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

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

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

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

"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

"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"

“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

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

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

*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

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

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

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

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

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

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

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"

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

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

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

"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

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

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!!!

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!!!