Tuesday 12.31.13

Train like it's the open

1. Not for time
3 Rounds
Bar muscle ups x 5-7 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 40-50 reps

2. 3-Position Snatch

1-1-1-1-1

(high hang, mid-thigh, floor)
Rest as needed

3. 3 rounds each for time

165 lb Power Snatch x 4 reps
165 lb Overhead Squat x 8 reps
6" Deficit Handstand Push-Ups x 12 reps
Rest 2 minutes

4. For time

Row 1000 Meters
25 Burpees Over Erg
20 Alternating Pistols
15 Burpees Over Erg
10 Alternating Pistols

Monday 12.30.13

1. Complex
Halting Clean Deadlift + Hang Clean + Clean
1-1-1-1-1
Rest as needed

2. Each for Time

3 Rounds

TnG Power Cleans x 5 reps
Rest as needed
Goal is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

3. Back Squat

*Set 1 - 40% x 5 reps
*Set 2 - 50% x 4 reps
*Set 3 - 60-65% x 3 reps
*Set 4 - 75% x 2 reps
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first four sets!

*Set 5 - 85% x 2 reps
*Set 6 - 85% x 2 reps
*Set 7 - 90-95% x 1 rep
*Set 8 - 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

4. AMRAP in 12

8 Chest-to-Bar Pull-Ups
12 Wallball Shots 30/20
30 Double Unders

we have to figure it out

Saturday 12.28.13

Train like it's the open

1. Not for Time
3 Rounds
Bounding Box Jumps x 12-15 reps
Pistols x 6-8 reps each leg
(you can alternate legs, or do them consecutively on one leg, regardless of what you choose, there should be no time in transition from one rep to the next)
Toes to Bar x 12-15 reps

2. Snatch
In 15 minutes or less, build to a heavy single.

3. 3 rounds for times

350 Meter Row
20 GHD Sit-Ups
Rest 2 minutes

4. AMRAP in 7min

BURPEES

Good goal is over 125

Friday 12.27.13

Back to Work

1. For max reps
Unbroken Strict Handstand Push-Ups
Rest 30 seconds
Unbroken Kipping Handstand Push-Ups
Rest 30 seconds
Unbroken Kipping Handstand Push-Ups

2. Back Squat

In 15 minutes or less, build to a heavy single.

3. Clean & Jerk

In 15 minutes or less, build to a heavy single.

4. EMOM for 20

Odd: Backsquat x 2 reps @ 85-90%
Even: (245-265lb.) Ground-to-Overhead x 2 reps

Thursday 12.26.13

Back on track on a Thursday.


1. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Tuesday 12.23.13

1. Not For Time
3 Rounds
Handstand Walk x 10-15 Meters
L-Sit x 25-30 seconds
BMU 5-7 reps

2. Power Clean
Set 1 - 3 reps @ 70%
Set 2 - 3 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 80%
Set 5 - 1 rep @ 85%
Set 6 - 1 rep @ 85%
Rest as needed between sets

3. Back Squat

* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4 – Max reps @ 90%
Rest 2-3 minutes between sets.

Monday 12.23.13

If doing well in the open is one of your goals, starting today, you need to hit every WoD as if it were the open. Scratching and clawing for every second. Tenacity is not something you will just have when you need it. It is something you develop for when you need it.

1. 12 Days of Christmas – Superfast Style

1 Lap (Run or Row 300 Meters)
2 Snatches 155/105
3 Thrusters
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings 70/53
9 Box Jumps 30/24
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers 45/25

Friday 12.20.13

1. Today and tomorrow will be a free day. You can work on whatever you would like. I was going to try and program but it will honestly just be difficult right now. Use this time for skills, goats, make ups, or yesterday's gym wod.

Thursday 12.19.13

1. Rest up

Wednesday 12.18.13

1. Not for Time
3 rounds
Russian Leg Lifts x 6-8 reps
Double-Unders x 40 reps
Skin the Cats x 5 reps

2. Front Squat

5-4-3-2-1-2-3-4-5

5's @ 75%

4's @ 80%

3's @ 85%

2's @ 90%

1 @ 95%

3. For Time

30 Snatches 135/95

rest 30 min before 4 if possible

4. "Harold T. Shermwood"

See Main site

Tuesday 12.17.13

1. Power Clean
5-5-5-5-5
(rest 10 seconds between singles)
Rest as needed

2. 3 x 3's

1-1-1

(3 Overhead squats + 3 Snatch grip Push Press)

Rest as needed

3. Clean Pull

5-5-5

(rest 10 seconds between sets)

Rest as needed

4, For Time

"Chesty Puller"

see the main site

Monday 12.16.13

"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman."

- Greg Glassman

1.Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 6 reps
Toes to Bar x 12 reps

You guys can manipulate these skill portions to fit your gymnastics/double under weaknesses

2. Close Grip Bench

8-7-6

rest 2-3 minutes

3. Push Jerk

2-2-2-2

rest 2 minutes

4. HSPU

2 rounds

1 round is max strict followed by max kipping without coming down

rest 5 minutes

5. For Times

8 rounds

Row 200m

12 Burpees

12 GHD situps

Saturday 12.14.12

1. Power Snatch
5-5-5-5
rest 10 sec between singles

2. Snatch Pull
8-8-8 @ 85-90%
rest 3-5 sec between singles

3. Hang Muscle Snatch 
5-5-5
use straps

4. For Rounds
"Brother Barto"
Complete as many rounds and reps as possible in 8 minutes of:
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225 lb Snatch x 1 rep
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225 lb Snatch x 2 reps
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225 lb Snatch x 3 reps
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225 lb Snatch x 4 reps
...
continue to climb the ladder, adding one rep each round, for 8 minutes.

Athletes are awarded a 1/2 round if they complete the burpee on their last round before time expires. Thus, if an athlete fails to complete a single snatch at the prescribed load, their total score would be 0.5 rounds.

Friday 12.13.13

1. Snatch
3singles-3singles-3singles
(rest 10 seconds between singles)
Rest as needed between rounds

2. 3-Position Clean + Jerk

1-1-1-1-1

(high hang, mid-thigh, floor)
Rest as needed

*Perform Jerk after Clean from floor
**Increase Loads by 2% on last weeks results

3. For time

9-7-5 Deadlift 365/225 (good scale would be around 1.5x's BW or app 75% max)
21-15-9 Pull-Up

yes, 9 then 21 then 7 then 15 and so on

4. For Times

5 Rounds

Row 350 meter Rest 2 minutess

Thursday 12.12.13

1. Rest

2. Mobilize

Wednesday 12.11.13

Check it out. I know Superfast is not fun right now. Or sexy. Or high flying excitement. But it's good work. The open is right around the corner. Lift hard. Go hard in your WoDs. These WoD's with breaks are speed training helping you develop fast rounds knowing you have a rest coming. They are boring. And make you want to throw up, I know. Stay focused through December.

1. Not for Time

Russian Leg Lifts x 6-8 reps
Double-Unders x 40 reps
Skin the Cats x 5

2. Upper body push

5-5-5-5-5

Think jerk, push press, shoulder press, bench press

3. Squat Choice

5-5-4-4-3-3-2-2-1-1

choose your weakest, Overhead, front, back. Think app 75-80-85-90-95% or something along those lines

4. Each for Time

Four sets for times of:
500 meter row
12 Box Jump Overs 24"
10 Front Squats 185/135
Rest 3 minutes

Tuesday 12.10.13

1. Power Clean
5-5-5-5-5
(rest 10 seconds between singles)
Rest as needed

2. Complex

Snatch Balance + 2 Overhead Squats

1-1-1-1

Snatch Balance + 2 x Overhead Squats
so you will come up 3 times, focus on bending the barbell pinkies pushing forward
Rest as needed

3. Clean Pull

5-5-5 @ 100%

rest 2-3 minutes

4. Each for time

2 rounds
500 meter row
30 Ring Dips
50 Double-Unders
20 Burpees
40 Double Unders
10 Ring Dips
Rest 4 minutes

Monday 12.9.13

Officer Lavergne trespassing and making up burpees

1. Not for Time
3 rounds
Wall Climbs x 4 reps
Muscle-Ups x 6 reps
Toes to Bar x 12 reps

2. Behind the Neck Jerk
4-4-4-4-4

Rest as needed

3. Push Press
8-7-6

Rest as needed

4. Each for time

Six sets of:

Row 350 Meters
15 Kettlebell Swings (32 kg)
10 Handstand Push-Ups
Rest 3 minutes

Saturday 12.6.13

Wear your gear:)


1. "Kinney"
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 275/185
Run 1200 meters
10 Muscle-Ups
10 Deadlifts 275/185
Run 800 meters
5 Muscle-Ups

5 Deadlifts 275/185

Friday 12.5.13

1. Not for Time
Five sets of:
Weighted Pull-Up x Max Reps @ 53/26
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

2. For Time

5 rounds
Row 500 Meters
20 Hand Release Push-Ups
40 Double-Unders

3. Snatch

5 rounds of

1-1-1 @ 75-80%

(rest 10 seconds between singles)
Rest as needed

4. 3-Position Clean + Jerk

1-1-1-1-1
(high hang, mid-thigh, floor)

Heavy but manageable
Rest as needed

*Perform Jerk after Clean from floor

5. Front Squat

5-5-5

@ 80-85%
Rest as needed

6. Good Morning

8-7-6

*2 seconds down, explode up. (no jump)

Thursday 12.4.13

1. If you want to improve

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Wednesday 12.3.13

1. Not For Time
3 sets
Russian Leg Lifts x 6-8 reps (click it)
Double-Unders x 40 reps
Turkish Get-Up x 2-3 reps each arm
(barbell for these, and see how heavy you can work)

2. Each For Time
3 sets
20 Power Cleans 135/95
30 Wallball Shots 20/14
Rest 3 minutes

3. OHS Complex
3 sets
4 x Overhead Squat + 4 x Snatch Grip Push Press

Rest as needed

*Perform 4 consecutive Overhead Squats then 4 consecutive Snatch Grip Push Press

4. Squat

5-5-5
@ 70-75%

Rest 2 minutes between sets

***if any of you have nutrition questions talk to me or Alex today. I have some new insight on competitive nutrition I will gladly explain to you guys.

Tuesday 12.2.13

1. Not for time
3 rounds
12 strict HSPU
12 supine ring rows (2 seconds on the lowering portion)
feet on box for ring rows

2. With a continuous running clock
for time
Row 1000m
25 burpees over the rower
do not have to be facing
When the clock hits 10 minutes:
3 RFT
15 Push press 135/95
20 TTB

3. Power Clean
5 rounds of
1-1-1-1-1
rest 10 seconds between single. You choose weight based on how you are feeling

4. Drop Snatch
1-1-1

5. Snatch Balance
1-1-1
if you did these yesterday, do the jerk balance behind the neck jerk work instead

6. Clean Pulls
3-3-3 @ 100%

Monday 12.1.13

1. Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups.
example below
Post weights for each segment - e.g.:
1. 24 kg x 3
2. 28 kg x 3
3. 32 kg x 3
4. 32 kg x 2 (failed on third attempt)
5. 32 kg x 2 (chin was just below bar on third)

if you can't do weighted, do strict, if you can't do strict, 5x6 quality negatives. (you should be kicking and clawing)

2. Amrap in 12

Complete as many rounds and reps as possible in 12 minutes of:
5 Man-Makers 45/25
10 Chest to Bar
15 KB swing 70/53

3. You Choose

3-3-3 

light weight

Jerk Balance, Drop Snatch, Tall Clean

4. Based on 3

5-5-5-5-5

medium weight

if you did jerk balance, do behind the neck jerks

if you did drop snatch, do snatch balance

if you did tall clean, do hang squat cleans

5. Squat

1. 5 @ 60% of 1-RM
2. 3 @ 75%
3. 1 @ 85%
4. 3 @ 80%
5. 3 @ 85%
6. 2 @ 90%
7. 8 @ 70%
8. 8 @ 70%
9. 8 @ 70%

Rest exactly 2 minutes between sets

Saturday 11.30.13

1. Front Squat
1-1-1-1-1 or fewer
Work up to heavy for the day. When bar speed begins to slow, move on

2. Snatch
15 to 20 min to find max for day

3. Clean and Jerk
15 min to find max for day

4. Squat
3 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%

then

3 attempts to get new max

Friday 11.29.13

"Where'd you find a plate?"

1. Each For Time
3 Rounds
6 Ground to Overhead 185/115
12 Box Jumps overs 24/20
24 Kettlebell Swings 70/53
50 Double Unders
Rest 3 minutes

2. Snatch
3-3-3 @ 65-70-75%
these are triples at the corresponding percentages

3. You Choose
3-3-3
of either Jerk Balance, Drop Snatch, or Tall Clean with heaviest but manageable weight. Don't fail.
this shit isn't about weight its about right

4. Clean & Jerk
3-3-3 @ 65-70-75%
these are triples at the corresponding percentages

5. Snatch Pull off Blocks
2-2-2
@ 80%

this shit isn't about weight its about right