Entries by Skip Miller

CrossFit Workout 6/16/18 – Saturday

Scheduling Note
We will be going to Overland High School Track on Saturday to complete test week with a mile time trial. The schedule will be as follows:

8-9 Boot Camp at FRCF
9:30-10:30 Overland Track

The gym will be open until 1pm, if you want to come back and get some extra work in after. Come have fun and run hard!

If you missed a day this week, please make up the test and enter your score on that day (just click ahead in the faceboard on ZP). If you know you’re going to miss a day tomorrow or Saturday, please ask your coach for the test coming up for that day. If you’re missing both, you get to choose.More…

CrossFit Workout 4/4/2018 Wednesday

General Warmup
10:00 of
Single arm hang, AMSAP e/hand
:10 single arm/single leg plank e/side https://www.youtube.com/watch?v=gz0CuV-HVGQ
Sagging pec stretch, 1:00 https://www.youtube.com/watch?v=plSEN8Pficc
3 perfect muscle up transitions w/feet on ground on the low rings https://www.youtube.com/watch?v=iX_zfUk5m-o 
Non max set of perfect triceps pushups

Workout Warmup
20 minutes to:
Find a max hold with e/hand on top clenched legless rope hold. 1:30 cap
Find a max ring support hold with your hands turned out 1:00 cap
Then
3 rounds, supersetted of:
40% max legless hold, left hand on top-if you capped out, each set go up to 1:30
50% ring support hold–if you capped out, each set go up to 1:30
40% max legless hold, right hand on top–if you capped out, each set go up to 1:30
rest 3:00

CrossFit Workout
3 minutes on
1 minute off
Every round buyin of:
150/100m row
6 unbroken ring rows at the most challenging height you know you can do 6 unbroken

Then work on
100 perfect tricep push ups for time.… More…

CrossFit Workout 4/3/2018 Tuesday

General Warmup
EMOM 15
Min 1 Star plank ups, 6 e/side w control pause at the top
Min 2 :30 planche lean
Min 3: Supinated puppy dog stretch w.barbell

Workout Warmup
5 Rounds of:
5 clean deadlifts to power position
3 high hang power cleans, building to a heavy but non-max set. AKA no misses
1 high box jump

CrossFit Workout
14 min AMRAP “DT plays Ball”
15 ball slams 30/20
12 Deadlifts 155/105
9 Hang Power Cleans 155/105

Lift
15 min to build to a max high hang squat clean from blocks
6 sets of 3 @ 80% of your heavy high hang squat clean
Rest 4:00 b/t sets

Skills
20 min at extremely low intensity
10 perfect back+arms only row strokes
10 perfect half strokes
10 perfect full strokes
rest as needed between sets

Conditioning
Around the world:
2:00 EASY row/bike (alternate)
1:00 Isometric hold
Round 1:Bottom of a squat hold with a 20/12 kb
Round 2:Crush hold AHAP https://www.youtube.com/watch?v=Jt6YNOSrdRk
Round 3:GHD back ext
Round 4:Jefferson curl hold w very light kb https://www.youtube.com/watch?v=y80cxEpuYEU

Entire sequence of 2 on 1 off for 12 rounds total (3 of each hold)

 … More…

CrossFit Workout 4/2/18 Monday

Warm-up
12:00 for 3 rounds of
Half-Kneeling Upside down KB Press 12 reps e/arm slower down than up
10 Pullup-plus
:30 Wrist Mobility, Coach’s choice
:15 ring row to chest hold

Weird Stuff
For time:
supinated C2B hold
Enter your time into ZP.
Then
For time:
Nose and Toes Handstand Hold
Enter your time into ZP.

CrossFit Workout
4 rounds for time of:
4 wall walks
10 burpees

Lift
Check ZP

Skills
Check ZP… More…

CrossFit Workout 3/30/18 Friday

Warm-up
5 x 3 of overhead squats, up to something that is heavy for you
easy 150 meter jog around the building

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
overhead squats, 95 lbs/65 lbs
step-up, 20″ box/16″ box
push-ups
150 meter run

Lift
5 heavy singles of:
deadlift

 … More…

CrossFit Workout 3/29/18 Thursday

Warm-Up
5 x 5 of push press, up to 135/95
interspersed with 20 double-unders and hand stand practice

CrossFit Workout
As many rounds in 20 minutes of:
5 HSPUs
7 tall box jumps,4-12″ higher than normal
9 burpees

If you can’t do a HSPU variation, please do 10 push-ups per round.

Lift
Make up a lift from this week.… More…

CrossFit Workout 3/28/18 Wednesday

Warm-up
5 rounds of:
a set of the pull-up warm-up
10 two-handed KB clean and jerks, ascending in weight

CrossFit Workout
For time:
1000 meter row
50 push-ups
50 KB swings, 24 kg/16 kg
50 pull-ups
500 meter row
25 push-ups
25 KB swings, 24 kg/16 kg
25 pull-ups

Lift
5 x 5 reps of:
overhead squat
Get up to something heavy. No racks.
Rest as needed.… More…

CrossFit Workout 3/27/18 Tuesday

Warm-up
5(1 power clean + 3 front squats + 1 jerk)
start counting at 50% of your lowest max and go up from there

CrossFit Workout
For time:
100 wall ball shots, 20 lbs/14 lbs

Every time that you stop doing wall ball shots, row 300 meters.

Lift
EMOM for 20 minutes of:
1 squat snatch + 1 snatch balance
Start at 65% and go up from there.… More…

CrossFit Workout 3/26/18 Monday

Warm-up
5 x 5 of hang power snatch, up to something heavier than your workout weight
a set of dips after each set

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
burpees to a ring
hang power snatch, 115 lbs/75 lbs

Lift
3 x 20 reps of:
back squat

Do the first set at 50% of your max back squat and see where you can go from there.
Take as much rest as you would like.… More…

CrossFit Workout 3/24/18 Saturday

 

CrossFit Workout
Teams of four.
One team member must be rowing the entire time.
The other three members can split the work up any way they wish.
The teams may switch out the person on the rower at any time and as often as they wish.

The Affiliate Cup final workout from the 2011 CrossFit Games.
Elizabeth
Fran
Grace
Isabel
Diane
Karen

Your score is your time, minus the total number of calories rowed by your team.  Each calorie is worth one second.… More…