WOD Saturday 04.13.2019

Mobility:
3 Pos Shoulder Stretch x 30 seconds/POS
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft Toe Walk
25ft V-Step
25ft Heel Walk
25ft Alt Leg Kicks
25ft Pigeon Walk
25ft Samson

Warm Up:

10-12 Minutes of:
– Coach Led Running/Ladder Drills

Technique & Review

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

1 set with Empty Bar
7 Power Snatch
7 Thrusters
200m Jog
– Rest 90 seconds –

1 set @ Workout Weight
5 Power Snatch
5 Thrusters
100m Jog

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters
800m Run

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
800m Run
*Pup
3 rounds for time:
10 Power Snatch (75/55)
10 Thrusters
400m Run

SWOD Saturday 04.13.2019

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Sets 1-3 x 10 reps @ 50-65% of 1RM
*Set 4 x 6 @ 70%
*Set 5 x 4 @ 80%

B. EMOM x 15 minutes
Min 1: 50 Dbl-Unders + 5 Hang DB Squat Cleans (50/35)
Min 2: 10 DB Power Clean & Jerk
Min 3: 200m run

C. 3 sets of:
50m Farmer Carry (Heavy)
Rest 60 seconds
50m Sandbag Carry (150/100)
Rest 60 seconds

D. 3 sets of:
Oblique Side Bends x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

SWOD Friday 04.12.2019

STRENGTH

A. EMOM x 10 minutes
Min 1: Depth Jump + Broad Jump
Min 2: Single Leg Box Push Offs x 4 reps/Leg

B. Every 90 seconds x 9 sets
POS Clean
*Sets 1-3 x 2 reps (High Hang Clean) @ 60%
*Sets 4-6 x 2 reps (Hang Clean) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%
* Based off Heavy Single from April 2nd

C. Every 2 minutes x 4 sets
TEMPO Snatch Pulls x 3 reps
*Sets 1-2 @ 75-80% of 1RM Snatch
*Sets 3-4 @ 85-90%
*Try to keep the TEMPO as controlled as possible while maintaining perfect body position off the floor
and once the bar makes contact with the hips be explosive with the extension.

D. EMOM x 10 minutes
5 CTB Pull Ups
3 Devil’s Press (50/35)
5 TTB

WOD Friday 04.12.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wrist Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
(R) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
(L) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
200m Jog

WOD

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 5 sets
Front Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Side Plank x 30-45 seconds
Prone Plank x 45-60 seconds
Side Plank x 30-45 seconds
– Rest 60 seconds –

WOD Thursday 04.11.2019

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

EMOM x 4 minutes
3 Push Ups
6 Alt Jumping Lunges
Single Skip

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Pistols
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Banded Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

WOD

For time:
20 Strict Pull Ups
40 Alt Pistols
30 Strict Ring Dips
40 Alt Pistols
20 Strict Pul Ups

*Pack
15 Strict Pull Ups
30 Alt Pistols
20 Strict Ring Dips
30 Alt Pistols
15 Strict Pull Ups
*Pup
15 Banded Strict Pull Ups
30 Alt Box Pistols
20 Strict Banded Ring/P-Bar Dips
30 Alt Box Pistols
15 Banded Strict Pull Ups

SWOD Thursday 04.11.2019

STRENGTH

A. 3 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

C. 4 sets of
500m Row
10 Burpee Box Overs (40/36″)
25 Wall Balls (30/20)
– Rest 2 minutes b/t sets –

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (24-32kg/16-20kg)
Rest 60 seconds

WOD Wednesday 04.10.2019

– No Midday 3.0

WOD

For Time; In Pairs
21 Deadlifts (185/135)
21 Burpees Over the Bar
15 Deadlifts (235/165)
15 Bar Facing Burpees
9 Deadlifts (285/195)
9 Burpee Box Jumps (24/20″)

*Partner “A” will perform 21 Deadlifts while Partner “B” is in a HS Hold, then switch.
*Partner “A” will perform 21 Burpees Over the Bar while Partner “B” in a Static Hang on the Bar, then Switch.
*After each section is complete both partners can add the weight to the bar and perform the next portion of the workout.

*Scaled weights
21 Deadlifts (135/95)
15 Deadlifts (185/135)
9 Deadlifts (235/165)

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm

Taranis Referee Call

In conjunction with the launch of the Taranis House League team competition, we will be launching a new program to develop referees for our unique sport and competition format. One of the struggles with hosting or running competitions within our new and developing sport is the ability to have consistent professional level referees during events. We are hoping to develop a system that allows the referee in our sport to earn some money for their time and to also have more accountability at the officiating and athlete level. We are anticipating challenges in developing this program but believe we have excellent candidates within our community that can rise to the occasion and become leaders in officiating. This is an excellent way to be involved in the fun times that is the competitive side of our training without actually competing if competing feels overwhelming or is not your interest.  

WHAT DO WE NEED 

  • We need people who are confident, and comfortable in a position of authority
  • We need people who can be loud when it is warranted
  • We need people who aren’t afraid to call a penalty
  • We need people with a strong moral fiber
  • We need people who are open to constructive criticism
  • We need people who are punctual and reliable
  • We need you to be able to attend the referee clinic on April 28th, 2019 at 2:00PM 

WHAT IS IDEAL (SOME OR ALL OF THESE WOULD BE BENEFICIAL BUT NOT REQUIRED) 

  • Ideally you will have completed the CrossFit online judges course within the last 3 years 
  • Ideally you have refereeing experience in any sport 
  • Ideally you have at least one year of CrossFit experience
  • Ideally you have been a member at Taranis and regularly attending classes for at least six months
  • Ideally you have competitive experience in our sport at any level
  • Ideally you have your CrossFit level 1, 2, or 3
  • Ideally you have CrossFit coaching experience 

WHAT CAN YOU EXPECT 

  • You can expect support from the oversight committee when needed 
  • You can expect feedback and performance reviews 
  • You can expect to be involved in some level of controversy at some point 
  • You can expect to be paid at least minimum wage for your time (hopefully more but we don’t exactly know the pay structure yet) 

We believe this a very exciting opportunity for anyone who is interested in this in-house competition or the sport as a whole. Please don’t feel overwhelmed with the above list and if you are at all interested, sign up and attend the clinic on April 28th, 2019. We are aware that it is not a lot of pay initially but are hoping that this can evolve into something more (even if it only evolves in-house) There is no requirement to continue after the clinic so if you want to learn more about what this is all about, come out and try some things! We will have a tentative schedule for the season done by the clinic date so people know the required time commitment but it can be amended if you decide not to continue so please come out! 

Anticipated time for the clinic: 2 hours. The clinic time WILL NOT be paid time. 

Taranis House League Team Info.

We are excited to announce that starting the weekend of May 4th and 5th 2019 we will be launching our first “season” of the Taranis House League! This league is being designed to be fun, inclusive, and have a good level of competitiveness and sportsmanship. One of the things we pride ourselves on at Taranis is enforcing quality movements, clean reps, and well-organized events. We will be bringing this same level of quality to you during our in-house league!  

The details of the league will be somewhat organic in nature and may change season-to-season based on what works and what doesn’t work but rest assured, any changes throughout time will be undoubtedly better for the overall experience of the athletes and referees. Here are some main points to get you started: 

TEAM AND SCHEDULE INFORMATION 

  • Teams will be comprised of two-to-three athletes. Two athletes will compete per game. 
  • There are no sex/gender requirements per team 
  • Games (matches) will take place on Saturdays and Sundays. The MOST LIKELY times will be 11:30AM-1:00PM on Saturdays and 2:00PM-4:00PM on Sundays. 
  • Seasons will last between 5 and 7 weeks that will include round robin play, playoffs and finals. 
  • The number of games and number of weeks will be dependent on the number of teams that register. You could be scheduled for multiple games in a weekend. 
  • Teams can make substitutions game-to-game but NOT during a game. You must be able to field two athletes to play that game but the third athlete on the team DOES NOT have to be present. 
  • Games will be in a head-to-head format resulting in a win/loss record 
  • Win/Loss record will determine the SINGLE KNOCK-OUT playoff bracket. 
  • Depending on the number of teams registered you MAY be put into pools and/or divisions for ease of match-up scheduling. 
  • You will be placed into the divisions/pools based on the opinions of an oversight committee.  

FEES AND OVERSIGHT COMMITTEE 

  • The Oversight Committee will be in charge of workouts, schedule, rules, dispute resolution, and any other administrative duties of the league. 
  • All games will be officiated by a paid referee and a member of the oversight committee will supervise all game days. 
  • You ARE permitted to participate in the league and also be a referee, however referees will not referee in their own pool or division. Bear in mind that the time commitment for this could be quite demanding if you are doing both. 
  • Any disputes arising from refereeing or other issues will follow a dispute resolution process. 
  • League fees will be approximately $150 per team and will go to cover referee fees, oversight supervisor, division winner prize money, facility/league administration, insurance and overhead. League fees are subject to change depending on actual operating costs and prize money. 
  • Division winner prize money will be dependent on number of teams registered. 

Once your team is registered and you have determined a team name and established who will be the team captain, you are ready to go for the competition. The Team Captain must attend an information session on April 27, 2019 at 11:30AM at Taranis. At this meeting we will go over the rules and expectations of teams and athletes. Our goal is to try and have the schedule of games and workouts completed for the Captain’s meeting so teams can begin to plan their strategies and to deal with any potential scheduling conflicts. If all of the workouts are not ready for the captain’s meeting, they will all be ready by the first game day in May. 

Team registration deadline: April 22nd, 2019.

Team Captain’s meeting: April 27, 2019 at 11:30am

League fees due(cash): May 1, 2019.

 

SWOD Tuesday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Dbl-KB OH Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Clean + Clean
*Sets 1-3 @ 65% of Last weeks “Heavy” Clean
*Sets 4-6 @ 75%

C. Every 90 seconds x 4 sets
DB Power Snatch
*Set 1 x 14 Alt reps (70-80/50-55)
*Set 2 x 16 Alt reps (60-70/45-50)
*Set 3 x 18 Alt reps (50-60/35-45)
*Set 4 x 20 Alt reps (40-50/30-35)

D. In 2 minutes x 4 sets
15/10 Bike Cals
30 Squats
MAX Burpee Pull Ups
– Rest 2 minutes –

E. 3 sets of:
30 seconds x ME Banded Pull Aparts
Rest 30 seconds
30 seconds x ME Banded Front Raises
Rest 30 seconds
30 seconds x ME Hollow Lat Pull Downs
Rest 60 seconds

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