Warm Up Outline (10-20min)

Oly WOD

December 18th, 2014

REST DAY

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CFG WOD

December 18th, 2014

WO #1
3 rounds for time of:
Row 50 calories
150 double-unders

Then…
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Post time to comments.

WO #2
Snatch *(set 1-4 ad lib) 5-8×1/75%
Power Clean *(set 1-4 ad lib) 5-8×1/75%

In 7min
1000m Row
AMAP
Unbroken 1 Pull Over + 1 T2B + 1 K2E

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PL WOD

December 18th, 2014

REST DAY

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The War Room

December 8th, 2014 No comments

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Categories: Media

Recovery!!!

December 5th, 2014 No comments

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Categories: Media

PELOTON

December 4th, 2014 No comments

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Sean, SAl, and Ceaser

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Categories: Media

Coaches Lean

December 3rd, 2014 No comments

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Nathan Contreras #barbellsforboobs

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Categories: Media

Think Tank!

December 2nd, 2014 No comments

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Categories: Media

November 27th, 2014 No comments

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Categories: Max's Rehab

Support Tee goes on sale this week!

August 24th, 2014 No comments

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Categories: News

Week 5 of the CrossFit Open and 14.5 is here!

March 29th, 2014 No comments

Tips for Tackling CrossFit Open 14.5
By WOD Talk on March 29, 2014

Week 5 is here and it brings me both relief and a little sadness. 14.5 is an amazing workout in that it goes back to the root of all CrossFit workouts, “For time.” What a great way to go out!
14.5 is:

21-18-15-12-9-6-3 reps for time of:
Thrusters 95-lb./65-lb.
Bar Facing Burpees
CrossFit Games

This workout is like riding a bike up a false flat. At first you feel fine and feel like you can sustain that pace for ever and then “ZANG” you feel like you’re climbing a Giant Mountain! So with this is mind, you want to pace yourself in order to avoid burning out before the top. Going too slowly is grueling and will cause you to lose ground altogether. In your workout, when wheels start falling off and you start moving slower, remember to keep the same cadence going in your head even though you are slowing down a bit. Remember: once you get through the 15’s it’s all downhill from there!!!

Break Down:
15.5 Strategy

Strategy:

Beginner Athlete
You want to work in small chunks! No more than thirds, and maybe you should start with sets of 5 on the 21’s, 18’s, and maybe the 15’s. I know it is slow, but it is to insure you will not blow up near the end of the workout. The goal is sub 20 minutes. That is 8.4 reps a minute and I feel that is reasonable for even someone who just started!

Intermediate Athlete
The goal here is sub 15 minutes. The thrusters should be done in thirds and maybe halves to start. Sub 15 minutes is 11.2 reps a minute. This is a tough goal for any level, so be honest with yourself.

Advanced Athlete
Go Unbroken and move fast!!! This workout is a great workout to do two times. Mostly to see how fast you can go unbroken and if you pop; where and why. Then you can game it and “move slower to move faster.” But take that unbroken data and use that in your next year’s program. Remember when the workout slows down just keep moving, there is an out! Gamer Goals: sub 9:15 / Regionals Sub 10:15

Tips:

Get out fast but do not go so hard that you pop!
Do not stop moving! This workout is going to slow down from the work load alone. The descending ladder should help to adjust to the speed but keep working at all costs.
Move the thrusters with no rush and be efficient!
Do not let your air out at the bottom of the thruster. Find the breathing pattern in the thruster.
Use your hips! The shoulders will get taxed from the burpees and thrusters, do not press out your thrusters, jump them up.
Move your burpees at a slow and steady pace.
Step up to the bar to slow you down and insure both feet get over the bar at the same time.
No, No-Reps on a burpee!!! Be vigilant and jump with both feet.
Do not rest on the ground in the burpee.
Yell “TIME” really loud when the workout is over because that’s the end to the 2014 CrossFit Open!

Warm-Up

20-25min Before:
Roll-Out (5-10min)

Calf, Quad, Piriformis, Shoulder Cap, Lat, & Pec.
Monostructural (8-10min)

400m Jog
1×10-15m
Forward Skip
Backward Skip
Lateral Skip
Skip for height, distance, speed
High Knees
Butt Kicks

Active Warm-Up (7-8min)

1×5-10ea. Floor Rotten
Leg Swing, Supine Scorpion, V-Roll, Supine Scorpion Angel, Reverse V-Roll to Hurdler Stretch, 2 Arms 1 Foot, 2 Arms 2 Feet, Prone Scorpion, Prone Step-up, Prone Step-up w/ Knee Down, Grasshopper, Pigeon, Hop-up, Sumo Squat Touch Down, Ninja Get-up

Distraction

1-3x20sec to 1min
Band: Ankles, Hips, Forearms, Shoulders

Activation

1×10-20ea.
7-way Shoulder Raise
Scaption,
Empty Can,
Front Raise Palm Down,
Lateral Raise Overhead Thumb-up,
Bent Over Rear Delt, Pinkies Up
Bent Over Superman, Thumb-up to Pinky-up
WIT
Overhead Med-Ball Throw
1×8-12ea.
Single Leg RDL w/ T
Single Leg Squat Touch Down

Gymnastics

1×15-20ea
Scapula Push-ups
Scapula Pull-ups
1x10ea
Prone Circles
Figure 8’s
Overhead Walking Samson Lunge
1-3x
3 Planche Push-ups
6 Ring Rows
9 Therapy Squat

Barbell Warm-up

1×5-10ea “OG Bar Warm-up”
Deadlift + Romanian Deadlift + Bent Over Row + Hang Muscle Clean + Front Squat + Press + Back Squat + Rack Push Press + Good-morning
1×5+3+3
Muscle Clean + Power Clean + Thruster
1×1+1
Clean to Thruster

Prime the pump!

**Optional: 6 Thrusters / 6 Burpees**
4 Thrusters / 4 Burpees Reset
2 Thrusters / 2 Burpees

photo 1

RFH
Maximilian Mormont

Max is training director at CrossFit Costa Mesa in California and a coach at Maxfit USA. He holds a Level 3 CrossFit certification and helped develop the CrossFit Football program and curriculum. He also holds NASM, Functional Movement Screening and Corrective Exercise Specialist certifications. He qualified for the 2008 and 2012 Olympic trials for weightlifting, and was ranked top 10 in the nation from 2006 to 2012 in the 105kg and the 150+kg weight classes.

MaxfitUSA.com

CrossFit Costa Mesa

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Categories: THE RUNDOWN