WOD

Augustus is full upon us, enjoy vacations

Yet if you are here, train heartily, for those not here, are getting weak!!

 

CrossFit Classes:

Monday: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups. 7 Rounds for Time, try to do each round unbroken!

Tuesday: Deadlift x5

Wednesday: Fight Gone Bad Style: But with stations like this: GHD Sit-up, KB Swing 53/35, DB Box Step Overs 20/16” 35/20#, HSPU, Rest, 3 rounds for reps

Thursday: Hang Squat Clean for Max

Friday: 7 Overhead Squats 135/95, 5 Overhead Squats 165/115, 3 Overhead Squats 195/135, 3 Rounds for Time

Saturday: “Colin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps

 

Weightlifting Conjugate:

Monday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets

Sled Walks between legs 3 Trips

Ab Wheel Roll-outs 5x Max Reps, do better

 

Tuesday: Max Effort Upper Body

Wide Multi Grip w/pause at chest

Low Incline Lightened 1″ Bench Press -Heavy 8

Barbell Bent Over Row 5×15

Wide Mag Grip 5×8

 

Wednesday: Upper Body Accessories

Wobble Seated Military 150x

Press right at Chest at the shoulders 5 sets of 3 exertions

Single DB Overhead 5×20

Rope Cable Extensions 5×10

GHD DB’s See-Saw Row 5×20/side

Standing Bandy 3×30

 

Thursday: Rest

 

Friday: Speed Strength Clean and Jerk

Mid Thigh Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 60 of best snatch +25% bands

40 Jumps Kneeling w/ DB’s

GHD Facedown Holds accumulate 10 minutes hold something

Frontal Plane Raises 6×12, like a lat raise, but all the way overhead

 

Saturday: Absolute Strength Snatch

Competition Snatch

Heaving Snatch Balance go heavy, but save some, less that 10 reps total

Press top 1/4 above the head a few inches 5 sets of 3 exertions

Standing Banded Twists 3×30/side

Back Extensions 100x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

8″ Conventional Deadlift

Zercher Squat 5×3, go heavy

Split Squats 3×8, lightened method

Reverse Hypers 3×10

GHD Side Bends w/ Band 5×12/side

 

Wednesday:

MultiGrip Bar Middle Grip Against Bands K: Mini

Close Grip 3 Board 3×12

Banded Lying SkullCrushers 5×12

Single Handed Barbell Rows 5×8

Medium Mag Grip 5×5

Sledge Hammer Sideways 5×12/side, slam it HARD

 

Thursday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

Reverse Hypers 5×12

L-Sit Holds 10 Max Effort Holds

Hammy Curls Lying MedBall Between Feet 200x

Triceps Extensions Do 100-200 of them

 

Friday:

SSQ Box Squat, K orange and mini + 120

Speed Dead’s Sumo 12×2  160 w/ 1″ and micro bands

Strict Reverse Hypers 5 sets

Bandy Side Steps 4 trips up and down the gym

Hanging Knee Raises 100x

 

Saturday:

Duffalo Bar Straight Weight 8×3 K: 100

Dips 5 sets

Cable Rope Triceps 5 sets

Standing KB Rows 3×30

100 Thumbs up A’s

Band Rotators 3x burning/side

Ah yes, this is the week after. Now I’m all set

CrossFit Classes:

Monday: Bench Press max 5

Tuesday: Back Squat x3

Wednesday: 20 Minute AMRAP of: 35 Double Unders, 30 Alternating DB Snatches 40/25, 15 DB Hang Clean and Jerk R, 15 DB Hang Clean and Jerk L 40/25

Thursday: Karen

Friday: Row 300m, Bike 600m, Backwards Sled Drag Down the Gym, trade rounds with the team, do at least 3, load the sled so it’s devastating

Saturday: “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups

 

Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

Clean and Jerk

Banded SN Romanian Deads 5×3

DB “”Cleans” 5×15

GHD Face-Up Twists Hold DB at arms length 200x

 

Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets

Banded “Running” Hammy Curls 4×50

Flutter Kicks with Ankle Weights 300x

 

Wednesday: Rest

 

Thursday: Speed Strength Snatch

Below Knee Hang Muscle SN w/pause 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 55% + 25% Bands

Zercher Belt Squat 5×5

40 Seated Jumps with Vest + DB’s to CL

45 Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25

 

Friday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Concentric Back Squat for Max Rack

Pull w/ Bands 5×3

Clean Landing Position 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Scissor Kicks Hypers 200x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Kneeling jumps

Ultra Wide Goodmorning Safety Squat Bar, use the monolift

Belt Squat 5×6, against bands

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

Cable Oblique Crunches 3×15/side

 

Wednesday:

Pin Press 14

Flat DB Bench max reps with 50’s, 4 sets

Bandy Triceps 100x

Single Handed Barbell Rows 5×8

Close Mag Grip Pulldowns 5×5

Standing Banded Twists 3 sets of 30/side

 

Thursday:

40 Kneeling jumps

Reverse Hypers 5×10

Weighted Planks w/ Belt Accumulate 5 Minutes

Hammy Curls Ankle Weights in Belt Squat 200x

Triceps Extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 115

Speed Sumo Dead’s 175 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Belt Squat Marching 400 steps

Cable Pulldown Abs 4×25

 

Saturday:

Multi Grip Bar w/Bands: 7×3 K: 70 Micro Bands

Push-Ups, 3 sets all out

Incline Elbows Out DB’s 3 sets

Barbell One Armed Row 5×8/side

100 Lying Bandy Sweeps

Lying DB Rotators 3x burning/side

 

 

CrossFit Games Week!!

Carrie and I are both in Madison for the Games!  Look for me in the background judging, and you’ll never find Carrie, she’s doing athlete control behind the scenes in the bunker well hidden from prying eyes!

 

CrossFit Classes: Yes, we’ll be scaling these workouts…  Yeesh!

Monday: “Holbrook”

Tuesday: Push Press for 5 RM

Wednesday: “Severin”

Thursday: “Luce”

Friday: 30 Second Hollow Rock, 30 Second Hollow Arch, 30 Second Plank, 30 second facedown GHD hold, 10 rounds for quality, hold a weight on the ghd if needed

Saturday: “Garrett”

 

Weightlifting Conjugate:

Monday: Upper Body Accessories

Handstand Push-ups do 45

Elbows Out DB Extensions 3×15

Strict DB Kickbacks 3×20

Single Arm Cable PullDown 5×20

Lying Rear Delts DB 5×20

 

Tuesday: Rest

 

Wednesday: Speed Strength Clean and Jerk

Banded Power Clean from 8″ Blocks no jerks 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands

Follow the 20×1 Concentric Jerks

Banded Sumo DL 20×1 55% of best Sumo DL +25% bands

Ankles + DB’s 40 Seated Jumps

Face Up Holds accumulate 10 minutes with weight

Single Arm Rear DB Flyes 6×20

 

Thursday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday: Absolute Strength Snatch

Below Knee Hang Snatch

2 Board Bench Press7x1 90%

Press Sticking Point at the forhead 5 sets of 3 exertions

Single Arm Allen Lift 5×15

Reverse Hypers 180lbs 5×12

 

Saturday: Dynamic Effort Lower Body

Straight Bar on Back, Box Squat 12×2 50% + 25% Bands Wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Glute Ham Raises 5 sets all out

Seated Bandy Abduction 200x 1” band

Reverse Hypers Single Legged 90lbs 4 sets/side

GHD Sit-ups 4×25

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Wearing Ankle weights and holding DB’s

Low Box Narrow Stance Back Squat -SSQ

Leg Press 5×8, go heavy

Glute Ham Raises 5 x max reps

Reverse Hypers 3×20

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Freak Bar Against Chains K: 2/side

Max Reps 85 in 3 Minutes

Rope Cable Extensions 5×10

Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8

Pull-ups 5×5, use bands if needed

Single Arm Allen Lift 5×15, use a sizable DB

 

Thursday:

40 Seated Jumps Wearing Ankle weights and holding DB’s

Reverse Hypers 3×30

L-Hang Holds 10 Max Effort Holds

Hamstring Curls Lying Ankle Weights 10 minutes

Triceps Extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 105

Speed Sumo Deads 160 w/ 1″ and micro bands 20 singles

Inverse Curl Negatives 25x

Seated Bandy Abduction 3 times burnt

Allen Lift 5×8

 

Saturday:

Multi Grip Bar w/Bands: 8×3 K: 65 Micro Bands

4 sets alternating DB’s 40’s max reps, DB Bench Press

Triceps DB Kickbacks Palms Down 4 sets

Barbell One Armed Row 5×8/side

100 Lying Bandy Sweeps

Lying DB Rotators 3x burning/side

 

 

Does that make this the week after?

CrossFit Classes:

Monday: Fran

Tuesday: Bench Press!!!

Wednesday: Filthy 50’s

Thursday: Muscle Ups, come train ‘em!

Friday: “Ledesma”

Saturday: “Mini Gilligan”

Traditionally 30 minutes bike, 20 minutes run, 10 minutes row, 3 rounds for distance. Can be smish-smashed into any order to allow up to 4 people to go, and there might need to be a sign up scenario for this too, and potentially a long day at the gym.

 

Weightlifting Conjugate:

Monday: Speed Strength Snatch

High Hang Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Duffalo Bar on Back, Box Squat 10×2 with 60% of Back Squat max, and 25% Chains, wide stance

Zercher Belt Squat 5×5

40 Seated Jumps Vest + PVC SN

Banded GM’s 200x, use a big band

Banded Ab Mat Sit-ups 4×25

 

Tuesday: Sleds Work Session

3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Deadlift for Max

Belt Squat Overhead Squat for Max

Single Arm Allen Lift 5×15 /side

Flutter Kicks against Bands Hypers 200x

 

Friday: Lower Body Accessories

45 Degree Hip Extensions 5×10

Walking Lunges Bar on Back 5×12/side

Reverse Hypers Angle 180lbs 4 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Hollow Rocks do 100, ankle weights on wrists

 

Saturday: Max Effort Upper Body

Close Grip 1 Board w/ 4 Chains/side -Straight Bar

Seated DB Military Press Heaviest 8, 3 sets

Seated Cable Row 5×12 band it

Medium Mag Grip 5×8

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Wearing a weighted Vest

Front Banded Cambered Bar Goodmorning x3

Rack Pulls 17 w/ 2 1″ Bands 3×3

Hip and Back Extensions 5 Sets

Freedom Marching 4×75

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Floor Press for Max

Multi Grip Bar Close Grip 5 Board 3×12

Elbows Out DB Extensions 3×15

Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8

Underhanded Straight 5×15

MedBall Shot Puts 5×8/side throw it hard

 

Thursday:

Wearing a weighted Vest 40 seated jumps

Reverse Hypers 5×15

L-Sit Holds 10 Max Effort Holds

Hamstring CurlsBanded 200x

Triceps Extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 95

Speed Dead’s Sumo 160 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Sideways Sled Marching 4 trips with 2 plates and a 25 on there.

GHD Sit-ups 5×20

 

Saturday:

Multi Grip Bar w/Bands: 8×3 K: 60 Micro Bands

Freak Bar Partials 5 sets top half

Multi Micro Single Arm to the Front 5 sets triceps extensions

Ring Row feet on Box 5x Max Reps

100 Jumping Pull-ups

Shoulder Horn 3x burning/side

The week before the week before, the week before

CrossFit Classes:

Monday: Lynne w/ Strict Pull-ups

Tuesday: OHSQ, Toes to Bar, Wall Ball Shots

Wednesday: 3, 1k Rows for PR and within 10 seconds after that!!!

Thursday: Power Snatches 75/55 and Overhead Backwards Stationary Lunges 75/55

Friday: DB Power Clean and Push Press, with 200m Runs

Saturday: “Ryan”

 

Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 4 sets regular grip, with 50% and 1-3 Chains/side 8×3

Pin Bench Press 4” off Chest 3 sets all out

Lightened Method Barbell JM Press 5×12

DB Rows but use a barbell long-ways 3×20/side

Do 60 Pull-ups

DB Hammer Curls 5×10/side

 

Tuesday: Sleds Work Session

3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Power Clean and jerk

Sumo Chain Deads 5×3

Mid Thigh CL Pull 5 sets of 3 exertions

Clean Shrugs on Barbell, 5×12

Banded Leg Raises 100x

 

Friday: Lower Body Accessories

45 Degree Hip Extensions 5×10

Walking Lunges Bar On Back 5×10/side

Reverse Hypers Regular 180lbs 4 sets

Zombie Sled Walks 2 trips Holding Sandbag in front

Standing Cable Crunches do 100 with same weight as last time

 

Saturday: Special Strengths

Work to Max 40m Farmers Carry then into 4 Rounds of 30 Sledge Hammer Strikes against tire and 30 70# Russian KB swings

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Concentric Back Squat at K: 13 -Straight Bar (SB)

Lightened Method Straight Bar GM 5×5 70%

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets add weight

Barbell Side Bends 7×5

 

Wednesday:

Duffalo Bar Regular Grip Low Incline Lightened 1″ Bench Press -Heavy 8

Low Incline DB Extensions 5×8

T-Bar 5×5 lightened monster mini

Close Supine Mag Grip Pulldowns 5×8

Walking Resist Twist w/ Band 5 sets of 5 exertions

 

Thursday:

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Reverse Hypers 5×12

Weighted Planks w/ Belt Accumulate 5 Minutes

Lying MedBall Between Feet 200x Hammy Curls

Triceps Extensions Do 100-200 of them

 

Friday:

SSQ Box Squats K orange and mini + 135 12×2

Sumo 160 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Sideways Sled Marching 200m K: 2 and a 25

Cable Pulldown Abs 4×25

 

Saturday:

Straight Bar 8×3 Bands K: 75K: Micro band

Decline DB Press 4 sets

Underhanded DB’s 4 sets Triceps Extensions

Low Row on the Belt Squat 5×8

100 Bandy Sweeps

Lying DB Rotators 3x burning/side

Another Day, Another Fitness, The More the Merrier!

CrossFit Classes:

Monday: “Roy”

Tuesday: “Nancy”

Wednesday: Military Press x3 and Annie

Thursday: Clean Max 2

Friday: “Moon”

Saturday: Team Chelsea, I go, you go for 30 minutes, max rounds

Weightlifting:

Monday: Lower Body Accessories

GHR 5×5

Leg Press 3×30

Reverse Hypers Single Legged with Bands 90lbs and 2×1” 4 sets

Sled Walks between legs 3 Trips

L-Sit Holds accumulate 4 minutes

 

Tuesday: Max Effort Upper Body

4” Cambered Bar mini bands

Close Grip 3 Board 3×12

Seated Cable Row 5×12 band it

Close Mag Grip Pulldowns 5×8

 

Wednesday: Upper Body Accessories

Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times

Jerk Landing Position, split and bar overhead 5 sets of 3 exertions

Hammer Grip Bar Lying Extensions with a band at angle to floor 5×15

Low Incline DB Extensions 5×8

Single Arm Cable PullDown 5×15

Lying Rear Delts DB 5×20

 

Thursday: Rest

 

Friday: Speed Strength Clean and Jerk

Clean and Jerk 4×2 70%, 4×2 75%, 4×2 80%

Banded Sumo DL 20×1 50% of best Sumo DL+25% bands

40 Seated Jumps with Vest

Easy Hypers 5×30

Weighted Pass Throughs 50x

 

Saturday: Absolute Strength Snatch

Power Snatch from 12″ Blocks

Concentric OHSQ work to Max (10 reps or less total above ~70%, counting all attempts, made and missed)

Press right at Chest at the shoulders 5 sets of 3 exertions

MedBall Shot Puts 5×20/side

Hip and Back Extensions 75x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Weighted Vest use your arms

Above Parallel Box Squat, Normal Stance, Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Split Squats 3×8, lightened method

Reverse Hypers 3×10

GHD Side Bends w/ Band 5×12/side

 

Wednesday:

Close Grip 5 Board Straight Bar Multigrip

2 Board for 5×5

Rope Cable Extensions 5×10

Single Handed Barbell Rows 5×6/side

Wide Mag Grip 5×8

MedBall Shot Puts 5×8/side throw it hard

 

Thursday:

Weighted Vest use your arms

Reverse Hypers 5×8

L-Hang Holds 10 Max Effort Holds

Ankle Weights in Belt Squat 200x Hamstring Curls

Triceps Extensions Do 100-200 of them

 

Friday:

Normal Stance, Straight Bar Box Squat with Chains 12×2 with K: 120 and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

Banded Ab Mat Sit-ups 5x Max Reps

 

Saturday:

Fat Bar 8×3 K: 60 and 1 Chain Band

Dips 4 sets max reps

Decline Elbows Out DB’s 4 sets Triceps Extensions

Banded Seated Row 5×12 100 Pull Aparts 1″ Band

Band Rotators 3x burning/side

You aren’t going to get the butt you want by sitting on the one you have

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