WOD

Crazy Dayz!

Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time  ***TDE: 30 Wall Squats***

Tuesday: DT Great Hero WOD 🙂   ***TDE: 30 Burpees***

Wednesday: Front Squats!!  ***TDE: 30 Push-ups to Down Dog***

Thursday: Josh  ***TDE: Accumulate 3 minutes in Plank***

Friday18.1 whatever it is, it shall be!   ***TDE: 30 Wall Squats***

Saturday: Push Press for Max 5 *** Subject to change, seems safe though…  ***TDE: 50 Hollow Rocks***

Sunday:  ***TDE: Go for a walk!***

 

Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, with 50% and 25% bands 8×3

Flat Alternating DB’s 4 sets all out

Rocking DB Extensions 5×10

Bench Pull 3×20 like chest supported row but lying on a bench

Do 60 Pull-ups DB

Hammer Curls 5×10/side

 

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
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, 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

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Mid Thigh Hang Power Clean and 2 jerks Sumo

Chain Deads 5×3

Isometrics: Top 1/4 OHSQ 5 sets of 3 exertions

DB Upright Rows 5×15

GHD Face-Up Twists Hold DB at arms length 200x, like a 25 should do it

 

Friday: Lower Body Accessories

Belt Squats 5×10

Walking Lunges Overhead 5×10/side

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets

Sled Walks between legs 3 Trips

Standing Cable Crunches do 100

 

Saturday: Special Strengths

5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Barbell on Back Wide Stance Concetric Only Goodmorning x3

Belt Squat 5×6, against bands

Split Squats 3×8, lightened method

Reverse Hypers 3×10

Barbell Side Bends 7×5

 

Wednesday:

Wide Grip 2 Board

Close Grip 5 Board 3×12

Low Incline DB Extensions 5×8

T-Bar 5×15 lightened method with a monster mini

Medium Supine Mag Grip 5×10

Standing Banded Twists 3 sets of 30/side

 

Thursday:

Barbell on Back 40 seated jumps

Reverse Hypers 5×15

Weighted Planks w/ Belt Accumulate 5 Minutes

Ankle Weights in Belt Squat 200x Freedom marching

Triceps Extensions with a bandDo 100-200 of them

 

Friday:

SSQ Blue band + 285, K orange and mini + 145 10×2

Sumo 330# w/2 1″ and 175 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Belt Squat Marching 400 steps

Hanging Knee Raises 100x

 

Saturday:

Multi Grip Bar w/Bands: 7×3  K: 65 Micro Bands

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Banded T-Bar 5×12

75 Chest to Bar JPU’s

Lying DB Rotators 3x burning/side

Feb 12th through the 17th

Monday: “Wittman” But LCF’s version that still honors this warrior and allows us to preserve good variance in our programming.   ***TDE: 30 wall squats***

Tuesday: Tommy V Ropes and Thrusters ***TDE: accumulate 3 minutes in a downward facing dog***

Wednesday: “Hansen” LCF Version 🙂 Three rounds for time of: 2 pood Kettlebell swing, 10 reps 20 Burpees 30 Glute-ham sit-ups  ***TDE: 30 push-ups***

Thursday: Deadlifts x5  ***TDE: 30 Squats each with a different foot spacing***

Friday: Tabata Plank, Tabata handstand Hold, Tabata Push-ups, Tabata Double Unders ***TDE: 30 Lunges, different directions***

Saturday: Weighted Pull-up for Max, followed by 21-15-9 Med Ball Clean 30/20 and Pull-ups***TDE: 30 glute bridges, 30 crunches twice***

 

 

Conjugate Dreams:

Monday: Absolute Strength Clean and Jerk

Mid Thigh Hang Clean and Jerk

Banded Rack Pulls 5×3

Isometrics: OHSQ Sticking Point 5 sets of 3 exertions

DB “”Cleans”” 5×15″

Banded Leg Raises 100x

 

‘Tuesday: Lower Body Accessories

Sumo Stiff SN DL 5×5

Leg Press 5×20

Reverse Hypers Regular 270lbs 3 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Abs: Scissor Kicks ankle Weights 200x

 

Wednesday: Rest

 

Thursday: Speed Strength Snatch

Mid Thigh Hang Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Safety Squat Bar on Back, Box Squat 12×2 60% of Low Box Max +25% chains, wide stance

Safety Squat Bar Goodmorning 10×2 80%

DB to Snatch Back Extensions 100x -ask me 🙂

GHD Sit-ups 4×25

 

Friday: Sleds Recovery Session

Sleds Recovery
Dragging:
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

Banded Box Squat for Max

Rack Pull w/ Bands 5×3

Isometrics Top 1/4 OHSQ 5 sets of 3 exertions

KB Shot Puts 5×20/side

Easy Hypers 200x 90lbs, just swing

Sunday Rest

 

 

The CrossFit Open is coming!

Hey guys!  It’s that time of year again :). The 5 week smash session starts Thursday night the 22nd!  We’ll be running the workouts Friday all day in classes for anyone registered and for those unregistered as well.  Scaling WILL ALWAYS be in effect, so don’t think that you have to use CrossFit.com’s standard scaling or anything like that if you’re unregistered.

What Changes?

Mostly the adherence to hyper strict range of motion standards.  And the use of Judges throughout the workout.  Counting for yourself is over!  Unless the workout is super long and we can’t run two heats in the 1 hour session, then get after it, and only those that are registered will have Judges to ensure range of motion and proper counting.  Easy day.

How do I register?

Go to games.crossfit.com and it’ll be right there for you to check out.

Do I have to register?

Only if you want to see yourself on CrossFit.com’s leaderboard.  Which is actually pretty cool to see how you stack up against the world at large (albeit a fairly fit cross-section of all CrossFitters) and potentially seek to improve your score from year to year.  Otherwise, nope no need.

I thought about doing a big hullabaloo for it, and I just can’t bring myself to pitch a full fledged intramural shenanigan with shirts, and trophies and scoring, it’s all too pagentish, and high schooley, and I think far too highly of all you wonderful rock stars to peddle some sham like CrossFit Tolo to you.  You’re welcome :). Let’s watch the release, wonder at how fit the elites are, then come in and smash the version of their workout we can do, hard, and then know we’re fitter for it, and enjoy the rest of our day.

Here we go! Last week was a doozy!

Monday: clapping push-ups,  burpees,  squat thrusts, air squats

Tuesday: Randy 75 power snatches 75/55 for time

Wednesday: Back squats once done with squats do 1 Jerk from the back rack with it

Thursday Annie and a press afterwards

Friday: Row, max push-ups rest a while, row max Pull-ups, rest a while, row, max wall ball shots 20/14

Saturday:  db deads, db hang power cleans, dB jush jerks 40/25

Powerlifting Meet after classes are over, stay and watch!!

 

Conjugate:

Monday Upper Body Accessories

Handstand Push-ups do 45

Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Elbows Out DB Extensions 3×15

Strict DB Kickbacks 3×20

GHD DB’s See-Saw Row 5×15/side

100 Pull Aparts 1 Band

Tuesday Rest

Wednesday Speed Strength Clean and Jerk

Mid Thigh Hang Power Clean and 2 jerks 4×2 70%, 4×2 75%, 4×2 80%

Panda Pulls 10×2 75% SN

Ankles + DB’s 40 seated jumps

Ankle Weight+Ball Strict Hypers 200x

Single Arm Rear DB Flyes 3×20/side

Thursday Sleds Recovery Session

Sleds Recovery
Dragging:
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

Mid Thigh Hang Muscle Snatch

1 Board Bench Press7x1 90%

Rest week on ISO’s

Sledge Hammer Sideways 5×30 strikes/side

Hip and Back Extensions 75x

Saturday Dynamic Effort Lower Body

Safety Squat Bar on Back, Box Squat 12×2 55% of Low Box Max +25% chains, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Inverse Curls, use a band 5×10

Sideways Sled Marching 2 Trips, with Micro around ankles Single Legged with Bands 90lbs and 2×1” 4 sets

Hanging Knee Raises 4×25, use ankle weights or a ball

Sunday Rest

This weeks preview, get your sock!

Monday Thompson 10 rounds for time of: (yeah right!!) 15 ft Rope Climbs, Back squat, Farmer carry,  **(TDE: 50 Glute Bridges, 1 minute plank)**

Tuesday: Row, pull-ups, lunges, easy day  *(TDE: 30 wall squats)**

Wednesday: Chain bench press for 3 reps max 1  *(TDE: accumulate 2 minutes in a reverse table pose)**

Thursday: rounds of: 30 sec l-sit, 30 sec pvc ohsq bottom hold, 30 sec l-hang, 30 sec handstand hold, nasty nasty fun times!!  *(TDE: 30 burpees)**

Friday: Kettlebell swings, Box jump, Run 400 meters, Burpees, Wall ball shots,  *(TDE: accumulate 3 minutes in a plank)**

Saturday: Nate AMRAP 20 of 2 muscle ups, 4 hspus, 8 kb swing 70/53  *(TDE: 30 push ups)**

 

Week 5

Monday: Speed Strength Snatch

Muscle Snatch from 8″ Blocks” 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 10×2 60% + 25% Bands

Safety Squat Bar Goodmorning 10×2 80%

40 Seated jumps for Height – sideways 1 legged

Hollow Arch 200x

Hanging Knee Raises 4×25, use ankle weights or a ball

 

Tuesday:Sleds Work Session

Sleds Work
Dragging
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, 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

Wednesday: Rest

Thursday: Max Effort Lower Body

Lightened Cambered Bar GM for Max

Concentric Overhead Squat for Max

OHSQ Sticking Point 5 sets of 3 exertions

Sledge Hammer Sideways 5×30 strikes/side

Single Leg Back Extensions in GHD 50/leg

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets

Zombie Sled Walks 2 trips Holding Sandbag in front

Weighted Planks accumulate 5 minutes

 

Saturday: Max Effort Upper Body

Illegal Wide 3 Board w/ 1″ Bands -SB”

Max Reps 165 in 3 Minutes

DB Rows 5×8

Medium Mag Grip 5×5

 

Sunday: Rest

 

Ahead of Time?!?! Update for the coming week 🙂

Hey guys!  Here we go!  Another great week, the Open is coming, I’ll have a post about that coming soon, we’re gonna do an intramural this year and have some fun with it!!

 

Monday: Deadlift Mayhem!!

Tuesday: “Moore” of course there’s scaling.

Wednesday: Brent’s Favorite Day

Thursday: Muscle-Up Clinic, and Strict Upper Body Work, get here!

Friday: Rowing, T2B, and Pull-Ups

Saturday: RUN 5k, scaling is doable, as is distance scaling.  ALSO Buy the Farm Trail Run is this day, I want to work on Carpooling for those of us who are making it down there.  I’ll put something up on the whiteboard early this week and help coordinate!

 

Conjugate Weekly Sessions:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 4 sets regular grip with 60% and 1-3 chains/side 7×3

4 Board Bench Press 5×12

Overhead Ez-Bar Extensions 5×12

Supine Narrow Mag Grip Seated Cable Row 3×20

Do 60 Pull-ups

DB Hammer Curls 5×10/side

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
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, 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

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Power Clean from 12″ Blocks and push Jerk, Lower the bar back to chest

Belt Squat Clean Pull 6×1 experiment with weight and band combinations, use a bent barbell

SN Landing Position 5 sets of 3 exertions

Clean Shrugs on Barbell, 5×12

GHD Side Bends 5×20

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged 140lbs 3 sets/side

Sled Walks between legs 3 Trips

Banded Ab-Mat Sit-ups 60x

 

Saturday: Special Strengths

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

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

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