Thursday 8.1.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.31.13

1. Clean & Jerk
3-3 @ 70%
2-2 @ 75%

2. Clean Deadlift
4-4-4-4-4 @ 108%

3. Front Squat
4-4-4-4-4 @ 85%

4. For Time
"The Ball Buster"

15-12-9

GHD Wall Balls 20/14

KB Snatch Right 70/53

KB Snatch Left 70/53

Box Jumps 30/24

Tuesday 7.29.13

what.....

1. Box Jump

Work up to Max

off two feet no steps

2. Hang Clean

3-3-3-3 @ 70%

3. Snatch Balance

3-3 @ 75%

3-3-3 @ 80%

4. For Time

5 Rounds

4 Push Press @ 85%

25 Double Unders

use the racks

Monday 7.29.13

For those of you that don't know, we sponsor Matt Leblanc. He is 8 years old and is currently the fastest 50cc motocross rider in the country. Next weekend he will be in Tennessee competing in what is the motocross equivalent of the CrossFit regionals. If he qualifies, he will move on to Nationals. We currently sponsor Matt and are helping him utilize CrossFit to achieve his racing goals. I will be travelling to Tennessee this Wednesday to see him race. I will keep you all posted on his status.

1. Hang Snatch
3-3-3-3 @ 70%
above knee

2. EMOM for 10
Odd: 3 Jerks @ 80%
Even: 3 Clean Pulls @ 100%

3. Back Squat
4-4-4-4 @ 86%

4. Max Effort 
Toes to Bar

5. AMRAP in 10
"Fran"
21-15-9
Thrusters 95/65
Pull Ups

Saturday 7.27.13

1. Snatch 
2 @ 70%
2 @ 75%
1-1 @ 77%

2. Clean & Jerk
Same as snatch

3. Run
8 x 40m 1:00 rest

4. For Time
7 Rounds
4 Tire Flips
Jump in, jump out
1 Legless Rope Climb

5. For Time
Row 2k

Friday 7.26.13

Alexandra

1. 2-Position Snatch
2-2-2-2-2 @ 70%
floor, knee

2. EMOM for 10
Odd: 3 Snatch Pull 86% (of snatch)
Even: 4 Snatch Push Press 71%

3. Back Squat
3-3-3-3-3 @ 75%

4. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Thursday 7.25.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.24.13

1. EMOM for 10
Odd: 3 Power Snatch @ 70%
Even: 2  2-Position Cleans @ 70%
if you aren't finishing in time cut a rep
Squat Cleans, floor and mid-thigh

2. Snatch Deadlift
3-3-3-3 @ 95% (of snatch)

3. Front Squat
3-3-3 @ 70%
3-3 @ 75%

4. For Time
"Hoosier Daddy"
50 Burpee Chest to Bar
50 Wall Balls

Tuesday 7.23.13

1. EMOM for 10
Odd: 3 Hang Squat Snatch @ 50%
Even: 3 Ring HSPU's
Focus on full hip extension and speed under the bar.

2. Snatch Balance
3-3-3-3-3
70-75-75-80-80%

3. For Time
50 HR Pushups
Sandbag Run 200m 
40 KB Swings 70/53
Sandbag Run 200m
30 Toes to Bar
Sandbag Run 200m
20 HSPU
Sandbag Run 200m
10 Muscle-Ups
1 Burpee
Use 1 insert from sandbag

Monday 7.22.13

So fit....

1. EMOM in 10
Odd: 2 Jerks 80%
Even: 4 Clean Pulls 98%

2. Squat
5-5 @ 80%
3-3-3-3 @ 85%

3. For Time
5 Rope Climbs
5 Clean and Jerk 145/95
4 Rope Climbs
4 Clean and Jerk 165/105
3 Rope Climbs
3 Clean and Jerk 185/115
2 Rope Climbs
2 Clean and Jerk 205/125
1 Rope Climbs
1 Clean and Jerk 225/135

4. For Time
3 Rounds
Row 1000m
Rest 1 min

Sunday 7.21.13

As I begin to reflect on my first year as a competitive Crossfit athlete, and what it will take to achieve my big hairy audacious goal (BHAG) of competing at the Crossfit Games in 2014, two words come to mind.

Intentional.

Perfection.

These two words will be at the core of everything I do in the world of Crossfit in this next season. These two words are my foundation for success, my performance catalysts.

Intentional Perfection. Here’s why…

One thing I have learned through my short relationship with the sport of Crossfit is that it is a game of movement efficiency… In my (humble) opinion, the ability to execute any (and all) movements efficiently is the performance trump card in Crossfit. This is the secret ingredient that separates the good from the great.

Movement efficiency is more valuable than strength, speed, quickness, size, weight, height, explosiveness, metabolic conditioning capacity, or any other physical characteristic… I am of course making the assumption that if you are familiar with the sport of Crossfit you know that work ethic, determination, and mental toughness are all prerequisites to elite performance.

Now, when you combine perfect functional movement with the physical characteristics above, magic happens…

Enter Rich Froning.

One of the biggest learnings I have had since immersing myself in this sport was an observation that Rudy Nielsen, owner of Outlaw Crossfit, made of Rich.

“He does every rep perfectly.”

“He does every single f#$%ing rep, f*$%ing perfectly” (Rudy’s words)

Don’t believe Rudy?

Take a look at the video below which shows Rich Froning completing Isabel (30 Snatches @ #135 for time) as one of the last workouts of the grueling 2012 Crossfit Games.

Make a note of what his first couple of reps look like and compare those to his last few…

(Fast Forward to 11:30)

Pretty amazing.

When I unpack Rich’s performance of Isabel a little further, I realize we have to demystify what we are seeing with a couple of observations.

• This level of performance doesn’t come overnight.
• It isn’t a unique natural gift or talent.
• There isn’t anything extraordinary or special about it.

Rich epitomizes “intentional perfection”.

What sets Rich apart from everyone else is that he is intentional about every single movement, and that every single movement he performs is perfect. Whether it is the first workout of the year, or Isabel at the Games, there is no difference.

So why aren’t more people like Rich?

Well besides the prerequisites mentioned above which Rich does better than anyone in the world, being intentional and perfect in every movement isn’t easy, and I would argue that it isn’t normal. Whether in Crossfit, or in life, we live in a society that justifies and accepts taking shortcuts. We do this among other reasons because we know we are susceptible to cutting corners ourselves. And in this admission we take two steps further away from that unbeaten path of intentional perfection.

Furthermore, in the sport of Crossfit practicing intentional perfection is humbling. In boxes and Crossfit gyms where the culture values having an “Rx” beside your name over flawless movement the chances of achieving intentional perfection become slim.

So what does intentional perfection look like in practice?

• It means modifying a workout when you don’t have the foundation to perform the movement perfectly.
• It means taking off weight to ensure perfect form and technique in lifts.
• It means reducing the volume when your technique starts to fail.
• It means intentionally recovering (stretching, foam rolling, etc.) everyday so that you can sustain and build the right functional muscles and pathways.
• It means going to physio when your hurt instead of pushing through and compensating.
• It means studying role models and masters of these movements.
• It means visualizing what it looks like in your minds eye to execute perfectly, time and time again.
• It means asking your friends and coaches to hold you accountable and call you out when you deviate from perfection.

It means being vulnerable enough to take 2 steps back, knowing that the long term benefits are exponential.

For me, this is the perfect time in the Crossfit season to lay this foundation of intentional perfection. There is no pressure of the Open or Regionals workouts, there is no pressure of making a team, there is only my training and 12 months before the beginning of next year’s adventure.

Finally, to practice what I preach, if you ever see me at a gym or competition and I’m not practicing intentional perfection please come over and give me a hard time!

And if this post resonates, I’m happy to do the same for  you! :)

-Tyrell Mara

http://www.tyrellmara.com/pursuit-intentional-perfection-crossfit-life/

Saturday 7.20.13

Well maybe a little cuddling.

1. Snatch
1-1 @ 75%
1-1-1-1-1
80-83-85-83-80%

2. Clean & Jerk
Same as snatch

3. EMOM for 10
Odd: 8 Romanian Deadlifts 58% Back Squat
Even: 5 Weighted GHD situps
You choose weight

4. For Time
10.9.8.7.6.5.4.3.2.1 of:
C2B Pull ups
Box Jumps, 30/24"
25 Double unders after every round.

Friday 7.19.13

"What I care about is effort." -Spealer

1. Run
2x200m
4x100m
6x40m
Rest 1:00 between each run. All out.

2. 2 Position Snatch
1-1 @ 70%
1-1 @ 75%
Floor, mid-thigh, girls add 10%

3. Snatch Push Press
5-5-5-5-5 @ 78%

4. For Time
9-7-5
Snatch 135/95
Muscle-Up
Yes you will be exhausted at this point. Yes you will still PR.

Thursday 7.18.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.17.13

1. For Time
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Scale so that you take no more than one break on any set of any exercise

2. Front Squat 
5-4-4-3-3
75-80-80-85-85%

3. Handstand Walk
Practice 20 min
Here are some progressions

4. For Time
4 Rounds

11 HSPU

22 Pullups 

33-Situps

44 Double Unders
You may only come off of the bar once on the pullups. Keep a band near, max your regular pullups then immedaitely complete the set with whatever band you need. SPEED SPEED SPEED

Tuesday 7.16.13

Guarding the box

1. Broad Jump
Find 1RM

2. Good Mornings
Find 3RM

3. Shoulder Press
Find 3 RM

4. For Time
20 Push Press w/ 3RM shoulder press
50 Ring Dips

5. For Time

2 Rounds

Row 500m
15 OHS 135/95
Row 400m
15 Front Squats 135/95
Row 300m
15 Back Squats 135/95
Rest 1 minute

Monday 7.15.13

1. EMOM in 10

Even: 3 Strict deficit HSPU (use a box)

Odd: 10 C2B

2. Squat

5-5-5-5-3-4

75-80-80-80-83-80%

3. For Time

21-15-9

Burpee Box Jump Overs, 24/20
KBS, 70/53
TTB

Saturday 7.13.13

Nothing like that 5am Airdyne

1.  Run
a.  4 x flying 40's - each run is actually 80 yards.  start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.  

b.  2 x 200m, rest as needed.

2. Snatch

2-1-1-1-1-1

75-80-83-85-83-80%

3. Clean & Jerk

Same as Snatch

4. For Time

5 rounds

5 Deads 365/205

5 Muscle-Ups

25 Double Unders

5. For Time

2 Rounds

Row 250m

Rest 30 sec

Row 500m

Rest 30 sec

Row 1000m

Rest 1:00 minute

Friday 7.12.13

1. 3 Position Snatch
1-1 @ 70%
1-1-1 @ 75%
Floor, Knee, Mid-thigh

2. EMOM in 10
5 Snatch Pull 93%
5 Snatch Push Press

3. Squat
5-5-4-3-3
65-70-75-80-80

4. AMRAP in 18
15 Wall Balls 20/14
12 HSPU
9 TTB

Thursday 7.11.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.10.12

1. For time
"King Kong"
3 rounds1 Deadlift 455/300
2 Muscle up 
3 Squat Clean 250/165
4 Handstand Pushup 
Scale as needed.  

2. Make Up
Select any item you may have missed in the last two days that you know you need and do it. If nothing then move on.

3. Skill
Choose a gymnastic skill and practice for 20 minutes. Practicing doesn't mean high reps it means working on balance, coordination, agility, accuracy. This could be handstands, handstand walks, muscle-up timing and kipping, flexibility, pistol balance, ring holds, HSPU kipping....

4. Sled Pull
400m w/ bodyweight

Tuesday 7.9.13

1. Vertical Jump

Max

Use a ring. Off two feet. No steps.

2. Power Clean + Clean

1-1-1-1 @ 75%

3. Snatch Balance

3-3-3-3-3

70-70-75-75-80%

4. EMOM for 10

Even: 5 Push Press @ 80%

Odd: 5 Weighted Pull-Ups

5. For Distance/Reps/Time

Row 3 min Rest 1 minute

Airdyne 3 min Rest 1 minute

Double Under 3 min Rest 1 minute

Run 800m

Score is distance on rower + distance on Airdyne + Double Unders - Run Time

Monday 7.8.13

Tank's Grandma

1. Power Snatch + OHS + Snatch
1-1-1-1 @ 75% girls 85%

2. EMOM for 10
Even: 5 Clean Pulls @ 96%
Odd: 3 Jerks @ 78%

3. Back Squat
5-5-5-5-3-4
75-80-80-80-83-80%

4. Ring Dips
3 x Max Reps
Do not save up, the number I am interested in is the first one. Do these with supination at the top.

5. For Reps
Three rounds of:
Burpees
Power snatch 75/55
Box jump, 24/20
Thruster 75/55
Chest to bar Pull-ups/ Pull Ups

Same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Saturday 7.6.13

So damn fit

1. Each for Time
4 x 200m run
Full recovery between rounds

2. Snatch
3-2-1-1-1-1
70-75-80-85-80-75%

3. Clean & Jerk
3-2-1-1-1-1
70-75-80-85-80-75%

4. EMOM for 8 
Even: 8 Romanian Deadlift 55% of Back Squat
Odd: 15 GHD's

5. EMOM for 12
Odd: 2 Rope Climbs, 15'
Even:  2 Bear Complexes  (PC + FS + OH + BS + OH), climbing

6. Row 2k

@ Z2 pace

Friday 7.5.13

Starting NOW you have 5 seconds to look at the pic below and guess which storm trooper is on his way to CFBB.

1. 3 Position Snatch

1-1 70%

1-1-1 75%

2. EMOM for 10min

Even: 5 Snatch Pull 93%

Odd: 5 Snatch Push Press 75%

Two different bars, one on rack

3. Back Squat

5-5-4-3-3

65%-70%-75%-80%-80%

4. For Time

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/135
7 Burpees
7 Kettlebell swings 70/53
7 Pull-ups

Mikko Salo 19:19, back in 2010

Thursday 7.4.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.3.13

CFBB at twilight

1. 3 Position Clean (Floor, knee, mid-thigh)
1-1 @ 65%
1-1-1 @ 70%
1 equals 1 set. 1 set equals 3 cleans

2. EMOM for 12 minutes
Even: 4 Muscle Snatch 135/75
Odd:  3 Front Squats @ 75%

3. 7 Rounds For Time
4 Deadlifts (Max Clean)
8 Burpees (6 in target)
20 Double Unders

4. Reverse Tabata
L-Sit
Hold 10sec rest 20sec, 8 rounds

Tuesday 7.2.13

Solid technique will pay off

1. Squat Jumps
3-3-3-3 30/24
Squat jump on to the box, squat jump off of the box.

2. Snatch Balance
3-3-3-3-3 
Ascending after reaching working set.

3. Push Press
5-5-5-5-5 across app 75%

4. AMRAP in 10
1,1… 2,2… 3,3…
Squat Clean Thruster (185/115)
Bar Muscle Up
Climb the ladder as high as you can go in 10 minutes. If you don't have BMU's watch all three parts of this and we will most likely sub with hips to bar.