Wednesday, October 31, 2012

WOD - November 1, 2012 - Thursday

Workout of the Day

Barbell Work:
1) Every 30 seconds for 5 minutes (10 reps total): 1 Squat clean @ 90%
2) 5x3 Push jerk AHAP (heavier than last time) -- rest 60s
3) 5x3 Behind-the-neck snatch grip strict press AHAP (heavier than last time) -- rest 45s

Strength:
Low bar back squat: 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

Work Capacity:
AMRAP 2 minutes of:
* Cal row
Rest 2 minutes, then;
21-15-9 reps for time of:
* C2B pull-ups
* Wall balls (20#/14#)

Additional:
50 GHD sit-ups/50 GHD hip extensions

Post results to comments.

Rest Day - October 31, 2012 - Wednesday

Rest Day

Do plenty of mobility and get ready for the rest of the week. If you are feeling especially tight, do some active recovery in the form of a light row, jog, or swim.

Tuesday, October 30, 2012

WOD - October 30, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 1 Clean high pull AHAP -- rest 60s
2) 7x1 3-position Clean + 1 Push jerk AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 72.5% of most recent 1RM -- rest 60s

Work Capacity:
* Run 1 mile
Rest 3 minutes, then:
AMRAP 7 minutes of:
* 20 KB Swings (53#/35#)
* 20 Burpees

Additional:
3x10 Glute-ham raises AHAP, rest as needed

Post results to comments.

Sunday, October 28, 2012

WOD - October 29, 2012 - Monday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x1 2 Muscle snatch, 1 Snatch high pull AHAP - rest 60s
2) 7x1 3-position snatch AHAP - rest 60s
3) 5x3 Snatch balance AHAP - rest 60s

STRENGTH:
Rest 45s between every set and every exercise:
1) 3xME HSPU
2) 3x30 GHD hip extension
3) 3x25 UB KB swings AHAP
4) 3x10 Bulgarian split squats (10 reps UB each leg, 70#/53# KB held to chest in goblet squat position)

ADDITIONAL:
4xME L-sit hold, rest 2:00

Post results to comments.

WOD - October 27, 2012 - Saturday

Workout of the Day

Barbell Work:
1) 5x3 Snatch @ 65%, focus on speed and high pull -- rest 60s
2) 20 mins to establish 1RM C&J

Strength:
Front squat: 1x5 @ 75%, 2x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00

Work Capacity:
AMRAP 12 minutes of:
* 5 Push jerks (185#/120#)
* 10 KB Swings (70#/53#)
* 20 Wall balls (20#/14#)

Additional:
5x300m row, rest 1:1

Post results to comments.

Rest Day - October 28, 2012 - Sunday

Rest Day

Enjoy the day off. Big congrats to Lauren Scheinfeldt and Beth Rogers representing Reebok CrossFit Back Bay and taking 1st place at the Western Massacre out at Pioneer Valley CrossFit this weekend. Excellent event with some very challenging and well-programmed WODs. Back at it tomorrow.

Thursday, October 25, 2012

WOD - October 26, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch, 2 Power snatch AHAP -- rest 60s
2) 5x3 Snatch with 3 second pause just below knees AHAP -- rest 60s
3) 5x1 3-position OH squat (quarter, parallel, full) AHAP -- rest 60s

Strength:
1) 3 rounds of 10 Hang power cleans, 10 front rack step-ups (20") AHAP UNBROKEN -- rest 60s
Rest EXACTLY 30s after 3rd round, then
2) 2x50 UB double-unders -- rest 45s
3) 3x20 Steps OH barbell walking lunge w/ clean grip AHAP -- rest 45s
4) 3x10 Good mornings with weight from part 1 -- rest 45s

Additional
AMRAP 5 minutes of:
* Turkish get-ups (70#/53# -- alternating arms)

Post results to comments.

Wednesday, October 24, 2012

WOD - October 25, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 7x2 Squat clean AHAP -- rest 60s
2) 7x1 Push press, split jerk AHAP -- rest 60s

Strength:
Low bar back squat: 1x5 @ 75%, 2x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00

Work Capacity:
3 Rounds for time of:
* 7 Power snatch (135#/95#)
* 50 Double-unders

Additional:
10 minutes of skill practice:
* Handstand walks/free-standing handstands

Post results to comments.

Rest Day - October 24, 2012 - Wednesday

REST DAY

Do some mobility and get ready for the rest of this week. Pay particular attention to lats, hips, and shoulders as we have been punishing these areas repeatedly. Back at it tomorrow.

Tuesday, October 23, 2012

WOD - October 23, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x3 Clean high pull AHAP -- rest 60s
2) 7x1 Power clean, Squat clean, 2 Split jerk AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 70% of most recent 1RM -- rest 60s

Work Capacity:
5 Rounds for total time of:
* 3 Bar muscle-ups
* 6 HSPU
* 12 Pistols (alternating legs)
* 15 Box jumps (30"/24")

Additional:
EMOTM 10 minutes:
* 15 Hollow rocks

Post results to comments.

Sunday, October 21, 2012

WOD - October 22, 2012 - Monday

First of all, a big congrats goes out to team Reebok CrossFit Back Bay for finishing 2nd place in the CrossFit Milford Team Throwdown this past weekend. The team worked really well together and I couldn't be more proud of my teammates. This weekend was just a small taste of big things to come for us.

Workout of the Day

Barbell Work:
1) 5x3 Snatch high-pull AHAP -- rest 60s
2) 7x1 Power snatch, hang squat snatch AHAP -- rest 60s
3) 5x3 Snatch balance AHAP -- rest 60s

Strength:
Rest 45s between every set and every exercise:
1) 3xME Strict press + ME push press after failure (95#/65#)
2) 3x10 Deadlift (315#/225#)
3) 3xME Ring dips
4) 3x25 Front rack walking lunge (95#/65#)

Additional:
50 strict T2B

Post results to comments.

Saturday, October 20, 2012

Rest Day - October 21, 2012 - Sunday

REST DAY

Get some mobility in and let your bodies recover. The new training type/volume may have many of you sore.

Also, Reebok CrossFit Back Bay is representing at the Garage Games this weekend in Milford, CT with all four teams doing very well. After day 1 we have a team in 2nd, 13th, and 22nd. Nicely done guys.

Friday, October 19, 2012

WOD - October 20, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish 1RM snatch
2) 20 minutes to establish 1RM c&j

STRENGTH:
Front squat; 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 3x3 @ 85% -- rest 2:00

WORK CAPACITY:
Courtesy of CompWOD 21-15-9 reps for time of:
* OH Squat (135#/95#)
* T2B
NOTE: 20 double-under buy-in and 20 DU penalty every time you break up the reps

ADDITIONAL:
4x400m sprint -- rest 90s between efforts

Post results to comments.

Thursday, October 18, 2012

WOD - October 19, 2012 - Friday

Workout of the Day

Barbell Work:
1) 7x1 Muscle snatch, power snatch heavy but fast -- rest 60s
2) 5x3 Halting snatch-grip deadlift AHAP -- rest 60s
3) 5x1 Snatch balance + 1 OH squat AHAP -- rest 60s

Strength:
1) 3 rounds 10 Hang power cleans + 10 Front rack step-ups (20") unbroken AHAP -- rest 60s
* Rest exactly 30s after 3rd round
2) 3x20 Box jumps (30"/24") -- rest 45s
* Rest exactly 30s after 3rd round
3) 3x20 steps OH walking lunge (2x 53#/35# KB's) -- rest 45s
* Rest exactly 30s after 3rd round
4) 3x10 Good mornings with weight from part 1 -- rest 45s

Additional:
5x ME L-sit hold; rest 1:1

Post results to comments.

Wednesday, October 17, 2012

WOD - October 18, 2012 - Thursday

Workout of the Day

Barbell Work:
1) Every 30 seconds for 5 minutes (10 reps total): 1 Squat clean @ 90%
2) 5x3 Push jerk AHAP -- rest 60s
3) 5x3 Behind-the-neck snatch-grip strict press AHAP -- rest 60s

Strength
Low bar back squat: 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 3x3 @ 85% -- rest 2:00

Work Capacity:
21-15-9 reps for time of:
* Burpee box jump-overs (30"/24")
* HSPU

Additional:
10 minutes of bar muscle-up practice

Post results to comments.

Rest Day - October 17, 2012 - Wednesday

Rest Day

Enjoy the day off. Be sure to do some form of active recovery or, at the very least, perform some mobility work and some soft tissue work such as foam rolling, lacrosse balling, massaging, etc.
Reebok CrossFit Back Bay has some teams gearing up for the Team Throwdown at CrossFit Milford in Milford, CT this weekend. Updates on their performances will be posted throughout.

Monday, October 15, 2012

WOD - October 16, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x3 Chinese-style clean pull, heavy but fast -- rest 60s
VIDEO: Chinese-style clean pull
2) 10x1 Power clean, hang squat clean, split jerk AHAP -- rest 60s

Strength: 5x3 High bar back squat @ 70% with 23x1 tempo (2 count lower, 3 count pause at bottom, explode up, 1 count rest at top) -- rest 2:00

Work Capacity:
5 Rounds for total time of:
* Row 300m
* 7 Push jerks (185#/120#)
Rest 90s between rounds

Additional:
AMRAP 5 minutes of:
* Turkish get-ups (70#/53# -- alternating arms)

Post results to comments.

Sunday, October 14, 2012

WOD - October 15, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high pull AHAP -- rest 60s
2) 7x1 3-position Snatch (floor, low hang, high hang) AHAP -- rest 60s
3) 5x3 Snatch balance AHAP -- rest 60s

Strength: Rest EXACTLY 45s in between every set listed (including from one series of exercises to the next):
1) 3xMax Effort Strict press (95#/65#)
2) 3x10 Pendlay row AHAP
3) 3x25 Unbroken KB Swings AHAP
4) 3xME Deadlift w/ Pendlay row weight

Additional:
50 GHD sit-ups + 50 GHD hip extensions

Post results to comments.

Saturday, October 13, 2012

Rest Day - October 14, 2012 - Sunday

Rest Day

Enjoy the day off. Testing phase finished up yesterday and the new training cycle will begin tomorrow using your newly found 1RM lifts.

WOD - October 13, 2012 - Saturday

Workout of the Day

Strength:
1) 20 minutes to establish 1RM OH Squat
2) 20 minutes to establish 1RM Back Squat (preferably low bar)

Work Capacity:
1) Broad jump for distance (5 attempts for furthest single attempt; rest as needed)
2) Box jump for maximum height (5 attempts for highest single jump; rest as needed)
3) 400m run for time

Post results to comments.

This concludes the testing phase. Official programming cycle begins on Monday. Rest up, you'll need it.

Thursday, October 11, 2012

WOD - October 12, 2012 - Friday

Workout of the Day

Strength:
1) 20 minutes to establish 1RM Strict Press
2) 20 minutes to establish 1RM Weighted Pull-up

Work Capacity: For total reps of each:
* Max effort set of HSPU
Rest 3 minutes
* ME set of pull-ups
Rest 3 minutes
* ME set of KB swings (53#/35#)

Post results to comments.

Wednesday, October 10, 2012

WOD - October 11, 2012 - Thursday

Workout of the Day

Strength:
1) 20 minutes to establish 1RM Snatch
2) 20 minutes to establish 1RM C&J

Work Capacity:
For total reps of each:
* Max Unbroken Double-unders
Rest 3 minutes
* Max UB Ring dips
Rest 3 minutes
* Max L-sit hold

Post results to comments.

Rest Day - October 10, 2012 - Wednesday

Rest Day

Stretch and recover. Testing continues tomorrow and will go through this Saturday. After that, the new programming will officially start next week.

Tuesday, October 9, 2012

WOD - October 9, 2012 - Tuesday

Workout of the Day

Strength:
1) 20 mins to establish a 1RM Thruster
2) 20 mins to establish a 1RM Front Squat

Work Capacity:
"Grace" for time:
* 30 Clean and jerks (135#/95#)

Post results to comments. My apologies for posting this late, apparently it didn't go through last night when I posted it then. Get after it.

Monday, October 8, 2012

WOD - October 8, 2012 - Monday

Workout of the Day

Strength:
1) 20 minutes to establish a 1RM Jerk
2) 20 minutes to establish a 1RM Deadlift

Work Capacity:
For time:
* Row 2k

Post results to comments.

This is the first day of the testing week. Record your lifts and benchmarks; these will be important numbers for the next few months. Expect to see a LOT more weightlifting appear in this new cycle.

Sunday, October 7, 2012

Rest Day - October 7, 2012 - Sunday

Rest Day

Enjoy the day off. Be sure to stretch and recover. New phase of programming begins tomorrow with a week of strength and benchmark testing.

Saturday, October 6, 2012

Active Recovery - October 6, 2012 - Saturday

ACTIVE RECOVERY DAY

Mobilize, hit some light to moderate endurance work, and take care of any nagging pains or soreness. High intensity testing begins next week.

Thursday, October 4, 2012

WOD - October 5, 2012 - Friday

Workout of the Day

Strength: Snatch pull 6x3 AHAP alternating with Front Squat 3@65%, 3@75%, 3@85%, 3@95%, 3@95%, 3@95%, 3@95%

Work Capacity: "Amanda" 9-7-5 reps for time of:
* Muscle-ups
* Squat snatches (135#/95#)

Additional: 3x8 weighted glute-ham raise AHAP

NOTE: There will be no WOD tomorrow. Saturday will be an active recovery day and Sunday will be a complete rest day. Testing of 1RM lifts and benchmarks will begin next week in preparation for the new phase of programming. This will be a 3 month cycle focused on strength conditioning centered around the Olympic lifts.

Post results to comments.

Wednesday, October 3, 2012

WOD - October 4, 2012 - Thursday

Workout of the Day

StrengthHi-bar back squat; 5@60%, 5@70%, 5@80%, 5@90%, 5@90%, 5@90%, 5@90%

Work Capacity: "Diane" 21-15-9 reps for time of:
* Deadlifts (225#/155#)
* HSPU

Additional: 5x400m sprint, rest 2:00 between efforts

Post results to comments.

Rest Day - October 3, 2012 - Wednesday

Rest Day

Rest day. Get a good stretch in and do some type of additional recovery work (contrast shower, ice bath, etc). Back at it tomorrow.

Tuesday, October 2, 2012

WOD - October 2, 2012 - Tuesday

Workout of the Day

Strength: 5-3-2-1-1 Strict press, working to 1RM

Work Capacity: "Fran" 21-15-9 reps for time of:
* Thrusters (95#/65#)
* Pull-ups

Additional: 15 minutes to establish 1RM barbell Turkish get-up (must complete rep on both arms before increasing weight -- continuously increase weight for the duration of the 15 minutes until failure)

Post results to comments.

Monday, October 1, 2012

WOD - October 1, 2012 - Monday

Workout of the Day

Strength: Hi-bar back squat; 3@65%, 3@75%, 3@85%, 3@95%, 3@95%, 3@95%, 3@95%

Work Capacity: AMRAP 20 minutes of:
* Row 300m
* 5 HSPU
* 15 KB Swings (53#/35#)

Additional: EMOTM 10 minutes:
* 2-4 Muscle-ups

Post results to comments.