Sunday- 03/25/12- Rest Day, MWOD 54/365

MWOD 54/365-
http://www.youtube.com/watch?v=NVVUa8aETgY

Saturday- 03/24/12- Oly Work, RC, RD, KB Snatch Metcon, MWOD 53/365

BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 95, 115, 120, 130, 135
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 135, 155, 165, 175, 185

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

3) Front squat: 90% x 1 x 4 – rest as needed.- 245
Conditioning
1) For time:
5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg
-7:26

*Rest 10 minutes.

5 rounds for total calories:
40 sec. ME Row – 20 sec. Rest
-got 21 cal first round, not sure after that, rower kept resetting

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

 MWOD 53/365-
http://www.youtube.com/watch?v=IKlDKebXEfk

Friday- 03/23/12- Oly Work/Open Wod 12.5 (Thruster/C2B PU10, MWOD 52/365

BB Gymnastics
1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.- 120
2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.- 175
3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.- 135

Conditioning
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-finished 9 pull ups of the round of 18= 117 reps

MWOD 52/365- http://www.youtube.com/watch?v=7JU4LapWMXg

Thursday- 03/22/12- Rest Day, MWOD 51/365

MWOD 51/365- http://www.youtube.com/watch?v=gOyGVHt4Qio

Wednesday- 03/21/12- Clean Work, Max Back Squat/MU, thruster metcon, MWOD 50/365

*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.- 155x3, 175x2

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.

Strength (testing)
Establish a 1RM Back Squat.- 335, 10# pr, up from 285 at beginning of Hatch cycle.  Failed at 350

Notes: Take no longer than 30 minutes.

BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.- 225
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.- 225

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.

Conditioning
9-6-3 of:
Muscle-Ups
Thrusters 165/110#
For time.
-8:30

Midline (time permitting)
1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 3X10 STRICT T2B – rest 45 sec.

MWOD- 50/365- http://www.mobilitywod.com/2010/10/episode-50-pulling-sumo-and-barbells.html

Tuesday- 03/20/12- Snatch, C&J Work, 800m run Test, PP, KB Swing, DU Metcon, MWOD 49/365

BB Gymnastics
1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.- 105x2, 115x2, 120x2

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.- 165

Strength
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.- 14, 8, 5
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.- 18, 12, 8

Conditioning
Run 800M all out.- 2:46, course was a little long
*Rest 4 minutes.

8 minute AMRAP of:
10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
-2 rounds
*Rest 8 minutes.

400M Sled Drag @ 90/70#- done

Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.

 MWOD 49/365-
http://www.youtube.com/watch?v=nxBXYhBB8Bc

Monday- 03/19/12- Snatch Work/ HSPU, Burpee Box Jump Metcon, MWOD 48/365

BB Gymnastics
1) 5X3 Snatch @ 70-80% – rest 90 sec.- 115, 120, 135x3

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect.

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO- 155
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.- 225

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
21-15-9 of:
HSPU
Burpee Box Jumps 30/26″
For time.
Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed
-13:52

MWOD 48/365-
http://www.youtube.com/watch?v=4LfHe0IKv5I

Saturday- 03/17/12- Max Snatch, C&J, DL, HR Pushup, C2B PU Metcon, MWOD- 47/365

BB Gymnastics
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
5 rounds for time of:
5 Deadlifts @ 315/225#
20 Hand Release Pushups
12 C2B Pullups

*Rest 10 minutes.
5X200m Sprint – Rest 90 sec.

MWOD 47/365-
http://www.mobilitywod.com/2010/10/episode-47-5-way-shoulder-front-wheel.html

Friday- 03/16/12- Hatch Squat, Open Wod 12.4 (WB, DU, MU), MWOD 46/365

Strength
High-Bar Back Squats: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2-3 minutes between sets.- 210, 225, 245

Conditioning
Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14# 10/9′
90 Double-unders
30 Muscle-ups
For a full description click here: 12.4.
-got thru 15 MU= 255 reps

MWOD 46/365-
http://www.youtube.com/watch?v=ahxNmu3z978

Thursday- 03/15/12- Rest Day, MWOD 45/365

MWOD 45/365- http://www.youtube.com/watch?v=RTWMejBP4rU

Wednesday- 03/14/12- Max Power Clean, DB Thurster, GHD, Inverted Burpee AMRAP, MWOD 44/365

"For God did not give us a spirit of timidity, but one of POWER, of love, and of self discipline."-2 Timothy 1:7

BB Gymnastics
20 minutes to establish a 1RM Power Clean.- got 217, then failed 225 several times, pulling it plenty high just not getting elbows around today

Conditioning
8 minute AMRAP of:
10 DB Thrusters 30/20#
10 GHD Situps
10 Inverted Burpees DEMO VIDEO
-3 rounds + 8 IB

Midline
10 minute AMRAP of:
TGUs 32/24kg

Notes: Do not rush on these. It is and AMRAP, but should be treated as 10 minutes of consistent, non-rushed work. Alternate arms each rep.

MWOD 44/365- http://www.youtube.com/watch?v=rkw3A6_WTXM

Tuesday- 03/13/12- Snatch work, PTT-Row, KB Swing, MWOD 43/365

BB Gymnastics
1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.- 95, 111, 121, 135x4

Hang Snatch Hi-Pull and Hang Snatch

►

VideoPress requires either HTML5 video or Adobe Flash Player 10 or above for playback.

Notes: The video shows the movement performed twice. All 7 sets should be performed as singles, not doubles. One set is 2 Hang Snatch High-Pulls followed by 1 Hang Snatch.

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.- 157, 185, 195x4, 205(f), 195

Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
25 Perfectly Vertical KBS 32/24kg
*Rest 2 minutes between rounds.
-2:36, 3:27, 3:57, 3:45, 3:32- no rep extravaganza

Rest 10 total minutes, then:
4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.

MWOD 43/365-
http://www.mobilitywod.com/2010/10/episode-43-mobilize-at-position-of.html

Monday- 03/12/12- Hatch Squat, MU, FS Metcon, MWOD 41/365

Strength
1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.- 195, 225, 245x2
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.- 165, 175x2
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.- 20

Conditioning
5 rounds for time of:
6 Muscle-Ups
9 Front Squats @ 185/120#
-11:25

MWOD 41/365-
http://www.mobilitywod.com/2010/10/episode-41-creative-pain-low-back.html

Sunday- 03/11/12- Rest Day, MWOD 40/365

MWOD 40/365-
http://www.youtube.com/watch?v=UhAbFc8Hr-Q

Saturday- 03/10/12- Max Snatch and C&J, WB, PU, HSPU Metcon, MWOD 39/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 155, 165(f), 165(f)-got under both attempts, lost it while standing
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 225(missed jerk), 235(5# clean pr)

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
40 Wall Balls 20/14#
30 Pullups
20 HSPU
30 Wall Balls 20/14#
20 Pullups
10 HSPU
20 Wall Balls 20/14#
10 Pullups
5 HSPU

Notes: HSPU are Regionals standard, kipping is allowed.

For time.
-10:30

MWOD 39/365-
http://www.youtube.com/watch?v=JU7Lqw1mmu8

Friday- 03/09/12- Hatch Squat, Open Wod 12.3- 18 min AMRAP-BJ, PP, T2B, MWOD- 38/365

Strength
1) High-Bar Back Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 2-3 minutes between sets.- 195, 210, 230, 230

Conditioning
CrossFit Games Open 12.3
18 minute AMRAP of:
15 Box Jumps 24/20″
12 Push Press 115/75#
9 T2B
-8 rounds + 4 PP, very humbled on this one, had no gas after round 4

Notes: For full workout details click the link above

MWOD 38/365- 
http://www.mobilitywod.com/2010/09/episode-38-sleep-pillows-and-what-your.html

Thursday- 03/08/12- Rest Day, MWOD 37/365

MWOD 37/365- http://www.mobilitywod.com/2010/09/episode-37-your-pillow-is-killing-your.html

Wednesday- 03/07/12- Snatch Work, "Nancy", MWOD 36/365

BB Gymnastics
1) 10 minutes Hang Snatch technique work.- 95 for a few

Notes: All reps should be caught in a squat and the loading should be light. DO NOT attempt anything heavy.

2a) 4X3 Snatch Balance – medium/light, rest 60 sec.- 95
2b) 4X3 Tempo Snatch Grip Deadlift – medium, rest 60 sec.- 135

Notes: 3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor.

Conditioning
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#
-12:13, all UB, didnt push very hard on this

Strength/Midline
1a) 3X15 UB T2B – rest 60 sec.- done
1b) 3X10 Banded GH Raises – medium/heavy, rest 60 sec.- done

MWOD-36/365-http://www.mobilitywod.com/2010/09/episode-36-bias-bias-hip-er-plus-flex.html

Tuesday- 03/06/12- C&J work, PTT(Burpee,DL), MWOD 34/365

BB Gymnastics
1) 15 minutes to establish a 1RM Jerk.- 235 behind the neck
2a) 5X5 Push Press – heaviest possible, rest 60 sec.- 155, 165, 170, 175-new 5rm, 175 (4)
2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.- 185, 195, 205(2), 205-new 3rm, 205(2)

Conditioning (pain threshold training)
7 rounds for total working time of:
10 Burpees
7 Deadlifts 275/185#
Rest 2 minutes after each round.
-:30,:29,:29,:30,:30, :31, :30- 3:29

Conditioning
At any point during the day, preferably not directly before or after completing the work above:
Row 2k @ 90%

Notes: All splits should be negative, i.e., the first 500m should be the slowest and the final 500m should be the fastest.

MWOD 34/365
http://www.mobilitywod.com/2010/09/episode-35-spinal-mobility-box-squat.html

Monday- 03/05/12- Hatch Squat, MU, DB HC/Thruster, DU AMRAP, MWOD 33/365

Strength
1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.- 190, 225, 250, 285, 300, 325
2a) 4×8 Strict Weighted Supinated Pullups – heaviest possible, rest 60 sec.
2b) Front Squat: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@75%- 155, 185, 190, 190

Conditioning
15 Min AMRAP of:
5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 40/25#
30 UB Double-Unders

Midline
1a) 3×15 Reverse Hypers – medium/heavy, rest 45 sec
1b) 3×5 TGU (5L/5R) – medium (weight should be able to be moved quickly), rest 45 sec

MWOD 33/365-
http://www.mobilitywod.com/2010/09/episode-33-fgb-push-press-prep-hot.html

Sunday- 03/04/12- Rest Day, MWOD 32/365

MWOD- 32/365-
http://www.mobilitywod.com/2010/09/episode-32-fgb-ready-sumo-shoulder-ant.html

Saturday- 03/04/12- Max C&J, C2B. DL, PU Metcon, MWOD 31/365

BB Gymnastics
15 minutes to establish a 1RM Clean and Jerk.- cleaned 220 missed jerk, cleaned 225 3 times and missed jerk each time, getting under it just not stable in the recovery

Conditioning
50 C2B Pullups
15 Deadlifts @ 315/225#
40 Pushups (hand release)
10 Deadlifts @ 315/225#
30 Pushups (hand release)
5 Deadlifts @ 315/225#
20 Pushups (hand release)
25 C2B Pullups
For time.
-13:02

MWOD 31/365- 
http://www.mobilitywod.com/2010/09/episode-31-10-min-squat-impingement-fix.html

Friday- 03/02/12- Hatch Squat, OPEN WOD 12.2 (Snatches), MWOD 29/365

Strength
High Bar Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 2 to 3 minutes between sets.

Conditioning
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45# pound Snatch, 30 reps
135/75# pound Snatch, 30 reps
165/100# pound Snatch, 30 reps
210/120# pound Snatch, as many reps as possible.
12.2 Full Description
-57 reps

MWOD 29/365- 
http://www.mobilitywod.com/2010/09/episode-30-partner-heelcords-safeword.html

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

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

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