The Assault On Weakness

Thursday- 03/01/12- Rest Day, MWOD 28/365

2012-03-01T08:39:00.002-08:00

MWOD 28/365-http://www.mobilitywod.com/2010/09/episode-28-better-rowing-high.html

Wednesday- 02/29/12- Split Jerk Practice, DL, Push up, V-up metcon, MWOD 27/365

2012-03-01T08:37:00.003-08:00

BB Gymnastics
20 minutes Split Jerk technique work.

Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy unless technique is flawless. Make sure footwork for EVERY lift is the same. Do not change landing position when the weight gets heavier.

Conditioning
5 rounds for time of:
11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups DEMO VIDEO

Notes: This entire WOD should be performed using negative splits. The first round should be performed slower than the final round. Try to build pace throughout the entire piece from 85% on the first round up to full capacity on the final round.

MWOD 27/365-http://www.mobilitywod.com/2010/09/episode-26-necking-its-curling-iron.html

Tuesday- 02/28/12- Hatch Squat, AMRAPS, MWOD- 26/365

2012-02-28T05:43:00.002-08:00

"The Lord is my Shepherd; I shall not want. He maketh me to lie down in green pastures: He leadeth me beside the still waters.
He restoreth my soul: He leadeth me in the paths of righteousness for His name' sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil: For thou art with me; Thy rod and thy staff, they comfort me. Thou preparest a table before me in the presence of mine enemies; Thou annointest my head with oil; My cup runneth over. Surely goodness and mercy shall follow me all the days of my life, and I will dwell in the House of the Lord forever." - Psalm 23

Strength
1) Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.- 195, 205, 225, 235
2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.- 25, 45, 45, 45

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.- 155, 165, 185, 185

Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of:
1 Rope Climb 15′
8 Hang Squat Snatch 115/75#
-2 rounds + 2 snatch

2 minute AMRAP of:
Row for Meters
-501m

6 minute AMRAP of:
6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)
-3 rounds

*Rest 10 minutes.

Run 1 mile @ 95% pace.- 5:55, track was short each lap

MWOD 26/365-
http://www.mobilitywod.com/2010/09/episode-26-hips-and-hari-kari-psoas-and.html

Monday- 02/27/12- Clean Work, PTT-DU, Thruster, C2B PU, MWOD- 25/365

2012-02-27T05:27:00.003-08:00

"So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide. Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none. When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision. When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home."
-Meditation by Chief Tecumseh 1768-1813 Shawnee Nation
BB Gymnastics
1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO- 275
1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.- 185x3, 195

Notes: Barbell should start just below the knees.

Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
*Rest 3 minutes between each round.
-1:05, 1:07, 1:10, 1:13- total: 4:35

Midline/Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.- BW, 10, 10
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.- 100
1c) 3X10 STRICT Toes to Bar – rest 45 sec.- all UB

MWOD- 25/365 (couldnt find episode 24)-
http://www.youtube.com/watch?v=XEXFcPClb9Q

Sunday- 02/26/12- Rest Day, MWOD 23/365

2012-02-27T05:25:00.002-08:00

MWOD 23/365-
http://www.mobilitywod.com/2010/09/ring-ready-shoulders-yo.html

Saturday- 02/26/12- Max Snatch, C&J, "Elizabeth", MWOD 22/365

2012-02-26T05:01:00.001-08:00

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 155, 165f, 165f
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 225-failed jerk, 225-failed jerk, 230-5# pr clean, didnt even attempt jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
For time.
-6:52, 1:21 pr-did singles on all the cleans, moved through them much faster than last time when I tried to hang on to the bar more

MWOD 22/365-
http://www.mobilitywod.com/2010/09/runners-legs.html

Friday- 02/24/12- Hatch Squat, Open Wod 12.1- 7 min Burpee AMRAP, MWOD 21/365

2012-02-24T05:26:00.001-08:00

Strength
High-Bar Back Squats: 1X5 @ 65%, 3X5 @ 75% – rest 2 to 3 minutes between sets.- 205, 235

Conditioning
7 minute AMRAP of:
Burpees
Notes: Burpees should be performed to a target that is 6″ above the highest reach.
-135

MWOD- 21/365-
http://www.mobilitywod.com/2010/09/strong-goats-orlando-style-low-back.html- good stuff for the hips

Thursday- 02/23/12- Rest Day, MWOD 20/365

2012-02-23T06:06:00.002-08:00

MWOD 20/365- http://www.mobilitywod.com/2010/09/getting-ready-for-strongman-hip.html

Wednesday- Snatch Technique Work, Active Recovery, MWOD 19/365

2012-02-22T07:01:00.001-08:00

BB Gymnastics
20 minutes Snatch technique work.- worked up to 133 for a couple, felt really off today

Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.

Conditioning
3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg
-13ish

Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.

Midline
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.- 24kg
1b) 3×10 Fast UB T2B – rest 60 sec.- 11 sec each set

MWOD- 19/365-
http://www.mobilitywod.com/2010/09/amazing-effort-good-now-get-ready-for.html

Tuesday- 02/21/12- C&J Work, PTT (PP, DU, OHS), MWOD 18/365

2012-02-21T05:05:00.001-08:00

BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 185, 195, 205, 215 (5# pr for power clean), 223 (13# pr for power clean, missed hsc)
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.- 185, 185, 190, 190, 190
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.- 135

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.- 221

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
-1:49, 2:46(1 drop on OHS), 2:36, 2:40- 9:36 total time

*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
STRICT HSPUNotes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.
-12

MWOD- 18/365
http://www.mobilitywod.com/2010/09/gaming-system-hips-and-thoracic-prep.html

Monday- 02/20/12- Hatch Squat, Sled Pull, Row, OH Lunge AMRAP, MWOD 17/365

2012-02-20T05:16:00.000-08:00

Strength
1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.- 190, 225, 250, 285, 300
2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.- 165, 185, 205, 215

Conditioning
Compare to 111110 or 111111
20 minutes to get as far as possible:
30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…

Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

MWOD 17/365-
http://www.mobilitywod.com/2010/09/free-your-scap-free-your-mind.html

Sunday- 02/19/12- Rest Day, MWOD 16/365

2012-02-19T06:34:00.000-08:00

MWOD 16/365-
http://www.mobilitywod.com/2010/09/shoulders-and-back-squat-rack-and-darth.html

Saturday- 02/18/12- Triple Testing, MWOD 15/165

2012-02-18T06:01:00.000-08:00

WOD 1:
8 minute AMRAP of:
12 Wall Balls 20/14#
12 Pullups
50 Double-Unders
-5 rounds + 1wb
*Rest EXACTLY 12 minutes.

WOD 2:
15 minutes to establish a 3RM Hang Squat Snatch.
-135#

Notes: Obviously this piece should be performed without putting the BB down. If the BB drops below the knees before the 3 reos are finished, the set is over. Use a judge for depth on the squat.

*Rest EXACTLY 5 minutes.

WOD 3:
7 Muscle-Ups
21 Box Jumps 24″
35 KBS 24/16KG
35 Pushups (hand release)
5 Muscle-Ups
21 Box Jumps 24″
35 Power Cleans 115/75#
35 Burpees
3 Muscle-Ups
21 Box Jumps 24″
35 GHD Situps
35 Push Jerks 115/75#
For time.
-21:21

Notes: Box Jumps should be performed using the ’11 Regionals standard (stand and show control on top of the box). KBS should be ABSOLUTELY vertical; please use a judge if possible. Burpees should be absolutely vertical with arms extended completely overhead.

MWOD- 15/365-
http://www.mobilitywod.com/2010/09/overhead-squat-prep.html

Friday- 02/17/12- Hatch Squat/PTT-Run, Sq Clean, DB PP, MWOD 14/365

2012-02-17T05:38:00.000-08:00

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.- 205x2, 225x3
Notes on the High-Bar Back Squat.
2a) Bench Press: 2X5 @ 85%, 2X5 @ 95% of 120120 – rest 45 sec.- 175x2, 190x2
2b) Front Squat: 4X5 @ 60% – rest 90 sec.- 155

Conditioning (pain threshold training)
5 rounds for total time of:
Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 40/25#
Rest 3 minutes.
-think my first round was around 2:45, not sure after that...slow, cleans were not UB

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

MWOD 14/365-
http://www.mobilitywod.com/2010/09/you-must-defeat-evil-chair.html

Thursday- 02/16/12- Rest Day, MWOD 13/365

2012-02-16T12:57:00.002-08:00

MWOD 13/365- http://www.mobilitywod.com/2010/09/celebrity-goat-death-match-chris.html

Wednesday- 02/15/12- Snatch Work, BTC 1.3-Bar MU,Sq Clean/Thurster, MWOD 12/365

2012-02-15T07:45:00.002-08:00

"Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your toil is not in vain in the Lord."- 1 Corinthians 15:58

BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.- 125
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.- 153

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.- 157, 187x3

Conditioning
Beat the Coach (Canadian) 1.3
9-6-3 of:
Bar Muscle-Ups
Squat Clean to Thrusters 185/120#
For time.
-Got thru the first 9 mu and 1 thruster, failed about a dozen times on the next attempts on thrusters, threw a hissy fit like a little girl then left. I am way to old to throw fits like this, I am making a vow to myself never to act like that again! Should have taken it down to 175 and got some work in, but I was upset with myself and pressed for time so I just left.

Midline
1a) 3X20 Reverse Hyper – medium, rest 45 sec.
1b) 3X20 UB GHD Situps – rest 45 sec.

MWOD 12/365- http://www.mobilitywod.com/2010/09/its-just-movement-break-it-down.html

Tuesday- 02/14/12- Hatch Squat, Rope Climb, Burpee, Row Metcon, MWOD 11/365

2012-02-14T05:48:00.001-08:00

Strength
*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.- 205, 220, 235, 250
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.- 155, 165x3
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.- 155, 165x3

Skill
10 minute practice: Ring HSPU.- got my first ring HSPU tonight, ended up getting 3 in a row! Thanks to Josie Parsons for the coaching tips!

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.

Conditioning
10 Rope Climbs 15′
75 Burpees
Row 500m
For time.
-9:25

Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.

MWOD 11/365-
http://www.mobilitywod.com/2010/09/stronger-than-diane-goddess-of-squat.html
-Good stuff! Been incorporating alot of the stretches and band work into warm ups each day, feeling much looser and able to keep feet pointed forward in squats.

Monday- 02/13/12- C&J Work, OHS, T2B, KB Swing AMRAP

2012-02-13T05:38:00.000-08:00

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.- 190
2) 5X2 Split Jerks @ 85% – rest 60 sec.- 190
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.- 275
3b) 4X3 Push Press – heaviest possible, rest 60 sec.- 155, 165, 170, 170

Conditioning
“WOD 1 – Training Camp 12.3″
8 minute AMRAP of:
7 OHS 135/95#
14 T2B
21 KBS 32/24kg
-1 round + 15 swings, got no repped on about as many as I actually got

Notes: The preference would be for everyone to complete this WOD with a judge specifically focusing on the KBS. The KB should be ABSOLUTELY vertical (bottom flat to ceiling), with the elbow completely extended and the ears showing in front of the arms. If you cannot get a judge then find a way to get yourself on video to make sure you are performing perfect reps.

Midline
20 alternating reps of heavy TGUs (not for time).- skipped

Wod 10/365- http://www.mobilitywod.com/2010/09/how-to-stretch-your-back-bits.html-
-skipped

Sunday- Rest Day, MWOD 9/365

2012-02-12T05:19:00.001-08:00

MWOD 9/365- http://www.mobilitywod.com/2010/08/i-will-bend-like-reed-in-wind-episode-9.html

Saturday- 02/11/12- Max Snatch, C&J/Row, Sq. Clean to Thruster, Burpee Intervals (AKA Pain Threshold Training!), MWOD 8/365

2012-02-11T05:18:00.000-08:00

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 155, 160 (f), 160-tie current pr, 165(f)...yes I know this was actually 4 attempts, pulls felt strong today, really tried to think about "pulling the head of a lion" like the beast Donnie Shankle
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 215, 225 (f-jerk), 225 (f-jerk)- pulling the bar plenty high in clean but still losing thoracic extension bad standing it up, also getting the bar plenty high in the jerk but need to work on confidence getting down under it and being stable

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
-2:42, 3:02, 3:07, 3:17, 3:28- weight vest made this one rough, after first round couldnt get into top gear

Notes: This entire WOD should be performed with a 20/10# vest.

MWOD 8/365- http://www.mobilitywod.com/2010/08/mobility-i-has-it.html- Gonna make this one up tomorrow, after the intervals I just wanted to get out of the gym and eat my cheat meal and drink beer. I did incorporate several of the last few days mobs into my warm up and felt much looser, this stuff works!

Friday- 02/10/12- Hatch Squat, OHS/Ring Dip work, MWOD 7/365

2012-02-10T06:07:00.000-08:00

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.- 225, 235, 250, 275
Notes on the High-Bar Back Squat.
2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.- 170x2, 190x2

Conditioning
5 rounds for total reps of:
ME OHS @ 155/105#- 3, 1,0, 2, 2- kept moving my feet

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

ME Ring Dips- 21, 18, 19, 17, 10

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.

*Rest as needed between movements.
Midline/Strength
1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO- done, no tempo

Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position.

1b) 3X20 UB GHD Situps – rest 60 sec.- done

MWOD 7/365- http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html- did this before lifting today, also did couch stretch, shoulder mobility, and squat holds after training. Left shoulder is hurting and stiff, progress is slow trying to keep feet straight ahead in squats, I need alot of mobility work and gotta stay diligent doing it everyday.

Thursday- 02/09/12- Rest Day, MWOD 6/365

2012-02-09T07:37:00.000-08:00

"Do you not know?
   Have you not heard?
The LORD is the everlasting God,
   the Creator of the ends of the earth.
He will not grow tired or weary,
   and his understanding no one can fathom.
²⁹ He gives strength to the weary
   and increases the power of the weak.
³⁰ Even youths grow tired and weary,
   and young men stumble and fall;
³¹ but those who hope in the LORD
   will renew their strength.
They will soar on wings like eagles;
   they will run and not grow weary,
   they will walk and not be faint."- Isiah 40:28-31

Much Needed Rest Day!

MWOD- 6/365- http://www.mobilitywod.com/2010/08/sign-papers-old-man.html
-Did the last two days of shouler mobility and the 4 min squat today, and felt great! Shoulders are much looser and I feel like im making some progress in the squat.

Wednesday- 02/08/12- Hang Snatch Work/BJ, Burpee AMRAP, MWOD 5/365

2012-02-08T11:50:00.001-08:00

BB Gymnastics
20 minutes Snatch technique work from the hang.- worked up to 131 for a couple sets doing 1 hang squat snatch, 1 hang split snatch, missed twice at 141, very sore all over today

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

Conditioning
8 minute AMRAP of:
15 Step Down Box Jumps 24″
20 Burpees
-4 rounds + 17 burpees, felt like I waited to long to start pushing, should have had 5+

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

Midline
1a) 3X5 TGUs – medium/heavy, rest 45 sec.- 1.5 pood
1b) 3X20 Reverse Hyper – medium, rest 45 sec.- 100#

MWOD 5/365- http://www.mobilitywod.com/2010/08/darth-shoulder.html- no energy after todays session, gonna make this up tomorrow

Tuesday- 02/07/12- Hatch Squat/"Diane"/DU, T2B, Row AMRAPS, MWOD 4/365

2012-02-07T05:26:00.000-08:00

"Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.Let perseverance finish its work so that you may be mature and complete, not lacking anything."- James 1:2-4

Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.- 225, 250, 275, 285, 315
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.- 16, 11, 12, 11
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.- 165, 190, 205, 225

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.
-11:54, total meltdown on hspu, approx. 5 min un-pr

*Rest 5 minutes.

3 minute AMRAP of Double-Unders.- 220
2 minute AMRAP of T2B.- 41
1 minute AMRAP Row for Calories.- 27
Notes: Each AMRAP should be completed with no rest between.

MWOD 4/365- http://www.mobilitywod.com/2010/08/silent-p-in-filet-very-paleo.html
-felt like crap after diane and it was already late so didnt do this, gonna make it up tomorrow

Monday- 02/06/12- C&J Work/Tempo Run, MWOD 3/365

2012-02-06T07:14:00.000-08:00

BB Gymnastics
1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.- 185
2) 5X2 Power Jerks @ 85% – rest 60 sec.- 185
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.- 245, 245, 245, 275
3b) 4X5 Push Press – heaviest possible, rest 60 sec.- 155, 155, 155, 165
Conditioning
15 minute Tempo Run.
5 minutes @ 70% of 800m pace.
5 minutes @ 90% of 800m pace.
5 minutes @ 70% of 800m pace.
-approx. 2.25 miles
MWOD 3/365- http://www.youtube.com/watch?v=e4cpBBDVGGU
-Did this after the run and it felt great. Holding the stretches for 2 min is tough for me b/c im not big on patience, but I can definitely tell the difference in how my calves felt. Also did 2 min couch stretch on each side, hips are feeling pretty good as well.

Sunday- Rest Day/MWOD 2/365

2012-02-06T06:57:00.001-08:00

MWOD 2/365- http://www.mobilitywod.com/2010/08/dont-go-in-pain-cave.html

Did this right after I got home from work. Hips were tight and this one hurt. Holding the position for 2 min was tons of fun, especially with both my dogs wanting me to pet them and trying to lick me. Pushing them back did help pass the time. Didnt test the air squat before hand, but felt ok after doing these stretches. Was able to keep feet pointed a little straighter ahead and also noticed that my hips felt loose the rest of the night. But that could have also been the high life I was drinking. Either way, had a fun night eating great food, drinking beer, and watching the Super Bowl with friends.

Saturday- 02/04/12- Double Day, MWOD 1/365

2012-02-06T06:56:00.000-08:00

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:
100 Burpees for time.
*Rest 10 minutes.
-4:30, 4 sec pr

Test 2:
15 minutes to establish a 1RM Snatch.
*Rest 5 minutes.
-155, 5# un-pr

Test 3:
8 minute AMRAP of:
4 Muscle-Ups
6 Hang Squat Cleans 185/120#
*Rest AT LEAST 3 hours.
-3 rounds +2 mu
Test 4:
20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B
For time.

Notes: If you have variable height pullup bars—sorry.

20111216-122419.mov

►

*Rest 30 minutes.
Test 5:
3 rounds for time of:
Run 800m
20 HSPU

Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.

Also, gonna start Kelly Starrett's Mobility Wod back at the first and work through all 365. Here is MWOD 1- http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html

This was pretty rough considering I have the mobility of a 95 year old. Squatting with feet pointing straight ahead was horrible and I split these up into 5 two min sets with 1 min in between. I did this wearing my nano's and had to hold onto a basketball goal for part of the time. It can only get better from here.

Friday- 02/03/12- Hatch Squat/Midline Strength

2012-02-03T13:19:00.000-08:00

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.- 235, 250, 250, 250
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.- 170, 170, 190, 190
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185, 185

Midline/Strength
1a) 5X10 Reverse Hypers – medium/heavy, rest 45 sec.- 100
1b) 5X3 TGUs (3L/3R) – heavy, rest 45 sec.- 1.5 pood

Wednesday- 02/01/12- Split Jerk Practice/2011 Regional Wod 4-100 PU, KB Swing, DU, OHS

2012-02-01T06:59:00.001-08:00

BB Gymnastics
20 minutes Split Jerk technique work.- worked up to 211 for a couple, missed 221

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).

Conditioning
For time:
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#
-finished 63 OHS

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

Tuesday- 01/31/12- Hatch Squat/Sled Work/Weighted MU's

2012-01-31T07:17:00.000-08:00

Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.- 210, 240, 285, 300- new 2rm pr
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.- 155
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.- 165, 190, 205, 205
Conditioning
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
100 for walks, 55 for sprints- approx 5-6 min on sprints

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#- failed first attempt and called it a day

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Monday- 01/30/12- Clean Work/PJ, RD, KB Snatch Metcon

2012-01-30T06:32:00.001-08:00

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 155

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO- 111, 121, 131

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning
“Training Camp 12.2 – WOD 1″
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
-3 rounds + 1 pj (97 reps) + 154 du (30 points) = 127 total

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)- :17, :18, :18
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO -bw, 10, bw

Saturday- 01/28/12- Max Snatch, C&J/"Mary"

2012-01-28T05:31:00.000-08:00

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 160# split snatch, 5# pr!
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- cleaned 215, missed jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups
-11 rounds + 4 pull ups, hspu and pu were UB, pistols were limiting factor, had several misses on left leg

Friday- 01/27/12- Hatch Squat/DL, OTB Jump, Sprint Intervals

2012-01-27T05:45:00.003-08:00

Strength
*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Wednesday 01/25/12- Snatch Work/Open WOD 11.1/HS Skill Work

2012-01-25T09:21:00.001-08:00

BB Gymnastics
20 minutes Snatch technique work.- worked on the split snatch after Rudy suggested it at the Murfreesboro camp. Hit 153 which is 2# below my current pr, but 3# more than I have gotten in about 4 months. Got under 158 serveral times but couldnt quite stick it. Very encouraged with how high I was pulling the weight and how easy it felt to get under. Looking forward to practicing the split and seeing how much weight and can hit!

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Conditioning
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
-7 rounds + 6 snatches= 351 reps, this is 4 reps less than what I got in the open last year. However, I did this wod like 5 times in a week to get that score and I had to untie a knot in my rope mid wod today. Definitely should have had 8 rounds on this, should have pushed harder.

Notes: Yes, this is 11.1.

Skill
10 minutes Handstand Walk technique work.- worked on some of the progressions that Talyana showed us at camp, making slow but steady progress on these.

Tuesday- 01/24/12- Hatch Squat/"Beat the Coach 1.2"/Muscle Up, Lateral Jump Intervals

2012-01-24T05:07:00.000-08:00

Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.- 195, 225, 255, 275
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.- 45, 45, 45(7), 41
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.- 185, 205, 215, 230
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#- started @ 185, finished @ 155

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Muscle-Ups- 10/6/10
-rest 1 minute
2 minutes ME Lateral Jumps 12″- 134/131/115
-rest 1 minute

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)
5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).- ran out of time

Monday- 01/23/12- Strength work/"Murfreesboro Chipper"

2012-01-23T10:06:00.000-08:00

Rest Day for me

Strength
1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

Conditioning
“The Murfreesboro Chipper”
Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37
20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

01/20/12-01/22/12 Outlaw Training Camp!

2012-01-23T10:05:00.000-08:00

What a weekend! I had a blast getting to meet Rudy, Laura, Mike Poppa, Talayna Fortunato, Elisabeth Akinwale, Jeff Binek, and everyone else at this camp. I knew that Rudy and Laura were outstanding coaches but within the first 15 minutes of being around them, I realized that they were on a whole different level than I imagined.  I can honestly say that I learned things on every topic that was covered from instruction on the Olympic lifts, high and low skill gymnastics, rowing, approaches to various wods, mindset for competition, to just being a better coach. Rudy's knowledge is surpassed only by his obvious passion for helping athletes progress and sense of humor. I also had the opportunity to receive tips from high level regional and games athletes and get to train with them and see them crush wods. As is the case with nearly all elite crossfitters that I have met, they were some of the nicest and most humble people I have ever been around in addition to being absolute stud athletes. Ultimately, this weekend further solidified what I already knew; Rudy is one heck of a coach and The Outlaw Way is the shiznit.

As for my performance- all in all I am happy with the progress I am making. I feel I am on the right track but there is still room for a ton more progress. I have to keep hammering my overall strength, mobility, and Oly lifting to get better. Im still not quite up there with the big dawgs but I am having a blast chasing them. Most of all I feel very blessed to have found The Outlaw Way, and be surrounded with awesome people to train with. This was a fun weekend, and I cant wait to see where it goes from here.

Friday- 01/20/12
Olympic Lifting Clinic- I have been neglecting my mobility lately and it showed in the snatch. May have been a blessing in disguise as Rudy and Laura suggested I try the split snatch. I hit 145 several times easy, but missed 150 b/c I wasnt finishing the second pull. The overwhelming point I took from Rudy's instruction on the Oly lifts is to dig the heels into the ground and finish the second pull. Not to worry about jumping but getting as much drive on the bar as possible. I cleaned 225 several times but missed the jerk each time. I hit my chin once, and let the bar get out in front of me, but felt like I got it high enough to get under. I need to focus on a vertical bar path and receiving the bar lower by bending my knees on the jerk. Also- I love my new weight belt!

Saturday-01/21/12

Wod 1- 8 min AMRAP- 2 rope climbs (17'), 8 push jerks (155), 16 GHD sit ups, followed immediately by 2 min AMRAP of double unders. Score is total reps for first AMRAP + Total DU's/5
           - 3 rounds + 150 du- 108 points, 4th place overall. Big issue here was not dropping under the bar on push jerks. First round felt good, but I started push pressing it on the second and third and missed several reps. First 92 du were UB, several misses after that.

Wod 2- 4 Rounds for Time- Run 400m, Row 500m
           - 14:28, 3rd place overall. Pace was good on runs, kept the row around 1:50 for first 3 rounds then between 1:45-1:38 on last round. Should have pushed harder on the rows. *Note- great tip from Rudy, on multiple rounds of rowing dont hook into the rower, just put feet in padles, this allows for faster transition time*

Wods 3 & 4- (Wod 3)- 4 min AMRAP- Muscle ups (MU's count 2 points each), rest 1 min, 4 min AMRAP-Burpee Over The Box Jump (24"), rest 1 min, (Wod 4)- 10 min to establish 5RM Front Squat from the floor
                   - Wod 3- 24 muscle ups (48 points) + 47 burpees otb's= 95 points, 2nd place overall. First set of did 6 MU, then sets of 5 for next 3 sets, then 4, then a couple misses. Just kept steady pace on burpees, stopped with about 15 seconds left.
                   - Wod 4- 215, 7th place overall. Hit 215 easy first attempt, then missed 225 3 times on clean. Got under it but lost it forward each time. I know I could have squatted it if I cleaned it. Definitely should have had it!

Sunday- 01/22/12
Wod 5- 21/15/9 reps of- 135 thruster, CTB pull ups
          - 8:25, 5th place overall. First 21 thrusters felt good, 11/10, pu's were 11/10 as well.  Dont remember exact sets on 15's but had a couple of misses on thrusters. Set of 9's were 5, 3, 1 on thrusters, and 5, 2, 2 on pu. Making progress on strength but still have a way to go. Gotta get butterfly CTB's, kipping is a waste of time and energy!!! Definitely should have been sub 8 on this.

Wod 6- 20 HSPU (regional standards), 30 T2B, 20 hang squat snatch (95), 30 wall ball (20#, to 10 ft target), 20 stone shoulder (120), 30 KBS (2pood, regional standard-vertical), 3 laps around building-pinch grip 45# plates farmers carry
           - Finished approx. 1/2 lap, 4th place overall. HSPU were 10/5/5, T2B were 15/10/5, snatches were in sets of 2-5- should have worn oly shoes, landed forward each rep, grip got taxed, WB were 15/15 with a couple missed reps for not catching the ball, stones were 1 rep at a time but steady- these were much easier than I anticipated (getting stronger), KBS were terrible with the veritcal standard, probably did 45-50 reps, gotta get better on that standard and practice the snatch method instead of the swing, grip was waxed and took several minutes to even pick up the plates- this was one of the hardest and most frustrating things I have ever experienced, shows that I need alot more grip strength.

Overall Finish- 4th place, Note- Poppa pulled out of the final wod due to injury, would have been 5th place had he done it. In addition to previous notes, learned several great tips from Talayna on Handstands/HS walks. Need to stay extended and tight, hands under shoulders, stay on fingers and heal of hand, and spend time practicing each day in warm ups.

Very Fun weekend!

Wednesday- 01/18/12- Clean Work/Wall walk, MU, Deadlift metcon

2012-01-18T07:35:00.000-08:00

"You can drill and waste your time, or you can drill and get better. Either way we will drill."- Dan Gable
BB Gymnastics
20 minutes Clean technique work.- worked up to 207 for a few reps

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully articulating the hip and NOT jumping to the bar.

Full articulated hip:

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#
-11:48

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec.

Tuesday- 01/17/12- Hatch Squat, Split Jerk/Skill Work

2012-01-17T05:26:00.000-08:00

"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."- Dr. Martin Luther King Jr.

Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.- 195, 210, 240, 255
2a) 4X3 Split Jerk @ 75% – rest 60 sec.- 175
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.- 185, 190, 205, 215

Conditioning
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)- 30, 20, 22, 20
GHD Situps- 20 each set
Shoulder Touches- 2, 0 , 1, 2
Rope Climbs 15′- 3 each set

Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements

Monday- 01/16/12- Snatch Work/PU, BJ AMRAP

2012-01-16T04:51:00.000-08:00

^"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees."- Hebrews 12:11-12

BB Gymnastics
1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 153

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec. VIDEO DEMO- 78

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
- 7 rounds+ 8 pull ups, regional standard bj, need to get butterfly C2B
Midline
5 min. AMRAP of TGUs (alternating) @ 32/24kg- 6 total

Saturday- 01/14/12- Max Snatch, Clean & Jerk, "Tears of a Spider Monkey"

2012-01-15T05:05:00.000-08:00

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 145, 150(f), 150(f)
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 210, 215, 225(f)

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“The Tears of a Spider Monkey”
7 rounds for time of:
20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs
15:12, PP were UB except for round 2, OHS were 10/10 except for round 1 which was UB, should have pushed harder on this one

Friday- 01/13/12- Hatch Squat/Strength, Skill Work

2012-01-13T05:12:00.001-08:00

Strength
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.- 185, 195, 210, 225
Notes on performing the High-Bar Squat.
2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.- 125
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185
3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.- 25, 30, 30 (5/2/1)
3b) 3X20 Row for Calories (any damper) – rest 60 sec.- 24, 22, 25

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.- 5, 3, 3

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.

Wednesday- 01/11/ 12- Snatch work/DL, burpee metcon

2012-01-11T08:01:00.001-08:00

20 minutes Snatch technique work.

Notes: You may work up to a heavy single if there is no technical flaws with your lift. DO NOT go for a 1rm.

Conditioning
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
*Rest as necessary before strength work.
-7:13, dl's were UB, 6/6, 4/4/4, should have pushed harder on burpees, definitely could have been sub 7

Strength/Midline
1a) 3×8 Weighted GH Raise – medium/heavy, rest 60 sec.- bw, bw, 15
1b) 3X3 TGU (3l/3r) – medium/heavy, rest 60 sec.- 1.5 pood

Tuesday- 01/10/12- Hatch, Weighted Rope Climbs, Skill Work

2012-01-10T05:19:00.000-08:00

"Hard work beats talent, when talent doesn't work hard." -Dan Gable

Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.- 195, 210, 240, 255
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.- 25, 25, 10, 10

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.- 155, 180, 190, 205
Everything
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.- 10 sets

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.
Task 2: 4 minute AMRAP of:- 4 rounds + 4 shoulder touches
12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.

*Rest 2 minutes.
Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.- 5 reps, several drops

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.

Monday 01/09/12- Hang Snatch/C&J work, DU, PJ, Run metcon

2012-01-09T05:11:00.000-08:00

Know ye not that ye are the temple of God, and that the spirit of God dwelleth in you? - 1 Corinthians 3:16

BB Gymnastics
1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over. Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over. Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% – rest 75 sec.

Notes: Straps may be used.

Conditioning
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
5 Push Jerks 185/120#
Run 200m

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO. Racks MAY NOT be used for the Push Jerks.

Midline (time permitting)
5XME UB Toes to Bar – rest 60 sec.

Saturday- 01/07/12- Max Snatch, Clean & Jerk/ Event 5 of 2009 CF Games

2012-01-07T07:10:00.001-08:00

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- failed at 150, pulls were off and feel like im hanging out at the top
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- cleaned 215 missed jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Event 5 – 2009 CF Games”
Three rounds for time of:
30 Wallball shots 20/14#
30 Low Hang Squat Snatch @ 75/45#
Notes: The Low Hang Squat Snatch initiates with barbell just below the knees. If the barbell is dropped it must be lifted to a full standing position before beginning the next rep.
-16:04, WB were UB, 20/10, UB, grip was shot on the second and third round of snatches, terrible day of training but moonshine made it all better

Friday- 01/06/12- Hatch Squat/Row, Run, or Swim work/Strict MU

2012-01-06T05:55:00.000-08:00

Notes from last week on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.- 120
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185, 185
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-4 x 800m run- (track is actually 0.48 instead of the full 0.50) 2:39, 2:40, 2:44, 2:40

Notes: All work should be at approximately 90-95% RPE.

Skill
5 minute AMRAP of STRICT Muscle-Ups.- 8

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

Wednesday- 01/04/12- Power Clean, Push Jerk work/"Tommy V"

2012-01-04T08:18:00.000-08:00

BB Gymnastics
1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.- 155, 165, 175, 185, 195 (pr)
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.- 155, 165, 175, 175, 185 (pr)

Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’
For time.
-17:18
*Rest as necessary before strength work.

Strength
1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.- all bw
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.- 2 pood all sets, UB, UB, 21/4- grip shot

Notes: If the biggest bell you have (gentlemen) is a 32k, you may have to duct tape more weight to it. This should be the ABSOLUTE most weight you can use, and technique should be clean for EVERY REP.

Tuesday- 01/03/12- Hatch Squat, Close Grip Bench, Skill Work

2012-01-03T05:29:00.001-08:00

Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.- 170, 185, 200, 225, 240
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.- 145, 150, 155, 160- should have gone heavier
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.- 145, 170, 180, 180

Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.- 25, 30 (9/1), 25 (9/1), 15 (9/1)

Notes: Supinated is how rich people say “underhanded” or “chin-ups”.

1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.- 5, 7, 8, 6- balance issue, keep kicking myself off the wall
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.- 135

Monday- 01/02/12- Hang Snatch & C&J work/Power Clean, Burpee, PU Metcon

2012-01-02T05:03:00.000-08:00

BB Gymnastics
1) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec.- 115, 125, 135, 135

Hi-Hang Snatch Hi-Pull and Hi-Hang Snatch

▶

2) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 155, 165, 165, 165

Hi-Hang Clean Hi-Pull and Hi-Hang Clean

▶

3) 4X3 Flat-Footed Clean Pulls @ 115% – rest 75 sec.- 260

Flat-Footed Clean Pull

▶

Conditioning
5 rounds for time of:
3 Power Cleans 185/120#
12 Burpees
15 Pullups
-8:46, butterflies went out the window on round 4
Midline (time permitting)
5 min AMRAP of STRICT Toes to Bar.- 64, grip shot

Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep.

Saturday- 12/31/11- Max Snatch, Clean & Jerk/Run, MU, DB PP Metcon

2011-12-31T07:05:00.001-08:00

Strength
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
Run 400m
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#
For time.

Friday- 12/30/11- Hatch Squat/Sled Push/HS Walk, Vertical Testing

2011-12-30T07:14:00.000-08:00

Strength
*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.- 180, 195, 210, 225
2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.- 125, 125, 130, 135- should have gone heavier
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 180

Conditioning:
5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.- all sets between 2:00-3:00, no prowlers, used sleds, basically low bar the whole time, Sleds: 1, Skinny Chickenleg Cracker: 0

Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.

Skill:
20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.

Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.

Wednesday- 12/28/11- Power Clean, Press Cluster/DL, DU AMRAP/GH raise, Ring Dip work

2011-12-28T06:53:00.000-08:00

Passion- http://www.youtube.com/watch?v=SBC902gSIpY

BB Gymnastics
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.- 195, 195, 205, 205, 205
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.- 175
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

Conditioning
8 minute AMRAP of:
7 Deadlifts @ 275/185#
35 Double-Unders
-8 rounds + 7 deadlifts
*Rest as necessary before strength work.

Strength
1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.- did 90# hypers each set
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.- 10, 25, 36- should have gone heavier on these
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.

Tuesday- 12/27/11- Day 1 of Hatch Squat Program/Skill work, ME row

2011-12-27T05:11:00.000-08:00

"Nobody exceeds their wildest expectations without first having some wild expectations." -Dan Gable

Today will be the first day of our squat cycle. I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding).
WOD 111227:

Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.- 170, 200, 215, 230
2a) 4X8 Strict Parallette HSPU – rest 60 sec.- 7/1, 4/2/2, 4/2/1/1, 3/2/2/1

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.-145,170

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:
ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute
-25/326/45, 15/307/70, 13/265/70, 14/294/70

Monday- 12/26/11- BB Gymnastics work/Burpee, KBS, WB metcon

2011-12-26T05:07:00.000-08:00

"Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." - Muhammad Ali

BB Gymnastics
1) 5X1 3 Position Snatch (full squat) @ 75% – rest 60 sec.- 115

Notes: Start on the floor, then hang (with full pause), then hi-hang.

2) 5X1 3 Position Clean (full squat) @ 75% – rest 60 sec.- 170

Notes: Start on the floor, then hang (with full pause), then hi-hang.

3) 3-5X3 Snatch Balance – heaviest possible, rest 45 sec.- 135, first 2 sets were unstable at bottom, last 3 sets were solid

Notes: If you are limited for time or are proficient at this movement (well above your 1rm Snatch) you may complete only 3 sets. If you need work on this movement (below 1rm Snatch) and have time complete all 5 sets.

Conditioning
3 rounds for time of:
21 Burpees
21 KBS 32/24kg
21 Wall Balls 20/14#
-11:45, did first round UB in 2:23, second round 11/10 on KBS & WB, third round 11/5/5 on KBS, 11/10 WB, stood and looked at WB for over a min on third round, still not feeling 100% and all the holiday food aint helping. Gonna get back on track and get healthy!
Midline (time permitting)
10 minute AMRAP: TGUs (alternating) @ 24/16kg

Notes: Accumulate as many TGUs in 10 minutes as possible. Alternate arms each rep. Kettlebell should be used for weighting.

Saturday- 12/24/11- "The 12 Days of Outlaw"

2011-12-24T05:22:00.001-08:00

“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Friday- 12/23/11- Dynamic Back Squat, Bench/100m shuttle sprints

2011-12-23T05:45:00.000-08:00

Strength
5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.

Notes: Maintain posture – chest up, back scooped, knees back – no matter what. If the weight is too heavy to maintain, obviously, go down. Use straps.

Dynamic Strength
1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.
Conditioning/Speed
4x100m Shuttle Run – rest 1:1

Notes: Set targets/cones 25m apart. Complete the 100m using 2 down and back ALL OUT sprints.

Wednesday- 12/21/11- Oly work/PU, row, burpee metcon

2011-12-21T10:07:00.000-08:00

Strength
1a) 7X1 2 Hang Power Cleans – heaviest possible, rest 15 sec.- 185
1b) 7X1 2 Hang Squat Snatches – heaviest possible, rest 15 sec.- 125 for first 4 sets, 115 for last 3
1c) 7X1 2 Jerks (Split or Push) – heaviest possible, rest 60 sec.- 185, lots of pressing out on second rep of last 3 sets

Notes: You will have to use at least 2 bars for this piece (3 would be ideal). Notice the rest intervals. The 3 lifts should be performed back to back to back, then 60 sec rest before starting the sequence again. Every set should be the heaviest weight you can possibly do. Do not work up, be warm when you start. Misses are acceptable, but no more than 3 total.

Conditioning
100 Pullups
Row 1k
100 Burpees
For time.
-16:47, approx 4:20 for pull ups, row pace was between 1:54-1:58, burpees were slow

Tuesday- 12/20/11- Strength work/HS Walk, L-Sits

2011-12-20T05:32:00.000-08:00

*Please note the rest intervals in between the A and B segments. They are not all the same.
Strength
1a) 4X5 Hi-Bar Back Squats – heaviest possible, rest 30 sec.- 245
1b) 4X5 Push Press – heaviest possible, rest 90 sec.- 155
2a) 5X2 Banded (Clean style) Rack Pulls (just below the knee) @ 80%+40% bands – rest 45 sec.- 245, no bands

Notes: Percentage is based off 1RM Clean.

2b) 5X5 Pendlay Row – heaviest possible, rest 45 sec. DEMO VIDEO- 157, 157, 157, 167, 167
Skill/Midline
7 rounds for distance and time of:
1 min Max Distance HS Walk- got 3 steps one time, which is big for me, making a little progress on these
1 min Max Time Ring L-Sit Hold- :40 first round, approx :25-:30 all others

Notes: Use a 25’ down and back course for your HS walks. Try to stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.

Monday- 12/19/11- Max Snatch & C&J/MU, DB Thruster Mainsite Wod

2011-12-19T05:31:00.001-08:00

Barbell Gymnastics
Take 15 minutes to establish a 1RM Snatch.
Take 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take 5-10 minutes between the lifts to transition. Limit yourself to 3-5 lifts of each movement. DO NOT take more than 5 attempts of either lift. There is no distinction for the lifts, but using the squat is HIGHLY recommended.

Conditioning
Compare to: HQ 111215
3 rounds for time of:
7 Muscle-Ups
21 DB Thrusters 35/20#
Midline
10 minutes to establish a 3rm BB TGU.

Notes: This lift must be completed on BOTH ARMS. The barbell MAY NOT be dropped in between reps. You must finish the 3rd rep by returning to the floor with the BB, you may not drop after standing on rep 3. You (obviously) may put the bar down to switch hands.

Saturday- 12/17/11- CF Rampage Christmas Throwdown

2011-12-19T05:30:00.000-08:00

CF Rampage Christmas Throwdown...

First, I gotta say that this was a very well run event by the CF Rampage owners. My hat is off to Korey Akers and Shannon Jansen, as well as all the judges and everyone who made this happen. This comp ran like clockwork and was a ton of fun. It was great for me to compete as well as see so many people from our gym compete and get to cheer for them and coach a little bit.

Wod 1- 1 Min Max OHS @ 135, 8 Min Max Snatch
-Felt good and loose in warm ups, squat snatched 135 into the first OHS and it felt super light. Did 4 OHS and didnt feel stable at all, bar was moving around all over the place. Dumped it and snatched it again and did 3 more OHS as the first min expired. Couldnt believe how unstable I felt on the OHS. The last couple weeks my snatch hasnt felt right due to not finishing the second pull and other form breakdowns but I have been feeling very strong on OHS and C&J with numerous pr's lately. I knew going into this event that this was the wod I would struggle on, so obviously I was a little nervous but I didnt feel overly nervy until I dropped the bar after the first 4 OHS. After that I felt shaky and think I might have had a little too much caffeine prior to this event.

-As for the snatches...squat snatched 135 and it went up easy. I felt powerful but still very shaky. Missed 140 the first attempt, but hit it about 10 sec later easy. Power snathed 145 which ties my pr for a power snatch, and it actually felt great. I was going to squat snatch it, but I caught it super high. The adrenaline was really pumping b/c most of the time my power snatch feels more like a lateral raise, but this one actually felt fantastic! Went to 150 and was pulling it super high, but very unstable in the bottom. On the last attempt I got under it and was on the way up, but lost it forward as I was trying to walk under it.

-31st place- 145 snatch + 7 OHS= 152, obviously not what I wanted for this event but I learned my lesson from the Games not to dwell on it. Honestly, I was looking forward to the next 3 events and fighting to work my way back up the rankings.

Wod 2- 20 burpee plate jumps, 30 sit ups, 40 hand release push ups, 50 G20 (45# plate), 70 air squats
-Knew that I had to really push it and do well at this event. Went hard on the burpees and situps but also focused on breathing. Push ups felt good, broke at 30, 35, 37. Went UB on the G20, which I knew I had to go at least close to UB on them and the squats to post a good enough time. Wanted to drop the plate with about 15 left but these werent too bad. Dont really remember the air squats, but I know I was trying to get through them as fast as possible. I remember Korey and Jeremy telling me to open my hips all the way, and David (my judge) took back a few, which were legit as I was definitely pushing the limits. I thought sub 5 would be a good time on this one and definitely thought I was capable of it and almost had it.

-1st place, 5:12...felt good about this one but still had a long way to go to try and get into the top 5

Wod 3- Rowing Helen- 3 Rounds: Row 500m, 21 kb swing (53), 12 pull ups

-Round 1- Rowed between 1:38-1:42 pace, UB on swings and pu, felt good
Round 2- 1:40-1:47 pace, UB on swings, 6/6 on pu...forearms starting to burn
Round 3- 1:50-1:52 pace, UB on swings, 4/4/2/2...had no grip, couldnt stay on bar
-9th place, 10:09...got a couple pull ups called back for not getting chin over bar, happy with row pace but couldnt believe how blown up my grip was. Didnt know my exact placement on this wod but figured I didnt do well enough to have a shot a top 5. Was still looking forward to Wod 4.

Wod 4- 7 Min AMRAP of- 30 double unders, 3 squat cleans (135), 30 du, 6 squat cleans, 30 du, 9 squat cleans...

-Wasnt paying close enough attention and didnt hear the timer start on this wod. Cost me about 3-5 sec, b/c I was zoning out like a goofball. Missed my first du, but went UB from then on. Did first 3 cleans UB, then 3/3 on set of 6, 3/3/singles on 9, 3/singles on 12. all singles on 15. Felt good on this one, got in a rhythm on du's and cleans felt light.

-Tied for 2nd with EZ, 14 cleans on set of 15...felt pretty good on this one, should have gotten that last clean

-Finished 9th overall. Pretty happy with everything except snatch and not staying on the pu bar in Helen. Definitely on the right track in training, and I know im getting stronger b/c those cleans felt light! Very frustrating that I know I am getting stronger but my snatch is not progressing due to technique errors. I have got to be more diligent in moblity and technique on snatch. Need to get to at least a 185 snatch and 250 C&J to be competitive with the big boys. Current pr's are 155 snatch (havent gotten more than 145 in about a month), and 225 C&J (got last week). Also, felt very loose and recovered throughout the day. Ate regular breakfast- 4 eggs, 4 bacon, 1 orange, 2 cups coffee (probably should have just had 1), centrum vitamin, 4 tsp fish oil. 2 scoops recovery mixed with approx 12 oz. coconut water between each wod. Also had an apple between Wod 2 and 3. And some chicken salad between Wod 3 and 4. Drank approx a gallon of water throughout the day. Energy was great, cramped up a little in the quads between wods, but never during. Rolled out and did mobility throughout day. Mood was great and had alot of fun! Great Day!

Friday- Rest/Mobility before Comp

2011-12-16T05:25:00.000-08:00

Planning on doing about an hour of mobility in prep for the comp @ CF Rampage tomorrow.

Wednesday- 12/14/11- Jerk work/5k

2011-12-14T06:42:00.001-08:00

WOD 111214:

If at all possible, treat this as an A/B Early/Late double session. You will see this distinction appear a few times in the near future and more as the season progresses.

A: Strength
1) Take 15 minutes to work up to a heavy Jerk (any style).

Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Split Jerk + 1 Behind the Neck Split Jerk @ 80% of above – rest 60 sec.
2b) 4X5 Clean Pulls – heaviest possible, use straps.
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec. VIDEO BELOW

Notes: Use whatever sled you have with a 15’ climbing rope attached. There WILL be video accompanying this.

B: Conditioning
Run 5k

Tuesday- 12/13/11- Heavy Single Power Clean, Clean and FS Work/ ME UB MU/DU

2011-12-13T05:55:00.001-08:00

Strength
1) Take 15 minutes to work up to a heavy Power Clean.

Notes: Keep going up until form breaks (feet jumping wide, elbows low in catch) or you miss twice because of load.

2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible, rest 2 minutes. VIDEO DEMO

Notes: You should have a bar loaded and waiting.

Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders

Notes: Begin this piece with a ME set of Muscle-Ups. When you fail (yes, go to complete failure) perform a max set of UB Double-Unders. Do not rush back to the rings. Take enough time to get your breathing under control and allow your forearms to flush. The goal is 5-7 total sets. If you do not have multiple UB Muscle-Ups do a difficult but fast number of them (until failure), then move to DU. Do not count a set of Double-Unders that is less than 30 UB.

Midline
5X5 TGU (ea. arm) – no rest, keep alternating

Monday- 12/12/11- Snatch, Weighted HSPU/ Snatch Balance, C2B PU, GHD Metcon

2011-12-12T05:11:00.000-08:00

Strength
1) Take 15 minutes to work up to a heavy Snatch (any style).- 140...not finishing second pull at all, felt horrible

Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable)- 115...goofed up and did 1 of each instead of 2
2b) 4X10 Strict Weighted HSPU – rest 60 sec.- BW on 45's each set...first set was UB, all other sets very broken

Notes: Standard is hands on 45# (that says FOURTY FIVE, not 25) plates with an ab-mat in the middle. Use whatever you can to weight yourself. A tight vest should be the best option. As far as scaling… Only do these with weight if you can do them on 25# plates UB without weight. If you cannot do the 10 strict you MAY NOT scale to kipping. You may scale to an ab-mat with no plates, or build a target for your head at any height, but DO NOT kip. These do not need to be UB.

Conditioning
21-15-9 of:
Snatch Balances @ 135/95#
C2B Pullups
GHD Situps
For time.
-total meltdown today, felt like crap so pussed out and just did pu's and ghd's...3:28, gonna get some vagisil and some sleep and hope that helps

Saturday- 12/10/11- Max Clean, 3RM Back Squat/"Elizabeth"

2011-12-10T05:25:00.000-08:00

Strength

1) As long as necessary to establish a 1RM Clean (any style).- 225, 10#pr!
2) 10 minutes to establish a 3RM Hi-Bar Back Squat – video demo (of hi-bar style)- 275
Notes: Notice in Greg’s demo that the chest stays nearly vertical, the arms are at a clean width and relaxed, and the movement initiates with the knees breaking slightly forward NOT the hips being pushed back. Simply try to squat between your feet not behind them.
3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom – rest 75 sec.- 235

Conditioning

“Elizabeth”
21-15-9 of:
SQUAT Cleans @ 135/95#
Ring Dips
8:13, lower back was fried after set of 21, did singles on 15 and 9. Still fighting this dang cold and cant breathe thru my nose. Not happy at all with this time but felt good on cleans and back squats.

Friday- 12/09/11- Muscle Snatch, gymanstics work/1000m row intervals

2011-12-09T05:33:00.000-08:00

Strength
1) 12 minutes to establish a 2RM (T&G) Muscle-Snatch – Video Demo- 126
2a) 5X3 Strict UB Weighted Pullups (overhand grip) – heaviest possible, rest 60 sec.- 53, 53, 63, 58, 58
2b) 5X5 Behind the Neck Push Press (SN grip) – heaviest possible, rest 60 sec.- 135, 157, 177, 177, 177- should have gone heavier
Skill
5 min. ME Shoulder Touches – Video Demo- 137
-rest 2 minutes
10 min. Bar Muscle-Up Practice- mostly sets of 3, one set of 5

Notes: Don’t go crazy here. This is not an AMRAP, it’s simply practice. No more than 30 reps.

Conditioning
2X1000m Row – rest 1:1- 3:33, 3:34

Notes: Concentrate on pacing, this should be between 90-95% effort, but not all out. There will be a 25 Burpee penalty if pace is off more than +/- 5 seconds.

Wednesday- 12/07/11- Speed back squat & bench/Nasty Girls

2011-12-07T07:48:00.000-08:00

I am gonna go by the gym in the early afternoon today and measure the bands. I will mark the poundage on them with a marker so you will know how much each one is. I also plan on being at the gym from 4-6ish to help anyone who needs it with band set up. We will try attaching them to kb's or db's and see how that goes. I am also gonna go look at chains later this week and see about pricing them.

Dynamic Strength

1a) Back Squat- 10x2 @ 60%+25% band- rest 60 sec
Notes- this is speed work, down and up FAST
1b) Bench Press- 10x2 @ 60%+25% chains- rest 60 sec
Notes- this is speed work, down and up FAST

Conditioning

"Nasty Girls"

3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power clean (135/95)

Midline/Strength
1a) 3x10 Hanging leg raise- rest 45 sec
1b) 3x5 banded GH raise- medium/heavy (should be fast) rest 45 sec

Tuesday- 12/06/11- C&J, Kipping HSPU work/Dynamic drills

2011-12-05T16:16:00.000-08:00

"Most men stop when they begin to tire. Good men go until they think they are going to collapse. BUT, the VERY BEST know the mind tires before the body and push themselves further and further beyond all limits. Only when all these limits are shattered can the unattainable be reached."
-Dan Gable

Strength

1) 5x1 Clean and Jerk (full squat clean, split jerk) @ 90% (of all time 1RM C&J)- rest 90 seconds
2a) 5xME kipping HSPU (regional standards)- NO REST
2b) 5x3 push press- heaviest possible, rest 2:00 minutes
Notes: You should have a bar loaded and waiting. Finish your HSPU's without going to complete failure (stay 1 or 2 reps short, but make sure its a near max effort), move quickly to the bar, and complete your PP set. PP should be very difficult and misses are expected, but try to limit to no more than one.

Dynamic

1a) 5x1 Max height box jump- rest 60 sec
1b) 5x100m sprints- rest 60 sec

Monday 12/05/11- Snatch work/10 min AMRAP-kb, row, du

2011-12-05T05:00:00.001-08:00

Strength
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.

Notes: This is 2 reps of 1 SN Balance and 1 OHS, not 2 SN Balance and 2 OHS. I.E. Do one SN Balance, one OHS, then another Balance, and another OHS, and that would be one set. The bottom pause should be 3 (FULL) counts in the bottom of the squat on EVERY squat. See video.

2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.

Notes: Tempo should be 3 (FULL) counts to the knees, then quick to the hips and back to the knees (not explosive like a SN Pull, but smooth/quick), then 3 counts back to the floor. See video.

Conditioning
10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (7l/7r)
24 Row for Calories
32 UB Double-Unders

Notes: Yes, again, it’s 1 KB Snatch, then, with the KB still overhead, 1 KB OHS. The KB Snatch must be completely finish (hips completely open, elbow locked, KB over the shoulder blade) before the OHS may begin. Double-Unders MUST be performed unbroken before moving on to the next round. Yes, this means if you miss at 31, you start all over.

Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.

Saturday- 12/03/11- Max Jerk and Front Squat/Gymnastics and Heavy C&J metcon

2011-12-03T05:40:00.000-08:00

Strength
1) Take 15 minutes to establish a 1RM Jerk (any style).- 225 rack jerk, 10# under current pr, missed 235 several times, got under it but didnt get left arm locked out
2) Take 15 minutes to establish a 1 Rep Max Front Squat – then 3×3 @ 75%, resting EXACTLY 2 minutes.- 255, 5# pr
Conditioning
For time:
50 Pullups
10 Front Squats @ 200/135#
50 Box Jumps 24″
10 Squat Cleans @ 200/135#
50 Burpees
10 Clean & Jerks @ 200/135#
Notes: The barbell must start on the floor for all movements, racks MAY NOT be used. The Clean of the Clean & Jerks may be Power or Squat, Jerks may be any style. Box Jumps are Regionals standard.

-Started the c&j at 19:00, spent about the next 10-12 min cleaning and not jerking 200#, getting the bar high enough but couldnt stick the landing to save my life, got 2 c&j @ 185, then the last 8 @ 175. The fs were UB, had a couple of misses on the first few squat cleans but the last 6 felt great with no misses. Making some progress but still very weak overhead. This one was a much neeeded kick in the teeth!

Friday- 12/02/11- Max Deadlift/Skill practice...oh and Rudy is coming to the BORO!!!

2011-12-01T19:12:00.000-08:00

WOD 111202:
Strength
1) As long as you want to establish a 1RM Deadlift.- 405...20# under current pr, went straight to 445 after 405 went up easy and didnt even budge it, felt mentally whipped after that
2a) 5XME STRICT (supinated) C2B Pullups – rest 60 sec.- 19, 11, 10, 7, 9
2b) 5X5 Weighted (if possible) Tempo Ring Dips – rest 60 sec.- BW, 25, 45 (4), 35 (4), 25

Notes: 3 counts down, pause for 1 LEGIT count at the bottom, fast on the way up. Try a few reps before you begin, if these are easy then add weight.

Skill
20 minutes alternating practice:
1) HS Walks (or freestanding HSPU if you have more than 75′)- practiced some freestanding HS holds and walks with a spotter, horrible at these
2) UB ME Muscle-Ups (or MU to Ring HSPU if you have more than 10 consecutive)
Notes: This is not about effort or output, it is strictly practice. The goal for the walks is consistency and distance. The goal for the MU is double digits UB for the gentlemen, and 4 to 6 for the ladies.
-most UB was 3, very fatigued after pu's and dips

Jan 20-22 Rudy Nielson will be coming to Murfreesboro to hold a training camp for those of us that are following his programming. It will be over at Crossfit Rutherford and I am totally stoked! This is big time boys and girls!!!

Thursday- 12/01/11- Rest Day

2011-11-30T19:26:00.001-08:00

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Wednesday- 11/30/11- Dynamic strength (back squat/bench)/power clean, db push press, box jump metcon

2011-11-29T20:46:00.000-08:00

Dynamic Strength
1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST.
-no bands or chains so just used 65% of max
1a) 195
1b) 155

Conditioning
15-12-9 of:
Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”
-11:30
Midline/Strength
1a) 3×15 UB T2B – rest 45 sec.
1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec

Tuesday- 11/29/11- C&J work/sled drags/HSPU,sprint intervals

2011-11-29T05:07:00.000-08:00

Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.- 185, felt light
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.- 245
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.- 235+ sled on rubber
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.

Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
-rowed 200m instead of running- 13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6

Monday- 11/28/11- Snatch work/Wall ball, kbs metcon

2011-11-28T05:11:00.000-08:00

Strength

1) 5X1 Snatch (full squat) @ 90% (of heaviest ever, squat or power) – rest 90 sec.- 140
2a) 5X3 Snatch Balance @ 90% (same weight as above) – rest 60 sec.- 140
2b) Choose based on if you have a hyper or not:
1) 5X10 Hypers – heaviest possible (heavier than last week), rest 60 sec.
or…
2) 5X5 Good Mornings – heavy, rest 60 sec.- 140

Conditioning

5 rounds for time of:
15 Wall Ball 20/14#
15 KBS 32/24kg
-6:04, all UB but pussed out and stood and stared at the KB too long in 4th and 5th of a round, should have had sub 6 on this

Midline

3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
-1:35, 1:00, 1:00

Saturday- 11/26/11- Max Snatch/Cindy...a request from Mr. Neilson

2011-11-26T05:09:00.000-08:00

This from Rudy taken directly from his competitor blog today

"Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers."

WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
-2:40, missed the first rep of the 25, 30, 25, and 20 sets

2) 15 minutes to establish a 1RM Snatch (any style)
-150, 5# under pr...got under 155 several times but was unstable in the bottom, timing felt off

3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
-240

4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
-24+8 push ups, felt like I started a little too slow, think I could have done a little better, hand release made it tough at the end

Friday 11/25/11- Get Strong!

2011-11-25T06:24:00.000-08:00

Strength

1) 12 minutes to establish a 1RM Bench Press.
2a) 5XME UB Ring Dips – rest 60 sec.
2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.
Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.

Conditioning
Get stronger.

Thursday- 11/24/11- Happy Thanksgiving

2011-11-23T16:56:00.000-08:00

Wod- 24 hour AMRAP of - eat until u feel sick, watch football, go into a coma for several hours, for total rounds

I am very thankful to have a gym family made up of such awesome people that allow me the oppotunity to train with them! I love all you guys, and wish you and your families a very Happy Thanksgiving!!!

Wednesday- 11/23/11- Week 11/Row,box jump, kbs intervals WOOCEU II tie breaker final results

2011-11-22T20:29:00.001-08:00

WOOCEU II Final Standings
Since we had a tie for first and third place, we will use the CF Games rules for tie breakers. They state that in the instance of a tie, the person with the most amount of the higher place finishes wins. For example, in the case of Zac and I; Zac had two 1st place finishes and I had one 1st place finish, therefore he wins. For David and Jimmy; David had three 1st place finishes and Jimmy had one 1st place finish, therefore David finishes third and Jimmy fourth.

Zac Morgan- 1
Matt Hughey- 2
David Pettey- 3
Jimmy Cantrell- 4
Koby Younce- 5

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3- 115, 95
-Clean & Jerk- 70% x 1; 50% x 1 x 3- 155, 135

Strength

1) 5x2 push jerk- heaviest possible- rest as needed
2A) Back squat- 2x5 @ 50%+20% chains, 2x3 @ 60%+20% chains, Max Effort @ 70%+20% chains- rest 60 sec
2B) 5x3 push press- heaviest possible- rest 60 sec

Conditioning

3 rounds for total time of:

Row 1k
20 box jumps 24"
20 KBS 24/16 kg
-rest 1:1

-did a variation of this wod and the Gym wod "Heavy Bag Helen"- 3 rounds for time of 400 m run with 75# bag, 21- 2pood swings, 12- 45# weighted box jumps- 15:44

Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless youre always perfect)

Tuesday- 11/22/11- Week 11/DU, WB, C2B metcon/WOOCEU II Scores

2011-11-22T05:26:00.000-08:00

-Great job to everyone that did that hour long beatdown! We have an awesome group, and it is my pleasure to train with you guys!

WOOCEU II Scores

Wod 1 (Row)
Matt Hughey- 7:27- 1
Zac Morgan- 7:33- 2
Koby Younce- 7:41- 3
David Pettey and Jimmy Cantrell- 7:46- tie 4

Wod 2 (Double Unders)
David Pettey- 246- 1
Matt Hughey- 240- 2
Jimmy Cantrell- 173- 3
Zac Morgan- 153- 4
Koby Younce- 150-5

Wod 3 (Clean and Jerk)
Zac Morgan- 248- 1
Koby Younce- 245- 2
Jimmy Cantrell- 210- 3
Matt Hughey- 200- 4
David Pettey- 180-5

Wod 4 (Snatch/Burpees)
David Pettey- 13:59- 1
Jimmy Cantrell- 16:43- 2
Matt Hughey- 19:30- 3
Zac Morgan- 19:35- 4
Koby Younce- DNF (80)- 5

Wod 5 (Back Squat)
Zac Morgan- 6- 1
Koby Younce and Matt Hughey- 3- 2
Jimmy Cantrell- DNF (7 reps at 245)- 4
David Pettey- DNF (6 reps at 225)- 5

Wod 6 (Pull Ups)
David Pettey- 65- 1
Jimmy Cantrell- 57- 2
Matt Hughey- 51- 3
Zac Morgan- 45- 4
Koby Younce- 21- 5

Wod 7 (Run/Push Press)
Jimmy Cantrell- 45-1
All other competitors- 30- tie 2

Overall Scores-
Zac Morgan and Matt Hughey- 18- tie 1st
David Pettey and Jimmy Cantrell- 19- tie 2nd
Koby Younce- 24- 3rd
Pretty close race boys!

Week 11 Oly
-Power snatch- 70% x 1; 60% x 1 x 3- 110, 95
-Power clean & jerk- 70% x 1; 60% x 1 x 3- 150, 135

Strength

1) 5x2 hang clean (full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 clean pulls @ 115% of heaviest above- rest 60 sec
Notes- If you have a banded pulling platform (westside style), use 100% of #1+ approx. 25% band tension. Don't be overzealous, these should not be impossible.
2B) 5x5 weighted strict HSPU- heaviest possible, rest 60 sec
Notes- standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you an think of to weight yourself.

Conditioning

100 double unders
25 wall balls 20/14
15 C2B pull ups
75 double unders
25 wall balls
15 C2B pull ups
50 double unders
25 wall balls
15 C2B pull ups

For time
-8:39...wb and pu were UB for first two rounds, 18/7 on wb and 9/1/1/2/2 on third round.

Midline

3x20 UB GHD sit ups- rest 60 sec- done with 20# med ball

Monday 11/21/11- HS skill work

2011-11-21T05:21:00.001-08:00

Strength

1) 5x2 Hang Snatch (Full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 OHS AFAP @ 100% of heaviest aboverest 60 sec
2B) Choose based on if you have a hyper or not:
      1) 5x15 hypers- heaviest possible, rest 60 sec
      or
      2) 5x8 good mornings- medium/heavy- rest 60 sec

Skill

1) 20 minutes HS walk for total distance

or

2) 20 minutes AMRAP of Free-standing HSPU

Notes- If you are proficient at HS walks (have gone over 75' UB), then choose the second option.

Saturday 11/19/11- WOOCEU II

2011-11-19T06:13:00.000-08:00

"The Worldwide Outlaw Open Championship Event of the Universe II"

All work will take EXACTLY one hour. Begin your clock with the first wod and leave it running throughout all WODs. We will be using the Crossfit Games scoring system. You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of "Champion of the Universe."

Piece 1- Wods 1 & 2 (beginning at 0:00)
Wod 1:
Row 500m
Rest 4 min
Row 500m
For total working time.
Notes: Any damper setting is allowed.
- 1:35 and 1:52- 7:27 total time
Wod 2:
During the 4 minute rest interval complete- AMRAP: double unders
Notes: This time begins immediately when the first 500m row is complete.
Rest the remainder of the first 10 minutes
-240 du's

Piece 2- Wod 3 (beginning at 10:00)
10 minutes to establish a 1RM Clean & Jerk
Notes: Any style (power/squat/split/push) is allowed.
-200, cleaned 210 twice but missed jerk

Piece 3 Wod 4 (beginning at 20:00)
Complete 150 burpees for time
EMOM including the first minute, complete 5 kb snatches 24/16kg. Alternate hands each minute.
Notes: These are "hang" snatches. They may be performed Russian (swing) style or American (vertical) style. The arm MUST be completely locked out at the top of the snatch and the athletes ear must be visible in front of the locked out arm.
Rest the remainder of 20 minutes
-19:30, mental test on this one and I failed it big time, took two minutes off from burpees and just did snatches...should have pushed through but man this one hurt!

Piece 4- Wods 5 & 6 (beginning at 40:00)
In 10 minutes complete (using alternating sets)
Wod 5: 3xMax Effort Back Squats @ 275/185#
Wod 6: 3xMax Effort Pullups
Notes:
1) (Wod 5) Back squat sets begin when the bar is taken out of the rack. The athlete may hold the bar on their back as long as they want. The set ends when the bar is placed back on the rack or dropped.
2) (Wod 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete's feet hit the ground.
-1 back squat each attempt, 3 total, weight didnt feel as heavy as i thought it would, maybe could have gotten 2 but i took the first 3min off to rest from the burpees and didnt want to take a chance on missing a rep and having to strip the bar down and rack it again. 23/15/13 on pull ups, 51 total

Piece 5- Wod 7 (beginning at 50:00)
10 minute AMRAP of:
Run 400m
15 push press 115/75#
-2 rounds and part of third run...cramped up really bad both quads and right calf...need to get in shape, definitely should have had at least 3 rounds of this

Friday 11/18/11- Row Sprints

2011-11-18T06:08:00.001-08:00

Strength

1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.

1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.

Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.

Conditioning

5x500m Row – all out, rest 1:1 (pace actively between sets)

Wednesday 11/16/11- Week 10/Intervals

2011-11-16T08:56:00.001-08:00

Strength

1) 5x1 Split Jerk @ 85% - rest 90 sec.
2a) 5x5 Push Press - heaviest possible, rest 60 sec.
2b) Back Squat: 2x3 @ 45%+20% chains, 2x3 @ 55%+20% chains, Max Effort @ 65%+20% - rest 60 sec.

Conditioning

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20"

Rest 1:1
-subbed out 200m row instead of the run...rounds were between 1:53-2:30

Midline

3x15 UB GHD Situps - rest 60 sec.- done

Tuesday- 11/15/11- Week 10/8 min AMRAP, burpees/cleans

2011-11-15T10:40:00.000-08:00

Week 10 Oly
-Snatch- 85% x 1 x 3- 130
-Clean & Jerk- 85% x 1 x 3- skipped the rest, right knee swollen
-Hang snatch high-pull- 75% x 2 x 3

Strength

1) 1 Clean Halting Deadlift + 1 Clean (yes, full squat) @ 85% - rest 90 sec.

2a) 5x5 Clean Hi-Pull - heaviest possible, rest 60 sec (use straps).
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.

2b) 5x50' Sled Drags - VERY heavy, rest 60 sec.
Notes: Yes, "very heavy" is subjective. Basically the load should be insure a slow pull, but not a complete stop. Make sure to plant the HEELS and pull through the glutes and hamstrings.

Conditioning

8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#

Midline
5 minute AMRAP of:
Toes to Bar

Monday- 11/14/11- Week 10/Mid Atlantic Hopper Final Wod

2011-11-14T06:27:00.000-08:00

Week 10 Oly
-Snatch- heavy single- hit 143, missed 155 a couple times...felt like I was over thinking it
-Clean & Jerk- heavy single- 215, clean was super easy, pressed out the jerk
-Snatch pull- 95% x 2 x 3- 150
-Front squat- heavy single- hit 243, missed 253...right knee started to get tight

Strength

1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @ 85% - rest 90 sec.
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS - heaviest possible, rest 60 sec.
2b) 5X5 1 1/4 Front Squats @ 70% - rest 60 sec.

-Halting Snatch Deadlift- Athlete will snatch deadlift the bar to mid-thigh and hold this position for approx 2-5 seconds before returning to the floor. This position approximates the completion of the initial leg extension of the snatch, stopping at the point the scoop would begin. This top position will be the same as the mid-hang position with the shins approximately verticle and the shoulders forward of the bar.

-1 1/4 Front squats- Athlete will front squat to the bottom, recover to just above parallel, return to the bottom, and recover fully.

Conditioning

"The Final WOD From the Hopper"

7 Hang Snatches 135/95#
25 Pullups
20 Back Squats 135/95# (no rack, take bar from floor)
25 Pushups (hand release)
20 Hang Squat Cleans 135/95#
25 GHD Situps
10m High Prowler Push 90/50#
10m Low Prowler Push 90/50#
20m High Prowler Push 90/50#
20m Low Prowler Push 90/50#
30m High Prowler Push 90/50#
30m Low Prowler Push 90/50#

For time.
-16:06...great wod! Missed a ton of the hang snatches, 20/5 on the pull ups, UB on back squat, UB on push ups, 5/4/3/3/3/2 on hang squat cleans (grip), UB on ghd's, sled pushes kicked my tail! We added 45# on the sled since we were doing them on a pretty slick surface. We did sled pulls on the way out and super low pushes on the way back.

Notes: Upon finishing the GHS Situps, use the plates from your bar to load the Prowler. Prowler Pushes should be done "suicide" style. Mark off 10m, 20m, & 30m then push the sled out high and back low.

Saturday- 11/12/11- Week 9/Filthy Fifty

2011-11-10T11:40:00.000-08:00

Week 9 Oly
-Snatch- heavy single
-Clean & Jerk- heavy single
-Front squat- heavy single
-SLDL- 3 x 5

Strength

1) Max effort snatch

2) Max effort clean & jerk

3) Take 15 minutes to establish a 3 rep max front squat (no misses) then 3x3 @ 80% resting exactly 2 minutes

Conditioning

Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 kettlebell swings 16kg
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extension
50 wall ball 20/14
50 burpees
50 double unders

Thursday/Friday- 11/10/11 & 11/11/11- Week 9/sled pull, row, oh lunge

2011-11-10T11:38:00.000-08:00

Rest either Thursday or Friday, here is the training for whichever day you dont rest-

Week 9 Oly
-Snatch 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high pull- 70% x 3 x 3

Strength
1a) 5x5 weighted ring dips- heaviest possible rest 60 sec
1b) 5x5 weighted STRICT pull ups- heaviest possible rest 60 sec
2) 15 minutes snatch practice/testing- work whatever portion is your biggest struggle. If you feel you have PERFECT technique you may work up to a few heavy/maximal singles

Conditioning

20 minutes to get as far as possible

30' sled pull (180/135)
20 row for calories
10 OH walking lunges (135/95)
then...
60' sled pull (180/135)
40 row for calories
20 OH walking lunges (135/95)
etc...

Notes: These sled pulls should be performed with a 15' rope attached to the sled. Pullng is hand over hand (think final event of 2011 games). Distance should be acquired by setting up 2 cones 30' apart. After pulling the total length of rope, back pedal, and repeat.

Wednesday- 11/09/11- Week 9/run, dl, push up

2011-11-09T05:43:00.000-08:00

Week 9 Oly
-Power snatch- heavy single- 133
-Power clean & jerk- heavy single- 200
-Clean pull- 90% x 3 x 3- 200
-Back sqaut- 95% x 1- 275

Strength

-1) 5x1 Press cluster (Push press, push jerk, split jerk)- heaviest possible; rest as needed
2a) Back squat- 2x5 @ 40%+25% chains. 2x5 @ 50%+25% chains, Max Effort @ 60%+25% chains- rest 60 sec
Notes- If you do not have chains use 60,70,80%, do not perform more than 15 reps on your max effort
2b) 5x5 Floor Press-heaviest possible rest 60 sec

Conditioning

Run 200 m
10 deadlifts (275/185)
15 slapping push ups
Run 400 m
8 deadlifts (275/185)
12 slapping push ups
Run 400 m
6 deadlifts (275/185)
9 slapping push ups
Run 200 m
-6:40, all work UB good wod to open up the lungs

Tuesday- 11/08/11 Week 9/10 min AMRAP

2011-11-08T06:38:00.000-08:00

Week 9 Oly
-Snatch- 80% x 1 x 5- 125
-Clean & Jerk- 80% x 1 x 5- 170
-Hang snatch high-pull- 70% x 3 x 3- 110

Strength

1) 5x1- 3 position clean (Hi hang, hang, full)- heaviest possible; rest as needed
2) 5x3- Clean pulls @ 115%- rest 60 sec

Conditioning

10 minute AMRAP of

10 ctb pull ups
20 kbs 24/16 kg
30 double unders
-5 rounds + 10 swings...grip killer, first 4 rounds were UB on pull ups, all rounds UB on swings, missed several double unders each round

Midline

1a) 3x10 hanging leg raise- rest 60 sec- done
1b) 3x10 weighted gh raise- heavy; rest 60 sec- done

Monday- 11/07/11- Week 9/Deload and The Outlaw Way

2011-11-07T07:28:00.000-08:00

Note- Those of you that just finished the 11 week Oly cycle may want to deload this week to let your body heal up. Take this week completely off from lifting if you want, or only do some LIGHT technique work. Still do the progressions in your warm up to keep muscle memory built up. However, if you feel good and want to keep pounding away...I will be posting the training that Rudy Neilson of Outlaw Crossfit (theoutlawway.com) gives his competitors. I want to give you all fair warning that this programming is designed for INDIVIDUAL CROSSFIT GAMES COMPETITORS, and as such is extremely taxing. Each of us, myself included, will need to monitor our bodies to keep from overtraining. You will have to stay on point with your diet, rest, and mobility work, in addition to being smart and scaling any of the wods as needed. In addition to the warning, I would also like to say that Rudy's programming is very well thought out and I am super excited for us all to try it as I believe it will greatly benefit us all. Those of us that are on Week 9 of the current OLY Cycle will continue to follow it for the next 3 weeks. Everyone will do the conditioning and midline work as specified.

Week 9 Oly
-Snatch- heavy single- worked up to 155, 5# pr woohoo! Felt light!
-Clean & Jerk- heavy single- hit 210, missed 225 on the clean, I will definitely get that soon
-Snatch pull- 90% x 3 x 3- 135
-Front squat- 90% x 1- 225

Strength

1) 5x1- 3 position snatch (Hi hang, hang, full)- heaviest possible; rest as needed
2a) 10x2 Front Squat @ 50%+20% bands or chains- rest 45 sec, if no bands or chains are available, use 65%
2b) 10x2 Challenging strict HSPU- rest 45 sec
Notes- These should be hands on plates or paralletes to a depth that is not impossible, but very difficult. You may have to scale after the first few sets

Conditioning

3 rounds for total time of

10 hang (squat) snatches (95/65)
20 10" target burpees (touch a target 10" above highest reach)
10 hang (squat) snatches (95/65)
30 wall ball shots (20/14)
rest 2 minutes
-19:28...great wod, pussed out on the last set of wall ball and did 3 sets of 10...should have been UB on those the whole wod, need to toughen up! Even so, this was the most fun night Ive had training in a long time. Most everyone in the group was hitting pr's and doing work. Im very thankful for my training partners!

Saturday- 11/05/11- Week 11 Max/Week 8

2011-11-05T05:52:00.000-07:00

Week 11 Max Day
-Snatch- Max
-Clean & Jerk- Max
-Well sports fans, its all come down to this. Very proud of everyone's hard work throughout this cycle. Get really warm today and go hard! I would recommend no more than 4-5 heavy attempts on each lift. Have fun guys!

Week 8 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Back squat- last week's paus BS weight x 2 x 3
-SLDL- 4 x 5*

Thursday- 11/03/11- Week 11/8

2011-11-03T07:27:00.000-07:00

Week 11 Oly
-Snatch- 30-50% x 1 x 3-5 sets
-Clean & Jerk- 30-50% x 1 x 3-5 sets

Week 8 Oly
-Clean & Jerk- 70% x 2+1 x 5- 150
-Clean pull- 85% x 3 x 3-185
-Snatch balance- 4 x 1*- 135

+
-Note-Those of you on Week 11 who are maxing on either Friday or Saturday: do the row to flush out your legs if you want, but DO NOT do the GHD work, spend plenty of time on mobility and prepping your body for your max. Make sure you eat a little extra protein and good fats next couple days leading up to your max. Remember, all the hard work and time you have put in has been leading up to this max. Good luck, and go hard! Im super proud of all of you, and cant wait to see what kind of numbers you put up!
-4 rounds for time- 25 GHD sit ups, 25 back ext- 5:05 I think
-10 min row @ Z1- done
-Mobility-done

Wednesday- 11/02/11- Week 11/8

2011-11-02T07:14:00.000-07:00

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3
-Clean & Jerk- 70% x 1; 50% x 1 x 3

Week 8 Oly
-Power clean + Front squat + clean + jerk- 4 sets; 3 sec pause in split*- didnt do any of the oly work today, got to the box late and was mentally tired so just did the met con, i know, i know...excuses, excuses
-Hang snatch high-pull, flat footed- 3 x 4*
-Front squat- 80% x 2 x 4

+
-4 sets- 400 m run, 10 muscle ups; 1:1 work rest- 2:50, 3:50, 3:39, 4: 23...first set did 7 then singles, second set 5 then 2 then singles, wised up and did 3,3,1,1,2 on third set, 3, 3, then singles on last set
-Mobility- done

Tuesday- 11/01/11- Week 11/8

2011-11-01T05:45:00.000-07:00

Week 11 Oly
-Extra good warm up, rolling out, mobilizing
-Power snatch- 70% x 1; 60% x 1 x 3
-Power clean & jerk- 70% x 1; 60% x 1 x 3

Week 8 Oly
-Snatch 70% x 2 x 5- 105
-Snatch pull- 85% x 3 x 3-130
-Snatch push press + OHS- 1+1 x 4 sets*- 165

+
-5 rounds for time- 10 burpees, 10 pistols, 10 box jumps (30/24-regional standards)- 8:00, should have been faster, missed a bunch of pistols on my left leg
-3 sets- Max superman plank hold for time; rest 60 sec- 1:30, 1:00 (45#), :50 (70#), liked these with the weight added
-Mobility- done

Monday- 10/31/11- Week 11/8

2011-10-31T05:53:00.000-07:00

Week 11 Oly-
-Snatch-85% x 1
-Clean & Jerk x 1
Note: This is your max week and the work leading up to Saturday will be light. Take the time to warm up very well and do extra mobility. You guys will do the accesory work each day except Thursday. After your Oly work that day just spend time rolling out, mobilizing, and getting your body ready for Saturday. With the lighter loads you will be using, focus on speed and perfect technique. Mentally prepare yourself the entire week for Saturday, and Good Luck!

Week 8 Deloading Oly (*Reduce weight by 10% from last week)
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom*- 120
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split*- 160
-Jerk dip squat- 5 x 3*- 220
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-5 sets: Athlete has 1 min to complete 30 KB swing (2/1.5), with 1 min rest b/t sets. After the 1 min rest of the 5th set, complete 1 clapping push up for each KB swing not completed.- 30 each round, first 4 sets were UB, fifth set was 21/9, got last swing right at the 1 min mark
-100 V-ups for time- 4:34, ouch
-Mobility-done

Thursday- 10/27/11- Week 10/7

2011-10-27T07:07:00.000-07:00

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang clean high-pull- 75% x 2 x 3

Week 7 Oly
-Clean & Jerk- 80% x 2+1 x 5- 170...cleans feeling good, some of the jerks were pressed out but the weight fells really light
-Clean pull- 90% x 3, 95% x 3, 100% x 3- 195, 205, 215
-Snatch balance- 5 x 2- 133, 153, 163 (f), 163 (f), 163 (f)....prolly should have gone back down to 153 and worked on speed and technique but that would have made too much sense, 153 felt really light, mentally checked out at 163

+
-4 rounds each for time of- Run 400m, 10 muscle ups; rest 1:1- started raining and it was getting cold outside so decided to stay indoors instead (oh yeah, pussed out like a boss!)...did 4 rounds of 2 rope climbs, 10 box jumps 24"- 2:45, did not have to stand up on box, nice quick wod...focused on efficiency on rope climbs
-Mobility- done

Wednesday- 10/26/11- Week 10/7

2011-10-26T08:52:00.000-07:00

Week 10 Oly
-Power snatch- heavy single
-Power clean & jerk- heavy single
-Clean pull- 95% x 2 x 3
-Back squat- 85% x 1 x 3

Week 7 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 179, 185, 195, 195- felt much better today, making progress with pulls and jerks are feeling strong
-Hang snatch high-pull, flat footed- 4 x 4- 133
-Front squat- 85% x 3 x 5- 215

+
-3 sets- 30 GHD sit ups, 30 back extension; rest 1 min- all sets UB
-10 min row or run @ Z1- done
-Mobility- done

Tuesday- 10/25/11- Week 10/7

2011-10-25T05:14:00.000-07:00

Week 10 Oly
-Snatch- 85% x 1 x 3
-Clean & Jerk- 85% x 1 x 3
-Hang snatch high-pull- 75% x 2 x 3

Week 7 Oly
-Snatch - 80% x 2 x 5- 120, really been trying to pick apart what is wrong with my pulls in the snatch and clean over the last couple days...I have always had a problem with jumping foward and I think there are a couple different things that are causing me to do that- not finishing the second pull, and not hitting full knee extension coupled with over exaggeration of hip extension thereby banging the bar off my legs and causing it to go forward. Tried to focus on these issues today and made some progress. Although in the fourth set I was overthinking it and missed several reps. The fifth set I tried to just lift the weight and did much better.
-Snatch pull- 90% x 3, 95% x 3, 100% x 3- 135, 140, 150
-Snatch push press + OHS- 2+1 x 5 sets- 155, 175, 185, 195 (f), 190 (f), 185...kept pushing the bar in front of me on the push presses with 195 and 190 and missing the reps, 185 felt light and the OHS was super easy, mental on the push presses

+
-4 sets- Row :30 sec for max Meters, Max consecutive HSPU (head to floor, hands on floor); rest 3 min- total 733 meters+reps, got a few kipping HSPU but still need a ton of work on them
-Tabata T2B- 7
-Mobility- done, shoulders are tight from the oly work and metcons this week