Tuesday April 1, 2014

Oly
6x 2 position Snatch @60% - work on technique and speed
     (high hang and mid hang - pause at bottom)

Metcon
6 min AMRAP
  4 Wall Walks
  8 Power Snatch (115/75#)
  12 Toes To Bar

Accessory
3 rounds - not for time
  10 DB snatch 45#
  30 sec L-sit
  20 OH lunges holding 45# plate

Monday March 31, 2014

Okay... it's that time of year again. The Open is done and gone and I know I am dying to lift some heavy weight consistently for a change.

Here is a write-up of what some of us will be doing. Gean will continue to put together more of an overall fitness and conditioning WOD program that others can do.

Strength Program Page

Normally, we'd spend this week figuring out 1RM on the core lifts... squat, front squat, OH press, bench press, barbell row, clean and jerk, in order to figure out an appropriate starting working weight, but to be honest I wanted to get started on 5x5 ASAP! We can make adjustments this week based on how 5x5 feels the first few days.

Warmup based on your body's needs. Typical warmup for me for a strength squat/press/pull day would be something simple as the following and use the "warmup sets" as well. Each person is different. I will only post this for today's WOD.

Warmup
400m run
2 rounds
  15 air squats
  15 push ups

or
2 rounds
  5 squats in the rack with the bar alone then 135#
  5 reps bench with bar then 135# to stretch it out

Strength
StrongLifts Week A
1) Back Squat 5x5
2) Bench Press 5x5
3) Pendlay Row 5x5

Accessory
superset x3
  8 weighted dips - heavy
  12 flys

Friday March 28, 2014

Warm-up

Stretch

Run 400m

2 rounds of:

   5 strict pull ups

   10 hand raise push ups

   15 squats

WOD

Max Pull Ups - jump on the bar and don't let go until you can't do anymore pull ups

Bench Press: 5-5-3-3-3-1-1-1

Squat Clean: 5-5-3-3-3-1-1-1

Front Squat: 5-5-3-3-3-1-1-1

Wednesday March 26, 2014

Warm-up

Stretch

Run 400m

2 rounds of:

   10 Kettlebell swings (KBS)

   10 DB thrusters

   20 DU

Practice WOD movements, find WOD weight

WOD

 400m run

20 Power cleans @ 115

30 Box jumps (24”)

40 Push press/jerk @ 115

50 Kettlebell swings

60 DU

400m run

60 DU

50 Kettlebell swings

40 Push press/jerk @ 115

30 Box jumps (24”)

20 Power cleans @ 115

400m run

Tuesday March 25, 2014 (Alternate)

Warm-up

Stretch

Run 400m

2 rounds of:

   10 hand raise pushups

   5 strict pull-ups

   10 squats

WOD

5 rounds of:

   10 bench press (body weight)

   10 pull ups

   400m run

Back Squat: 5-4-3-2-1

Tues March 25, 2014

1600m run

For time:
30-20-10 rep scheme

  burpees

  thrusters 45#/35#

rest 3 min.

3 rounds 

  5 wall walks

  20 situps

  20 KB swings

Cash out - 50 double unders

Friday, March 21, 2014

WOD
"Fight Gone Bad!"

Three rounds of:
   Wall-ball, 20 pound ball, 10 ft target (Reps)
   Sumo deadlift high-pull, 75 pounds (Reps)
   Box Jump, 20" box (Reps)
   Push-press, 75 pounds (Reps)
   Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Subs:

Wall-ball: DB Thrusters

Row: Seated cable row

Crossfit Open Workout 14.4

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Wed March 19, 2014

Begin Metcon outside by the willow trees. You will do burpees and HSPUs here. Use the side of the garage or a tree trunk for the HSPUs.

Warmup inside.
2 rounds
  5 burpees
  100m run
  5 push press - 75#
  100m run
  5 pullups

Metcon
For Time**
  25 burpees
  200m run
  10 push press 115#
  200m run
  10 HSPU
  200m run
  10 push press 115#
  200m run
  25 burpees
  200m run
  10 Muscle Ups

**Note, this becomes an 15 min AMRAP if you complete all movements before the 15min mark. So basically you get "rewarded" for your effort. Ha. :)

Tues March 18, 2014

Oly
1) 5x2 Snatch: work up to a max double
2) Snatch High Pulls from hang: 3x5 @ 125% of snatch (pull to sternum height)

Strength/Skill

3 rounds with rest

  10 Tbar Row - heavy

  10 Strict unbroken Pull-ups

Metcon

3 rounds

  400m run

  30 DB snatch 45# - alternate arms

Monday March 17, 2014

Strength/Skill
4 rounds with rest
1) 5/8 FS/BS @75% FS
2) 5 Push Press - heavy

Metcon

For Time: (18 min timecap)

5 - 10 - 15 - 20 - 25 rep scheme

  thrusters 100#

  burpees

  toes to bar

3 rounds

  15 OH or front rack lunges

  15 pushups

Crossfit Open Workout 14.3

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Wed March 12, 2014

Strength/Skill
3 rounds with rest
  3 Split Jerk @ 85-90%
  ME Muscle Ups + 3-5 weighted Pullups 35/15#

Metcon
Open Workout 11.2
15 min AMRAP of:
  9 Deadlifts, 155#
  12 Push-ups
  15 box jumps, 24"

Tuesday March 11, 2014

Meet in approximately the same place as yesterday.


We will need everyone to show up at approximately the same time to do the warm-up properly.

Warm-up
Indian Run with a 20# wall ball. Route will be Mark C. Smith Drive.

WOD
3 Rounds of:
   In Grass
      20 plank up-downs
      20m lunges
      20 back extensions (supermans)
   Carry 45# to designated location on top floor of parking deck
   30 double unders
   Carry 45# to back extension location
   Run to start location (planks)

Monday March 10, 2014

Meet on the road side of the parking deck in the grass.

Warm-up
Stretch
For reps of 3-6-9
   Run 50m
   Hand-raise push ups
   Run 50m
   Situps
   Run 50m
   Burpees
   Run 50m
   Squats

Bear Crawl 25m

WOD
For reps of 10-20-30
   Run 50m
   Hand-raise push ups
   Run 50m
   Situps
   Run 50m
   Burpees
   Run 50m
   Squats
   Bear Crawl

Rest 3 minutes

For reps of 30-20-10
   Run 50m
   Hand-raise push ups
   Run 50m
   Situps
   Run 50m
   Burpees
   Run 50m
   Squats
   Bear Crawl

Crossfit Open Workout 14.2

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats 95/65#

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats 95/65#

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats 95/65#

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thurs March 6, 2014

Oly
1) work snatch technique - 75# (hold at bottom)
2) 5 min EMOM: Power Clean & Push Press - 3 reps TNG
Increase weight by 10# and continue increasing every 5 min until you can no longer TNG.

Strength/Skill
5 min EMOM: 3 snatch balance

Metcon
15-12-9 rep scheme
  thrusters 95/75#
  Burpees
  rest 1:1

5 rounds
  400m run or 50 double unders
  20 box jumps

Wed March 5, 2014

Metcon
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Tues March 4, 2014

Oly
1) 12 min. to establish a 1RM Clean & Jerk
2) 5 x E2MOM (every 2 min on the min)
    5 Squat Clean & Press/Jerk @85% from #1

Strength/Skill
1) Strict Press: 5-5-5
2) Snatch Grip BTN Press:  5-5-5

Metcon
3 rounds
  9 Deadlifts 225#
  12 Push-ups
  15 Thrusters 95#

Monday March 3, 2014

Strength/Skill
1a) Back Squat: 2-2-2-2-2-2 @85%
1b) Muscle-Ups: 6xME

Metcon
Fot Time:
  20 Back Squat (205/165)
  40 Toes to Bar
  60 KB Swing 53/44#

5 minute AMRAP:
  15 burpees
  15 pullups
  4 Box Jump 30"