Thursday May 1, 2014

Warm up
Stretch
Run 400m (outside)
5 strict pull-ups
5 situps
5 squats
5 box jumps
5 kipping pull ups
5 DB thrusters

5 cleans (find WOD weight)
5 deadlifts (find WOD weight)

WOD

Seven Deadly Sins
   10 Pull Ups
   20 Toes to Bar
   30 Deadlifts
   100 Double Unders
   30 Box Jumps
   20 Burpees

   10 Cleans

Wednesday April 30, 2014

Warm up
Run 400m (outside)
2 rounds of
   10 hand raise push ups
   10 squats
   5 pull ups
   5 box jumps
   5 burpees

Do a few bench presses and back squats to get used to the weight.

Tabata A
Bench press (135#)
Back Squat (155#)
Pull ups
Bicycle (calories)

Tabata B
Box Jumps
Sit ups
Burpees


What is Tabata?
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Today we have multiple exercises so we'll rotate to the next exercise trying not to exceed 1 minute between movements.

Tuesday April 29, 2014

Warm up
Stretch
Run 400m outside (if not raining)
2 rounds of
   10 situps
   8 DB thrusters
   6 KBS

WOD A
3 rounds of
   Run 400m outside
   30 situps
   15 kettle bell swings

WOD B
3 rounds of
   6 power cleans
   9 push presses
   12 knees-to-elbows
   15 squats

Monday April 28, 2014

Today is another Strength day - squat/bench press/row. Refer back to the Strength Cycle page for the template or even Strength April 14th-18th, 2014 for specific work ideas.

For those that want a Metcon, Gene will post one for today or you can pick one from Crossfit Mayhem or Crossfit Madison sites.

Cheers.

Friday April 25, 2014

David provided this WOD for Friday. It will help with those needing to work on form for cleans as well as just getting some more practice with them.

Warm up

Stretch

Run 400m

2 rounds of:

   10 air squats

   5 strict pull ups

Go over front squat and clean form. Practice.

Strength/Hypertrophy

1) Front Squat: 4x8 @70% - work to a heavy 8 on last set

2) Front Squat: 1x20 @55% - back off set

Metcon 1

"Death By Power Clean"

EMOM complete 1 more Power Clean, 135/95

For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

Metcon 2
3 Rounds
  12 Toes to Bar
  16 OH Walking Lunges 45/25
  20 V Ups

cash out: 100 double unders

Thursday April 24, 2014

Okay... time to start changing things up a little. I feel the need for a little "bro-session" hypertrophy work today.

Oly
1) Hang Power Snatch: 7x2 - work up to a heavy 2

Strength/Hypertrophy
1) Bench Press: 12-10-6-4-2 work to a heavy double
2) Incline DB Press: 12-10-6-5 work to a heavy 5
3) Close grip bench: 3x8 @ 2101 tempo 30s rest
4) Deadlift: 3x5
5) Deadlift 1x20

Accessory
superset x3
  12 DB pullovers
  ME Dips
  12 DB incline flys

Wednesday April 23, 2014 (Alternate)

Meet at the spot designated in the pic at 1130.

Warm-up
Stretch
Run 4 lengths of 100m area increasing speed each time
2 rounds of:
   10 reverse hand push ups
   10 jumping air squats

WOD

10x100 Sprints
Rest approx. 1 minute between each sprint.
Record your time for each sprint
Score is the sum of all 10 sprints

Buy out: hand-stand walk 20 yds

Results for sprints

Tuesday April 22, 2014

We're going to do something different. We'll split into two groups. One group will do mini-WOD #1, while the other group does mini-WOD #2. After a short rest, we'll swap and do the other WOD. Let's see how it goes.

Warm-up
Stretch
Run 400m
25 Double Unders or Double Under attempts
10 Toes-to-Bar
8 power cleans (work on technique, find weight)

Mini-WOD #1

"Annie"
Rounds of 50-40-30-20-10 of
   Double Unders
   Sit-ups

15 minute cutoff

Mini-WOD #2

4 rounds of
   5 Power Cleans (medium heavy weight)
   15 Pull-ups

15 minute cutoff

Note: Cutoffs only apply to the first mini-WOD being performed

Friday April 18, 2014 (Alternate)

This WOD is a special request from Lane.

Warm up

Stretch

Run 400m outside

3 rounds of

   5 DB thrusters

   5 pull-ups

   5 KBS

Demo and practice movements. Find WOD weight

WOD

The Dirty Thirty

30 Box Jumps

30 Pull Ups

30 KB swings

30 Lunges

30 Knees to elbows

30 Push Press 45/35 lbs

30 Back extension

30 Thrusters

30 Burpees

30 Double Unders

Alternate Movements

Pull Ups - lat pull downs

Knees to elbows - Knee raises while hanging from bar, Roman chair, decline situps, situps

Double Unders - 3-to-1 single unders (90 single unders)

Thursday April 17, 2014 (Alternate)

SUICIDES

Meet at grassy area on road side of parking garage at 1130

Warmup
Stretch
Run
2 rounds of
    Inch Worm 10 yds
    10 Squats
    5 Back Extensions (Superman)

WOD

Run 10 yards, run back to start position
10 Push ups
10 Sit ups
10 Squats
10 Back Extensions

Run 20 yards, run back to start position
20 Push ups
20 Sit ups
20 Squats
20 Back Extensions

Run 30 yards, run back to start position
30 Push ups
30 Sit ups
30 Squats
30 Back Extensions

Run 40 yards, run back to start position
40 Push ups
40 Sit ups
40 Squats
40 Back Extensions

Run 50 yards, run back to start position
50 Push ups
50 Sit ups
50 Squats
50 Back Extensions

Buy Out - Broad Jump 50 yards

Tuesday April 15, 2014 (Alternate)

Warm-up
Stretch
Run 400m
2 rounds of
   10 DB thrusters
   3 reverse burpees
   3 toes to bar (TTB)
Work on cleans and push jerks, find WOD weight

WOD
10 rounds of:
   5 Hanging Power Cleans (HPC)
   5 Push Jerks
   5 Reverse Burpees
   5 Toes to bar
   10 Box Jumps

Strength April 14th-18th, 2014

This is Week A from the Strength Cycle page.
Remember to move up in weight this week. 5-10 lbs. for upper body pressing/pulling movements, 10-15 lbs. for squating, and 10-20 lbs. for deadlift.

Monday April 14th

Strength
1) Back Squat 5x5
2) Back Squat 1xME @ 55% for 20 reps
3) Bench Press 5x5
4) Tempo Bench Press 3xME 331 @ 55%
    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)
5) Pendlay Row 5x5

Accessory
superset x3
  8 weighted dips - heavy
  12 flys
  12 reverse flys

Tuesday April 15th

Oly
Pick one and work on speed and technique. Weight should be light enough that you can generate a good bit of bar acceleration. Objective is to develop good muscle memory while training fast twitch muscles fibers. For those just now learning the Clean, starting position should be high-hang only. Don't add the complexity of having to get around your knee just yet.
1) 6x 3 position Snatch @60%: high-hang, hang, floor with 3 sec pause at bottom
2) 6x 3 position Clean & Jerk @60%: high-hang, hang, floor with 3 sec pause at bottom

Metcon 1
stair "shuttle" run complex
1-2-3-4-5-6-7 rep/floor scheme
  run up then down 'x' floors of stairs, where x is the rep # you are on
  Wall Walks

Note: this is meant to be done in the East tower stairwell so that you have to run up x flights and fight the burn before coming back down. Yes, it's a suckfest.

Metcon 2
6 min AMRAP
  8 Power Snatch (115/75#)
  12 Toes To Bar

Wednesday April 16th

Strength

1) Front Squat 5x5

2) Front Squat 1xME @55% for 20 reps

3) OH Press 5x5

4) Push Press 3x3

5) Tempo Snatch Grip BTN Press OH Press 3xME 331 @ 55% 

    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)

6) Deadlift 3x5

7) Deadlift 1x20 (pick a heavy weight you can rep out)

Accessory

superset x3 

  6 weighted pullups + ME wide grip pull ups

  16 calf raises

Friday April 18th

Strength

1) Back Squat 5x5

2) Back Squat 1xME @ 55% for 20 reps

3) Bench Press 5x5

4) Tempo Bench Press 3xME 331 @ 55%

    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)

5) Pendlay Row 5x5

Accessory

superset x3

  12 dips

  12 cable or DB rows

  12 lat pulldown

Sat April 12, 2014

Oly
1) 12 min. to establish a 2-position Clean + 1 Jerk
    (hang, hang + one Jerk)
2) 5:00 EMOM
    2 Position Clean + 1 Jerk @85% from #1

Strength/Skill
1a) Front Squat: 5-5-5-5-5 (work up to a heavy 5)
1b) Push Press/Split Jerk: 3-3-3-3-3
1c) Split Jerk: 1-1-1-1-1

Note: the above complex must start from the floor. i.e., Clean from floor, do 5 front squats, then 3 push press, then 1 split jerk. Once you work up to a weight that you cannot push press, then only split jerk that weight.

Metcon
5 rounds
  10 wall balls
  50' farmers carry

Friday April 10, 2014 (Hero-Like WOD)

Hero-Like WOD

So this isn't a hero WOD since it is not named after a fallen hero, but it will feel like one.  :-)

Warm-up
Stretch
Run two lengths of parking deck
20 Double Unders or DU attempts
Run one length of parking deck with weight (find carry position for WOD)
5 squats
5 squats with weight
Practice "Over the Branch"

WOD
5 rounds of
   20 Double Unders
   Run with weight to tree
   Get weight over branch
   Get you over branch
   Get weight over branch
   Get you over branch
   10 squats with weight
   Run to start position

Buy Out - bear crawl designated area one time

Alternate Movements
Double Unders
- 3 single unders for every double under
- 1 burpee for every 3 double unders (round up)

Over the Branch
- 3 burpees with weight for each "Over the Branch"

Wed April 9, 2014 - Strength

Strength 
StrongLifts Week B
1) Back Squat 5x5
2) Back Squat 1xME @ 55%
3) Bench Press 5x5
4) Tempo Bench Press 3xME 331 @ 55%
    (tempo 3 sec down, 3 sec pause - work to failure - rest 15 sec between sets)
5) Pendlay Row 4x5
6) Pendlay Row 1xME @ 55%

Accessory
superset x3
  6 weighted dips + ME dips
  12 DB pullover
  12 DB rows

Wednesday April 9, 2014

THRUSTERS ARE FUN

Warm-up
Stretch
Run 400m outside
2 rounds of
    10 squats
    10 DB push press

Find WOD weight and work on dumbbell thruster form

WOD
For time do:
100 DB Thrusters
Every Minute On The Minute (EMOM) stop to do 5 burpees until finished with thrusters

Buy out: Run 0.5 mile outside

Tuesday April 8, 2014

Time for some Tabata!

Warm-up
Stretch
Run 400m outside (if not raining)
2 rounds of
    bear crawl 2 lengths of warm-up area
    crab walk 2 lengths of warm-up area
    10 squats
    5 box jumps

Work on WOD movements

WOD
Tabata Bench Press (135#)
Rest 1 minute
Tabata Back Squat (135#)
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Box Jump
Rest 1 minute
Tabata Burpees

Each Tabata round will be 8 intervals of 20 seconds of work followed by 10 seconds of rest.
Your score for each Tabata round will be the minimum number of reps you completed in 1 of the 8 intervals.
Your total score will be the sum of the lowest scores from each of the 5 Tabata rounds.

Good Luck!

Mon April 7, 2014

Strength
StrongLifts Week B (see Strength Cycle page)
1) Front Squat 5x5
2) Front Squat 1xME @55%
3) OH Press 5x5
4) Push Press 3x3
5) DB OH Tempo Press 3xME @ 55%
    (press, 3 sec down, 3 sec hold - work to failure - rest 15 sec between sets)
6) Deadlift 3x5

Accessory
3x (8 weighted pullups + ME wide grip pull ups)

Friday April 4, 2014 (Alternate)

Warm-up

stretch

run 400m (0.25 miles on treadmill)

2 rounds of

   5 toes-to-bar

   5 one arm snatches per arm (find WOD weight)

   5 strict pull ups

WOD

5 rounds of 

   20 situps

   20 one arm DB snatch - right

   10 burpees

   20 one arm DB snatch - left

   10 burpees

   20 pull ups

Fri April 4, 2014

Note... today you will increase your working weight: squat by 10lbs and press by 5lbs.

Strength - Week A
1) Back Squat 5x5
2) Bench Press 5x5
3) Clean 5x3
4) optional - Pendlay Row 3x5

Accessory
superset x3
  12 dips
  12 reverse flys
  12 close grip bench press

Thurs April 3, 2014

Okay... I must be a glutton for punishment. Couldn't stay out of the gym.

Metcon
3 rounds
  5 muscle ups
  10 OH lunges (each leg) 45# plate
  15 bar facing burpees
  20 double unders

Skill

spend 15 minutes working on handstand holds

Wednesday 2 April, 2014 (Alternate)

Warm-up
Stretch
Run 400m outside
30 DUs
2 rounds of:
   crab walk two lengths of warm-up area
   5 KBS
   5 DB hanging power cleans
   5 DB thrusters
   5 strict pull ups

WOD
50 situps
50 DUs
40 KBS
40 DUs
30 DB hanging power cleans
30 DUs
20 DB thrusters
20 DUs
10 pull ups
10 DUs

Wed April 2, 2014

Strength
StrongLifts Week A
1) Front Squat 5x5
2) OH Press 5x5
3) Push Press 3x3
4) Deadlift 3x5

Accessory
3x (5 weighted pullups + ME wide grip pullups)

*Note... be sure to post your starting weight in Monday's comments as well your goal for 1RM on each lift.

Tuesday April 1, 2014 (Alternate)

Warm-Up
Stretch
Run one loop (shown above)
2 rounds of:
   15 pushups
   20 lunges
   25 double unders

WOD
3 rounds of
   run to pushup location with weight
   30 pushups
   run to squat location with weight
   30 squats
   run to double under location
   30 double unders

Buy Out - handstand walk from squat location to pushup location