Friday June 28th, 2013

"Annie"

50-40-30-20-10

Double Unders
Sit ups


Results for the day:

Thursday, June 27, 2013

Strength: Rest/Makeup Day – either perform work from M, T, W, or from F,S

WOD:
100 m weighted lunges (30/20lbs)
5 manmakers
100 m waiters walk (1 burpee every 10 steps)
5 manmakers
100 m farmers walk (1 burpee every 10 steps)
5 manmakers
100 m weighted lunges



Results for the day:

Wednesday, June 26, 2013

Warm up for 10 minutes:
Caterpillar
Leg swings
Butt kicks
Calf stretches
Ankle rolls
Push ups
Pull ups
Shoulder ROM


Strength:
1.) Snatch First Pull: 3x3, heavy as possible (same weight all 3 sets); rest 60 sec.

2.) Snatch (power): High Hang; 7x2 (work to heavy but not maximal set)

3.) High Bar Back Squat: 20 Min to get 1RM

4.) Push Press: 3x5; heavy as possible; rest 60 sec

5.) GHD Sit Ups: 3x15; rest 60 sec



WOD:
Death by 10m sprints (aka EMOM)! Beat your last #!

Rest 3 minutes THEN

AMRAP in 12 minutes
2 Wall Climbs
10 Dips
200m Run

Tuesday, June 25, 2013

Strength:
1. Snatch from Blocks (squat): below knee; 7x1; heavy but maintain form
2. Clean & Jerk from Blocks (squat): below knee; 7x1; heavy but maintain form
3. Strict Pull Ups: 3x10; rest 60 sec
4. GH Raises: 3x8; rest 60 sec; weighted if possible; use bands if have to

4 ROUNDS:
Max Reps 1 minute Strict Toes to Bar
(Sub K2E or K2C)
Rest 1 minute between rounds


THEN


WOD
Three rounds 1 minute each station:
Box Jump (24/20")
Push-press (95/65lbs)
Kb swings(1.5/1pd)
Front squats(95/65lbs)
Wall ball sit ups(20/14lbs)
1 minute rest

Monday, June 24, 2013

Strength:
Start first 12 week cycle
Week 1
1.) Snatch (squat): 15-20 Minutes to get 1RM
2.) Clean (squat) & Jerk: 15-20 Minutes to get 1RM

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, June 21, 2013

Warm up:
1.) Row 500 calories
2.) subtract the number of calories rowed from 50 and do that many double unders. Example: you rowed 15 calories. 50-15=35. Do 35 double unders.


Strength:
Burgener warm-up

1.) 3 Stop Snatch Pull : 7x1; rest 60 sec

2.) Low Bar Back Squat: 1x20; Maximal UNBROKEN set; if completed all 20 reps last week, add approximately 5% this week; if close to completing all 20 reps (15-19), use the same weight; if weren’t close (<15), take off 5%.

3.) Push Press: 4x5; rest 60 sec


WOD:
3 rounds for time: (20/14lb ball)
-200 m run with medball
-10 med ball clean into wallball (10')
-20 wallball sit-up (no anchor)
-30 Lunge w/ medball overhead (15 each side)







Results for the day:

Thursday, June 20th, 2013

STRENGTH

Rest or Make up Day

WOD

20 min AMRAP

Row 250m

25 push-ups

Wednesday, June 19, 2013

Strength:
1.) Snatch from Blocks (power): below the knee; 7x1; Good Form!!
2.) Strict Ring Pullups (or Ring Rows): 4x3; rest 60 sec
3.) HSPUs or shoulder touches or handstands 3x10

WOD:
Tuesday's .com
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

30 minute time cap. Scale appropriately.
Front squat can be preformed from the rack.

Tuesday, June 18, 2013

Strength:
1.) Clean & Jerk from Blocks 5x3 lighter than last week.
2.) Good Mornings: 3x8; med; rest 60 sec
3.) GH Raises: 3x8; rest 60 sec


WOD:
"Helen"
400 m run
21 kb swings (1.5/1pd)
12 pull ups





“Helen” is a favorite benchmarking WOD among many CrossFitters. Why? Because it's always an opportunity to see how much better you’ve gotten at your sport. Every chance you get to do Helen, you should jump at it. These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. So use Helen as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power.

Monday, June 17, 2013

Week 5 - De-Load Week – If anyone thinks they have too much weight on the bar, then they probably have too much weight on the bar.

Strength;
1.) Snatch (squat): 3X1@60%, 1X1@65%, 2X1@70% rest 30-60 seconds.
2.) Clean & Jerk (squat): same as snatches


WOD:
100 thrusters for time

Friday, June 14, 2013

Strength:
1.) 3 Stop Snatch Pull : 10x2; heavier than previous week; rest 60 sec
2.) Low Bar Back Squat: 1x20; Maximal UNBROKEN set; if completed all 20 reps last week, add approximately 5% this week; if close to completing all 20 reps (15-19), use the same weight; if weren’t close (<15), take off 5%.
3.) Push Press: 4x5; heavier than previous; rest 60 sec
4.) Reverse Hyper: 3x15; heavier than previous; rest 60 sec

WOD:
Run 1mile then row the amount of time it took to row 1 mile.

OR

TABATA
Dips
Ball slams
Jumping lunges
K2E

Thursday, June 13, 2013

Strength:
Military press 3x5 or make up strength from the week.

WOD:
400m run
30 power cleans (135/95)
20 burpees
30 ghd sit ups
400m run

Wednesday, June 12, 2013

Strength:
1.) Power Snatch: 5x3; heavier than previous week
2.) Power Clean & Jerk: same as snatches
3.) Strict Ring Pullups (or Ring Rows): 4x5; rest 60 sec
4.) Snatch Grip Press: 5x3 (behind neck; from bottom); rest 60 sec
5.) GHD Sit Ups: 3x20

WOD:
Event 4
For time:
100 Wall balls (20/14 lbs to a 10’)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Tuesday, June 11, 2013

Strength:
1. Snatch from Blocks (squat): above the knee: 5x2; Good Form!!
2. Clean & Jerk from Blocks (squat): same as snatches;
3. Good Mornings: 3x12; med/heavy; rest 60 sec
4. GH Raises: 3x12; weighted if possible; rest 60 sec


WOD:
EMOM for 18 minutes
ODD: 8 box jumps (30/24")
EVEN: 8 touch and go deadlifts (75% 1RM)

Monday, June 10, 2013

Strength:
EMOM for 7 minutes:
Snatch (full squat)
2 reps@ 85%

rest 2 minutes

THEN

perform 1 rep @ 95% (3 attempts only)

EMOM for 7 minutes:
CLEAN and JERK (full squat)
2 reps@ 85%

rest 2 minutes

THEN

perform 1 rep @ 95% (3 attempts )


WOD:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders


Cashout:
Pendlay Row: 3x5


Results for the day:

Friday, June 7, 2013

Strength:
1.)Low Bar Back Squat: 1x20; Maximal UNBROKEN set; if completed all 20 reps last week, add approximately 5% this week; if close to completing all 20 reps (15-19), use the same weight; if weren’t close (<15), take off 5%.
2.) Shoulder Press (from split position): 4x5; rest 45 sec
3.)Reverse Hyper: 3x15; rest 60 sec
4.) 3 stop snatch pull 4x3

WOD:
20min AMRAP of:
20 double unders
15 Wall Balls
10 Toes to Bar
5 push press (95/65lbs)

Thursday, June 6, 2013

Rest/Makeup Day – either perform work from M, T, or W.

Wednesday, June 5, 2013

1. Power Snatch: 5x2; work to heavy as possible; rest 60 sec
2. Power Clean & Jerk: same as snatches
3. Strict Weighted Pullups (or Ring Rows): 4x5; rest 60 sec
4. Snatch Grip Press: 5x3 (behind neck; standing); rest 60 sec
5. GHD Sit Ups: 3x15

"Mel"
5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats

HAPPY BIRTHDAY MELANIE! And nice outfit Nat!

Tuesday, June 4, 2013

1. Snatch (squat) from blocks: below the knee: 7x1; Heavy but good form
2. Squat Clean & Jerk from blocks: split jerk; same as snatches;
3. Good Mornings: 3x10; med/heavy; rest 45 sec
4. GH Raises: 3x10; weighted if possible; rest 60 sec



WOD
5 rounds for time:
9 Thrusters (95/65lbs)
10 Ball slams (30/20lbs)
Bear crawl 15 meters
Sprint back

Monday, June 3, 2013

Strength Week 3
1.) Snatch Balance
4x3 (at least 100% of 1RM snatch)
rest 60 sec

2.) Squat snatch
3x2@75%
1X2@80%
1X2@85%
2X2@90%
3X1@90%
2X2@80%
rest 30-60 seconds

3.) Squat Clean & Jerk
3X2@70%
1X2@75%
1X2@ 80%
2X2@85%
3X1@85%
2X2@75%
rest 30-60 seconds



WOD
2 rounds of:
Run 400m
8 Strict Pull-ups

then w/out rest

40 BB Weighted Stepups (front rack – 20″ Box) 115/75#

then w/out rest

2 rounds of-
Run 400m
8 Strict Pull-ups