Tuesday

“Instead of backing off and allowing nature to heal the damaged area over an extended period of time, I use the methods Wright and Ziegler recommended: immediately do something to feed blood and nutrients to the injured body part. The main thing I stress to all of my athletes when they get hurt is to keep training. As could be expected, this goes against the grain of most trainers and team physicians.
Injury and Opportunity

It was a beautiful evening! Why not have class outside!?

It was a beautiful evening! Why not have class outside!?

WOD:
A. Power Clean skill work.
B. EMOM x 12 min: 1 power clean.
*increasing weight every other round (6 total weight gains) to a solid heavy single.
C1. 3×10 barbell good mornings
C2. 3×10 Strict toes-bar

Monday

This 6 weeks will be a combination of strength building of the main power lifts, Back Squat, Shoulder Press, Deadlift with a 5’s, 3’s and 2’s week, as well as complimenting this with speed work on the olympic lifts with snatch/clean and jerk OTM work and shorter more intense traditional CF workouts.

Noon class putting forth maximum hustle, work, and effort to get better each day!

WOD: (six-week cycle test)
A. Back Squat 5×5.
*start around 60% of 1rm and build 5% per set of 5 to 80%+ by your last set.
B. 1 round for time:
Run 600m. *scale to 400.
50 Air Squats
30 Pushpress (75,115#) *scale to around 55% of pp or 65% or sp.

Friday

BadassWOD:
LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

Men’s Movement Details

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Women’s Movement Details

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead 
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

Thursday

#tbt January 18, 2011: Paul Williams was with HCF when we only hosted park workouts. He's been a motivation and inspiration to all the 6am-ers ever since!

#tbt January 18, 2011: Paul Williams was with HCF when we only hosted park workouts. He’s been a motivation and inspiration to all the 6am-ers ever since!

“I love the phrase “you become like the 5 people you are around the most, so chose them wisely.” It is a constant reminder to evaluate the type of people I chose to associate with. Some friendships are straight toxic, whether it be the type of person they bring out in you or the situations in which they put you. Toxic is toxic. There isn’t a recommended dose of toxins. “Oh yeah, can I get three drops of bleach in my bourbon on the rocks, please?” yeah…no.”
Surroundings

WOD:
LuRong Paleo Challenge WOD #3
11 Min AMRAP
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Wall Balls
Box Jumps
Deadlifts

Men’s Movement Details

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Women’s Movement Details

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

 

Wednesday

WOD:
A. Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Russian KB swing x 20
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B. Alternating Tabata 20 on x 10 off x 8 rounds
Handstand hold (box, wall, free standing)
active bottom squat
static chin over bar/ring hold

Tuesday

Shaun says burpeesWOD: (LuRong Paleo Challenge WOD 2)
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movements:
Ground to Overhead (G2OH)
Bar Facing Burpees

MEN’S Movement Details

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN’S Movement Details

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Monday

“We love seeing the improvement and the confidence it brings to athletes as they realize that they are capable of so much more then they used to be. Why do we test and retest? To realize our potential and build a better you!”
Why Do We Retest?

WOD:
(6 week cycle re-test)
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front Squat (max load)
Pull-ups (max reps)
1,000 meter Row (fastest time)
see previous results here

Thursday

Same thingWOD:
A. Three sets of:
Strict Pull-Ups x 4-6 reps
Goblet Squats x 6-8 reps (AHAP)
Side Planks x 30 seconds each side
Rest 60 seconds

B. 2 rounds for time of:
Pull-Ups x 15 reps
Russian Kettlebell Swings x 20 reps (44,70#)
400 Meter Run