Thursday 10/2/2014 RX PLUS

Main – RX Plus Group

Metcon (AMRAP – Reps)

Deadlift x 15 reps @ 60%
Max rep HSPU
rest 60 seconds
Deadlift x 10 reps @ 75%
Max rep HSPU
rest 60 seconds
Deadlift x 5 reps @ 90%
Max rep HSPU

Metcon (Time)

3 rounds of

10 Burpees over the bar
5 Thrusters 135/95

then

3 rounds of
30 Double Unders
10 Back Rack Lunges 135/95

then

3 rounds

10 Box Jumps 30/24
5 Push Press 135/95

Permanent link to this article: http://www.crossfitbranson.com/2014/10/01/thursday-1022014-rx-plus/

Thursday 10/2/2014

Main – RX Group

Metcon (AMRAP – Reps)

15 Deadlift @ 60%
Max rep seated DB Press 45/30
rest 60 seconds
10 Deadlift @ 75%
Max rep seated DB Press
rest 60 seconds
5 Deadlift @ 90%
Max rep seated DB Press

Metcon (Time)

3 rounds of

200 meter row
10 thrusters 75/55

then

3 rounds of

20 switch lunges
20 unders OR 30 lateral jumps over the bar

then

3 rounds of

20 box jumps 24/20
10 strict press 75/55

Permanent link to this article: http://www.crossfitbranson.com/2014/10/01/thursday-1022014/

Wednesday 10/1/2014 RX PLUS

So a new, yet good twist to our programming. This will be a great change that everyone is going to love. They talk about this at the Level 1 Seminar, but I think it’s all too often overlooked. The meat and potatoes of a good program needs to be couplets and triplets, with a long WOD once a week, and going heavy a couple of times a week.

Coach Bergeron explains it well “As stated before, you must consider your athletes’ goals. There is a big difference in programming for CrossFit ‘the sport’ and CrossFit ‘the fitness program’ and I think they often get confused. Do your athletes want to compete or take it to the next level? Or do they just want to be generally fit so they can rock climb or carry their groceries? Programming the clean & jerk every 10 days may suffice for your athletes who just want a fitness program, but for your athletes who want to improve their lifts and all-around game, you need to program movements like that more often”

I know the programming has stepped it up a few notches lately, as you want to program for the fittest athletes in the gym, then scale back from there, but the majority of you do not want to compete, so you will notice a vast difference in RX and RX PLUS.

RX PLUS will be designed for the serious CrossFit athlete who aspires to compete. The volume may be more, skills may be higher and the weight may be heavier, but in the end will still be hitting all the basics every CrossFit athlete needs.

I advise you on most days to stick with one program or the other, or you may find yourself doubling up on working the same parts of the body multiple days in a row.

Please do not get sucked into thinking one WOD looks more appealing than the other, and “WOD shop”. Choose the program that truly meets the goals you want to accomplish.

Please remember there will be ZERO scaling options for RX PLUS. You must know the moves and be able to perform them as written. Some of you who have scaled the RX PLUS in the past may see this as a “demotion” but that is not the intention for this at all. My goal as a programmer is to make you the best athlete possible. CrossFit’s motto is “keep workouts short and intense” and many times this is done with light to moderate weight and skills you are more efficient at. Use this as an opportunity to improve your metabolic conditioning and all areas of fitness, to achieve your goal of doing the RX PLUS WODs as written.

Remember the true competition is you versus yourself. You need to be the best athlete you can possibly be, regardless of what the person next to you is doing.

I think everyone from the top down will love the “new” programming options and everyone is going to see their fitness levels sky rocket!

Main – RX Plus Group

Metcon (AMRAP – Reps)

3 sets of:

Weighted Pullup x 5 reps
rest 20 seconds
Strict Pullups x Max reps
rest 20 seconds
L-Sit x 30 seconds (accumulate)
rest 60 seconds

Metcon (Time)

3 rounds for time:

15 Hang Power Snatch 95/65
400 meter run

Permanent link to this article: http://www.crossfitbranson.com/2014/09/30/wednesday-1012014-rx-plus/

Wednesday 10/1/2014

So a new, yet good twist to our programming. This will be a great change that everyone is going to love. They talk about this at the Level 1 Seminar, but I think it’s all too often overlooked. The meat and potatoes of a good program needs to be couplets and triplets, with a long WOD once a week, and going heavy a couple of times a week.

Coach Bergeron explains it well “As stated before, you must consider your athletes’ goals. There is a big difference in programming for CrossFit ‘the sport’ and CrossFit ‘the fitness program’ and I think they often get confused. Do your athletes want to compete or take it to the next level? Or do they just want to be generally fit so they can rock climb or carry their groceries? Programming the clean & jerk every 10 days may suffice for your athletes who just want a fitness program, but for your athletes who want to improve their lifts and all-around game, you need to program movements like that more often”

I know the programming has stepped it up a few notches lately, as you want to program for the fittest athletes in the gym, then scale back from there, but the majority of you do not want to compete, so you will notice a vast difference in RX and RX PLUS.

RX PLUS will be designed for the serious CrossFit athlete who aspires to compete. The volume may be more, skills may be higher and the weight may be heavier, but in the end will still be hitting all the basics every CrossFit athlete needs.

I advise you on most days to stick with one program or the other, or you may find yourself doubling up on working the same parts of the body multiple days in a row.

Please do not get sucked into thinking one WOD looks more appealing than the other, and “WOD shop”. Choose the program that truly meets the goals you want to accomplish.

Please remember there will be ZERO scaling options for RX PLUS. You must know the moves and be able to perform them as written. Some of you who have scaled the RX PLUS in the past may see this as a “demotion” but that is not the intention for this at all. My goal as a programmer is to make you the best athlete possible. CrossFit’s motto is “keep workouts short and intense” and many times this is done with light to moderate weight and skills you are more efficient at. Use this as an opportunity to improve your metabolic conditioning and all areas of fitness, to achieve your goal of doing the RX PLUS WODs as written.

Remember the true competition is you versus yourself. You need to be the best athlete you can possibly be, regardless of what the person next to you is doing.

I think everyone from the top down will love the “new” programming options and everyone is going to see their fitness levels sky rocket!

Main – RX Group

Metcon (No Measure)

3 sets of

Ring Rows OR Strict Pullups x 10 reps
rest 30 seconds
Hollow Rock x 30 Seconds
rest 30 seconds
Farmers Carry x 100 meters 55/35
rest 30 seconds
Plank x 60 Seconds
rest 30 seconds

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

12 Single Arm DB Snatch 45/30
200 meter run

Permanent link to this article: http://www.crossfitbranson.com/2014/09/30/wednesday-1012014/

Tuesday 9/30/2014


Main – RX Group

Skill Work

Hip Mobility
KB Cleans and Snatches

15 minutes to get 50 reps of each or just practice

Metcon (Time)

5 rounds for time

20 Heavy Russian Swings
20 Goblet Squats
20 HR Pushups

Permanent link to this article: http://www.crossfitbranson.com/2014/09/29/tuesday-9302014/

Monday 9/29/2014

Main – RX Group

Front Squat (every 2:30 for 20 mins 2 reps)

Metcon (Time)

50-40-30-20-10
Wall Balls

100-80-60-40-20
Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2014/09/28/monday-9292014/

Saturday 10:00 Hero WOD


Main – Hero WOD

Wood (Time)

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute

Permanent link to this article: http://www.crossfitbranson.com/2014/09/26/saturday-1000-hero-wod-13/

Saturday 9:00 GROUP WOD


Main – RX Group

Metcon (AMRAP – Reps)

10 minute AMRAP

“Junkyard Dog”

5 minute amrap position 1
then
5 minute amrap position 2

score is total reps

Metcon (No Measure)

30 minute clock

CrossFit Dodgeball

Permanent link to this article: http://www.crossfitbranson.com/2014/09/26/saturday-900-group-wod-13/

Friday 9/26/2014

Main – RX Group

Bench Press (20 mins for 1 rep max)

Metcon (Time)

15-12-9-6-3

Ball Slams 50/35
Burpees

Metcon (No Measure)

Cash out

double kb carry in the front rack position/squats

hold two kbs in the front rack position 55/35, perform 5 squats, then walk 100 ft
perform 4 squats, then walk 100 ft, 3 squats, walk 100 ft, etc

continue until you perform 1 squat and walk 100 ft

Permanent link to this article: http://www.crossfitbranson.com/2014/09/25/friday-9262014/

Thursday 9/25/2014

Hey gang, starting next week, Wednesday to be exact after Whitney and I are back, there will be a little change in the way I am programming.

The way we program, is kind of the CrossFit Motto, is to program for the fittest people in the gym, then scale accordingly. I started doing this by adding the RX plus, but then we have still been having people scale the RX plus, which hasn’t been the intention.

From here on out, RX plus will be strictly for people who have the desire to compete, and can complete all the moves and weights written. If you have to scale any portion of the RX plus, you will automatically be doing the RX WOD. RX plus doesn’t mean the desire to be RX plus, it will be written for the most elite athletes we have.

Sometimes the best way to “RX a WOD” is to scale. ANd the best way to “RX PLUS” a WOD is to RX a WOD.

The RX WODs will become more achievable, but will be carefully written to help you RX plus a WOD if that is your desire. This new way of programming is going to involve a little more planning on my part, but I want to test the fittest athletes in the gym, and also build confidence in our athletes who struggle to get to RX a WOD.

I think you guys will like the changes and we are going to have a lot of fun with this, and I promise you will all become better athletes!

Main – RX Group

Power Snatch (EMOM x 15)

3 rounds of:
min 1 – 60# under 1RM
min 2 – 50# under 1RM
min 3 – 40# under 1RM
min 4 – 30# under 1RM
min 5 – 20# under 1RM

Metcon (Time)

15 Deadlift 225/155
10 Double Unders
12 Deadlift 225/155
20 Double Unders
9 Deadlift 225/155
30 Double Unders
6 Deadlift 225/155
40 Double Unders
3 Deadlfit 225/155
50 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2014/09/24/thursday-9252014/

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