04Nov13: Monday- Not a beginner work out, bring your big boy pants Mudder fruckers

BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.


Conditioning
Time to beat: Elisabeth Akinwale – 7:03.  (hahhahahahahaha  that is probably my t2b time) 

For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#     (or 80% your 1RM clean weight)
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

14Jun13: Friday. Pay Day

Strength

1a)     5x3 DL.      Pause at the knee.  Heavier than last time
1b)     5x3 Bench Press.     Same weight as your reps of 2 last week.

2)       5x3 HBBS @ 65%    Rest 90s.


CONDITIONING


12min AMRAP
Row 150m
15 push ups

07jun13: Friday. DL and Bench baby. (like it would be something else)

We are traning.  The song will remain the same (for a bit).

Strength

DL  7x3.    Heavier than last time if you got all reps

Bench 7x2.   Heavier than last time if you got all reps.



CONDITIONING

10min AMRAP
5 Heaving Snatch Balance (80%)
10 Pull ups
15 Wall Balls

31May13. Friday. Deviation from the norm.

A small deviation from the normal friday routine.....

BBG

1) Take 12 minutes to work up to a 80% Snatch - no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk - no more than 7 total reps.

Conditioning

4 rounds for time of:

Row 20 Calories
15 T2B

10 Bench Press @ 80-85% BW

5  DL @ 150% BW

17May13: Friday. Bring it today, The wknd is upon us.

Strength

1a) 3X10 Deadlifts @ 70% - rest exactly 2:00.
1b) 3X10 Bench Press @ 70% - rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Conditioning

For time:

100 Double-Unders

40 TTB
30 HSPU (regionals standard)
20 Shoulder to OH 135/95#
90' Walking Lunges (front rack) 135/950#  (this will be interesting)

*If you have one, try to use an axle bar for this piece.

10May13: Friday DL and Bench. Big Boy Short Day

Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

IF you are not using bands, OR don't feel like it go heavier than last week.  If you fail to do all 7x3 with good form then repeat the weight and get the form corrected!  Drop weight if you have to.

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.

.

Conditioning

"(Power) Elisabeth"

21-15-9 of:

Power Cleans 135/95#
Ring Dips

WHO doesn't want these????

31Jan13- Thursday bonus hero

M Rod special request.  

Mr. Joshua
5RFT
400M run
30 GHD
15 DLs (225/155?)

18Jan13: Friday. DL and bench bitches

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

11Jan13: Weeks not over yet.

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

I started 'following' Spencer Arnold.  Good Oly Lifting tips.  But also some other goodies too:

A CONFEDERATE SOLDIER'S PRAYER

Author Unknown,

(Attributed to a battle weary C.S.A soldier near the end of the war)

I asked God for strength, that I might achieve;

I was made weak, that I might learn humbly to obey.

I asked for health, that I might do greater things;

I was given infirmity, that I might do better things.

I asked for riches, that I might be happy;

I was given poverty, that I might be wise.

I asked for power, that I might have the praise of men;

I was given weakness, that I might feel the need of God.

I asked for all things, that I might enjoy life;

I was given life, that I might enjoy all things.

I got nothing that I asked for, but everything I hoped for.

Almost despite myself, my unspoken prayers were answered.

I am among all men most richly blessed.

07Jan12: Monday. Familiar Routine

BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Bar"
7 Deadlifts 275/185#

3 Muscle-Ups

20Dec12: Bonus Day- Bring the pain

Everyone's favorite....


LINDA


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

30Nov12: Friday-Strength and some Tough Conditioning.

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

If setting up bands is a bit too difficult I would set up bar w/ about 75-80% of 1RM

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
These % are based on a date we were on 'holiday' which was a 7x2 'as heavy as possible'.   Based on this you may want to base it off your 1RM and subtract 10%.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)  OR Double Unders (user's choice)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#  (G Sully's favorite )
*Rest 1 minute.

Midline

5 min alternating BB TGU 95/65#

(not for reps, but perfect form)

30Oct12: Tuesday....

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.     (10-12min)

NOT DOING THIS WEEK

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

(10-15 min)

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups (ouch)
12 Deadlifts 275/185#

26Oct12: Friday- Put your money where your mouth is

1RM Snatch-  5 attempts
1RM C&J-     5  attempts

3RFT:   275/325# DL, 50 DU   10min or less for 50# bonus.   1# bonus for every s under 10.
 OR
3RFT:  185 DL, 50DU    9min for bonus structure


PRs where had today.  Not sure about everyone, but don't be discouraged.  All depends on where you are on your bodies natural rhythm or cycle.   As we progress (or not), there will be natural ups and downs based on nutrition, sleep, stress...  

jz- 
Snatch-  150 (pr)  failed 155 x2.
C&J -  190 not a pr.
DL/DU-  8:08  not a pr.   DU stunk!

g. sully

120 Snatch

165 Clean and Jerk

 DL/ DU:   8:00

san fran

snatch-  105

C&J-      165  (clean 175 pr)

DL/DU-    4:00  (LOOKOUT!)

Arturo

Snatch-    135

C&J-          210   he'd have a 240# jerk if he'd learn how to jerk!

DL/DU:   9:09.    SMOKED the first round.  Then fell apart.....

We'll do something like this again.   maybe we'll base it on weight.   Or gender.   Or scheme it so only the coach/author can win.....

28Sep12: Friday BigBoy Pants!

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

Strength

1a) 3XME Bench Press @ 85% of 120905 - rest 75 sec.
1b) 3XME Weighted Strict Pullups @ 75% of 120905 - rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 275/185#
20 Burpees

10aug12: Friday = funday.

Having technical difficulty getting video off my phone.  So no G Sully and S. Larceny form Reviews.....

Similar but different.

Strength

1a) 10X2  Deadlift (10# heavier than last week)

or

10x2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning

4 rounds for time of:

6 Muscle-Ups
6 Box Jumps 32/26"  (1 xtra riser than normal)
24 OHS 65/45#

MU Sub-  12 PU/ 12 Dips/ 12 K2E

Midline

1a) 3X20 Back Extensions– rest 60 sec.

 1b) 3XME Strict T2B – rest 60 sec

03Aug12- FRIDAY Back to OUTLAW

I found that typical Crossfit workouts make me sore.  OUTLAW makes me stronger and more tired.....

So here we go.

Strength  

DeadLift 10 x 2.   85% of your heighest weight from Tuesday
Incline Bench 5x5   Heavy, but no missed reps.    Do every other DL set.

Conditioning

7 Min AMRAP

12 Pull ups
12 Pistols
12 HR Push Up

Mid-Line

3 x10  Good Morning
3x20   Unbroken GHD.  

Friday: 20apr12 Snatch/Jerk PR?

Spend 15min finding 1RM Snatch   (No more than 5 'attempts')
Spend 15min finding 1RM Clean and Jerk   (No more than 5 'attempts')

Note-  attempt is considered after warmup.  So do a few reps to get form burned in then start first attempt around 80-85% of previous 'max'.

THEN

21,15,9

225# DL
24"  Box Jump

(Should be 315/30 but i'm mortal and want to try this at a higher intensity)

August 15th - August 19th WOD schedule

Goal is to have specifics up later, but it looks like this thus far:

M-   12min AMRAP:   400M run, 5 Deadlifts  (post rounds and load)
T-     'Gator'   8RFT:   5 185# Front Squat, 26 Ring Push Ups
W-    Behind the head Jerk.    1-1-1-1-1-1-1
Th-    The usual.  Rest, Stretch, RUn, Row, Swim.  
Fri-    TBD


TODAY-

Wed: 110% Effort

Today's recommended WOD is intended to hit the opposite end of the spectrum from yesterday.  Yesterday was speed and Metabolic Conditioning.  Today is strength.

15-12-9-6-3
Deadlift
Bench Press

Weights  110% of your 'Linda' weights.
Linda Weights:   DL-  150% of BW, BP 100% of BW.
Scale as needed.

Alternate WOD (but not recommended)
Crossfit mainsite:
3RFT
400M, 15 hang snatch 95#, 9 HSPU

Post choice of workouts, results, why you made your choice. 
Grain challenge update:  Starting to wonder 'why'?   Is this normal.  Started thinking this is like an old 'Seinfeld' episode.  Are we 'king of our domain'  can we avoid grains?  How long?