Wednesday 11.13.13

The 80/80 rule:

Go 80% for the first 80% of the workout. Rev up to 100% for the last 20% of the workout. Finish with a Burpee.

1. For Time
6-9-12
Power Snatch 95/65
Bar Facing Burpees*

Rest 2:00 then

20 DL 165/115
30 GHDs
20 Heavy Ropes
10 Squat Clean Thrusters 165/115
1 Burpee

*FACING not alongside
**Masters use appropriate weight

Tuesday 11.12.13

I know not all of you are doing Ragin but stay with the program. Don't play with the weights. You don't need to "practice" heavy stuff, you need to recover. You have more strength than you think but it won't be there Saturday if you fuck around with weight this week. Today is lightish, Tomorrow will be light. Thursday you will do some active recovery. Friday you will do some groove greasing walk throughs. You will not get better at anything between now and Saturday, except maybe these sherm ass heavy rope atrocities. Recover, mobilize, recover. The best thing you can do from here til saturday is making sure you are 100%. We will do the power snatch WoD tomorrow. I am not programming any of the other WoD's. You don't need to do it to smash it. The only advice I have for you guys is to not blow out the gate unless you can finish the WoD at the exact same pace. This takes discipline. And it takes chilling the fuck out. Try it. If you need to, go youtube all of Froning's workouts ever. When you see Froning open with a set of 15 reps, it's because he could do 23 reps, but he knows that would be fucking retarded. Yes your pace will be faster on a shorter WoD but the key word is PACE. Even on a short WoD you should have one. It's just a little faster. When you WoD it is you and the Workout. Tune everything else out. It's when you try to keep up with the dumbass next to you that sprinted out the gate, that you become the dumbass who sprinted out the gate. Y'all are strong, it's time to get smart. 

This sport requires both.

1. Not for time
5 Rounds
10 Chest to bar
10 Heavy ropes

2. Decide your starting weight for the opening WoD
Power Clean + Hang Clean

3. Talk to me about any questions you have / strategies you are wanting to employ

4. For Time
4 Rounds
50 Double Unders
Rest 2 min

Monday 11.11.13

Take whatever rest you need between these. Masters scale to your weights/movements

1. For Time
5 Rounds
30 Double Unders
15 GHDs
15 Wall Balls 30/24

2. For Time
35 Deadlifts 255/175
be smart

3.AMRAP in 12
1 Muscle Up, 1 Burpee
2 Muscle Ups, 2 Burpees
3,3 and so as long as you are doing unbroken muscle ups. Once you fail an unbroken set of muscle ups start over at 1. Score all of your highest completed unbroken muscle up sets

Saturday 11.9.13

Like this but just above the knee. Feet under the bar, hamstrings tight, push the bar back to your hips as you pull

1. Snatch from blocks
1-1-1-1-1 @ 85%


2. Power Clean + Hang Clean
1 RM

3. For Time
3 Rounds
2 Rope Climbs
4 Clean & Jerk 225/155
6 Deficit HSPU 6"

Friday 11.8.13

Congratulations Trey on your L1 CrossFit Trainer Certification!!!

1. For Time
18-30-42
Bar Muscle ups/Chest to Bar/Pullups
GHD situps
*yes I want you to run back and forth

2. 20 min goat work

3. Recover
Row 1000 z3 pace (convo pace)
5 min Lower body mobility
Airdyne 50 calories z3 pace
5 min Upper body mobility
Run 800m z3 pace
10 minute foam roller hump

Thursday 11.7.13

1. Rest

Wednesday 11.6.13

I think Ji would beat him

1. Squat
2-2-2-2-2 @ 95%

2. Snatch Balance
2-2-2-2-2 @ 90%

3. For Reps
AMRAP in 8
15 Stationary Dips
10 Handstand Push-Ups
5 Burpees
***for stationary dips hands on a bench feet out front

scrath the stationary dips, do bar dips above, if you already did it thats fine

4. Double Unders
Max Reps in 2 minutes
Rest 2 min
Max Reps in 2 minutes

Tuesday 11.5.13

"We fail at the margins of our experience." -GG

That's why Superfast does the weird shit.

1. AMRAP in 7
20 Double Unders
1 Hang Squat Clean Thruster + 1 Thruster 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 2 Thrusters 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 3 Thrusters 165/115
20 Double Unders
1 Hang Squat Clean Thruster + 4 Thrusters 165/115
and so on.....score is total thrusters counting the first one so round one has 2 possible points, round 2 has three, round three has four and so on.

2. Mobility/Pistol Work
20 min mobilizing trouble areas. Ankles, hips, shoulders, back, elbows, quads, hams
then
Pistol work. If you have pistols work on PVC overhead pistols. If you have those try the bar. If you have those try weight.

3. For Time
5 Rounds 
5 Burpees over the ball
5 Wall Balls 30/20
rest 1 minute
5 Rounds
5 Burpees over the ball
5 Wall Balls 30/20
***must face the ball on burpees jump off two feet

4. High Ass Box Jumps
Five sets of:
1-1-1-1
(rest 10 seconds between singles)
Rest as needed between sets

Monday 11.4.13

Give today your all.

1. Snatch
1-1-1-1-1 @ 95%

2. Jerk
1-1-1-1-1 @ 90+%

*use racks

3. Clean Pulls 

3-3-3 @ 100% 

*video these if I'm not there, I want to see them. from an angle where I can see the bar, your body, and your feet

4. Back Squat

2-2-2 @ 80% 

*focus on all of the weight in your heels, video this too. from the side

5. For Time
"Broken Angie"

50 Pullups

50 Pushups

50 Situps

50 Squats

*rest 4 min

25 Pullups

25 Pushups

25 Situps

25 Squats

*rest 2 min

25 Pullups

25 Pushups

25 Situps

25 Squats

1 Burpee

***log splits and total time, burpee not included in time

pom

Saturday 11.2.13

Jordy's goin kill shit in Gonzales today. I'll report on FB.

1. AMRAP in 5
2 Rope Climbs
8 TTB

2. Snatch
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.

3. Clean & Jerk
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.

4. Back Squat
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.