Skill Work:
- Turkish Get-up - Find your barbell 1RM
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
"Windy Cindy"
Set a countdown timer for 20 minutes.
- Run 1 mile
Then AMRAP in the remainder of time after you complete the mile run:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post results and thoughts to comments.
Tuesday, March 30, 2010
Monday, March 29, 2010
Tueday, 30 March 2010
Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Bench Press (Close Grip) - Find your 1 Rep Max
WOD:
"Sandy Grace"
For time:
- 30 Sandbag Clean & Jerks, 135 lbs
Post weights and time to comments.
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Bench Press (Close Grip) - Find your 1 Rep Max
WOD:
"Sandy Grace"
For time:
- 30 Sandbag Clean & Jerks, 135 lbs
Post weights and time to comments.
Sunday, March 28, 2010
Monday, 29 March 2010
Skill Work:
Clean & Jerk - Set a new 1 Rep Max
Strength:
Box Squat (w/ Chains) - Find your 1 Rep Max
WOD:
"Mixed Up Fran"
21-15-9
- Kettlebell Thrusters, 2 x 1 pood (or 35-lbs DB)
- Chin-ups (Palms facing in)
Clean & Jerk - Set a new 1 Rep Max
Strength:
Box Squat (w/ Chains) - Find your 1 Rep Max
WOD:
"Mixed Up Fran"
21-15-9
- Kettlebell Thrusters, 2 x 1 pood (or 35-lbs DB)
- Chin-ups (Palms facing in)
Friday, March 26, 2010
Saturday, 27 March 2010
Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Push Press (w/ Bands) - Find your 3 Rep Max
WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight, Max Reps
- Pullups, Max Reps
(Compare to 9 March 2009)
Post weights and reps for each exercise to comments.
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Push Press (w/ Bands) - Find your 3 Rep Max
WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight, Max Reps
- Pullups, Max Reps
(Compare to 9 March 2009)
Post weights and reps for each exercise to comments.
Thursday, March 25, 2010
Friday, 26 March 2010
Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max
WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.
Post weights and splits to comments.
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max
WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.
Post weights and splits to comments.
Tuesday, March 23, 2010
Wednesday, 24 March 2010
Skill Work:
- Walking on Hands, 200 meters
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
- Chest-to-Bar Pull-ups
- Box Jumps, 30"
- GHD Sit-ups
Post skill work results/thoughts and WOD time to comments.
- Walking on Hands, 200 meters
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
- Chest-to-Bar Pull-ups
- Box Jumps, 30"
- GHD Sit-ups
Post skill work results/thoughts and WOD time to comments.
Monday, March 22, 2010
Tuesday, 23 March 2010
Skill Work:
- Front Squat - (Weight=Clean PR) x 2 x 2
- Split Jerk - 80% x 2 x 2
- Clean & Jerk - 80% x 1 x 3
Strength:
Close Grip Bench Press - Find your 3 Rep Max
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)
Post weights and time to comments.
- Front Squat - (Weight=Clean PR) x 2 x 2
- Split Jerk - 80% x 2 x 2
- Clean & Jerk - 80% x 1 x 3
Strength:
Close Grip Bench Press - Find your 3 Rep Max
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)
Post weights and time to comments.
Sunday, March 21, 2010
Monday, 22 March 2010
Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max
WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs
Post weights and time to comments.
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max
WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs
Post weights and time to comments.
Friday, March 19, 2010
Saturday, 20 March 2010
Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Push Press (w/ Bands) - Find your 5 Rep Max
WOD:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Push Press (w/ Bands) - Find your 5 Rep Max
WOD:
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post weights and number of minutes successfully completed for each exercise to comments. Their sum is your score.
Thursday, March 18, 2010
Friday, 19 March 2010
Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift (Feet elevated 2") - Find your 5 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.
Post weights and splits to comments.
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift (Feet elevated 2") - Find your 5 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.
Post weights and splits to comments.
Wednesday, March 17, 2010
Rest Day Rant
Since I've definitely been lacking controversy recently I thought this was an especially appropriate discussion topic considering the fact that we did a complex a few days ago. Head over to THIS LINK and watch the last video, "Ferruggia Complex." I have 2 thoughts:
1) If I ever see any of my athletes moving that shitty on the o-lifts with just the barbell, with more than a week of experience, I will probably stab myself in the eye with a soldering iron. I mean, really, you're doing a video for millions to watch on a website called TESTOSTERONE Nation, and you can't do an OHS with 45 fracking pounds without cringing? Really?! Maybe it's time to stop whatever bro-science program you've got going on and actually train. Like, with weight. And not the oh-so-cute sky blue DBs that you bought at Tar-jay.
2) I thought Olympic lifts weren't supposed to be done for high reps? It's supposed to be dangerous right? Or that they are supposed to be used ONLY for developing explosive power since there are just so many other, and better apparently, ways of getting in the cardio? Or was it that they should only be practiced perfectly otherwise bad motor patterns will be ingrained that will be difficult to overcome later? Or do those criticisms only only apply when CrossFitters use high-rep O-lifts with our dangerous and sloppy technique (Hint: Refer back to #1)?
This seems to be a reoccurring pattern that is becoming more and more evident every single day across teh internetz. Bash CrossFit, then take the exact same aspects that you bashed and say, "Psh, people have been training like that forever. I've been doing complexes like this for years..." while utterly disregarding the fact that EVERYONE was on the bandwagon just a few short months ago. I didn't hear anyone stepping up to the plate and saying that they use high-rep O-lifts in their training too when the haters came out. I mean, legit training should be legit training. But instead of defending something that they've been "using forever," they just let it go so as not to get roped in as a CrossFit fanboy. Now they just look like jackasses, at least to those of us who actually pay attention to such meaningless drivel. While I certainly agree that there are very few legitimately new training ideas in the world of weight training, that has very little to do with my point. And if you don't see the point, then I guess you can go back to your uber-safe and "fat shredding" O-lifting complexes now.
Post thoughts to comments.
1) If I ever see any of my athletes moving that shitty on the o-lifts with just the barbell, with more than a week of experience, I will probably stab myself in the eye with a soldering iron. I mean, really, you're doing a video for millions to watch on a website called TESTOSTERONE Nation, and you can't do an OHS with 45 fracking pounds without cringing? Really?! Maybe it's time to stop whatever bro-science program you've got going on and actually train. Like, with weight. And not the oh-so-cute sky blue DBs that you bought at Tar-jay.
2) I thought Olympic lifts weren't supposed to be done for high reps? It's supposed to be dangerous right? Or that they are supposed to be used ONLY for developing explosive power since there are just so many other, and better apparently, ways of getting in the cardio? Or was it that they should only be practiced perfectly otherwise bad motor patterns will be ingrained that will be difficult to overcome later? Or do those criticisms only only apply when CrossFitters use high-rep O-lifts with our dangerous and sloppy technique (Hint: Refer back to #1)?
This seems to be a reoccurring pattern that is becoming more and more evident every single day across teh internetz. Bash CrossFit, then take the exact same aspects that you bashed and say, "Psh, people have been training like that forever. I've been doing complexes like this for years..." while utterly disregarding the fact that EVERYONE was on the bandwagon just a few short months ago. I didn't hear anyone stepping up to the plate and saying that they use high-rep O-lifts in their training too when the haters came out. I mean, legit training should be legit training. But instead of defending something that they've been "using forever," they just let it go so as not to get roped in as a CrossFit fanboy. Now they just look like jackasses, at least to those of us who actually pay attention to such meaningless drivel. While I certainly agree that there are very few legitimately new training ideas in the world of weight training, that has very little to do with my point. And if you don't see the point, then I guess you can go back to your uber-safe and "fat shredding" O-lifting complexes now.
Post thoughts to comments.
Tuesday, March 16, 2010
Wednesday, 17 March 2010
Skill Work:
- Walking on Hands, 150 meters
- Pistol Progressions
WOD:
Run or Row 8k
Post time to comments.
- Walking on Hands, 150 meters
- Pistol Progressions
WOD:
Run or Row 8k
Post time to comments.
Monday, March 15, 2010
Tuesday, 16 March 2010
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Bench Press (Close Grip) - Find your 5 Rep Max
WOD:
Dan John Complex E
8 Rounds:
- Power Clean
- Shoulder Press (Switch to Push Press or Jerk as necessary)
- Back Squat
- Good Mornings
- Behind-the-Neck Press
- Front Squat
***Rest 90 seconds
For the first round, the weight is 45-lbs and the rep count is 8 per exercise. For the second round, add 10-lbs per side (thus 65-lbs total bar weight) and do 7 reps per exercise. The third is 85-lbs for 6's. Continue down to 1 rep per exercise at 185-lbs. If you cannot move up in weight, make a note of it in your journal, but continue working down the rep scheme until you are at 1 rep. You cannot put down or let go of the bar at all during a round.
Post weights, WOD results, and thoughts to comments.
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Bench Press (Close Grip) - Find your 5 Rep Max
WOD:
Dan John Complex E
8 Rounds:
- Power Clean
- Shoulder Press (Switch to Push Press or Jerk as necessary)
- Back Squat
- Good Mornings
- Behind-the-Neck Press
- Front Squat
***Rest 90 seconds
For the first round, the weight is 45-lbs and the rep count is 8 per exercise. For the second round, add 10-lbs per side (thus 65-lbs total bar weight) and do 7 reps per exercise. The third is 85-lbs for 6's. Continue down to 1 rep per exercise at 185-lbs. If you cannot move up in weight, make a note of it in your journal, but continue working down the rep scheme until you are at 1 rep. You cannot put down or let go of the bar at all during a round.
Post weights, WOD results, and thoughts to comments.
Sunday, March 14, 2010
Monday, 15 March 2010
Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Box Squat (w/ Chains) - Find your 5 Rep Max
WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
(Compare to 1 July 2009)
Post weights and time to comments.
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Box Squat (w/ Chains) - Find your 5 Rep Max
WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
(Compare to 1 July 2009)
Post weights and time to comments.
Friday, March 12, 2010
Saturday, 13 March 2010
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Shoulder Press (w/ Chains) - Find your 1 Rep Max
WOD:
3 Rounds:
- 30 Double-Unders
- 25 L-pull-ups
- 20 Dumbbells Squat clean, 50 lbs
Post weights and time to comments.
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Shoulder Press (w/ Chains) - Find your 1 Rep Max
WOD:
3 Rounds:
- 30 Double-Unders
- 25 L-pull-ups
- 20 Dumbbells Squat clean, 50 lbs
Post weights and time to comments.
Thursday, March 11, 2010
Friday, 12 March 2010
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Deadlift (w/ Chains) - Find your 1 Rep Max
WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts
Post weights and splits to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Deadlift (w/ Chains) - Find your 1 Rep Max
WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts
Post weights and splits to comments.
Tuesday, March 9, 2010
Wednesday, 10 March 2010
Skill Work:
- Box Jump - Find your max height.
- Double Unders - Max Reps in 1 minutes; Rest 2 minutes; Repeat
***If your second attempt has a lower number of reps than the first, do 5 burpees per rep. ***
WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
(Compare to 21 November 2009)
Post results from skill work and WOD time to comments.
- Box Jump - Find your max height.
- Double Unders - Max Reps in 1 minutes; Rest 2 minutes; Repeat
***If your second attempt has a lower number of reps than the first, do 5 burpees per rep. ***
WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely 3 minutes between rounds.
(Compare to 21 November 2009)
Post results from skill work and WOD time to comments.
Monday, March 8, 2010
Tuesday, 9 March 2010
Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Bench Press (w/ Chains) - Set a new 1 Rep Max
WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 29 May 2009)
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Bench Press (w/ Chains) - Set a new 1 Rep Max
WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 29 May 2009)
Sunday, March 7, 2010
Monday, 8 March 2010
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Back Squat (w/ Chains) - Find your 1 Rep Max
WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
(Compare to 25 January 2010)
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Back Squat (w/ Chains) - Find your 1 Rep Max
WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
(Compare to 25 January 2010)
Post weights and time to comments.
Friday, March 5, 2010
Saturday, 6 March 2010
Skill Work:
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2
Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)
Post weights and time to comments.
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2
Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)
Post weights and time to comments.
Thursday, March 4, 2010
Friday, 5 March 2010
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Deadlift (w/ Chains) - Set a new 3 Rep Max
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
(Compare to 5 July 2009)
Post weights and time to comments.
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Deadlift (w/ Chains) - Set a new 3 Rep Max
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
(Compare to 5 July 2009)
Post weights and time to comments.
Tuesday, March 2, 2010
Wednesday, 3 March 2010
Skill Work:
- Walking on Hands, 150 meters
- L-sit, Total of 2:00 minutes
WOD:
"Runny Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- Run 100 meters
Post number of rounds to comments.
- Walking on Hands, 150 meters
- L-sit, Total of 2:00 minutes
WOD:
"Runny Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- Run 100 meters
Post number of rounds to comments.
Monday, March 1, 2010
Tuesday, 2 March 2010
Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3
Strength:
Bench Press (w/ Chains) - Set a new 3 Rep Max
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 15 December 2009)
Post weights and time to comments.
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3
Strength:
Bench Press (w/ Chains) - Set a new 3 Rep Max
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 15 December 2009)
Post weights and time to comments.
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