Friday May 30, 2014

HERO WOD

Warm Up
Stretch
Run 400m
2 rounds of
   5 DB shoulder press
   5 squats
   5 TTB
   5 deadlifts
   5 pull ups

WOD
"The Seven"
Seven rounds for time of:
   7 Handstand push-ups (sub: DB shoulder press)
   135 pound Thruster, 7 reps
   7 Knees to elbows
   245 pound Deadlift, 7 reps
   7 Burpees
   7 Kettlebell swings, 2 pood
   7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
http://www.crossfit.com/mt-archive2/005450.html

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Wednesday May 28, 2014

Warm up
Stretch
Run
2 rounds of
   10 reverse hand push up
   10 DB Thruster (20# DBs)
   10 pull ups

Work on form for power clean and push press. Do at least 10 reps of each.

Tabata
Bench Press 135#
Power Clean (95#)
Push Press (95#)
OH Lunges (45# plate)
Cable Row (100#) at lat pull-down station

Friday May 23, 2014

Warm Up
Stretch
Run 400m
2 rounds of
   6 DB thrusters, 20#
   6 SDHP

WOD
Fight Gone Bad! (Modified w/ 6 rounds)
Three rounds for reps of:
   DB (Dumbbell) Thrusters, 20# DBs
   SDHP (Sumo Deadlift High Pull), 75#
   Box Jump, 20" box
   Push-press, 75#
   Seated cable row, 100#
   KBS (Kettle Bell Swing), 1 pood

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

Sorta Compare to March 21, 2014

Thursday May 22, 2014

Warm up
Stretch
Run 400m
2 rounds of
   5 burpees
   5 box jumps
   5 pull ups
   15 double unders

Work on squat cleans, find WOD weight

WOD
For time:
10 squat cleans
15 burpees
20 box jumps
25 dips
30 double unders
40 pull ups
30 double unders
25 dips
20 box jumps
15 burpees
10 squat cleans

Tuesday May 20, 2014

Warm up
Stretch
Run 400m
2 rounds of
   20 double unders
   10 situps
     5 reverse hand push ups

WOD
50-40-30-20-10 reps for time of:
   Double Unders
   Situps
   Push ups

Monday May 19, 2014

Warm Up #1
Stretch

mini WOD #1
Run 1 lap around the ADTRAN complex (just under 2 miles)
Start on Discovery near parking garage heading South, turn left on Explorer, make loop back to Discovery, then back to start point

Warm Up #2
2 rounds of
   5 hand raise push ups
   5 squats
   5 rows

mini WOD #2
4 rounds for time of
   10 bench press 165#
   10 back squat 165#
   10 rows
   10 wall ball cleans
   10 box jumps

Strength/Hypertrophy May 19-24

Okay... call me lazy, call me schizo but I'm taking a break from programming and going off the reservation for a few weeks and doing some good ole fashioned bodybuilding training. I'll be following an old template I did a couple of years ago for the next 4 weeks with some modification.

http://www.bodybuilding.com/fun/docs/2014/arnoldblueprint_mass_phaseone-v1.1.pdf

Mondays - Chest/Triceps/Abs
Tuesdays - Shoulders/Traps/Rear Delts
Wednesdays - Back/Biceps/Abs + Tabata
Thursdays - Legs
Fridays - Long WOD or Hero WOD
Saturdays - Swim + Mobility

More details can be found here:
http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html

Gene will continue to post traditional WODs. Or if your looking for WOD ideas... check out
Crossfit Mayhem or Crossfit Madison
If you are looking to compete in the Open next year then Competitors WOD is a good box to follow.

Friday May 16, 2014

Warm-Up
Stretch
Run 400m outside
2 rounds of
   5 deadlifts (135#)
   5 strict pullups
   5 dips
   5 box jumps
   5 box jumps

Work on deadlift form

mini-WOD 1
4 rounds for time of
   10 deadlifts (135#)
   10 pull ups
   10 dips

mini-WOD 2
4 rounds for time of
   10 box jumps
   10 Kettle Bell Swings (KBS)
   Run 200m (outside)

Thursday May 15, 2014

Warm-up
Stretch
Run 400m
Rounds of 15-10-5:
   Thrusters (use barbell with 45# to 65#)
   Pull ups

Work on Clean & Jerk form

WOD
Clean & Jerk
5-5-3-3-3-1-1-1

Week of May 12-16

This week is a deload and 1 rep max testing week. Spend this week finding your 1rm for the following:

1. Back squat
2. Bench press
3. Deadlift
4. Front squat
5. Overhead press
6. Clean & jerk

Record your numbers in the comments. Also, remember whether you want to admit it or not your body needs a break this week from high intensity and high CNS training.

Friday May 9, 2014

Lane’s Filthy Fifty

50 Box Jumps – 24 inch
50 Pull Ups
50 KB Swings- 35lbs
50 Walking Lunges- with 25 lb plate overhead
50 Toes to Bar
50 Push Press- 75lbs
50 Back Extensions
50 DB Thrusters- 20/25 lbs
50 Burpees
50 Double Unders

For Time

Thursday May 8, 2014

Oly
1) Snatch Balance: work to a 3rm, 1X3@95%, 1X3@90%

Strength
1) Strict OH Press: 10-8-5 work to a heavy 5
2) Push Press: work to a 5rm, 1X5@95%, 1X5@90%
3) 5 SN Grip BTN Push Press + 3 OHS: work to a 1rm for complex, 1×5+3@95%, 1×5+3@90%

Accessory
3 rounds
  12 face pulls
  Wall Walk + 5 HSPU + 30sec Handstand Hold

Wednesday May 7, 2014

Metcon/Skill
buy in: 100 double unders

Tabata sprints on treadmill (keep tread running)
rest 1 min
Tabata burpees
rest 1min
Tabata Russian Twist
rest 1min
Tabata dips

cash out: 50 landmines

Note: no score kept - these should be all out sessions (no pacing allowed)

Tuesday May 6, 2014

Oly (pick one)
1) Power Snatch: work to a 3rm, then 1X3@95%, 1X3@90%
2) Power Clean: work to a 3rm, then 1X3@95%, 1X3@90%

Strength
1) Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1X3@90%
2) 3X3 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height
3) Deadlift: work to a 3rm, 1X3@95%, 1X3@90%
4) Deadlift 2x16

Accessory
1) Bent Over Rows: work to a 5rm (squeeze back on pull), 1×5@95%, 1×5@90%
2) 3x (5 weighted pullups + ME wide grip pull ups)

Monday May 5, 2014

This will be a tough week - use your time in the gym efficiently and work hard. Next week we will deload and do some testing towards the end of the week.

Skill
1) work ME Muscle Ups in between sets

Strength/Hypertrophy
1a) Back Squat: Work to a 5rm, 1X5@95% of 5rm, 1X5@90% of 5rm
1b) Bench Press: Work to a 5rm, 1X5@95%, 1X5@90%
2) Back Squat: 1x20 @55% - back off set.
3) Bench Press: 3xME @55% 3301 tempo with 15s rest

Note: the above work protocol is to work to a 5rm then do two back off sets. One at 95% of the 5rm for 5 reps, then another set of 5 reps at 90% of the 5rm. Also remember the 1a/1b notation means to work one set of the first movement then move to the 'b' movement for one set, etc.. until you finish all the prescribed sets.

Accessory
1a) Barbell Lunges: 3x8 - this should be heavy - really push your quads
1b) Incline DB Press: 3x8 work to a heavy 8
2) Jerk Drives (with 3 count pause at bottom of dip): 3X3 @ 110-120% of max Jerk

Friday May 2, 2014

Meet on the parking deck at the location indicated. We are shooting to start metcon around 12:00. Strength will begin at 11:30.

Warmup
2 rounds
  5 pushups
  5 air squats
  5 thrusters
  5 lunges with hip twist

Strength
1a) Incline Bench Press: 15-10-8-5-5 work to a heavy 5
1b) Landmines: 5x10

Metcon
team wod - groups of two (scale reps accordingly for a group of 3)
1mi run
100 wall balls 20#
1mi run
100 push ups
1mi run
100 situps

Notes: The 1600m run will be 1 lap around the pond. Only one person can work at a time. You will run together and reps for the next exercise can't start until your partner has made the run.


Landmines Vid...