WOD - January 1, 2013 - Tuesday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle clean + 2 Push press AHAP --  rest 60s

2) 5x1 2 Clean + 1 Jerk AHAP -- rest 60s

3) 5x2 Power clean heavier than last week -- rest 60s

Strength:

5x3 High bar back squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

Work Capacity:

4 Rounds for total time of:

Row 500m

20 Burpees

40 Double-unders

Rest 3 minutes

Additional:

3x10 RDL, heavy

3x10 Barbell shrugs AHAP

Post results to comments. Stay safe tonight all and have a great New Year!

WOD - December 31, 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 pull AHAP -- rest 60s

Strength:

EMOTM 20 minutes:

1) Odd minutes -- 5xPush Press (155#/105#)

2) Even minutes -- 15 KB Swings (70#/53#)

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments and have a very happy New Year's Eve!

Rest Day - December 30, 2012 - Sunday

REST DAY

Enjoy the day off. Rest, relax, stretch, and refresh your mind. I hope everyone has some fun New Year's Eve plans lined up.

WOD - December 29, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 20 minutes of Snatch speed work (no more than 75%)
2) 20 minutes to establish a 1RM Clean and Jerk

Strength:

5x3 Front squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

Work Capacity:

"JT" 21-15-9 reps for time of:
HSPU
Ring dip
Push-up

Additional:

Tabata Cal Row (8 intervals of 20 seconds on/10 seconds off)

Post results to comments.

WOD - December 28, 2012 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM OH Squat

STRENGTH:
Do each until failure:
1) EMOTM 4 Clean and jerks @ 185#/120# (Max 10 minutes)
2) EMOTM 10 Pendlay row @ 185#/120# (Max 10 minutes)
3) EMOTM 6 S2OH @ 185#/120# (Max 10 minutes)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x15 Strict T2B

Post results to comments.

WOD - December 27, 2012 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) EMOTM 10: 2 Squat cleans (must be touch and go) AHAP
2) 5x3 Snatch balance AHAP -- rest 60s
3) 5x5 Sotts press AHAP -- rest 60s

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

WORK CAPACITY:
21-15-9 reps for time of:
Thruster (95#/65#)
Burpees
2x Double-unders (42-30-18)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x50 abmat sit-ups

Post results to comments.

Rest Day - December 26, 2012 - Wednesday

REST DAY

Enjoy the day off. I hope everyone had an excellent Christmas and got to spend some time with friends and family. Back at it tomorrow.

WOD - December 25, 2012 - Tuesday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x1 2 Clean, 1 Split jerk heavier than last week -- rest 60s
2) 5x2 Power clean AHAP -- rest 60s
3) 5x5 Press-from-split AHAP -- rest 60s

STRENGTH:
5x3 High bar back squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

WORK CAPACITY:
4 Rounds, each for time of:
20 Cal row
10 Burpees
20 Pull-ups
10 T2B
Rest 3 minutes

Alternatively, if you do not have access to equipment today, do 4 rounds each for time of:
30 Burpees
20 Hand-release push-ups
20 Hollow rocks
Rest 3 minutes

ADDITIONAL:
3x10 RDL, heavy
3x10 Barbell shrugs AHAP

Post results to comments and have a Merry Christmas.

WOD - December 24, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch + 1 Snatch balance + 1 OH Squat AHAP -- rest 60s
2) 5x2 Snatch, heavy but perfect -- rest 60s
3) 5x3 Snatch high-pulls, heavy but with perfect back position -- rest 60s

Strength:
"Man-Test" For time:
5-4-3-2-1 reps of:
Squat snatch (135#/95#)
Deficit HSPU (4")
5-4-3-2-1 reps of:
Clean and jerk (225#/135#)
Pistols (ea leg)
5-4-3-2-1 reps of:
Deadlift (315#/225#)
Muscle-ups

Additional:
3x10 Weighted back extensions AHAP
3x25 GHD sit-ups

Have a great Christmas Eve!

Post results to comments.

Rest Day - December 23, 2012 - Sunday

Rest Day

Enjoy the day off and time spent with friends/family this Christmas. I hope all of you have a great holiday; rest up and eat well. Training will continue in the New Year with a push for the CrossFit Open beginning in March.

WOD - December 22, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes of Clean and jerk speed work (no more than 75%)

STRENGTH:
5x3 Front squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

WORK CAPACITY:
Courtesy of "Comp WOD" AMRAP 2 of:
Women = muscle ups
Men = 3 sets of UB muscle ups (combined score -- can take longer than 2 mins)
Rest 1 minute, then
AMRAP 2 of:
5 pull-ups
5 HSPU (rings for men/4-inch deficit for women)
Rest 1 minute, then
AMRAP 2 of:
5 Deadlifts (335#/225#)
5 Pistols (alternating)
Rest 1 minute, then
AMRAP 2 of:
1 Bar muscle-up
4 T2B
Rest 1 minute, then
ME Unbroken Thruster (135#/95#)

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

Post results to comments.

WOD - December 21, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 Snatch balance AHAP -- rest 60s
2) 20 minutes to establish a 1RM strict press

Strength:
1) ME push press (155#/105#)
Rest 1 minute, strip outside weights
2) ME push press (135#/95#)
Rest 1 minute, strip outside weights
3) ME push press (115#/75#)
Rest 1 minute, strip outside weights
4) ME push press (95#/65#)
IMMEDIATELY after finishing last set perform 50 burpees for time

NOTE: Set the bar up so you can strip the outside plates in order to get to the next weight in the series. This will minimize transition time and maximize rest.

Additional:
3x10 Weighted back extensions AHAP
100 abmat sit-ups (as strict as possible, minimal arm swing)

Post results to comments.

WOD - December 20, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 5x2 Power clean AHAP -- rest 60s
2) 5x1 2 Front squat + 1 Jerk AHAP -- rest 60s
3) 5x5 Behind-the-neck push press (snatch grip), heavier than last week -- rest 60s

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

Work Capacity:
30-20-10 reps for time of:
Pistols (alternating legs)
Burpees
Hang power cleans (95#/65#)

Additional:
3x10 RDL, heavy
3x15 Strict T2B

Post results to comments.

Rest Day - December 19, 2012 - Wednesday

Rest Day

Perform some active recovery work and be sure to stretch, do yoga, get in a sauna for a bit, etc. Get a sweat and a good stretch in; mentally prep yourself for the rest of the week.

WOD - December 18, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean + 2 Squat jerk heavier than Friday -- rest 60s
2) 7x1 2 Squat clean + 1 Split jerk AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:
5 Rounds for total time of:
15 Power Snatches (75#/55#)
15 Burpees
15 Pull-ups
Row 250m
Rest 1:1

Additional:
3x10 Weighted back extensions AHAP
3x25 GHD sit-ups

Post results to comments.

WOD - December 17, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Muscle snatch AHAP -- rest 60s
2) 5x1 2 Snatch-grip deadlift, 1 Snatch without moving feet AHAP -- rest 60s
3) 5x5 Sotts Press AHAP -- rest 60s

Strength:
Rest exactly 45s between every set and every exercise:
1) 3xME HSPU
2) 3x100 Double-unders
3) 3xME T2B
4) 3x35 Cal row sprint

Additional:
3x10 Weighted back extensions AHAP
3x10 Barbell shrugs AHAP

Post results to comments.

Rest Day - December 16, 2012 - Sunday

Rest Day

Enjoy the day off and do something recuperative (sauna, massage, acupuncture, swimming, etc). Tough week of training next week, prep your bodies.

WOD - December 15, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 20 mins to establish 1RM Snatch

2) 20 mins to establish 1RM Clean and jerk

Strength:

5x3 Front squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:

For total time:

Row 1,000m

Then IMMEDIATELY do 21-15-9 reps of:

Thrusters (95#/65#)

KB Swings (53#/35#)

Then IMMEDIATELY:

Run 800m

Additional:

3x10 Weighted back extensions AHAP

200 abmat sit-ups

Post results to comments.

WOD - December 14, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 2 Squat jerk (clean grip into OH squat) AHAP -- rest 60s
2) 5x1 2 Push press, 1 Split jerk AHAP -- rest 60s
3) 5x5 Jumping squats, heavy but perfect -- rest 60s

Strength:
AMRAP 10 of:
5 Strict pull-ups
10 Deadlift (275#/185#)
5 Shoulder to overhead (185#/120#)

Additional:
3x10 RDL, heavy
3x10 Barbell shrugs AHAP

Post results to comments.

WOD - December 13, 2012 - Thursday

Workout of the Day

Barbell Work:

1) 5x3 Muscle clean AHAP -- rest 60s

2) 5x2 Squat clean w/o moving feet (focus on extension and speed) AHAP -- rest 60s

3) 5x5 Behind-the-neck press (snatch grip) AHAP -- rest 60s

Strength:

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

Work Capacity:

AMRAP 4 of:

1 Muscle-up

5 Box jump-overs (30"/24")

Rest 2 minutes, then

AMRAP 4 of:

3 HSPU

6 Pendlay rows (185#/120#)

Additional:

3x10 Weighted back extensions AHAP

3x25 GHD sit-ups

Post results to comments.

Rest Day - December 12, 2012 - Wednesday

Rest Day

Enjoy the day off. After this squat cycle is complete we will be transitioning into more conditioning in order to prepare for the CrossFit Open which begins March 6. Strength will be pushed to designated days, we will still squat a lot, and the other days will contain very difficult interval training/skill-based metcons.

Oh, by the way, below is a video of Reebok CrossFit Back Bay member Mykim Dang hitting a 295 pound deadlift at a bodyweight of 108 to win the APA Invitational in Connecticut this past weekend. Talk about being a beast and hitting an almost 3x bodyweight deadlift:

WOD - December 11, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 1 push press AHAP -- rest 60s
2) 5x2 Clean and jerk, heavy but fast -- rest 60s
3) 5x5 Press from split AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:
3 Rounds for total time of:
30 KB Swings (70#/53#)
30 Wall balls (30#/20#)
30 Deadlifts (225#/155#)
Rest 2 minutes between rounds

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

Post results to comments.

WOD - December 10, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch, 2 OH Squat AHAP -- rest 60s
2) 7x2 Snatch, heavy but fast -- rest 60s
3) 5x2 Snatch pull AHAP -- rest 60s

Strength:
Rest exactly 45s between every set and every exercise:
1) 3xME low goblet squat hold (70#/53#)
2) 3xME ring dips
3) 3xME butterfly pull-ups
4) 3x15 Man-makers (2x40#/25# DB's)

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

Post results to comments.

Rest Day - December 9, 2012 - Sunday

REST DAY

Take it easy and stretch today. Big congrats to Reebok CrossFit Back Bay member Mykim Dang on winning her weight class and the best lifter award at a powerlifting meet in Connecticut yesterday. At a bodyweight of 108 she had a 225 squat, 125 bench, and 295 deadlift. Nicely done Mykim!

WOD - December 8, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 7x1 Snatch @ 65-75% -- rest 1:30

2) 20 minutes to establish a 1RM Clean and Jerk

Strength:

5x3 Front Squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:

"Nate" AMRAP 20 of:

2 Muscle-ups

4 HSPU

8 KB Swings (70#/53#)

Additional:

3x10 Weighted back extensions AHAP

3x10 BB Turkish get-ups (65#/45# -- 5 ea side)

Post results to comments.

WOD - December 7, 2012 - Friday

Workout of the Day

Barbell Work:

1) 5x3 Snatch press-unders AHAP -- rest 60s

2) 5x5 Sotts press AHAP -- rest 60s

3) 5x3 Muscle clean AHAP -- rest 60s

Strength:

3 Rounds NOT for time of:

Close-grip bench 8-10 reps AHAP

Strict muscle-up 1-3 reps

Rest 5 minutes, then for time:

50 KB Swings (53#/35#)

50 Hang power cleans (95#/65#)

50 Shoulder to overhead (95#/65#)

Additional:

3x10 Weighted back extensions AHAP

3x10 Barbell shrugs AHAP

Post results to comments.

WOD - December 6, 2012 - Thursday

Workout of the Day

Barbell Work:
1) EMOTM 10 minutes: 2 Squat cleans (85%)
2) 7x1 Push press, split jerk from floor AHAP -- rest 60s

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

Work Capacity:
AMRAP 3 minutes of:
5 Burpees
10 2-count mountain climbers
20 Double-unders
Then IMMEDIATELY for time:
800m run

Additional:
3x10 RDL, heavy
3x10-15 Strict T2B

Post results to comments.

Rest Day - December 5, 2012 - Wednesday

Rest Day

Do some active recovery, get a good stretch in, and do something therapeutic like taking a yoga class at Reebok CrossFit Back Bay or sitting in the sauna/swimming for a bit. Get some good food in you and get a good night's sleep to prepare for the rest of the week.

WOD - December 4, 2012 - Tuesday

Workout of the Day

Barbell Work:

1) 5x1 3 Muscle clean, 1 Push press AHAP -- rest 60s

2) 5x1 Power clean, squat clean, split 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:

4 Rounds for total time of:

400m run

10 KB Snatch (53#/35# -- left arm)

10 Deadlift (315#/225#)

10 KB Snatch (53#/35# -- right arm)

Rest 2:00

Additional:

3x10 Weighted back extensions AHAP

3x20 GHD sit-ups

Post results to comments.

WOD - December 3, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Muscle snatch AHAP -- rest 60s
2) 5x1 3-position snatch AHAP -- rest 60s
3) 5x3 Snatch balance AHAP -- rest 60s

Strength:
Rest exactly 45s between every set and every exercise:
1) 3x10 Hang power clean + 10 front rack step-ups (20") AHAP
2) 3xME HSPU (strict)
3) 3xME KB Swings (heaviest possible KB you can swing)
4) 3x10 Good mornings with weight from part 1

Additional:
3x10 Barbell shrugs AHAP
EMOTM 5 minutes of 5-10 Strict T2B

Post results to comments.

Rest Day - December 2, 2012 - Sunday

Rest Day

Enjoy the day off. The American Open weightlifting competition has been going on all weekend, so if you want to see some excellent examples of Olympic lifting, you should check out some videos/streams of the event. Back at it tomorrow.

WOD - December 1, 2012 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 7x1 C&J @ 65-75% -- rest 1:30

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

Work Capacity:
12-9-6-3 reps for time of:
Muscle-ups
Squat clean thrusters (135#/95#)

Additional:
3x10 Romanian deadlifts, heavy
3x20 GHD sit-ups
3x10 Barbell shrugs AHAP

Post results to comments.