Friday, December 27, 2013

12/28


Work up to a Heavy Snatch

Work up to  Heavy Clean & Jerk 

WOD: For Time (115#/75#)
20 Thrusters
20 SDHP (Sumo Deadlift High Pull)
20 Jerks
20 OHS
20 Front Squats
*4 burpees top of every minute, including first minute

Strength : 
Bent Over Row 5 x 5 (Heavy)
RDL: 7 x 4 (reps x sets) @ 60% of back squat

12/27


Every 90 seconds: 2 Position Snatch (floor, mid hang)
A. 2 sets @ 77%
B. 2 sets @ 81%

Back Squat
A. 4 reps @ 85%
B. 4 reps @ 85%
C. 4 reps @ 85%
D. 3 reps @ 85%
E. 3 reps @ 85%

Snatch Pull: 5 x 5 @ 96%

WOD: 
Tabata Shoulder-to-Overhead 135#/95#
- Immediately into-
50 T2B
50 Russian KB Swings 70#/53# (Russian KB Swings are to eye level, not overhead)

Sunday, December 22, 2013

12/26


Rest Day/Make-up Day:

If you missed something from earlier in the week/took a day off, and have time to make it up today, complete it today. Priority is to be placed on completing any of the squatting you missed! I know, the squatting sucks but next week is a deload week meaning the weight will drop back down to 70/75% so just make it through this week!

Additionally, if you are looking for a week to test a 1 Rep Max, I would suggest Friday or Saturday of next week. This will not be programmed but if you are feeling good, go for it!

12/25


**If you are doing today's programming on Tuesday, only complete the WOD and Strength 2**

Alternating Every 90 seconds for 15 minutes:
2 Position Clean (3 x 2 @77%, 2 x 2 @81%; sets x reps)
4 Push Press @ 82% 

Strength 1: Front Squat
A. 4 reps @ 80%
B. 4 reps @ 80%
C. 4 reps @ 80%
D. 4 reps @ 85%
E. 4 reps @ 85%

12 Days of Christmas WOD: Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

1 Deadlift (275/185)
2 Muscle Ups
3 DB Thrusters (35/20)
4 Pistols (each leg)
5 Swings (70/53)
6 Burpees
7 Pull Ups
8 DB Lunges (35/20)
9 Push Ups
10 Box Jumps
11 One Arm Snatches (35/20)
12 TGU (35/20)

Strength 2: 
A. 4 x 5 Clean Pull @ 98% (sets x reps)
B. Snatch Deadlift: 5 x 5 @ 105% of 1 RM Snatch

12/24


Snatch Balance: (sets x reps)
A. 1 x 3 @ 70% of your 1 RM Snatch
B. 2 x 3 @ 75%
C. 2 x 3 @ 80%

Muscle Snatch (percentage off 1RM Muscle Snatch)
A. 5 reps @ 65%
B. 4 reps @ 70%
C. 4 reps @ 70%
D. 3 reps @ 75%

WOD: Every 30 Seconds for 10 Minutes: 7 burpees 

*If you cannot workout on 12/25, I would expect most people won't, do tomorrow's workout instead of today's! Happy Holidays!*

"lifters need to learn how to really back off after pushing themselves. After a week or two of busting ass, spend a week lifting ridiculously easy weights. The body responds to contrasts in stress, i.e., overtraining followed by undertraining. Most people will train at about the same level of intensity and volume for their entire career and the best they will ever accomplish is to get to the baseline level of performance that they were capable of on the first day that they walked into the gym. Some people will be able to push their body and their performance very, very hard, but they will never learn how to take a break and allow their body to recover from this stress. The lifters who make long-term progress learn how to push their training to the edge of their tolerance and then back off enough to let their body adapt to the stress. The body needs to have periods of stress and recovery to force it to adapt. The mind of the athlete needs to allow these periods of stress and recovery to happen. Often it is harder to spend a week doing less work with small weights than it is to push your body balls to the walls, but the recovery piece is arguably more important than the stress piece, at least in the long-term." - Duane Hansen

12/23


Gymnastics: 3 Minute AMRAP Double-Unders 

2 Power Snatch + 2 Squat Snatches: 4 sets @ 77%

Strength 1: Back Squat
A. 5 reps @ 80%
B. 5 reps @ 80%
C. 4 reps @ 85%
D. 4 reps @ 85%
E. 4 reps @ 85%

Strength 2: Build to a heavy 5 on Bench

WOD: 10 Minute AMRAP (Ascending ladder to 10, then repeat)
2 KB Snatches 70#/53# (alternating, KB must touch the ground each rep)
2 C2B 
*Works like this: 2/2,4/4,6/6,8/8,10/10. Once you get to 10 you start again: 2/2,4/4, etc. and continue this for the 10 minutes

Accessory:
15 Strict MU or 15 Strict Pull-ups
30 Good Mornings (you choose the weight)
10 Front Levers
10 Back Levers

12/22

Rest Day: Training CrossFit vs. CrossFit as a Sport


"I think my friend Pat Sherwood says it perfectly. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.

If you’ve chosen to seriously choose CrossFit as a sport at an elite level, buckle up. It’s quite the ride."

Here is an article on Bulgarian Style Training. Although we are not following this protocol, though we might do a cycle in the future, there is an important excerpt that discuss adjusting to training and how your body will feel. Most of you have mentioned in your comments how weights are feeling heavy. I believe that you are adjusting to the volume of squatting three days a week. Obviously we have to monitor the volume of WODs and accessory work we do so we do not overtrain, but understanding your body is key:



"I’ll warn you up front that you will most likely need a few weeks to adjust, and while that’s happening you may feel pretty bad. Symptoms will vary, but at the minimum you might expect persistent low-grade soreness, lethargy and loss of motivation, irritability, and ‘the mystery pain’. Once your tissues adapt to regular training, cytokines stop signaling the brain to feel bad, and you’ll tend to feel better (at least in my personal experience).

I’m coming to the conclusion that this first round of feeling bad, what Broz calls the ‘dark times’, is not actually overtraining or it’s friend staleness. You’re adjusting, the same way you’d adjust to a new job as a laborer. When you first started lifting weights, you probably felt pretty awful for a few days after your workout. Did that mean you shouldn’t lift again because you felt bad? Of course not. CNS fatigue is the nervous system’s version of DOMS.

Overtraining and staleness are very real and something we should look out for, but we can’t rely on feeling bad to tell us when this is happening. Under Abadjiev, the Bulgarians unloaded one week out of every four, and, for part of the year, they’d use unloading cycles with one hard week and three easy weeks. "

Thursday, December 19, 2013

12/21


Work up to Clean and Jerk @ 85% 1 RM

WOD:

A. 10-1 (descending ladder)
Deadlifts 295#/185#
Burpees 

B. When the clock hits 15 Minutes (even if you aren't done with A.)
Fight Gone Bad (3 Rounds):
Wallball 20#/14#
SDHP 75#/55#
Box Jump 20"
Push Press 75#/55#
Row for Calories
*Resting one minute between rounds

12/20


EMOM for 5 Minutes: 2 Position Snatch (floor, mid hang)
A. 1 set @ 70%
B. 2 sets @ 75%
C. 2 sets @ 80%

Strength 1: Alternating Every 90 seconds for 15 Minutes: 
A. Push Press: 5 reps @ 80%
B. 2-4 Strict MU or MU or 1 Max Iso Hold above bar

Back Squat
A. 5 reps @ 75%
B. 5 reps @ 75%
C. 5 reps @ 80%
D. 5 reps @ 80%
E. 5 reps @ 80%
F. 5 reps @ 80%

WOD: 3 Rounds
10 KB Swings 70#/53#
10 Thrusters 95#/65#

Snatch Pull: 5 x 5 @ 96%

12/19

Recovery Day

Throwback to an original CrossFit post

Tuesday, December 17, 2013

12/18


10 minutes of weakness work

EMOM for 4 Minutes: 2 Squat Cleans
a. 2 sets @ 75%
b. 2 sets @ 80%

Strength: Front Squat
A. 5 reps @ 75%
B. 4 reps @ 80%
C. 4 reps @ 80%
D. 3 reps @ 85%
E. 3 reps @ 85%

WOD: 6 Round Tabata (rotating movements = 12 minutes total)
Push-ups
Hollow Rocks
Ring Dip
DB Snatch 60#/40#
*Optional- dependent on how your body feels

Sunday, December 15, 2013

12/17


Snatch Balance: (sets x reps)
A. 2 x 3 @ 70% of your 1 RM Snatch
B. 2 x 3 @ 75%
C. 1 x 3 @ 80%

Strength: 5 x 5 Pendlay Row (working up to a heavy set of 5)

WOD:
A. Death by Strict Pull-up
(1 on the first minute, 2 on the second, etc. They do not have to be unbroken)

-Rest 8 Minutes-

B. For Time:
35 Cal Airdyne
25 Wallballs 20#/14# (must attempt as many unbroken to start as possible)
50 Double Unders
25 Wallballs 20#/14# (must attempt as many unbroken to start as possible)
35 Cal Airdyne

-Rest 8 Minutes-

C. For Time:
30 T2B
150 Double Unders
20 T2B 
100 Double Unders
10 T2B 
50 Double Unders

12/16


Every 90 seconds for 6 minutes: Power Snatch + Squat Snatch
A. 4 sets @ 75%

Strength 1: Back Squat
A. 5 reps @ 75%
B. 5 reps @ 80%
C. 5 reps @ 80%
D. 5 reps @ 80%
E. 3 reps @ 83%
F. 4 reps @ 80%

Strength 2: Build to a heavy 5 on Strict Press

Strength 3: 5 x 5 Clean Pull @ 96%

WOD: 2 Rounds
30 HSPU
20 Squat Cleans 135#/95#

Core: Tabata sit-ups

Friday, December 13, 2013

12/14

10 Minutes of weakness work

10-15 minutes working up to 1 rep @85% 1 RM Snatch

10-15 minutes working up to 1 rep @85% 1 RM Clean & Jerk

WOD: 2 Rounds of 'Lumberjack 20' (without the run)
20 Deadlifts 275#/185#
20 KB Swings 70#/53#
20 OHS 115#/75
20 Burpees
20 C2B
20 Box Jumps 24"/20"
20 Dumbbell Squat Cleans 50#/35# (2 x 50#/2 x 35#)
*Rest 5 Minutes between Rounds

Thursday, December 12, 2013

12/13


10-15 Minutes of weakness work

Every 90 seconds: 3 Position Snatch
A. 2 sets @ 70%
B. 3 sets @ 75%

Strength 1: Alt EMOM for 10 Minutes:
5 Snatch Pull @ 93% of snatch
2 MU or 5 Ring Rows with feet elevated on box

Strength 2: Back Squat
A. 5 reps @ 65%
B. 5 reps @ 70%
C. 4 reps @ 75%
D. 3 reps @ 80%
E. 3 Reps @ 80%

WOD: For Time
10-9-8-7-6-5-4-3-2-1 Bench Press 165#/100#
*10 Pull-ups between sets
**Scale Accordingly

Core: 2 Min AMRAP
sit-ups

12/12


1. Active Recovery: spend 30 minutes swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Tuesday, December 10, 2013

12/11


Strength 1: Alternating Every 90 seconds for 15 Minutes: 
A. Push Press: 5 reps @ 78%
B. 15 KB Swings 70#/53# (Unbroken)

Strength 2: Front Squat (rest accordingly)
A. 8 reps @ 60%
B. 6 reps @ 65%
C. 5 reps @ 70%
D. 3 reps @ 75%
E. 5 reps @ 70%

WOD: (Scale Accordingly. If these are too heavy scale to weight in the 55-70% range)

9-6-3
Power Snatch 145#/95#
Burpees

-rest 3 Minutes-

15-12-9
Deadlifts 225#/155#
Wallball 20#/14#

-rest 3 Minutes-

21-15-9
Airdyne for Calories
Pull-ups (chin over)

Monday, December 9, 2013

12/10


Snatch Balance: (sets x reps)
A. 2 x 3 @ 65% 1 RM Snatch
B. 1 x 3 @ 70%
C. 2 x 3 @ 75%

Alternating EMOM for 10 Minutes:
Max Effort Unbroken Weighted Pull-up
Max Effort L-Sit Hold

Strength: 
5 x 5 Pendlay Row @ 80% of 1 RM 

Alternating EMOM for 10 minutes:
A. 3 Squat Cleans 70-75% 1 RM
B. 15 T2B

*Lower volume day, No Additional Met Con for today. Flight the urge to do extra*

Sunday, December 8, 2013

12/9


Every 90 seconds for 9 minutes: Power Snatch + 2 Squat Snatches
A. 3 sets @ 70%
B. 3 sets @ 75%

Split Jerk: 5 (sets) x 3 (reps) @ 75%

Strength 1: 5 x 5 Clean Pull @ 93%

Strength 2: Every 3 Minutes for 15 Minutes- Back Squat
A. 6 reps @ 65%
B. 6 reps @ 70%
C. 6 reps @ 75%
D. 5 reps @ 80%
E. 5 reps @ 80%

WOD: 21-15-9
HSPU
Dip
Power Clean 165#/115#
***3:1 rest/work ratio between rounds

Core: Tabata Hollow Rocks

Friday, December 6, 2013

12/7


Every 90 seconds for 9 Minutes: Squat Snatch
A. 3 reps @ 70%
B. 2 reps @ 75%
C. 1 rep @ 80%
D. 1 rep @ 80%
E. 1 rep @ 75%
F. 1 rep @ 80%

Every 90 seconds for 9 minutes: Clean & Jerk (preferably Squat Clean)
A. 3 reps @ 70%
B. 2 reps @ 75%
C. 1 rep @ 80%
D. 1 rep @ 80%
E. 1 rep @ 75%
F. 1 rep @ 80%

Every 2 minutes for 10 Minutes: Back Squat
A. 6 reps @ 60%
B. 6 reps @ 65%
C. 6 reps @ 70%
D. 4 reps @ 75%
E. 4 reps @ 75%

WOD: (Courtesy of NC Lab: With a partner…alternate reps) 

5 Min AMRAP
2 Squat Cleans 185/125
(you do 2, your partner does 2…)

Rest 2 Min

5 Min AMRAP
5 Shoulder to Overhead 185/125
(you do 5, your partner does 5…*may take from rack*)

Rest 2 Min

5 Min AMRAP
10 Deadlifts 185/125
(You do 10, your partner does 10…)

rest as needed

1 Min Burpee Over Bar
Rest 1 Min
30 Sec Burpee Over Bar
30 Sec Rest
15 Sec Burpee Over Bar

Thursday, December 5, 2013

12/6


Gymnastics 1: 'Mini' Flight Simulator, 5-10-15-20-25-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 
*10 Minute Time Cap

Every 90 seconds for 9 minutes: 3 Position Snatch
A. 3 sets @ 65%
B. 3 sets @ 70%

Strength 1: Snatch Pull
A. 4 x 7 (sets x reps) @ 90% of snatch

Strength 2: Snatch Grip Push Press
A. 3 x 5 (sets x reps) @ 70%
B. 2 x 5 (sets x reps) @ 75%

WOD: 
A. For Time: 50/30 Strict Pull-ups (Guy/Girl)

rest as needed

B. For Time: 3 Rounds
20 Alt DB Snatches 70#/45#
40 DU
2 Rope climbs

Wednesday, December 4, 2013

12/5


1. Active Recovery: spend 30 minutes swimming, biking, rowing, Airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Tuesday, December 3, 2013

12/4

Training vs. Testing: "A 100 meter sprinter does not simply run 100 meter time trials for his training program. There is a good reason why athletes train differently than they compete. There’s a difference between building work capacity and testing it."  

I think this article makes a broad generalization that isn't always true, but it also points to the importance of understanding that you can improve in sport without continuously destroying your body and that, contrary to some CrossFit ethos, it is important to not always train at maximum intensity

The Training Equation: Should help you appreciate the importance of not doing too much work as well as emphasizing proper movement



Olympic Lifting 1: Muscle Snatch (percentage off 1RM muscle snatch- find one if you don't know it)
A. 5 x 1 @ 60%
B. 4 x 1 @ 65%
C. 3 x 2 @ 70%

Olympic Lifting 2: Every 90 seconds for 9 minutes: 3 position clean (floor, above knee, mid-thigh)
A. 3 sets @ 65%
B. 3 sets @ 70%

Strength: Front Squat, Every 2 minutes for 10 Minutes
A. 8 reps @ 60%
B. 6 reps @ 65%
C. 5 reps @ 70%
D. 3 reps @ 75%
E. 5 reps @ 70%

WOD: 

A. 3 sets (resting 7 Minutes between sets)
30 Seconds ME Thrusters 95#/65#
30 seconds ME Burpee Box Jumps 24"/20"
30 Seconds ME Row for meters

Rest 7 minutes after third set, then:

3 x 400m Sprint 1:3 (work/rest)

***Rest periods are not a typo, we want to emphasize sprints with full recovery!!

Monday, December 2, 2013

12/3


*****Since everyone sounds confused I will try to switch back to sets first, then reps******

****Luke had a question about why we use percentages in training so I have provided a link that helps answer that but I will also try to help.

Especially for the olympic lifts, which are mainly about speed and technique, percentage based training helps you naturally progress while focusing on those two factors (speed + technique). Rather than always working heavy weight and ingraining poor mechanics, you are able to build a solid technical base from which to advance. Second, percentages will help prevent you from continuously overloading your body with weights close to your max. For example, Prilepin's chart allows you to get stronger while working sub maximal loads so you do not overload your neurological system and give your body time to recover. Here is a link to an article from Louie Simmons at Westside Barbell concerning the importance of percentages in his programming for powerlifters- Percentage Training: What is it really?

Every 90 seconds for 9 minutes: 1 Power Clean + 2 Squat Cleans
A. 3 sets @ 65%
B. 3 sets @ 70%

Olympic Lifting: Snatch Balance (percentage off squat snatch 1RM)
A. 2 x 3 @ 60%
B. 3 reps @ 65%
C. 2 x 2 @ 70%

Strength: Every 2 minutes for 10 Minutes: Push Press
5 reps @ 75%

WOD:
A. 10 Rounds
10 second airdyne (ALL OUT! Make sure you have a 'running start for these 10 seconds. That is, make sure you are not going from a dead stop in order to get the desired effect)
50 seconds rest

Rest As Needed

B. For Time: 25 Strict HSPU 

Rest As Needed

C. For Time: 45 HSPU

Sunday, December 1, 2013

12/2


*****We are starting a new cycle. When written with percentages, reps come first then sets. So 3 x 2 means 3 reps for 2 sets! When no percentages are included, its sets before reps1*****

Every 90 seconds for 9 minutes: Power Snatch + 2 Squat Snatches
A. 3 sets @ 65%
B. 3 sets @ 70%

Olympic Lifting: Split Jerk
A. 3 x 2 @ 70%
B. 3 x 3 @ 75%

Olympic Lifting: Clean Pull (percentage off 1RM Clean)
A. 7 x 4 @ 90%

WOD: Alternating every 2 minutes for 20 Minutes 
1. 8 Back Squats @ 60%
2. Max Unbroken Strict C2B
3. 8 Back Squats @ 65%
4. Max Unbroken C2B
5. 6 Back Squats @ 70%
6. Max Unbroken Strict pull-ups
7. 6 Back Squats @ 75%
8. Max Unbroken Pull-ups
9. 6 Back Squats @ 75%
10. Max Unbroken Strict Pull-ups

Gymnastics: 2 x Max Effort Isometric Pull-up hold (if you want an even greater challenge, start with your chest in contact with the bar; rest 60-90 seconds between attempts)

Friday, November 29, 2013

11/30


Take as much time as necessary for the Following:
1. Establish a 1RM Snatch
2. Establish a 1RM Clean & Jerk

WOD:

A. 4 Rounds
4 Back Squats @ 80% 1 RM
Max Effort push-ups
*No rest between BS and PU; Rest 90 seconds between rounds

B. For time:
100 Pull-ups
75 HSPU
50 Burpees
25 Power Cleans 165#/115#
12 Front rack lunges (each leg) 165#/115#

Wednesday, November 27, 2013

11/28


Gymnastics: 2 options
A. EMOM for 5 Minutes: 2-4 Muscle-ups  
B. Practice Muscle-up Progressions with specific focus on kip

Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 1 Squat Clean (working towards a heavy single)
B. 2 x 1 Squat Clean from the high hang (hip pockets, I would recommend decreasing the weight from the full squat clean)
C. 3 x 2 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

WOD: Short, Fat Fran 12-9-6
Thrusters 135#/95#
Strict Pull-ups

Core:3 Rounds NFT
Max Effort L-sit Hold
15 Hollow Rocks

Tuesday, November 26, 2013

11/27


1. Active Recovery: 

A. Not For Time (NFT): 3 Rounds
15 sit-ups
15 Good mornings
15 KB Swings
15 Bench Press
15 Pull-ups
*This is not a WOD, seriously, use LIGHT weight!!! 

B. 2k Row (NFT!)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Sunday, November 24, 2013

11/26


Skill 2: 5 x 2 Split Jerk
*Goal is for weights to be challenging, but do not sacrifice technique

Strength: Deficit Deadlifts 4 x 5 
* Bar rests on ground, you stand on either 25# or 45# plates which will increase the range of motion we are working. 5-10# heavier than last week

Speed: EMOM for 8 Minutes
Shuttle Sprint (5 m down/back + 10 m down/back)

WOD: 6 Rounds (compare to 9/27)*
A. 30 seconds Max Ring Dips
30 seconds Rest

B. 30 seconds Max Shoulder-to-Overhead 145#/105# 
30 Seconds Rest 

C. 30 Seconds Max Cal Airdyne
30 Seconds Rest

11/25


Skill: *We will push for a 1RM on Saturday, so here you should still emphasize technique
A. 3 x 1 Squat Snatch (working towards a heavy single)
B. 2 x 1 Squat Snatch from the high hang (hip pockets, I would recommend decreasing the weight from the full squat snatch)
C. 3 x 2 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

Strength: Alternating EMOM for 10 Minutes
Odd: 2 OHS
Even: 5 Supine Ring Rows (place feet on box; tempo = 023. 2 second hold at top, 3 second controlled descent)

WOD: Isabelle 
30 Power Snatches 135#/95#

Core: 3 Rounds, NFT (not for time):
10 dragonflies
10 Hollow Rocks
10 K2E

Thursday, November 21, 2013

11/23


Split Jerk Advice: http://www.catalystathletics.com/blog/blog.php?blogID=1811


Skill 1: 15 Minutes to find a 2 Rep Snatch
*This might be a PR, it might not. Depends on how you are feeling, and do not sacrifice technique for weight

Skill 2: 15 Minutes to find a 3 Rep Heavy Clean & Jerk
*This means perform a C & J then immediately do another, if you drop the bar do not rest more than 3-5 seconds before next rep

**For the two skill segments, same approach as last week. DO NOT go over the 15 minutes, spend 5 minutes warming up then start the clock. 

Strength: EMOM for 10 Minutes
3 Front Squats (Moderate weight, this isn't to hit a 3RM)

WOD: With a Partner

A. Ascending Ladder (1-10)
Squat Snatch 115#/75#
Deficit HSPU 2 x 45#/2 x 25#
*one partner works, the other rests
**Each partner must do each rep scheme. So, Partner A does 1/1 then Partner B does 1/1. Then, Partner B does 2/2 while partner B rests, etc. 
*** Especially with the lower reps, emphasize transition time, A.K.A., the time between when Partner A and Partner B are working

Rest approximately half the time it took you to complete A

B. 10 Rounds
20 calorie airdyne
4 front rack walking lunges (total) 165#/115#
*5 rounds per partner, one works while the other rests

11/22


****Perspective****


Gymnastics 1: 2 Rounds
10 Dips or 4 Muscle-ups
5 Front Levers
5 Back Levers

Gymnastics 2: Alternating EMOM for 10 Minutes:
Odd: 5 strict Weighted Pull-ups (compare to last week)
Even: Max Strict HSPU + 3 Kipping HSPU

Gymnastics 3: Tabata pistols

70-80% WOD: 

4 Rounds
5 Burpees (no wasted steps)
5 C2B (Mod: Chin-over)
5 Wallballs 20#/14#
5 KB Snatches (5 each arm) 53#/35#

Rest 3 Minutes

3 Rounds:
10 Air Squats (focus on your movement)
10 T2B
10 Box Jumps 24"/20"
10 Shoulder-to-Overhead 115#/75#
* Like the title says, go 70-80%! I don't care about your time, I care about the quality of your movement and your virtuosity. You don't always get better by killing yourself, you improve by moving more efficiently and understanding what proper movement and positioning feel like. 


Tuesday, November 19, 2013

11/21


Gymnastics: 3 Rounds
3 Skin the cats into Max L-hang
5 False Grip Pull-ups
30 Second HS Hold (against wall)

Skill: *Goal is for weight to be challenging, but do not sacrifice technique
A. 3 x 2 Clean
B. 2 x 2 Clean from the hang
C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

WOD: 400 M Falloffs
**Pick a fast pace, not a sprint, to maintain for as many 400s as remain within 5 seconds of your first time. For example, if you run a 60 second 400m your target should be in the 75-80 second range
**Regardless of splits, minimum 4 x 400
*** 1:1 work/rest)

Core: NFT
15 Toes-to-rings (TTR)
Max L-sit
10 Dragon Levers
Max Plank 45#/25#
15 TTR
Max L-hold (hanging from bar)
10 Dragon Levers

11/20

1. Active Recovery: Try something a little different

A. Not For Time (NFT): 3 Rounds
15 sit-ups
15 Good mornings
15 KB Swings
15 Bench Press
15 Pull-ups
*This is not a WOD, seriously, use LIGHT weight!!! Seriously! (I intentionally used seriously twice to stress the importance of my seriousness)

B. 2k Row (NFT!)


2. Watch some videos from the YouTube Channel: CFProjectMayhem

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Sunday, November 17, 2013

11/19


Skill 1: Find your Max Height Box Jump

Skill 2: 5 x 2 Split Jerk
*Goal is for weights to be challenging, but do not sacrifice technique

Strength: Deficit Deadlifts 4 x 5 
* Bar rests on ground, you stand on either 25# or 45# plates which will increase the range of motion we are working. You will not be going heavier on this than you did last week. I would recommend dropping to the weigth we used 3-4 weeks ago. Again, emphasis is on technique!

WOD 1: 'Diane' 21-15-9
Deadlift 225#/155#
HSPU

Rest a minimum of 10 minutes 

WOD #2: Not For Time, complete in AS FEW SETS AS POSSIBLE
20 Clean & Jerks (Guys: 140#-175#, Girls: 90#-120#)
* Be honest with yourself, I have given you the range in which to choose. Use the weight you think would be most beneficial. As a guideline for choosing weight, I advise to target 5-8 reps unbroken.
**Take as much time as necessary between sets
***You can obviously scale down if necessary

11/18


Gymnastics: 

Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 2 Squat Snatch
B. 2 x 2 Squat Snatch from the hang (right above the knee)
C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength: Alternating Every 90 seconds for 12 Minutes
Odd: 3 OHS
Even: 5 Pendlay Rows (1 second pause at top)

WOD: 
A. 2 Minutes Max Effort Double Unders

B. Beginning at the 3 minute mark, 3 Rounds:
1 Minute Max Effort Thrusters 45#/35#
30 seconds rest
1 Minute Max Effort KB Swings 70#/53#
30 second rest
1 Minute Max Effort Burpee over-the-box-jumps 24"/20"
30 seconds rest

C. Rest 1 Minute, then: 2 Minutes Max Effort Double Unders

Tuesday, November 12, 2013

11/16


Skill 1: 15 Minutes to find a 3 Rep Snatch
*This might be a PR, it might not. Depends on how you are feeling, and do not sacrifice technique for weight

Skill 2: 15 Minutes to find a 2 Rep Heavy Clean & Jerk
*This means perform a C & J then immediately do another, ideally you will not put the bar down between the two

**For the two 15 Minute segments, DO NOT go over the 15 minutes, spend 5 minutes warming up then start the clock. This is to get you used to having to work under a time constraint and mirror competition. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal. 


WOD

A. 5 Rounds
4 Front Squats @ 80% 1 RM
Max Effort pull-ups 
*No rest between FS and PU; Rest 90 seconds between rounds

Rest 10 Minutes, then:

B. With a Partner Complete:
*One person working at a time, can break it up however you want but must be completed in order listed
60 Pistols
10 Tire Flips
50 Thrusters 135#/95#
20 Rope Climbs 
40 Wall Walks (mental challenge, grind it out)
30 Power Snatches 135#/95#

Then, immediately 50 (total steps) OH Lunges 95#/65#
*Yes, your shoulders are going to burn and its going to really suck but finish strong

11/15


Gymnastics 1: 10 Minutes working on Handstand Holds, Freestanding HSPU, and HS Walks

Gymnastics 2: Alternating EMOM for 10 Minutes:
Odd: 5 Strict Weighted Pull-ups
Even: Max Strict HSPU + 3 Kipping HSPU

Gymnastics 3: 3 x Max Effort Isometric Pull-up hold (if you want an even greater challenge, start with your chest in contact with the bar; rest 60-90 seconds between attempts)

Skill: 5 x 3 Snatch Balance (compare to 10/15)

WOD: 'Elizabeth' 21-15-9
Power Cleans 135#/95#
Ring Dips

Core:
A. 100 Sit-ups for time
Rest 3 Minutes
B. 50 Sit-ups for time
Rest 2 Minutes
C. 25 Sit-ups for time

11/14


Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 3 Clean & Jerk
B. 2 x 3 Clean & Jerk from the low hang
C. 3 x 3 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

WOD: 
4 x 400m Run (1:1 work/rest)

Core:3 Rounds NFT
Max Effort L-sit Hold
15 Hollow Rocks

***** I know this day is lighter in terms of volume so some of you might not feel spent and will decide to do more. I would stress the importance of not doing that. Be happy when you see a day like this, let your body recover a little, and be ready for Friday and Saturday. *****

11/13


1. Active Recovery: spend 30 minutes swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Monday, November 11, 2013

11/12


Gymnastics: 10 Minutes working MU Progressions and Kip or 2x Max Effort Unbroken Muscle-Ups

Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 5 x 3 Split Jerk

Strength 1: Alternating Every 90 seconds for 15 Minutes 
A. 5 Power Cleans (unbroken)
B. 3 Push Press (from rack: 80,85,85,90,90)

Strength 2: Deadlift 4 x 5 
*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to be 5-10# heavier on your final set than last week

WOD
400 M Sprint (like, 95-100%)
1 Minute Rest, then:

3 Rounds
1 Minute Max Effort Wallballs 20#/14#
1 Minute Rest
1 Minute Max Effort Burpees (to a target, 6-12" above your fingertips)
1 Minute Rest
1 Minute Max Effort Air Dyne
1 Minute Rest

Rest 2 Minutes after completing the 3 Rounds, then:
400 M Sprint (again, 95-100%- compare the 2 times)

Sunday, November 10, 2013

11/11


Gymnastics: 'Mini' Flight Simulator, 5-10-15-20-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 
*10 Minute Time Cap

Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 3 Squat Snatch
B. 2 x 3 Squat Snatch from the low hang (right below the knee)
C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast, once the velocity starts to slow do not add more weight)

Strength: Alternating Every 90 seconds for 15 Minutes
Odd: 3 OHS
Even: 5 Supine Ring Rows (place feet on box; tempo = 023. 2 second hold at top, 3 second controlled descent)

WOD: 'Josh'
21 OHS 95#/65#
42 Pull-ups
15 OHS 95#/65#
30 Pull-ups
9 OHS 95#/65#
18 Pull-ups

Thursday, November 7, 2013

11/8


Gymnastics: 3 x Max Effort Bar Hang (engage shoulders)

Speed: 4 x 400 M Run (1:1 rest/work)

Wod: 12-9-6 
One arm OHS w/ kettlebell 35#/26# (12-9-6 per arm!)
Burpee-over-the-box-jumps 24"/20"

Core: NFT
15 Toes-to-rings (TTR)
Max L-sit
15 TTR
Max Plank
15 TTR
Max L-hold (hanging from bar)

Wednesday, November 6, 2013

11/7


Gymnastics 1: Either accumulate 7-12 Muscle-ups in as few sets as possible or spend 5 minutes working on MU transitions

Strength: Alternating EMOM for 10 Minutes
Odd: 5 Push Press (70,75,80,80,85)
Even: 2 Power Snatches (heavy but should be linked)
*May use 2 bars

Gymnastics 2: Alternating EMOM for 10 Minutes:
Odd: 5 dips (weighted, if necessary)
Even: Max Strict HSPU (kipping is allowed, if necessary)

WOD: (Sprint, goal is speed and doing everything unbroken)
10 Back Squat 185#/135#
15 Burpees 
20 Wallballs 20#/14#

rest 90 seconds 

10 Front Squats 155#/115#
15 KB Swings 70#/35#
20 Wallballs 20#/14#

rest 90 seconds

10 OHS 135#/95#
15 T2B
20 Wallballs 20#/14#

*For everyone competing at the Rhinos and Unicorns competition this week, do not do gymnastics 2 

Tuesday, November 5, 2013

11/6


1. Active Recovery: spend 30 minutes swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Monday, November 4, 2013

11/5


Technique: EMOM for 8 Minutes
3 Squat snatches (reset between reps- should be heavy but manageable)

Strength 1: Deadlift 4 x 5 
*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to be 5-10# heavier on your final set than last week

Strength 2: EMOM for 10 Minutes
2 Heavy Power Cleans

WOD: Alternating EMOM for 20 Minutes
Odd: 6 Front Rack Lunges 155#/105#
Even: 12 Pull-ups

11/4


10 Minutes to practice DU/TU

Technique: EMOM for 10 Minutes:
3 Perfect Squat Cleans (60-70%, perfect)

Strength 1: Alternating EMOM for 10 Minutes
Odd: 5 OHS
Even: 7 Strict Pull-ups or 3 MU
* Goal is to go heavier on the OHS than last week, but only if your technique is sound

WOD: Heavy 'Grace'
30 Clean & Jerks 175#/115#

Monday, October 28, 2013

11/2


Weakness: 10 Minutes working on your weakest gymnastics movement

Strong'ness': 10 minutes working on something you are good at

Alternating EMOM for 10 minutes
Odd: 7 Back Squats (65-80%, you choose percentage)
Even: 1 Rope Climb

WOD: For Time
100 DU
50 HSPU
40 sit-ups
30 Shoulder-to-Overhead 135#/95#
100 foot walking lunge 135#/95#

11/1


Gymnastics: 3 x Max Effort Isometric Pull-up hold
rest 90 seconds between attempts
*chin must be above bar, focus on squeezing shoulder blades bit biceps

Strength: Alternating EMOM for 10 Minutes
Odd: 5 Push Press (70,75,80,80,85)
Even: 2 Squat Snatches
* Goal on the squat snatches is for weight to be heavy but maintain solid technique. Gradually add weight until you feel your technique start to slip
**May use 2 bars

9-7-5
Squat Snatch 135#/95# (Mod: 115#/75#)
T2B
KB Swing 70#/53#

10/31


Gymnastics: 3 Rounds
A. 10 second 1 arm hang (each arm)
B. 10 Dips

Strength: EMOM for 8 Minutes
3 Clean Pulls (95%+; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

WOD:
3 x 400 M Sprints (1:1 rest/work)

rest 10 Minutes 

EMOM for 8 Minutes: 14 burpees

rest 5 Minutes

6 Min AMRAP (with a partner)
Max C2B pull-ups (one rest the other works)

10/30


1. Active Recovery: spend 30 mintues swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Reseaching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

10/29


Gymnastics: 3 Min AMRAP DU

Technique: EMOM for 8 Minutes
5 Power Snatches (unbroken)

Strength 1: Deadlift 4 x 5 
*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to be 5-10# heavier on your final set than last week

Strength 2: 5 Pendlay Rows @ 75% (3 second pause at top)

WOD: 5 Rounds 
5 Tire Flips
100 M Sprint
*complete with a partner, one does a round while the other rests then switch; each completes 5 rounds. If you dont have a partner, 1:1 work/rest

Sunday, October 27, 2013

10/28


Gymnastics: 3 Rounds
A. 3 Strict MU or 6 Strict C2B
B. 60 second Plank Hold

Strength 1: Alternating EMOM for 10 Minutes
Odd: 5 OHS
Even: 3 Max Distance broad jumps (do not worry about recording)
*Goal is find a heavy 5 rep OHS for the EMOM but it will not be a true 5 RM. Emphasis is technique, once technique starts to go do not add weight

Strength 2: 5 sets of 5 touch-and-go clean & jerks, rest as needed between sets (unbroken, you choose the weight)

WOD: For Time
2 Rounds: 
400 m run
21 KB Swings 53#/35#
12 Pull-ups
30 Wallballs 20#/14#

then, immediately:

15 clean & jerks 155#/100#

Tuesday, October 22, 2013

10/26


Skill: Tabata Pistols

Strength: 3 RM Front Squat (from a rack)

WOD: 

A. EMOM for 10 Min
5 Strict Pull-ups + 12 Box Jumps 24"/20"

Rest 5 Minutes, then:

B. Alternating for 12 Minutes
8 OHS 135#/95#
10 KB Swings 70#/53#

Rest 3 Minutes, then:

C. 50 Burpees over the bar for time

10/25


Skill: Alternating EMOM for 10 Minutes
Odd: 3 Ring Front Levers (as slow as possible)
Even: 3-5 Strict HSPU  

Strength: Alternating EMOM for 8 Minutes:
Odd: 4 Hang Power Clean 165#/115#
Even: 4 Shoulder-to-overhead 165#/115#

15 Minute AMRAP
5 Parallette HSPU (MOD: deficit HSPU on plates)
2 Muscle-ups (MOD: 4 C2B + 4 Dips)
10 Hand Release Push-ups
30 DU

Core: Tabata hollow rock

10/24


Skill 1: Establish a 1 RM Snatch

Skill 2: At 60% of your 1 RM Snatch: 
3 x Max Effort Unbroken Snatches (touch-and-go, power or squat)
* Rest 1 Minute between attempts 

Skill 3: Alternating EMOM for 10 Minutes
Odd: 1 attempt Max HS Walk 
Even: 3 MU Progressions

Strength: 
A. Work up to a 1 RM Pendlay Row (perfect form)
B. Max Effort reps at 70% 1 RM (unbroken, touch-and-go)

WOD: 4 Rounds
15 Thrusters 105#/70#
15 C2B
* Rest 2 minutes between rounds (goal is to feel recovered so you can treat each round like a sprint)

10/23


1. Active Recovery: spend 30 mintues swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Reseaching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

10/22


Strength 1: Alternating for 10 Minutes
A. Odd: 5 Strict C2B
B. Even: Push Press 5 x 5 (70,75,75,80,80)
*If you don’t have a 1 RM, establish one then complete strength

Strength 2: Deadlift 4 x 5 
*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to add weight (5-10# per set). We will be doing this strength progression for the next few weeks and the goal will be to be 5-10# heavier on your last set each week so do not treat this like a 5 RM

WOD: Every 90 Seconds for 12 Minutes:
25 yard heavy prowler/sled push (you choose weight)

Core: 4 Rounds (NFT):
Max L-sit hold
Max T2B

Sunday, October 20, 2013

10/21


Strength 1: Establish a 1 RM Back Squat (No Pause)

Gymnastics Weakness (choose 1):
Option 1: 10 Minutes Handstand walk practice (goal is max distance)
Option 2 Kipping HSPU practice (accumulate 20 reps with good form)
Option 3: 4 x Max Effort Ring Dips (resting 90 seconds between attempts)

Speed: EMOM for 8 Minutes
Shuttle Sprint (5 m down/back + 10 m down/back)

WOD: For Time
5k Run

Sunday, October 13, 2013

10/19


Weakness: 10 minutes working on your weakest gymnastics movement (includes DU, pull-ups, MU, pistols, etc)

Technique: EMOM for 7 Minutes:
1 Squat Clean + 1 Hang Squat Clean (starting at 55%, working up to 75%- do not go higher)

WOD:
400 M Med ball bear hug run 20#/14# (hug ball with both hands, cannot be on shoulders) 

3 Rds:
7 sit-up wallballs 20#/14# (basically, do a sit-up then a wall ball)
2 Bear Complexes 165#/105#

3 Rds:
2 KB Clusters 70#/53# - http://www.youtube.com/watch?v=plCzO45g9nc  (only difference from the demo is that it is with 2 KB, one per hand, and the kettlebells do not have to touch the ground between reps)
8 burpee box jumps 30"/24"

30 meter Front Rack lunges 135#/85# (walk bar into parking lot and complete there, time stops when you run back inside)

10/18


Skill 1: 15 Minutes working on Atlas Stone Ground-to-shoulder technique (goal is to progressively add weight and accumulate no more than 25 reps)

Skill 2: 10 Minutes Working on Rope Climb Technique. Then, 2 x Max Effort Rope Climbs in 2 Minutes (Rest 60 Seconds between efforts)

Strength: Alternating Every 90 Seconds for 12 Minutes (unbroken only):
A. Max Effort Strict HSPU
B. Max Effort Strict Pull-ups
C. Max Effort Kipping HSPU
D. Max Effort Kipping/Butterfly Pull-ups

3 Rounds: 
21 KB Swings 70#/53#
15 Deadlift 245#/165#
9 Burpee
*2 Minutes Rest Between Rounds

Then, Immediately Following Last Round: 125 DU for Time
*Note total time and DU split time

10/17


Skill: 5 x 2 Snatch (power or squat, whichever needs more work- working up to 75%)

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats
sets 1-3: 70% 1 RM FS
4-6: 75%
7-8: 80%

WOD:13 Minute Ascending ladder (3,6,9,12,etc)
OHS 135#/100#
T2B

Cooldown: 10 Minute Row, Accumulate 50 Hip Extensions in as few sets as possible (http://www.youtube.com/watch?v=3xc9k8k6ZxY)




10/16


1. Active Recovery: spend 30-45 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

10/15

5 Min working on Proper Breathing Technique- http://www.youtube.com/watch?v=PJX1CyjbMic

Gymnastics: 10 Minutes working on Muscle-up Progressions and 2 x Max Effort Muscle-ups if you have them

Skill: Snatch Balance, 15 Minutes to work up to a heavy set of 3

Strength: Alternating Every 90 Seconds for 12 Minutes
A. 5 Rep Bench Press (heavy)
B. 5 Rep Bench Isometric Rows (8-10 second hold) pick appropriate weight http://www.youtube.com/watch?v=HuPLrl2AOCE

WOD: 6 x 200 M Hill Sprints (recovery is time spent walking back to the 400 M turnaround)

Core: 3 x 25 Weighted abmat sit-ups 20#/14# (rest 90 seconds between efforts)


10/14


Warm-up:
5 Bear Complexes 95#/65# (perfect form)
2 Minute Plank hold
2 Minute Squat hold 95#/65#

Skill: 15 Minutes to establish a 1 RM Clean & Jerk

Strength: Pause Back Squat (percentages off your 1RM)
(3 reps @70, 3 reps @75, 3 reps @80, 2 reps @85, 2 reps @85)

WOD:
A. 8 min AMRAP:
3 KB OHS (2 KB @ 45#/26#)
5/5 One arm DB Snatch 65#/30#

B. Immediately following AMRAP, for time: 75 Wallballs 20#/14#

Core: 3 Rounds (NFT)
15 TTR 
Max Effort Plank w/ plate (45#/25#)

Sunday, October 6, 2013

10/12


10- 15 minutes of weakness work: 3 Options
A. Muscle-up progressions
B. Double under practice
C. Overhead Squat: work up to a heavy set of 3 but while maintaining perfect form

10-15 Minutes of Strong'ness' work (something you are good at)

WOD: 
400 M Run

3 RDS:
3/side split jerk (165#/105)*may use rack
6 C2B

400 M Run

4 RDS:
4 DL 275#/185#
4 Deficit HSPU (2 x 45#/25# plate deficit)

400 M Run

10/11


10-15 minutes weakness work: 2 Options 
A. Work up to a heavy 3 on bench press
B.  3 X Max Effort Ring Rows (rest 90 seconds between efforts)

Strength: 6 x 2 Muscle Snatch

WOD: 

EMOM for 12 Minutes (alternating)
A. 5 Power Cleans @ 70% 1RM
B. 200 M Row

Rest 4 Minutes, then:

4 Rounds
60 Seconds Max Wallballs 
60 Seconds Rest

Rest 4 Minutes, then:

EMOM for 12 Minutes (alternating)
A. 20 T2B
B. 10 Walking Lunges 95#/65#

10/10


Warm-up: 2 Rounds
10 Jumping squats
10 Burpee broad jumps

Speed: EMOM for 8 minutes: 40 yard sprint 

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats
sets 1-3: 65% 1 RM FS
4-6: 70%
7-8: 75%

Strength 2:
Push Press: 2-2-2-2-2
Push Jerk or Split Jerk: 2-2-2-2-2
*Objective is to increase weight with every set, from the first set of push press to the last set of jerks. Be Smart and Strategic!

WOD: 3 Rounds, 2 Minute AMRAP
5 Front Squats 135#/95#
20 DU
* Rest 1 Minute between Rounds
* Goal is 3 Rounds per AMRAP

Core: Accumulate 3 Min L-sit hold plus 1 minute Hollow Rock hold. Every time you break you must do 3 K2E (Knees must touch elbows!)

10/9


1. Active Recovery: spend 30-45 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

10/8


Warm-up:
400 M run
Shoulder exercise sequence with band (posted as a link on resources page)

Skill: 5 sets of 3 position squat snatch @ 75% 1RM

Strength 1:
Press: 3-3-3-3-3 @85% 1RM

WOD: 

Sprint Chipper 
21 KB Swings 70#/53#
15 DB Thrusters 40#/25#
9 burpee-over-the-box jumps (feet may land on top of box) 30"/24"
*3 Minutes is goal

Rest 3 Minutes

For Time: 1k Row

10/7


Warm-up: 3 Rounds
45 Second HS hold against wall
1 Minute Plank hold
10 Air Squats + 1 minute hold at bottom of Squat

Skill: 5 sets of 3 position squat clean @ 70% 1 RM

Strength: 3 Rep Pause Back Squat (percentages off your 1RM)
5 sets (65,70,75,80,80 percent)

WOD: 10 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
* Rest 5 mintues and repeat, goal is to get same number of reps +/- 10 

Core: 3 Rounds, NFT (not for time):
10 dragonflies
10 Hollow Rocks
10 K2E

15 minutes of hip mobility and posterior chain work 

Sunday, September 29, 2013

10/5

Skill: 15 Minutes on CF Endurance Running Technique 

WOD: Track Day (if you can get a couple people to meet at a track that would be awesome!)

4 x 200m Sprint (2:1 rest/work)

5 min rest

2 x 2000m 5 min rest between efforts.
*Goal is to pick a pace where your first effort and second are +/- 10 seconds of each other

5 min rest 

4 x 200m Sprint (2:1 rest/work)

10/4

Weakness: 5 sets of 3 Position Squat Snatch

Strength/Skill: Work up to a heavy 3 rep Push jerk with perfect technique 

WOD: For time 
25 Pull-ups
25 Ring Push-ups
25 K2E (IMPORTANT: knees must touch elbow to count)
25 DB Snatch (total) 60#/40#
25 OHS 95#/65#

Rest As Needed

Accumulate 15 Wall Walks

Rest As Needed

Accumulate 3 Min Hollow Rock Hold, each time you break you must rest in superman hold

Mobility: Overhead mobility work

10/3

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats
sets 1-3: 70% 1 RM FS
4-6: 75%
7-8: 80%

Fun: Moby- "Flowers" 135#/95# Mod1: 115#/75#

WOD: 
20 Rounds
30 seconds Airdyne 70/60 RPM
30 seconds DU 
 * If you don't have an airdyne you can sub rower

rest as needed

Accumulate 25 Pistols per leg

rest as needed

10/10 TGU (turkish get-ups, 10 each side) start with 45#/35# barbell and progressively add weight (if possible)

10/2

1. Active Recovery: spend 20-30 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

10/1

Weakness:
Option A. 10 Minutes to Practice Bar MU
Option B. 10 Minutes to Practice Ring MU and/or progressions

Snatch Supplement: Drop Snatch, work up to a heavy single

Strength: 
A. 4 x 3 Strict Press @80%
B. 1 x Max Effort Push Press @ 80%1 RM Strict Press

Partner WOD, each completes 6 rounds: 
3 deadlifts 295#/175#
9 burpee pull-ups (chest-to-bar)
*Resting partner holds a front rack position with barbell (155#, 115#). No racks allowed, if partner drops bar the other must stop until they hold it again

Cooldown: 1K Row + 10 minutes of Overhead mobility and lat work 

9/30

Weakness: 10 Minutes to work on HS walks, L-sit to HS, and HS holds (against wall or free standing)

Strength: 3 Rep Pause Back Squat (percentages off your 1RM)
5 sets (60,65,70,75,75 percent)

WOD
'Holleyman', 30 Rounds
5 Wallballs 20#/14#
3 HSPU
1 Power Clean 225#/155# Mod1: 185#/135# Mod2: 155#/95#

Rest 10 Minutes, then:

EMOM for 10 Minutes:
3 Power Snatches 135#/95# Mod1: 115#/75#

Rest 5 Minutes, then:

4 x ME Plank Hold w/ 45#/25# on back
*rest 1 Minute between sets

Mobility: hips and foam roll/mash IT band, glutes, and hamstrings

Sunday, September 22, 2013

9/28

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:
1 Clean + 1 Push Jerk, adding weight working to a heavy set

Speed: EMOM for 8 Minutes: shuttle sprint (5 yards out/back, 10 yards out/back)

WOD: 
A. 400 M Run
B. 3 Rds: 6 OHS 115#/75#, 6 burpees
C. 400 M Run
D. 3 Rds: 10 KB Swings 70#/53#, 10 Box Jumps 24"/20"
E. 400 M Run

9/27

Weakness:
15 Minutes working on the posted muscle-up progressions

Skill: 12 Minutes to work up to a heavy double (2 rep) split jerk with perfect technique 

Snatch Supplement: 5 x 5 Snatch Grip Deadlift: percentages off 1 RM snatch (80,90,100,110,120)

WOD: If you are not working out tomorrow, do Saturday's WOD. If you are working out tomorrow:
6 Rounds
A. 30 seconds Max Ring Dips
30 seconds Rest

B. 30 seconds Max Shoulder-to-Overhead 145#/105# 
30 Seconds Rest 

C. 30 Seconds Max Cal Airdyne
30 Seconds Rest

Cooldown: 10 Min Row
3 Rounds NFT: 10 Good Mornings, 1 Min Hollow Rock Hold

9/26

Weakness:
5 x 3 High Hang Squat Clean (emphasize speed, not weight)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats
sets 1-3: 65% 1 RM FS
4-6: 70%
7-8: 75%

WOD: 
If you have a partner: 15 Min AMRAP:
Partner A: Row for Calories 20/15
Partner B: 20 Push-ups
*first one done rests, then switch

If alone: 15 Min AMRAP:
20 Calorie Row with 1:1 work/rest; during rest period complete 20 push-ups  

Core: 3 Rounds NFT
15 V-ups
30 second superman hold

9/25

Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

9/24

Weakness:
3 x 10 T2B and 3 x 8 K2E (make sure you touch your knees to the elbows, this really requires you to engage your lats)

Snatch Supplement: 5 x 5 Sotts Press (focus on external rotation and armpits facing forward- will be extremely light)

Skill: EMOM 10 Min: 3 Squat Snatches @ 60-70% 1 RM

Strength: 4 x 400 M Sprint (2:1 rest/work)

WOD: 10 Minute AMRAP
15-12-9 225#/155# DL/HSPU as many times as possible 

10 minute row cooldown 

9/23

*Make sure you are looking at the resources provided on the other pages of the blog and including daily cooldown/mobility as well as the ankle, hip, and shoulder strengthening exercises that I have posted links to.

Weakness:
Option A. Kipping HSPU 3 x 10
Option B. 10 minutes Double Unders 

Strength 1: 5 x 3 Strict Press, percentages off 1 RM (65,70,75,80,80) 90 seconds rest between

Strength 2: 
3 Rep Pause Back Squat (percentages off your 1RM)
5 sets (55,60,65,65,70 percent)

WOD: Rotating EMOM for 24 Minutes
A. 12/8 C2B pull-ups (guys/girls; kipping/butterfly)
B. 6 Thrusters 135#/95#
C. 7/4 Strict Chin-ups or 10 Ring Rows
D. 12 Wallballs 20#/14#


Core: 5 x Max Effort L-Sit hold from bar or ME L-sit on parallettes (rest 90 seconds between each set) 

Sunday, September 15, 2013

9/22/13

30-60 Minutes of mobility 


Enjoy the rest of your Sunday

9/21/13

Optional Saturday:

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:
3 Snatches, adding weight working to a heavy 3

Speed: EMOM for 8 Minutes: 40 yard sprint

WOD: 'Coe': 10 Rounds
10 Thrusters 95#/65#
10 Ring push-ups (Mod: regular push-ups)

9/20/13

Weakness:
Option A: 3 x ME Pull-ups (90 seconds rest between)
Option B. 5 x 3 High Hang Squat Snatch (light weight, speed under the bar)

Skill: 10 Minutes to work up to a heavy single split jerk with perfect technique 

Efficiency: EMOM for 10 Minutes: 
3 Push Press (90% 1RM Press or 60% 1RM Push Press)

WOD:
Max Effort Plank Hold:

rest 2 Minutes

5 Rounds:
5 Wall Walks 
10 OHS @50% 1RM or 65% 1RM Snatch

rest 2 Minutes

Max Effort Plank Hold


Endurance (only complete if you are taking off Saturday): 2 Mile Run 

9/19/13


Weakness:
Option A. EMOM for 5 Minutes: 10 Pistols (each leg)
Option B. 4 x ME L-sit on parallettes  or L-hold from bar

Skill: 6 Sets 1 SS + 1 Hang Squat Snatch (60,65,70,70,75 percent 1 RM)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats
sets 1-3: 60% 1 RM FS
4-6: 65%
7-8: 70%

WOD: 
4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

Rest 4 Minutes

4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

Rest 4 Minutes

4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

9/18/13


Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc)