Thursday July 31, 2014

Warm up
Stretch
Run 400m outside if dry
2 rounds of
   10 pushups
   10 box jumps
   3 hand stand hold attempts

WOD
For time do 10-9-8-7-6-5-4-3-2-1 of:
   Bench Press (155#)
   Hanging Power Clean
   Box Jumps
   Reverse Burpees
 

Wednesday July 30, 2014

1. OHS
Work to a heavy Single

2. Snatch Accessory Work
A. Snatch Balance - Work to a heavy Single
B. 3x5 @135 Behind the Neck Snatch Grip Jerk

4. Metcon
3 Rounds
  5 Front Squat, 185
  5 Power Snatch, 95
  20 DUs

Tuesday July 29, 2014

Pick one of the two from below and focus on it for today. If you have time work on both or at a minimum elements from the second that you suck at.

1. 5 Rounds, Not for time
20 cable rows sitting on floor, 130 (engage your back on the pull)
5 Bench Press, 225/135
10 Bent Over DB Rows, 60/35
15 weighted decline SUPs, 10#

2. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Monday July 28, 2014

2015 OPEN ATHLETES
1. Snatch
1RM

2. Squat
5×7 Front Squats Across

3. Gymnastics Benchmark
pick one... 
  A. Max unbroken strict deficit HSPU, 4″
  B. Max unbroken strict C2B Pull ups

4. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

Friday July 25, 2014

1. Squats
10×3 Back Squats, across, 60secs rest

2. EMOMx10 (optional)
Even: 6 Deads
Odd: 12 Bench Press, bodyweight or 12 Calorie Elliptical

3. Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(125/95)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
etc...

4. Accessory Work (optional)
A. 2 sets of 20 Romanian Dead Lifts
B. 2 sets of 20 Good Mornings

Thursday July 24, 2014 - What are your Goals???

Rest and Recovery Day.

Some have been asking "do you think I could do the Open next year?". My answer is always YES!!! Really, the Crossfit Open is about 3 things.
  1. It gives you a goal and surprises you with what you can achieve.
  2. It gets you competing again. If not against anyone else but yourself.
  3. It's fun. Kudos to Crossfit Madison to letting me come out and join them this year even though I am not a member of their box. Great community!!! Love those guys.

There are at least 4 names I can think of that I expect to see this year competing. You know who you are...

Yes, having that analytical mind, I've compiled a list of movements, typical loads, and frequency that they occur in the last 4 Opens (2011-2014). This gives you an idea of what to expect. Remember most WODs are AMRAPs so you'll start off with lighter loads and work your way up. This means anyone can complete at least 1 rep or round to move on to the next week of competition.

movement	freq	Typical load/reps
burpees	4	40
thruster	4	100#
snatch	4	75; 75, 135, 165, 210
box jumps	4	15
toes to bar	4	9, 50
wall balls	4	40; 150 reps
double unders	4	90
chest to bar	4	15
muscle ups	4	Found late in AMRAP
clean & jerk	2	135; 165 (squat)
clean	2	135; 145
deadlift	2	155; 135, 185, 225, 275, 315, 365
push press	2	115
OHS	2	95, 120
row	1	60 cals

Note, when you see a number separated by a semicolon (;). The first number is the typical load if they are giving you multiple rounds with that load. Otherwise the loads separated by a comma are they loads that increase from round to round.

Also important to note Muscle Ups are only found in the last round of the AMRAP. Personally, I've never gotten that far in the AMRAP to have to face them.

Also keep in mind, even if you've never gotten your first double under... you might surprise yourself in the environment that only a Crossfit gym can and does provide.

Wednesday July 23, 2014

Crossfit Games Begin Today!!!

1. Clean
Build to a heavy single Power Clean

2. Squats
7×3 Front Squats, across

3. OT2:00 for 7 rounds: 
5 Power Cleans (70%)
30 DU
7 C2B Pull ups

Tuesday July 22, 2014

Didn't feel like snatching due to my shoulder so I did last Tuesdays WOD.

1.  Pull
3×10 Dead Lifts, work to a 10RM, rest as needed between sets

2.  “Tiger Blood”
3 RFT:
10 Clean and Jerks, 135/95
400m Run

3.  20 Rep Max
20 rep unbroken Shoulder to Overhead –  It’s ok to pause.  A broken set is defined as dropping the bar.

4.  Strict C2B
7 sets of 7, :60 rest between sets

Monday July 21, 2014

Okay... so I'm done with the more strength and hypertrophy bodybuilding centered WODs and want to focus on work capacity and building that broad base for the 2015 Crossfit Season. Well for me, that would be the Open. My goal, just like this year, is to place better than I did the year before in my age bracket as a percentile of those participating. I've decided to follow Ben Bergeron's http://competitorstraining.com/ Blog pretty closely. So here we go. This is the 2015 Regional and Open Athlete's Program for today.

2015 REGIONAL & OPEN ATHLETES
1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have and then take your time with the rest of the day. If you’d prefer to do a double session today, with the barbell stuff separate, that’s cool.

Wednesday July 16, 2014

“Deck of Death”

This will be a team WOD, where one team mate will pull a card from the deck and perform the exercise associated with the suite. The number on the card will be the number of reps for that exercise. Take turns pulling from the deck until there aren’t any more cards left. First team to make through their entire deck is the winner.

The following are the exercises by suite:

Hearts:

Burpees

Spades:

Pull-Ups

Diamonds:

Push-Press

Clubs:

Kettlebell Swings (55#)

Jokers:

50 double unders

“That card in every deck that no one ever uses, with the instructions, copyright, other jibberish on it…..” = 3 muscle ups

Muscle Up Substitute

3 pull ups/3 dips per muscle up

Aces = 11 reps

Thursday July 10, 2014

Warm up
Stretch
10 squats
10 push ups
10 box jumps
10 reverse hand push ups

WOD
Run 5k (if you click on the pic above, it gets much larger)

Wednesday July 9, 2014

Warmup

400m run

2 rounds

  3 back squat 135# (go deep and hold for 3 secs - get a good stretch)

  5 box jumps

  5 lunges

Strength

Front Squat 7x3 @ 80%, yes this should be heavy

Metcon

5 rounds for time

  200m run (on treadmill will 2.0 incline)

  15 Box Jumps 24"

  12 lunges (6 each leg) with 45# dumbbell in each hand

Monday July 7, 2014

Warm-up
Stretch
Run 400m
10 push ups
10 hand raise push ups
10 reverse hand push ups
10 situps
10 squats

WOD
21-18-15-12-9-6-3
   Bench Press (135#)
   Front Squat - clean from ground (95#)
   Toes-To-Bar

Saturday July 5, 2014

Time to work off some of those drinks and desserts from the 4th....

Metcon
5 rounds
  10 Ground to Overhead 95#
  10 pushups
  10 box jumps 24"
  10 situps
  10 wall balls 20#
  400m run

Strength
3 rounds
  1:00 ME Bear Complex 135#
  1:00 ME OH lunges 45# plate

Note: Bear complex is a power clean to front squat to OH press to back squat to BTN (behind the neck) press to floor movement

Thursday July 3, 2014

Warm-up (in gym warm-up area)
Stretch
10 pullups
15 box jumps
20 squats
25 push ups

WOD
Run 5k (see route above)

Compare to June 26, 2014