Posts belonging to Category Daily Workouts



Wednesday 140827

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 3 Sets:

  • Hip Ext. x 10-15
  • Plank Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 77-80% of 1 RM

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Hang Clean + Clean

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 @ 90-95%

Skill:

WOD
10 Sets:(EMOM)

  • Minute 1 – 15 Heavy Russian KB Swings (use the heaviest bell you can, or switch to Double KB Swings)
  • Minute 2 – 10 Walking Lunges with KB or DB (choose load)
  • Minute 3 – 12 Burpee Box Jump Overs 24/20
Additional:
  • 10 Minutes Mobility

Tuesday 140826

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Pull Ups
  • Rest 60 Seconds

Assisted Pull Up Athletes:

5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3-4
  • Negative Pull Up x 2-3 + Supine Row x 5-7 @2111

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips/Push Up
  • 1 Minute Lateral Stick Jump
  • 400m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Chest to Bar Pull Ups
  • Rest 60 Seconds

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips
  • 2 Minute Double Unders
  • 600m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
  • Rest 90 seconds
  • Weighted Chest to Bar Pull-Ups x 6-8 @ 21X0 (go as heavy as possible while still making the rep range)
  • Rest 90 seconds

B) Take 15 minutes to build to today’s 1 RM Bench Press

Skill:

WOD
4 sets for max reps of:

  • 3 Minutes of Rowing (for max Meters)
  • 2 Minutes of Double Unders
  • 1 Minute of Muscle Ups
  • Rest 3 minutes

Note sets as follows:
742m/177/14
735m/165/11
etc…

Additional:
  • 10 Minutes Mobility

Monday 140825

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7

Skill:

WOD:
AMRAP in 9 Minutes:

  • 6 DB Thruster
  • 6 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7 @ 77-80% of 1 RM

Skill:

WOD:
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

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 – 6 reps @ 80%
  • Set 8 – 4 reps @ 80%

Skill:

WOD
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Saturday 140823

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD

“Team Nukes” Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Friday 140822

“Surge Girls Nigh Out”

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

10 Sets: (EMOM)

  • High Hang Power Snatch (Pockets) + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below the Knee)

Skill:

WOD:
3 Rds For Time

  • 21 KB Swing
  • 15 Goblet Squat
  • 9 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Front Squat x 3

B) 6 Sets: (EMOM)

  • Hang Power Snatch (Mid Thigh) + Power Snatch (Build over the coarse of the 7 Sets.  NOT MAXIMAL, focus on good mechanics and technique.  If technique is not perfect do not increase load)

Skill:

WOD:
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

15 Sets: (EMOM)

Hang Snatch + Snatch

*Loads: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90 (Use these % as a guideline. If weight and technique are not feeling good dial back the load and focus on technique)

B) 4 Sets: (Every 2 Minutes)

  • 4-Stop Halting Snatch Deadlift (Just below knee, above knee, mid thigh pockets) x 1

Skill:

WOD
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

Thursday 140821

Schedule Reminders:  6:15 class is cancelled.  8 week Endurance class starts at 5 pm.

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:

  • Bent Over Bar Bell Row x 8
  • RDL x 8

Skill:

WOD:
AMRAP in 9 Minutes:

  • 100m Run
  • 50ft DB Walking Lunge
  • 12 Burpee
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:

  • Bent Over Bar Bell Row x 8
  • RDL x 8

Skill:

WOD:
AMRAP in 9 Minutes:

  • 100m Run
  • 50ft DB Walking Lunge
  • 12 Burpee
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 140820

William “the warrior” Lee

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

4 Sets: (Every 90 Seconds)

  • Bulgarian Squat x 6-8 ea.

Skill:

WOD:
5 For Time:

  • 20 Wall Ball
  • 10 ea. DB Renegade Rows
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 5 @75% of 1 RM

Skill:

WOD:
5 For Time:

  • 25 Wall Ball
  • 3 Rope Climbs
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

6 Sets: (Every 2:30)

Front Squat

  • *Set 1 – 4 reps @ 75-80%
  • *Set 2 – 3 reps @ 80-85%
  • *Set 3 – 2 reps @ 85-90%
  • *Set 4 – 4 reps @ 80-85%
  • *Set 5 – 3 reps @ 85-90%
  • *Set 6 – 2 reps @ 90-95%

Skill:

WOD
5 Rds For Time:

  • 25 Wall Ball
  • 5 Rope Climbs
Additional:
  • 10 Minutes Mobility

8 Week Endurance Clinic

posebibs

When: August 21-Oct 9th Thursdays from 5-6pm

Cost: $80 for non members $60 for Surge members

We are excited to announce that we are finally going to start an endurance program. We have had a lot of interest in athletes wanting to run “better” and faster. Learning proper run technique is key to making this happen. Over the 8 weeks we will cover Pose running, and take the time to learn the correct mechanics and CF Endurance methodology  I will also be giving out 3 day a week run programming that you can do on your own. If you hate running you should be doing this clinic. I promise you will finish it, a better runner and also someone that doesn’t dread running every time you see it come up in the WOD. It will make you more efficient at running in WODS and able to come in the door and get right to work. That’s everyone’s goal right? So now when I say run all the way to your next movement you will be able to!

If you love running you should also be doing this program. Enjoy what you do and make yourself better and faster!

Are you doing Girls gone RX? You need to have a decent 400m run so that you an get to the other movement. You have time to get better before the event!

If you have friends that would like to join us this is open to the public, but you receive a discounted rate as a Surge member. There have been lots of questions with people knowing that they are going to miss week 1, or a few weeks of the program. You will be fine if you miss a class or two so don’t let that hold you back.

Don’t forgot this is right before yoga so if you have the time to stay and stretch after this is perfect timing! Your calves, feet ad Achilles may be a a little sore after the first few weeks so this is a great opportunity to take care of yourself! Yoga is $5 a class and also open to the public.

We are also going to hosting a community 5K Fun Run on Oct 11. Which happens to be 8 weeks for now. That will be a perfect time to test your speed an mechanics and raise money for a great cause!

 

 

Tuesday 140819

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2:30)

B) 5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3
  • Strict Pull Ups x 3-5

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean
  • 30 Mountain Climber
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2:30)

B) 2 Sets:

  • ME Strict Handstand Push Up + ME Kipping Handstand Push Up

(If you do not have HSPU, perform 2 sets of seated DB Strict Shoulder Press x 20)

C) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest :50 Seconds

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean 135/95
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2 Minutes)

B) 2 Sets:

  • ME Strict Handstand Push Up + ME Kipping Handstand Push Up\
  • Rest 90 Seconds

C) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest :50 Seconds

Skill:

WOD
5 Rds For Time:

  • 10 Hang Power Clean 135/95
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

Monday 140818

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7

Skill:

WOD:
AMRAP in 8 Minutes:

2 Rds

  • 5 Deadlifts
  • 10 Burpee
  • Rest 45 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7 @ 75% of 1 RM

Skill:

WOD:
“Hell of The West Qualifier 1″

AMRAP in 8 Minutes:

2 Rds

  • 10 Deadlifts
  • 10 Bar Facing Burpee

* Deadlift weight increases when athlete successfully completions the 2 Rds, weights are as follows:

  • Open Men: 195-225-255-285
  • Open Women: 125-150-175-200
  • Novice Men: 155-185-215-245
  • Novice Women: 95-125-155-185
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30)

  • Back Squat x 8-10

*Work as heavy as you can for each set.

Skill:

WOD
A) “Hell of The West Qualifier 1″

AMRAP in 8 Minutes:

2 Rds

  • 10 Deadlifts
  • 10 Bar Facing Burpee

* Deadlift weight increases when athlete successfully completions the 2 Rds, weights are as follows:

  • Open Men: 195-225-255-285
  • Open Women: 125-150-175-200
  • Novice Men: 155-185-215-245
  • Novice Women: 95-125-155-185
Additional:
  • 10 Minutes Mobility