CROSSFIT BMW WOD Schedule
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Nov
15

Friday

Great work to all Coaches and members during our last training cycle leading up to yesterdays practice run of our upcoming fundraiser.

One month, 4 weeks from today, we will be performing our CrossFit Total while hosting our annual Lift’s For Gift’s Fundraiser.

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program and is expected to participate whether you are deciding to partake and donate in the fundraiser or not. Our training cycle changes today.
For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.
Expect to see, controlled tempo work (4121 -:04 down eccentric – :01 pause – :02 up concentric – :01 pause), on body, external weight movements, and a lot of muscle endurance, body building style super sets.
Metcon and gymnastic skill training focus – work at a sustaianable and repeatable pace.

Expect to see the power lifting disciplines three times a week.
Sunday – team wod.
Monday – bench press
Tuesday – clean variations, high intensity metcon.
Wednesday – d-lift natch variations
Thursday – snatch varitions, low intensity metcon.
Friday – back squat

Strength days will be full body assault days, varying the intensity from low to medium, goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout, staying prepared and ready for the unknown.

8 squats to hip opener mobility
8 lunge to A-pose

6 rounds of:
4 back squats @ 65% – 70% of yesterdays max lift @ 4121
*performed every 2:00
4 rounds of:
4 front squats @ 60% @ 4121
*performed every 2:00
2 rounds of:
8 barbell lunges @ front or rear rack @ 4121
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

1 round for time of:
400 meter row
40 walking lunges @ farmers carry @ 53lbs/35lbs
20 toes to bars
400 meter row
30 walking lunges @ farmers carry @ 53lbs/35lbs
15 toes to bar
400 meter row
20 walking lunges @ farmers carry @ 53lbs/35lbs
10 toes to bar

*goal is to stay focused with a relaxed facial expression and able to maintain nasal breathing throughout with a sustainable pace –

Nov
14

Thursday

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 15, 2019 at 8:00 a.m. now is a good time to do so.



Today’s workout of the day will be will be a combination of 3 lifts. Back Squat, Bench Press, D-lift (in that order) in heats of six lifters at a time.

6 minutes on the floor for each of the Power Lifts, 2 minutes of warm up and 4 minutes of practice competition time on the floor for each of the Power Lifts. On a running clock lifters will have 2 minutes prep time to warm up to a start load, and 4 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. 

Each athlete will be permitted to have someone assist them on the lifting platform with loading the bar with weights (weights will be in pounds), and assist with spotting (all bench press and back squat lifts spot prioritized). Volunteers, coaches and other participants will be available to assist as well. Any lift completed with the aid of a spotter will NOT count as a successful lift. 

Are goal is to practice the routine of lifting, technique, position, breathing etc. We wont go over 85% – 90% of our established 1 rep max.

We will also go over spotting technique for the bench press, back squat and d-lift.

1:30 – quad mash @ slam ball
1:30 – pec-shoulder mash @ lacross ball

1:30 – hamstring floss
*9:00 total

2:00 – 4:00 of skill and technique spotting session on back squat.

6:00 to establish a 1 rep heavy in the back squat.
*set goal lift at no more than 90% of your 1 rep max

*followed by
5 rounds of:
5 back squats @ 70%
*performed every 2:30

*rest

2:00 – 4:00 of skill and technique spotting session on bench press.

6:00 to establish a 1 rep heavy in the bench press.
*set goal lift at no more than 90% of your 1 rep max

*rest

2:00 – 4:00 of skill and technique spotting session on d-lift.

6:00 to establish a 1 rep heavy in the d-lift.
*set goal lift at no more than 90% of your 1rep max



Nov
13

Wednesday


2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility
*12:00 total

2 rounds of:
:30 bear crawl 
:30 hollow hold
:30 pallof hold left/right
:30 hang from the bar overhand /underhand

*perform every 1:00 

12 – 10 – 8 – 6 reps of:
super set:

hammer curls
overhead tricep extensions
super set:

cross body curls
skull crushers

*super set rest – 1:30 between 12’s – rest 1:00 between 10’s – rest :30 between 8’s – rest as needed between 6’s

3 rounds of:
500 meter row
20 single arm alternating snatches @ 53lb/35lb kettle bell
40 kettle bell swings @ 53lb/35lb @ russian

1:30 – 2:00 quad mash @ slam ball
1:30 – 2:00 pec-shoulder mash @ lacross ball

*8:00 total




Nov
12

Tuesday

Schedule Update:
There will be a 4:30 p.m. class added to the schedule today.

The final workout of the 5 week challenge ends where we started, yet begins a better than we started continuum.

Your scores from baseline, the five week challenge, to baseline will be a benchmark of workouts, hard work and performed stepping stones set by you, for use to evaluate and move forward accomplishing our goals.
Scores will be available soon after the basesline workout is complete.

Here again is the baseline, another benchmark workout to build upon and to track your progress. To track your progress from 10-09-2019, you’ll need the load that you used, time of performance and any other metrics noted or recorded that I asked you to take down to compare to todays wod.

Whether you performed the basline or not, have notes or not, today you will have both.

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 cuban presses

3 rounds of:
1×1 burgeners
16 kettle bell swings
8 medicine ball tosses @ partner

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm.

5 x 3 for form:
muscle up
triple unders

“crossfit baseline”
1 round for time of:
500 meter run
40 air squats
30 sit ups
20 push ups
10 pull ups

Nov
11

Monday

Schedule Update:
The Box is closed today for regular classes. Open gym is a go between 9:00am and 11:30am. Reach out to your favorite coaching staff and see what other times may be possible.


This evenings fundamentals class will be rescheduled for Tuesday November 12th at 7:30 p.m.

Our regular cycle will be compromised with a “Lifts For Gifts” style training session this week. We will be performing the back squat, bench press and d-lift combination on Thursday.

Note:
Weather has changed. Arrive equipped or bring climate appropriate training gear.
Long sleeves, hats, gloves, jackets, hoodies and or what ever you need for today’s and upcoming wods.

Nov
10

Sunday

Schedule Update:
The Box is closed Monday for regular classes. Open gym is a go between 9:30am and 11:30am. Reach out to your favorite coaching staff and see what other times may be possible.

Our regular cycle will be compromised with a “Lifts For Gifts” style training session this week. We will be performing the back squat, bench press and d-lift combination on Thursday.

So, the “Give it All You’ve Got Friday Challenge” during the 2020 CrossFit Open has come to completion, with the Afro Brutality Baseline following (Tuesday) as a chaser.
Fantastic work from everyone that took the challenge and made it about themselves. To be able to take what you had in your tool box of moves and resiliently preserver week after week, with what ever your RX was at the time, transcended expectations.
I witnessed people, no, athletes. Yes, athletes, everyone that is coached here has an inner athlete that desires to get better, at not just one thing, but everything. It’s proving that every move and workout counts for gain.
Five weeks ago, athlets that didn’t have proper form, took time during the challenge to develop it.

Athletes started to see the fruits of their labor by doing movements skillfully and repetitiously, that they hadn’t done before.
Fitness potential developed, progresses and is maintained when you’re numbers add up properly, number of sessions, days in the gym, number of hours of mobility, recovery, sleep, ounces of water drank, and nutritous calories eaten, etc.

Every challenge comes with an inner set of challenges, or situations that you learn and enriches you. The last five weeks were no different. You learned something, or something you already knew about yourself was exposed at a higher degree, that should compell you to address the matter as a stepping stone. And the next 5 weeks will show increase as well.
Guess what, it’s today, another day, not just another day, but your day. If today or anyday doesn’t go your way, it’s still your day.
Kept in perspective, refining athletic movement and skills, enhance your thinking, and processing abilities, which has carry over to your CrossFit proficiency.

A day at the box is just another practice challenge that you will overcome triumphantly. Your days here are all triumphs, achievements made and championed in part of the demands prescribed and persistently tackled.
You reading this today, your day, is proof.
Got something to prove to yourself?
Set expectations.
Be a sensation and an inspiration.
Be a sensation to yourself and an inspiration to others.


2 rounds of:
:30 row

:30 banded d-lifts
:30 overhand hang from the pull up bar
:30 banded goodmornings

:30 lunge to A-pose
:30 thoracic mobility
:30 rest


as many quality rounds and reps as possible in 30:00 of:
15 calories row
12 d-lifts @ 155lbs/105lbs
9 hang power cleans @ 155lbs/105lbs
6 shoulder to over heads @ 155lbs/105lbs
*scale load as appropriate to – 65% of heaviest push jerk.
2 partner wod – alternating complete rounds

modified version

as many quality rounds and reps as possible in 30:00 of:
12 calories row
12 kettle bell swings
12 goblet squats
12 push press

*2 partner wod – alternating complete rounds



Nov
9

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Nov
8

Friday

2:00 hip mobility @ band
1:00 squat rocks
2:00 shoulder mobility @ band

1 round of:
16 scorpions
16 iron tees
16 squats

2 rounds of:
1:00 row
8 bar/ring dips
1:00 row
8 kip swings
1:00 row
8 wall balls

1 round for time of:
40 muscle ups scale @ pull ups
80- calorie row
120 wall ball shots @ 20lbs/14lbs scale @ 14lbs/10lbs
*20:00 time cap – partition as desired



Nov
7

Thursday

5 rounds of:
bench presses – increase load every round for a 3 rep heavy
16 bulgarian lunges @ dumbbells – 8r/8l
*performed every 2:30 – 2 warm up sets and perform 5 x 3

8 rounds of:
1 jerk – split or power jerk – warm up to 70% of 1 rep max
*performed every 2:00 – could also be used as coach led drill segments.

as many rounds and reps as possible in 10:00 of:
30 double unders
10 contralateral bench presses
10 alternating arm/leg split jerks
*scale at alternating arm push jerks.


Nov
6

Wednesday

2 rounds of:
5 halos @ kettle bell each direction
5 single leg d-lifts each side

2 rounds of:
5 wind mills
5 push press
30 yard waiter carry
*rest as needed – perform on both sides

2 rounds of:
5 kettle bell snatches
5 overhead reverse lunges
*rest as needed – perform on both sides

5 rounds of:
3 snatches – :05 – :07 between each snatch
*performed every 2:00

5 rounds for time of:
250 meter row
10 ball slams
5 overhead squats
*use a 1:1 work rest ratio, or alternate rounds with a partner – push the intensity during work periods







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