Posts belonging to Category Daily Workouts



Thursday 140918

April representing Surge down in Panama.  Hope you guys are having a great time on the honeymoon you never got!!!

Schedule Reminders:  6:15 class is Cancelled, Yoga is good to go.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets:

  • Wt. Dip/Push Up x 6-8 @20X1
  • Banded Lateral Steps x 10 ea.

Skill:

WOD:
Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest)

  • Row/Airdyne Calories
  • Burpee Plate Jump
  • Pull Ups
  • Russian KB Swings
  • Rest 1 Minute Between movements

*Score equals lowest set performed then 4 movements added together.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets:

  • Wt. Dip/Push Up x 6-8 @20X1
  • Banded Lateral Steps x 10 ea.

Skill:

WOD:
Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest)

  • Row/Airdyne Calories
  • Burpee Plate Jump
  • Pull Ups
  • Russian KB Swings
  • Rest 1 Minute Between movements

*Score equals lowest set performed then 4 movements added together.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day
A) Mobility and MaintenanceYoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 140917

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Overhead Squat x 5 @ 3311

Skill:

WOD:
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Overhead Squat x 5 @ 3311

Skill:

WOD:
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Power Clean x 1

(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)Loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+, 80+

B) 8 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Sets 5-8 – 1 rep @ 92-95%

C) 3 sets: (Perform After WOD)

  • GHD Raises x 6-8 @ 3011

Skill:

WOD
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

Tuesday 140916

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • 1A) DB Bench Press x 10
  • 1B) Plank Hold x 45-60 Seconds

Skill:

WOD:
AMRAP in 15:

  • 30 Wall Balls
  • 30 Mountain Climbers
  • 25 Step Ups
  • 25 Sit Ups
  • 20 Burpee
  • 20 KB Swings
  • 15 DB Shoulder to Overhead
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Rounds NOT for time of: (Perform After WOD)

  • 400-300-200-100m Row
  • 5 Bench Press 225/135
  • 10 Bent Over Barbell Row 155/95
  • 15 GHD Sit Ups

*Perform 400m Row, 5 BP, 10 BOBR, 15 GHDSU. Then 300m Row, 5 BP, 10 BOBR, 15 GHDSU and so on.

Skill:

WOD:
“Open Test”

AMRAP in 20 of:

  • 50 Wall Balls
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Snatches  145/100
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 5 Sets:

  • Narrow Grip Overhead Squat x 3 @ 3311

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

Skill:

WOD
“Open Test”

AMRAP in 20 Minutes:

  • 50 Wall Balls 20/14
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Snatches 145/100
  • 10 Muscle ups
Additional:
  • 10 Minutes Mobility

Mind Body Course at Surge

juliet2

 

We are going to be starting a mind/body course at Surge!

I have put together this questionnaire to get you started thinking a little deeper about you; your goals, your work, your family, your Self and your life. Please take some time to fill it out – even if you don’t go any further in the mind/body course this questionnaire can give you valuable information about where you are and where you want to go. As Carl Jung said,

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”

When you get done filling it out – send it back to me. I will give you feedback on all of your answers to help you and I get more clarity about your personal situation and then I will put together a workshop or seminar to help the most people at one time. I can still work with you one-on-one if you prefer as well.

What my intention is behind this is to hopefully help you, not just when you are at Crossfit (since we all know the mind can REALLY mess with us during our workouts), but also be able to help you take what you learn from me into your life to make it better, more productive and more fulfilling. To use exercise and physical activity to go deeply into your being and pull out your greatest capacity, your greatest strength, your greatest self!

Mind training is truly one of the most important things you can do in your life. To the ancient Greeks, exercise was a tool used to harness an even greater potential than the physical skills derived directly from it. Exercise was designed to take the integrated mind, body and spirit established at rest into dynamic physical activity, and then into daily life.

Looking forward to the journey!

Juliet

juliet.schutte@yahoo.com

Monday 140915

How important is sleep?  Study shows that athletes potential for injury decreases significantly with more sleep.  We’re all busy people get your things done, so you can get your Z’s.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Front Squat x 7

Skill:

WOD:
5 Rds For Time:

  • 7 Deadlift
  • 30 Squats
  • 14 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • Front Squat x 7 @ 80-83%

Skill:

WOD:
5 RFT:

  • 7 Deadlifts 275/185
  • 30 Air Squats
  • 7 Strict Handstand Push Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B) 5 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid knee, mid thigh, “pockets”/high hang – USE STRAPS)

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 6 reps @ 70%
  • Set 5 – 4 reps @ 80%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 4 reps @ 85%
  • Set 8 – 4 reps @ 85%

Skill:

WOD
5 RFT:

  • 7 Deadlifts 275/185
  • 30 Air Squats
  • 7 Strict Handstand Push Up
Additional:
  • 10 Minutes Mobility

Saturday 140913

Essentials

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • DB Single Arm Bent Over Row x 20
  • Anchored Wt. Sit Up + Russian Twist x 10ea.

Skill:

WOD:
A) With a Partner Complete AMRAP in 6 Minutes:

  • 12 Wall Ball
  • 12 Lunges (Total)
  • 12 Sit Ups
  • 12/9 Push Ups
  • 12 Burpees

Rest 4 Minutes then…

B) With a Partner Complete AMRAP in 6 Minutes:

  • 9 Wall Ball
  • 9 Lunges (Total)
  • 9 Sit Ups
  • 9/6 Push Ups
  • 9 Burpees

Rest 4 Minutes then…

C) With a Partner Complete AMRAP in 6 Minutes:

  • 6 Wall Ball
  • 6 Lunges (Total)
  • 6 Sit Ups
  • 6/3 Push Ups
  • 6 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • DB Single Arm Bent Over Row x 20
  • Anchored Wt. Sit Up + Russian Twist x 10ea.

Skill:

WOD:
A) With a Partner Complete AMRAP in 6 Minutes:

  • 12 Wall Ball
  • 12 Lunges (Total)
  • 12 Sit Ups
  • 12/9 Push Ups
  • 12 Burpees

Rest 4 Minutes then…

B) With a Partner Complete AMRAP in 6 Minutes:

  • 9 Wall Ball
  • 9 Lunges (Total)
  • 9 Sit Ups
  • 9/6 Push Ups
  • 9 Burpees

Rest 4 Minutes then…

C) With a Partner Complete AMRAP in 6 Minutes:

  • 6 Wall Ball
  • 6 Lunges (Total)
  • 6 Sit Ups
  • 6/3 Push Ups
  • 6 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
  • Rest 30 seconds
  • 60 Seconds of Handstand Walk (accumulate as much distance as possible)
  • Rest 30 seconds

B) 3 sets: (Perform After WOD)

Skill:

WOD
A) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 175/115
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

B) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 155/105
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

C) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 135/95
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

*Partner will alternate movements.  Partner A performs Squat Snatches then Partner B performs burpees, then partner A performs Chest to bar pull ups.  Next round partner B performs snatches, partner A performs burpees, and partner B performs Chest to Bar pull Ups.

Additional:
  • 10 Minutes Mobility

Friday 140912

Train Today for Those who CannotFDCross343

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

At the 25 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 3 Power Clean 165/115
  • 4 Push Press
  • 3 Muscle Up

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 1

  • Sets 1-2 – 55%
  • Sets 3-4 – 65%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

Skill:

WOD
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

At the 20 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 3 Power Clean 185/125
  • 4 Push Press
  • 3 Muscle Up

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Additional:
  • 10 Minutes Mobility

Thursday 140911

We will be performing a 9/11 Memorial WOD on Friday.  But until then know that all those who were lost on that tragic day are not forgotten.  We are extremely thankful to all the men and women who serve this great country of ours.  With out each and everyone of you we wouldn’t be able to have the opportunities that we do each and everyday.  If anyone is interested there is a 9/11 stair-climb being performed at Red Rocks.  For more information go to http://www.911stairclimb.com/911stairclimb/Home.html.

Schedule Reminders:  6:15 class is Cancelled, Yoga is good to go.  The 8 week Endurance class is cancelled this week.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Good Mornings x 6-8
  • Strict Toe to Bar x 8-10

Skill:

WOD:
In Teams of 3 Perform 2 Rds for Reps:

  • 4 Minutes Rowing/Airdyne For Calories (Alternate Every 10 Calories)
  • 3 Minutes Slam Balls (Alternate Every 10 Reps)
  • 2 Minutes Man Makers (Alternate Every 5 Reps)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Good Mornings x 6-8
  • Strict Toe to Bar x 8-10

Skill:

WOD:
In Teams of 3 Perform 2 Rds for Reps:

  • 4 Minutes Rowing/Airdyne For Calories (Alternate Every 10 Calories)
  • 3 Minutes Slam Balls (Alternate Every 10 Reps)
  • 2 Minutes Man Makers (Alternate Every 5 Reps)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery Day
A) Mobility and Maintenance

Yoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 140910

Renee Representing Surge at the Tough Mudder, great job on the Monkey ladder!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • 2 Hang Power Clean + 2 Front Squat

Skill:

WOD:
7 Sets: (Every 2 Minutes)

  • 5 Hang Power Cleans
  • 30 Mountain Climbers
  • 7 Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Power Clean x 1 (Build to today’s 1 RM)

B) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 80-83%

Skill:

WOD:
7 Sets: (Every 2 Minutes)

  • 5 Power Cleans @ 70% of A
  • 30 Double Unders
  • 7 Strict Pull Ups (C2B if you have them)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Front Squat x 1

Loads per set (by %): 50, 60, 70, 75, 80, 85

B) 10 Sets: (Sets 1-6 = Every 90 Seconds, Sets 7-10 = Every 2 Minutes)

  • Clean x 1

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C) 3 sets: (Perform After WOD)

Skill:

WOD
10 Sets: (EMOM)

  • Minute 1 – 20 Jumping Lunges with Barbell 75/55
  • Minute 2 – 15 Unbroken Wall Ball 30/20
  • Minute 3 – 10 Toes to Bar
Additional:
  • 10 Minutes Mobility

Tuesday 140909

Brittany and Jimmy Representing Surge Face Tats at the Tough Mudder!!!

Ryan looking oh so clean at the Tough Mudder!!!

Essentials

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

  • DB Bench x 10

Skill:

WOD:
3 Rds For Time:

  • 400m Run W/Plate Held Over Head
  • 15 Dips/Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

Skill:

WOD:
3 Rds For Time:

  • 400m Run W/Plate Held Over Head 45/25
  • 15 Ring Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

A) 5 sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
  • Rest 90 seconds
  • Weighted Chest to Bar Pull Ups x 4-6 @ 21X0
  • Rest 90 seconds

B) 3 Sets:

Skill:

WOD
2 sets for max reps:

  • 4 Minutes of Rowing (for meters)
  • 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension)
  • 2 Minutes of Chest to-Bar Pull Ups
  • Rest 4 minutes
Additional:
  • 10 Minutes Mobility