Thursday – 012915 – Open Prep

Union Fitness CrossFit:

3 Rounds, not for time:
20 M HS Walk
30-45 Second L-Sit

4 Rounds for time:
300 M Row
8 Burpees Over Rower
… rest precisely 90 seconds …
30 Power Snatch (75/53)

1 Minute on, 1 Minute off, for 8 Minutes:
Max Reps: Clean and Jerks (185/123)

… rest precisely 5 minutes …

Open WOD 11.3 

AMRAP – 5 Minutes:
Clean and Jerk (165/110)

Union Fitness Weightlifting:

Rest Day

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 012815 – Open Prep

Union Fitness CrossFit:

EOtherMOM – 10 Minutes:
6-6-4-2-2 Reps:
Deadlift (75%, 75%, 80%, 85%, 85%)

Work for a soft touch and go.

5 Rounds for time:
400 M Run
15 HSPU (4″)
15 TTB

This is a simple, classic met-con. The objective is to keep in motion at a steady pace. Unlike Saturday, when you were told to disregard your comfort zone regarding set volume, complete this workout with a strategic mindset. To reiterate, the goal is to stay in motion at whatever pace you deem most appropriate for yourself. Keep your rest time consistent between sets if you break things up at all, keep your runs consistent, keep your cycle time between reps consistent.

3 Rounds, not for time:
15 BB Good Mornings
20 DB Reverse Flies

Mobility and rehab hasn’t been a part of our daily posts, but it goes without saying: if you’re not taking the time to lick your wounds, mobilize, fuel up properly etc. you might as well not be training. Take care of yourself outside of the gym with the same focus as you do when inside the gym. The benefits will be tremendous and obvious.

Union Fitness Weightlifting:

Snatch from Blocks (mid-thigh):
3 x 3 @ 75%, 3 x 3 @ 80%

Jerk:
2 x 3 @ 80%, 2 x 2 @ 85%, 2 x 2 @ 90%

Front Squats:
1 x 4 @ 72%, 74%, 76%, 76%, 80%, 72%

Push ups:
3 x 20

Post thoughts and results to comments and beyond the whiteboard. 

Tuesday – 012715 – Open Prep

Union Fitness CrossFit:

EMOM:
1 Clean

Increase loading by 10/5 lbs. each minute until you are unable to complete the rep. Starting weights are 225/153

4 Working Sets:
1 Power Clean +
2 Front Squats +
2 Jerks

Rest no more than 3 minutes between sets.

5 Rounds, each for time:
1 x Bear Complex (135/93)

Rest precisely 3 minutes between rounds.

A full Bear Complex consists of 7 cycles through the following sequence: 1 power clean + 1 front squat + 1 push-press + 1 back squat + push-press from back. As with the regular Bear Complex, rounds must be completed consecutively without removing hands from the bar at any point. Movements may be strung together.

AMRAP – 7 Minutes:
250 M Row
30 Double-unders

Union Fitness Weightlifting:

Snatch + Snatch below knee:
3 x (1+2) @ 70%, 3 x (1+2) @ 75%

Clean + Clean below knee:
3 x (1+2) @ 70%, 3 x (1+1) @ 75%

Push Press (behind neck):
1 x 4 @ 75%, 80%, 80%; 3 x 3 @ 85%

GHD back extensions:
3 x 15

Post thoughts and results to comments and beyond the whiteboard. 

Monday – 012615 – Open Prep

Union Fitness CrossFit:

All: prepare for a ramp-up in volume and intensity over the next two weeks as we get ourselves prepared for the Open. Things will settle some in the weeks just prior to Feb. 28th. In the past, the Open has been a fun, somewhat relaxed, competitive experience. As the sport has evolved, however, the need to repeat workouts multiple times and the fact that one or two reps can move an athlete literally hundreds of spots has made the Open a 6-week competition demanding great focus and attention to detail. Let’s train to prepare for this. Training will be tough, but it will be worth it come 15.1.

3 Rounds, not for time:
10 Ring Dips
10 Pistols
50 Unbroken Double-unders

If you’re good on ring dips, go strict. If you’re good on strict ring dips, add some loading. If you’re good on pistols, practice OH or loaded pistols. If you’re good on double-unders, practice triple-unders.

AMRAP – 2 Minutes:
10 Calorie Row
15 Box Jumps
20 WB Shots
25 KB Swings (53/35)
Rest 2 Minutes
AMRAP – 3 Minutes:
10 Calorie Row
15 Box Jumps
20 WB Shots
25 KB Swings (53/35)
Rest 2 Minutes
AMRAP – 4 Minutes:
10 Calorie Row
15 Box Jumps
20 WB Shots
25 KB Swings (53/35)

Open WOD 11.4

AMRAP – 10 Minutes
60 BF Burpees
30 OHS (120/90)
10 Muscle-ups

Compare to 010215
Nick Stalock – 1 Round + 24 Burpees
Chelsea Lyons – 0 Rounds + 60 Burpees + 30 OHS + 4 Muscle-ups

Please, please, please post scores to beyond the whiteboard.

EMOM – 7 Minutes:
6 Thrusters (165/113)

Union Fitness Weightlifting:

Great job to all who competed under the Union Weightlifitng banner at yesterday’s Arctic Throw Down. Numbers and photos are still coming in but it looks like we had a strong showing across the board. Congratulations, thank you for doing such a great job representing this program!

This will be a relatively short cycle, due to meet scheduling but it’s good for beginner weightlifters to compete regularly for the experience if not to hit new PRs.  The next meet will be the Minnesota LWC Championships at the Eastview Recreation Center in St. Paul on March 28th.  Registration is not open yet – info will be posted as it is released.

Snatch from Power Position:
3 x 3 @ 75%, 3 x 3 @ 80%

Squats:
1 x 6 @ 72%, 74%, 76%, 78%, 80%, 72%

Clean Pull Down (6 sec):
5 x 3 @ 90%

Rotator Cuff Strengthening:
2 x 50 each side

Post thoughts and results to comments and beyond the whiteboard. 

Saturday – 012415 – Open Prep

Union Fitness CrossFit:

For Load:
1 Front Squat +
1 Push Press +
2 Split Jerk

Given the training for last few days, legs and backs will be cooked. Do your best to fight through but keep it in mind as you make loading decisions. Focus on the speed and mechanics of your split jerks – emphasize this above loading.

3 Rounds for time:
800 M Run
21 C2B Pull-ups

Keep the runs at a fast but reasonable pace. Put your energy into your pull-ups. Disregard comfortable set numbers, expand your threshold, hold on longer than is wise. Do this now, such that you can hold on longer in the Open.

2 Minutes:
20 WB Shots
AMRAP – Remainder: Burpee BJO (24/20)
2 Minutes:
30 WB Shots
AMRAP – Remainder: TTB
2 Minutes:
40 WB Shots
AMRAP – Remainder: Muscle-ups

There is no rest time between 2-minute segments. Work right up until 2-minutes has elapsed and then immediately begin on the next segment.

Union Fitness Weightlifting:

Arctic Barbell Throw Down
9:00 am – 2:00 pm
1480 Weir Drive, Suite 300
Woodbury, MN 55125

Good luck to all Union Fitness Weightlifters!

Post thoughts and results to comments and beyond the whiteboard.

Do Real Work