OUR WORKOUT BLOG HAS MOVED

We will no longer be posting programming to WordPress. Please follow and bookmark our WOD & BLOG page on our official Avalon Crossfit website to find All levels Crossfit and Bootcamp Programming

: www.avaloncrossfit.com/wod.php

 

Please unbookmark this website going forward.

Thank you!


All Levels Crossfit 7/11/2016 – 7/15/2016

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.


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:
https://www.facebook.com/groups/avaloncrossfit/

For more info on training in the various cycles at Avalon, please check out Avalon’s programming philosophy document and the rest of our coach’s corner articles here:
http://avaloncrossfit.com/coach

___
You can become part of the Avalon CrossFit member forum here: https://www.facebook.com/groups/avaloncrossfit/

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:
315/220#-lb. deadlifts * Note-weight should NOT be more than 65% of your max from the strengthcon- scale down accordingly
Bar muscle-ups

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
Complete as Many Rounds as Possible of
15-foot rope climbs, 1 ascent
30 Ab Mat Situps
35 kb swings 24/16
400M Run

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
3 sets of max weighted ring dips with full recovery between each set

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:
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

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  

 

 

 

 


CrossFit Bootcamp: Week of July 11th

Monday, July 11, 2016
BootCamp at 7AM and 4:30PM
Start on any WOD, then proceed in order
WOD #1
CrossFit HQ Main Board WOD Tuesday 160705
Complete as many rounds as possible in 7 minutes of:
25 double-unders- sub 75 singles
5 burpee bar muscle-ups –sub 5 burpees + 5 pullups + 5 ring dips

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!


All Levels Crossfit 7/4/16 – 7/8/16

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:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

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:
https://www.facebook.com/groups/avaloncrossfit/

For more info on training in the various cycles at Avalon, please check out Avalon’s programming philosophy document and the rest of our coach’s corner articles here:
http://avaloncrossfit.com/coach

___
You can become part of the Avalon CrossFit member forum here: https://www.facebook.com/groups/avaloncrossfit/

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:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

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
4 Rounds of 20 Seconds of work / 3 seconds to transition:

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
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

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 150611

3 rounds for time of:
7 bar muscle-ups
205-lb. squat clean and jerks, 7 reps
Post time to comments.

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
CroSsFit Main Board WOD from Friday 150619

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

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  

 

 


CrossFit Bootcamp: Week of July 4th 2016

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

Drop It While It’s Hot Summer Fit Challenge Week #7
CroSsFit Main Board WOD from Friday 150619

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

 


All Levels Crossfit 6/27/2016 – 7/1/2016

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:
https://www.facebook.com/groups/avaloncrossfit/

For more info on training in the various cycles at Avalon, please check out Avalon’s programming philosophy document and the rest of our coach’s corner articles here:
http://avaloncrossfit.com/coach

___
You can become part of the Avalon CrossFit member forum here: https://www.facebook.com/groups/avaloncrossfit/

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
“Aiden Northrop” Compare to 6/22/15
15 Min AMRAP
3 Wall Walks (belly to the wall for Rx)
6 Burpees
9 Calories on the Rower
12 Clean and Jerks 135/95*
*Note this weight should NOT be more than 65% of your most recent C+J max.
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”


21 Min AMRAP:
8 Pendlay Rows @ 80% of 1 rep max- 75% if your max went up more than 10lbs
8 Box Jumps or Step Ups
8 Toes 2 Bar
800M Run

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
Clean and Jerk 85% x(2+1) x5
using 85% of most recent max clean and jerk max, you’ll do 2 cleans + 1 jerk one time for 5 rounds.

 

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  

 

 


CrossFit Bootcamp: Week of June 27th 2016

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.

 


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