31jul13. Wed. a lot of work to get done

Due to my vacation schedule, this is gonna be my TEST day for squatting.

BBG

1) 3X5 Muscle Snatch - heavy but keep it a true Muscle Snatch, rest 1:30 DEMO VIDEO

2) 7X2 Snatch from worst position - heavy but perfect, rest 60 sec.

*Note: The "worst position" distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans + 1 Jerk from worst position - heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X8 Narrow Grip Bench Press (hands 8-12" apart) - heaviest possible, rest 60 sec.
1d) 4X15 GHD.

17July13: Wed. Wk 2 of the sq cycle

Strength 1  (20min)

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG  (20 min)

1) 10 minutes to work to a max Power Snatch for the day, then:

2) 10 minutes to work to a max Power Clean & Jerk for the day, then:

**  I Need to know if you liked this better or the EMOM from last week.    *****

Strength 2

1a) 4XME strict pull lups -  rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 GHDs , rest 30 sec.

05jun13: Wed. Clean, Jerk....

BB GYM

10 x 1 Hi hang clean + 1 Jerk

Conditoning

20 Burpee Over-the-Box Jumps 20"
40 GHDs

20 Burpee Over-the-Box Jumps 20"
40 Row for Calories
20 Burpee Over-the-Box Jumps 20"
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20"

17APR13- Wed. Finish strong

15min to find 1RM C&J

Then
(1) Outlaw Crossfit
21,15,9
OHS    95/65
Pull ups



(2)   JPs Pool Side Prep

20min AMRAP
5 HSPU
10 Bench Press (3/4 BW)
15 GHDs
20 DU

08April13: ooomph back at it.

BBG
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

Conditioning
For time:

100 Double-Unders
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#

11Mar13: Monday. GYM's open, back to work

We are week behind, so i'm wondering if Rudy  new what 13.1 was gonna be....

I kind of want to do it again to get those last 4 reps.

BBG

1) 10X1 First Pull + Hang Snatch - heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls - heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS - heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

25Feb13. Monday. Back to work.

BBG

1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.

1. Notes: These should be performed UB if possible, but it is not required.

2. 2a)  3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.

1. Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.

Skill/Midline

1a) 3X20 UB GHD Situps (as fast as possible) - rest 60 sec.

1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

1. Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 165/100#

30 Wall Balls 20/14#

6 Power Cleans @ 165/100#

15 T2B

9 Power Cleans @ 165/100#

15 T2B

6 Power Cleans @ 165/100#

30 Wall Balls 20/14#

3 Power Cleans @ 165/100#

60 Double-Unders

15Nov12: Thursday BONUS post.

Bonus WOD.   If you've made it this far, here is what to improve stamina and/or burn some calories

Warm up-
10 Rounds
Row 250m
25 Push ups (make them perfect)

Conditioning-
3 RFT
10 Box Jumps (24/20")
15 Pull ups
20 GHDs
25 KBs (2/1.5)

Yes, i made this one up.  BUT the word of the day here is 'unbroken'  Pick numbers/loads so you can do these UNBROKEN......   Dial up the intensity on this one and embrace the suck. 






If you look at this, I think the majority of us (if not all) are scoring 3s and 4s.  So we stack up pretty good!   Feel good about yourself for say 30s, then get back to work!

 

Where do you stack up?

If someone asked you what your fitness level was, what would you tell them?  Beginner?  Advanced?  Somewhere in the middle?  Those terms are all well and good, but a bit vague, don’t ya think?  Wouldn’t it be better to really know where you stood?  For one, you’d be able to find fitness programs that were a much better fit for you.  Isn’t annoying when you start a workout and realize 10 minutes in, it was made for someone who considers a mile run a serious workout?  On the flip side, it always a bit de-moralizing when you’ve got to quit your workout early because one more burpee will probably have you running to the bathroom to puke everywhere?
Not only will figuring out where you stand help you choose better and more appropriate workouts, but it’ll help you gauge your progress.  Too many people fall into the same routine because they can’t tell if they’re making any progress.  You’ll have no idea if all the work you’re putting in is getting you anywhere if you don’t have a baseline to compare to.  This is why I’m going to give you a baseline fitness abilities test that I use with all of my clients.  This test was designed to measure all of your most vital fitness skill sets and show you how you stack up.  From there, I can recommend programs that are better suited to you and your abilities, thus making our workouts even more effective for you.  So without further adieu, let’s check these quick fitness tests out…

1. Max Burpees in 1 minute.  This one is pretty simple.  Perform one full minute of burpees, counting each rep.  1-8 = 1 point.  9-16 = 2 points.  17-24 = 3 points. 25+ = 4 points.
2. 1 Mile run.  Oh yes..the mile run.  How many are immediately taken back to grade school here?  A mile is a perfect gauge of mid-distance endurance and will let you how you’re cardiovascular system is doing.  13+ minutes = 1 point.  10-12:59 = 2 points. 7-9:59 = 3 points. Sub 7 minutes =4 points.
3. Max Squat.  You’ll need to be careful here not to injure yourself; we’re just looking for a ball park.  The 1 rep max squat is a great testament to your body strength.  As you may know, the squat targets a wide variety of muscles in your lower body, giving you a good overall sense of your lower strength.  50% of your bodyweight = 1 point.  100% of your bodyweight = 2 points.  150% of your bodyweight = 3 points.  150%+ of your bodyweight = 4 points. 
4. Max Bench Press.  Definitely grab a spotter for this one.  Like the squat, we want to see how much weight you can press in one repetition.  The bench press, while no means the best indicator of total fitness ability, despite claims by meatheads everywhere, provides a good gauge of your upper body strength.  0-40% of your bodyweight = 1 point.  41-80% of your bodyweight = 2 points.  81-120% of your bodyweight = 3 points.  121%+ of your bodyweight = 4 points. 
5. Jump Rope skips in 1 minute.  This one is going to test not only your endurance, but your speed, agility, and muscular endurance in both your upper body and lower.  Go for max skips in minute and be sure to count each jump once.  0-40 skips = 1 point.  41-80 skips = 2 points. 81-120 skips = 3 points.  121+ skips = 4 points.
6. Max Plank Hold.  Time to take things down to the ground and see how that core strength is doing.  We’re going to test your ability to hold a plank, so simply get into position, keep good form (hips level and square to the ground), and hold until the burn overtakes you.  0-30 seconds = 1 point.  31-60 seconds = 2 points. 61-90 seconds 3 points.91+seconds = 4 points.
7. Max Box Jumps in 1 minute on ~18 inch box. Feel free to use a bench or box for this one, just make sure its right about 18 inches.  Start the timer and see how many reps you can knock out.  This one tests your ability to perform during plyometric exercise which is a good gauge of your explosive power and fast-twitch muscle endurance.  0-12 jumps = 1 point.  13-20 jumps = 2 points. 21-28 jumps = 3 points. 28+ jumps = 4 points.
8. Max Clean and Press in 1 minute.  For the weight on this one, use 50% of your bodyweight.  This fitness test is going to determine how well you perform high-intensity muscular endurance exercises with an aerobic element.  In other words, how will your muscles perform when you’re gasping for air?  Use proper form and go for max number of reps in 1 minute.  0-6 reps = 1 point. 7-12 reps = 2 points. 13-19 reps = 3 points. 20+ reps = 4 points.

Needless to say, you’re going to want to split these fitness tests up and perform them on different days to determine your true potential.  Having said that, and now that I think about it, this could probably pretty easily be turned into a killer circuit style workout.  Give me a little while and I’ll see what I can do here, but for our purposes today, let’s just focus on using this to test our abilities.
Once you’ve completed them all, it’s time to figure out how you stack up.  Make a note on your performance of each exercise, then compare to the guidelines below…

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.