Tuesday Oct 28, 2014

1. Snatch
1RM Power Snatch

2. With a Running Clock:

AMRAP 3:
3 Power Snatch (135/95)
3 C2B
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
4 C2B
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
5 C2B
20 DU

Friday October 24, 2014

Warm Up

Stretch

Run 400m

2 rounds of

   10 squats

   10 decline pushups (feet on box)

   5 kettle bell swings

WOD

5-10-15

   Thrusters (95#)

   Pull ups

Run 2 miles (ADTRAN Loop)

15-10-5

   Thrusters (95#)

   Pull ups

Tuesday October 21, 2014

Warm Up
Stretch

2 rounds of
   20 double unders
   10 decline push ups (feet on box)
   5 Kettle bell swings

WOD Part I (inside)
10 bench press
10 pull ups

8 bench press
8 pull ups

6 bench press
6 pull ups

4 bench press
4 pull ups

2 bench press
2 pull ups

Note: increase bench weight each round

WOD Part II (outside at far end of 6E parking lot)

5 rounds of
   Reverse bear crawl (up hill)
   Reverse crab walk (down hill)
   Run 200m pulling tire (100m there and 100m back)

Buy out: 50 flutter kicks

Friday Oct 17, 2014

Make A Wish

For Time:

35 Double Unders

35 Pull Ups

35 Hand Raise Push Ups

35 Power Cleans (light weight)

35 Toes to Bar

35 Burpees

35 Deadlifts (light weight)

35 Abmat Situps

35 Box Jumps (24")

35 Dumb Bell Thrusters (20-25 lbs)

35 Air Squats

Friday September 26, 2014 (Alternate)

Warm up

Stretch

Run 400m (outside)

Bear crawl (2 lengths of warm up area)

3 rounds of 

   5 decline push ups (feet on box)

  15 double unders

   5 strict pull ups

WOD

10 cleans

3   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

2   cleans

15 pull ups

20 double unders

Rest 2 minutes

2   cleans

15 pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

10 cleans

3   pull ups

20 double unders

Friday Sept 26, 2014

1. Coan Deadlift Cycle Week 5
(80% target DL) 3 sets x 3 reps (rest as needed)
(65% target DL) 3 sets x 3 reps (75 sec rest)

2. Accessory for Deadlift cycle
3x5 Power Shrugs @ 60% current 1RM DL
3x5 Romanian Deadlift
3x5 Bent Over Rows
3x5 Underhand Grip Lat Pulldowns
3x5 Good Mornings

Tuesday September 23, 2014 (Outside)

Meet at the designated location in the pic above

Warm Up
Stretch
Run to point 2 and back
2 rounds of
   reverse bear crawl designated area
   8 squats

WOD

5 rounds of
   1 minute push ups (max reps, Army style, Army rest position if not working)
   Sprint to point 2  (start together)
   Rest approx. 1 minute
   1 minute sit ups (max reps, unanchored, Army style, Army rest position if not working)
   Sprint to point 1 (start together)
   Rest approx. 1 minute

Total reps is score

Buy out: squat hold for a total of 1 minute

Results

Tuesday Sept 23, 2014

1. Snatch
A. Snatch, work to a 3RM
B. Snatch Balance, work to a heavy Triple
C. Front Squat, work to a 3RM

2. Pulls from Ground
3-4 rounds
  1 Snatch grip deadlift + 10 shrugs
  10 Upright Rows or Face Pulls

3. Pulls from Above and Horizontal
3-4 rounds
  ME strict C2Bs or wide grip lat pulldown
  DB rows

Monday Sept 22,2014

1. Incline Bench Press 
10x4, 45 sec rest

2. Flat Bench
work to a 2RM

3. Accessory 12-10-8 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers

Sunday Sept 21, 2014

1. Coan Deadlift Cycle Week 4
(90%)x 2 reps
(75%) 5 sets x 3 reps (90 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

Friday September 19, 2014

Meet at the spot designated in the pic at 1130.

Warm-up
Stretch
Run 4 lengths of 100m area increasing speed each time

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

Compare to April 23, 2014

RESULTS

*David tweaked his hamstring on the 10th sprint so he had to ease up.

Thursday Sept 18, 2014

1. OH Press
A. OH Press: work to a heavy 5
B. Push Press, work to a 5rm + 1 Split Jerk

2. Accessory Work
3-4 rounds
  3 BTN Push Jerk, heavy
  10 Rear delt flys
  10 DB Lateral raise

3. Pick a 7 min domain bodyweight Metcon

Wednesday Sept 17, 2014 - Oly

1. Snatch
A. Snatch, work to a 3RM
B. 3xME UB Hang Snatch set @ 85% 3rm Snatch, work on speed under the bar

2. Snatch Accessory
3-4 rounds
  3 Snatch Deadlifts (1st pull)
  3 Snatch High Pulls to sternum from hang
  8 Snatch Grip Shrugs, heavy

Wednesday September 17, 2014

Warm Up
Stretch
Bear crawl 4 lengths of warm-up area
Forward crab walk 2 lengths of warm-up area
Backward crab walk 2 lengths of warm-up area
Inchworm 2 lengths of warm-up area

TABATA 1
Clean (115#)
Burpee
Pull up
Push Press (95#)

Rest a few minutes

TABATA 2
Situp (Army style)
KBS (35#)
Bicycle (tenths of a mile)
Box jump

Tuesday September 16, 2014

Meet in gym, will migrate to parking deck.

Warm up
Stretch
Run 400m
2 rounds of
   10 box jumps
   10 decline pushups (feet on box)
   10 squats

WOD
Cleans: 5-5-5-5-5
Run to top of parking deck

4 rounds of:
   Drag tire 200m
   Run 50m to grass
   25 push ups, unanchored Army style
   25 sit ups, unanchored Army style
   25 squats
   Run 50m back to tire

Monday Sept 15, 2014

Old fashioned "Bro" Session Pressing Day... Sack ought to like this one.

1. Incline Bench Press 
12-10-8-6-4-2 reps, 45 sec rest

2. Upper/Lower Press - alternate
A. Bench Press, work to a 7RM
B. Back Squat, work to a 7RM

3. Accessory 12-10-8-6 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers
C. Weighted Situps

Friday Sept 12, 2014

1. Coan Deadlift Cycle Week 3
(85%)x 2 reps
(70%) 6 sets x 3 reps (75 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. EMOM Ascending Ladder for 5 minutes
10 Close Grip Press, 1 Squat Snatch,    145, 115
10 CGP, 2 Squat Snatch
10 CGP, 3 Squat Snatch...

Thursday Sept 11, 2014 (Alternate)

Warm Up
Stretch
Run 400m
2 rounds of
   10 DB curls
   10 Situps  
   10 KBS

WOD

Bad Karma
   50 Barbell Curls / 10 Kettlebell Swings
   40 Barbell Curls / 20 Kettlebell Swings
   30 Barbell Curls / 30 Kettlebell Swings
   20 Barbell Curls / 40 Kettlebell Swings
   10 Barbell Curls / 50 Kettlebell Swings

Thursday Sept 11, 2014

1. OH Press

OH Press, 12-10-8-8 reps, climbing load, 45 secs rest

Push Press, work to a 3rm + 1 Split Jerk

Split Jerk, work to a 2rm

2. Accessory

3-4 rounds, 12-10-8 reps, climbing

  Strict BTN Press, 45secs rest

  DB Lateral raise

3-4 rounds

  5 BTN Jerk

  10 Rear delt flys

Wednesday Sept 10, 2014

Team WOD. Groups of two (scale reps accordingly for a group of 3)

For Time
100 situps
1 mile run (around pond)
100 air squats
1 mile run
100 pull ups, TTB, or hollow rocks
1 mile run

Notes: The 1300m run will be 1 lap around the pond. If you can not run, then hop on the elliptical for .8 miles. 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 finished the run.

Tuesday September 9, 2014

Warm Up
Stretch
Run 400m (treadmill)

2 rounds of
   5 KBS
   10 decline push ups (feet on box)
   10 squats

WOD

4 rounds of
   10 bench press (135#)
   10 box jump
   10 KBS

Run to edge of 6E parking lot near parking deck

4 rounds of
   10 squats
   Pull tire 100m
   10 push ups
   Pull trie 100m

Friday Sept 5, 2014

1. Coan Deadlift Cycle Week 2
(80%)x 2 reps
(65%)8 sets x 3 reps (60 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. 5 RFT
10 Close grip Bench Press, 135
10 TTB

Thursday, September 4, 2014

Warm up

Stretch

Run 400m outside

2 rounds of

   10 push ups

   10 squats

   5 strict pull ups

5 box jumps

WOD

Run one lap around the lake, large loop (0.78 mile)

5 rounds of

    10 DB thrusters (25 to 30lbs)

    10 box jumps

    10 pull ups

Run one lap around the lake, large loop (0.78 mile)

Tuesday September 2, 2014 (Alternate)

Warm up
Stretch
Run 200 yds
Pull tire 50 yds
2 rounds of
   10 squats
   10 push ups
   10 situps

WOD
4 rounds for time of
    Pull tire 200 yards
    25 Push ups (Army style)
    25 Situps (un-anchored Army style)

Friday Aug 29, 2014

Okay. We are starting the Coan Deadlift Cycle this week. I will be programming it every Friday.

This cycle can be inter-mixed with your normal weekly workouts. Beautiful!!!
See http://www.seriouspowerlifting.com/3279/articles/ed-coan-deadlift-routine . He walks you through the routine and accessory lifts. Also see the following excel template for figuring out your weekly loads. It's on the Coan Deadlift TAB: Smolov Cycle Excel Template

1. Coan Deadlift Cycle Week 1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 90 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. Mystery Metcon???
pick something lightweight, intense and short in duration

Wednesday Aug 27, 2014

"Fran"
21-15-9
thrusters, 95
pullups

Tuesday August 26, 2014 (Alternate)

Disclaimer: We may adjust the distance to 50 meters...

Warm up
Stretch
Run 200m
2 rounds of
   6 squats
   10 pushups - chest to ground
   15 double unders
Pull tire 50m

WOD
4 rounds for time of
    20 double unders
    20 squats
    Pull Tire 100m
    20 hand raise push ups
    20 situps
    Pull tire 100m

Tuesday Aug 26, 2014

1. Clean
Clean, work to a 1RM

2. "DT"
5 RFT of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

pick one from below...

3. Pulls from Ground
6x2 Snatch High Pulls to sternum
3x8 Snatch Grip Shrugs
3x10 Upright Rows or Face Pulls

or

3. Pulls from Above and Horizontal
4xME strict C2B pullups
3-4 rounds
  10 wide grip lat pulldown
  10 cable, DB, or bent over rows

Monday Aug 25, 2014

Monday "Bro" Session

1. Upper/Lower Press - alternate
A. 1RM Bench Press
B. 1RM Back Squat

2. 1-10 Method Bench Press - optional
Start at a weight where you can get 1 rep. Next take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps with no rest in between.

3. Accessory 12-10-8-6 reps of
1a) Incline DB Press
1b) Incline DB Fly
2a) DB Pullover or Cable Crossovers
2c) Weighted Dips

4. Abs - alternate
A. Hanging Leg Raise, 4x25
B. Ab Coaster, 4x16

And for those that just need a Metcon... skip one or more of the above and perform "Cindy"

Friday Aug 22, 2014

1. Squats

5RM Back Squat
5RM Front Squat

2. 4 RFT
3 Deadlifts, 225
6 Power Snatch, 115
9 Bench Press, 135
12 C2B

3. Optional Accessory
3 rounds with 90 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins


oh and by the way...

"I accepted the ALS Ice Bucket challenge from Jamie Mackey.... well 24hrs late, but hey... I now challenge the guys from the gym... Gean Mun Johnson Lane Polak Sack T., Matthew Davis, Matthew Tomlin, Tim Rochell, Scott Miller, Michael Van Kirk, David Wachira, Tom Detwiler, Nick Robinson, Wade Glass, Lee Ferrell. You know who you are." 

Thursday, Aug 21, 2014

1. OH Press
OH Press, work to a 5RM
3 sets, 3 Push Press + 1 Split Jerk

2. Jerk
Split Jerk: continue split jerk work from (1) and find 1RM
Behind the Neck Snatch Grip Jerk, 3x3, heavy

3. 3-4 rounds, NFT
10 HSPU
10 chinups, yes chinups not pullups
10 OHS

Wed Aug 20, 2014

Tabata Wednesday...

Warmup at 11:20
Mobility work
2 rounds of
  400m run (outside)
  5 hand raise push ups
  5 strict pullups
  5 squats
  5 burpees

Tabata
Burpees
DB Snatch, 45
Russian Twist
Deadlift, 135
Box Jumps
Cable Row, 130/100

Tues Aug 19, 2014

1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang

pick one from below

2. Accessory, NFT
3-4 rounds
  ME strict C2B pullups
  10 wide grip lat pulldowns
  10 bent over rows

Biceps, run the DB rack up then down

3. EMOM Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...

Monday Aug 18, 2014

1. Upper/Lower Press- alternate
A. Back Squat: find 7RM
B. Bench Press: find 7RM

2. 8-10 Rep Drop Set Incline DB Press
Start at a weight where you can get 8-10 reps then drop weight and get another 8-10 reps. Keep repeating this until you are down to very little weight.

3. 3 RFT
100m run, treadmill incline on max
12 Thrusters, 135
12 T2B
12 Weighted Dips, 25

Friday Aug 15, 2014

1. Squats
Front Squat: 10x3 across

2. Pulls, alternate
3x10 Snatch Grip Deadlift, heavy
3x10 Good Mornings

pick from #3 or #4 below

3. 3 RFT
75 Double Unders
50 Air Squats
25 cal row, (sub 2:50 SDHP or cable row)

or

4. For Time
50 DB Walking Lunges, 35
40 Toes to Bar
30 DB Snatch, 45
20 C2B
10 HSPU

Thursday August 14, 2014 (Alternate)

Warm up
Stretch
Run 400m
3 rounds of
   5 slow squats
   5 decline pushups (feet on box for box jump)

Loosen up on bench and back squats

WOD
21 Bench Press (135#)
21 Back Squat (135#)

18 Bench Press (135#)
18 Back Squat (135#)

15 Bench Press (135#)
15 Back Squat (135#)

12 Bench Press (135#)
12 Back Squat (135#)

9 Bench Press (135#)
9 Back Squat (135#)

6 Bench Press (135#)
6 Back Squat (135#)

3 Bench Press (135#)
3 Back Squat (135#)

Notes:
Not for time

Tuesday, Aug 12, 2014

1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang

2. Pulls
Deadlift, work to a 5-rep heavy
3x3 Snatch Grip Deadlift + Snatch High Pulls from Hang

Pick from either #3 OR #4 below

3. Accessory, NFT
3-4 rounds
  ME strict weighted C2B pullups
  ME strict wide grip pullups
  10 cable, DB, or bent over rows

4. Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115/95
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...

Monday Aug 11, 2014

1. ME Upper/Lower - alternate
A. Front Squat: 6x6 across
B. Bench Press: 6x6 across

2. Max Rep Drop Set
Back Squat
Incline DB Press
start at a weight where you can get 8-10 reps then drop weight and max out reps.... repeat until you have an empty bar or very little weight

3. 3 RFT 
this should be a sprint each round
400 m run
12 Thrusters, 75
12 T2B
12 KBS, 55
rest 90secs

Friday Aug 8, 2014

1. Just For Gean 
EMOM for 6min, 3 reps of
Clean + Push Jerk + Split Jerk Complex

2. Squats/Pulls - alternate
A. 4x12 Box Squat
B. 4x12 Romanian Deadlift

3. 5 RFT
8 TTB
8 DB Snatch, 45
14 DB Walking Lunges, 35
50' Farmers Carry, 85

Thursday Aug 7, 2014

1. OHS
Work to a 3RM

2. Snatch Accessory Work
A. Snatch Balance - Work to a heavy Double
B. 3 sets of 3 OH Push Press + 3 Behind the Neck Snatch Grip Jerk Complex

3. Open 14.2 Metcon
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

Wednesday August 6, 2014

Meet in corner of main 6E parking lot near parking deck and Mark C. Smith Drive

Warm up
Stretch
Run 200m
30 double unders (DU)
2 rounds of
10 pushups
10 situps
10 squats

WOD
4 rounds for time of
   20 DUs
   Run 100m
   20 pushups
   Run 100m
   20 Situps
   Run 100m
   20 Squats
   Run 100m

Buy Out: 10 handstand hold attempts (not included in WOD time)

Tuesday Aug 5, 2014

1. Clean
1RM, then Hang Clean: 2X3@90% of 3rm hang

2. Pulls
Deadlift, 2-rep heavy

3. “Grace”
30 Clean and Jerks, 135/95

Monday Aug 4, 2014

1. ME Upper/Lower - alternate
a) Back Squat: 5x7 across
b) Bench Press: 5x7 across

2. 20 Rep Max Back Squat then Bench Press

3. modified "Jackie"
1mi run
50 Thrusters, 45
30 Pull ups

Friday Aug 1, 2014

1. Snatch Pull Complex
Snatch Grip Deadlift + Snatch High Pulls from Hang:
  work to a 3rm, then 1X3@95%, 1X3@90%

2. Squats
8×3 Front Squats, across

3. Pull ups + Deadlift
3 rounds
  12 unbroken C2B Pull ups, rest as needed between sets
  3 Deadlifts, heavy

4. For Time:
3 rounds
  12 Incline Press, 135
  12 KBS, 55
  400m Run

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

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