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29 01, 2018

CONDITIONING TUESDAY

January 29th, 2018|

Aloha CrossFit – Group WOD

Pain Versus Discomfort.
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different – what we’re feeling during those sets are truly feelings of discomfort.
CrossFit isn’t painful. It’s uncomfortable at times, but – it’s not pain.
This is a perspective change on how we approach workouts.
Today, let’s get uncomfortable.

ACTIVATION

3:00 Light Bike

5-3-1:

Spiderman and Reach, each side

Walkouts

Low Intensity:

4 Step Up, Step Downs to Box

4 Calorie Bike

5 Empty Bar Deadlifts

5 Hang Muscle Cleans

5 Elbow Rotations

5 Hang Power Cleans

into…..

build to working loads on the Power Clean

Metcon (AMRAP – Reps)

“COME CLEAN”

Part 1 – AMRAP 3:00

24 Box Jump Overs (24/20)

21/16 Calorie Assault Bike

Max Power Cleans (115/80)

REST 3:00

Part 2 – AMRAP 3:00

21 Box Jump Overs

18/14 Calorie Assault Bike

Max Power Cleans (135/95)

REST 3:00

Part 3 – AMRAP 3:00

18 Box Jump Overs

15/12 Calorie Assault Bike

Max Power Cleans (155/105)

REST 3:00

Part 4 – AMRAP 3:00

15 Box Jump Overs

12/9 Calorie Assault Bike

Max Power Cleans (185/135)
*SCORE FOR EACH PORTION IS TOTAL POWER CLEANS.

Rx+: 135/95

155/105

185/135

205/145

ROWING CONDITIONING

4 Rounds, resting 1:00 between:

Minute 1 – +25s to your 2k pace

Minute 2 – +15s to your 2k pace

Minute 3 – +5s to your 2k pace

*naturally use the monitor to check our pacings, but strive to learn the effort it takes to hold at each without staring at the numbers.

28 01, 2018

SNATCH MONDAY

January 28th, 2018|

Aloha CrossFit – Group WOD

“Let us prepare our minds as if we’d come to the very end of life. Let us postpone nothing. Let us balance life’s books each day. … The one who puts the finishing touches on their life each day is never short of time.” – Seneca
Let the thought of death not bring disappointment, but purpose to what we have in front of us – a new week.
Happy Monday Team. Let’s get after it.

ACTIVATION

2:00 Slow Bike

2 Rounds of 5 Strict Pullups + 10 Pushups + 15 Dowel OHS

:30s Samson Stretch each side

Into……

1:00 Moderate Bike

5 Snatch Grip Stiff-Legged Deadlifts

5 Snatch Grip Deadlifts (regular setup)

Into…..

:45s Moderate Bike

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Push Jerks

5 Hang Muscle Snatches

Into……

:30s Fast Bike

2 Hang Power Snatches

5 Pausing OHS

3 Hang Squat Snatches

OHS + SNATCH BALANCE

Part 1 – Minutes 0:00 – 7:00

Overhead Squat – Build to a Heavy Single

Part 2 – Minutes 7:00 – 14:00

Pausing Snatch Balance – Build to a Moderate Single

(pause for 2 seconds in the bottom)

Overhead Squat (Today’s Heavy Single )

Snatch Balance (Today’s Moderate Single )

2 second pause in the bottom

HIGH HANG SNATCH

AT THE 20:00…….

On The Minutes x 9:

1 High Hang Snatch (pockets)

set 1 – 65% of 1RM Snatch

set 2 – 70%

set 3 – 75%

set 4 – 68%

set 5 – 73%

set 6 – 78%

set 7 – 71%

set 8 – 76%

set 9 – 81%

Metcon (Time)

AT THE 35:00….”OVER AND OVER”

9-15-21:

Chest to Bar Pull-Ups

Bar Facing Burpees

OHS (95/65)
Rx+:

(115/80)

26 01, 2018

SUCK IT UP SATURDAY

January 26th, 2018|

Aloha CrossFit – Group WOD

“Amor Fati.”
“To love fate.”
This quote is to remind us not only accept the outcomes that occur, but to make the absolute best of them. This is mental toughness. The ability to turn something that is seemingly bad, into something good.

ACTIVATION

20 Calorie Easy Row

:45s Samson Stretch Lunge (each)

15 Calorie Moderate Row

:45s Wall Squats

10 Calorie Fast Row

:45s 10 Meter Shuttles

Followed by Barbell Warmup

FRONT SQUAT

ON THE 0:00…….

8 Sets of the Complex:

Pause Front Squat (2 seconds) + Front Squat

Set 1 – 50% of 1RM FS

Set 2 – 55%

Set 3 – 60%

Set 4 – 65%

Set 5 – 70%

Sets 6-8 – Build to a Heavy Complex.

Front Squat (Pausing Front Squat + Front Squat)

HANG SQUAT CLEAN

ON THE 15:00…..

OTM x 10:

Hang Squat Clean

Minute 1 – 2 reps @ 50% of 1RM Squat Clean

Minute 2 – 2 reps @ 55%

Minute 3 – 2 reps @ 60%

Minute 4 – 2 reps @ 65%

Minute 5 – 2 reps @ 70%

Minutes 6-10 – Build to a heavy single.

Hang Clean

Metcon (AMRAP – Reps)

ON THE 40:00….

“DIFFERENT STROKES”

5 Rounds:

1:00 – Row for Calories

1:00 – Thrusters (95/65)

1:00 – 10 Meter Shuttles

1:00 – Rest
score is total reps across all rounds

25 01, 2018

GAME DAY FRIDAY

January 25th, 2018|

Aloha CrossFit – Group WOD

“Truth stands open to everyone, it hasn’t been monopolized.” – Seneca

ACTIVATION

3:00 Light Bike or Run

2 Rounds:

:30s Spiderman and Reach, each leg

:30s Walkouts

:30s Russian Baby Makers

At low intensity:

15 Air Squats

30 Single Unders

5 Box Jumps, step down

5 Kip Swings

5 Strict Pull-Ups

5 Slow Burpees

followed by Barbell Warmup

Build steadily to our working weight on the barbell, followed by:

1 Round at Moderate Intensity:

5 Wallballs

15 Double Unders

5 Box Jumps

5 Toes to Bar

5 Chest to Bar Pull-Ups

5 Bar Facing Burpees

5 Cleans

5 Jerks

5 Snatches

1-2 Ring Muscle Ups

Metcon (AMRAP – Reps)

“OPEN TEST”

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Bar Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle Ups
This is a classic benchmark test of ours.

Given how we are approaching a 20-Minute workout, we want to visualize our pacing strategy ahead of time. Approach this workout as if we are heading into a 5k run.

BODY ARMOR

Not for Time:

4 Giant Sets:

7 Sumo Deadlifts

14 Dumbbell Pushups

21 GHDSU

27 Low Banded Rows

24 01, 2018

SNATCH ME IF YOU CAN

January 24th, 2018|

Aloha CrossFit – Group WOD

LURONG CHALLENGE SERIES WORKOUT #2
By now you may actually have asked yourself that question or, “Why did I sign up for this?” What many of you are experiencing is a normal part of the process.

ACTIVATION

3 Rounds:

5 Pushups, 7 Situps, 9 Banded Goodmornings

10 Slow Pausing Air Squats

1 x 20 second Samson Stretch each side

followed by……

10 Warrior Squats

Snatch Barbell Warmup

2017 Lurong Challenge Series Workout 2 (AMRAP – Reps)

“SNATCH ME IF YOU CAN”

AMRAP 5:

Squat Snatches (155/105)
level 2 – Ground to Overhead (115/65)

level 1 – Ground to Overhead (75/45)

23 01, 2018

WEIGHTLIFTING WEDNESDAY

January 23rd, 2018|

Aloha CrossFit – Group WOD

“Worry is a misuse of imagination” -Dan Zadra

ACTIVATION

21-15-9:

Calorie Bike, Row, or Ski Erg

With an empty barbell:

7 Good Mornings

5 Back Squats

3 Pausing Front Squats

5 Hang Muscle Cleans

7 Stiff-Legged Deadlifts

2 Rounds, gradually building in intensity:

1 Wall Walk

5 Calorie Row

3 Kipping HSPU

5 Calorie Row

Metcon (AMRAP – Reps)

ONE THE 0:00…SKILLS-

ROW/HSPU

Every 90s x 6 Rounds:

18/14 Calorie Row

Max Kipping HSPU

*score is lowest set

STAMINA SQUAT

ON THE 15:00…STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

*Working load today is at 66% of our Front Squat, for both movements.

POWER CLEAN

ON THE 30:00…POWER CLEAN

Part #1 – Primer

3 Sets:

5 Deadlifts

5 Hang Clean High Pulls

3 Hang Power Cleans

Set #1 – 30% of 1RM Clean

Set #2 – 35%

Set # 3 – 40%

Part #2 – 3 Position Clean

5 Sets of the Complex

Repetition 1 – High Hang (pockets)

Repetition 2 – Knee Level

Repetition 3 – Floor

Set #1 – 50% of 1RM Clean

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

Set # 5 – 70%

Metcon (Time)

“HANG OVER”
ON THE 45:00…

3 Rounds:

15 Hang Power Cleans (115/80)

15 Barbell-Facing Burpees

22 01, 2018

Conditioning Tuesday

January 22nd, 2018|

Aloha CrossFit – Group WOD

“The best way to predict the future is to create it.” -Peter Drucker

ACTIVATION

2:00 Light Bike

3 Rounds:

3 Spiderman and Reach, each side

3 Walkouts

3 Wall Squats

1 Round:

10 Slow Air Squats

5 Strict Pull-Ups

5 Empty Bar Front Squats

5 Box Step-Up, step-downs

5 Kettlebell Swings

Rest 1:00

1 Round:

5 Medball Thrusters

5 Kip Swings

5 Empty Bar Thrusters

5 Box Step-Up, step-downs

5 Kettlebell Swings (light)

Rest 1:00

1 Round:

5 Wallballs

5 Pull-Ups

5 Thrusters (medium weight)

5 Box Jumps

5 Kettlebell Swings

Metcon (Time)

“OPENING DAY”

For Time:

21-15-9:

Wallballs (20/14)

Pull-Ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
Last completed one year ago today, 01/23/2017

Rx+:

Wallballs (30/20)

Chest to Bar

Thrusters (95/65)

Box Jump Overs

Dumbbell Snatches(50/35)

Metcon (No Measure)

AEROBIC CAPACITY

Athlete’s choice on equiptment:

Bike (preferable), Row, Run or Ski Erg

With a continuous running clock:

5:00 On, 2:30 Rest

4:00 On, 2:00 Rest

3:00 On, 1:30 Rest

2:00 On, 1:00 Rest

1:00 On
Not for score, but for pacing effort.

The aim is to become a touch faster after each interval, as the time domain drops.

20 01, 2018

CHURCH SUNDAY

January 20th, 2018|

Aloha CrossFit – Group WOD

NEW HOPE KAHULUI CHURCH SERVICE
AT MAUI MALL THEATERS
8:30AM & 10:00AM

ALL ATHLETES – REST DAY

19 01, 2018

PARTNER SATURDAY

January 19th, 2018|

Aloha CrossFit – Group WOD

“Everyone makes mistakes not everyone owns them”
Saturday Schedule:
Maui Lani 6am (Comp Train), 8:00am, 9:15am
Kihei 7:00am, 9:00am

ACTIVATION

2 Rounds:

30 Single Unders or Double-Unders

15 Calorie Row

25′ Walking Lunge

5 Scap Retractions

4 Kip Swings

3 Strict Pull-Ups

45s Samson Stretch Lunge (each)

1 Round:

15′ Walking Lunge with Dumbbells

10 Double-Unders

1-2 Ring MU or Banded Strict Ring MU

Metcon (AMRAP – Reps)

RING MU

4 Rounds of a 2:00 Window:

50′ Dumbbell Walking Lunge (50’s/35’s)

35 Double-Unders

Time Remaining, Max Ring Muscle-Ups

Rest 1:00 between rounds.
Rx+:

50 Double Unders

Metcon (AMRAP – Reps)

“RIDE OR DIE” (Team Version)

Teams of 3, AMRAP 25:

240/170 Calorie Assault Bike

120 Chest to Bar Pull-Ups

60 Power Clean and Jerks (115/80)

50 Power Clean and Jerks (135/95)

40 Power Clean and Jerks (155/105)

30 Power Clean and Jerks (185/135)

20 Power Clean and Jerks (205/145)

*score is total CJ
If we are on the rower today, complete 275/190 Calories

Rx+:

135/95

155/105

185/135

205/145

225/155

Metcon (Time)

“RIDE OR DIE” (INDIVIDUAL)

For Time:

100/70 Calorie Assault Bike

50 Chest to Bar Pull-Ups

15 Power Clean and Jerks (115/80)

12 Power Clean and Jerks (135/95)

9 Power Clean and Jerks (155/105)

6 Power Clean and Jerks (185/135)

3 Power Clean and Jerks (205/145)
*if we are on the rower today, complete 120/90 calories.

Rx+:

135/95

155/105

185/135

205/145

225/155

18 01, 2018

GAME DAY FRIDAY’S

January 18th, 2018|

Aloha CrossFit – Group WOD

“Trade your expectations for appreciation, and the world changes around you.”
– Tony Robbins
As we start our day today, what are the three things that we are grateful for?
It can be big, small, or anything in between.

ACTIVATION

3:00 Light Row, Bike, or Ski Erg

2 Rounds:

:30s spiderman and reach, each leg

:30s walkouts

:30s russian baby makers

1 Round:

5 DB Hang Snatches

5 Medball Front Squats

5 Calorie Row

5 Pushups

1 Round:

6 Alternating DB Snatches

5 Wallballs

5 Calorie Row

5 Pushups

1 round:

6 Alternating DB Snatches (working load)

5 Wallballs

5 Calorie Row

2-5 HSPU

Metcon (AMRAP – Reps)

“CHIP SHOT”

AMRAP 13:

70 Alternating DB Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Handstand Pushups

BODY ARMOR

4 Sets, not for time, but for quality:

5 Waiter Squats, each side

7 Barbell Rollouts

10 DB Bent Over Row, each side

:30s Wall Facing Handstand Hold