150129

The skill stuff programmed for today is meant to teach us all the proper way to begin the snatch off the floor and how to pull ourselves under the bar.  I've noticed that many of us start the snatch and the clean the same way we approach a 1RM deadlift.  This approach will almost immediately create problems for the lifter.  It comes down to the path of the bar.  If we can put the bar in the right path it will end in the spot we want it to.  In a traditional powering lifting style deadlift, we move the bar straight off the ground to a standing position.  In an olympic style deadlift, the bar will sweep toward our bodies and our hips will come to bar.  You will see what I mean in class today.  Don't miss it.


WOD 150129

Skill
Complete 4 sets:
(rest as needed between movements)
Snatch Deadlift x 5 (3s count to knee, 3s count to power pos)
Snatch on Toes x 5 (light weight)
Strict Pull-ups x 8-12 (stronger athletes should do 12)

Conditioning 
A.  5:00 AMRAP of:
Snatches (135/95)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

B.  5:00 AMRAP of:
Clean & Jerks (155/105)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

150128

WOD 150128

Strength
Back Squat ( 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80%

Conditioning 
CrossFit Games Open 12.1
7-Minute AMRAP of:  Burpees to a 6" target

150127

WOD 150127

Weightlifting

Power Snatch ( EMOM for 7:00-  5 Power Snatches*)

Conditioning

For time:

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

150126

WOD 150126

Weightlifting

a. Snatch Balance + 2 OHS (4x3)

b.  Toes-To-Bar (4 x Max Effort Toes to bar)

Conditioning

15 Minute AMRAP:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

FRIDAY NIGHT LIGHTS 1/23" Schedule

"FRIDAY NIGHT LIGHTS 1/23" Schedule

Come for the workout, stay for the company. Couple of different workouts going down tomorrow evening. Some libations will be provided, feel free to bring anything you like.
5pm - 6pm 
Weightlifting Session with Juvie and Brian, well be doing some technique and testing 1RM's.
6pm - 
Heats for the METCON will begin after 6. There will be a sign up sheet at the gym, sign up to compete against friend or I can blindly assign you heat. Bring a friend...get some!
730pm -
Fun and Games, Drinks and Festivities....

10min AMRAP
50 Wall Balls
40 KBS (red/green)
30 Box Jumpes (24/20)
20 Cal Row

WOD 150123

Weightlifting
Snatch (Every 1:30 for 6:00 - 3 FULL Snatches)

Metcon
20MIN AMRAP of:
5 Power Snatches (115/75)
10 Toes to bar
15 Wall balls (20/14)

150122

Maintenance is just as important as all the lifting that is done every day.  Mobilizing and stretching help us move better and get our muscles firing the way they are supposed to.  Just because mobility isn't programmed every single day, doesn't each of you can't do it on your own.   Addressing those little tight areas early will usually prevent bigger and more nagging injuries later.  

(working that ankle mobility...)

WOD 150122

Mobility
Leg smashing and shoulder stuff

Skill
Kipping and the Bar Muscle-up

Conditioning 

6:00 AMRAP of:

3 Bar Muscle-Ups
12 Shoulder to Overhead 95/65#
20 Lateral Hops Over the Bar

Rest 1 min

3:00 AMRAP of:
5 Bar Muscle-Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops

150121

WOD 150121

Weightlifting
Squat Clean and Jerk (EMOM 2:00 for 8:00 - 3 Clean & Jerks)

Conditioning
10:00 AMRAP of:
50 Double-Unders
40 TTB
30 Bar-Facing Burpees
20 Clean (full) & Jerks (185/125)

150120

WOD 150120

Strength
Back Squat (1x5@65%, 1x5@75%, 2x5@80%, 1x5@75%)

Conditioning 
For time:
20 cal row
60 wall balls (20/14)
20 cal row

Do pace, go ALL OUT

150119

WOD 150119

Strength
Snatch Balance + 2 OHS (4x3)
1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest

Conditioning 
5 rounds of:
12 thrusters (95/65)
15 c2b pull-ups

150116

WOD 150116

Weightlifting
Clean and Jerk (EMOM for 7:00)

Conditioning 
12:00 AMRAP for REPS:
9 OHS 115/75
9 C2B Pull-ups
9 KB Swings 24/16kg
15 OHS 115/75
15 C2B Pull-ups
15 KB Swings 24/16kg
21 OHS 115/75
21 C2B Pull-ups
21 KB Swings 24/16kg

150115

WOD 150115

Skill
Muscle-ups

Conditioning 
6 Sets
Row 250 Meters
10 Box Jumps (24″/20″)
12 Ring Dips
This will be performed with a partner, 1 partner will complete 1 round while the other rests.  Each will complete 6 sets.

Cool Down
800m run

WOD 150114

WOD 150114

Strength
Power Snatch (EMOM for 7:00 (5 TnG Reps))

Metcon
10 Rounds
15 Wall Ball (20/14)
3 Clean & Jerks (185/125)

150113

WOD 150113

Strength
Back Squat (1×5@60%, 1×5@70%, 2×5@75%, 1×5@70%)

Metcon
Run 800m
50 Thrusters 105/70#
Run 800m

WOD 150112

WOD 150112

Strength

A.  Snatch Balance + 2 OHS (4x3)
1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week,
EXACTLY 60 seconds
B. Toes-To-Bar (4 x Max Effort Toes to bar)
EXACTLY 60 seconds

Metcon

3 rounds of:
3:00 Max Effort BURPEES
Rest 2 minutes between rounds

150109

150109

Skill
Clean and Jerk (5 Reps Every 1:30 for 6:00 )

Conditioning
75 Wall Balls 20/14#
50 Ring Dips
25 Shoulder to Overhead 135/95

150108

150108

Strength
Back Squat
(1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65%)

Metcon

5 rounds of:

:45 ME Thrusters 105/75#
:45 ME C2B Pull-ups*
1:30 Rest

150107

WOD 150107

Weightlifting

Squat Snatch (5 Snatches every 1:30 for 6:00)

Metcon

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95
30 Wall Balls 20/14
21 Clean & Jerks (anyhow) 155/105
30 Wall Balls 20/14
15 Clean & Jerks (anyhow) 185/120
30 Wall Balls 20/14
9 Clean & Jerks (anyhow) 225/145
30 Wall Balls 20/14
Men's Scaled:  95,115, 135, 155
Women's Scaled:  65, 75, 95, 105

Men's beginner:  65, 85, 95, 115
Women's beginner:  55, 65, 85, 95

If all reps are completed begin again and get as far as possible in the remainder of the 15:00

WOD 150106

WOD 150106

Skill

4 x ME Kipping UB Handstand Push-ups

Conditioning

0:00 - 12:00
100 Double-Unders
15 Power Snatches 115/80
50 Double-Unders

12:00 - 24:00
50 Calorie Row
40 Box Jump Overs 24/20
30 Deadlifts 225/150#
20 Bar Muscle-Ups


*record individual times for both workouts

Happy New Year - 150105

The holidays were a crazy time.  Filled with all sorts of parties, get togethers, dinners, flights, long car rides, etc...  I personally took a lot more time off from training than I would have liked to, but life happens.   It gave me a good amount of time to reflect on the last year and think about my goals for the next.  My mind works in a mysterious way, so having a lot of time do this helped TREMENDOUSLY.  But I'm ready, I'm focused and I'm committed!  I will refrain from sharing all my personal thoughts and goals.  But, I will encourage all of you to take some time of your own and do the same.  A little reflection is good for you.  And having a focus and a plan will definitely add to your success.  

WOD 150105

STRENGTH

Complete the complex, rest 60 seconds then complete 1 ME set of TTB, rest 60 seconds before you start another set of the complex.

A.  1 Snatch Balance + 2 Overhead Squat (4 x 3 (work up to a heavy set of the complex))

B.  Toes-To-Bar (4 x Max Effort Sets)

CONDITIONING

5 rounds for total time of:

15 Burpees

20 UB Wall Balls 20/14

Rest 1:00 after each round.