Thursday, November 29, 2012

WOD - November 30, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 Snatch balance AHAP -- rest 60s
2) 5x3 Halting snatch-grip deadlift AHAP -- rest 60s
3) 5x3 Clean high-pull AHAP -- rest 60s

Strength:
3 Rounds for total time of:
20 Box jumps (30"/24")
10 Strict C2B pull-ups
100 Double-unders
10 KB Swing with lunge on each leg (70#/53# -- 1 rep is swing, lunge left, lunge right with KB still extended overhead)
Rest 90 seconds between rounds

Additional:
3x10 Weighted back extensions AHAP
3x20 Strict T2B

Post results to comments.

Wednesday, November 28, 2012

WOD - November 29, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 5x1 Squat clean, 1 Front squat AHAP -- rest 60s
2) 5x3 Behind-the-neck strict press AHAP -- rest 60s

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

Work Capacity:
AMRAP 2 minutes of:
KB Swings (70#/53# -- go heavier if possible)
Then, IMMEDIATELY do 21-15-9 reps for time of:
HSPU
Pistols
Then, IMMEDIATELY do AMRAP 2 of:
Cal row

Additional:
3x10 Good mornings, heavy
3x10 Barbell shrugs AHAP

Post results to comments.

Rest Day - November 28, 2012 - Wednesday

Rest Day

Stretch, relax, do some active recovery and get prepped for the rest of the week. Squat cycle will be picking up and pushing you hard, make sure your legs are rolled out and properly mobilized.

Tuesday, November 27, 2012

WOD - November 27, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 1 Front Squat, 1 Push press AHAP -- rest 60s
2) 5x1 2 Clean, 1 jerk AHAP -- rest 60s
3) 5x3 Clean high pull AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

Work Capacity:
6 Rounds for total time of:
Row 300m
5 HSPU
10 C2B pull-ups
* Rest 2 minutes between rounds

Additional:
3x10 Weighted back extensions AHAP
3x20 GHD sit-ups

Post results to comments.

Sunday, November 25, 2012

WOD - November 26, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch, 2 OH Squat AHAP -- rest 60s
2) 5x2 Snatch AHAP -- rest 60s
3) 5x3 Snatch high-pull, heavy but fast -- rest 60s

Strength:
AMRAP 2 of:
HSPU
Rest 45s, then
AMRAP 2 of:
Goblet squats (70#/53#)
Rest 45s, then
AMRAP 2 of:
OH Walking lunges (2x53#/35# KB's alternating legs)
Rest 45s, then
AMRAP 2 of:
Hollow rocks

Additional:
3x10 Weighted back extensions AHAP
3x10 Barbell shrugs (elbows turned out and shoulders over bar the entire range of motion) AHAP

Post results to comments.

Rest Day - November 25, 2012 - Sunday

Rest Day

Stretch out, relax, and do something that makes you happy. Today is a day to recharge and prep for the next week of training.

Saturday, November 24, 2012

WOD - November 24, 2012 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM C&J

Strength:
5x3 Front squat @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

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

Additional:
3x10 Good mornings, heavy; 3x20 GHD sit-ups

Post results to comments.

Friday, November 23, 2012

WOD - November 23, 2012 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x3 2 Snatch press-unders, 1 OH squat AHAP -- rest 60s
2) 4x4 Behind-the-neck push press AHAP -- rest 60s
3) 3x10 OH walking lunge (5 ea leg) AHAP -- rest 60s

STRENGTH:
"Heavy Grace" for time:
30 Clean and jerks (185#/120#)

ADDITIONAL:
3x10 Weighted back extensions AHAP
4xME L-sit hold -- rest 60s

Post results to comments.

Wednesday, November 21, 2012

WOD - November 22, 2012 - Thursday

Workout of the Day

Happy Thanksgiving, everyone!

Barbell Work:
1) Every 30 seconds for 5 minutes (10 reps total): 1 Squat clean @ 90%
2) 5x3 Push jerk AHAP -- rest 60s

Strength:
20 minutes to establish a 1RM High bar back squat

Work Capacity:
For time:
100 Double-unders
50 KB swings (53#/35#)
25 Hand-release push-ups
15 Burpees
5 Muscle-ups

Additional:
3x10 Weighted back extensions AHAP + 100 Hollow rocks

Post results to comments.

Rest Day - November 21, 2012 - Wednesday

REST DAY

Enjoy the day off. Get some form of active recovery in and do plenty of mobility. I hope everyone has an excellent Thanksgiving. Travel safe and enjoy the time with family and friends!

Tuesday, November 20, 2012

WOD - November 20, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 2 Push press AHAP -- rest 60s
2) 7x1 Clean and jerk @ 95% -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

Work Capacity:
5 Rounds for total time of:
20 Burpees
20 Box jumps (24"/20")
20 Push press (95#/65#)
Rest 2 minutes between rounds

Additional:
3x10 Romanian deadlift, heavy
40 Strict T2B

Post results to comments.

Monday, November 19, 2012

WOD - November 19, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 3 Muscle snatch, 1 Snatch balance AHAP -- rest 60s
2) 7x1 Snatch @ 95% -- rest 60s
3) 5x3 Snatch high-pull, heavy but fast -- rest 60s

Strength:
3 Rounds for time of:
* 7 Deadlifts (315#/225#)
* 21 Ring dips
Rest 3 minutes, then AMRAP 3 of:
* KB Swings (70#/53#)

Additional:
3x10 Weighted back extensions, 3x20 GHD sit-ups

Post results to comments.

Saturday, November 17, 2012

Rest Day - November 18, 2012 - Sunday

REST DAY

Enjoy the day off. Do some mobility and active recovery (jog, light swim, bike, yoga, etc). Get ready for next week and make sure you have nutrition planned out for the next few days.

WOD - November 17, 2012 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes of Snatch speed work (reps at no more than 70%)
2) 20 minutes of C&J speed work (reps at no more than 70%)

Strength:
Front Squat; 1x5 @ 82.5%, 2x3 @ 87.5%, 2x3 @ 90%, 1x3 @ 92.5%, 1x2 @ 95% -- rest 2:00

Work Capacity:
Regionals 2012 Team WOD 2; For time:
* Row 1,000m
* 25 Pistols (alternating legs)
* 15 Hang power cleans (225#/135#)

Additional:
3x800m run, rest 90s between efforts

Post results to comments.

Thursday, November 15, 2012

WOD - November 16, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 Muscle snatch AHAP -- rest 60s
2) 5x3 Snatch grip deadlift AHAP -- rest 60s
3) 5x3 Snatch balance AHAP -- rest 60s

Strength:
Rest 45s after each AMRAP:
1) AMRAP 2 of Thrusters (135#/95#)
2) AMRAP 2 of Muscle-ups
3) AMRAP 2 of Burpees
4) AMRAP 2 of Box jumps (24"/20")
5) AMRAP 2 of Cal row

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

Post results to comments.

Wednesday, November 14, 2012

WOD - November 15, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 7x1 Power clean, squat clean AHAP (heavier than last week) -- rest 60s
2) 5x1 2 Push press, 2 Split jerk AHAP (heavier than last week) -- rest 60s

Strength:
Low bar back squat: 1x5 @ 82.5%, 2x3 @ 87.5%, 2x3 @ 90%, 1x3 @ 92.5%, 1x2 @ 95% -- rest 2:00

Work Capacity:
"Freddy Krueger" re-test; 21-15-9 reps for time of:
* KB Swings (70#/53#) * Burpees

Additional:
3x15 Reverse hypers (moderately heavy weight -- use green band or green/red band attached to GHD if you do not have a reverse hyper)

Post results to comments.

Rest Day - November 14, 2012 - Wednesday

Rest Day

Do some active recovery/endurance work and make sure you stretch out well. Practice any skills that need work and keep the blood flowing through your muscles. Back at it tomorrow.

Tuesday, November 13, 2012

WOD - November 13, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x3 Clean high-pull AHAP -- rest 60s
2) EMOTM 10 minutes (20 total reps): 2 Clean and jerks @ 85%

Strength:
High bar back squat; 5x3 @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

Work Capacity:
5 Rounds each for time of:
* 20 Burpees
* 20 Pull-ups
* 20 KB Swings (53#/35#)
Rest 2 minutes between rounds

Additional:
AMRAP 2 minutes of:
* Double-unders

Post results to comments.

Sunday, November 11, 2012

WOD - November 12, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high-pull AHAP -- rest 60s
2) EMOTM 10 minutes (20 total reps): 2 Snatches @ 85%

Strength:
Rest 45s between every set and every exercise:
1) 3xME HSPU
2) 3xME muscle-ups
3) 3x25 Hang power snatches (75#/55#)
4) 3x30 GHD hip extensions

Additional:
50 GHD sit-ups
50 Pistols alternating legs

Post results to comments.

Saturday, November 10, 2012

Rest Day - November 11, 2012 - Sunday

REST DAY

Enjoy the day off and be sure to stay loose and stretched out. Check the CrossFit Southie website for Garage Games updates and standings throughout the day.

WOD - November 10, 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 @ 80%, 2x3 @ 85%, 2x3 @ 87.5%, 2x3 @ 90% -- rest 2;00

WORK CAPACITY:
"Cindy" AMRAP 20 minutes of:
* 5 Pull-ups
* 10 Push-ups
* 15 Air squats

ADDITIONAL:
1 mile run for time

Post results to comments.

Thursday, November 8, 2012

WOD - November 9, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 3-Position snatch pull (pause for 2 seconds at knee, low hang, high hang then explode through pull) AHAP -- rest 60s
2) 5x1 Snatch balance + 3-position OH squat AHAP (heavier than last week) -- rest 60s

Strength:
3 Rounds for time of:
* 7 Power snatch (155#/105#)
* 7 OH Squats (155#/105#)
* 7 OH walking lunges (155#/105# -- snatch grip)

Additional:
10 minutes of skill work:
* Bar muscle-ups/C2B pull-ups

Post results to comments.

Wednesday, November 7, 2012

WOD - November 8, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 7x1 Power clean, squat clean AHAP -- rest 60s
2) 5x1 2 Push press, 2 Split jerk AHAP -- rest 60s

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

Work Capacity:
3 Rounds for time of:
* Run 400m
* 15 Box jump-overs (24"/20")
* 20 KB Swings (53#/35#)

Additional:
3x10 Glute-ham raises AHAP

Post results to comments.

Rest Day - November 7, 2012 - Wednesday

Rest Day

Relax, stretch, and enjoy the day off. Please come out to CrossFit Southie this weekend to support the competitors from Reebok CrossFit Back Bay who are participating in the Garage Games Final on Saturday and Sunday. The event will run on both days from mid morning to late afternoon.

Tuesday, November 6, 2012

WOD - November 6, 2012 - Tuesday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x3 Chinese-style clean pull AHAP -- rest 60s
2) 7x1 Clean and jerk @ 95% -- rest 60s

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

WORK CAPACITY:
4 Rounds for total time of:
* Row 500m
* 20 Burpees
* 20 KB Swings (70#/53#)
Rest 1:1

ADDITIONAL:
30 Strict T2B + 30 Pistols (alternating legs) + 60 Hollow rocks

Post results to comments.

Monday, November 5, 2012

WOD - November 5, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high pull AHAP -- rest 60s
2) 7x1 Power snatch, hang power snatch, hang squat snatch -- rest 60s
3) 5x3 Snatch press-under (no heave) -- rest 60s

Strength:
Rest 45s between every set and every exercise:
1) 3xME Strict Press (115#/75#)
2) 3x15 Strict C2B pull-ups
3) 3x25 UB KB Swings AHAP
4) 3x15 Banded reverse hypers (fairly heavy)
NOTE: If you do not have a reverse hyper, simply attach resistance bands to a GHD and perform the reverse hypers in this fashion.

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

Post results to comments.

Sunday, November 4, 2012

Rest Day - November 4, 2012 - Sunday

REST DAY

Stretch, recover, and sit in a sauna if possible. Cleanse and repair your bodies for the coming week of training.

Saturday, November 3, 2012

WOD - November 3, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 mins to establish a 1RM Snatch
2) 5x3 C&J @ 65%, focus on speed and high elbows/tight chest on jerk -- rest 60s

STRENGTH:
Front Squat; 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

WORK CAPACITY:
12-9-6-3 reps for time of:
* Muscle-ups
* Hang power cleans (225#/135#)

ADDITIONAL:
3x800m run -- rest 2:00

Post results to comments.

Thursday, November 1, 2012

WOD - November 2, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 3-position halting snatch grip deadlift (pause for 2 seconds at knee, mid thigh, and hip) AHAP -- rest 60s
2) 5x1 Snatch balance + 3-position OH squat AHAP -- rest 60s

Strength:
Death by Clean and Jerk (205#/120#)
Rest 5 minutes, then;
Death by Clean and Jerk (155#/105#)
NOTE: Death by C&J means that you perform 1 C&J the first minute, 2 the second minute, 3 the third, etc until you cannot complete the prescribed number of reps in that minute. Your total score for each is the minute reached plus any additional reps.

Additional:
AMRAP 5 minutes of:
* Turkish get-ups (75#/55# BARBELL -- alternating arms)

Post results to comments.