Travelling PCFers!

Monday, December 29, 2014

Remember to check the schedule!  We will have a half day on New Years Eve and will be closed on New Years Day.  This week of programming will be a transition period as we move into the next cycle and preparation for the CrossFit Games Open!

This is also the last week to get our discounted Holiday offer!  If your friends or family sign up, you save $25 off your next month, they get a discount and you both get to talk about CrossFit together…win win!

Ryan, Eric, Ana, Dustin, Matt, Wade, Krista and Dustin heading up the coast to  CrossFit Grover Beach!

Prehab

External Rotation with Theraband, 2×15 reps
Shoulder Circles with Theraband, 2x 30 reps (15 each direction)
Ankle and Wrist Mobility x 60 seconds each
Sampson Stretch x 60 seconds each

Warmup

1 Minute Jump rope singles
10 Burpees
10 Snatch Grip press with pause overhead
10 Good Mornings
10 Muscle Snatch
10 Burpees
1 minute Double Unders

Notes:  Perform with PVC or light barbell

Cool Down

External Rotation with Theraband, 2×15 reps
Shoulder Circles with Theraband, 2x 30 reps (15 each direction)
Sampson Stretch x 60 seconds each
Calf Stretch x 60 seconds each

Mar, Nicole and Mariela at CrossFit Invictus in San Diego

Fitness

Strength

20 minutes to perform 4-5 sets of:
5 Hang Muscle Snatch
5 Pistols each leg

 Notes:  For the snatch, prioritize good hip contact and keeping the bar close to your body as your finish aggressively with your arms.  If you cannot hold a quality overhead snatch position, perform a muscle clean.  For the pistols, prioritize control down and up with a quality range of motion.  Scale by using the bands or box step-ups.  If you can perform all pistols, scale up by adding a pvc or light barbell overhead.

Conditioning

Perform the following against a running clock for total reps:
5 Minutes of Rowing for Max Calories
4 Minutes of Burpees
3 Minutes of Situps
2 Minutes of Double-Unders (5 equals 1 rep)
1 Minute of Squats

 Notes:  This will be one total score, but be sure to note your separate scores in notes.  If you can perform any double unders, go for it and see how many you can get.  If not, perform singles and every 10 singles will equal one rep.  Squats are with no weight.  Use a med ball or box if you struggle with good depth.

Eric and Theresa at the meat market in Hong Kong!

Advanced

Strength

20 minutes to establish a your 1 rep max for Snatch plus Overhead Squat

Notes:  The snatch can be full or power 

Conditioning

Perform the following against a running clock for total reps:
5 Minutes of Rowing for Max Calories
4 Minutes of Burpee Muscleups
3 Minutes of Overhead Squats (95/65)
2 Minutes of Double Unders (5 equals 1 rep)
1 Minute of Toes to Bar 

Notes:  This will be one total score, but be sure to note your separate scores in notes.  Burpee Mus are prescribed on rings just above arms reach, but use bar if needed.  Scale by performing jumping mus with a dip if possible.