Thursday December 12, 2013

David, Brian, and Morgan crushing their pullups in Tuesdays workout.

**Announcements, etc…**

• JWOD (jump rope WOD) class!  Since we are the headquarters of RPM after all, and, as a result, surrounded by all this jump rope talent in Shane and Michelle, we thought it made sense to have a regular jump rope class on the schedule.  So, we will be adding this to our Wednesday evening line-up beginning next week, 12/18 at 7pm.  There will then be a 2 week hiatus for the holidays, and we'll pick it back up on Jan 8th at 7pm.  The first 2 classes will be more of the "workshop" style, covering the basics and mechanics of jump rope in detail with the goal of improving your double-unders and rope skills.  After that, you'll be coached through more of a traditional jump rope workout like the ones used by the competitive jumpers in their training.  So if you want to put a little extra conditioning and power work into your routine, join us Wed nights at 7pm for the JWOD class!

CROSSFIT 

S&P cycle: SQUAT- pull - press - pull - off

A. back squat: 3 x 5, add 5lbs from last cycle, take 3-4 sets to build to working load, rest as needed

*If you fail a set, you'll back off by 10% next squat day and build again from there.

B. 5 rounds for time:

• 6 power snatches (115/75)
• 9 OHS (115/75)
• 12 ring dips

C-SPORT 

A. 4 rounds

• 400m run or row
• 15 body rows
• 15 ball slams
• 15 ab wheels

B. 4 rounds:

• 100 speed step jump rope
• 15 squats on Bosu ball
• 15 knees to elbows
• 15 strict press

C. 1k watt bike time trial

COMP 

Warmup - foam roll calves, practice bounding/tapngo box jumps, snatch balance

A. Squat Snatch @ 80%-90% effort, 3 reps x 3 sets, rest 3 min

B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets, rest 3 min - speed through middle

C. OHS Medium weight, AMRAP x 3 sets, 5 min bt sets (pick a weight you can do for 10-25 reps and stick with that)

ROMIK

A. SMR: traps/upper back

B. 2 min stretch on each:

• hammies
• wall of death
• pigeon

Post results and thoughts to comments.

Wednesday December 11, 2013

8am C-Sport tackling the Farley Rd. hill.

CROSSFIT 

S&P cycle: squat - pull - press - pull - off

A. 5-8 min to find max distance standing broad jump

B. 5-8 min to find max distance slam ball thruster throw; throw it like a wall ball shot (full squat), only out in open space for max distance.  (35-50/20-35)

C. 5 rounds for time:

• 10 push press/jerk (135/95)
• 15 GHD situps (scale to 35 abmat)
• 400m run

*compare to Nov 13, 2012

**Early/Late classes, if you decide it's too cold to run, sub 3 min of jump rope instead.

C-SPORT 

A. 4 sets continuous

• 15 second superman hold
• 15 second straight arm plank
• 15 second jumping jacks
• 15 second air squats

B. 6 rounds

• 30 sec Burpees
• 30 sec KBS
• 30 sec Push Ups 

C. 5 rounds

• 45 sec row
• 15 sec rest
• 45 sec plank
• 15 sec rest
• 45 sec step ups
• 15 second rest
• 45 sec weighted sit ups 
• 15 sec rest

E. 4 sets:

• 20 Renegade Rows
• 15 Back Ext
• 10 Tube Walk per Side

COMP 

*rest day

ROMIK

A. SMR: calves/hammies

B. 2 min stretch on each:

• hammies
• wall of death
• pigeon

Post results and thoughts to comments.

Tuesday December 10, 2013

 

Congrats to those LG Wildcats, who beat St. Francis on Saturday to win it's 14th CCS title!   Photo via SJ Mercury News

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. clean: 3-3-2-2-1-1-1; rest as needed

B. 3 rounds, each for time:

• 30 pullups (start with Max UB each round, and note result)
• 30 burpees (note # UB each round)

*rest 4 min bt rounds

**Compare to Jan 3, 2010

C-SPORT

A. 5 sets:

• 30 sec Box Jumps
• 30 sec off
• 30 sec Burpees
• 30 sec off

*you may start on either exercise

rest 2 min

B. 10 Min Clock:

• 1600/1200m Row
• AMRAP Turkish Get ups w/time left

rest 2 min

C. AMRAP in 10 min

• 200m Run
• 15 Wall Balls
• 15 KBS

D. Complete in any order for quality:

• 25 Back Ext
• 25 V-Ups
• 25 Knees 2 Elbows
• 25 Controlled Knee Tucks in Plank 

COMP 

5 min row @ high aerobic effort (breathe hard!)

+

5 min recovery

+

10--1> for time @ high aerobic:

• Ring Dips
• Box Jumps - 30"/24” - step down 

+

5 min recovery

+

5 min row @ high aerobic effort (breathe hard!)

+

5 min recovery

+

For time @ high aerobic:

• Muscle-ups - 7,6,5,4,3,2,1(scaled to amrap MU + burpee CTB pullup with remainder)
• Air Squats - 35,30,25,20,15,10,5
• Double Unders - 70,60,50,40,30,20,10

+

5 min recovery

+

5 min row  @ high aerobic effort (breathe hard!)

Daily ROMIK

A. Myofascial: quads/calves

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Monday December 9, 2013

Who wore it best?...Rodgers vs. Rogers.

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. split jerk: to a heavy single

B. 6 rounds for time:

• 1, 2, 3, 3, 2, 1 deadlift (355/225, scaled to 85% 1RM)
• 10yds handstand walk (scaled to wall runs, hs hold, or wall climbs)

C. 5 min L-sit practice

C-SPORT

A. Complete AFAP:

• run up farley 
• jog down
• lunge up farley
• jog down
• run up farley

B.  AMRAP in 20 min:

• 10 burpees
• 10 cal row
• 10 pullups
• 10 thrusters

C. 25 ab wheel reps + max plank hold 

COMP (this week's rest days: Wed/Sun)

A. Squat Clean Cluster, 1.1.1 x 5 sets, rest 5 min

B. Clean Grip DL @ 11X1, 2 reps @ 50% RM x 12 sets, 45 sec - focus on speed off floor, follow tempo, reset b/t reps

C. TapnGo Clean and Jerk for max weight unbroken 15,12,9 - rest 5-7 min bt sets

Daily ROMIK

A. Myofascial: shoulders/traps

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Sunday December 8, 2013

Joey P. working on his 3RM.

OLY

*technique practice with Coach Ian Droze, Team USA weightlifting, at 9am!

CROSSFIT

S&P Cycle: squat - pull - press - pull - off

**Coach's choice… tomorrow we've got: split jerk, handstand walk, deadlift.

C-SPORT

*rest day

COMP

*rest day

Daily ROMIK

A. Myofascial: shoulders

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Saturday December 7, 2012

Early AM speed step practice. 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A.  snatch: to a heavy single

B.   15 min AMRAP:

• 10 ring dips
• 15 pushups
• 200m run

C-SPORT

A. 3 Rounds

• 10 Ball Slams
• 15 Push Ups
• 20 Thrusters 
• 25 Box Jumps
• 30 Weighted Sit Ups

B. 3 Rounds 

• 10 Burpees
• 15 Knees 2 Elbows
• 20 Single Arm OH Lunges
• 25 KBS
• 30 Cal Row

COMP

A. 10 rounds for time:

• 10 pullups
• 10 box jumps 24/20 - step down 

rest 15min

B. For time:

• 100 DUs
• 100 wallballs

Daily ROMIK

A. Myofascial: hips/glutes

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Friday December 6, 2013

Deadlifts and Burpees for lunch at the noon class!

 **Announcements, etc...**

• Hey y'all, seeing as it feels like it might snow here at any moment... we're making an effort to keep the doors closed at the coldest part of the days, but that's not always entirely possible and this building wasn't built yesterday, so you'll probably still want some warm layers to begin your workouts in.    

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A.  back squat: 3 x 5; rest 3 min, add 5lbs from last cycle building quickly in 3-4 sets to your working load, unless you failed a set last time, in which case you will drop the weight by 10% for today.

B.  3 rounds for time (8 min cap):

• 20 GHD situps
• 15 KBS (70/53)

C.  3 rounds for time (8 min cap):

• 15 toes through rings
• 10 squat cleans (135/95)

*rest 10 min bt B & C, you may do them in either order

**for the cleans, if you can't do at least 5 unbroken reps at Rx weight on the first round, scale it to the heaviest weight you can do that with.

C-SPORT

A. "Annie"

50-40-30-20-10 rep rounds:

• Double Unders
• Sit Ups

B. "Jackie"

• 1,000m Row
• 50 Thrusters
• 30 Pull Ups

C. "Nancy"

• 5 Rounds:
• 400m Run
• 15 OHS

COMP

A. 5 min row warmup, practice snatch balance, practice bounding and tapngo box jumps.

B. 3 rounds for time:

• 10/8 Thrusters - 95/65
• 10/8 Chest to Bar pullups
• 10/8 Burpees

Daily ROMIK

A. Myofascial: you choose

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Thursday December 5, 2013

 

Waiter carry warm-up in Coach Greg's class on Tuesday.

**Announcements, etc…**

• CrossFit Cadence Kids!!!  Beginning in January, we will (at long last) be launching the Cadence kids program!  And I couldn't be more thrilled to announce that the program is going to be headed up by our very own Michelle Fongson (a.k.a. Jump Rope Michelle)!  In addition to being a CrossFit stud, Michelle is a natural coach, with years of experience teaching youth jump rope and gymnastics.  Could there be a better backround for a CrossFit kids instructor?!?! To start things off, we'll be offering classes for ages 8-12 on MWF 3:30pm to 4:30pm, with hopes of a class for the 13-15 year olds soon to follow.  Due to it's ability to reach such a large audience, registration is going to be run through the Los Gatos Rec Dept., and as soon as it opens I will post the link here.  I've always said, I didn't want to do a kids program until I felt we could really execute it to the highest standard.  Well, that time has come, and I can't wait to share more about it.  So stay tuned for more info soon!  

• There's still a little time and a few spots left to get in on the 6 month pre-pay offer.  That's 6 months for $750, which means you get a month free!  I can only offer a few of these though, and it's first come first serve, so if you're interested, let me know ASAP.  And even if you miss this, we always have the 1 year pre-pay discount available.

CROSSFIT 

S&P cycle: squat - pull - press - pull - OFF

3 rounds for time:

• 1k row
• 10 wall climbs
• 30 box jumps (24/20)
• 200 speed step singles

*for the speed step, go ahead and count every time the rope passes under you as a rep.  However, just so you know… in competitive jump rope, they score speed step by only counting the right foot, mainly because the jump ropers move too fast for a judge to count both feet accurately.  You'll see evidence of this if you happen to workout with Shwin or Michelle today. :)

C-SPORT 

A. 5 sets For Time @ High Effort:

• 300m Row
• 75 Double Unders (150 singles)
• 15 Push Press
• 15 Step Ups
• 4 Lengths Bear Crawl

*rest 3-4 min b.t sets

**Mix up order of movements every set, the goal is to have the same time each set regardless of the order you complete the movements in. 

B. 4 sets:

• 10-15 Knees 2 Elbows
• 10- 15 Back Ext
• 30 sec Side Plank/ side

COMP 

A. Squat Snatch. OHS, 1.2 x 5 sets, 5-7 min

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min - focus on speed through the middle

C. Hang Power Clean and Push Jerk TapnGo, 5 reps x 5 sets, 2 min - start heavy and go up as needed

ROMIK

A. SMR: traps/upper back

B. 2 min stretch on each:

• hammies
• wall of death
• pigeon

Post results and thoughts to comments.

Wednesday December 4, 2013

The noon class doing their best sea world impression.

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. 5 rounds:

• 3 weighted pullups
• 3 strict pullups
• 6 kipping pullups

*rest 3-4 min bt rounds

**try to do all 12 reps without coming off the bar

***if you can't do strict/weighted pullups, scale as needed

B. 5 rounds for time:

• 10 deadlifts (245/155)
• 10 lateral bar hopping burpees

C-SPORT

A. 4 Rounds:

• 40 sec Box Jumps
• 40 sec Wall Balls
• 40 sec Sit Ups

rest 2 min

B. 4 Rounds:

• 40 sec KBS
• 40 sec Burpees
• 40 sec Plank

rest 2 min

C. As a Pair complete 80 burpees total AFAP

*only 1 partner can work at a time; the other partner rests 

**individual option: 40 burpees AFAP

D. As a Pair complete 200 Lunges

*only 1 partner can lunge at a time. While 1 partner lunges, the other partner holds bumper plate locked out overhead

*Lunges count only when the bumper plate is held overhead by the other partner

Bumper Weight (45#/25#)

**individual option 100 OH lunges

E. As a Pair complete 1600m Run

*This run will be divided into 200m intervals; only 1 partner runs at a time while the other partner rests. 

**individual option 1 mile run for time

COMP

*Rest day

Daily ROMIK

A. Myofascial: quads

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.

Tuesday December 3, 2013

 

Team "Delsea" ready to go!

**Announcements, etc…**

• Hey guys, we're looking for another full time person for RPM... so if you know someone who'd be interested in building the most badass jump ropes on the planet, send them my way, or see me for more details.

• CrossFit Cadence Kids!!!  Beginning in January, we will (at long last) be launching the Cadence kids program!  And I couldn't be more thrilled to announce that the program is going to be headed up by our very own Michelle Fongson (a.k.a. Jump Rope Michelle)!  In addition to being a CrossFit stud, Michelle is a natural coach, with years of experience teaching youth jump rope and gymnastics.  Could there be a better backround for a CrossFit kids instructor?!?! To start things off, we'll be offering classes for ages 8-12 on MWF 3:30pm to 4:30pm, with hopes of a class for the 13-15 year olds soon to follow.  Due to it's ability to reach such a large audience, registration is going to be run through the Los Gatos Rec Dept., and as soon as it opens I will post the link here.  I've always said, I didn't want to do a kids program until I felt we could really execute it to the highest standard.  Well, that time has come, and I can't wait to share more about it.  So stay tuned for more info soon! 

• There's still a little time and a few spots left to get in on the 6 month pre-pay offer.  That's 6 months for $750, which means you get a month free!  I can only offer a few of these though, and it's first come first serve, so if you're interested, let me know ASAP.  And even if you miss this, we always have the 1 year pre-pay discount available.

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: find your 3RM… set a new PR!

B. For time:

• 40 DB turkish get-ups (40/25)
• 80 wall ball shots (20/14)

C-SPORT

A. EMOM Alternate mins x 12 min

ODD: 12 Box Jumps

EVEN: 10 DB Ground 2 OH

rest 2 min

B. EMOM Alternate mins x 12 min

ODD: 10 Burpees

EVEN: 15 KBS

rest 2 min

C. AMRAP in 15 min

• 200m Run
• 10 Clapping Push Ups
• 15 Sit Ups
• 20 Switch Lunges

COMP

15 minutes of work @ high aerobic/consistent effort:

• Run 100m
• 10 Right Arm KB Snatch - 35/20
• 10 Left Arm KB Snatch - 35/20
• 10 Hand Release Push-ups

5 min recovery

15 minutes of work @ high aerobic/consistent effort:

• Row 150m
• 10 Knees to Elbows
• 10 Thrusters - 45lb/25lb
• 10 KBS - 53/35

Daily ROMIK

A. Myofascial: shoulders

B. 2 min per side:

• hamstring stretch
• pigeon stretch
• quad/hip flexor stretch

Post results and thoughts to comments.