Warm-up/Skill
Extra Time Mobilizing Everything
+
5 x 10 med ball cleans
Click there for ---> Efficiency Tips: Box Jumps
Strength
FOCUSING ON TECHNIQUE
3 x 3 Clean & Jerk @ 60-70-80%
+
3 x 3 Squat clean @ 75%
WOD
9 min AMRAP
3- Thrusters @ m95# / w65#
3- Box jumps @ m30" / w24"
3- KB Swings @ m55# / w35#
Tuesday, July 31, 2012
Monday, July 30, 2012
Comp week day 2...Flight Simulator
Warm-up/Skill
10 x 10m Bear crawl
+
5 x 20 anchored sit-ups
+
5 x 20 push-ups
+
(roll out your calves)
Strength
Deadlift 3 x 3 @ 65-75-85%
WOD
"Flight Simulator"---unbroken double under pyramid
20 min time cap
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Directions: Each set must be unbroken to move on to the next. If you are on 50 and get to 48 and mess up, you must restart set "50". Also, the rope must stop after each set.
up by 5's/ down by 5's
AGAIN, ROLL OUT YOUR CALVES
10 x 10m Bear crawl
+
5 x 20 anchored sit-ups
+
5 x 20 push-ups
+
(roll out your calves)
Strength
Deadlift 3 x 3 @ 65-75-85%
WOD
"Flight Simulator"---unbroken double under pyramid
20 min time cap
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Directions: Each set must be unbroken to move on to the next. If you are on 50 and get to 48 and mess up, you must restart set "50". Also, the rope must stop after each set.
up by 5's/ down by 5's
AGAIN, ROLL OUT YOUR CALVES
Sunday, July 29, 2012
Comp-Week...1....To Game or not to Game
Today is a rest day or a make-up day...
From CrossFit Journal
To Game or not to Game
By John Mc Evoy July 2010
In our world, the stopwatch is king. It doesn’t lie and it doesn’t have favorites. It simply states.
On our journey to ultimate fitness, we work on strength,
speed, agility, etc. to help us achieve more rounds or faster
times in any given workout. A lot of variables will come
into play and dictate how the workout goes: time of day,
food intake, hydration, personal proficiency with the
movements involved, injuries … . The list goes on, and
an article could be dedicated to how each variable can
affect a workout. This particular article is about strategy for
WODs, which some refer to as “gaming a WOD.”
You can approach a CrossFit workout in a host of different
ways, and you have no guarantee that any approach will
result in success given the amount of variables at play. Still,
some athletes rip into workouts with reckless abandon
and come out the other side with PRs. Other athletes
maintain a steady pace throughout and achieve equally
impressive results.
In the recent Data Driven video by Patrick Cummings,
we see exactly how athletes move through a workout.
Pat Padgett gets out to an early lead but fades down the
stretch and is passed my Mat Frankel, who kept a steady
pace even as he fell behind early on. Would Padgett have
been better served by a slower pace?
This is not a new question, but it’s interesting to note that
many athletes, even those competing at regional and
sectional levels, do not have a plan for the WOD they are
facing. And some don’t need one. Chris Spealler needs no
strategy when he does Fran. He will go all out until he’s
done. Others, however, might benefit from thinking about
the workout and creating a simple plan to get the most
work done in the shortest amount of time.
At the Europe Regional, for example, competitors were
given 15 minutes to complete two tasks: run 2.2 kilometers
and then complete as many reps as possible of ground to
overhead lifts at 70 kilograms. So how fast do you run to
allow yourself the most time and energy to complete the
highest number of reps?
Stick to the Plan?I discovered one method for gaming WODs in the
beginning of January when I did Cindy. My score was
18 rounds and 2 pull-ups. Every time I have done this
WOD I have gradually been progressing. After analyzing
my performance, I came to a realization: I was able to
complete 12 rounds in the first 10 minutes, and then in the
remaining 10 I only managed 6 rounds and 2 pull-ups. My
main weakness in the workout at the time was push-ups.
After the 12th round, I was pretty spent and failed several
times during the sets of push-ups, which forced me to rest
while the clock ticked.
After thinking about this for a while, I decided to retest
myself and use some strategy. Rather than go balls-to-wall
after the “3, 2, 1… go!” I used a little tact. I worked out that It
takes me a little under 30 seconds to do each round when
I don’t fail on any movements. I figured that if I did 1 round,
rested 30 seconds and went on the minute every minute,
I would achieve 20 rounds. I managed to do this and even
squeeze in an extra round at the end, giving me a score
of 21 rounds. I made it through each set of everything
unbroken, and the push-ups were really not a problem.
This is a respectable score on this workout, especially
when you take into account that I was actually resting for
half the time!
Does having a strategy like this neglect the purpose of
the workout? I don’t think so. The goal is to complete as
many rounds as possible in 20 minutes. We are trying to
maximize our work output. As long as we are getting the
work done quickly, it doesn’t say anything about how you
have to go about it. Maybe a little tactical planning can be
your ally.
This approach has one pitfall: you can get to the end of the
workout with too much left in the tank. Another approach
would be to think of the WOD as being four quarters of
five minutes each. Say to yourself, “I’m going to do six
rounds in each quarter and rest for the remainder of the
five minutes.” This would then give you 24 rounds total if
you could maintain your pace. This is a very good score on
this WOD and can be very achievable if you simply have a
think about it beforehand.
And, of course, you always have the option of forsaking the
plan and sprinting to the finish line if you have a lot left in
the tank.
As another example, I recently put one of my classes
through a workout that consisted of 100 thrusters for time
(65/45 lb.). Every minute on the minute they had to do 5
box jumps.
The majority of people fell into the realm of 12-15
minutes. Watching them all suffer through this, I noticed
that everyone went out hard in the beginning. Some
achieved 20-plus thrusters in the first minute and were
then completely gassed for each subsequent round,
sometimes achieving no more than four in the minute.
With a little strategy, you could say that you are going to
do 10 thrusters, then rest for the remainder of the minute.
Do your box jumps, then do another 10 thrusters and
rest. Following this strategy might allow you to complete
the workout in 10 minutes, which would be faster than
the times that were commonly produced when athletes
attacked from the word go.
A very similar example of this WOD appeared on the main
site on May 22, 2010, with a video of Jason Khalipa doing
100 dumbbell squat-clean thrusters for time in a hotel gym.
Every minute on the minute he had to do five burpees.
Khalipa’s time was 10:53. The video shows him doing 20
dumbbell reps in the first minute, meaning it took him 9:53
to complete the remaining 80. Khalipa is an animal and
crushes pretty much everything put in front of him, but
could he have achieved a faster time if he had adopted
the above example of hitting 10 reps then resting the
remainder of the minute? It’s debatable. The bottom line
is who knows? All I’m saying is that these kinds of experiments
are interesting and definitely worth some thought.
Use Your Body—And Your BrainThis kind of approach to WODs can add a whole new
element to your training. I would not advocate that you
approach all your WODs or even the majority of them in
this fashion, but it is definitely something to think about.
In order to increase your work capacity across broad times
and modal domains, you simply need to work to your
limits and go to that dark place you don’t want to be in—
and break through it. You will not become the fittest you
possibly can be if you try and nitpick and strategize every
little thing. Mental toughness plays a huge role in this
sport, and the only way to get mentally tougher is to go
to that place. Strategizing too much can certainly backfire.
Having said that, implementing some strategy from time
to time can be extremely helpful, especially when it comes
to competition.
CrossFit is often described as “evidence-based fitness.” We
record data, compare times and evaluate performances. If
you are an athlete competing soon, look at your data and
look at the WODs you will be competing in. How fast is
your 400 meters? How many muscle-ups do you have?
You should know all this information in your head so you
know how to get the best performance out of yourself on
competition day. If you are serious about competition, you
need every little edge you can get.
But, as with everything, don’t take my word for it. Test
yourself. Go out and attack any given workout and analyze
your performance. Film your workout and see where you break down.
Then repeat the same WOD at another time
and utilize some strategy.
An example could be a WOD consisting of five rounds of
something. Get your coach or anyone else to time each
round individually and see where you are losing/gaining
time. How does your first round compare to the last? Did
you go out too hard? Too slow? What work output are you
able to sustain for the longest period?
The bottom line is you will never know if this style of
training works for you unless you give it a shot. Having
said that, this type of training may not suit you. Many
people have reached the top simply going balls-to-wall
on everything, and I’m sure many more will follow. This is
just another element to think about and possibly include
in your training schedule as you push to get more work
done faster.
I’m sure that some of you are reading this thinking, “I do
that already,” but for others, I’m certain this will be another
one of those moments where you think to yourself, “It’s so
simple I can’t believe I didn’t think of it sooner.”
About the Author
John Mc Evoy is a Level 1 CrossFit trainer working out of CrossFit
Newton in Massachusetts. He also owns his own strength and
conditioning company, Craic Conditioning. John moved to
Boston in October 2009 after having lived in New Zealand for
three years. He is originally from Ireland.
From CrossFit Journal
To Game or not to Game
By John Mc Evoy July 2010
In our world, the stopwatch is king. It doesn’t lie and it doesn’t have favorites. It simply states.
On our journey to ultimate fitness, we work on strength,
speed, agility, etc. to help us achieve more rounds or faster
times in any given workout. A lot of variables will come
into play and dictate how the workout goes: time of day,
food intake, hydration, personal proficiency with the
movements involved, injuries … . The list goes on, and
an article could be dedicated to how each variable can
affect a workout. This particular article is about strategy for
WODs, which some refer to as “gaming a WOD.”
You can approach a CrossFit workout in a host of different
ways, and you have no guarantee that any approach will
result in success given the amount of variables at play. Still,
some athletes rip into workouts with reckless abandon
and come out the other side with PRs. Other athletes
maintain a steady pace throughout and achieve equally
impressive results.
In the recent Data Driven video by Patrick Cummings,
we see exactly how athletes move through a workout.
Pat Padgett gets out to an early lead but fades down the
stretch and is passed my Mat Frankel, who kept a steady
pace even as he fell behind early on. Would Padgett have
been better served by a slower pace?
This is not a new question, but it’s interesting to note that
many athletes, even those competing at regional and
sectional levels, do not have a plan for the WOD they are
facing. And some don’t need one. Chris Spealler needs no
strategy when he does Fran. He will go all out until he’s
done. Others, however, might benefit from thinking about
the workout and creating a simple plan to get the most
work done in the shortest amount of time.
At the Europe Regional, for example, competitors were
given 15 minutes to complete two tasks: run 2.2 kilometers
and then complete as many reps as possible of ground to
overhead lifts at 70 kilograms. So how fast do you run to
allow yourself the most time and energy to complete the
highest number of reps?
Stick to the Plan?I discovered one method for gaming WODs in the
beginning of January when I did Cindy. My score was
18 rounds and 2 pull-ups. Every time I have done this
WOD I have gradually been progressing. After analyzing
my performance, I came to a realization: I was able to
complete 12 rounds in the first 10 minutes, and then in the
remaining 10 I only managed 6 rounds and 2 pull-ups. My
main weakness in the workout at the time was push-ups.
After the 12th round, I was pretty spent and failed several
times during the sets of push-ups, which forced me to rest
while the clock ticked.
After thinking about this for a while, I decided to retest
myself and use some strategy. Rather than go balls-to-wall
after the “3, 2, 1… go!” I used a little tact. I worked out that It
takes me a little under 30 seconds to do each round when
I don’t fail on any movements. I figured that if I did 1 round,
rested 30 seconds and went on the minute every minute,
I would achieve 20 rounds. I managed to do this and even
squeeze in an extra round at the end, giving me a score
of 21 rounds. I made it through each set of everything
unbroken, and the push-ups were really not a problem.
This is a respectable score on this workout, especially
when you take into account that I was actually resting for
half the time!
Does having a strategy like this neglect the purpose of
the workout? I don’t think so. The goal is to complete as
many rounds as possible in 20 minutes. We are trying to
maximize our work output. As long as we are getting the
work done quickly, it doesn’t say anything about how you
have to go about it. Maybe a little tactical planning can be
your ally.
This approach has one pitfall: you can get to the end of the
workout with too much left in the tank. Another approach
would be to think of the WOD as being four quarters of
five minutes each. Say to yourself, “I’m going to do six
rounds in each quarter and rest for the remainder of the
five minutes.” This would then give you 24 rounds total if
you could maintain your pace. This is a very good score on
this WOD and can be very achievable if you simply have a
think about it beforehand.
And, of course, you always have the option of forsaking the
plan and sprinting to the finish line if you have a lot left in
the tank.
As another example, I recently put one of my classes
through a workout that consisted of 100 thrusters for time
(65/45 lb.). Every minute on the minute they had to do 5
box jumps.
The majority of people fell into the realm of 12-15
minutes. Watching them all suffer through this, I noticed
that everyone went out hard in the beginning. Some
achieved 20-plus thrusters in the first minute and were
then completely gassed for each subsequent round,
sometimes achieving no more than four in the minute.
With a little strategy, you could say that you are going to
do 10 thrusters, then rest for the remainder of the minute.
Do your box jumps, then do another 10 thrusters and
rest. Following this strategy might allow you to complete
the workout in 10 minutes, which would be faster than
the times that were commonly produced when athletes
attacked from the word go.
A very similar example of this WOD appeared on the main
site on May 22, 2010, with a video of Jason Khalipa doing
100 dumbbell squat-clean thrusters for time in a hotel gym.
Every minute on the minute he had to do five burpees.
Khalipa’s time was 10:53. The video shows him doing 20
dumbbell reps in the first minute, meaning it took him 9:53
to complete the remaining 80. Khalipa is an animal and
crushes pretty much everything put in front of him, but
could he have achieved a faster time if he had adopted
the above example of hitting 10 reps then resting the
remainder of the minute? It’s debatable. The bottom line
is who knows? All I’m saying is that these kinds of experiments
are interesting and definitely worth some thought.
Use Your Body—And Your BrainThis kind of approach to WODs can add a whole new
element to your training. I would not advocate that you
approach all your WODs or even the majority of them in
this fashion, but it is definitely something to think about.
In order to increase your work capacity across broad times
and modal domains, you simply need to work to your
limits and go to that dark place you don’t want to be in—
and break through it. You will not become the fittest you
possibly can be if you try and nitpick and strategize every
little thing. Mental toughness plays a huge role in this
sport, and the only way to get mentally tougher is to go
to that place. Strategizing too much can certainly backfire.
Having said that, implementing some strategy from time
to time can be extremely helpful, especially when it comes
to competition.
CrossFit is often described as “evidence-based fitness.” We
record data, compare times and evaluate performances. If
you are an athlete competing soon, look at your data and
look at the WODs you will be competing in. How fast is
your 400 meters? How many muscle-ups do you have?
You should know all this information in your head so you
know how to get the best performance out of yourself on
competition day. If you are serious about competition, you
need every little edge you can get.
But, as with everything, don’t take my word for it. Test
yourself. Go out and attack any given workout and analyze
your performance. Film your workout and see where you break down.
Then repeat the same WOD at another time
and utilize some strategy.
An example could be a WOD consisting of five rounds of
something. Get your coach or anyone else to time each
round individually and see where you are losing/gaining
time. How does your first round compare to the last? Did
you go out too hard? Too slow? What work output are you
able to sustain for the longest period?
The bottom line is you will never know if this style of
training works for you unless you give it a shot. Having
said that, this type of training may not suit you. Many
people have reached the top simply going balls-to-wall
on everything, and I’m sure many more will follow. This is
just another element to think about and possibly include
in your training schedule as you push to get more work
done faster.
I’m sure that some of you are reading this thinking, “I do
that already,” but for others, I’m certain this will be another
one of those moments where you think to yourself, “It’s so
simple I can’t believe I didn’t think of it sooner.”
About the Author
John Mc Evoy is a Level 1 CrossFit trainer working out of CrossFit
Newton in Massachusetts. He also owns his own strength and
conditioning company, Craic Conditioning. John moved to
Boston in October 2009 after having lived in New Zealand for
three years. He is originally from Ireland.
Saturday, July 28, 2012
Chalk city, chalk chalk city...
Warm-up/Strength
4 x 1 min max rep lateral jumps (over paralettes, or over a bar, etc.)
no more than 1 min rest in between sets
+
25 HSPU in as few sets as possible
Strength
2 x 5 Overhead squats @ 75%
2 x 5 Front squat @ 75%
2 x 5 Back squat @ 75%
WOD
5 rounds for time of;
5- Squat cleans @ m-155 or 135# / w-95 or 75#
10- Pull-ups
20- Double under's
4 x 1 min max rep lateral jumps (over paralettes, or over a bar, etc.)
no more than 1 min rest in between sets
+
25 HSPU in as few sets as possible
Strength
2 x 5 Overhead squats @ 75%
2 x 5 Front squat @ 75%
2 x 5 Back squat @ 75%
WOD
5 rounds for time of;
5- Squat cleans @ m-155 or 135# / w-95 or 75#
10- Pull-ups
20- Double under's
Friday, July 27, 2012
Snatch work
Warm-up/Skill
50 Bar only overhead squats for time
+
2 x 400m (each 400m for time)
Strength
Snatch balance 5 x 3 @ 75%
+
Squat snatch 5 x 3 @ 70%
+
Power snatch 5 x 3 @ 70%
WOD
For time;
10- wall balls @ m & w 20#
5- power snatch @ m-135/105# w-95/70#
8- wall balls
4- power snatch
6- wall balls
3- power snatch
4- wall balls
2- power snatch
2- wal balls
1- power snatch
50 Bar only overhead squats for time
+
2 x 400m (each 400m for time)
Strength
Snatch balance 5 x 3 @ 75%
+
Squat snatch 5 x 3 @ 70%
+
Power snatch 5 x 3 @ 70%
WOD
For time;
10- wall balls @ m & w 20#
5- power snatch @ m-135/105# w-95/70#
8- wall balls
4- power snatch
6- wall balls
3- power snatch
4- wall balls
2- power snatch
2- wal balls
1- power snatch
Thursday, July 26, 2012
Chesticles!!!
Warm-up/Skill
3 x 10 ring push-ups
+
3 x 10 weighted push-ups (plate on back)
+
3 x 10 GHD sit-ups
Bench
3 x 15 @ 50% body weight
2 x 10 @ 75% body weight
1 x 5 @ 100% body weight
WOD
4 rounds for time of;
25 push-ups
15 KB swings @ 55/35#
25 anchored sit-ups
3 x 10 ring push-ups
+
3 x 10 weighted push-ups (plate on back)
+
3 x 10 GHD sit-ups
Bench
3 x 15 @ 50% body weight
2 x 10 @ 75% body weight
1 x 5 @ 100% body weight
WOD
4 rounds for time of;
25 push-ups
15 KB swings @ 55/35#
25 anchored sit-ups
Wednesday, July 25, 2012
Mad Max
Warm-up/Skill
EMOTM 7 min (every minute on the minute)
20 Double under's
5 KB swings at 2 pood (70-72#)/ 1.5 pood (54-55#)
Strength
Find 1 rep max Squat Clean Thruster
WOD
For max reps;
2 min max rep clean & jerk --- a@155#--b@135#--c@115#--d@95#
rest 30 secs
2 min max rep clean & jerk --- a@135#--b@115#--c@95#---d@75#
rest 30 secs
2 min max rep clean & jerk --- a@115#--b@95#---c@75#---d@55#
EMOTM 7 min (every minute on the minute)
20 Double under's
5 KB swings at 2 pood (70-72#)/ 1.5 pood (54-55#)
Strength
Find 1 rep max Squat Clean Thruster
WOD
For max reps;
2 min max rep clean & jerk --- a@155#--b@135#--c@115#--d@95#
rest 30 secs
2 min max rep clean & jerk --- a@135#--b@115#--c@95#---d@75#
rest 30 secs
2 min max rep clean & jerk --- a@115#--b@95#---c@75#---d@55#
Tuesday, July 24, 2012
Unbroken
Warm-up/Skill
10 Minutes on pistol progression
+
6 x 100m sprints (rest 30 secs in between)
+
extra focus on stretching and rolling out lower back and legs
Strength
Deadlift
5 x 5 @ 65%
3 x 3 @ 75%
5 x 1 @ 85%
WOD
7 min AMRAP of;
20 unbrokern double under's (or 40 unbroken singles)
5 unbroken chest to bar (or 5 unbroken pull-ups)
10 Minutes on pistol progression
+
6 x 100m sprints (rest 30 secs in between)
+
extra focus on stretching and rolling out lower back and legs
Strength
Deadlift
5 x 5 @ 65%
3 x 3 @ 75%
5 x 1 @ 85%
WOD
7 min AMRAP of;
20 unbrokern double under's (or 40 unbroken singles)
5 unbroken chest to bar (or 5 unbroken pull-ups)
Monday, July 23, 2012
Pressing time
Warm-up/Skill
2 min max rep strict HSPU
+
2 min max rep kipping HSPU
+
Hand stand walk skill work
Strength
Strict press 3 x 3 @ 65/75/85%
+
Push press 3 x 3 @ 75/80/85%
+
3 x 10 renegade row @ increasing weight
(push-up+left pull+right pull=1 rep)
WOD
9 min AMRAP of;
3- box jumps @ 30/24" (entire foot on box)
5- bar facing burpees (when coming up from the bottom of the burpee, jump over the bar)
7- push press @ 115/95/75/65#
2 min max rep strict HSPU
+
2 min max rep kipping HSPU
+
Hand stand walk skill work
Strength
Strict press 3 x 3 @ 65/75/85%
+
Push press 3 x 3 @ 75/80/85%
+
3 x 10 renegade row @ increasing weight
(push-up+left pull+right pull=1 rep)
WOD
9 min AMRAP of;
3- box jumps @ 30/24" (entire foot on box)
5- bar facing burpees (when coming up from the bottom of the burpee, jump over the bar)
7- push press @ 115/95/75/65#
Sunday, July 22, 2012
Endurance Test time!
Part I
1 min of max effort push-ups
rest 2 min
1 min of max effort sit-ups
rest 2 min
1 min of max effort push-ups
rest 1 min
1 min of max effort sit-ups
rest 3 min
1.5 mile run
Part II
100 squats
2k row
100 squats
Part III
3 Min AMRAP
Thrusters @ 135/95/75
Rest 3 Min
than
5 min max distance yoke walk
men= yoke + 135# --- women= yoke + 95#
1 min of max effort push-ups
rest 2 min
1 min of max effort sit-ups
rest 2 min
1 min of max effort push-ups
rest 1 min
1 min of max effort sit-ups
rest 3 min
1.5 mile run
Part II
100 squats
2k row
100 squats
Part III
3 Min AMRAP
Thrusters @ 135/95/75
Rest 3 Min
than
5 min max distance yoke walk
men= yoke + 135# --- women= yoke + 95#
Saturday, July 21, 2012
Whole Lotta Work
Warm-up/Skill
3 rounds of
10 burpees
10 pull-ups
Strength
Clean & Jerk 3 x 3 @ 75%
+
Snatch pull 3 x 3 @ 100% of snatch
+
Snatch deadlift 3 x 3 @ 110% of snatch
+
Front squat 3 x 5 @ 80%
+
Stiff-legged deadlift 3 x 5 (Make sure back is set every rep. If back starts to round, drop in weight)
WOD
5 Clean & Jerk @ 155/135/100/80#
1 round of Cindy
4 Clean & Jerk
1 round of Cindy
3 Clean & Jerk
1 round of Cindy
2 Clean & Jerk
1 round of Cindy
1 Clean & Jerk
1 round of Cindy
3 rounds of
10 burpees
10 pull-ups
Strength
Clean & Jerk 3 x 3 @ 75%
+
Snatch pull 3 x 3 @ 100% of snatch
+
Snatch deadlift 3 x 3 @ 110% of snatch
+
Front squat 3 x 5 @ 80%
+
Stiff-legged deadlift 3 x 5 (Make sure back is set every rep. If back starts to round, drop in weight)
WOD
5 Clean & Jerk @ 155/135/100/80#
1 round of Cindy
4 Clean & Jerk
1 round of Cindy
3 Clean & Jerk
1 round of Cindy
2 Clean & Jerk
1 round of Cindy
1 Clean & Jerk
1 round of Cindy
Friday, July 20, 2012
Barbie's got back and balls
Warm-up/Skill
4 x 20 wall balls with a vest
+
100m tire flip
Strength
6 x 3 box squats
WOD
4 rounds fot time of;
100m sprint
30 double unders
20 weighted walking lunges @ 40/30/25/15#
10 dumb bell thrusters @ 40/30/25/15#
4 x 20 wall balls with a vest
+
100m tire flip
Strength
6 x 3 box squats
WOD
4 rounds fot time of;
100m sprint
30 double unders
20 weighted walking lunges @ 40/30/25/15#
10 dumb bell thrusters @ 40/30/25/15#
Thursday, July 19, 2012
Max effort + bench
Warm-up/Skill
2 x 1 min of ME (max effort push-ups)
+
2 x 1 min of ME sit-ups
+
2 x 3 min of max distance run
Strength
Bench 3-3-3-3-3 (increasing in weight)
+
5 x 10 weighted push-ups
WOD
10 min AMRAP
5- KB swings @ 70/55#
10- toes to bar
15- double unders
2 x 1 min of ME (max effort push-ups)
+
2 x 1 min of ME sit-ups
+
2 x 3 min of max distance run
Strength
Bench 3-3-3-3-3 (increasing in weight)
+
5 x 10 weighted push-ups
WOD
10 min AMRAP
5- KB swings @ 70/55#
10- toes to bar
15- double unders
Wednesday, July 18, 2012
Gym Jerk
Warm-up/Skill
20 HSPU
+
20 Chest to rings (as strict as possible)
+
20 ring dips (as strict as possible)
Strength
Push press 3 x 5 @ 65-70-75%
+
Split Jerk 2-2-2-2-2 (increasing in weight)
WOD
For time;
1 mile run
10- muscle-ups
20- overhead squats
30- wall balls
Tuesday, July 17, 2012
Cherries in a mason jar!!!
Warm-up/Skill
4 x 10 Landmines
+
200m yoke walk
Strength
30 stone to shoulder
+
30 tire flips
WOD
4 rounds for time of;
50m farmers carry (go heavy)
2 rounds of cindy
50 double unders
4 x 10 Landmines
+
200m yoke walk
Strength
30 stone to shoulder
+
30 tire flips
WOD
4 rounds for time of;
50m farmers carry (go heavy)
2 rounds of cindy
50 double unders
Monday, July 16, 2012
Snatchy!!!
Warm-up/Skill
4 x 400
rest 2 min between rounds
Focus on breathing
Strength
Overhead squat 5-3-1-1-1
+
Muscle snatch 1-1-1-1-1
+
Power snatch 3 x 3 @75-80%
WOD
For time;
with a vest
15 burpees
30 wall balls
15 pull-ups
Take vest off
30 Hang snatch @ 115/95/75/65#
4 x 400
rest 2 min between rounds
Focus on breathing
Strength
Overhead squat 5-3-1-1-1
+
Muscle snatch 1-1-1-1-1
+
Power snatch 3 x 3 @75-80%
WOD
For time;
with a vest
15 burpees
30 wall balls
15 pull-ups
Take vest off
30 Hang snatch @ 115/95/75/65#
Sunday, July 15, 2012
Running Bear
Warm-up/Skill
EMOM 10 Min
10 Dumb bell snatch (5 ea arm) @ 40/30/25/20# {these are weight options, not descending weight}
Strength
Hang power snatch 3 x 3 @ 75%
+
Squat snatch 3 x 3 65-75%
+
Clean & Jerk 2 x 3 @ 65-75%
WOD
"Running Bear"
1 round of "Bear Complex"
800m run
1 round of "Bear Complex"
400m run
1 round of "Bear Complex"
200m run
Each round is separate and for time+weight. Rest no more than 3 min in between. Try and increase weight every round.
NOTE:
7 reps = 1 round
1 rep = 1 power clean
+1 front squat
+1 push press (front to back)
+1 back squat
+1 push press (back to front)
Bar is not dropped until each round of the complex is over. The bar can be rested in the front rack, back squat position, etc. as long as it is not resting on the ground.
EMOM 10 Min
10 Dumb bell snatch (5 ea arm) @ 40/30/25/20# {these are weight options, not descending weight}
Strength
Hang power snatch 3 x 3 @ 75%
+
Squat snatch 3 x 3 65-75%
+
Clean & Jerk 2 x 3 @ 65-75%
WOD
"Running Bear"
1 round of "Bear Complex"
800m run
1 round of "Bear Complex"
400m run
1 round of "Bear Complex"
200m run
Each round is separate and for time+weight. Rest no more than 3 min in between. Try and increase weight every round.
NOTE:
7 reps = 1 round
1 rep = 1 power clean
+1 front squat
+1 push press (front to back)
+1 back squat
+1 push press (back to front)
Bar is not dropped until each round of the complex is over. The bar can be rested in the front rack, back squat position, etc. as long as it is not resting on the ground.
Saturday, July 14, 2012
Gymnastics biased...
Warm-up/Skill
5 x 3 Strict HSPU
+
3 x 5 Kipping HSPU
Strength
Deadlift 5 x 5
65-70-75-80-85%
+
30 Back extentions
WOD
(a)
7 Min of weight vest "Cindy"
rest minimum 5 minutes
than
(b)
7 Min "Cindy"- no vest
5 x 3 Strict HSPU
+
3 x 5 Kipping HSPU
Strength
Deadlift 5 x 5
65-70-75-80-85%
+
30 Back extentions
WOD
(a)
7 Min of weight vest "Cindy"
rest minimum 5 minutes
than
(b)
7 Min "Cindy"- no vest
Friday, July 13, 2012
Front Squattin'
Warm-up/Skill
Muscle-up progression
+
3 x 500m row (each 500m for time)
+
Accumulate 3 min of L-sit
Strength
Find 1 rep max Front squat for the day
than
3 x 10 Front squat box squats @ 60-70% of todays max
WOD
12 Min AMRAP;
5- Thrusters @ 115/95/75/65#
200m run
5- pull-ups
Muscle-up progression
+
3 x 500m row (each 500m for time)
+
Accumulate 3 min of L-sit
Strength
Find 1 rep max Front squat for the day
than
3 x 10 Front squat box squats @ 60-70% of todays max
WOD
12 Min AMRAP;
5- Thrusters @ 115/95/75/65#
200m run
5- pull-ups
Thursday, July 12, 2012
No-pants-Barbie
Warm-up/Skill
6 x 5 Toes to bar (each set unbroken)
+
Tabata double unders /8 rounds (4 min)
Strength
+
Overhead squat 3 x 1 @ 80-90%
+
Power snatch 2 x 4 @ 80%
WOD
4 rounds for time of;
1 Power snatch @ 145/135/95/85#
3 Overhead squat @ 145/135/95/85#
20m farmers carry @ 50/40/30#
30 sit-ups
Wednesday, July 11, 2012
Jackie
Warm-up/skill
3 x 20 Wall Balls w/ a vest
Strength
5 x 5 weighted pull-ups
+
4 x 50m yoke walk
WOD
"Jackie"
1000m row
50 Thrusters (bar only)
30 pull-ups
3 x 20 Wall Balls w/ a vest
Strength
5 x 5 weighted pull-ups
+
4 x 50m yoke walk
WOD
"Jackie"
1000m row
50 Thrusters (bar only)
30 pull-ups
Tuesday, July 10, 2012
This Will Suck!!!
Warm-up/Skill
3 sets max rep air squats
(rest 1 min in between)
+
10 x 2 weighted dips
Strength
EMOM 8 min
20 Secs of band squats
40 Secs of rest
WOD
7 min AMRAP;
1 Overhead squat @ 135/95/75/65#
2 Toes to bar
3 OHS
4 T-T-B
5 OHS
6 T-T-B
etc.
(continuously increasing until 7 min mark)
[every odd is OHS, every even is T-T-B]
3 sets max rep air squats
(rest 1 min in between)
+
10 x 2 weighted dips
Strength
EMOM 8 min
20 Secs of band squats
40 Secs of rest
WOD
7 min AMRAP;
1 Overhead squat @ 135/95/75/65#
2 Toes to bar
3 OHS
4 T-T-B
5 OHS
6 T-T-B
etc.
(continuously increasing until 7 min mark)
[every odd is OHS, every even is T-T-B]
Monday, July 9, 2012
Old school/ New school
Warm-up/Skill
Accumulate 3 Min of L-sit
+
EMOM 7 min
15 Gauntlet squats (25# KB)
2 10m sprints
Strength
4 x 10 Dumb bell bench (increasing in weight)
+
4 sets max rep strict HSPU
WOD
4 rounds for time;
3- 10m sprints
6- box jumps 30"/24"
9- hand release push-ups
(2 box's will be used, marking 10m)
Accumulate 3 Min of L-sit
+
EMOM 7 min
15 Gauntlet squats (25# KB)
2 10m sprints
Strength
4 x 10 Dumb bell bench (increasing in weight)
+
4 sets max rep strict HSPU
WOD
4 rounds for time;
3- 10m sprints
6- box jumps 30"/24"
9- hand release push-ups
(2 box's will be used, marking 10m)
Sunday, July 8, 2012
Oly + Skill
Warm-Up/ Skill
10 min of Pistol progression
+
15-20 reps of Stone to shoulder
+
The Burgener Warm-up (pdf)
(Use 15lb. trainer bar)
The Burgener Warm-up Video
Strength
Jerk 2 x 3 @ 80%
+
2-position snatch 3 x 1 @ 65%
+
2-position clean (squat) 3 x 1 @ 65%
WOD
For time;
800m run
30 Hang power cleans @ 135/115/95/75#
50 Pull-ups
10 min of Pistol progression
+
15-20 reps of Stone to shoulder
+
The Burgener Warm-up (pdf)
(Use 15lb. trainer bar)
The Burgener Warm-up Video
Strength
Jerk 2 x 3 @ 80%
+
2-position snatch 3 x 1 @ 65%
+
2-position clean (squat) 3 x 1 @ 65%
WOD
For time;
800m run
30 Hang power cleans @ 135/115/95/75#
50 Pull-ups
Saturday, July 7, 2012
Double up
Warm-up/Skill
6 x 3 Skin the cat
Click Here to see "skin the cat"
+
Muscle up progression
Muscle-up Progression part 1.
Muscle-up Progression part 2.
Muscle-up Progression part 3.
Muscle-up Progression part 4.
Strength
Snatch- find a heavy single
+
Clean & Jerk- find a heavy single
WOD
For total reps;
2 Min- ME (max effort) double unders
3 Min- ME ground to overhead (anyway, i.e. snatch, squat snatch, clean & jerk)
2 Min- ME pull-ups
6 x 3 Skin the cat
Click Here to see "skin the cat"
+
Muscle up progression
Muscle-up Progression part 1.
Muscle-up Progression part 2.
Muscle-up Progression part 3.
Muscle-up Progression part 4.
Strength
Snatch- find a heavy single
+
Clean & Jerk- find a heavy single
WOD
For total reps;
2 Min- ME (max effort) double unders
3 Min- ME ground to overhead (anyway, i.e. snatch, squat snatch, clean & jerk)
2 Min- ME pull-ups
Thursday, July 5, 2012
A heavy lite day...
Warm-up/Skill
Tabata jumping squats (4 rounds)
+
Find max height box jump
Strength
Find 3 rep max front squat
WOD15-12-9 reps of;
Stone to shoulder
Pull-ups
Tabata jumping squats (4 rounds)
+
Find max height box jump
Strength
Find 3 rep max front squat
WOD15-12-9 reps of;
Stone to shoulder
Pull-ups
Wednesday, July 4, 2012
Just another day
Warm-up/Skill
Tabata Hammer hits
8 rounds (4 min)
+
EMOM 5 min
15 KB swings @ 2/1.5/1 pood
Strength
5 sets max rep weighted dips
+
5 x 10 bent over row
Click HERE to view bent over row.
WOD
12 Min AMRAP of;
20 air squats
10 toes to bar
5 HSPU (hand stand push-ups)
Tabata Hammer hits
8 rounds (4 min)
+
EMOM 5 min
15 KB swings @ 2/1.5/1 pood
Strength
5 sets max rep weighted dips
+
5 x 10 bent over row
Click HERE to view bent over row.
WOD
12 Min AMRAP of;
20 air squats
10 toes to bar
5 HSPU (hand stand push-ups)
Tuesday, July 3, 2012
Anarchy Revisited
Warm-up/Skill
5 x 2 Turkish get-ups (2ea arm)
+
150 double unders
[each time the rope stops, there is a 15 sit-up penalty]
Strength
Find a heavy single Jerk, than
Jerk 2 x 3 @ 80% of that
+
3 x 1 2 position snatch @ 60%
View 2-position snatch HERE
+
3 x 1 2 position clean @ 60%
View 2-position clean HERE
WOD
3 rounds for time of;
500m row
25 hand release push-ups
10 squat snatch @ 135/115/85#
5 x 2 Turkish get-ups (2ea arm)
+
150 double unders
[each time the rope stops, there is a 15 sit-up penalty]
Strength
Find a heavy single Jerk, than
Jerk 2 x 3 @ 80% of that
+
3 x 1 2 position snatch @ 60%
View 2-position snatch HERE
+
3 x 1 2 position clean @ 60%
View 2-position clean HERE
WOD
3 rounds for time of;
500m row
25 hand release push-ups
10 squat snatch @ 135/115/85#
Monday, July 2, 2012
Tempo!!!
Warm-up/Skill
400m farmers carry @ 1/2 Body weight
+
"Annie"
50-40-30-20-10 reps of;
double-unders
sit-ups
Strength
Back squat
5 x 5 tempo squat @ 65-75%
[descend, hold for 3 seconds, explode up, and immediately return to the bottom]
WOD
4 rounds for time of;
25 wall balls
5 tire flips
200m run
400m farmers carry @ 1/2 Body weight
+
"Annie"
50-40-30-20-10 reps of;
double-unders
sit-ups
Strength
Back squat
5 x 5 tempo squat @ 65-75%
[descend, hold for 3 seconds, explode up, and immediately return to the bottom]
WOD
4 rounds for time of;
25 wall balls
5 tire flips
200m run
Sunday, July 1, 2012
Everyones Favorite
Warm-up/Skill
EMOM for 10 min
4 10m sprints
4 (total) Dumbbell snatch @ 40/30/20#
Strength
Squat Clean & Jerk 2 x 3 @70%
+
Clean pull 3 x 3 @ 90%
+
Clean deadlift 3 x 3 @90% (of clean)
Click here for Clean Pull
Click here for Clean & Jerk
WOD
For time;
3 squat clean thrusters @ 135/115/95#
3 Muscle ups
3 squat clean thrusters @ 115/95/75#
3 Muscle ups
3 squat clean thrusters @ 95/75/65#
3 Muscle ups
[load the weight so that each increment can be easily unloaded]
[sub for muscle ups; 1 muscle up= 3 chest to rings + 3 dips]
EMOM for 10 min
4 10m sprints
4 (total) Dumbbell snatch @ 40/30/20#
Strength
Squat Clean & Jerk 2 x 3 @70%
+
Clean pull 3 x 3 @ 90%
+
Clean deadlift 3 x 3 @90% (of clean)
Click here for Clean Pull
Click here for Clean & Jerk
WOD
For time;
3 squat clean thrusters @ 135/115/95#
3 Muscle ups
3 squat clean thrusters @ 115/95/75#
3 Muscle ups
3 squat clean thrusters @ 95/75/65#
3 Muscle ups
[load the weight so that each increment can be easily unloaded]
[sub for muscle ups; 1 muscle up= 3 chest to rings + 3 dips]
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