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| Week Of: | 7/11/2016- 7/15/16 |
| Athlete Notes For the Week: | This is Week 3 of the current round of our Power Phase.
This week we again hit Crossover Symmetry activation exercises and recovery exercises into our dynamic warm-ups and recovery WODs to help assist with shoulder joint stability and range of motion during the heavy loads found in the Power Phase. You will also see some of the other mobility and recovery drills we’ve been doing as well.
When utilizing the phosphagen energy system, you should be aiming for the following pretty much unbroken: 8 reps at 80% of current max, 5-6 reps @ 85%, 3-4 reps @ 90%, 2 reps at 5% and being able to reproduce current 1 rep maxes multiple times over the course of a WOD, although not strung together, as well as attaining new 1 rep maxes. We have already started in on this phase as we closed out the last 2 weeks of our strength phase and we’ve already seen some great gains on the 1 rep maxes. A couple quick notes about training in this phase: Unbroken applies to the powerlifting movements, gymnastics movements, and single modality cardiovascular and skill movements such as double unders and handstand pushups. With regards to the Olympic lifts, very few will be traditional touch and go reps (except perhaps the hang clean or hang snatch) as you will need to reset after each Olympic lift. If you have recently maxed out (or max out) a lift more than 10# over your previous maxes, you may have to adjust the prescribed metcon percentage of max down a bit. The programming assumes no more than a 10# gain in 1 rep maxes. If you are newly transitioning into the all levels classes and have not done a 3 rep max yet in the beginner ramp up classes and/or were not lifting prior to Avalon, we highly suggest that you attempt your first 3 rep max wherever programming calls for a 1 rep max attempt. Pure 1 rep max attempts should only be attempted after 3-6 months of weightlifting style training. Coach Cori outlined a number of tips on training in the phase, particularly if you are newer to Avalon. You can read the rest of these details in Avalon’s programming philosophy document: http://www.avaloncrossfit.com/resources/Avalon%20CrossFit%20Programming%20Philosophy.pdf To get the heads up on future competitions, schedule updates, special classes and clinics, programming and WOD background info and upcoming social events at Avalon, please join our Member Forum at: ___ If you are missing the knowledge to perform some of the movements covered in the all levels classes below or need a refresher of some of the skills, please take our beginner on-ramp classes or purchase a single CrossFit Skills Session to work one on one with a coach. Single Skills sessions are only $77 and last 45 minutes. Purchase a skills session here! |
| Date: |
Monday, 7/11/2016 |
| Skillcon-3MIN |
Bar Muscle Up Review |
| Strengthcon- 15 |
In groups of 3-4 so full recovery between sets, Work up to a 1 Rep Max Deadlift for the Day |
| Metcon- 14 |
“IVY”12-9-6 reps for time of: |
| Recovery WOD (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) | Crossover Symmetry 90/90 x10 Reps Crossover Symmetry Scaption x 10 Reps Lateral Leg Swings over Waist Height Object x10 Reps Each Side Banded Side Steps x 20 each direction
|
| Date: | Tuesday, 7/12/2016 |
| Metcon -19 Min AMRAP | “Moemoe Russo”
19MIN AMRAP |
| Strengthcon #1- 14 | Front Squat- with sets of 1, work up to 80% of current front squat max, then: 83%x3, 88%x1, 91%x1,83%x3, 93%x1 |
| Recovery | Crossover Symmetry Incline Plus x10 Reps Crossover Symmetry Victory x 10 Reps Superman Hold x 1 MIN Front Plank x 1 MIN
|
| Stretch | |
|
|
Wed 7/13/2016- Weightlifting Wednesday |
| Skill Drills- 5 | Jerk Footwork- no PVC x4 Jerk Footwork w/ PVC x4 Clean Footwork- no PVC x4 Scarecrow Clean w/ PVC x4 Tall Clean w/PVC x4 High Hang Clean w/PVC x4 Mid Hang Clean w/ PVC x4 Low Hang Clean w/ PVC x4 Clean from the floor w/PVC x4 Clean and Jerk w/ PVC x4 |
| Strengthcon- 18Min | – Clean & Jerk – 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1x3 – Clean Deadlift – 115%x3x5 |
| Strengthcon #2: 13 Cutoff |
Working in groups of 3- 3 Sets of Max Weighted Strict Pullups- full recovery between each set, then
|
| Recovery Work If Time/as a sub for any of the metcon movements if needed | Crossover Symmetry Archer x 10 Reps Crossover Symmetry Tiger Walk x 10 Reps Weighted Balance Calf Raises x 20 Side Step Ups x 10 Reps each Side |
| Stretch | 7 Min Mobility and Stretching Work |
| Date: | Thurs, 7/14/2016 |
| Metcon 18 Min | Working in groups of 3 with full recovery between sets 3x500M Row Splits- |
| Strengthcon 17 | – Push Press – 80%x3x5 – Back Squat – 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
|
| Recovery (if done early and remaining time) | Crossover Symmetry Y Negative x 10 Reps Crossover Symmetry Snow Angel x 10 Reps Side Plank x 1 Minute Side Plank x 1 Minute |
| Stretch and Mobility: 8 Min | |
| Date: | Friday, 7/15/2016 |
| Metcon: 34Min Cutoff |
“Luna Hammonds”For time: |
| Recovery if time/ to sub any movements | Crossover Symmetry Bear Hug x 10 Reps Crossover Symmetry ATYT x 10 Reps Front Plank x 1 Minute Banded Side Steps x20 Each Direction Finish 3 Rounds? Make up any recovery you missed for the week |
| Stretch :7 min |
Rest 1 Minute
WOD#2
7 Min Total:
Cash In – 400M Sprint, then
AMRAP in remaining time
25 Ab Mat Situps
10 DB or KB Walking Lunge Steps
Rest 1 Minute
WOD #3
7MIN Total
Cash In- 25 Calorie Row, then AMRAP in remaining time
10 KB Swings
10 KB Clean and Press (total between both arms)
Rest 1 Minute
WOD #4
7 Min Total
Cash In- 400M Medball Run. The AMRAP in Remaining Time
10 Pig Flips
10 Lateral Hops over the pig
Tuesday, July 12, 2016
Avalon BootCamp @9:30AM and 5:30PM
34 Minute Cap
30-20-10
Monkey Hangs
Side Step Ups 45#/25# plate (between both legs)
Lemon Squeezers
Calorie Row
Then:
10-20-30
Russian Twists w/ KB
Plank Updowns (lead half with 1 hand, then half with the other)
Wednesday, July 13, 2016
Camp Kettlebell #15
(In Teams of 2)
1 Partner Working on the Rower, 1 on the Burpees (ab mat situps/double unders/box jumps)- partners switch between exercises at any time; score is max calories + max burpee reps
3 Minutes Max Calorie Row+ Max Burpees
Rest 1.5 Minutes
3 Minute Max Calorie Row + Max Ab Mat Situps
Rest 1.5 Minutes
3 Minute Max Calorie Row + Max Double Unders
Rest 1.5 Minutes
3 Minutes Max Calorie Row + Box Jumps (or step ups)
Then: Cap is 14 Minutes
1 Round for Time- Part A:
400m KB or Ammo Can Farmer’s walk (one in each hand)
50x Bottoms-up single KB thruster (25/25 an arm) (If too difficult, perform bottom Up Push Press)
50 X KB snatch (25/25 each arm)
50x KB floor press (25/25 each arm)
400m KB Farmer’s walk
Part B: If done in under the cap, kb floor wipers in remaining time (down and up to the left, then down and up to the right counts as 1 rep). For each KB floor wiper completed, subtract 1 second from your time to complete part A
Then:
Ab Mat Tabata With a Twist
8 RDS :20/:15
20 Second Weighted Ab Mat Sit Ups
15 Seconds Russian Twists
Thursday, July 14, 2016
Avalon BootCamp @7AM
Avalon BootCamp
Avalon BootCamp 67
“21”
With a clock running, complete 21 of each of the following exercises. Every minute, on the minute, however, you must stop whatever you are doing and complete 4 burpees.
21 of each of the following:
Sumo Deadlift High Pulls 24/16kg KB
Lemon Squeezers
KB Swings 24/16
Squat Jumps
BW Ring Rows
Record the time you are done with round 1. If time is left, start on round two and complete as many rounds as possible before the cutoff, recording the time you are done with each round.
Friday, July 15th, 2016
Avalon BootCamp @7AM
“Luna Hammonds” |
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 24/16kg (between both arms)
30 handstand push-ups
20 thrusters, 24kg/16kg kb (between both arms)
10 muscle-ups
Competition Level- Scale up to 32/24
Saturday, July 16, 2016
Final Challenge!
Drop It While It’s Hot Summer Fit Challenge #8:
For time: 36 Min Cap
4 Rounds for Time:
400M Medball Run
8 Wall Ball Shots
400M Sprint
8 Kb Swings- Kb of your choice
Done early? Make up any recovery from earlier in the week or get your final weigh in done if you haven’t already!
| Week Of: | 7/4/2016- 7/8/2016 |
| Athlete Notes For the Week: | This is Week 2 of the current round of our Power Phase. Coach Cori DiDonato, C.S.C.S. outlines the week ahead below. AND, don’t forget we are running a special 75 Minute class on Monday July 4th featuring CrossFit Hero WOD “Maupin”
Maupin 4 rounds for time of: The primary energy system trained in this phase is the phosphagen energy system. When you first start an exercise, and again after you take a 5 to 10 second rest break, the phosphagen energy system is the first one to kick in, regardless of the intensity of the exercise. You stay primarily in this phase until you’ve hit the 10 second mark and are still utilizing this system about 50% until you hit the 30 second mark, when your glycolytic energy system takes over. The goal of training in this phase is to be able to increase your output (both intensity and weight) within that 1-30 second mark. Olympic lifting is entirely done within this energy system. When utilizing the phosphagen energy system, you should be aiming for the following pretty much unbroken: 8 reps at 80% of current max, 5-6 reps @ 85%, 3-4 reps @ 90%, 2 reps at 5% and being able to reproduce current 1 rep maxes multiple times over the course of a WOD, although not strung together, as well as attaining new 1 rep maxes. We have already started in on this phase as we closed out the last 2 weeks of our strength phase and we’ve already seen some great gains on the 1 rep maxes. A couple quick notes about training in this phase: Unbroken applies to the powerlifting movements, gymnastics movements, and single modality cardiovascular and skill movements such as double unders and handstand pushups. With regards to the Olympic lifts, very few will be traditional touch and go reps (except perhaps the hang clean or hang snatch) as you will need to reset after each Olympic lift. If you have recently maxed out (or max out) a lift more than 10# over your previous maxes, you may have to adjust the prescribed metcon percentage of max down a bit. The programming assumes no more than a 10# gain in 1 rep maxes. If you are newly transitioning into the all levels classes and have not done a 3 rep max yet in the beginner ramp up classes and/or were not lifting prior to Avalon, we highly suggest that you attempt your first 3 rep max wherever programming calls for a 1 rep max attempt. Pure 1 rep max attempts should only be attempted after 3-6 months of weightlifting style training. Coach Cori outlined a number of tips on training in the phase, particularly if you are newer to Avalon. You can read the rest of these details in Avalon’s programming philosophy document: http://www.avaloncrossfit.com/resources/Avalon%20CrossFit%20Programming%20Philosophy.pdf To get the heads up on future competitions, schedule updates, special classes and clinics, programming and WOD background info and upcoming social events at Avalon, please join our Member Forum at: ___ If you are missing the knowledge to perform some of the movements covered in the all levels classes below or need a refresher of some of the skills, please take our beginner on-ramp classes or purchase a single CrossFit Skills Session to work one on one with a coach. Single Skills sessions are only $77 and last 45 minutes. Purchase a skills session here! |
| Date: | Monday, 7/4/2016 |
| Active Warm-Up 4 Min | 6 Rounds of 20 Seconds of work/8 seconds to complete 1 inchworm pushups Rounds 1, Ab Mat Situps Rounds 2, Bend + Bow Rounds 3, Alternating Toe Touches
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 2. Spiderman lunges- hold r. foot forward first, then left 3. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 4. Wrist stretch- palm up/ palm down 5. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Metcon: 50 Min Cap | U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members. Maupin 4 rounds for time of: |
| Recovery | (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) 1-3 Rounds: 20 Lemon Squeezers 1 Min Front Plank 1 Min Superman Hold |
| Stretch and Mobility | 8 Min Stretch and Mobility Work! |
| Date: | Tuesday, 7/5/2016 |
| Active Warm-Up 4 Min | 6 Rounds of 20 Seconds of work/8 seconds to complete 1 inchworm pushups Rounds 1, Ab Mat Situps Rounds 2, Bend + Bow Rounds 3, Alternating Toe Touches
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 6. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 7. Spiderman lunges- hold r. foot forward first, then left 8. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 9. Wrist stretch- palm up/ palm down 10. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side 1. Wrist stretch- palm up/ palm down 2. Scorpions/iron cross
|
| Strengthcon 12 Min | Power Clean- Work up to 80% of your current max, then Power Clean 80%x2x3 |
| Metcon: 24 Min Cap | Compare to 6/24/2014:
Summer of Fitness 2015 Challenge WEEK #4: The Ghost Start on any movement (including rest), but proceed in order of the movements listed. If you start on “rest” round 2 is rowing. If you start on double-unders, round 2 is “rest”. Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. |
| Recovery | (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) 1-3 Rounds: 20 Lemon Squeezers 1 Min Front Plank 1 Min Superman Hold |
| Stretch and Mobility | 8 Min Stretch and Mobility Work! |
| Date: | Wednesday 7/6/2016 |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – Good Morning Squats Rounds 3,6,9 – Pass Throughs |
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 3. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 4. Spiderman lunges- hold r. foot forward first, then left 5. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 6. Wrist stretch- palm up/ palm down 7. Scorpions/iron cross 8. Peanut rolls w/ Right side arm swing then left side |
| Skill con- 3 Min | PVC PIPE: Scarecrow Snatch x4 Tall Snatch x4 High Hang Snatch x4 Mid Hang Snatch x 4 Snatch High Pull from ground (mid-shin)x4 Snatch High Pull +Hang Snatch x4 |
| Strengthcon #1- 15 | Barbell Complex- Snatch High-Pull +Hang Snatch Work up to 75% of current snatch, then 75%x(1+1)x5 |
| Skillcon- 3 Min | Split Jerk Footwork- no barbell Split Jerk Footwork w/ unloaded barbell |
| Strengthcon #2-12 | Barbell Complex at the Rack- using the complex, work up to 85% of current jerk max (from the rack), then:
Front Squat + Jerk 85% x(1+1) x5- (using 85% of your jerk, 1 front squat + 1 jerk (split preferred) for 5 rounds, full recovery between sets |
| Recovery | 1-3 Rounds; if you complete 3 rounds, make up any missed recovery from yesterday. 20 Weighted Calf Raises 10/10 Leg Swings over waist-height object 20/20 Banded Side Steps |
| Stretch | |
|
|
Thursday, 7/7/2017 |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC Good Mornings Rounds 3,6,9 – PVC Twists |
| Mobility Work | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 9. Alternating Side Lunges- hold r. side first, then left 10. Spiderman lunges- hold r. foot forward first, then left 11. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 12. Wrist stretch- palm up/ palm down 13. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Strengthcon- 15 Min | Working in groups of at least 3-4, so full recovery between attempts, find your 1 rep max Clean and Jerk for the Day |
| Metcon: 15 Min Cutoff |
CrossFIt Main Board WOD From Thursday 1506113 rounds for time of: |
| Recovery Work If Time/as a sub for any of the metcon movements if needed | Complete 1 round of the below recovery and then make up any recovery you missed earlier in the week: 1 Min Front Plank 10/10 Leg Swings over waist height object 20/20 Banded Side Steps 20 Ab Mat Situps |
| Stretch | 7 Min Mobility and Stretching Work |
| Date: | Friday, 7/8/2016 |
| Warm-up/Activation Drill: 4 Min | 6 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4, – Ab Mat Situps Rounds 2,5, – PVC Good Mornings Round 3,6, – Air Squats |
| Mobility- 10 Min | No Static Stretch Today- Mobility work instead to prepare for heavy lifts: 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Lunges- hold r. side first, then left 2. Flying Supermans/superman hold 3. Spiderman lunges- hold r. foot forward first, then left 4. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 1. Wrist stretch- palm up/ palm down 2. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Metcon 12 Min |
Drop It While It’s Hot Summer Fit Challenge Week #7
|
| Strengthcon 21 | Find your 1 rep max Bench Press for the day, THEN OHS 90%x1x5- (Using 90% of most recent max, perform 1 rep for 5 sets with full recovery between each rep; bar is taken from the rack |
| Recovery (if done early and remaining time) | AMRAP in Remaining Time (at least 1 round): 10/10 Leg Swings 8/8 Turkish Getups 1 Min Plank Hold Left Side, 1 Min Plank Hold Right Side 10 Lateral Raises |
| Stretch and Mobility: 8 Min | |
| Stretch :7 min |
Monday, July 4, 2016 Independence Day
No BootCamp Class Today- we are running 1 CrossFit All Levels 75 Minute class at 9:00AM featuring Hero WOD “ Maupin”
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
Maupin
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
Tuesday, July 5, 2016
Avalon BootCamp @9:30AM and 5:30PM
Station #1 EIOI for 4 three minute intervals
Row 400M
10 Pushups
Ab Mat Situps to the end of the minute
– add 2 pushups each interval
Station #2 EIOI for 4 three minute intervals
Run 400M
10 Wall Ball Shots
Burpees to the end of the minute
– add 2 wall ball shots each interval
Station #3 EIOI for 4 three minute intervals
10 Pullups +10 Ring Dips (bar muscle ups- Competition Team)
10 Box Jumps
10 Jumping Goblet Squats
10 KB Swings
— ab mat situps to the end
— add 2 reps to each exercise each interval
Wednesday, June 6th, 2016
Camp Kettlebell #31
Every 3 minutes on the 3 Minute Mark for 4 rounds
Run 400 Meters
10 Pullups
Ab Mat Situps to the end of the 3 minute interval.
Not getting to the ab mats? Drop pullups by 2 each round.
Getting to the ab mats? Add 2 pullups each round
THEN:
21-15-9
Box Jumps* with step down/ or step ups
Kb Swings
Then
16 Round Linear Tabata (:20/:10)
Try to get in 2 burpees on each 10 second transition
Wall Ball Shots
KB Transfers
Plyo Lunges
KB Sumo Deadlift High Pulls
EMOM for 8
ODD: 8/8 Croc Rows/2HSPUs.. ab mat situps to the end of the minute
Even: 8 Transfers/kb taps to the end of the minute
Thursday, July 7, 2016
Avalon BootCamp @7AM
Time Cap: 8MIN
2 Rounds for time:
400M Medball Run
25 Ab Mat Situps
Then:
AMRAP 28 Minutes:
400M Farmers Carry (12kg/9kg)- Scale up as needed
40 Double Unders
40 Pig Flips
40 Toes 2 Bar
40 Overhead Walking Lung Steps (kbs extended fully overhead)
Friday, July 8th, 2016
Avalon BootCamp @7AM
Complete as many rounds as possible in 12 minutes of:
32/24 kg. kettlebell squat snatches, 10 reps (alternating)
20 box jumps, 24-inch box/20 inches
Then:
Warm up to weight used for front squats below
Metcon #2
18 Min AMRAP
3-6-9-12-15…
Barbell Front Squats 95#/65#
Barbell Push Press (same weight)
Burpees over the barbell
400M Run between each round…
Saturday, July 9, 2016
For time: 36 Min Cap
Cash In: 800M KB Carry Run 24kg/16kg (use same kb for wod)
24kg/16kg single-arm (Right) kb overhead lunge, 50 steps
50 Ab Mat Situps
50 Pullups
24kg/16kg single-arm (Left) kb overhead lunge, 50 steps
50 Ab Mat Situps
50 Goblet Squats
Cash Out: 800M Kb Carry Run (using same kb)
Done early? Make up any recovery from earlier in the week
| Week Of: | 6/27/16- 7/1/2016 |
| Athlete Notes For the Week: | This is Week 1 of our Power Phase.
The primary energy system trained in this phase is the phosphagen energy system. When you first start an exercise, and again after you take a 5 to 10 second rest break, the phosphagen energy system is the first one to kick in, regardless of the intensity of the exercise. You stay primarily in this phase until you’ve hit the 10 second mark and are still utilizing this system about 50% until you hit the 30 second mark, when your glycolytic energy system takes over. The goal of training in this phase is to be able to increase your output (both intensity and weight) within that 1-30 second mark. Olympic lifting is entirely done within this energy system. When utilizing the phosphagen energy system, you should be aiming for the following pretty much unbroken: 8 reps at 80% of current max, 5-6 reps @ 85%, 3-4 reps @ 90%, 2 reps at 5% and being able to reproduce current 1 rep maxes multiple times over the course of a WOD, although not strung together, as well as attaining new 1 rep maxes. We have already started in on this phase as we closed out the last 2 weeks of our strength phase and we’ve already seen some great gains on the 1 rep maxes. A couple quick notes about training in this phase: Unbroken applies to the powerlifting movements, gymnastics movements, and single modality cardiovascular and skill movements such as double unders and handstand pushups. With regards to the Olympic lifts, very few will be traditional touch and go reps (except perhaps the hang clean or hang snatch) as you will need to reset after each Olympic lift. If you have recently maxed out (or max out) a lift more than 10# over your previous maxes, you may have to adjust the prescribed metcon percentage of max down a bit. The programming assumes no more than a 10# gain in 1 rep maxes. If you are newly transitioning into the all levels classes and have not done a 3 rep max yet in the beginner ramp up classes and/or were not lifting prior to Avalon, we highly suggest that you attempt your first 3 rep max wherever programming calls for a 1 rep max attempt. Pure 1 rep max attempts should only be attempted after 3-6 months of weightlifting style training. Coach Cori outlined a number of tips on training in the phase, particularly if you are newer to Avalon. You can read the rest of these details in Avalon’s programming philosophy document: http://www.avaloncrossfit.com/resources/Avalon%20CrossFit%20Programming%20Philosophy.pdf To get the heads up on future competitions, schedule updates, special classes and clinics, programming and WOD background info and upcoming social events at Avalon, please join our Member Forum at: ___ If you are missing the knowledge to perform some of the movements covered in the all levels classes below or need a refresher of some of the skills, please take our beginner on-ramp classes or purchase a single CrossFit Skills Session to work one on one with a coach. Single Skills sessions are only $77 and last 45 minutes. Purchase a skills session here! |
| Date: | Monday, 6/27/2016 |
| Active Warm-Up 4 Min | 9 Rounds of 20 Seconds of work/3 seconds to transition Rounds 1, Ab Mat Situps Rounds 2, Bend + Bow Rounds 3, Alternating Toe Touches
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 2. Spiderman lunges- hold r. foot forward first, then left 3. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 4. Wrist stretch- palm up/ palm down 5. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Skill Con and Strength Warm- Up- 9 min | Review Wall Walks for those that are new, work up to clean and jerk weight for the metcon which should NOT be more than 65% of your C+J max | |
| Metcon: 15 Min Cap |
|
|
| Fatigue State Drill- 4 | Max set of double unders unbroken; 150 double unders unbroken is the goal (cap). If you hit the cap (goal), AWESOME! That is games athlete level for men and women! | |
| Recovery (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) | 1-3 Rounds: 20 Lemon Squeezers 1 Min Front Plank 1 Min Superman Hold |
|
| Stretch and Mobility | 8 Min Stretch and Mobility Work! | |
| Date: | Tuesday, 6/28/2016 | |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – Good Mornings Rounds 3,6,9 – Pass Throughs |
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 6. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 7. Spiderman lunges- hold r. foot forward first, then left 8. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 9. Wrist stretch- palm up/ palm down 10. Scorpions/iron cross 11. Peanut rolls w/ Right side arm swing then left side |
|
| Skill Review-3 Min | Pistols and scaling options and kb snatches | |
| Metcon-14 |
“Duchess Acosta” 3 Rounds for time: 40 Alternating Pistols 40 Lemon Squeezers 20kb Snatches R Arm 24kg/16 20kb Snatches L Arm 24kg/16 |
|
| Strengthcon-15 | Back Squat Warm Up Set 40%x2, 50%x2, 60%x1, 70%x1 Back Squat Working Sets 80%x3x3 |
|
| Recovery | 1-3 Rounds; if you complete 3 rounds, make up any missed recovery from yesterday. 20 Weighted Calf Raises 10/10 Leg Swings over waist-height object 20/20 Banded Side Steps |
|
| Stretch | ||
|
|
Wed 6/29/2016 | |
| Warm-up/Activation Drill: 7MIN | Drop It While Its Hot Summer Fitness Challenge #6: Linear Tabata+: 9 Rounds of 20 seconds of work, 10 seconds to hold movement in static position 1. Air Squats/Hold at bottom of air squat position 2. Pushups/Hold at top of pushup position 3. Ab Mat Situps/hold at half-way point |
|
| Mobility Work | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 12. Alternating Side Lunges- hold r. side first, then left 13. Spiderman lunges- hold r. foot forward first, then left 14. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 15. Wrist stretch- palm up/ palm down 16. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
|
| Strengthcon- 12 Min | Working in groups of at least 3-4, so full recovery between attempts, find your 1 rep max Pendlay Row for the day | |
| Metcon: 21 Min Cutoff | “Chance Bascom”
|
|
| Recovery Work If Time/as a sub for any of the metcon movements if needed | Complete 1 round of the below recovery and then make up any recovery you missed earlier in the week: 1 Min Front Plank 10/10 Leg Swings over waist height object 20/20 Banded Side Steps 20 Ab Mat Situps |
|
| Stretch | 7 Min Mobility and Stretching Work | |
| Date: | Thurs, 6/30/2016 | |
| Warm-up/Activation Drill: 4 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4, – Ab Mat Situps Rounds 2,5, – PVC Good Mornings Round 3,6, – Alternating reverse lunges |
|
| Mobility- 10 Min | Mobility work instead to prepare for heavy lifts: 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Lunges- hold r. side first, then left 2. Flying Supermans/superman hold 3. Spiderman lunges- hold r. foot forward first, then left 4. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 1. Wrist stretch- palm up/ palm down 2. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
|
| Skillcon-3MIN | Split Jerk Footwork Review (including proper recovery)x4 PVC Pipe Split Jerk Footwork x4 |
|
| Strengthcon #1- 18 | Working in USAW Squares:
Work up to 85% of your most recent c+j max, then |
|
|
Strengthcon #2- 14 |
Bench Press 90%x4x3 (90% of recent max four times for 3 sets) | |
| Recovery (if done early and remaining time) | AMRAP in Remaining Time (at least 1 round): 10/10 Leg Swings 8/8 Turkish Getups 1 Min Plank Hold Left Side, 1 Min Plank Hold Right Side 10 Lateral Raises |
|
| Stretch and Mobility: 8 Min | ||
| Date: | Friday, 7/1/2016 | |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC OHS Rounds 3,6,9 – PVC Good Mornings |
|
| Mobility- 4 Min | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 17. Alternating Side Lunges- hold r. side first, then left 18. Spiderman lunges- hold r. foot forward first, then left 19. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 20. Wrist stretch- palm up/ palm down 21. Scorpions/iron cross 22. Peanut rolls w/ Right side arm swing then left side |
|
| Metcon: 14 Min Cutoff |
“Woody DePalma” With a partner (preferably 1 male and 1 female), complete for time: 100 Thrusters 95#/65# 100 Pullups 200 Walking Lunge Steps Note- only 1 partner can work at a time. Partners must share bar, switch weights as needed. |
|
| Strengthcon- 14 | OHS 90%x4x3 (90% of max for 4 reps for 3 sets) | |
| Recovery if time/ to sub any movements | 7 Min Recovery (1-3 rounds): 20/20 Black Banded Side Steps 1 MIN Plank Hold 10/10 Leg Swings over waist height 10/10 Windmills with light weight Finish 3 Rounds? Make up any recovery you missed for the week |
|
| Stretch :7 min |
| Monday, June 27th, 2016 Avalon BootCamp @7AM and @4PM |
Avalon BootCamp #455
WOD #1
Drop It While Its Hot Summer Fitness Challenge #6:
Linear Tabata+:
9 Rounds of 20 seconds of work, 10 seconds to hold movement in static position
1. Air Squats/Hold at bottom of air squat position
2. Pushups/Hold at top of pushup position
3. Ab Mat Situps/hold at half-way point
Then:
Work up to barbell weight for WOD #2
WOD #2: AMRAP 18
3-6-9-12-15-18…
Wall Walks
Burpees
Clean and Jerks 95#/65# (scale up or down to no more than 45% of your current clean and jerk max)
Then:
WOD #3: AMRAP 9
Cash In- 800M Sprint
10-20-30…
Double Unders (or singles x3)
KB Transfers or KB Goblet Squats OR KB Swings- movement is choice of athlete
Tuesday, June 28, 2016
9:30 AM + 5:30PM BootCamp
Avalon BootCamp # 66
Score is sum of rounds of wod#1, #2, #3, and 4 plus total number of ab mat situps done in the cash out
WOD #1
As many rounds as possible in 8:00 of:
8 Russian Kettlebell Swings, 2 pood/1.5 pood
8 BW Ring Rows
8 Lunge Jumps
Rest 1 Minutes
WOD #2
As many rounds as possible in 8 Minutes of:
24 Lateral Plate Jumps 45#/25# (or alt. side lunges, or jumping jacks)
8 45#/25# Plate Thrusters
8 Plyo Pushups (intermediate- comp. style pushups; beginner- modified on knee)
Rest 1 Minute
WOD #3
As Many Rounds as Possible in 8 Min of:
8 Hang Power Clean 45/35
8 Front Squat 45/35
Rest 1 Minutes
WOD #4
As Many Rounds as possible in 8 Min of
8 Pistols (split between legs anyway you like)
8 Pullups
8 Spider Man Mountain Climbers
Rest 1 Minutes
CASH OUT – EVERYONE: Max Ab Mat Situps in 2 Minutes
Wednesday, June 29th 2016
7AM Camp Kettlebell
Camp Kettlebell Session #6 by Coach Jon See
21*-15*-9*
Box Step Overs
AB Mat Sit Ups
Tricep Dips
50 Walking Lunges* Between Each Round
5 Stations 15 Total Rounds
:30 Seconds On/ :3 Seconds Transitions
Dumbell Man Makers
Burpees
Goblet Squats
Jump Rope
Max Meter Row
ASFAP
1200 Meter Run
Thursday, June 30th, 2016
Avalon BootCamp @7AM
Avalon BootCamp 67
“21”
With a clock running, complete 21 of each of the following exercises. Every minute, on the minute, however, you must stop whatever you are doing and complete 4 burpees.
21 of each of the following:
Sumo Deadlift High Pulls 24/16kg KB
Lemon Squeezers
KB Swings 24/16
Squat Jumps
BW Ring Rows
Record the time you are done with round 1. If time is left, start on round two and complete as many rounds as possible before the cutoff, recording the time you are done with each round.
Friday, July 1, 2016
Avalon BootCamp @7AM
Avalon BootCamp 68
6 Rounds of Every Minute on the Minute- drop by 2 if you don’t finish a round/add 2 if you finish with time to spare
EMOM #1
20 Pushups/20 Ab Mat Situps
Rest 1 Minute/Switch
EMOM #2
20 KB Swings/20 Lemon Squeezers
Rest 1 Minute/Switch
EMOM #3
12 BW Ring Rows/12 Box Jumps
Rest 1 Minute/Switch
EMOM #4
12 Renegade Rows/12 Plyo Lunges
Rest 1 Minute/Switch
EMOM #5
12 KB OHS (2 8kg kbs /Two 4kg KBs women)/12 Russian Twists w/ 1 kb
Saturday, July 2, 2016
Avalon BootCamp @ 9:30AM
Avalon BootCamp #77
Partner Workout:
Keeping track of total reps accumulated between both partners:
Station #1
Partner A: 400M Run or Row
Partner B: Ab Mat Situps
Switch and Partner B now completes the 400M Run or Row and Partner A now completes Ab Mat Situps; once both partners have completed the reps, move onto next station. For rowing- 1 meter =1 rep
Station #2
Partner A: 400M Run or Row
Partner B: KB Swings 28/14
Station #3
Partner A: 400M Run or Row
Partner B: Pullups
Station #4
Partner A: 400M Run or Row
Partner B: Plate Depth Pushups 45# each side both men and women
Station #5
Partner A: 400M Run or Row
Partner B: KB Sumo Deadlift High Pull 32kg/24
Record time after both partners finish their last station and then keep going, starting with whatever station you started on. Team with the most reps wins. If there is a tie, the team that had the fastest split after station 5 wins.
Teams can start on any station in the beginning, but should move through in order- if you start on station 4, proceed to station 5 next. If you start on station 5, proceed to station 1 next.
| Week Of: | 6/20/2016-6/24/2016 |
| Athlete Notes For the Week: | This is Week 6 and the final week of the current round of our Strength Phase. Coach Cori DiDonato, C.S.C.S breaks down what to expect this week in programming:
This week we will continue to hit more of the Avalon Kiddie Clubhouse and Doggie WODs that are benchmarks of progress for those following our programming. You’ll also continue to see 1 rep max attempts. We hit most of these WODs at least twice in a 12 month period, so for those of you that started with us last summer, you’ll definitely have hit them already at least once and maybe twice, so make sure you are comparing and tracking. A couple notes- the name of the game here is unbroken. If you hit this WOD unbroken when you tackled it last, go ahead and use your current rep maxes to figure out percentages. For most of you this means you’ll be hitting the same WOD at a heavier weight, again with the goal of unbroken. As you get fitter and stronger, you’ll continue to see past WODs that you can either do faster or with more weight, or even both. If you didn’t hit the WOD unbroken the last time, go for the same weight you used last time and see if you can hit it unbroken this time around. AND, don’t forget, you should be into your track WOD cycle if you are following our competitor track. We are cycling through the original 2014 Track WOD cycle this summer, so you can find that here: http://avaloncrossfit.com/coach . The primary energy system being trained in this phase is the glycolytic energy system. It kicks in around the 10 second mark of activity and your body coverts over primarily to this energy system at the 30 second mark. You continue to train this system in some capacity to the 90 second mark. The goal of training in this phase is to continue to increase the amount of output that can be done in the 30 second- 90 second range and before you need to take that first rest break! As you get more fit over tie, the amount of time it will take you to do a certain rep scheme at a certain weight will decrease. This moves it from one energy system to another and you’ll see overlap in the rep schemes as move from one phase to the next. In this phase, you’ll also start seeing some of the rep schemes we practiced on their own in the last phase’s strengthcons in the metcons. I outlined a number of tips on training in the phase, particularly if you are newer to Avalon. You can read the rest of these details in Avalon’s programming philosophy document: http://www.avaloncrossfit.com/resources/Avalon%20CrossFit%20Programming%20Philosophy.pdf To get the heads up on future competitions, schedule updates, special classes and clinics, programming and WOD background info and upcoming social events at Avalon, please join our Member Forum at: If you are missing the knowledge to perform some of the movements covered in the all levels classes below or need a refresher of some of the skills, please take our beginner on-ramp classes or purchase a single CrossFit Skills Session to work one on one with a coach. Single Skills sessions are only $77 and last 45 minutes. Purchase a skills session here! |
| Date: | Monday, 6/20/2016 |
| Active Warm-Up 4 Min | 9 Rounds of 20 Seconds of work/3 seconds to transition Rounds 1, Ab Mat Situps Rounds 2, Bend + Bow Rounds 3, Alternating Toe Touches
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 2. Spiderman lunges- hold r. foot forward first, then left 3. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 4. Wrist stretch- palm up/ palm down 5. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Skill Con- 4 | Catalyst Athletics Drills With Empty Barbell- Scarecrow Snatch x4 Tall Snatch x4 High Hang Snatch x4 Mid Hang Snatch x4 Snatch From the ground x4 (barbell should be at mid-shin |
|
| Strengthcon- 14 Min | Working in groups of 6-7 in the USAW Squares- Find your 1 rep max Snatch for the day | |
| Metcon: 16Min Cap |
|
|
| Recovery (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) | 1-3 Rounds: 10/10 Alternating Side Lunges with Weight Plate 1 Min Front Plank 1 Min Superman Hold |
|
| Stretch and Mobility | 8 Min Stretch and Mobility Work! | |
| Date: | Tuesday, 6/21/2016 | |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – Good Mornings Rounds 3,6,9 – Pass Throughs |
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 6. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 7. Spiderman lunges- hold r. foot forward first, then left 8. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 9. Wrist stretch- palm up/ palm down 10. Scorpions/iron cross 11. Peanut rolls w/ Right side arm swing then left side |
|
| Skill Con- 4 | Split Jerk Footwork drill Split Jerk Footwork- 4w/ no barbell Split Jerk Footwork 4 w/barbell racked Split Jerk 4x/barbell |
|
| Strengthcon- 15 | In USAW Squares- Clean and Jerk- work up to 80% of most recent max, then 80%x2x2 | |
| Metcon- 15 | 3x500M Row Spllits- working in groups of at least 3, 3 x 500 M Row splits – rest through 2 turns before attempting your next split | |
| Recovery | 1-3 Rounds; if you complete 3 rounds, make up any missed recovery from yesterday. 20 Weighted Calf Raises 10/10 Leg Swings over waist-height object 20/20 Banded Side Steps |
|
| Stretch | ||
|
|
Wed 6/22/2016 | |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC Pass Throuhgs Rounds 3,6,9 – PVC Twists |
|
| Mobility Work | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 12. Alternating Side Lunges- hold r. side first, then left 13. Spiderman lunges- hold r. foot forward first, then left 14. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 15. Wrist stretch- palm up/ palm down 16. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
|
| Metcon: 16 Min Cutoff | “Schatzi Slocum” 4 Rounds For Time 3 Thrusters @90% of most recent 1 rep max 5 Muscle Ups 300M Run or Row (both are Rx, just note time, weight, and if you rowed or ran) |
|
| Strengthcon- 14 Min | Bench Press 5@50%, 5@65%, 5@75%, 5@85%x2 | |
| Recovery Work If Time/as a sub for any of the metcon movements if needed | Complete 1 round of the below recovery and then make up any recovery you missed earlier in the week: 1 Min Front Plank 10 Lateral Raises 20/20 Banded Side Steps 10/10 Lat Rolls with Foam Roller (10 on each side) |
|
| Stretch | 7 Min Mobility and Stretching Work | |
| Date: | Thurs, 6/23/2016 | |
| Warm-up/Activation Drill: 4 Min | 6 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4, – Ab Mat Situps Rounds 2,5, – PVC Good Mornings Round 3,6, – Air Squats |
|
| Mobility- 10 Min | No Static Stretch Today- Mobility work instead to prepare for heavy lifts: 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Lunges- hold r. side first, then left 2. Flying Supermans/superman hold 3. Spiderman lunges- hold r. foot forward first, then left 4. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 1. Wrist stretch- palm up/ palm down 2. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
|
|
Strengthcon- 15 |
Working in groups of 5-7 in USAW Squares Find 1 rep max Deadlift | |
| Fatigue State Drill- 20 Min Cap | Drop it While It’s Hot Summer Fit Challenge #5 800M Medball Run 20 Ab Mat Situps 400M Medball Run 20 Ab Mat Situps 400M Farmer’s Carry (any size weight!) 20 Ab Mat Situps 800M Sprint |
|
| Recovery (if done early and remaining time) | AMRAP in Remaining Time (at least 1 round): 10/10 Leg Swings 10 Lat Foam Rolls each side 1 Min Plank Hold Left Side, 1 Min Plank Hold Right Side |
|
| Stretch and Mobility: 8 Min | ||
| Date: | Friday, 6/24/2016 | |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/3 seconds to transition Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC OHS Rounds 3,6,9 – PVC Good Mornings |
|
| Mobility- 4 Min | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 17. Alternating Side Lunges- hold r. side first, then left 18. Spiderman lunges- hold r. foot forward first, then left 19. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 20. Wrist stretch- palm up/ palm down 21. Scorpions/iron cross 22. Peanut rolls w/ Right side arm swing then left side |
|
| Strengthcon- 14 | New 1 Rep Max Back Squat Attempt |
| Metcon: 14 Min Cutoff | “Jules GreenLee” 14 Min AMRAP 4-6-8-10… |
| Recovery if time/ to sub any movements | 7 Min Recovery (1-3 rounds): 20/20 Black Banded Side Steps 1 MIN Plank Hold 10/10 Leg Swings over waist height 10/10 Windmills with light weight Finish 3 Rounds? Make up any recovery you missed for the week |
| Stretch :7 min |
| Monday, June 20th, 2016 Avalon BootCamp @7AM and @4PM Work up to OHS weight for #2 below (should not be more than 65% of your snatch or OHS Max) Metcon #1 Metcon #2 Metcon #3 Metcon #4 |
Tuesday, June 21, 2016
9:30 AM + 5:30PM BootCamp
Metcon #1
3x500M Row Splits- working in groups of at least 3, 3 x 500 M Row splits – rest through 2 turns before attempting your next split
Work up to comfortable Romanian Deadlift weight- should not be more than 50% of your most recent deadlift max.
Metcon #2
12 Min AMRAP
2-4-6-8-10…
Romanian Deadlift
Burpees over the Barbell
Chest 2 Bar Pullups
Pushups
Metcon #3
EMOM for 6 Minutes
Odd Minutes Max Wall Ball Shots- as soon as you take a break move onto Air Squats
Even Minutes- Max Ab Mat Situps
Wednesday, June 22nd 2016
7AM Camp Kettlebell
Wednesday, June 22, 2016
Camp Kettlebell #16:
Beautifully Simple
For time (cap is 10 minutes)
300x Walking lunge steps (Knee to floor)
On your way to 300 reps stop every minute and perform 10x push-ups
KB Hero WOD Whittman “ish”- (cap is 14 minutes)
5 rounds
15x KB swings (53#)
15x Double KB or dumbbell Power clean (95#)
15x Double KB or dumbbell Box Step Ups (24 inch)
16 Round Ab Circuit: 28 seconds of work/2 seconds to transition
Supermans
V-up
Bicycles
Burpees
W/ or W/O Weight Windmill Right Side
W/ or W/O weight Windmill Left Side
Thursday, June 23, 2016
Avalon BootCamp @7AM
Metcon #1
Drop it While It’s Hot Summer Fit Challenge #5- 20 Min Cap
800M Medball Run
20 Ab Mat Situps
400M Medball Run
20 Ab Mat Situps
400M Farmer’s Carry (any size weight!)
20 Ab Mat Situps
800M Sprint
Metcon #2
Friday, June 24th, 2016
Avalon BootCamp @7AM
Avalon BootCamp 73
30 1 Minute Work Intervals with a 20 second rest interval between each work interval
Everyone should get 3 chances at each station
Stations
1. Kettlebell Swings
2. Ab Mat Situps
3. Rower
4. Back Extensions
5. Box Jumps
5. Lateral Hurdle Jumps
6. Pullups
7. Plank
8. Ring Dips (or bench dips/overhead tricep extension)
9. Jumping Lunges or alternating forward lunges
10. Pushups
Saturday, June 25, 2016
Avalon BootCamp @ 9:30AM
Annual Avalon Field Day/Battle of the BootCamps!
4 Person Team AMRAP (2 men and 2 women per team)
Team Member A starts w/ 400 M Run
Team Member B-D start w/ 95/65# Back Squat (Bar Can Never Touch the Floor) /rotate as each team member comes back until 100 Back Squats are completed; each team member must accumulate 25 reps; partners should be holding the barbell off the floor and helping each other switch it in and out including switching the men’s and women’s weights. One team member ALWAYS must be out running for reps to counts. If at any point all team members are not running (like coming in for a switch), then reps do not count until a team member starts running.
Once the 100 back squat reps are complete, then the team (all can be working at the same time) need to complete 200 burpees (all reps added together need to equal 200)
Once the 200 Burpees are completed, then the team (all can be working at the same time) need to complete 300 Ab Mat Situps (all reps added together need to equal 300).
Once the 300 Ab Mat Situps are completed, the team needs to complete a 1 mile relay run (each person needs to complete 400M of the run AND only 1 person from each team can be outside the building at a time and team members must physically tap the next person before they can go.
Score= total back squat reps, plus total burpees plus total ab mat situps, plus total completed 400M runs that are done before the cutoff.
If more than 1 team finishes before the cutoff, the team with the best time wins!
| Week Of: | 6/13/16-6/17/16 |
| Athlete Notes For the Week: | This is Week 5 of the current round of our Strength Phase.
This week we will continue to hit more of the Avalon Kiddie WODs and Doggie WODs that are benchmarks of progress. We hit most of these WODs at least twice in a 12 month period, so for those of you that started with us last summer, you’ll definitely have hit them already at least once and maybe twice, so make sure you are comparing and tracking. A couple notes- the name of the game here is unbroken. If you hit this WOD unbroken when you tackled it last, go ahead and use your current rep maxes to figure out percentages. For most of you this means you’ll be hitting the same WOD at a heavier weight, again with the goal of unbroken. As you get fitter and stronger, you’ll continue to see past WODs that you can either do faster or with more weight, or even both. If you didn’t hit the WOD unbroken the last time, go for the same weight you used last time and see if you can hit it unbroken this time around. This week, we’ll continue to be hitting 10 reps @75%, and 8 reps at 80% + and smaller rep schemes at higher percentages above 80% unbroken as well as hitting previous strengthcon rep schemes in our metcons this week. AND, don’t forget, you should be into your track WOD cycle if you are following our competitor track. You can find the track WOD programming here at http://avaloncrossfit.com/coach The primary energy system being trained in this phase is the glycolytic energy system. It kicks in around the 10 second mark of activity and your body coverts over primarily to this energy system at the 30 second mark. You continue to train this system in some capacity to the 90 second mark. The goal of training in this phase is to continue to increase the amount of output that can be done in the 30 second- 90 second range and before you need to take that first rest break! As you get more fit over tie, the amount of time it will take you to do a certain rep scheme at a certain weight will decrease. This moves it from one energy system to another and you’ll see overlap in the rep schemes as move from one phase to the next. In this phase, you’ll also start seeing some of the rep schemes we practiced on their own in the last phase’s strengthcons in the metcons. I outlined a number of tips on training in the phase, particularly if you are newer to Avalon. You can read the rest of these details in Avalon’s programming philosophy document: http://www.avaloncrossfit.com/resources/Avalon%20CrossFit%20Programming%20Philosophy.pdf To get the heads up on future competitions, schedule updates, special classes and clinics, programming and WOD background info and upcoming social events at Avalon, please join our Member Forum at: ___ If you are missing the knowledge to perform some of the movements covered in the all levels classes below or need a refresher of some of the skills, please take our beginner on-ramp classes or purchase a single CrossFit Skills Session to work one on one with a coach. Single Skills sessions are only $77 and last 45 minutes. Purchase a skills session here! |
| Date: | Monday, 6/13/2016 |
| Active Warm-Up 4 Min | 6 Rounds of 20 Seconds of work/8 seconds to complete 1 inchworm pushups Rounds 1, Ab Mat Situps Rounds 2, Bend + Bow Rounds 3, Alternating Toe Touches
|
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 2. Spiderman lunges- hold r. foot forward first, then left 3. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 4. Wrist stretch- palm up/ palm down 5. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Strengthcon- 14 Min | Working in groups of 6-7 in the USAW Squares- Find your 1 rep max Thruster; everyone should be starting in the 1s by 75-80%, do not exceed more than 12 reps total |
| Metcon: 16 Min Cutoff | “Finnegan Hopkins” 7-5-3-1 |
| Competition Level | Same as rx |
| Advanced Level | 70% of 1 rep max thruster; chest 2 ring pullups and ring dips- do all chest to ring pullups together, then all ring dips together |
| Intermediate Level | 60% of 1 rep max thruster Shoulder to ring pullups, ring dips- do all shoulder to ring pullups together, then all ring dips together |
| Beginner Level | Any kind of ring pullup (even half way) then banded ring dips or bench dips; 50% of 1 rep max thruster |
| Recovery (if finished w/time to spare or if you can not do some of the movements in the WODs, use as a sub) | 1-3 Rounds: 20 Lemon Squeezers 1 Min Front Plank 1 Min Superman Hold |
| Stretch and Mobility | 8 Min Stretch and Mobility Work! |
| Date: | Tuesday, 6/14/2015 |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – Good Mornings Rounds 3,6,9 – Pass Throughs |
| Mobility- 5 M | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 6. Alternating Side Ankle Stretch Lunges- hold r. side first, then left 7. Spiderman lunges- hold r. foot forward first, then left 8. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 9. Wrist stretch- palm up/ palm down 10. Scorpions/iron cross 11. Peanut rolls w/ Right side arm swing then left side |
| Skillcon/Strength Prep- 4 Min | Work up to deadlift weight for the metcon- should not be more than 85% of max |
| Metcon- 15 Min Cap | “Chopper Cho”
2-3-4-5 Deadlift @85% of max |
| Strengthcon- 15 Min | Back Squat – 80%x6, 85%x1, 80%x6, 88%x1, 80%x6, 90%x1 |
| Recovery | 1-3 Rounds; if you complete 3 rounds, make up any missed recovery from yesterday. 20 Weighted Calf Raises 10/10 Leg Swings over waist-height object 20/20 Banded Side Steps |
| Stretch | |
|
|
Wed 6/15/2016 |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC OHS Rounds 3,6,9 – PVC Twists |
| Mobility Work | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 12. Alternating Side Lunges- hold r. side first, then left 13. Spiderman lunges- hold r. foot forward first, then left 14. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 15. Wrist stretch- palm up/ palm down 16. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
| Neuro Drill | EIOI for 5 Intervals Int 1: 1 Ground to Overhead + 3 OHS @40% of 1 rep max (enough to have 10lb plates on either side of a bar- use a training bar if necessary) Int 2: 1 Ground to Overhead + 2 OHS @ 50% of 1 rep max (beginners use 45%) Int 3: 1 Ground to Overhead + 1 OHS @ 60% of 1 rep max (beginners use 45-50%) Int 4: 1 Ground to Overhead + 1 OHS @70% of 1 rep max beginners try 50-55% ) Int 5: 1 Ground to Overhead + 1 OHS @ 80% |
| Metcon: 16 Min Cutoff | “Sebastian” 8-6-4-2 |
| Strengthcon- 14 Min | Snatch Push Press – 75%x5x3—75% for 5 reps for 3 sets |
| Recovery Work If Time/as a sub for any of the metcon movements if needed | Complete 1 round of the below recovery and then make up any recovery you missed earlier in the week: 1 Min Front Plank 10/10 Leg Swings over waist height object 20/20 Banded Side Steps 20 Ab Mat Situps |
| Stretch | 7 Min Mobility and Stretching Work |
| Date: | Thurs, 6/16/2016 |
| Warm-up/Activation Drill: 4 Min | 6 Rounds of 20 seconds of work/8 seconds to do 1 inchworm pushup Rounds 1,4, – Ab Mat Situps Rounds 2,5, – PVC Good Mornings Round 3,6, – Air Squats |
| Mobility- 10 Min | No Static Stretch Today- Mobility work instead to prepare for heavy lifts: 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 1. Alternating Side Lunges- hold r. side first, then left 2. Flying Supermans/superman hold 3. Spiderman lunges- hold r. foot forward first, then left 4. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 1. Wrist stretch- palm up/ palm down 2. Scorpions/iron cross Peanut rolls w/ Right side arm swing then left side |
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Metcon 10 |
Drop It While It’s Hot Summer Fit Challenge #4 3 Rounds for time: 400M Farmer’s Carry (any 2 objects) 20 Ab Mat Situps |
| Strengthcon- 15 | Front Squat – 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 91%x1 |
| Fatigue State Drill | 3x Max Sets of Toes 2 Bar- as long as you are holding onto the bar (thumbs wrapped), you can continue; rest 1 minute between rounds |
| Recovery (if done early and remaining time) | AMRAP in Remaining Time (at least 1 round): 10/10 Leg Swings 8/8 Turkish Getups 1 Min Plank Hold Left Side, 1 Min Plank Hold Right Side 10 Lateral Raises |
| Stretch and Mobility: 8 Min | |
| Date: | Friday, 6/17/2016 |
| Warm-up/Activation Drill: 5 Min | 9 Rounds of 20 seconds of work/10 seconds to do 2 inchworm pushups Rounds 1,4,7- Ab Mat Situps Rounds 2,5,8 – PVC OHS Rounds 3,6,9 – PVC Good Mornings |
| Mobility- 4 Min | Mobility Work 3 Rounds of 20 Seconds of Work/ 10 Second Hold of the following movements: 17. Alternating Side Lunges- hold r. side first, then left 18. Spiderman lunges- hold r. foot forward first, then left 19. Peanut rolls w/ plate- hold over tight spot 4 Rounds of 20 Seconds of work / 3 seconds to transition: 20. Wrist stretch- palm up/ palm down 21. Scorpions/iron cross 22. Peanut rolls w/ Right side arm swing then left side |
| Strengthcon- 14 | Find your 1 Rep Max Squat Clean Working in groups of 4-5 so full recovery between attempts and in USAW squares |
| Metcon- 18 Min Cap |
“Theo” 12-9-6-3 Squat Cleans and Jerks @65% of 1 rep max squat clean established above Muscle Ups Burpees |
| Recovery if time/ to sub any movements | 7 Min Recovery (1-3 rounds): 20/20 Black Banded Side Steps 1 MIN Plank Hold 10/10 Leg Swings over waist height 10/10 Windmills with light weight Finish 3 Rounds? Make up any recovery you missed for the week |
| Stretch :7 min |
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