CrossFit Broward, LLC

Ground Hog's Day

Aimee Anaya Everett (Catalyst Athletics) - High Bar Back Squat

Tuesday 100202

Warm-Up: 500m Row + DROM + Light Snatch work/technique Drills

• HBBS 5 x 5
• Snatch DL 3 x 3
• Press 5 x 5
• Inverted Rows
• Hanging Leg Raises
• Roll and Stretch

Training with Miami-Dade Oly Team

Yesterday we had the pleasure of going to Miami to train with Art and his team.  They were gracious hosts and the atmosphere was great.  Hopefully we will be able to make it down again to train with the Team.  Thanks for having us there!

We just worked the classic lifts with a few supplement movements.  Begin this week, we will start following a modified Catalyst Athletics workout but geared to our specific weaknesses.

Saturdays workout consisted of the following:

• Warm-up:  General movement and DROM + BB Complex
• Snatch: 80% x 1 x 5
• Clean: 70% x 1 x 5
• Front Squat 3x10
• Press 3 x 10
• Planks

Doing a Modified CAthletics Workout

Wednesday 100127

• Warm-up: 500m Row at 1:45pace + DROM + Shoulder Mobility + BB Complex (3 MSn+3 SnPP+3 SnSqtTh)x2
• 3 Pos Snatch (Deck, Knees, Mid-Thigh): 65% x 5
• 2 PJ + 1 SJ: 65% x 5
• RDL 3x10
• Planks

Catching up with the Workouts

I apologize for falling behind with the posts.  I will list out the last couple of workouts since the 18th.  Next week we will follow a strict program with some varying levels of GPP work.

100121

• Warm-up: 1000m Row, Light pace + DROM + 3 Pos Snatch x 2 + 2 Pos Sn x 2
• Snatch: work up to heavy single for the day and back off to 80% x 1 x 5
• CJ Complex: (PCLn + PJ) + CJ 75% x 1 x 5
• Core work of choice
• Roll and Stretch

100122

• Warm-up: 500m Row + DROM (emphasis on hip mobility)
• Front Squat 5 x 5
• Clean Pulls 3 x 3
• Snatch Balance 5 x 3
• GHD Raises 3 x 10 (add weight if needed)
• Roll and Stretch

100124

• Agility Drills + DROM + Snatch BB Complex
• Snatch: work up to heavy single and back off to 70% and work the Hang Snatch x 2 x 5
• CJ: work up to heavy single and back off to 70% and work Hang Clean + PJ x 2 x 5
• Roll and Stretch

100125

• Warm-up: 100m Row, Light + DROM + BB Complex
• Power Snatch: 75%x 2 x 5
• Power Clean: 75% x 2 x 5
• HBBS 5 x 5 - go up 10lbs if you were able to complete prescribed reps last BS workout
• Core work of choice
• Roll and Stretch

Wo

Lets see if work doesn't interfere

Monday 100118

If you were able to complete all sets and reps as prescribed last week for this workout, then add 10lbs.  If not, continue with the same weight until all sets can be completed for the prescribed reps.

Warm-up

• 500m Row + DROM + Snatch Complex
• HBBS - do not fatigue yourself.  Work well below your weight

Work Sets

• HBBS 5 x 5
• Clean Grip Deadlift 3 x 3
• Press 5 x 5
• Pull-ups (1 minute rest between sets) 5 x max
• Weighted Sit-ups 5 x 10

Cool down with roller and stretching. 

Classic Day and Strength Day

Wednesday 100113

Warm-Up:  500m Row + DROM (extra work on Hips and Shoulders) + BB Complex + 3 Pos Sn (50% x 3) + 2 Pos Sn (60% x 2)

• Snatch: work up to heaviest single, back off to 85% x 1 x 5
• PCln & Jerk: same as above
• Inverted Rows 4 x max
• Planks (3 Pos) x 3 x max time
• Roll and Stretch

Thursday 100114

Warm-Up: 500m Row + DROM + Shoulder mobility + (5 Pull-ups + 5 Push-ups + Sit-Ups + 5 Squats) x 3 sets + Front Squat (work up to starting weight of first set)

• Front Squat: 85% x 5 x 5
• Sn Pull: +100% x 3 x 3
• Push Press: 75% x 5 x 5
• GHD Raises + GHD Sit-ups 4 x 15 (weighted if necessary)
• Roll and Stretch

Friday: REST

Hoping to hit Harbor City before heading to Orlando!!!!

Strength Day - Back to Basics

After this weekends Oly session at the "Garage Platform", I decided to go back to basics for the next 6 weeks.  Today's workout was as follows:

**Note: %'s are used by those that have their 1RM.  The less advanced worked up to a weight heavy enough where they could maintain the correct mechanics and complete all reps listed

• HBBS: 75% x 5 x 5
• Cln DL: +100% x 5 x 3
• Press 75% x 5 x 5
• Pull-ups: 3 x max
• GHD Sit-ups: 3 x 15 (weighted if necessary)

Point of interest - for the last six months I've had chronic should pain in my right shoulder.  During the last month I have removed kipping pull-ups from most workouts, GPP and/or Oly, and have worked either the strict pull-up,a variation of the strict pull-up, and/or body rows.  Since removing the kipping pull-up, my shoulder pain has disappeared.  Just maybe the kipping pull-up may have caused the injury to begin with...just food for thought.

On that note, please take the time to read the following blog post by Tracy Fober: Shoulder Position for the Snatch Grip

Photo from Tracy's website - Iron Maven
 

GPP Day and Skill Day

Monday 100104

Sunday we did a GPP wod concentrating on the mechanics of bodyweight movements.  The wod was timed but technique was not sacrificed.  All movements were done through their full ROM.

5 Rounds

• 10 Rope Rows with feet elevated
• 15 Push-Ups
• 15 GHD Sit-Ups
• 20 Squats (concentrated on the Oly version)

Natalie Woolfolk Burgener

Today was a skill/assistant movement Oly day.  Again, technique was not sacrificed for weight.

• Warm-Up
• • 500m Row
  • DROM and Mobility
  • 3 Pos Sn x 3
• PSn x 1 + SnBal x 2 + OHS x 3:  Start with the last weight used on the 3 Pos Snatch warmup and add 10 kilos until you cannot complete the complex
• PCln + FS + Jerk: work up to a weight that is heavy but mechanics are sound
• Roll + Cool-Down + Flexibility work

Back in the Game but Never Really Left!

Saturday 090102

I hope everyone had a great Holiday Season and New Year!  Due to computer issues and work I have not been keeping up with the blog....now that I have a new computer updates will follow.  Below are the workouts we did over the last few weeks.  The emphasis has been on Olympic Lifting with short GPP (General Physical Prepardness) Workouts:

Photo of Gea Johnson

090102

• Warm-up+DROM+BB Complex
• Snatch:  Work up to best heavy single
• CJ:  Work up to best heavy single
• FS: Work up to 1RM then off to 85% x 3 x 3 with 2 second pause each rep
• Superset: GHD Sit-Ups + Back Extension, max reps per set with < 1.5 min rest beteen sets

090101

• Work on a skill/Technique from one of each of: BW (HSPU, MU, Pull-up, etc), W (Clean, Snatch, etc), M (Rowing, Running, DU's, etc)

091231

• Warm-Up: 500m Row + DROM + BB Complex
• •  3 POS PCln x 3 (increase weight without exhausting yourself)
• PCln + PJ + SJ x 5 sets
• Clean Pulls 100% x 3 x 3
• GPP workout: try to keep less than 6 minutes (all out)
• Hanging Leg Raises 3 x max reps
• Cool Down

091230 (modified workout from Catalyst Athletics)

• Warm-up: Row + DROM/Mobility + Snatch Complex
• Mid-Hang MSn Pull + MSn: 40% x 2 x 5 (each complex performed with 1 min rest between sets)
• HBBS 90% x 3 x 5 (2 to 3 min rest between sets)
• Weighted Pull-ups 40lb x 5 x 5
• Planks: 60 second intervals

091227

• GPP Workout: (275lb DL + Push-ups) x 10 x 10 - 10 sets of 10 reps, continous until sets are done

091226

• Warm-Up: Row or Jump Rope + DROM + Snatch Complex (SNPP+Sn Thrusters+MSn)
• Snatch: 75% x 1 x 10 (1 minute rest between sets)
• FS: work up to heavy single and back-off to 85% x 5 x 5
• GPP workout < 10 minutes
• Core Work of Choice

091221

• HBBS 80% x 3 x 5
• Sn DL: 110% x 3 x 3
• PP: 73% x 5 x 5
• Parallel Grip Pull-ups 5 x max reps
• GHD Sit-Ups 3020 x 5 x 15

091219

• CJ: work up to heavy single for the day and back off 10% x 2 x 3
• Snatch: same as above
• Core work of choice
• GPP workout for < 10minutes 

091217

• 3 POS Sn 70% x 5
• Halting Sn DL: 100% (or less if need to maintain correct position) x 3 x 3
• 36" (or less if needed) Box Jumps: 3 x 10
• Pull-ups: 3 x max reps

091214

• SNB: work up to heavy single and back-off to 90% x 1, 85% x 1, 80% x 1
• PCln: 75% x 1 x 10 (rest 1 minute between sets)

Bad Ass Russian

Tuesday 091208

Monday's WOD (modified Catalyst workout):

• Warm-up: 500m Row + DROM + BB Complex + 3 Pos Sn (up to 75 (165lb))
• Snatch: work up to heavy single x 1, drop to 75% x 1 x 5  - reps on the minute
• C&J: work up to heavy single x 1, drop to 75% x 1 x 5
• HBBS: use weight approximately 65-70% of 1RM x 2 x 10 (work on speed and take no more than 1 minute rest between sets)
• GHD Raises 3 x 10 (weighted if necessary)

Tuesdays WOD (modified Catalyst)

• Warm-up: 500m Row +  DROM + clean progression drills
• Sn Balance: work up to heavy single and drop to 75% x 3 x 5
• PCLN + (PJ + SJ): use 75% of 1 RM on PCLN x 1 x 10
• Metcon - Modified Cindy (5 pull-ups + 10 Push-ups (rings) + Squats) for 10 Minute AMRAP  
• K2E and TGU