Tuesday 3/01/16

tv1
Team TVCF IronWarriors Week 1! Nice Work

Open Week 2 Day 2

It looks like our in-house winner for 16.1 is Andrew Ramirez who currently sits in 74th place in Southern California Region; One of the toughest Region in the CrossFit Games. Close behind him in second and third is Scott Junk and Johnny Gomez. Without saying too much, Drew was a little sore today but I got him running like the dickens.

Great work guys!

BB WORK:
1) 7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day
2) 4X3 Jerk Recoveries @90% (of max Jerk)

STRENGTH:
1) Back Squat – 1×20 – 1 attempt to establish a 20RM. reps for warm up then go for it. Typically somewhere between 65-70% is a decent guess for loading.

METCON A:
8 Rounds of:
5 Bar Muscle-ups
10 OHS (120/90)
15 AB Calories (AB=Assault Bike)
*Rest 30 Seconds

METCON B:
5 rounds of:
12 Toes To Bar
12 Target Burpees

METCON C:
3 Rounds:
30 seconds ME Power Cleans @65%
30 seconds ME KB Swings (55/35)
*Rest 90 seconds

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Monday 2/29/16

Open Week 2 Day 1

BB WORK:
1)7X1 Snatch from blocks (just above knee) – work to a max for the day.

*16.1 Repeaters: Complete #1 and nothing else before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3X3 Snatch Grip BTN Push Press – AHAP
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle – AHAP

METCON A:
10 rounds for time of:
7 Pullups
7 Thrusters (95/65)

METCON B:
4 Minutes of work/2 Minute rest for 22 Minutes:
Make it as far as you can through the following:
30 Box Jumps (24/20)
30 Clean and Jerk (135/95)
30 Box Jumps (24/20)
30 Clean and Jerk (185/115)
30 Box Jumps (24/20)
Max Clean and Jerk (225/135) in remaining time if you make it this far.

METCON C:
5 Rounds:
30 seconds ME Row for Distance
*Rest 30 Seconds
30 seconds ME Front Squats @75%
*Rest 1 Minute. Front Squats are taken from A RACK. All out sprint on the rower.

Extra work for Games.CrossFit Open Athletes only:
30 Deficit HSPU 4/2″
20 Snatch (155/100) (Any way)
10 Muscle-up

Friday 2/25/16

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Attention Iron Warriors: We want to know who’s out there doing the open that follows the site. There are a lot of you out there that do not post results to the site. Please post your name and region if need to so we can add you to the list! E-mail it, post it, instagram it, whatever. Just please let us know so we can brag about you. Good Luck… a final prayer… Dear 8 pound 6 ounce newborn infant baby Jesus… we pray for the many burpees, heavy lunges and C2B we’re about to commit ourselves to.

BB WORK:
Squat Snatch – 7×1 @75%
*This should be based on feel. If it isn’t smooth & fast drop the weight a bit. Rest as needed.

PRIMER:
AMRAP 3 Minutes
Row 150m
8 Box Jumps
Go hard on the row, get your heart rate really high. Step down from your box jumps, but make sure you stay explosive in your jumps. Do not skip this and shock your body for the first time with the workout.

METCON A: CrossFit Games Open 16.1
20 Minute AMRAP:
25ft OH Walking Lunge (95/65)
8 Bar Facing Burpees
25ft OH Walking Lunge
8 C2B Pull-Ups

METCON B:
3 rounds:
400m Run
6/4 Muscle-Ups
12 KB swings (70/44)

Thursday 2/25/16

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“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
― Mahatma Gandhi

CrossFit Open – It’s the most wonderful time of the year. They all suck, but some suck more than others. CrossFit boxes all over the world including ourselves have been inserting WODs resurrected from past Opens into our weekly rotation.

In the past few weeks I have programmed a few Open WoDs and I was pleased to see so many IronWarriors this past year get faster and stronger (even though you’re older) than the last time you did them. That’s because people who are committed to the process actually get stronger and faster. You will find you are stronger in body, mind and spirit than you had ever given yourself credit for. Believe in the system and what we have created here @trainirongrip.

The fact is simple, no one knows what movements or skills are going to appear over the next five weeks but you are ready. You have done every movement and set up available. “David Castro” from HQ is good but not that good.

As we anticipate 16.1 begin to believe and think. Say it and it will happen. All your hard work is put to the line. If you have committed yourself then you have committed to the concept of getting stronger and faster! Approach every WoD as if it’s your one and only. The one to take you to Regionals!

Good luck IronWarriors… Videos and photos can be sent to trainirongrip@gmail.com. We would love to showcase you on our site and social media feed. On a final note #irongrip #ironwarriors

Wednesday 2/24/16

Week 1 Day 3

BB WORK:
1) EMOM for 5:00 – 2 Power Snatches @80%
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @75-80%

METCON A:
21 Thruster (95/65)
21 Bar Facing Burpees
18 Thruster (95/65)
18 Bar Facing Burpees
15 Thruster (95/65)
15 Bar Facing Burpees
12 Thruster (95/65)
12 Bar Facing Burpees
9 Thruster (95/65)
9 Bar Facing Burpees
6 Thruster (95/65)
6 Bar Facing Burpees
3 Thruster (95/65)
3 Bar Facing Burpees

Metcon B:
AMRAP 3 Minutes:
Sprint 200m
ME Double-unders in remaining time