Friday Dec 4, 2015

Strength:

Bench or Squat Clean - work to a heavy triple

mini-WOD 1

3 rounds for time of

10 db snatch, 50#

10 towel pull ups (anyone have a towel???)

10 dips

mini-WOD 2

3 rounds for time of

10 box jumps

10 Kettle Bell Swings, 55#

Run 400m (outside)

Monday Nov 23, 2015

Warmup/Mobility

Strength
1. Squat Clean, work to a 2RM
2. Front Squat, work to a heavy triple
3. 6 min EMOM: 1 Hang Clean + 1 Squat Clean + Jerk

Metcon
3 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 55/35
12 Burpees

Monday Nov 16, 2015

Warm Up

Stretch

30 double unders

2 rounds of

   10 decline push up (feet on box)

   10 squats

   5 strict pull up

Strength

Bench Press, work to a heavy double, 5-5-3-3-2-2

Conditioning

Buy in: 25 box jumps

5 rounds of

   10 Bench Press, 155#

   10 Back Squat, 155#

   10 Toes to Bar

   400m run

Buy out: 25 dips

Tues Nov 10, 2015

We saved this workout for today so Kevin could enjoy the fun. J

5 Rounds for Time

5 Burpees

10 DB Thrusters (find weight)

7 Deadlifts (find weight)

15 Box Jumps (24/20)

20 air squats

400 meter run

Thurs Nov 5, 2015

A little "Grind" work...

400m run
20 thrusters

bar walk - 5 lengths of pullup bar

200m run to deck

tire flips - 100m

20 Burpees

20 situps

200m run back to gym

farmers carry 85# each hand, 3 laps interior gym

400m med-ball incline climb, 20#, set incline to max
20 pullups

Notes:
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Tues Oct 6, 2015

Oly
Snatch - Find a 2RM snatch

Lower Body
1. Back Squat - 10x3
2a. Dumbbell Lunges - 3x8 (4 each leg)
2b. GHDs (sub. Leg Curls) - 3x8

Conditioning
4 rounds
 400m run
 20 Wall Balls (20/14)
 10 KB swings

Monday Oct 5, 2015

Not sure who is here this week. Still following CF Impulse Strength/Hypertrophy Cycle. Again, substitute movements if needed but keep the movement in the same plane using the same muscle groups.

Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk

Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.

1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.

2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo

Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold

Monday Aug 24, 2015

Strength
1. Back Squat: 10-8-6-6-6
2. Front Squat: 3x5
3. Bench Press: 6x6 @ 75%
4. Barbell Row: work to an 8rm then 3x8 @ 8rm

Conditioning
"Elizabeth"
21-15-9 of:
Power Cleans, 135/95
Ring Dips

Tues Aug 18, 2015

A little "Grind" work...

800m run
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**

20 Tire flips***

200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
800m run

Notes:

** 15 burpee penalty every time you come off the bar - on the spot.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Cash Out: stair climb, 8 floors

Friday August 13, 2015

It's Lane's Birthday WOD! So after much thought and perusing through old WODs I found one that we haven't suffered through together in quite some time.

As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.

"Whitten"

see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
  10 KBS
  10 box jumps
  10 burpees
  10 thrusters

Conditioning
5 rounds for time of:
  22 Kettlebell swings, 70/55#
  22 Box jump, 24 inch box
  Run 400 meters
  22 Burpees
  22 Wall ball shots, 20 pound ball

Notes:
1.  Sub wall ball shots with dumbbell thrusters
2.  Adjust KBS weight as needed

Should be a ball of fun. Hah!

Goin' back to basics

The house was rockin' in the gym today!!!

Friday April 24, 2015

going outside today

meet at 11:20 ready to work

24 KB swings

1 mile run

24 situps + 24 pushups

1 mi run

24 situps + 24 pushups

1 mi run

24 C2B pullups

Friday April 17, 2015

Thinking Lumberjackish today…. well sort of a modified Lumberjack 20.

Strength:

  Deadlift, work up to a 3rm

Conditioning:

  20 Deadlifts, 275# (scale to 225)
  Run 400m
  20 KB swings, 2 pood (scale to 55#)
  Run 400m
  20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
  Run 400m
  20 Burpees
  Run 400m
  20 C2B Pullups
  Run 400m
  20 Box jumps, 24"
  Run 400m
  20 DB Squat Cleans, 45lbs each
  Run 400m

Monday March 23, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 5rm, 2X12@80%

1b) Bench Press: 3 sets to work to a 5rm, 2X12@80%

2a) Walking Lunges: 3x16 (8 each leg)

2b) Pec Dec or Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

4) Weighted Dips: 3x12

Friday March 20, 2015

Max Effort Friday

Strength
1) Clean: work up to a heavy complex of Hang Squat Clean + Squat Clean + Front Squat
2) Deadlift: work to a 3rm, 2XME@90%
3) Romanian Deadlift, 3x12 (each set to failure)

Conditioning
EMOM for as long as possible complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees


This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.

Thursday March 18, 2015

Another Dynamic Effort Day + a little Hypertrophy for the shoulders.

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

Strength/Hypertrophy
Seated OH Press: 3x12 work to failure

Accessory
DB Press: 2x12
DB Lateral Raise: 2x12
DB Front Raise: 2x12
Upright Rows or Shrugs: 3x12

Conditioning

7 minute AMRAP
ME Push Press, 145
400m run

Wednesday March 18, 2015

Meet on the parking deck near the entrance on the East Tower's side at 1130ish.

Warm up
Stretch
Run 1 lap around deck
2 rounds of
   Pull tire 100 yds
   10 squats
 
WOD
5 rounds of
   Pull tire 200 yds
   Run 1 lap (Start - far entrance - grass - Start)
   20 squats

Tuesday March 16, 2015

Dynamic Tuesdays

Time to work on a little oly lifts. Focus on speed and technical execution.

Oly
Snatch: work to a 3rm, then 1X3@90%, 1X3@85%

Strength/Hypertrophy
A. Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1XME@90%
B. 3X6 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height

Accessory Work
A. 3 sets of: 7 Pull ups + 5 C2B + 3 Bar MU without coming off the bar – rest as needed between sets
B. 3 sets of: 5-10 Strict C2B – 1 minute rest between sets

Lane.... if your dying for a WOD... here ya go.

Optional WOD

AMRAP 15:
4 1-arm DB Snatches at 65, each arm

400m run

Monday March 16, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 6rm, 2X12@80%

1b) Incline Bench Press: 3 sets to work to a 6rm, 2X12@80%

2a) Leg Press: 3x12

2b) Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

Short WOD

7 Minute AMRAP

ME Bench Press, 135

ME DB Lunge, 25# each hand

ME weighted reverse crunches, 15#

Friday March 13, 2015

Strength
1) 15 min. to establish a 1RM Clean
2) Every 3 Min for 15 min.
    Max Rep Front Squat @ 85% 1RM Clean

Conditioning
2 rounds
3 Muscle-ups (sub 3 PUPs + 3 DIPS per MU)
15 thrusters, 95#
15 KBS, 55#
20 Box jumps
20 Burpees
50 double unders

Tuesday March 10, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   Lunge single arm press (5 per side per leg, 20 total movements)

   5 strict pull ups

   5 box jumps

   5 decline push up (feet on box)

WOD 1

2 rounds for time of

   20 Box Jumps

   15 Pull Ups

   10 Hand Raise Push Ups

   5 Cleans (105#)

WOD 2

AMRAP 10 of:

   1 Clean & Jerk (105#)

   1 Rd of “Cindy”

   2 Clean & Jerk (105#)

   1 Rd of “Cindy”

   3 Clean & Jerk (105#)

   1 Rd of “Cindy”

Friday March 6, 2015

WOD #1

"Open 15.2"

For as long as possible:

From 0:00-3:00

  2 rounds of: 

  10 overhead squats, 95 / 65 lb.

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats, 95 / 65 lb.

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats, 95 / 65 lb.

  14 chest-to-bar pull-ups

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

Note: you can sub back-squat for OHS @ 135#

WOD #2

3 rounds of: 

  10 Bench Press, 135#

  10 box jumps

  10 KBS, 55#

  400m run

Tuesday March 3, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   10 box jump overs

   10 clean & jerk

   5 Burpees

WOD

AMRAP: 5 minutes
12 Box Jump
12 Burpees
12 DB Thrusters

Rest 3 Minutes

AMRAP: 5 minutes
10 Box Jumps
10 Burpees

10 DB Thrusters 

Rest 3 Minutes

AMRAP: 5 minutes
8 Box Jumps
8 Burpees
8 DB Thrusters

Monday March 2, 2015

Check out Competitors WODs from the last week for some really cool training ideas...

http://competitorstraining.com/

Friday February 27, 2015 (Alternate)

Lane's Choice...

15-12-9

Thrusters (95lbs)

Pull Ups

Immediately jump into this….

15-12-9

Burpees

Squat Cleans (95lbs)

Friday Feb. 27, 2015

The Crossfit Open has begun!

Workout 15.1

9-minute AMRAP:

  15 toes-to-bars

  10 deadlifts, 115

  5 snatches, 115

Workout 15.1a

6 minutes to establish a 1-rep-max clean and jerk

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

Wednesday Feb 25, 2015

"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, 20#

Row: Seated cable row, 100#

Compare to March 21, 2014

Save the Bros

Little mid-week humor. Drink up!

Prepare to laugh: Protein shakes aren't as harmless as you might think.

Tuesday February 24, 2015

Warm up
Stretch
Run 400m (treadmill)
20 double unders

2 rounds of
   10 lunge single arm press (5 per side per leg, 20 total movements)
   10 hand raise push up
   10 plank up-down

WOD

4 rounds for time of:
   10 box jump
   15 squat
   20 push up
   25 situp
   30 double under
   run 400m (treadmill)

Friday Feb 20, 2015

Hero WOD Friday

Adam Brown - modified for our equipment

Two rounds for time of:

24 Deadlift, 225
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Bench Press, 165
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Cleans, 135

Adam Brown  |  Age 36  |  Hot Springs, Arkansas

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Friday Feb 6, 2015

Sack's birthday WOD

2 Person Team

46 min AMRAP, 10 reps each of:

  cleans 95#
  pullups
  push ups
  situps
  squats 135#
  deadlift 185#
  toes to bar
  box jumps
  burpees

Friday Jan 30, 2015

"Deck of Cards"

2 person Team WOD

  Hearts – burpees
  Spades – OH walking lunges 25#
  Diamonds – pull ups
  Clubs – thrusters 75#

*Face cards (Jacks, Queens, Kings) - 10 reps
*Aces - 11 reps
*Joker - 25 toes to bar for both partners
*Otherwise face value = # reps

Flip over one card at a time. One person works while the other rests. Be the first to finish and record your time.

Friday January 23, 2015 (Tim's Birthday WOD)

Tim’s birthday WOD (45 years old)

4.5 rounds of the following:
   10 Weight taps (45#)
   10 Plank Jacks
   10 Sit ups
   10 Bench press (135#)
   10 KBS (45#/55#)
   10 TTB
   10 Plank Step Ups
   10 Pull ups/Lat pulls
   10 Burpees
   10 Dumbbell thrusters (pick your own weight)

   Buyout: 45 Mountain climbers and/or 45 double unders

45 minute cutoff

Tuesday January 20, 2015

Warm-up
Stretch
Run 400m
2 rounds of
   10 decline push ups (feet on box)
   10 squats
   15 double unders
   
WOD
4 rounds of
   15 bench press (135#)
   30 squat
   45 double unders
   400m run (outside)

Fri Jan 16, 2015

Either do the 2 WODs below or the first WOD at 5 rounds.

3 Rounds
  16 KBS, 55#
  16 Box Jumps, 24"
  16 C2B
  400m run

rest 3 minutes.

3 Rounds
  16 ground to overhead, 45# plate
  16 burpees
  16 TTB
  200m med-ball incline climb, 20#, set incline to max

Monday Jan 12, 2015

Idea for today?

6 min AMRAP
  6 Hang Snatch or Clean
  6 Weighted Dips
  6 BB rows
  60 DUs

rest 6 minutes and repeat. :)

Friday January 9, 2015

Seven Deadly Sins - modified

For Time:
   10 Pull Ups
   20 Burpees
   30 Deadlifts (145/160)
   100 Double Unders
   30 Box Jumps (24 inch box)
   20 T2B
   10 Cleans (find weight)

   Grip Strength Buy Out:
      1 Round of Frenchies
      1 Lap of Farmers Carry: 85lbs