’t slow down to much or do to little either, stay fluid in your movements and mobilize. An example would be to go from game prep or performance to maintenance development training.

Wod Options: coaches discretion of course
15 – 12 – 9 – 6 – 3 reps of:
front squat @ 115lbs /95lbs
jumping  chest to bar pull ups

5 rounds for time of:
10 hand release push ups
5 dips
14 walking lunges
20 hollow rocks

For time:
500 meter row

50 kettle bell swings
500 meter row
50 kettle bell ground to over heads 25R, 25L
500 meter row
50 kettle bell swings
*load @ 53lbs/35lbs

 

Mar
6

3 6 14

Active Recovery & Mobility
suggestions will be on the white board along with:
hip mobility:mwod 
overhead mobility:mwod 
wrist mobility:mwod 
remember you want to spend upwards to 2:00 – 3:00 minutes per joint/muscle

Programming Update: Give Me Some Feed Back
Here is what open gym would look like, a coach monitored environment where experienced  members can do some independent accessory training. Keeping in mind that CFBMW is a coaching facility where quality control is a priority, we teach movement by a designed training regiment so that the ability to do our jobs well and control movement quality is not compromised by people programming for themselves.

Because it would be a hands off approach to coaching we suggest that to attend one must have four to six months of consistent group training and safety protocol habits, (as in not working beyond ones capacity) have a solid grasp on training goals that need only basic refinements, make sure that your training does not interfere with the over all program cycle.

Think about it as a time to do missed wods or missed strength lifts. do another wod, make up a wod, practice gymnastics, or do any type of accessory work to address weakness, mobility, or flexibility. Coaches will be there to spot and offer feed back on technique and to ensure that the open gym is ran smoothly.

Thursday seems like a good day to add a open gym time slot to the schedule since we already have it as a rest/recovery day. What are your thoughts about Thursday and a time slot for another day?

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