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

Tuesday July 1, 2014

Warm-up
Stretch
Run 200m
8 squats
8 reverse hand push ups
broad jump (25m)
crab walk (25m)  

WOD
10 rounds for time of:
    10 squats
    10 pushups
    Run 100m
    10 lunges
    10 situps
    Run 100m

Buy Out - hand stand walk (25m)

Monday June 30, 2014

Warm-up
Stretch
Run 400m
50 double unders
2 rounds of
   10 burpee box jumps
   10 dumbbell push press (1st round med, 2nd round heavy)

WOD
5-5-3-3-2-2-1-1-1 bench press and front squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)

Friday June 27, 2014

Warmup
400m run or 100 double unders
2 rounds
  5 thrusters

  5 burpees

  5 box jumps

  5 KBS

mini-WOD 1
21-15-9 reps of:
  thrusters 95#
  burpees

rest 3 min.

mini-WOD 2
3 rounds for time of

  10 box jumps

  20 situps

  200m run

  5 wall walks (outside - use garage wall)

  200m run

  20 TTB
  10 Kettle Bell Swings (KBS)

cash out - max height box jump

Thursday June 26, 2014

Warm up
Stretch
40 pushups
40 situps
40 squats

WOD
Run 5k (see route above)

Tuesday June 24, 2014

Warm up
Stretch
Run 400m
10 squats
10 hand raise pushups
1 minute of pass throughs with PVC pipe
2 rounds of
   5 Overhead Squats (OHS)
   5 Kettlebell swings (KBS)

WOD
8 rounds for time of
   Run 200m
   10 OHS (75#)
   10 KBS (45#)

Monday June 23, 2014

Warm up
Stretch
Run 400m
50 double unders
40 squats
30 push ups
20 pull ups
10 reverse burpees

WOD
3-3-2-2-2-1-1-1
Bench Press & Clean & Jerk (alternate between each movement

Friday June 19, 2014

HERO WOD

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Warm up
Stretch
Run 400m (outside)
2 rounds of
    5 chest to bar pull ups (C2B/CTB)
    5 overhead squats (HS)
    5 burpees
    5 box jumps
    5 DB cleans

WOD

"Lumberjack 20"
   20 Deadlifts (275lbs)
   Run 400m (outside)
   20 KB swings (2 pood)
   Run 400m (outside)
   20 Overhead Squats (115lbs)
   Run 400m (outside)
   20 Burpees
   Run 400m (outside)
   20 Pullups (Chest to Bar)
   Run 400m (outside)
   20 Box jumps (24")
   Run 400m (outside)
   20 DB Squat Cleans (45lbs each)
   Run 400m (outside)

**compare to Friday Jan 24, 2014 

Thursday June 19, 2014

Warm up
Stretch
Run 400m
2 rounds of
   Sumo Deadlift High Pull (SDHP) - work on form
   10 hand raise push ups
   15 situps

WOD

4 rounds for time of
   Run 400m (outside)
   10 Toes-to-Bar
   15 SDHP (75#)
   20 Push ups

Buy Out
2 Burpees for every minute over 20 minutes. Round minutes up. For example, if it takes 23:24 to complete the WOD, then an additional 8 burpess must be completed. If the 8 burpees are not completed prior to the clock rolling to the 24:xx time, then two more burpees must be completed. Burpees will continue to add until all are completed.

Tuesday June 17, 2014

Meet at the "Start Here" location for stretching and the warm up. This is the East tower's parking lot just North of the parking garage.

Warm up
Stretch
Run 1 lap, see pic
2 rounds of
   15 double unders
   10 hand raise push ups
   10 situps

WOD

4 rounds of
   20 situps
   20 double unders
   run 1 lap, see pic
   20 squats
   Reverse bear crawl

Reverse Bear Crawl Demo
https://www.youtube.com/watch?v=GcpwpCZqvzw

Monday June 16, 2014

Strength
1) Incline Bench Press: 10x4, no more than 45secs rest between sets
2) Superset... 5x6
    a) Flat Bench Press
    b) Front Squat
3) Superset... 4x12
    a) DB Flys
    b) Cable Crossovers

Metcon
Pick something you suck at or can't stand to see in a WOD and couple it with one more movement. Structure the rep scheme in order to keep the metcon to less than 6 minutes. Goal is to push your heart rate and VO2, not to blast your body. You just did than in the volume above, duh. You shouldn't need more than 2 of these type metcons per week along side strength/stamina barbell work to increase or keep your fitness level while working to get stronger.

Friday June 13, 2014

Choose two from below...

mini-WOD 1
3 rounds for time of
   10 deadlifts (185#)
   10 C2B pull ups
   10 HSPU

mini-WOD 2
4 rounds for time of
   10 box jumps
   10 Kettle Bell Swings (KBS)
   10 TTB

WOD 3
For Time:
21 Power Snatches, 95#
21 Lat. Barbell Burpees
15 Hang Cleans, 125#
15 Lat. Barbell Burpees
9 Squat Cleans, 155#
9 Lat. Barbell Burpees

Buy out: Max height box jump

Thursday June 12, 2014

Warm Up
Stretch
Run 400m
2 rounds of
   20 DUs
   10 Dumbbell Thrusters

Work on clean form

WOD
1 Clean (135#)
100 DUs

2 Clean (135#)
90 DUs

3 Clean (135#)
80 DUs

4 Clean (135#)
70 DUs

5 Clean (135#)
60 DUs

6 Clean (135#)
50 DUs

7 Clean (135#)
40 DUs

8 Clean (135#)
30 DUs

9 Clean (135#)
20 DUs

10 Clean (135#)
10 DUs

Wednesday June 11, 2014

Warmup
2 rounds
  200m run
  5 burpees
  5 KBS
  5 cleans
  5 box jumps

Tabata
  burpee-thrusters 25# DBs
  Sit ups
  alternating one arm snatch 45# DBs
  double unders
  Clean 135#
  Box Jumps 24"
  KBS 70/55#
  Toes to Bar

We are doing this one a little different today. This is a single Tabata round. 20 secs at each movement with 10 secs rest between then move to next movement... You can go through this series more than once if you so desire. Score is number of reps for one round. 

Tuesday June 10, 2014

Warm up
Stretch
Run 400m
2 rounds of
   10 push ups
   10 squats
     5 pull ups (strict)

WOD
5-5-3-3-1-1-1 bench press and back squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)

Mini-WOD
4 rounds for time of
   5 burpees
   10 pull ups
   15 dips

Friday June 6, 2014

Warmup
400m run
2 rounds
  5 chest to bar pullups
  5 KBS
  5 push ups
  5 box jumps
  5 push press

Metcon
"Kitchen Sink"
3 rounds for time of:
  400m run
  12 chest to bar pullups
  12 KBS 70/55#
  12 burpee box jumps
  12 TTB
  12 push press 115/95#
  50' farmers walk 85/65#

cash out: 100 double unders

Thursday June 5, 2014

No burpees today... Sorry Sack

Warm up
Stretch
Run 400m
2 rounds of
    20 DUs
    10 push ups
    15 box jumps

WOD
4 rounds for time of
    50 double unders
    10 DB Thrusters (30# DBs)

Wednesday June 4, 2014

Warmup
Mobility work
2 rounds of
  400m run (outside)
  10 hand raise push ups
  10 struct pullups
  10 squats
  10 burpees

Work up to deadlift weight.

Tabata
Strict Pullups
Pushups
Deadlift  205/185#
OH Squat  95/75# (or OH Lunges with 45# plate if bar is unavailable)
Cable Row  130/100#
Situps
KBS  55/35#


Note: scale appropriately

Monday June 2, 2014

Warm Up
Stretch
Run 400m

WOD
5 rounds for time of:
   Run 400m
   8 Bench Press (155#)
   8 Front Squat (155#)
   16 Box Jumps

Buy Out:
    32 Pull Ups

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...

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