Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

3.29.15 CrossFit Open 15.5 at CrossFit Love

March 28, 2015

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15.5
– LAST 2015 OPEN WORKOUT! GET SOME! 

RX
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Masters RX
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

 

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PHILLY BARBELL CLUB

ALL LEVELS WELCOME!

3.27.15 CrossFit Open 15.5 at CrossFit Love

March 26, 2015

1507402_878914282150431_6554788324762989894_o
15.5
– LAST 2015 OPEN WORKOUT! GET SOME! 

RX
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Masters RX
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

 

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Kettlebell-Kitchen-176x176

 

3.26.15 CrossFit Competition, Performance, and Fitness Programming

March 25, 2015

Competition
7:00 AMRAP
10 Alt DB Snatches
10 R then L DB Push Press
Rest 3:00

7:00 AMRAP
7 Power Cleans @ 135 / 95
9 Box Jumps @ 24 / 20

Performance
9:00 EMOM
Set 1: x 15 KBS
Set 2: 10M Handstand Walk (wall shoulder taps)
Set 3: :45 L-Sit Hold with chin over bar

15:00 AMRAP
Run 600 Meters
15 Strict Pull-Ups (F @ 10 strict)
15 KBS

Fitness
9:00 EMOM
Set 1: x 10 KBS
Set 2: 10M Handstand Walk (wall shoulder taps)
Set 3: :30 L-Sit Hold with chin over bar

12:00 AMRAP
Run 600 Meters
10 Strict Pull-Ups (F @ 8 strict)
15 KBS
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3.25.15 CrossFit Competition, Performance, and Fitness Programming

March 24, 2015

Competition
Max the following complex
Hang Power Clean +
Power Clean +
Front Squat

Back Squat
5 x 5 @ 3 1 x 1, sets across

For time:
100M Row
10 Burpees
200M Row
20 Burpees
300M Row
30 Burpees
400M Row
20 Burpees
500M Row
10 Burpees

Performance
In 15:00 build up to a heavy single Clean & Jerk

15:00 EMOM
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

Farmer’s Carry 200M x 2

Fitness
15:00 EMOM
Set 1: 8 R then L Romanian Deadlifts
Set 2: 10 Alt Reverse Lunges @ HVY
Set 3: 6 R then L Single Arm Press

15:00 EMOM
5 R then L Renegade Rows w push-ups
5 Burpees

Farmers Carry 2 x 200M


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3.24.15 CrossFit Competition, Performance, and Fitness Programming

March 23, 2015

Competition
Push Press
4 x 8 – 10

21 -15 – 9
Thruster @ 115 / 95
Box Jump @ 30 / 24

Performance
10:00 EOMOM
Back Squat
Set 1: x 6 reps @ 65%
Set 2: x 4 reps @ 75%
Set 3 x 2 reps @ 85%
Set 4 x 2 reps @ 90%
Set 5 x 1 rep @ 95%
Max Unbroken Reps @ 90%

15:00 AMRAP
30 Weighted DB Box Step-Ups (farmers)
30 Double-Unders
30 Thrusters @ 95 / 65

Fitness
12:00 EOMOM
Back Squat
Set 1: x 6 reps
Set 2: x 4
Set 3: x 3
Set 4: x 6
Set 5: x 4
Set 6: x 2

15:00 AMRAP
30 Weighted DB Step-ups
30 KBS
30 DB Push Press @ same as step-ups

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Programming Mobility into your Training Plan – By Nick Perugini

March 23, 2015

Programming Mobility into your Training Plan

 

Why Mobility?

Mobility should be seen as a tool to improve the capacity to move and perform efficiently.  If mobility work is not being addressed in your current training program, you are missing out on potential positive results in the weight room and on the field. Becoming aware of individual limiting factors is the first step of implementing mobility into your program.  We all have restrictions that are holding us back from moving efficiently and ultimately performing at our highest level of ability.  Creating a weekly mobility program based upon these limiting factors will help us increase performance, results, recovery, and efficiency, all while decreasing the chance of preventable injuries and occurrence of minor pain.

fieldwork

Conscious Decisions

As coaches, we have control of the one to two hours that our athletes spend in our laboratory. During this time, we have the opportunity to impose demands which will ultimately lead to our intended results.  In a vacuum, we hope that our strength and conditioning programs will provide this desired outcome.  The reality is that there are many external factors that will either assist or inhibit our master plan.  Hydration, quality of sleep, and nutrition are all factors that should be taken into consideration when analyzing an athlete’s performance in the weight room and on the field.  In addition to these factors, it is our responsibility to understand how posture, default positions, and repetitive movements have the ability to influence an individual’s mobility and performance.

We are creatures of habit mentally, physically, and physiologically.  It would be foolish to say that spending 4-8 hours per day seated in hip flexion with internally rotated shoulders will not affect the quality of our front squat, broad jump, or split jerk.  Like a strength program, our bodies are able to adapt to positions that we place it in, whether they are ideal or detrimental. We should be aware of our weight distribution when standing for prolonged periods, shoulder position when working at our desk, neck position when drafting texts, and of course, body position when sleeping.  The majority of our day is spent outside of the weight room, engaging in these activities, so why not inform ourselves and athletes on how we can optimize performance through becoming aware, and addressing these positions?

chris

The Template

I believe that any athlete or individual who partakes in a training program should be aware of their mobility restrictions and limiting factors. Mobility restrictions, for example, may include limited shoulder flexion while performing an overhead press, poor ankle range of motion affecting a squat variation, or missing hip extension from working at a desk for 8+ hours.  Understanding these restrictions will be the foundation when programming for mobility.

Mobility Template

I will start by saying that mobility should be performed every day.  During this period of 10-15 minutes we should begin by addressing a movement or restriction that we consider to be the most important.  For example, a desk warrior should make it a priority to work on hip extension 6-7 days per week.  This would be considered the bull’s-eye of our mobility dart board.  As we move away from the center of our bull’s-eye, we will address a movement or area that we can work on for 3-5 days out of our week.  For me, this would happen to be thoracic extension.  As we move to the perimeter of our dart board, we should program our mobility in a context specific manner.  If we know that overhead presses are a main movement in the day’s workout, we should make it a priority to improve our overhead positioning for the day.  This last piece of the mobility template will change day-to-day depending on the movements seen in that day’s training plan.

 rowing mob

Aware, Address, Attain

Mobility begins with awareness of individual restrictions and limiting factors.  No two people will have identical limitations, which makes it even more important for an athlete and coach to take responsibility for their mobility.  After becoming aware of individual needs, we must address these limitations.  Start by prioritizing your restrictions and creating a weekly mobility plan.  Being consistent and strategic with your mobility will aide your strength training, movement efficiency, and performance in sport.  When you have been engaged in a mobility plan for some time, take time to analyze your movement and reassess your limiting factors.

 

Nick Perugini
@NickPerugini_

 

 

3.23.15 CrossFit Competition, Performance, and Fitness Programming

March 22, 2015

Competition
Active Recovery.

Performance & Fitness
8:00 EOMOM
8 Bench Press @ 20×1

for time:
run 800M
20 Burpee Box Jump Overs @ 24 / 20
30 Ring Dips (Bench Dips or Box Ring Dips)
40 Burpees to a Target
*M @ high pull-up bar, W @ low pull-up bar

Tabata Hollow Hold

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3.22.15 CrossFit Open 15.4 at CrossFit Love

March 21, 2015

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15.4

RX
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Master’s RX
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Master’s Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

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