Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Back Squat - Set a new 3 Rep Max
WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
(Compare to 22 June 2009)
Sunday, January 17, 2010
Friday, January 15, 2010
Saturday, 16 January 2010
Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Shoulder Press - Set a new 5 Rep Max
WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)
Post weights and number of rounds to comments.
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Shoulder Press - Set a new 5 Rep Max
WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)
Post weights and number of rounds to comments.
Thursday, January 14, 2010
Friday, 15 January 2010
Strength:
Overhead Squat - Set a new 3 Rep Max
WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.
Post weights and split times to comments.
Overhead Squat - Set a new 3 Rep Max
WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.
Post weights and split times to comments.
Tuesday, January 12, 2010
Wednesday, 13 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Monday, January 11, 2010
Tuesday, 12 January 2010
Skill Work:
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Sunday, January 10, 2010
Monday, 11 January 2010
Set a new 1 Rep Max!!!
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per lift.
(Compare to 31 August 2009)
Post weight from each lift and the total of your best 2 lifts.
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per lift.
(Compare to 31 August 2009)
Post weight from each lift and the total of your best 2 lifts.
Friday, January 8, 2010
Saturday, 9 January 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:
Shoulder Press - 3 x 3
WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Shoulder Press - 3 x 3
WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders
Thursday, January 7, 2010
Friday, 8 January 2010
Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts
Post weights and split times to comments.
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts
Post weights and split times to comments.
Tuesday, January 5, 2010
Wednesday, 6 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Monday, January 4, 2010
Tuesday, 5 January 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:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds 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:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Sunday, January 3, 2010
Monday, 4 January 2010
Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.
(Compare to 13 April 2009)
Watch the video HERE!
Post weights and total time (including the 1 minute rest periods) to comments.
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.
(Compare to 13 April 2009)
Watch the video HERE!
Post weights and total time (including the 1 minute rest periods) to comments.
Friday, January 1, 2010
Colossal Challenge #2
OK, the time is upon us for the Second Colossal Challenge.
WOD #1:
3 Rounds:
- 20 Ring Dips
- 20 Pull-ups
- 20 yards, Walking Lunges (w/ 45 lbs plate overhead)
Rest precisely 30 minutes
WOD #2:
For time:
30 Deadlifts, 275 lbs
Rest precisely 4 hours
WOD #3:
AMRAP in 20 minutes:
- 5 Sandbag Squat Cleans, 135 lbs
- 10 Box Jumps, 24"
- 15 Double Unders
WOD #1:
3 Rounds:
- 20 Ring Dips
- 20 Pull-ups
- 20 yards, Walking Lunges (w/ 45 lbs plate overhead)
Rest precisely 30 minutes
WOD #2:
For time:
30 Deadlifts, 275 lbs
Rest precisely 4 hours
WOD #3:
AMRAP in 20 minutes:
- 5 Sandbag Squat Cleans, 135 lbs
- 10 Box Jumps, 24"
- 15 Double Unders
Rules & WOD Descriptions
All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 3 January 2010.
WOD#1: Required Range of Motion (ROM) - Ring Dips: Full Extension at the top with the elbows locked out, at the bottom the rings must touch the armpit; Pull-ups: at the bottom the shoulders must be all the way open, at the top the chin must be over the top of the bar. Lunges: the weight must be held overhead, and not resting on any other body part, while you are in forward motion, and your trailing knee must kiss the ground on every rep. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, if the WOD takes more than 10 minutes, please divide the video up into 2 clips: Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF.
WOD#1: Required Range of Motion (ROM) - Ring Dips: Full Extension at the top with the elbows locked out, at the bottom the rings must touch the armpit; Pull-ups: at the bottom the shoulders must be all the way open, at the top the chin must be over the top of the bar. Lunges: the weight must be held overhead, and not resting on any other body part, while you are in forward motion, and your trailing knee must kiss the ground on every rep. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, if the WOD takes more than 10 minutes, please divide the video up into 2 clips: Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF.
WOD#2: ROM - Weights must touch the ground at the beginning of every rep and lifted until the kness and hips are open and the shoulders are behind the bar. Video: place the camera to the side and slightly behind the athlete (approximately a 45* angle).
WOD#3: ROM - Sandbag Squat Cleans: The sandbag must start on the floor and end up on either shoulder, you must pass below standard squat depth(the crease of the hip must be below the top of the knee), when standing to the top of the rep ensure that the knees and hips are completely open before dropping the sandbag. You may receive the sandbag in a full squat or power clean the sandbag to the shoulder and then squat. If you are in Hawaii and need a sandbag that is heavy enough, let me know and I'll get you one. Box Jumps: Ensure that the hip opens fully at the end of each rep, this can be done by standing up fully on the top of the box or jumping off. Stepping off the box is allowed. Double Unders: 1 rep is counted when the jump rope passes twice under the feet in 1 jump. Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips: Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF.
The winner of this month's Colossal Challenge will be crowned Colossus and his/her picture will be posted at the top of the column on the right side of this page. Also, they will receive a free CFBF Colossal Challenge Champion T-Shirt.
Post questions, thoughts, WOD results, and links to the videos to comments.
Thursday, December 31, 2009
Friday, 1 January 2010
If you aren't doing the Colossal Challenge this weekend, do the following:
Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 6 June 2009)
So, what's your New Year's resolution? Mine is to finally go truly Paleo (well, more like 80-90%). For the next month, I am going to follow The Whole30 Challenge and go completely strict for 30 days to help my body completely remove all of the junk and recover. If anyone wants to join me, I'll be posting my daily intake to the comments, feel free to do the same.
To start off on the right foot, I've downloaded 2 Paleo receipe books from The Performance Menu. For the record, making spaghetti out of spaghetti squash is amazing!
***Note: I realized that posting the Colossal Challenge WODs at noon Hawaii time doesn't really give those of you back in Bahrain adequate time to prepare. So with that said, the WODs will be posted at 7am tomorrow morning.
Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 6 June 2009)
So, what's your New Year's resolution? Mine is to finally go truly Paleo (well, more like 80-90%). For the next month, I am going to follow The Whole30 Challenge and go completely strict for 30 days to help my body completely remove all of the junk and recover. If anyone wants to join me, I'll be posting my daily intake to the comments, feel free to do the same.
To start off on the right foot, I've downloaded 2 Paleo receipe books from The Performance Menu. For the record, making spaghetti out of spaghetti squash is amazing!
***Note: I realized that posting the Colossal Challenge WODs at noon Hawaii time doesn't really give those of you back in Bahrain adequate time to prepare. So with that said, the WODs will be posted at 7am tomorrow morning.
Tuesday, December 29, 2009
Wednesday, 30 December 2009
Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
WOD:
- Sprint 100m
- 10 Burpees
- Sprint 100m
- 20 Pull-ups
- Sprint 100m
- 30 Push-ups
Post weights and time to comments.
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
WOD:
- Sprint 100m
- 10 Burpees
- Sprint 100m
- 20 Pull-ups
- Sprint 100m
- 30 Push-ups
Post weights and time to comments.
Monday, December 28, 2009
Tuesday, 29 December 2009
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 - Set a new 3 Rep Max
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)
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 - Set a new 3 Rep Max
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)
Post weights and time to comments.
Sunday, December 27, 2009
Monday, 28 December 2009
Skill Work:
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)
Post weights and time to comments.
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)
Post weights and time to comments.
Friday, December 25, 2009
Saturday, 26 December 2009
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
Thursday, December 24, 2009
Friday, 25 December 2009
Skill Work:
- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes
- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes
No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.
Post weights and results to comments.
Tuesday, December 22, 2009
Wednesday, 23 December 2009
WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
(Compare to 31 October 2009)
Post times to comments.
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
(Compare to 31 October 2009)
Post times to comments.
Monday, December 21, 2009
Tuesday, 22 December 2009
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)
Post weights and time to comments.
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