Entries by John San Filippo

CrossFit Workout 11/17/18 Saturday

Warmup
5-step and 90 rep

Workout Warmup
15:00 of

Power cleans and deadlifts up to WOW

Pullup Warmup

CrossFit Workout

“Armistice”

AMRAP in 11 minutes
11 Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups

This is a veteran’s day WOD. Go hard.… More…

CrossFit Workout 11/16/18 Friday

Warmup
10:00 of
:30 pec smash w/kb/side
1 leopard crawl
:20 goblet squat hold

Workout Warmup
5 rounds
Slow first pull snatch+ 3 position snatch

10-20 pushups

Powell raises in side plank :40

CrossFit Workout
1:00 on 1:00 off for 20:00
Odd rounds Bike Cals
Even Rounds 21 unbroken wallballs

Coach’s Note
The wallballs have to be unbroken! Pick a weight you can do that at. If there’s no weight you can do 21 unbroken at, then scale to the highest number you can. Keep the bike cals sustainable.

Lift
Technique Warmup:
10:00 of:
3 muscle cleans+3 tall jerks

then 15:00 to build to a heavy in:
2 slow first pull cleans (not TAG) + 2 paused jerks (pause in the bottom of the dip)

Conditioning
10:00 easy row

6-8 400m row. Rest 1:30 in between rounds.

10:00 easy row

Skills
Accumulate 1:00 of freestanding handstand hold.

If you can do this in 3 or less attempts, 3 holds as long as possible

Try and do this in less attempts than last week… More…

CrossFit Workout 11/15/18 Thursday

Warmup
EMOM 12:00
Double under practice
calf smash (min 2 and 3)
rowing sprint start

CrossFit Workout
20:00 AMRAP
500m row
16 v-ups
100 double unders

Mobility
2 rounds:
1:00 couch stretch/side
1:00 elevated pigeon stretch/side
1:00 straddle stretch on the wall

Lift
No lift. do 30:00 of extra mobility or conditioning.

Conditioning
8×3 minute bike
rest :90 in between
keep consistent RPMs, 1 or 2 rpms faster than last week

Skills
Not for time: 10 rounds of:
:30 sorenson hold
2 10 second jefferson curls
3 cossack squats/side… More…

CrossFit Workout 11/14/18 Wednesday

Workout 
4 rounds:
:30 waiter’s carry hold/side
5 controlled articular hip rotation/side
1 wall walk+:10 hold

then kb warmup

Workout Warmup
5 rounds:
KB clean and press x 6

Ring dips AMRAP

Toe to bar/RMU practice

L-sit in support AMSAP

CrossFit Workout
4 rounds
30 kb snatches (total) 20/12
20 abmat situps
10 Toes to bar

RX+
24/16
GHD
5 RMU

Coach’s Note
Make sure you protect your hands in this workout. Use a kb weight that will let you use perfect form. This workout should be steady. Make your last round your fastest round. If you need to work on larger sets of T2B, don’t let yourself do singles today.

Lift
Close grip bench press
5x 3-5 reps between 86-92%

Conditioning
4 rounds of 2:00 rowing/1:00 off. Same pace every round

rest 6:00

4 rounds of 2:00 biking/1:00 off. Same RPMs every round

Skills
EMOM 10:
8/7 cal bike+4 kipping HSPU… More…

CrossFit Workout 11/13/18 Tuesday

Warmup
Every :90 for 12 rounds
1:00 Banded lunge stretch (1st and second minutes)
:45 of slow Barbell good mornings
250/200m easy row

then kb warmup

Workout Warmup
6 rounds:

4 Russian stepups/leg https://www.youtube.com/watch?v=paGUT49Rvlo

4 Nordic Hamstring curls https://www.youtube.com/watch?v=paGUT49Rvlo

:30 Single Leg Glute Bridge/side

then 1 quick set of back rack lunges– you should be able to do the workout weight first set

CrossFit Workout
5 RFT with a 12:00 cap
20 Back rack lunges 95/65
20/16 Cal row

Coach’s Note
Try and hold onto the bar. You can recover on the row if you need to. If you’re confident in your ability to go unbroken on the lunges, push the row to an uncomfortable place. Today should make your legs feel like they weight 100 pounds each. Go get it!

Lift
Front Squat 5x 3-5 reps between 86-92%%. No tempo, but have excellent positons!

rest 3:00 between sets

Conditioning
40:00 easy row
every 5:00 do a :20 goblet squat hold 53/35

Skills
Accumulate 20 perfect kipping ring muscle ups.… More…

CrossFit Workout 11/12/18 Monday

Warmup
3 rounds:
1:00 Barbell puppy dog
10 IYTs (one circuit is one rep) https://www.youtube.com/watch?v=3tekTQnSbH0
Double under practice

then barbell warmup

Workout Warmup
5 rounds
3 Position clean up to something heavy

Ring pullups AMRAP- try and get a few more than last week

Kipping Pullup Warmup

Straddle hollow hold :45

CrossFit Workout
15:00 cap
10-1 of:
Pullups
Box jump overs 24″/20″

In between each round, 1 heavy clean attempt.

2 scores:
Total time
Total weight successfully lifted

Coach’s Note
You should do this workout at the heaviest weight you can definitely clean. If you miss, you don’t get a second attempt that round. You can power or squat clean. If you can’t do 10 pullups unbroken, start your ladder at your max set, and repeat that number until you reach that point of the ladder (EG, 6 is my max set,  I go 6,6,6,6,6,5,4,3,2,1).

Lift
Technique warmup:
10:00 of tall snatches
then 15:00 to build to a heavy in:
2 slow first pull snatches

Conditioning
6 rounds:
:15 pronated pullup hold
15 cal bike
8 dumbell squat cleans 2×50/35
28 unbroken du
rest 1:00 between rounds.… More…

CrossFit Workout 11/10/18 Saturday

As a reminder, we will have open gym tomorrow, 9-12!

Warmup
5 step
90 rep

Workout Warmup
15:00 of:
Toe to bar practice
Back squats up to workout weight

CrossFit Workout
With a partner:
For time:
30 Back Squats 185/125
60 Toes to Bar
90 row cals
120 slam ball situps
90 bike cals
60 toe to bar
30 back squats 185/125… More…

CrossFit Workout 11/9/18 Friday

Warmup
10:00 of
:20 planche lean https://www.youtube.com/watch?v=FkX0PznhUkg
1 length bounding bear crawl
:30 wrist stretch

Workout Warmup
EMOM 16
Min 1: 1 Power snatch+1 power snatch balance+ 1 hang power snatch up to 135/95 (or around 70%)
Min 2: 7-15 pushups–if you can’t do pushups do a :20-:30 bottom of pushup hold
Min 3: :30 powell raises in side plank (one side per round)–Keep your arm straight the whole time!
Min 4 :40 jump rope practice

CrossFit Workout 
8:00 AMRAP
5 power snatches 95/65
10 Bar Facing Burpees
30 double unders/ 20 stick jumps

Coach’s Note
This workout should be fast and consistent. Pick a light weight for the power snatches, and try not to stop moving for the burpees. If you have double unders but 30 is too many for consistent sets, pick a number that you can get through with no or one break. If you can’t do DU do 20 stick jumps.

Lift
Close grip bench press
5x 3-5 reps between 84-88%

Conditioning
10:00 easy run

6-8 400m run.… More…

CrossFit Workout 11/8/18 Thursday

Warmup
12 min emom
:45 Banded lunge stretch
20 Banded hip pull throughs
10 ball slams

Then kb warmup

Workout Warmup
KB stepups x 6

Nordic hamstring curls x 4 FIGHT on the eccentric

:25 Weighted Single leg Glute Bridge/leg

5 Russian swings up to 70/53

CrossFit Workout
12:00 AMRAP
16 Cal row
12 Russian Swings 70/53
8 Goblet lunges (total) 70/53

Coach’s Note
This workout should be heavy. Use the row to recover, and try and keep the kettlebell work unbroken.

Lift
Technique warmup:
10:00 of tall snatches
then 15:00 to build to a heavy in:
3 slow first pull snatches

Conditioning
6x 4:00 bike
rest 2:00 in between
keep consistent RPMs, 1 or 2 rpms faster than last week

Skills
EMOM 10:
8/7 cal bike+4 alternating pistols… More…

CrossFit Workout 11/7/18 Wednesday

Warmup
3 rounds of:
10 leg lifts over kb with back against wall
Rowing technique work
Rowing sprint start
box jumps up to workout height

CrossFit Workout
1:00 on 1:00 off for
20:00
Odd rounds: Max meters row–goal is same pace every round, faster than last time.
Even: 10 Box jump step down+AMRAP v-ups

In-class Post Workout Mobility
2 rounds of:
1:00 Couch stretch left
1:00 couch stretch right
1:00 standing wide legged forward fold
1:00 elevated pigeon left https://www.youtube.com/watch?v=71YiKsj9f9Y
1:00 elevated pigeon right

Coach’s Note
The last few rounds of rowing should be very very challenging to hold your starting pace. Keep your v-ups as tight as possible. For the mobility, try and notice differences between sides, and keep your hips tucked under during couch stretch. If you like this structure, tell your coach. If you don’t, tell your coach.

Lift
No lift. do 30:00 of extra mobility or conditioning.

Conditioning
3 rounds of 2:00 rowing/1:00 off. Same pace every round

rest 6:00

3 rounds of 2:00 biking/1:00 off.… More…