8.31.13

Snatch - heavy single

Clean & Jerk - heavy single

Back Squat - 77% x 2 x 4

Complete as many rounds as possible in 12 minutes of:

5 GHD sit-ups

7 Back extensions

95 pound Overhead squat, 9 reps

Friday 8.30.13

Studies have shown that WoD times dramatically decrease when performed to this 2007 smash hit.

1. SuperFast

3 Rounds

5 Burpee Box Jumps 24/20

7 Pullups

9 Hang Cleans 135/95

then

1 burpee

burpee is not timed

2. Snatch

2-2 @ 65%

1-1-1 @ 70%

3. EMOM in 8

Odd: 3 Snatch Pull off Riser @ 75%

Even: 4 Snatch Push Press @ 77%

4. For Time 

"Nicole"

AMRAP in 20 min

Run 400m

Max rep pullups

score is pullups

Thursday 8.29.13

Park in the wrong neighborhood for 5 minutes....

1. Roll, stretch, recover

Wednesday 8.28.13

1. Muscle Snatch

3-3-3 @ 65%

2. Clean & Jerk

2-2 @ 65%

1-1-1 @ 70%

3. Front Squat

2-2-2 @ 80%

4. 3 RFT

Run 500m

Rest 1 min

then...

20 HSPU

5. Muscle-Ups

2 x Max Reps

Tuesday 8.26.13

Once we secure the funding, it will be ours....

1. Hang Clean

2-2-2-2 @ 65%

2. Snatch Balance

3-3-3-3 @ 70%

3. Handstand Pushup

Max Reps x 2sets

4. 3 Giant Sets

10 Weighted Situps 45/35

20 Reverse Hypers

Monday 8.25.13

1. E3MO3M in 12

30 sec front rack hold

10 Clean and Jerk 135/95

30 Double Unders

2. Hang snatch

2-2-2-2 @ 65%

3. Jerk

2-2-2-2 @ 75%

4. Clean Pull off Riser

3-3-3 @ 75 %

5. Back Squat

2-2-2-2-2 @ 80%

6. For Time and sets

2 Rounds

30/15 C2B in as few sets as possible

15 OHS 155/105 in as few sets as possible

20 Burpees

Post your time, total sets of c2b (ie unbroken on both would equal 2 total sets), and total sets on OHS

Sunday 8.25.13

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. 

Saturday 8.23.13

1. EMOM in 10

Even: Row 250/200m

Odd: 7 HSPU

2. Snatch

Heavy Single

then...

1-1-1-1 @ 80% of single

3. Clean & Jerk

Heavy Single

then...

1-1-1-1-1 @ 80% of single

4. Good Morning

3-3-3-3-3-3-3-3 @ 30% Back Squat

5. For Time

5 Rounds

Run 400m

OH Lunge Walk 25m 95/65

Had to change the WoD sorry for being a little too ambitious on the weight.

Friday 8.23.13

Bears are very smart and have been known to roll rocks into bear traps to set off the trap and eat the bait in safety.

1. For Time

21-15-9

Situps

Wall Balls 20/14

2. EMOM in 10

20 sec Pull Ups

40 sec rest

3. Squat

3-3-3-3-3 @ 87%

4. For Time

For time, with one barbell:
30 Snatches, 135/95 - record your "Isabel" time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145
Post times for "Isabel" and total time.

Wednesday 8.21.13

Before there was CrossFit we just toppled cities

1. Clean and Jerk
2-2 @ 75%
1-1-1-1 @ 80%

2. Front Squat
2-2-2-2-2 @ 89%

3. For Time
"ytfiF yhtliF"
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 53/35
50 Jumping pull-ups
50 Box jump, 24/20 (I know the original is 20)
then...
1 Burpee

4. Not for Time (immediately after WoD)
Row 3k
Focus on perfect strokes, long and straight, timing of each movement, Z1 pace

Tuesday 8.20.13

Don't hibernate on the floor

1. Hang Squat Clean

2-2-2-max reps @ 75%

2. Snatch Balance

3-3 @ 80%

2-2 @ 84%

3. For Time

"Fat Diane"

15-12-9

Deadlift 315/185

Parallette HSPU

4. For Time

4 Rounds

30 Double Unders

Run 400

Rest 2 minutes

Monday 7.19.13

Aw shit. It's about to get serious

1. EMOM in 8

Odd: 2 Jerks @ 84%

Even: 4 Clean Pulls off riser @ 85%

2. Back Squat

3-3-3 @ 87%

2-2 @ 90%

3. For Time

3 Rounds

2 Hang Snatch @ 75%

15 TTB

3 Rope Climbs

Saturday 8.17.13

1. Snatch

Heavy Single

not a max

2. Clean & Jerk

Heavy Single

not a max

3. Squat 

4-4-4-4-4 85%

4. Reverse Hypers w/ KB

20-20-20

5. For Time

"Fat Nancy"

10 Rounds

Run 200

5 OHS 155/105

Friday 8.15.13

No one shave....

1. Snatch

2-2 @ 75%

1-1-1 @ 80%

2. EMOM in 10

Odd: 5 Snatch Pull off riser 90%

Even: 4 Snatch Push Press 85%

3. Upward Ladder in 7 min

HSPU, Bar MU

1,1 2,2 3,3 4,4 ..... score is reps

4. For Time

10!

Push Press 140/100

Box Jump 30/24

GHD Situp

Thursday 8.14.13

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 8.14.13

The default

1. Clean & Jerk

2-2 @ 75%

1-1-1 @ 80%

2. Snatch Deadlift

4-4-4-4-4 @ 110%

3. Front Squat

3-3-3-3-3 @ 87%

5. For Time

5 Rounds

Row 500m

15 Ring Dips

Tuesday 8.13.13

Remember this?

1. Hang Clean
3-3 @ 73%
2-2 @ 73%

2. Snatch Balance
3-3-3 @ 78%
2-2 @ 82%

3. Push Press
4-4 @ 87%
3-3-3 @ 87%

4. Row 1k
If you are short on time, skip this

5. AMRAP in 12
9 Chest to Bar
12 KB Swings 70/53
15 Wall Balls 20/14

Monday 8.12.13

Just giving you guys a heads up. All these percentages are leading somewhere. Don't start maxing out of impatience. Keep working hard and focusing on quality.

1. Hang Snatch

3-3 @ 73%

2-2 @ 73%

2. EMOM for 10

Odd: 2 Jerks @ 82%

Even: 5 Clean Pulls @ 80%

There are two shortish pieces of 2x8 in the shower room that I want you to stand on for clean pulls. Like skis. you will be 1.5" up

3. Squat

3-3-3-3-3 @ 88%

4. Weighted Situps

25-25-25 with 45/35 lb

5. 10 Rft

5 Power Snatch 135/95

10 Push Ups

Saturday 8.10.13

The sauce

1. Snatch
1 @ 80, 82, 85, 87, 82, 85%

2. Clean & Jerk
1 @ 80, 82, 85, 87, 82, 85%

3. Good Morning
3-3-3-3-3-3-3-3-3-3 @ 30% back squat

4. For Time
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

5. 20 rep max
Shoulder Press

Friday 8.9.13

When sherm bear finally gets his cheat day, he don't play wit it.

1. Snatch

3-3 @ 70%

2-2-2 @ 75%

2. EMOM in 10

Odd: 3 Snatch Push Press @ 83%

Even: 3 Snatch Pulls @ 100%

3. Squat

4-4-4-4-4 @ 85%

4. 10 max sets

Toes to Ring

2 hands, 1 ring

5. For time

21-15-9

Wall Balls 20/14

Chest to Bar

then

30 HSPU

Thursday 8.8.13

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 8.6.13

Don't be a Post WoD Sherm Bear...Buss a burpee

1. Pick Up Sticks
Not for time. Perform one of the following in as few reps as possible (Ground-to-Overhead):
Men:
10,000 lbs 
7,500 lbs 
5,000 lbs 
Women:
5,000 lbs
3,500 lbs 
1,500 lbs 

***only post the weight level achieved and the number of reps. If you hit 7500lb in 60 reps that is what you post. I don't care if you did 7942lb in 70 reps. This is not for time.

***KICKER: first 10 reps must be completed as doubles. So 2-2-2-2-2

2. To 300
Airdyne 30 sec for calories
Rest 30 sec
Double Under 30 sec
Rest 30 sec
Burpee 30 sec
Rest 30 sec
repeat until you reach 300 cal/reps

Tuesday 8.6.13

The end gives me chills

To all SEC followers: If you are not using the hook grip on your lifts, you are wrong and can expect minimal increases in ability.

To all CFBB SEC followers: Make sure you are putting away whatever you take out. Keep the platform orderly, and don't leave weights on the bar. Ever.

1. E3MO3M for 12

3 Hang Cleans + 3 Push Press @ 70% of clean

2. Snatch Balance

3-3 @ 75%

3-3-3 @ 80%

3. 3 Max sets

Parallette HSPU

head to abmat on ground

4. AMRAP in 31

31 Heroes

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Monday 7.5.13

Random bear fact #2. The sloth bear has the shaggiest fur. The sun bear has the shortest fur so it can keep cool in the hot forests of Southeast Asia.^c

1. Hang Snatch
3-3-3-3 @ 70%

2. Clean Pull
3-3-3-3-3 @ 100%

3. Squat
4-4-4-4 @ 86%

4. For Time
Row 1000m
5 rounds of:
25 Pull ups
7 Push Jerks 135/95
no less than sets of 5 pullups

Saturday 8.3.13

So there's Matt Leblanc with a strong first place lead on his last 50cc moto. Matt was destroying this race until his motor blew. Really tough way to go out. Even with a DNF Matt managed to finish 14th in the 50cc class overall and 4th in the 65cc class overall. Congratulations Matt!!

1. Run
4 rounds
Run 400m
Rest 1 min.
record each run

2. Good Mornings
10-10-10 @ 30% Squat

3. For Time
30 walking lunges 
30 HSPU
20 DB walking lunges 45/35
20 kipping pull-ups
10 right-arm DB overhead walking lunges 45/35
10 left-arm DB OHWL 45/35
10 HSPU

Friday 8.2.13

1. EMOM in 12 Minutes 

   Even-  2 High Hang Snatch (from knee) @ 70% 

   Odd-   4 Snatch Grip Dead Lift (with weight used above) 

2. 4 RDS 

    20m Sled Push @ 120% Body Weight

    Rest 4 minutes in between sets

3.  "Lynne"

5 rounds of:

max reps of Body weight Bench Press

max reps of Strict Pull ups

-No rest between movements.  

-Rest 3 mins between rounds.

-if the pull ups go below 10 reps for any round turn them into kipping pull ups.