Tuesday 10.1.13

Have faith, we are well connected.

1. For Inches
Max Height Pistol Box Jump
Score for right and left. Stand next to the box, jump laterally, don't hurt yourself

2. Deadlift
1 RM

3. Pullups
3 x max reps strict
Rest as needed, and let your grip recover before the next part

4. For Time
3 rounds
25 KB Swings 70/53
25 Pushups

Monday 9.30.13

Hope you guys are rested and ready to rock. Also feel free to leave me notes when you record your scores. Helps me know what's going on. How you're feeling, or if you're hurting.

1. For Time
Row 500m
Rest 1:30
Row 400m
Rest 1:00
Row 300m
Rest :30
Row 200m

2. Snatch Ladder
Guys:  start at 135
Girls:  start at 95
Add 10# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.

3. Clean & Jerk
Take 15 minutes to find max 4 the day

4. For Time
50 Thrusters 95/65
50 TTB

Saturday 9.27.13

1. For Time
"Glen"
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

Friday 9.26.13

1.  Deadlift
5x3 

Heavier each set

2.  Odd Objects/Movements
3 Rounds

A. From the Superfast squat rack walk to the door and back to the rack with weight in the highbar back squat position. (post weights used, go up if you can. HEAVY)

B. 5 Stone to Shoulders / Tire Flips if you can't do the stone

3.  For Time
Run 400m

7 Rounds

7 Snatch 115/95

7 TTB

Run 400m

4.  Skills

Max Double Unders in 2 min

Rest 6:00

Max Double Unders in 1 min

Thursday 9.25.13

1. Active Sherm

20-45 minute light movement followed by stretching. This will place you ahead of the game for tomorrow.

Wednesday 9.25.13

You will not be seeing percentages as often moving forward. Learn to use this chart. This does not apply to complexes like 1 and 2 below. For complexes you need to let go of your ego and do the heaviest possible wight you can do with good technique. For strength lifts however it is useful. ie squats deadlifts presses, jerks, full snatch, and full clean. The way I use this chart for example is suppose we were doing 10 x 1 squats. That's 10 total. I will look at the chart all the way on the right. We see that ten is only in the bottom 2 columns, the 80-90% and the 90+. Then I will ask myself is this a lift where my form and technique is rock solid and I just need to strengthen it, or am I struggling with form. If it is something I'm solid at, I'm looking at the higher percentage option (90+). If it is something I am struggling with, the lower (80-90.) I will help you guys get familiar with this as we go but don't get too caught up in it. It is pretty much what you would do anyway even without seeing it written out but it can be helpful if you aren't sure.

1. Snatch Complex
7x1 Halting Snatch Deadlift + Hang Snatch (3 second pause at bottom of catch) + Snatch Balance
Rest 1:30

2. C&J Complex
OTM x 6
6x1 Power Clean + Push Jerk + Split Jerk

3. Box Squats click it
5x5
Watch the part on box squats. He mentions the type where you completely rest on the box disengaging the hip flexors only and breaking up the eccentric/concentric chain. That's what I want. Don't rock, just let the "quads" relax before returning to standing. Practice light first. box height should be just slightly below parallel. Think a 12 incher with a plate.

4. Gymnastic Skill
3 Rounds not for time
10 Strict ring dips
10 Strict parallel ring rows
10 Strict GHD situps

5. For Time
"Ricky Rozay"
3 Rft
Run 800m
15 Lateral Box Jump Overs 24/20

Tuesday 9.24.13

1.  Bounding
6 x 4 Facing Hurdle Hops 

use four boxes with a weight and a pvc sticking off the edge. Face and jump off two feet tover all four without stopping

2.  Sumo Deadlift
5 RM

3.  Thrusters
20 rep max

4. Each for Time

Row 500

Rest 90 sec

Row 500

Rest 6 min

Row 500

Rest 90 sec

Row 500

Monday 9.23.13

1. Snatch 
1-1-1-1-1 @ 90%

2.  Clean and Jerk Complex
Power Clean + 2 Front Squats + Jerk

1-1-1

3.  OTM Pause Front Squats
10 x 1 Heavy
Absolute bottom for 3 seconds

4.  Handstand Walk

40m

record number of attempts required

5. For Time

Comp Fit Test (Compare to 130617)

2 Rft

Run 400m

40 Squats 95/65

30 TTB

20 HSPU

10 Muscle-Ups 

Saturday 9.21.13

This is it...

1. Snatch

Max

2. Clean & Jerk

Max

3. Back Squat

Max

4. Ab work of choice

Friday 9.20.13

The plan is to max Saturday. Gym should be open by 8am. I want you to take your time. If you can't make it Saturday, max today. Snatch, Clean & Jerk, Back Squat. This cycle put 20lbs on my snatch. Who's with me? 

1. Snatch

1-1-1-1-1 @ 60%

2. Clean & Jerk

1-1-1-1-1 @ 60%

3. Mobility

Everything you need to

Thursday 9.18.13

1. Aerobic Restoration
Jog/walk, swim, row 20 minutes light. 

2. Mobility
Work your trouble spots

3. 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. 

2. Write a Sonnet
Prosody . a poem, properly expressive of a single, complete thought, idea, or sentiment, of 
14 lines, usually in iambic pentameter, with rhymes arranged according to one of certain 
definite schemes, being in the strict or Italian form divided into a major group of 8 lines (the 
octave) followed by a minor group of 6 lines (the sestet), and in a common English form into 3 quatrains followed by a couplet.

Wednesday 9.17.13

Do this, but don't wear this.

1. For time

3 Rounds

30 Double unders

20 Burpees

10 L-Pullups

2. Snatch 

1-1-1-1-1 @ 70%

3. Clean & Jerk

1-1-1-1-1 @ 70%

4. Accumulate 3 minutes

Nose to wall handstand holds

Tuesday 9.17.13

Ready to Max?

1. For Time

3 Rounds

10 KB Cross Chops L

10 KB Cross Chops R

10 Box Jumps 30/24

2. Snatch

1-1 @ 70%

1-1 @ 75%

1-1 @ 80%

3. Clean & Jerk

1-1 @ 70%

1-1 @ 75%

1-1 @ 80%

4. For Time

Max 500m row

Monday 9.16.13

We will be maxing Saturday. Focus on your recovery this week. Sleep, nutrition, mobility.

1. For Reps

3 x Max Reps Strict TTB

2. Snatch

1-1-1-1-1 @ 75%

3. Clean & Jerk

1-1-1-1-1 @ 75%

4. Back Squat

1 @ 90%

1 @ 93%

1 @ 95%

Saturday 9.14.13

If you want to come to CFBB to do your heavy work you may at around 7:30 or CrossFit Big Cat has offered to allow us to begin showing up there as early as 8:30 to complete that work there.

1. For Time
3 Rounds
10 Box Jumps 24/20
5 Overhead Squats 95/65

2. Snatch
Heavy Single

3. Clean & Jerk
Heavy Single

4. For Time
Team WoD at Big Cat

Friday 9.13.13

Tomorrows conditioning piece will be the Partner WoD at Big Cat. Be there or be square. The box will be available from 7:30-9:30 if you want to get your Oly portion completed prior to heading to Laffy. This way we can carpool. Or motorcyclepool. 

1. For Time
20 Muscle-ups

2. Snatch
1-1-1-1-1-1 @ 70%
2 min between sets

3. Clean & Jerk
1-1-1-1-1-1 @ 70%
2 min between sets

4. Squat
2-2-2-2 @ 70%
2 min between sets

5. For Time
"Twinsies"
2 Rounds of each couplet for time:
10 Deadlifts 275/155
15 HSPU
...
Row 750
25 GHD situps

Thursday 9.12.13

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. 

2. Write a Sonnet

Prosody . a poem, properly expressive of a single, complete thought, idea, or sentiment, of 
14 lines, usually in iambic pentameter, with rhymes arranged according to one of certain 
definite schemes, being in the strict or Italian form divided into a major group of 8 lines (the 
octave) followed by a minor group of 6 lines (the sestet), and in a common English form into 3 quatrains followed by a couplet.

Wednesday 9.11.13

Dude is so fit

1. EMOM in 10
Odd: 5 KB Push Press 70/53 (1 in each Hand)
Even: 10 Alternating KB Snatch 70/53

2. Snatch
2-2-2 @ 70%

3. Clean & Jerk
2-2-2 @ 70%

4. Front Squat
2-2-2-2 @ 80%

5. For Time
10 Rounds
5 Thrusters 115/75
10 Pull-ups
100m Sprint
*rest 1 minute between rounds

Tuesday 9.10.13

Read This

1. For Time and Reps

Run 400m
Max reps chest to bar
Run 400m
Max rep pullups

2. Snatch
2-2-2-2 @ 65%

3. Clean & Jerk
2-2-2-2 @ 65%

4. Snatch Balance
3-3-3-3 @ 75%

5. For Meters
8 Rounds
Row 30 seconds for meters
Rest 2:30

***record all rounds

Monday 9.9.13

1. Snatch
2-2-2-2 @ 70%

2. Squat
2-2-2-2 @ 80%

3. EMOM in 6
Odd: 10 GHR's
Even: 15 GHD situps
glute ham raises

4. AMRAP in 20
"American Dream"
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/145
Muscle up

Saturday 9.7.13

Ok Jude, you have conclusively won the d*&k measuring contest. Now Overhead Squat it.

1. Snatch
Heavy Single
this is not a max. if you are missing it's too heavy. It's better to stop at a heavy good rep and not train your body what it feels like to miss. Half of weightlifting is confidence.

2. Clean and Jerk
Heavy Single

3. For Time

For time:

20 Deadlifts 315/225

30 Box Jump-Overs 24/20

40 Kettlebell Swings 53/35

50 Double-Unders

50/30 Calorie Row

50 Double-Unders

40 Kettlebell Swings

30 Box Jump-Overs

20 Deadlifts

***DO NOT hurt your back

Friday 9.6.13

Is this one of y'alls? If nobody claims it, it's going in the lost & found. Yes we have a lost & found.

Longish day today. I will be in early to help with Snatch. We have a couple weeks left on this cycle. Stay intense and then we will be switching gears. Maxes are coming.

1. Snatch

1-1-1-1 @ 80%

2. For Time

10-9-8-7-6-5-4-3-2-1

Pistols

Chest to Bar

3. Snatch Pull off Riser

3-3-3-3 @ 90%

4. Snatch Push Press

3-3-3 @ 89%

5. Back Squat

2-2-2-2 @ 87%

6. For Calories

Row 4 minutes

Thursday 9.5.13

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. 

2. Write a Sonnet

Prosody . a poem, properly expressive of a single, complete thought, idea, or sentiment, of 
14 lines, usually in iambic pentameter, with rhymes arranged according to one of certain 
definite schemes, being in the strict or Italian form divided into a major group of 8 lines (the 
octave) followed by a minor group of 6 lines (the sestet), and in a common English form into 3 quatrains followed by a couplet.

Wednesday 9.4.13

Check the main site for details

1. AMRAP in 3 Minutes

3 TTB

5 Pushups

1 Bar MU

2. Clean

2-2-2-2 @ 75%

3. Snatch Balance

3-3-3-3 @ 83%

4. For 16 minutes, rotate through the following four stations on the minute:

A. 10 KB Swings 70/53

B. 10 Wall Balls 30/20

C. 3 Push Press @ 90% use a rack

D. 5 Muscle-ups

Tuesday 9.3.13

Original photo. If you didn't do Hot Shots 19 yesterday, don't make it up.

Bear Fact #20 A swimming polar bear can jump 8 ft. (2.4 m) out of the water to surprise a seal.

1. For Time
3 Rounds
20 Double Unders
5 Burpees
3 Box Jumps 34/30

2. Pause Snatch
2-2-2-2 @ 75%
if you have a new max now use it. This is squat snatch. With a hook grip. And a full 2 second pause upon receiving the bar.

3. Jerk
3-3 @ 84%
2-2 @ 84%

4. Clean Pull off Riser
3-3-3 @ 90%

5. Back Squat
2-2-2-2 @ 90%

Sunday 9.1.13

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.