Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929 / Rob Cell 360-951-9363




04-18-2015 "Hero Collin"

New Website: www.crossfit-yelm.cm


Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Metcon:
6 Rounds for time of:
Sandbag Carry, 50/35lbs, 400 meter
12 Push Press, 115lbs/85lbs
12 Box Jumps, 24/20in
12 Sumo Deadlift High Pulls, 95/65lbs

04-17-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is open gym all day. Please use this time to make up your strength or a wod that you missed this week.

Warm-up:
800 meter Run r 100 meter row or 4 min Bike

as a Group: 5 mins into class
15 Goblet squats
10 KB Snatches on each arm
10 lateral lunges w/KB
Kb Arm bar
15 KB Swings

Mobility as needed
Warm-up your clean


Skill work: 15 mins into class
7 min EMOM
1 Power Clean, 1 Hang Clean, and 1 Jerk Movement should be unbroken
(Work on form movement and or strength)

Suggested Partner Metcon: 30 mins into class
With a Partner complete AMRAP in 20 mins:

Row 20 Cals, then
3 Rounds of:
10 Toes To bar
20 Air Squats

Split up the work however you want
Score: 110 reps per round, Row to start each round)

04-16-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: on your own
800 M Run/1000 M Row/ 4 Min Bike
5 Minutes into class as a group
10 Prayer Stretches w/PVC
15 Pass Throughs w/PVC
w/ a band on the pull-up bar shoulder mobility
3x :15 second hand stand holds

Strength/Skill: 15 mins into class
Find your 5 rep Strict press
or (remember that you will have to subtract 60lbs next week)
Find your 5 rep Push press

Metcon: 30 mins into class
For Time:
4 rounds of:
200 m run
10 Front Squats, 60% 1 RM
--then--
Rest 3 mins
--then--
3 rounds of:
10 Hang Power Cleans, 70% 1 RM
10 Chest to bar Pull-ups
--then--
Rest 3 mins
--then--
2 rounds of:
10 Squat Cleans, 80% 1 RM
5 bar Muscle ups

04-15-2015 "Oh No!!"

New Website: www.crossfit-yelm.com

Warm-up:
(On your Own) 800 meter Run, 1K M Row, 4 min Bike
(5min into class as a group)
Broad jumps down and back
15 Ring Rows
1 minute plank on hands
Partner Band run down and back (use a blue or green band, one partner puts band around waist the other partner gives resistance as they run)

Skill Work: (15 minutes into class as a group)
Rope climbing, Foot work
(if you have this skill help teach it)

Metcon: 30 minutes into class
For Time:
15-12-9-6 reps of:
Burpee to Medicine Ball Clean to Wall Balls 20/15
Pull-ups
200 M Run





04-14-2015

New Website: www.crossfit-yelm.com

Warm-up: as a group 5 minutes into class
800 meter run/ 1000 meter row/ 4 min bike (on your own)

10 Primal Pull throughs
10 lateral lunges with pvc
10 PVC slow pass throughs
10 Good mornings with PVC
Burgener Warm-up with PVC
15 Heavy KB Swings


Skill Work: 15 mins into class to 30 mins
Warm-up to your weight

EMOM for 5 minutes:
2 Snatches (full) @ 80%


Metcon:  30 minutes into class

AMRAP 7 mins of:
Deadlift 225lbs/155lbs
Handstand Push-up
1 round = 1 rep each
2 rounds = 2 reps each
3 rounds = 3 rep each, etc.

THEN

AMRAP 10 mins of:
10 Plate Overhead Alternating Lunges 25/10lbs
15 Abmat Sit-ups
20 Double Unders

04-13-2015

New Website: www.crossfit-yelm.com

NEW STRENGTH CYCLE!
We will be starting a new strength style program.  This program will be performed for the next 6 weeks. Starts 4/20 ends 5/29.

1. This week find your 5 rep maxes on Monday Squat and Thursday Press
2. We will be doing Squat 2x a week and Press 2x a week
3. You will be adding 5lbs each time you Squat and Press
4. Subtract 60lbs from you 5 rep max to find your starting weight on 4/20

Monday: Front or Back Squat and Strict Press
Thursday: Front or Back Squat and Strict Press

You are doing both movements 2 days a week 
(you get to choose front or back squat for your squat series)


These are some articles regarding this strength cycle:

-http://breakingmuscle.com/strength-conditioning/the-20-rep-squat-routine-old-school-strength-training

-http://www.bodybuilding.com/fun/irontamer5.htm

Most people can reasonably expect to be squatting their 5-rep max (5RM) for 20 by the 6-week mark.
To determine your starting weight, take your current 5RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train two times per week for 6 weeks (12 workouts), you should begin with 255 lbs, as 12 workouts x 5lbs per workout = 60lbs. Subtract 60 from 315 and you get 255. Simple enough.
You must keep complete focus throughout the entire set. Convince yourself before you even get under the bar that you WILL NOT quit. The only reason to stop short of 20 reps is going into the hole and being physically unable to stand back up.
It is going to happen at some point; you will get into the bottom position and your legs will simply stop working. That's okay; next time you simply load the bar to the same weight and attack it again.
The length of the cycle is six weeks. This is a good amount of time for building size and strength without going into overtraining and burnout. Longer than six weeks usually amounts to diminishing returns. 

Warm-up: Run 800 meters/Row 1000 meters or bike 4 mins (On your own)
5 Min into class Coach led warm-up together

10 each leg Single leg swings
20 Supermans
20 Hollow Rocks
20 Goblet squats

Skill/Strength:
15mins to 35mins into class
Warm up your Back or Front Squats (You pick for this cycle) / Share a bar with a partner
Find you 5 rep max, You have 20 minutes

Metcon:
40 minutes into class as a group
24"/20" Box Jumps

Round 1: 5 Box Jumps & 5 Push-ups. AMRAP-1 min
              ---1 minute Rest---
Round 2: 5 Box Jumps & 5 Push-ups. AMRAP-2 min's
              ---1 minute Rest---
Round 3: 5 Box Jumps & 5 Push-ups. AMRAP-3 min's
              ---1 minute Rest---
Round 4: 5 Box Jumps & 5 Push-ups. AMRAP-3 min's
              ---1 minute Rest---
Round 5: 5 Box Jumps & 5 Push-ups. AMRAP-2 min's
              ---1 minute Rest---
Round 6: 5 Box Jumps & 5 Push-ups. AMRAP-1 min
              ---1 minute Rest---


04-11-2015 "Hero Wood"

NEW WEBSITE: www.crossfit-yelm.com





Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.


Metcon:
5 rounds for time of:
Run 400 meters
10 Burpee Box Jumps, 24 in
10 SDHP 95.lbs
10 Thrusters, 95lbs
Rest 1 min

04-10-2015

New Website: www.crossfit-yelm.com

Today during all class times are open gym this means that you can use this time to make up a wod or a strength.

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


Warm-up:
1000 m row or 800 meter run or 5 minute bike
10 Primal pull throughs
10 Rib pulls
Burgener warm up with PVC
10 Snatch balances with bar

Suggested Metcons:
Partners complete AMRAP 6 minutes of:
5 Power Snatches, then switch with you patner


Rest 5 minutes Then:

Duel at sea:
In 8 minutes one person rows 300 meters while the other person back Squats (Advanced :135lbs Intermediate 85lbs, novice 55lbs) for reps. When 300m is up, switch places. Share the rower (always) and barbell (when using the same weight). barbell must start on the floor (no rack). Keep alternating every time the 300 meters is rowed.

Final score is the total number of back squats performed.

04-09-2015

New Website: www.crossfit-yelm.com

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


Warm-up: 
Row 500 meters or run 800 m
Crab Crawl Down/ High Kick back
Ankle mobility with band
Pull-up hang max 1 min
Shoulder mobility with band (hooked to rig up high)
3x :30sec goblet squats


Skill/Strength:
Complete as many rounds as possible in 10 mins of:
1 Muscle-up (Learning progressions)
1 set of Pistols (Learning progressions)


Metcon:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

04-08-2015

New Website: www.crossfit-yelm.com

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


500 Meter row or 800 meter run
then Mobility till 5 mins into class
Group Warm-up: starts 5 minutes into class
10 Medicine ball Cleans
10 Heavy Kettlebell Russian swings
Tripalniar hip extension 10 reps in each directions
3x ;15sec handstand holds
wrist mobility


Skill/Strength: 15mins into class Coach Led
Clean and Jerk
Work on:
Positions of the clean, Foot movement in the Jerk, Hand placement in the Jerk


Metcon: 30 mins into class
For Time
Run, 400 m
30 Back Squats, 95/65lbs
Run, 400 m
20 Front Squats, 95/65lbs
Run, 400 m
10 Overhead Squats, 95/65lbs

Checkout: as a group
tabata abmat sit-ups lowest number is score


04-07-2015

New Website: www.crossfit-yelm.com

NEW SCHEDULE so don't be late to class!!! We need more team work so lets do this!!!
5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod


Warm-up: Start 5mins into class till 15mins after class
800 meter Run (Done on your own)
Together coach led:
10 Straight leg raise with 2 full twists each leg
10 prayer stretch

10 single leg leg swings with core activation
6-8 PAIN FREE toes to bar on the ground



Skill:  15-30 mins into class
Toes to Bar
Beat Swing, Hollow rock/superman
Body tempo, how to chain them together

Metcon

A.
100 Double Unders for time:

then

B.
21-15-9
Push Presses 135/95lbs
Box Jumps 30/24 in

04-06-2015

New Website: www.crossfit-yelm

NEW SCHEDULE so don't be late to class!!!

5mins - 15mins into class Coach led Group Warm-up.

15mins - 30mins into class Coach led Group Skill Work

30 mins into class set up, go through movements and start wod

Warm-up: 10mins as a group
If you already did them it doesnt hurt to do them again with your group
500 meter Row on your own
High Kicks down the floor and back
Side Shuffle down and back
10 Primal Pull Throughs
3 x :30 sec goblet squat hold
KB Arm bar
Band Pulls in front to overhead

Skill Work: 15-30mins into class as a group
Snatch work  (PVC or Bar)
Work on:
Burgener warm-up
Burgener skill transfer exercises
Strength: Overhead Squats, Snatch Balance


Metcon: 30 mins into class

A.
Every 1 min for 12 mins, alternating between:
5 Perfect Push ups or Handstand Push-ups
5 Strict Pull-ups

then 

B.
Complete as many rounds as possible in 8 mins of:
10 Kettlebell Swings, 50/35lbs
5 Thrusters, 95/65lbs

then


C.
Mobility and stretching


04-04-2015

New Website: www.crossfit-yelm.com

Girls/Girls/Girls

For Time:
Angies House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats

Helen's House
400 m Run
21 kettlebell Swings 50/35lb
12 Pull-ups

Frans House
15 Thrusters 95/65lbs

Nancy's House
400 meter Run
15 Overhead Squats 95/65lbs

Grace/Isabel's House
20 Ground To Overhead's 95/65lbs

Kelly's House
400 m Run
30 Box Jumps 24/20
30 Wall balls 20/14

Annie's House
50 Double Unders

04-03-2015

New Website: www.crossfit-yelm.com

Open Gym During all class times please use your time to make up a strength or a wod

Warm-up:
20 Mountain climbers
10 KB Snatches (10 each arm)
20 Medball cleans
10 Pullups


Skill Work: as a group
Turkish Get-up
Atlas Stone Clean to Shoulder
Fat bar Cean and Jerks

Metcon: Partner WOD
Max reps in 3 Minutes 1 min for transition:

Turkish Get-Up, Clean and Jerk (135/95)(Use fat bar for a challenge), 


Tire Flip, Row (200meters switch), Atlas Stone Clean to Shoulder.

1 person works at a time *score is total reps

04-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
50 Double unders or practices for 5 minutes
10 triplaniar hip extension (3 positions)
crab crawl down/ High kick the way back
10 rib pulls on each side

PICK A WOD

As many reps as possible in 20 minutes of:
200 meter Run
1 Muscle-up
Add 1 muscle-up each round

OR

Alternating Movement:
Tabata kettlebell swings 50/35lbs
Tabata Jumping Alternating Lunges
20 sec on 10 sec off for 8 intervals of each movement
Tabata score is the total reps performed in all of the intervals.


04-01-2015 "April Fools"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 500 meters
10 single leg KB Deadlifts
10 sec. handstand hold x3
10 Good mornings with bar
10 ring dips
10 Back ext.


Strength: end of the cycle
Deadlift 3-3-3-3-3
Find your 3/1 rep MAX


Metcon:
7 rounds for time of:
3 Cleans, 205/145 lbs
4 Handstand Push-up