Archive for March, 2014

Sat – 22/3/14

CrossFit Open 14.4 – From 9am

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60 calorie row
  • 50 toes-to-bar
  • 40 wall ball shots (9/6)
  • 30 cleans (61/43)
  • 20 muscle-ups

Hilltop CrossFit Open 14.4 – From 8am

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60 calorie row
  • 50 abmat sit ups
  • 40 wall ball shots (9/6)
  • 30 cleans (42.5/30)
  • 20 chest to bar pullups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups / C2B pull ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups / C2B pull ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle-ups / C2B pull ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-ups / C2B pull ups at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Fri – 21/3/14

A) Mobility and Activation

  • Hamstring mash on barbell 2mins each side
  • 10 Inch worms FOR QUALITY
  • 3 x 5 Seated box jumps to 60/50 – thighs at parallel on seated box
  • Lx ball in hip – raise knee to 90 and lower
  • 3 x 5 Dead bugs each side
  • 3 x 10 empty bar deadlift – hip continually moving, soft knees, straight spine with neutral head

B) Deadlift (increasing weight to no more than 70% of 1RM)

  • 4-4-4-4-4
  • Reset after each rep, no bounce, not touch & go
  • Keep spine in neutral position, back off on weight if form starts to break

 WEDDING WOD!!!!

6:30pm – This gorgeous couple will be wod’ing with LOVE!!!  Claire and Aidan are getting married this Sunday!!  Make sure you get down to the box to congratulate them and watch them do a specially designed “couplet”!!!
photo-12

Thurs – 20/3/14

*** NOTE NEW TIMES FOR EWOD, NO 6AM SESSION***

As we get back into the colder months (effing boooooooo) I’m pretty sure your enthusiasm to go running at 6am will get less and less, so we’re preempting and moving the early sesh to 5:30pm until daylight savings kicks back in in October! Happy enduring hoods!!!

12pm & 5:30pm: EWOD

A) 60 C2B pull ups *EMOM perform 3 burpee box jump overs (not touching box)

No rest, straight into

B) 400m OH plate carry *if plate touches ground, immediately run back to start and perform 30 squats to wall ball

No rest, straight into

C) 800m one handed farmers carry (32/24) *if weight touches ground, immediately run back to start and conduct 20m prowler push

Rest!

6:30pm: Mobility – Foot, ankle, calf & hamstring

Start getting ready for the Dodgeball Comp straight after we finish 14.5!!!!

Wed 19/3/14

A) Overhead Mobility

  • Lx ball in chest – on rig, move arm through FULL ROM: 5mins each side
  • Lx ball in read delt – roll to side, support elbow up and down: 3 x 6-10 reps each side
  • Roll/mash lats on roller 2mins each side

B) Shoulder Activation

  • 5 x 3 KB press each arm– bell to ceiling, elbow in, bicep to ear, NOT HEAVY!!
  • 3 x 5 BTN strict press – elbows under bar, squeeze scaps on decent

C) Toes 2 Bar

  • 3 X 5-15 reps
  • Not a max effort and should be performed easily
  • ACTIVE shoulders and work on keeping kip tight and efficient

C)  Strict Barbell Press

  • 10-10-10 (light weight)
  • Focus on moving the bar in a straight line overhead, keeping the lumbar safe with the rib cage down and glutes tight.

Tues 18/3/14

A) Front Squat Mobility

  • 3 x 5 Reverse grip push up (on knees if needed)
  • KB forearm roll 2min each side
  • Roll t-spine (roller) 4mins
  • Front rack stretch with pvc 2mins each side *elbow on box for deeper stretch
  • Front/back rack elbow raise with barbell 1-2min

B) Glute Activation

  •  3 x 5 Banded squats
  • 5 x 10 Weighted glute bridge 20/15kg

C) Front Squats

  • 8-8-8
  • Light weight with pause the bottom for 2-3 sec
  • Focus on a high elbow position and limiting any forward movement of the upper body

D) Hang Squat Clean

  • 4-4-4-4
  • Focus on keeping the bar close to the body and hanging out in the bottom of the squat for 2-3sec
  • Increase weight slightly

Check out this Article front the CrossFit Games site: retired NFL Linebacker Gary Brackett talks about CrossFit and mental strength when facing a challenge: http://games.crossfit.com/article/former-indianapolis-colts-linebacker-tackles-open

 

Mon 17/3/14

This week is nothing but MOBILITY and SKILLS. Lots of stretching, rolling, prodding and poking along with a heap of WODs that will not be for time but for QUALITY. Your focus should be on perrrrrrrfect movement with pride in every thing you do. Welcome to de-load/education/suppleness week…

A) Mobility:

  • Banded hamstring stretch 3mins each side
  • Roll glutes and upper hamstrings (lx ball) 5-6mins
  • Roll t-spine (lx ball) 6mins
  • 2 x 5 QUALITY inch worms + calf stretch

B) 3 rounds for quality:

  • 5 snatch grip deadlift
  • 5 snatch high pull
  • 5 hang squat snatch
  • 15 – 30 double unders (a number you can EASILY do unbroken)

C) Rest, then @ <75% pace (be able to hold a convo throughout)

  • Row 750m
  • 15 lateral burpees over bar
  • Run 400m

A HUUUUGE Hilltop CrossFit Congratulations goes to Max Dal Santo for his results at the 2014 Commonwealth Games Trials on Saturday, he made the team for Glasgow!!!.  Max’s snatch was a whopping 148kg and his clean and jerk was 175kg!

Sat 15/3/14

CrossFit Open 14.3 – From 9am

Complete as many reps as possible in 8 minutes of:

  • 10 deadlifts (62/42.5)
  • 15 box jumps (60/50)
  • 15 deadlifts (85/62)
  • 15 box jumps
  • 20 deadlifts (102/70)
  • 15 box jumps
  • 25 deadlifts (125/85)
  • 15 box jumps
  • 30 deadlifts (145/92.5)
  • 15 box jumps
  • 35 deadlifts (165/102)
  • 15 box jumps

Hilltop CrossFit Open 14.3 – From 8am

Complete as many reps as possible in 8 minutes of:

  • 10 deadlifts (35/25)
  • 15 box jumps (60/50)
  • 15 deadlifts (40/30)
  • 15 box jumps
  • 20 deadlifts (45/35)
  • 15 box jumps
  • 25 deadlifts (50/40)
  • 15 box jumps
  • 30 deadlifts (60/45)
  • 15 box jumps
  • 35 deadlifts (70/50)
  • 15 box jumps

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 125kg plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 62kg in 0:45, the 15th box jump of the round with 85kg in 2:14, and the 15th box jump of the round with 102kg in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up. 

Fri 14/3/14

A) 3 position squat clean (floor, hang, high hang) + 1 jerk (split/push)

B) EMOM for 8mins

  • 2 clean & jerk @ 90% of A

C) 2 rounds of:

  • 50 ab mat sit ups + ME weighted plank (15/10)
  • Rest 3mins