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