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WOD & Blog

Friday 04.30.2021

By Samy Daghir / April 30, 2021 / 0 Comments

Warm-up Drills
I. Row 2:00 or Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift Week 1
Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5 (75% of 5RM)

Notes:

  • Athletes will be shown how to find their training baseline and percentages today based on last weeks numbers for Deadlift.
  • Week 1 is 5 sets of 5 reps at 75% of a 5RM.
  • ‘Mathletes’ with a one rep max; 1 rep x .83 to .85 for an estimated 5 rep max.
  • We will be building weights gradually each week for the three classic lifts being trained during the 5×5 strength program.
  • Example: Athlete with a 5RM of 205lbs will perform all sets and reps today at 150-155lbs.

Post scores to comments.

“Bag-end”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
6 x Handstand Push-ups
12 x Medicine Ball Cleans (20/14lbs)
15 x V-ups

Notes:

  • Scale HSPU reps are 1:1 for today; if subbed out for Push Press with a barbell or dumbbells x 2 repetitions.
  • V-ups scale to tuck-ups or jackknife movements at 1:1.
  • Rx+ may perform Knees-to-Elbows for today’s training and implement a deficit of 6/3” respectively.

Post scores to comments.

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Thursday 04.29.2021

By Samy Daghir / April 29, 2021 / 0 Comments
Click the image for the link to the Manion Virtual WOD homepage.

Warm-up Drills
I. Run 400m
II. Coach’s Choice or Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Turkish Get-ups
Warm-up as needed before working through the following for quality and movement development before moving to more challenging weights;

Every :90 Seconds for 10 Rounds;
Select one of the following options

I. 2 x Turkish Get-ups (1L+1R) @ Climbing weight
II. 4 x Turkish Get-ups (2L+2R) @ Same weight for sets/reps.

Post total reps completed to comments.

“Tacticool”
For time
Run 200m
20 x Burpee Jumping Pull-ups
Run 200m
15 x Burpee Jumping Pull-ups
Run 200m
10 x Burpee Jumping Pull-ups
Run 200m
5 x Burpee Jumping Pull-ups

Notes: Movement scaling will be 1:1 for today if substituting the Burpee Jumping Pull-up with a Burpee Jump to touch rig/Pull-up Bar with both hands.

Post scores to comments.

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Wednesday 04.28.2021

By Samy Daghir / April 29, 2021 / 0 Comments

Warm-up Drills

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Tuesday 04.27.2021

By Samy Daghir / April 27, 2021 / 0 Comments

Sign-up for the MANION HERO WOD by clicking on the link found HERE! This coming Saturday we honor the fallen.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / Dynamic Series
III. Mobility Drills

Impact/Focus: Pull-ups & Kipping
Work through one of the following training paths for today’s Pull-up & Kipping gymnastic strength/skills.

7 Rounds total on the :90 seconds.

Complete 5 Rounds, on the :90 seconds of
Select one of the four Gymnastic Pull-up skill level development tasks and complete for 5 Rounds within the time limit (see notes section for option descriptions).

Then…

2 Rounds, on the :90 seconds, as follows
These rounds are intended for athletes to apply their kipping skill sets and work that aspect of warming up before moving onto today’s Benchmark WOD “Helen”.

Notes:

  • Task Options: 
  • Partition sets and reps during each work effort as needed.
  • 1. Complete 50-60% of the max rep record for Pull-ups, Scaled Banded Pull-ups and Ring Rows established last week each round on the :90 seconds. Time remaining from the :90 seconds is rest time.
  • 2. Max Reps without coming off the bar per round, time remaining from the :90 seconds is rest time.
  • 3. 10 reps per round x Strict Pull-ups, scaled Pull-ups with bands or Ring Rows.
  • 4. 10 reps per round x Strict Chest-to-bar Pull-ups.

Post training results to comments.

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes:

  • Scaled “Helen” is as follows,
    3 Rounds for time of
    Run 200m
    21 x American KB Swings (scaled KB weight)
    12 x Scaled Pull-ups or Ring Rows (1:1 for reps)
  • This is a Benchmark WOD, bring the lumber (and your log books/devices), ninjas.

Post scores to comments.

Skill Development: Max Bar Hang Challenge & Spikeballllllllll

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Monday 04.26.2021

By Samy Daghir / April 26, 2021 / 0 Comments
It’s official, we are already missing the good ol days with our OG CrossFitter, Pistol Pete.

Warm-up Drills
I. Jumprope x 3:00 or Run 400m
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Week 1
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5 (75% of 5RM)

Notes:

Athletes will be shown how to find their training baseline and percentages today based on last weeks numbers for Back Squat. Week 1 is 5 sets of 5 reps at 75% of a 5RM. ‘Mathletes’ with a one rep max; 1 rep x .83 to .85 for an estimated 5 rep max. We will be building weights gradually each week for the three classic lifts being trained during the 5×5 strength program.
Example: Athlete with a 5RM of 205lbs will perform all sets and reps today at 150-155lbs.

Post scores to comments.

“Absent Without Leave”
Complete for time vs. a 14:00 time cap

6 Rounds for time of
35 x Double-unders
7 x Power Clean (95/65lbs)
10 x Bar Facing Burpees

Notes:

  • Scaled WOD substitutes and volume adjustments for today will be as follows
    Complete for time vs. a 14:00 time cap
    6 Rounds for time of
    70 x Single-unders
    7 x Power Clean (Scaled weight)
    10 x Burpees (jump and clap in place, not over bar)
  • Rx+ scaling for today will be as follows
    Complete for time vs. a 14:00 time cap
    6 Rounds for time of
    50 x Double-unders
    7 x Power Clean (115/75lbs)
    10 x Bar Facing Burpees
    (‘One-is-none’ style; only multiple reps/unbroken sets to proceed to next task)

Post scores to comments.

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Friday 04.23.2021

By Samy Daghir / April 23, 2021 / 0 Comments


Sign-up for the MANION WOD by clicking on the link found HERE! Next Saturday we honor the fallen.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift 1RM
Warm-up sets and reps building to a starting weight for the following max effort Deadlift session.

Versus 20:00 total time
Deadlift x Find a one rep max

Notes:

Athletes will reference previous training or personal records if applicable and build across 6 to 12 progressively heavier attempts in order to establish a one rep max.
Loading guidance, movement points of performance, and additional notes on executing a solid one rep max score will be covered during the whiteboard brief.

Post scores to comments.

“Mirrors”
For Time versus a 15:00 time cap
Row 750m
12 x Front Squat (115/75lbs)
21 x Push-ups
Row 500m
12 x Front Squat (115/75lbs)
21 x Push-ups
Row 250m
12 x Front Squat (115/75lbs)
21 x Push-ups

Notes: Movement and weight scaling for a 1:1 rep scheme will be covered during the whiteboard brief.
Rx+ 155/105lbs, Hand Release Push-ups.

Post scores to comments.

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Thursday 04.22.2021

By Samy Daghir / April 22, 2021 / 0 Comments

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Pull-ups & Muscle-ups
Select from the following for Muscle-up training options based on skill competency:

I. Bar or Ring Muscle-ups
II. Pull-ups
III. Banded Pull-ups & Ring Rows

6 Rounds on the 2:00 of

Round 1 & 2: Max Reps
Rounds 3,4,5,6:
30-40% of best max rep sets, partition as needed for each interval.

Post training to comments.

“Spring Fling”
Complete the following for time against an 18:00 time cap

Run 400m
10 x Bar or Ring Muscle-ups
20 x Ground-to-Overhead (pick weight)
30 x Bar Facing Burpees
40 x Slamball (40,30/20,12lbs)
50 x DB Overhead Walking Lunges (35/20lbs)
60 x V-ups
Run 400m

Notes:

  • Scaled Muscle-ups for WOD 1:1
  • Pull-ups & Ring Rows 2:1 for Muscle-ups.
  • Rx+ x Kness-to-Elbows
  • 20,40,60ft x Two reps for Indoor ‘suicide’ Run (Option to sub for outdoor Run).

Post times to comments.

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Wednesday 04.21.2021

By Samy Daghir / April 21, 2021 / 0 Comments

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Press 1RM
Warm-up sets and reps building to a starting weight for the following max effort Press session.

Versus 15:00 total time
Press x Find a one rep max

Notes:

  • Athletes will reference previous training or personal records if applicable and build across 6 to 12 progressively heavier attempts in order to establish a one rep max.
  • Loading guidance, movement points of performance, and additional notes on executing a solid one rep max score will be covered during the whiteboard brief.

Post scores to comments.

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/16”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest

Post total rep count to comments.

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Tuesday 04.20.2021

By Samy Daghir / April 20, 2021 / 0 Comments
For the Back Squat video demo link click HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Snatch Option
Select either a Full Snatch or Power Snatch weightlifting path and proceed through the following.
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
Work through the following once the movement patterns of the day have been primed appropriately.

10 Rounds on the :90 seconds of

Snatch x 1-1-1-1-1-1-1-1-1-1
(Climbing weight as able)

Notes:

  • Compare to training from 03.31.2021.
  • Begin weight @50% to 60% or heavier of a Power or Full Snatch 1RM.
  • Climb weight as able across sets/reps as technique and form dictates.
  • If athletes reach a heavy single rep on the day before the final round; complete the remaining reps while improving technique at said challenging load.

Post scores to comments.

“Higher”
Complete for time versus a 15:00 time cap

30-30-30-30-30-30 x Double-unders
6-9-12-15-18-21 x Medicine Ball Cleans (20/14lbs)
6-9-12-15-18-21 x GHD/Abmat Sit-ups

Notes:

  • Scale weight on the Medicine Ball Cleans as necessary; 3-6-9-12-15-18 reps would be an example of scaled volume for this training evolution.
  • Rx+ will be 50 reps per round of Double-unders for today.

Post scores to comments.

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Monday 04.19.2021

By Samy Daghir / April 19, 2021 / 0 Comments
For the Back Squat video demo link click HERE.

“The best way out is always through.” –Robert Frost

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Max Effort
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

Versus a 18:00 clock work through sets at 2 to 3 minute intervals as athletes work towards their pick of a 1 rep max or 5 rep max Back Squat.

Back Squat Max Effort x 1 or 5RM

Notes:

  • Athletes will be select from or be assigned 1 or 5 rep maximum tasks today; both of which will establish the baseline and linear progression for strength work on Monday’s for the following weeks training.

Post scores to comments.

“Buncha Rebel Rousers”
Complete as many rounds and reps as possible in 12:00 of
Run 200m
15 x Dumbbell Devil’s Press (2×35/20lbs)
10 x Pull-ups

Notes:

  • Scale Dumbbell weight as needed or substitute a single Bumper Plate for the Devil’s Press as needed.
  • Pull-ups will scaled to banded reps or Ring Rows at 1:1 for today.

Post scores to comments.

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