WOD 12/29/11

Mainsite Wod

Except your cleans must be FULL Squat cleans and let set up our phones or my video camera and start taping so we can work on our form where we are messing up!

WOD 12/22/11

WOd #1

3-position clean - 65% x 5 sets

http://www.cathletics.com/exercises/exercise.php?exerciseID=70 

WOd # 2 For Time

500 m row
20 Kb swings 70/53
400 m run
20 Kb swings 70/53
100 dubs
20 Kb swings 70/53

Wod # 3

5 rounds

1 min max handstand walk(feet)
1 minute max hanging L-sit Hold(count only the time your feet are above Parallel.

WOD 12/20/11

WOd #1 5x2 at 80% of 1rm  box snatches(box position should be just above knee)

WOd #2 "isabel" 30 power snatches for time  135/95

Rest exactly 6 minutes then 

WOd #3

you will have 10 minutes to find your 5 rep max overhead squat(weight must be jerked from the rack)

WOd 12/14/11

Wod # 1 Russian Squat

Wod #2 Again Faster Wod #8

4 Rounds for Time:
8 Power Clean (205/145)
8 Front Squat (205/145)
8 Pistols (alternating)
8 HSPUs(sub 4 wall walks kev and everyone else work on your mat progression)

Drop weights as needed you must clean it for front squats

Spend 15 minutes working on Muscle Ups or Chet to bar pull ups 

Wod 12/13/11

Wod # 1 8x1

3 Hang clean pulls 1 full squat clean (work on speed under the bar and work to a heavy load each should go up)

Wod 2 7 minute MAx Reps

UB Pull Ups
UB elevated ring push ups

Goal here is to take no more than 5 sets so use your rest accordingly after that 1st round

WOd#3

 2000 meter row go for PR!

Wod 12/12/11

Wod # 1 Russian Squat Day 4

Wod # 2 Spend 15 minutes to find your 1rm snatch balance.



Wod # 3 You Challenge Wod

7 Rounds

7 Push Jerk, 135lbs
7 Burpees
7 C2B Pullups

Wod 12/8/11

Wod #1 (Strength)

Ten minutes of 3 touch and go deadlifts (go as heavy as possible without missing a rep) Take atleast 5 warm ups sets

Wod # 2 For Time

135/95#
4 burpees EMOTM until completing the following
20 Thrusters
20 back squats
20 Push Jerk
20 OHS
20 Front Squat

Wod #3 30 HSPU for time

wod 12/7/11

Wod #1 Russian squat day 2

Wide #2 20 minute amrap

250 meter row
1 muscle up to 5 ring dips ir you do t have mu then do 10 ring dips

Wod #3 for time

15-12-9

Ghd sit ups
chest 2 bar pull ups

WOD 12/6/11

Wod #1

5x3 of 3 mid hang power snatch and 1 overhead squat with a 5 second pause at the very bottom(THis is 1 rep so you will nedd to do this for 3 reps and that is 1 set and you are doing 5 sets)

Work up to a weight you can handle with no failed reps.

Also work on NO re dipping from the hang if you need to use the 20 in boxes

Wod # 2 Again Faster Wod #7

2 Rounds for Time: 

15 HSPU
20 Pullups
25 Box Jumps (30/24)
30 Deadlifts (185/135)
35 Burpees 

4 sets of 10 on the Reverse Hyper (watch video on proper form) Head Down HEad Up!!!!!

WOD 12/5/11

Great job everyone who made it out yesterday! Who could have thought PVC could be soooo HEavy!

Going Forward i think we all need to see Jon atleast twice a month. I talked with him and if we can get a set number of us at our gym 2 saturdays a week(at least 10) we can get the price to drop down to around 10 bucks each a session.

The problem is YOU HAVE TO COMMIT as he can not start with some one back on pvc pipe week 3 he wants to take you all in a progression

So let me know waht everyone thinks about this and we can get it set up?

Ok so those of you that want to start working your 6 week squat program here is the link for all your calculations http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html
we are going to be doing front squats so type that in and lets have at it!

Wod # 1 Strength

If your not doing squat program then do

 5x3 Power Snatch to overhead Squat with 3 second pause at bottom(count should be 1 1 thousand)

guys work at 95/135 depending on your snatch form
ladies work at 75

Wod #2 Conditioning  5 thrusters on  the minute with remaining time do max toes 2 bar untill you reach 75

weights 105/70

Wod #3

2 sets of 5 reps l/r of TGU work to heaviest possible without failure

followed by 50 back extension

WOD Dec1 and Olympic Class on Sunday

Ok first i could not get JON the Olympic coach down here on Sunday but he did block out an hour and half for us out in malvern @ CF Inspire. So anyone who can make the trip it it will be weel worth it to have him look at and tweek your form in person. It will be $30 a person and we can car pool from the gym if we like. It will be @ 11:30 am.

Please let me know asap if you are in as we need atleast 3 people.

Wod #1 (strength)

a)10x1 box squat cleans at 75% of your regular 1rm (rest 1 min) in between sets

b) 5x5 weighted pull ups go as heavy as possible without failure

c) 4 sets of 10 unbroken toes 2 bar  sit ups with 1 mintue between sets

Wod #2 For Time

12-10-8-6-4-2

Chest 2 bar pull ups
double kb push press 53/35
sled push down and back w/ 180/100

Wod #3  on the minute for 10 minutes Muscle ups (choose a number and hit them all!) 1-2-3-4-5

if dont have MU work them with a band on the far set of rings

WOD 11/29/11

WOD #1 (For Quality make sure you hit complete depth and lock out over head also it must be a strict single movement NO DOUBLE KNEE BEND if you jerk it does not count also your feet can not move)

1-1-1-1-1-1-1-1

THen do all of the regular class programing So you can choose to come in at the end of a class and get Wod #1 done and then work with regular class or you can do it all on your own time but the rest periods must be the same only 3 minutes!!!!!!!!!!!!!

WOD 11/28/11

 Wod # 1 For quality


1-1-1-1-1-1-1-1-1 Full Squat Snatch


Wod #2 Santora
3 Rds

155/105# Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/170# Deadlifts, 1 minute
Burpees, 1 minute
155/105# Jerks, 1 minute
-Rest 1 minute-

Wod #3
For time:(push for sub 15)
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
 

WOD 11/21/11

WOD #1
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

WOD #2

3-3-3-3-3

Front Squats each set go up in weight(GO HEAVY)

WOd#3 

3 rounds for time

10 muscle ups/sub 2 chest to bar pull ups for each muscle up can not complete
500 meter row

WOD 11/17/11

WOD # 1 BAR OF DEATH 125/85

WOD #2 100 pull ups for time

Wod # 3 For Time 4 rounds for time

400 meter run
500 meter row

WOD 11/16//11

WOD # 1

4 rds for time

10 ring dips
15 ghd sit ups
20 deadlifts 225/135
100 m sprint

Wod # 2 8 minute AMRAP

100 meter sled drag with 15 box jumps after each 100 meter only box jumps conut for reps(so get to the box)

WOD # 3 3minute max distance farmers walk 180/90 each hand

WOD 11/15/11

WOD # 1
EMOTM 15 Min 185/135# x 2 Squat Snatch alot of you will need to modify the weight accordingly.


WOd # 2 


Wod 1 from our main site


Wod # 3 5 rounds


1 min max double 35/20 kb press
1 min max 53/35 walking kb lunges in front
1 min max 70/53 kb swings
1 min rest

WOD 11/10/11

wod # 1

3 Rounds for Time:
25 Double Unders
25 Hand Release Pushups
60m Sprint, 10m increments  

woD # 2 fOR tIME 4 ROUNDS

1ARM KB SNATCH L/R 10 EACH

15 GHD SIT UPS

SRINT 00M ETERS

wOD  # 3MAX DISTACE IN 3 MINUTES WITH SLED PUSH 325/225 

WOd 11/9/11

WOd # 1

Death by Strict  pull up
once you fail continue with Death by T2B

post both totals

Wod #2

3 rounds for time 

• 10 Deadlifts 255#/165#
• 15 Toes to Bar
• 20 Push-ups (hand release at bottom)
• 400m run

Wod # 3 Spend 10-15 minutes working on kipping hspu(stringing them together for speed and how many in a row)

HERE YOU GO ALI!!!!!

Ok i promised ALi i would find this video and i just got done watching and got all choked up thinking of her comeback!!!!

LOVE YOU ALI YOU WILL BE BETTER THAN EVER!!!!!!!!!!

WOD 11/7/11

 1st thing great work this weekend everybody!!!! One thing i have been thinking about for awhile but have not wanted to cause it going to suck mor than the burpees but after this weekend and yet another comp where it was a main factor we need to incorporate much much more ROWING!

So i was thinking that we all need to complete 10,000 meters a week. I will let you all complete it in any 500m increments you like with a minimum of 1 2000 , but i think if the majority of them are 2000 m we will get more out of it and it will help us perfect our form.


WOd #1
7 min amrap of 2 muscle ups and 2 deadlifts at 335/225
THosw without MU i have another band progression that we can try and follow on the rings.

Wod #2 10-1/1-10

Overhead Sqaut 115/75
Chest 2 Bar Pull UPs

WOd # 3 1-1-1-1-1-1-1 Heavy box cleans

we will work on the explosions up after the knee and the pull under. When clean or snatching we need to think of the movement like a see saw as one side goes up the other side goes down so as the bar is going up you are already going down. If you pause this video you will see that the bar is on its way up as the athletes are already moving under the bar.

Oh and this little girl is cleaning 220lbs and makes it look easy!

Just some motivation

Coach

WOD 11/2/11

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Wod # 2 from main site "helens dead"

Spend 15 minutes working on butterfly kip

WOD 10/31/11

WOd # 1   1-1-1-1-1-1-1-1
  Snatch Balance


Wod # 2 50 Ring Dips for Time

WOd # 3 "Heavy Pop A Squat 155/95

Spend 10 Minutes finding your max distance handstand walk

WOD 10/27/11

WOd # 1 2000 meter row for time(try and set a new pr)

Wod #2 10 minutes of 2 heavy squat cleans every minute.
Most of you have a heavyer power clean than squat clean so my guess is this should be at around 70% of your max power clean. We need to start working the form on getting under the bar quickly!

WOd # 3 30 HSPU for time

WOd 10/26/11

Strength-

Deadlift - 5-5-4-4-3-3-2-2 These are all working sets warm up with lighter weights but these all should be heavy at the reps and touch and go

WOd #1 Hero WOd

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

WOd # 2 is WOd # 4 from main site!!

WOD 10/25/11

WOd # 1 For Time


Wod #4 from opens

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups 


get as far as possible


WOD # 2 For Time 

30 Strict Pull Ups
30 bench press reps @ body weight(if you need to adjust weight do it as needed) 
30 pull ups
30 ring push ups


Wod #3 Spend 15 minutes building up to a heavy touch and go triple power snatch


After Party- Work on pistols

Wod 10/24/11

Wod 1 fran

Wod 2 10 sets of heavy triples of back squat. Weight should go up each set please post all loads.

Wod 3 5 rounds for time

50 meter sled push

140 lb girls plus put on a 35 kettlebell and after you reach the 50 m mark pull kb and do 15 swings

225 guys plus 53 kb


Then spend time working on your bitterly kip

WOd 10/20/11

Wod # 1 WWOD 3

AMRAP: for each set (1 minute starting at the double unders, 30 sec rest; 2 minutes starting at the double unders, 30 sec rest; 3 minutes starting at the double unders)
-30 double unders
-15 KB swings (2pood/1.5pood; 1.5pood/1pood; 25#kb/25#kb)
-15/leg (30total) jumping stationary lunges/split squats
-15 hand-release push-ups
-15 air squats
-15 shoulder to overhead (anyhow: 135/115; 95/65 55/45; all barbell movements must come from ground; no racks; transitions between movements; e.g. last shoulder to overhead right to back rack for BS is allowed)
-15 back squats (135/115; 95/65)
-15 power cleans (135/115; 95/65)
-15 overhead squats (135/115; 95/65)
-If you complete the above, then do as many burpees as possible in the remaining time

This is just like the end of the crossfit games!

WOd #2 do HEro WOd Coe from main blog

WOd #3 spend 15 minutes working up to a heavy 5 rep max touch and go deadlift

AP spend 10 minutes on Muscle up progressions

WOD 10/19/11

Strength- build up to a 1rm weighted chin up if you dont have a single body weight chin up do max rep chin ups no kip with band in 5 minutes

Conditioning- 16x100 meter repeats -run 100 meters rest exactly 30 seconds and repeat this 16 times record your total time

Wod 1 "rack attack"

Wod # 2
8 minute Amrap

3 rope climbs
6 power cleans 135/95

After Party do pistol progressions!

WOd 10/18/11

 Starting today will be doing 51 burpees everyday for conditioning purposes. YES EVERYDAY

I dont care if you do it before after or inbetween wods but it must be done everyday also on your off days.

I also want you to post your times everyday so we can see as everyone shaves seconds of your times.

THis will get us on the fats track to getting our stamina up and if burpees come up in  a wod its our win!


Wod #1 "CFMY CHipper"

FOr time

50 kb high pull 70/53
40 hr push ups
30 power cleans 115/80
20 burpees pull ups
30 push press 115/80
40 straight leg sit ups
50 m over head lunge walk

WOd # 2 "High as a Kite" from main site

Wod # 3 5 rounds for time For Time "Pull upside down"

5 HSPU
10 Chest 2 Bar  Pull Ups

Spend 15 minutes working on muscle ups transitions

here is another progression that might help especially john i want you to try the box trick

also remember i have a bunch of other progression on the other site

WOd # 1

World Wide WOD - WOD #2: 6 minute AMRAP:
- 4 minute continuous row for calories
- 1 minute continuous max rep thrusters (RX: 115/95; Scaled and Masters: 95/65)
- 1 minute continuous max rep box jumps (RX: 24/20; Scaled and Masters: 20/20)

 

Wod # 2

Take 15 minutes to find your 1 rm Over head squat

Wod # 3 

Wod # 3

Open Wod # 3
5min AMRAP of:
Squat clean 165/110
Jerk

rest/make up day!

 Wod #1 Again Faster Wod "camillie"

 AMRP 8 minutes 

3x snatch complex 125/85 
(power snatch, hang power snatch, hang squat snatch) must be unbroken

3 wallclimb



 WOd # 2 7 minutes Amrap


9 Back Squat (155/105)
7 Burpees
5 Push Press (155/105)

Wod # 3
 3 rounds
50 meter sled push(weight to be determined)
1 wall scale
10 Handstand push ups

WODs 10/12/11

Wod # 1

You Challenge ‎10 min amrap:
1 Muscle up
10 walking lunges
15 unbroken double unders

Wod #2 (4th wod from Beast of the East) -10 minute time cap
21-15-9 of
calorie row, overhead squats (95/65 lbs) and burpees.

Wod # 3 "Lady Fingers" from main blog

Skill Work practice handstand walks go for max distance 

WOD 10/11/11

2-2-2-2-2-2-1
Power/squat cleans take your time building up to a 2 rep max and then test your 1 rm and see where it is.

 This is not meant to be a true 1rm just a heavy clean after heavy doubles.  


Wod #2 
15 min AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20

Wod # 3

3 rounds for time 

10 chest 2 bar pull ups
3 rope climbs 
20 steps Overhead lunge walk 45/25




Please post score to comment section

WOD 10/10/11

Do either World Wide Wod 1or Again Faster Wod 1

Again Faster Must be DOne and in by tonight

Then "Screw Annie" from main blog

rest 2 min find max overhead squats in 3 minutes  115/80

Also spend 10 minutes working muscle ups either bar or ring

perform 3/4/5 on the minute for 10 minutes 

Plan of attack!!!

Ok as a good starting point to see where we are all at i would like to do all of the CrossFit games Open Wods from last year.

We will be doing these starting Saturday/Sunday with Wod #1 i will also have another fun wod planned for you just let me know which day you can make it this weekend.

We will finish these up all during next week along with all of our other programming so will will start hitting our 3 plus wods a day on monday!

GO TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ALso i want all of you to sign up for the OTG comp nov 5th 

Wod #  1
10 min AMRAP of:
30 Double-unders
15 Power snatch(Ground 2 overhead) 75/55


Wod #2 
15 min AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20


Wod # 3


5min AMRAP of:
Squat clean 165/110
Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Wod #4

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups 


Wod#5

20min AMRAP of:
5 Power cleans 145/100
10 Toes to bar
15 Wallball 20/14 9 ft for girls but we will go to 10


Wod #6


7min AMRAP of:
Thrusters 100/65
Chest to bar pull-ups
3 / 6 / 9 / 12 / 15 / 18 / 21 ....

Here we Go!!!!!

We will be using this blog to track our progress over the next months as we get ready for the opens and regionals!