Wednesday, May 15, 2013

Attention: All Posts Moving to New Blog

New Website is Officially Up!

Hey everyone. The new website trainedwright.com is up and pretty much finished. All subsequent workouts and blog posts will be posted there. Blog posts will show up on both the homepage and in the Blogs section. Thanks for your continued support and, as always, feel free to email me with suggestions or questions.

Best,
Coach Wright

Tuesday, May 14, 2013

WOD - May 15, 2013 - Wednesday

Workout of the Day

Barbell Work:
Clean + Front squat + Jerk, 1+2+1: 5x1 at moderate weight (keep it fast/perfect)

Work Capacity:
3 Rounds for total time of:
20 Wall balls (20#/14#)
15 HSPU (kipping/Regionals standard)
15 T2B
10 DB Snatch (100#/70# -- alternating arms)
Rest 2:1

Strength:
3x3 OH Squats at 70% of 050913

Post results to comments.

Monday, May 13, 2013

WOD - May 14, 2013 - Tuesday

Workout of the Day

Barbell Work:
Snatch + snatch balance, 1+1: 7x1 at moderate weight (keep it fast/perfect)

Work Capacity:
4 Rounds for total time of:
1 Rope climb (15')
250m row
15 Thrusters (45#)
15 KB Swings (53#/35#)
Rest 2:1

Strength:
3x3 OH Squats at 75% of 050913

Post results to comments.

WOD - May 13, 2013 - Monday

Workout of the Day

Barbell Work
Build to 1RM Clean and Jerk

Work Capacity:
For time:
50 Double-unders
25 HSPU
20 T2B
15 Shoulder-to-overhead (160#/100# -- use axle/fat bar if you have it)
45 foot Front-racked walking lunge (160#/100# -- use axle/fat bar if you have it)

Strength:
3x3 OH Squats at 80% of 050913

Post results to comments.

Sunday, May 12, 2013

Regionals Strategy: Day 3

Regionals Strategy for Day 3: Teams and Individuals

WOD 6 -- The Chipper:
Individuals:

The individual chipper is a fairly brutal event which is surprisingly taxing on the shoulders. Keep in mind that this workout doesn't really start until you pick up the axle, so do not get overconfident leading up to this final leg of the workout. This workout will be won by minimizing transition time on the shoulder-to-overhead and grinding it out to finish the lunges as close to unbroken as possible. In order for this to happen, a game plan must be in place for the other components of the WOD.

1) Double-unders -- There isn't too much to say about 100 double-unders. If you cannot perform these unbroken and quickly at this stage in the game then you have bigger problems to worry about. These should be relaxed and steady; you don't need to jump rope faster than the competition, but you do need to be able to stay relaxed through all 100 reps. Stay light in the feet and spin from the wrists, not the arms. Do not tense up your shoulders here, you will need them later.

2) HSPU -- These are probably not worth doing unbroken unless you are built like Dan Bailey or Kris Clever, and I would even tell the two of them to break these reps up. I highly recommend kipping here. Furthermore, I recommend a deep-style kip where the hip fully closes and spine rolls down away from the wall slightly. This style of kip will not be much slower in the long run than other styles and it will tire you out much less. The more you can save your shoulders here, the better. Once again, stay steady through this section and break it up as needed. It is much better to have a couple reps in the tank than to hit failure and stare at the wall. For those who are proficient with HSPU opening with 15 or 20, then doing a set of 15, and then ending with two final sets will be the way to go here. For those who struggle with HSPU, aim for sets of 10 if possible or go for quick sets of 5. The transition between sets is fairly small for HSPU, so do not be afraid to kick off and rest for a second. This WOD is NOT a sprint like last year's Diane.

3) T2B -- Keep your kip tight and your hands light on T2B. The goal here is to save the shoulders and the forearms. There is very little inherent transition time when on the pull-up bar, so you can break up the T2B into fast, smaller sets if need be. Most athletes will want to go for 3 or even 4 sets here, something along the lines of 15/15/10 or 15/10/10/5. Do not rest a lot while doing T2B as you will naturally rest when transitioning to the shoulder-to-overhead. An easy way to naturally regulate your rest time when dropping from the bar is to turn around, take a deep breath, and jump back up facing the other direction.

4) Axle S2OH -- This is where the workout actually begins. The hard part here is not necessarily the shoulder-to-overhead, but instead holding the front rack while the shoulders are already tired. For starters, absolutely 100 percent perform a push jerk for every rep. There is no reason to push press or strict press here, it will only make your lunges much harder when you will need the stamina to finish. Over-exaggerate the jerk; drive under the bar hard and punch through with the shoulders/elbows. I highly recommend limiting yourself to quick sets of 5 here with maybe a single set of 10 to open up. Picking the bar up and performing the reps is not necessarily the hard part, it is holding the front rack for the following lunge. If the lunge was not a component of the workout, then it would be more worth holding onto the bar here.

5) The lunge -- The workout is almost over, but this is unfortunately the hardest part of the WOD. A perfectly vertical front-rack position should be the goal, it will make the lunges much easier if you focus on this rigidity. Keep the core tight at all times, drive hard through the heel of the front foot to stand up each time. Treat the lunge itself almost like a split jerk, the feet should have some separation between them width-wise to prevent imbalance and potentially losing the bar. This is a gut check, stay tough and finish it out. This WOD could come down to seconds, and athletes who go unbroken on the lunge will be able to make up some time on their competition.

General points:

  • Hand protection of some kind is highly recommended for the T2B to prevent tearing for the final workout
  • Do not go to failure on HSPU -- kipping is essential
  • Stay relaxed on DU and T2B, save energy for the axle
  • The axle should be light enough that a strongman-style axle clean is not necessary, but weaker athletes can utilize this technique
  • Quick sets of 5 on the S2OH will be ideal for most athletes due to the following lunge
  • Push jerk every rep, don't be a meathead
  • A belt may help with upright posture in the S2OH and especially the lunge, but keep it loose until you get there
  • Weightlifting shoes are recommended -- the axle movements are too pivotal to not consider wearing them
  • The axle will make the front-racked lunge much harder than a regular barbell, make sure you practice with a thicker implement somehow in training
Teams:

The team version of this WOD will require good communication and smooth transitions. The hardest part of the workout is supporting the bar in the front rack while both partners work on the S2OH and the lunge. For this reason, anything that can save the athletes' shoulders without losing too much time is highly recommended. The DU should be performed unbroken but relaxed. When moving onto HSPU, it is not a bad idea to transition frequently here unless there is a large disparity in HSPU ability between the teammates. Frequent transitions will help save the shoulders and do not require that much time (kicking off the wall and back on costs about 3 seconds). Sets of 10 or fast sets of 5 will be okay for teammates with equal HSPU, with teammates alternating 10 and 5 reps respectively if there is a disparity in HSPU ability. The T2B can also be done in fast sets of 10 as the transition time here is very similar to HSPU. Most importantly, keep the grip light and utilize a tight, gymnastics-style kip on T2B to save the shoulders. When athletes get to the axle, take a few deep breaths and make sure you communicate with your teammate. The goal is to minimize time spent in the front rack while also minimizing rest. Most teams will want to break the S2OH up into sets of 5 right from the beginning, but teams who are particularly strong overhead can open with 10 reps. Once you hit the lunge, dig deep and finish. Aim for a perfectly vertical front rack position with a tight core. This final piece really depends on the guy being able to maintain the lead, so make sure they are confident and have practiced the lunge enough.

General points:
  • DU must be unbroken and relaxed
  • HSPU should be broken up into smaller sets with fast transitions from one team member to the next -- minimize the amount of time spent in the handstand position
  • T2B should be broken up into smaller sets as well -- since the transition is fast there is no reason to tax the shoulders excessively here
  • Sets of 5 on the S2OH will be ideal for most teams -- open with 10 if you are extremely confident overhead
  • Push jerk every rep, don't be a meathead
  • Gut it out to finish the front-racked lunge, the workout is almost over here
WOD 7 -- Rope Climb/Clean:
Individual:

The final event is a variation of the rope climb/c&j workout from the Games two years ago. Athletes who have done this workout will remember the effect on grip strength in the later rounds. The main thing will be confidence in the rope climbs so that the arms do not get overused. For squat cleans, perfectly vertical torso and confidence receiving in the bottom will be essential for speed on these reps.

1) The rope climbs -- A J-hook style of climb is highly recommended here, utilizing a full wrap is much slower and requires more focus. The rope climbs should be fast but not rushed, if you need an extra second at the bottom then take it. This WOD will be won on the cleans and not necessarily by having the fastest rope climbs. Speed on the way up is important, but speed coming back down is even more important. Learn how to descend quickly by loosening the legs and "walking down" with the hands. Stay focused and come down under control, a no-rep on rope climbs is too costly to come back from typically.

2) The "Sprint" -- I put this in quotations because there is no real reason for it to ever be a sprint (except maybe in the last round). Take this as your opportunity to mentally reset and prepare for the next set of cleans or climbs.

3) The cleans -- This is where the top competitors will edge ahead of the other athletes. A technically sound clean with a full bounce out of the bottom is crucial here. Athletes who must power clean and then front squat will be wasting far too much time and energy to be competitive. After extension is reached, drive aggressively under the bar and let your butt bounce off of your calves. Couple this use of the stretch-shortening cycle with an aggressive drive of the shoulders up through the bar and a perfectly vertical torso. To ensure the best cleans, weightlifting shoes are recommended for this WOD unless you use the Reebok CrossFit shoes. The only reason the Reebok Oly shoes are not recommended is because the heel can get caught on the ropes due to its design. Touch-and-go cleans after the opening round are typically not going to be worthwhile as they will make the subsequent rope climbs extremely difficult. Fast, controlled singles will be the most efficient way to perform these reps.

General points:
  • J-hook style of rope climb is ideal
  • Focus on descending quickly but maintaining control near the bottom to avoid any no-reps
  • Take the 100m run as a mild jog to reset and relax before the cleans/climbs
  • Wear Oly shoes unless you have the Reebok CrossFit brand (the heel can catch the rope)
  • A belt is not recommended unless you have extreme difficulty tightening your core -- it will inhibit breathing and this is the last WOD of the weekend
  • Singles on cleans will be ideal, except touch-and-go on the opening round can get you ahead of the pack
Teams:

The team version of this WOD relies on understanding the individual strengths of your teammates. The opener needs to be fast and confident while your anchor needs to be the best when averaging the two movements involved. The same strategies as the individual version apply, but there are a few more general points to address.

General points:
  • The physically weakest team member should go first, even if they have good rope climbs -- the cleans are the harder part of the workout and all athletes must do the same number of climbs anyways
  • The most proficient athlete at cleans should perform the final leg of the workout, unless that athlete happens to be particularly bad at rope climbs -- the additional cleans may cause them to struggle even more on the climbs
  • For most teams, physically weakest to strongest will be the best order
  • Make sure you sprint to the finish mat so that the next athlete in line can begin as soon as possible
Hopefully these strategy posts have been useful in figuring out a game plan for these Regional events. After the first Regional is over, I will be writing up an analysis of findings and looking at the numbers. Any questions can always be emailed to me at justin@trainedwright.com. Best of luck to all competitors!

Rest Day - May 12, 2013 - Sunday

Rest Day

Enjoy the day off today and get ready to wind down a lot this week leading into Regionals. Just a few quick announcements:
  • Strategy Post for Day 3 of Regionals is coming tomorrow
  • Please like the"Wright Performance" Facebook page and follow us on Twitter @trainedwright
  • The website will be finished hopefully by Regionals (www.trainedwright.com)
  • We just ordered some business cards and will have staff handing them out at the North East Regional
  • We would love to meet anyone interested in the program, so please feel free to come chat at the Reebok CrossFit Back Bay tent or approach someone representing us
  • We will be pretty active on social media that weekend, so stay tuned for pics, updates on our teams, and other relevant info
Thanks for your continued support and for making this program awesome!

Saturday, May 11, 2013

WOD - May 11, 2013 - Saturday

Workout of the Day

Barbell Work:
Build to 1RM Snatch
Note: Get a fairly quick warm-up in and build quickly to a heavy load. The goal is to hit speed through 90% and then take 3 attempts or less at establishing a new 1RM.

Work Capacity:
2 Rounds for time:
30 Wall balls (20#/14#)
30 C2B Pull-ups
30 Pistols (alternating legs)
30 DB Snatches (70#/50# -- alternating arms)
Rest 5 minutes

Strength:
3x3 OH Squats at 90% of 050913

Post results to comments.

Friday, May 10, 2013

Regionals Strategy: Day 2

Regionals Strategy for Day 2: Teams and Individuals

WOD 4 -- The Hundreds:
Individual:

For the individual version of this workout, strategy becomes important because no single athlete can move through this whole piece unbroken. Most will be in it for the long haul with this WOD, and thus it becomes necessary to plan out each piece. Strategy for each movement will be discussed, and general points will be discussed after.

1) The wall balls -- The good news is that 100 wall balls is not extremely difficult, especially at standard weights of 20/14#. However, if you are used to doing wall balls against a wall and not a target, try to set up something to practice actually aiming for a target. It is a small difference, but still something that you want to be prepared for so that you can avoid any potential no-reps here. Bouncing out of the bottom is essential for these -- utilize the stretch-shortening cycle and let your legs go. Keep your core tight, let the ball push you into the absolute bottom of the squat, and spring back up. This will allow you to get a tremendous amount of upward force on the ball without over-exerting your shoulders. Not doing so will make the chest-to-bar pull-ups substantially more difficult. For this reason, Oly shoes are a must and should be worn by anyone doing this WOD. If you are confident with wall balls, open up with 40-50 and then do the last 50 as quick sets of 10 with about 5 seconds rest between. This will help save your shoulders for the following C2B. For those who are not as confident with wall balls, open with a set of 20, take 10 seconds rest, hit another set of 20, take 15 seconds rest, then go right into the sets of 10 with 5 seconds rest between. With a proper bounce on each rep, this should get you through the wall balls quickly regardless of proficiency.

2) C2B pull-ups -- This will easily be the hardest part of the workout and will rely on breaking up the sets into manageable chunks without causing excess fatigue. For one, athletes who can butterfly their C2B will have a tremendous advantage over athletes who cannot. For the athlete with butterflies, they can break up the pull-ups into relatively small sets and move through each extremely fast. For a standard kip, the working sets will have to be slightly larger to compete with athletes who can butterfly. Hand protection is CRUCIAL here -- you don't want to get an awful tear on day 2 and be screwed for the final day of competition. Gymnastics grips without dowels are allowed this year and they provide a tremendous amount of protection from common tears. Gloves are also allowed, but these tend to be a little more slippery and not as reliable. At the very least, tape any spots that are prone to ripping to save yourself for Day 3.
For athletes with butterflies - Open with a set of 20-25 if proficient, 10-15 if not as proficient. From this point forward, quick sets of 10 all the way through the finish will be the way to go. As soon as these start to slow down, back down to sets of 5, but make sure you are minimizing your rest between sets. Chalk up if necessary during your rest periods, but make it intentional and not a product of being tired.
For athletes with standard kip - Open bigger than you want to, i.e. 25-35 reps. Just make sure you do not let yourself get to failure on the first set. After that, struggle to get sets of 15 if you can, backing off to sets of 10 when needed. Going less than sets of 10 with a standard kip will cost you more time than it is worth, hang on as best you can.

3) Pistols -- There is not a whole lot of strategy through these, but focus on staying balanced and not dancing around while transitioning from one foot to the other. There is no reason to move slowly on pistols UNLESS the dumbbell snatch is incredibly heavy for you. By this point, most regional athletes should be able to handle the dumbbell and fatiguing the legs to move quickly through pistols should not be a detriment.

4) DB Snatch -- This weight is incredibly light compared to last year's Regional, so it should not pose much difficulty for any individual athletes. Set the back on every rep, do NOT get lazy here as it will cost you on the last 50. Keep your butt down, chest up, and get a slightly wider stance than you would typically snatch from. You are not going to want to move your feet if you don't have to. Drive hard with the legs and over-exaggerate the elbow drive alongside the body. Punch through hard to lock out the DB and shrug your shoulder to your ears when you catch -- don't risk losing a rep that you already completed because you are unstable overhead. For these, go through a quick set of 20, take 3-5 quick breaths, and go through another set of 20. Continue in this fashion until they start to slow down, at which point move to sets of 10 and cut your rest a little if possible. Take extra care to set the dumbbell down on the ground, you do NOT want to lose a rep for dropping the weight. When fatigue sets in, use your other hand to lower the DB to the ground; this is an added safety measure that should prevent any no-reps and will help save your shoulder for the finish.

General points:

  • Wear Oly shoes no matter what, the wall balls and pistols are infinitely easier with them (not to mention the DB snatch)
  • Break wall balls up into smaller sets for the last 50 in order to save the shoulders -- it is almost never worth it to do the 100 wall balls unbroken
  • For C2B, butterfly is essential -- open with ~20 and hit quick sets of 10 following that
  • On the pistols, speed is key -- don't save anything for the snatch
  • On DB snatch, set the back and keep your chest up on every rep
  • Wear knee sleeves or wraps to assist with wall balls and pistols

Teams:

The team version of this WOD is much easier, with each team member only having to perform 30 reps of each movement. The general strategy for each team will be to move in order from fastest to slowest -- you want to give your slowest athlete the most time to finish, because the total time will depend on them anyways. The slowest athlete will typically be classified by their time on C2B pull-ups as this will be the biggest bottleneck in the WOD. The only exception to this will be if there is an athlete who cannot perform pistols or move the DB snatch weight -- if this is the case you will need to have this athlete go last so that they can get as far as possible within the time cap and all your other athletes at least have the chance to finish beforehand. Everything in this WOD should be performed unbroken by each team member, with the only exception being C2B pull-ups. The opening one or two athletes should be able to do the 30 unbroken if possible, but it is acceptable for athletes following this to go for two quick sets of 15 or three quick sets of 10. Either way, move through each station as quickly as possible so that the athletes behind you never have to wait. Worst case scenario, you can stick an athlete with trouble performing the DB snatch behind an athlete with weaker pistols. This will allow the athlete a bit more rest before approaching the snatch, but very few teams will need to rely on this strategy.

WOD 5 -- DL/Box Jump:
Individuals:

The benefit of seeing this WOD again is that we already have an idea of what a good score will be. Times will not dramatically improve from 2 years ago, however, there will be more athletes closer to the top score from 2011. The goal is to go through this workout unbroken, but with the deadlifts as heavy as they are, many athletes will be unable to do this. 

1) Deadlifts -- If done unbroken, these will dramatically reduce your total time for the workout. Worst case scenario perform doubles, it is almost never worth it to resort to singles on heavy deadlifts. Since the first rep is always the hardest, you want to utilize the stretch reflex on the bounce every single time. Hang onto the bar as long as you can, picking it back up from a dead stop will always be harder. Aim for no more than two sets on each of the rounds -- if the deadlift is incredibly heavy for you, three sets on the round of 21 are acceptable but not ideal.

2) Box jumps -- These jumps must be rebounded if possible, the time difference between rebounding and doing single jumps is immense. Stay light in the feet, landing hard on the box or on the ground will burn out the legs and make both movements harder. For stronger, heavier athletes, it is permissible to step down from each jump as long as there is no transition time between jumps and the DL's are performed unbroken. Speed on either deadlifts or box jumps is key, but speed on both will win the WOD.

General points:
  • Do NOT wear Oly shoes for this WOD -- the raised heel makes deadlifts harder and will inhibit your box jumps
  • Wear a belt but don't strap it down to the point of inhibiting your breathing
  • Chalk up a lot before the start of the workout, do not waste time grabbing chalk after
  • Tape the fingers and hands -- the DL is heavy enough that it could cause tears (especially after WOD 4 in the morning)
  • Take an extra second before starting your box jumps if necessary -- it is not worth damaging your shins or injuring yourself due to a bad jump
Team:

The "team version" of this WOD is just the same thing at lighter weight done by one man and one woman. The strategy, therefore, does not change except the deadlifts need to be done close to if not unbroken. Pick a stronger team member if necessary to do this event so that the DL will not be a problem. This is the one WOD that most teams will do well on, so it can cost a good team a high finish if it is not executed well. Practice it if necessary, but give your back/legs time to recover before the Regional. For teams looking to place near the top, a combined time around 8 minutes or less will be necessary.

Day 3 strategies will be posted tomorrow. Feel free to email questions or comments to justin@trainedwright.com.

Thursday, May 9, 2013

WOD - May 10, 2013 - Friday

Workout of the Day

Barbell Work:
EMOTM 4 minutes:
4 Squat cleans (225#/135#)

Work Capacity:
A.
"Jackie" for time:
1k row
50 Thrusters (45#)
30 Pull-ups

Rest as needed after completion of Part A, then

B.
Four rounds each for time of:
15' Rope climb, 2 ascents
200 foot sprint (100 feet out and back)
Rest 2 minutes

Post results to comments.

Regionals Strategy: Day 1

Regionals Strategy for Day 1: Teams and Individuals

WOD 1 -- Jackie:
Individual:

On the individual side, Jackie is a good opener that fortunately will not cause any lingering damage for the rest of the weekend. Any competitor at the Regionals level has probably tackled this WOD before, and rowing, thrusters, and pull-ups are nothing new. I will address each movement and then general strategy for the WOD after.

1) The Row -- Don't kill yourself here. This workout is not won on the rower, and it is almost never worth going much faster than the opposition during the opening 1k. For guys, I suggest a pace of 1:40-1:50 depending on rowing strength/confidence, with most people falling in the 1:45-1:50 range. For the ladies, a pace of 1:55-2:05 will be more than fast enough. The goal is to get through the row and IMMEDIATELY begin your thrusters; if you need to catch your breath in the transition you have already lost this workout. At the top level of competition, a more confident rower may be able to push the pace a little bit assuming their thrusters/pull-ups are solid and conditioning is not an issue.

2) The Thrusters -- The workout is made or broken here. The thrusters need to be done unbroken and they need to be done fast. If rest is needed, rest in the back rack position for a breath or two and then go right back into thrusters. The key is to make all working sets here as fast as possible. Perfectly vertical torso is essential, and usage of the stretch-shortening cycle will separate the field amongst the top athletes -- the bounce out of the bottom is key for speed and to save your shoulders.

3) The Pull-ups -- At this level of competition, the pull-ups need to be done in a maximum of two sets but ideally need to be done unbroken. Confidence with butterfly pull-ups is absolutely essential here, as you will end up roughly 10 pull-ups faster compared to a standard kip. Take a second to chalk up before starting; it's better to take a few seconds here than to slip up during the working set and waste time re-adjusting or chalking up mid-set.

General notes:
  • Oly shoes are a requirement, not an option
  • Steady on the row, never feel pressured/tense
  • Fast thrusters win the WOD
  • Chalk up quickly BEFORE pull-ups, don't waste time after
  • Unbroken pull-ups are doable and will be a separator
Team:

The team version of Jackie is essentially the same, with teams picking their best guy/girl to tackle the WOD. For teams, a couple of general things must be considered. For one, you want to open big on Day 1. Having strong finishes on Friday will get you better heats and more time to watch the opposition; team competition relies much more on strategy and efficient transitions than anything else. For this reason, your best guy and girl should do Jackie UNLESS you need one of them later on for WOD 6's HSPU. This will matter more for the women than for the men. Getting a top finish on Day 1 will allow for better planning and strategizing for some of the harder WODs, and this will provide a slight advantage over the opposition. Ideally, you have a smaller guy better suited to Jackie and a girl with good pull-ups who may be your second best; this saves a stronger guy for the HSPU and axle work of WOD 6 and your strongest female competitor to tackle WOD 6 with them.

WOD 2 -- 3RM OH Squat:
Individual:

For the individual WOD, there is the obvious benefit of warming up and going right into the OH Squats, whereas teams need to do WODs 2/3 simultaneously. The rule for 10# increments and choosing a starting weight will really hurt those who are unprepared for this event, and thus it is crucial to practice the OH squat in one form or another as much as possible leading up to the Regional. There is plenty of time to warm-up leading up to the event, so athletes need to know what they can step up to the platform and hit. This event should be treated like a weightlifting meet -- you will only get 3 solid attempts and will be able to squeeze out probably another 2 attempts before you will see diminishing returns. Therefore, you must choose an opening weight that you can hit and that will boost your confidence. Also know that you will only have four additional lifts at the most to build up to your true 3RM. The ideal way to get the bar overhead will NOT be a snatch for most athletes at the Regional level. I recommend doing a clean into a wide split jerk, re-positioning the feet, and squatting with this slightly wider clean grip. This will lock the shoulders in place and will be one of the most confident squatting positions for most, with the caveat that flexibility has to be nearly perfect. Practice this transition into the OH squat prior to the Regional and feel it out. The alternative is a clean and jerk, lowering the bar behind the neck in a "bear complex" style, and re-adjusting the hands as if the bar had been taken off the rack. At heavy weights I think this could get dicey and will over-fatigue your shoulders for the remaining squats.

General notes:

  • Weightlifting shoes, wrist wraps, and possibly a belt are all necessary -- use any gear that makes you more confident in finishing a lift
  • Treat this event like a lifting meet: 3 solid attempts with an additional 2 for pushing to that true max
  • Go in warm and knowing what you can hit to open with 100 percent confidence
  • Load the bar immediately after finishing your last good rep and sit down/chalk up/rest before attempting the next
Teams:

For teams, the squat event involves a little bit more strategy as there is no starting weight requirement and no minimum jumps required. Athletes can start at whatever weight they choose and jumps can be made to whatever weight the team chooses. For this reason, get your weakest lifter out of the way first. Have them hit something maybe 10-15 pounds shy of their projected max quickly, and give them one additional attempt at the most to put up a bigger number. After this, immediately move on to your next strongest lifter. The time should be divided up so that your strongest lifter(s) have the most time to build. On teams where all lifters are roughly equal, this will not matter as much and each lifter will be able to get more attempts in.

General notes:

  • Girls go first so their strategy is very similar to the individuals, they will be warm and prepared for what they will hit
  • Guys go after the burpee muscle-ups and WILL be tired
  • Do NOT underestimate the effect of the muscle-ups on your OH Squat max
  • Guys will need to check the ego and hit lifts they are confident with, if you go big great if not move on

WOD 3 -- Burpee Muscle-ups:
Individual:

The 7-minute time cap will be fairly aggressive for a lot of the women, but expect a lot of the men to be coming in under the cap. The fastest times will be around 4 minutes or just under, but expect to be near the top for anything in the sub-5:30 range. For the women, top scores will be sub-6 minutes while finishing under the time cap will be enough to put you near the top in each region (at least early on). The burpee muscle-ups absolutely CANNOT be rushed. It is more important to steady the rings on the way down so you can go right into the next rep than it is to do each individual rep quickly. Focus and a steady-but-fast rhythm will be the key to winning this WOD. For those who are strong at muscle-ups, breaking these up into sets of 5 or 6 and keeping all splits roughly equal will yield the best times. For those who are not as strong at muscle-ups, or those who do not think they will finish, just keeping one slow, steady rhythm will probably be the way to go. This way you at least open big and have more time to work on the later reps. On the burpee, hip drive must be utilized to bring the athlete back to their feet. If you turn these burpees into push-ups your chest will start to cramp and make later muscle-ups very difficult. Over-exaggerate the kip on each dip to save the triceps and the chest as well. If you even think you will fail a muscle-up rep, take an extra second of rest -- failed muscle-ups waste more time and energy than almost any other movement in the sport. The most useful thing an athlete can practice here will be minimizing the transition between the top of the muscle-up and the next burpee while keeping the rings stable overhead. Lastly, jumping muscle-ups should only be an option for those athletes who are tall enough to hold onto the rings with fairly bent arms. Rings are set at 6'10" which will be well within the reach of taller athletes. This may allow bigger athletes to squeeze out more reps than standard kipping muscle-ups, and the dip portion will become the limiting factor here. For those not doing jumping muscle-ups, a neutral grip with a moderate and tight gymnastics kip is recommended. Keep the hands light and save the shoulders/triceps -- attempting a bent-arm style of muscle-up is not recommended for individuals as they will not have the included rest time that the team competitors have.

General notes:
  • Do not rush the reps, steady the rings on the way down every single time
  • The burpee MUST be mostly hips, do not do a push-up here
  • Over-exaggerate the kip for each dip
  • Fast sets of 5 or 6 for those proficient in muscle-ups
  • Open steady but big for those who are unsure of finishing, leave yourself more time later when it's needed
  • NEVER risk failing a muscle-up, it is the biggest waster of time and energy in the sport
  • Practice the transition between each rep, steadying the rings must be done fast and effortlessly
Team:

The team version of this WOD is very similar, but the forced rotation every 3 reps will favor teams who have more well-rounded athletes. Since the minimum contribution is 6 reps per gender, it makes sense to put your athlete with the strongest muscle-ups first in the rotation. For teams who may be on the verge of not getting their 6 reps, have the strongest muscle-up athlete go first and get their 3 as fast as possible. This will leave more than 6 minutes for the next athlete to try for their 3 reps. Even for those with questionable muscle-ups, this is plenty of time to get 3 reps if enough rest is taken and the athlete stays calm. This workout will be won in the transitions for teams whose members are all skilled at muscle-ups. Make sure you steady the rings on every rep, but especially for the next teammate coming in. If allowed, the first teammate coming in for the transition should run onto the mat and do their first muscle-up facing the previous athlete, then rotate to that athlete's previous position for the second and third reps. Full extension at the bottom of each rep is not required, so athletes who can do false-gripped muscle-ups from a bent-arm position should use this variation if it is more comfortable and will allow them to cycle through the teammates faster. Typically this would waste energy, however, team members will have built-in rest during this workout and should be able to recover.

General notes:
  • Strongest team athlete goes first, second and third athletes ranked by decreasing muscle-up proficiency with least proficient athlete going last
  • Steady the rings on every rep
  • If rules allow, athlete coming in from transition should do their first rep facing previous athlete and then do the second and third from this athlete's previous position
  • For athletes who have not yet gotten their first muscle-up, attempting a jumping muscle-up will be easier than learning a proper kip and transition -- practice this variation
  • Full extension at the bottom not required -- bent-arm false-gripped version may be preferable for some athletes
Day 2 strategies will be posted tomorrow, feel free to email any questions or comments to justin@trainedwright.com.

Wednesday, May 8, 2013

WOD - May 9, 2013 - Thursday

Workout of the Day

Strength:
7 minutes to achieve 3RM OH Squat from the floor

NOTE: This is a ladder that will start at either 135, 185, 225, or 255 for the men and 85, 125, 155, or 175 for the women. You MUST increase the weight by only 10# after a successful set of 3 while you build up to your 1RM.
* See the Games site for all rules and standards

Work Capacity:
A.
21-15-9 reps for time of:
Deadlifts (315#/205#)
Box jumps (30"/24")

Rest as needed after completion of Part A, then

B.
EMOTM 10 minutes:
3 Burpee muscle-ups

Post results to comments.

** Please check out www.facebook.com/TrainedWright and www.twitter.com/TrainedWright to like/follow Wright Performance. New site is in the works and we are pushing forward with our social media presence -- please assist us in this effort. I will be posting a strategy write-up on these Regionals WODs later today. **

Rest Day - May 8, 2013 - Wednesday

Rest Day

The first two days of individual workouts have been posted for the North East Regional. Check out games.crossfit.com for descriptions and standards. After all workouts are out tomorrow night I will put together a strategy post for both individual and team competitors. Do some active recovery today and stay loose, we will be training Thursday-Sunday this week in order to practice the WODs and transitions.

Monday, May 6, 2013

WOD - May 7, 2013 - Tuesday

Workout of the Day

Barbell Work:
Build to a heavy Clean and Jerk -- after building up, perform ONLY 3 reps at 90% or more of projected 1RM

Strength:
Build to a heavy Front Squat

Work Capacity:
For time:
Row 2k

Additional:
Extended post-WOD mobility

Post results to comments.

Sunday, May 5, 2013

WOD - May 6, 2013 - Monday

Workout of the Day

Barbell Work:
Build to a heavy snatch -- after building up, perform ONLY 3 reps at 90% or more of projected 1R

Strength:
Build to a heavy High Bar Back Squat

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

Additional:
Good mornings, 3x8 at moderate/light weight

Post results to comments.

Saturday, May 4, 2013

Rest Day - May 5, 2013 - Sunday

Rest Day

Enjoy the day off. There are some exciting developments on the horizon for Wright Performance, so stay tuned for updates. Next week will begin our tapering period leading into the first Regional event. Perform some maintenance on your body and get some rest. Make sure nutrition for the week is prepped if making meals during the week gets difficult for you.

Friday, May 3, 2013

WOD - May 4, 2013 - Saturday

Workout of the Day

Barbell Work:
1) Snatch: 1x2 @ 75%, 1x2 @ 80%, 4x2 @ 85%, 1x1 @ 90% -- rest as needed
2) Clean and jerk, 2+1: 1x1 @ 75%, 1x1 @ 80%, 4x1 @ 85%, 1x1 @ 90% -- rest as needed

Work Capacity:
2012 Regionals WOD 4 for time:
50 Back squats (135#/95#)
40 Pull-ups
30 Shoulder-to-overhead (135#/95#)
50 Front squats (85#/65#)
40 Pull-ups
30 Shoulder-to-overhead (85#/65#)
50 OH Squats (65#/45#)
40 Pull-ups
30 Shoulder-to-overhead (65#/45#)

Post results to comments.


Thursday, May 2, 2013

WOD - May 3, 2013 - Friday

Workout of the Day

Strength
1) High bar back squat: 1x5 @ 85%, 1x4 @ 87.5%, 1x3 @ 90%, 2x2 @ 92.5%, 1x2 @ 95%, 1x1 @ 97.5%, 1x1 @ 100% -- rest 2:00
2) Front squat: 5x3 @ 23x1 tempo, heavier than Tuesday -- rest 60-90s

Work Capacity:
A.
10 Rounds for total time: 
5 Thrusters (185#/120#) 
5 Front-racked walking lunge (185#/120#) 
5 Deficit HSPU (4"") 
Rest 1 minute

Rest exactly 1 minute after completion of Part A, then

B.
AMRAP 2 minutes of: 
Double-unders

Post results to comments.

Wednesday, May 1, 2013

WOD - May 2, 2013 - Thursday

Workout of the Day

Barbell Work:
From CrossFit Southie Garage Games Finals: 15 minutes to establish heaviest set of "Hulk Salad":
2 Power Cleans
2 Front Squats
2 Jerks
* Without taking hands off of bar. Bar can rest on the ground between first and second power clean, however, hands must remain in contact with the bar at all times. After bar is brought to shoulders on second power clean, it must stay there until complex is over.

Work Capacity:
A.
AMRAP 2 minutes of:
Bar muscle-ups

Rest 5 minutes after completion of Part A, then

B.
For time:
30 GHD sit-ups
30 Deadlifts (225#/155#)
30 Double-unders
30 OH squats (95#/65#)
30 Pull-ups

Additional:
3x10 Good mornings, moderate weight

Post results to comments.

Tuesday, April 30, 2013

Rest Day - May 1, 2013 - Wednesday

Rest Day

Enjoy the day off. Be sure to do some mobility and take care of your body. This is the last week of heavy lifting volume before the North East Regional; feeling beat up and awful this week is normal. You will start to feel much better by the end of next week. Rest up, prepare nutrition, and do whatever you need to do in order to focus and hit the end of this week hard.

Monday, April 29, 2013

WOD - April 30, 2013 - Tuesday

Workout of the Day

Strength:
1) High bar back squat: 1x5 @ 82.5%, 2x3 @ 85%, 1x3 @ 87.5%, 1x3 @ 90%, 1x2 @ 92.5%, 2x1 @ 95% -- rest 2:00 
2) Front squat: 5x3 @ 23x1 tempo, heavier than last week -- rest 60-90s

Work Capacity:
EMOTM 20 minutes: 
Odd minutes = 4 Hang squat cleans (185#/120#) 
Even minutes = 8 HSPU

Immediately at the 20 minute mark: 
Row 500m AFAP

Post results to comments.

Sunday, April 28, 2013

WOD - April 29, 2013 - Monday

Workout of the Day

Barbell Work:
1) Snatch high pull + snatch from below knees + tall snatch + OH squat, 1+1+1+2: 6x1 AHAP -- rest as needed
2) Clean pull + clean from below knees + front squat + jerk, 1+1+2+2: 5x1 AHAP -- rest as needed

Work Capacity:
A.
For time: 
30 Muscle-ups 
* 6 minute CAP

Rest 5 minutes after completing Part A, then

B.
AMRAP 7 minutes: 
Row 1k 
Max OH squats (135#/95#) in remaining time

Post results to comments.

Rest Day - April 28, 2013 - Sunday

Rest Day

Enjoy the day off and do some mobility to maintain your body. The strength and volume work will soon hit its soft peak and tapering will begin for Regionals. Hopefully you will squat your old 1RM easily and will hit your 90% of projected snatch/clean and jerks easily. Back at it tomorrow.

Saturday, April 27, 2013

WOD - April 27, 2013 - Saturday

Workout of the Day

Barbell Work:
1) Snatch: 1x2 @ 70%, 3x2 @ 75%, 2x2 @ 80%, 2x2 @ 85%, 1x2 @ 80% -- rest 75s between lifts
2) Clean and jerk, 2+1: 1x1 @ 70%, 3x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 80% -- rest 75s between lifts

Work Capacity:
A.
6 Rounds for time of:
10 KB Swings (70#/53#)
Row 150m
10 Burpees
Row 150m

Rest as needed after Part A, then

B.
EMOTM 10 minutes:
3 Muscle-ups
5 Burpees
* Perform each round AFAP (goal is 25 seconds or less)

Post results to comments.

Thursday, April 25, 2013

WOD - April 26, 2013 - Friday

Workout of the Day

Strength:
1) High bar back squat: 1x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 2x2 @ 90%, 1x1 @ 95% -- rest 2:00
2) Front squat: 5x3 heavier than last week @ 25x1 tempo -- rest 60-90s
* Note that this tempo is different than Tuesday's front squats

Work Capacity:
A.
3 Rounds for total reps of:
ME Kipping HSPU
Rest 5 minutes
* If you complete more than 20 reps, perform the next 2 rounds at a 4" deficit

Rest as needed after completing Part A, then

B.
For time:
25 Jumping squats (45#/35#)
50 Box jumps (24/20)
25 Jumping squats
100 Double-unders
25 Jumping squats
25 Cal row

Post results to comments.

Wednesday, April 24, 2013

WOD - April 25, 2013 - Thursday

Workout of the Day

Barbell Work:
1) Power snatch + OH Squat, 2+1: 6x1 AHAP -- rest 60s
2) Power clean + Front squat + Push jerk, 1+1+1: 6x1 AHAP -- rest 60s

Work Capacity:
5 Rounds for total time of:
10 C2B
10 T2B
400m sprint
Rest 1:1

Additional:
2 Rounds for total time:
25 GHD sit-ups
30 Hand-release push-ups
Rest 2 minutes
* Try to beat last week's time

Post results to comments.

Rest Day - April 24, 2013 - Wednesday

Rest Day

Enjoy the day off and perform some active recovery if you aren't too sore. Some light skill work is acceptable if you are feeling alright. If not, sauna/steam, contrast shower, or go get a massage. If you need to prep nutrition for the rest of the week, get it done today.

Monday, April 22, 2013

WOD - April 23, 2013 - Tuesday

Workout of the Day

Strength:
1) High bar back squat: 1x5 @ 77.5%, 2x5 @ 80%, 1x4 @ 85%, 1x3 @ 87.5%, 1x2 @ 90% -- rest 2:00
2) Front squat: 5x3 heavier than last week @ 23x1 tempo -- rest 60-90s

Work Capacity:
A.
5 Rounds for total time of:
30 Burpees
5 HSPU
Rest 1:1

Rest 5 minutes, then

B.
For time:
100 Cal row

Post results to comments.

Sunday, April 21, 2013

WOD - April 22, 2013 - Monday

Workout of the Day

Barbell Work:
1) Snatch pull + Snatch, 2 + 1: 1x1 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 1x1 @ 75% -- rest 90s
2) Clean from below knees + clean, 2 + 1: 1x1 @ 70%, 2x1 @ 75%, 3x1 @ 80% -- rest 90s
3) Jerk from racks: 5x3 @ 85%
* Percentage based on 4/15/13 OR previous PR, whatever is higher

Work Capacity:
AMRAP 5 minutes of:
100 Double-unders, then max rounds of:
2 Muscle-ups
4 HSPU
8 KB Swings (70#/53#)

Rest 3 minutes, then

AMRAP 5 minutes of:
350m row, then max rounds of:
2 Muscle-ups
4 HSPU
8 KB Swings (70#/53#)
* Try to match or beat your rounds from the first part in the second part

Post results to comments.

Saturday, April 20, 2013

Rest Day - April 21, 2013 - Sunday

Rest Day

Enjoy the day off. Stretch, mobilize, and get loose. Sauna or steam if you have access or, better yet, get a massage. The ladder from yesterday will make an appearance each week getting slightly more difficult up until Regionals, and there will be plenty of time to practice the lifts in preparation for the competition. Back at it tomorrow.

Friday, April 19, 2013

WOD - April 20, 2013 - Saturday

Workout of the Day

Barbell Work:
1) Snatch: 1x2 @ 65%, 2x2 @ 70%, 2x2 @ 75%, 2x2 @ 80%, 2x2 @ 75% -- rest 75s between lifts
2) Clean and jerk, 2 + 1: 1x1 @ 65%, 2x1 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 75% -- rest 75s between lifts (each set is 3 total reps)

NOTE: Percentages for these lifts are based off PROJECTED 100% NOT current. Pick a weight that you feel you can realistically hit by the week of the May 17 Regional. For most, this will be roughly 10 pounds heavier than their current numbers.

Work Capacity:
A.
AMRAP 2 minutes of:
KB Swings (70#/53#)
Immediately perform same number of UNBROKEN double-unders AFAP
Rest 5 minutes
AMRAP 2 minutes of:
Muscle-ups
Immediately perform same number of burpees AFAP

Rest as needed after Part A, then

B.
For time:
1K Row
30 Hang power cleans (135#/95#)

Post results to comments.

Thursday, April 18, 2013

WOD - April 19, 2013 - Friday

Workout of the Day

Strength:
1) High bar back squat: 1x5 @ 75%, 1x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00
2)Front squat: 5x3 AHAP @ 25x1 tempo -- rest 60-90s
* Note that this tempo is different than Tuesday's front squats

Work Capacity:
A.
7 Rounds for total time of:
7 HSPU
14 OH Squats (135#/95#)
Rest 2 minutes

B.
Rest 5 minutes after completion of Part A, then for times:
500m row
Rest 1 minute
500m row
* 25 Burpee penalty if second row is slower than first by 5 or more seconds

Post results to comments.

Wednesday, April 17, 2013

WOD - April 18, 2013 - Thursday

Workout of the Day

Barbell Work:
1) Halting snatch (3 second pause just below knees) + OH Squat, 2 + 1: 5x2 AHAP -- rest 60s
NOTE: Aim for zero failed lifts
2) Tall clean + jerk, 2 + 1: 5x2 AHAP with perfectly vertical bounce out of the bottom -- rest 90s

Work Capacity:
AMRAP 12 minutes of:
8 Hang power cleans (185/120)
16 Burpees

Additional:
3 rounds of:
Sprint 400m
Rest 1:1

Post results to comments.

Tuesday, April 16, 2013

Rest Day - April 17, 2013 - Wednesday

Rest Day

Enjoy the day off. For anyone in the Boston area or anyone with family there, yesterday's events were truly horrible and unforgivable. Although there will always be evil present in the world, the heroic acts of many people yesterday are even more important to remember. I love this city, and I know that we will bounce back. Stay strong, and know that Reebok CrossFit Back Bay has open doors during this time.

Monday, April 15, 2013

WOD - April 16, 2013 - Tuesday

Workout of the Day

Strength:
1) High bar back squat: 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 2x3 @ 85% -- rest 2:00
2)Front squat: 5x3 AHAP @ 23x1 tempo -- rest 60-90s

Work Capacity:
10 Rounds for total time of:
5 C2B Pull-ups
120 foot shuttle-run (markers at 10',20' and 30')
Rest 1 minute

Skill:
EMOTM 10 minutes:
5 HSPU
5 T2B

Post results to comments.

Sunday, April 14, 2013

WOD - April 15, 2013 - Monday

Workout of the Day

Barbell Work:
1) 15 Minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Jerk from racks

Strength:
3x3 Snatch Grip Deadlift @ 105% of your 1RM Snatch

Work Capacity:
5 Rounds for total time of:
5 Muscle-ups
10 KB Swings (70#/53#)
15 OH Squats (115/75)
20 Burpees
Rest 3 minutes

Additional:
2 Rounds for total time:
25 GHD sit-ups
30 Hand-release push-ups
Rest 2 minutes

Post results to comments.

Saturday, April 13, 2013

Rest Day - April 14, 2013 - Sunday

Rest Day

The second official Reebok CrossFit Back Bay Throwdown ended up being a ton of fun. We saw some big PR's and I was particularly impressed with the weightlifting. Many guys above 215 on their 3RM power clean and many girls with lifts above 125. Solid performances and determination from all competitors made for a great show. The final results are as follows:

RX
1. Jason Casey/Alexa Walls
2. Austin Reed/Bobby Rowley
3. Chip Russell/Jon Brown

SCALED
1. Justin Maccaro/Holly Rinaldi
2. Jason Majane/Mike Sabbota
3. Chad Verry/Jade Best

Great work by all competitors! Enjoy the day off, get some rest, and get ready for next week. Full volume coming up through Regionals.

WOD - April 13, 2013 - Saturday

Workout of the Day

Barbell Work:
1) EMOTM 10 minutes: 1 Snatch @ 80%
2) EMOTM 10 minutes: 1 Clean and jerk @ 80%
* Don't spend a ton of time warming up, just get loose and hit a couple of build-up reps then begin

Skill:
EMOTM 10 minutes:
3 Muscle-ups

Work Capacity:
3 sets of:
ME Unbroken double-unders
20 KB Swings (70#/53#)
Rest as needed between sets
* If your max set of DU in less than 50, then keep jumping until you have accumulated 50 reps each round

Good luck to all competitors in the Internal Throwdown today at Reebok CrossFit Back Bay!

Post results to comments.

Thursday, April 11, 2013

WOD - April 12, 2013 - Friday

Workout of the Day

Barbell Work:
1) 5x2 Muscle clean (catch in full squat) AHAP -- rest 75s
2) 7x1 Clean and jerk @ 80-90%
* Work up to 90% over the 7 sets without missing a lift. If you miss, drop back down to last successful weight and stay there for remaining sets.

Strength:
1) 15 minutes to establish a 1RM Push press

Work Capacity/Skill:
For total reps of each:
1 minute ME HSPU
Rest 1 minute
2 minutes ME Ring dips
Rest 1 minute
3 minutes ME Push-ups

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

Post results to comments.

Wednesday, April 10, 2013

WOD - April 11, 2013 - Thursday

Workout of the Day

Barbell Work:
1) 5x2 Clean pulls @ 80% 1RM Clean and jerk -- rest 75s
2) 5x2 Jerk off racks @ 80% 1RM Clean and jerk -- rest 75s

Strength:
1) 20 minutes to establish a 1RM Front squat
* Plenty of rest, try to hit your heaviest lift in 5-6 attempts

Work Capacity:
For times of each:
Run 1 mile
Rest 5 minutes
Row 2k

Post results to comments.

Tuesday, April 9, 2013

Rest Day - April 10, 2013 - Wednesday

Rest Day

The Open is over and de-loading has begun. Next week will commence a new squat cycle and a new strength cycle leading up to the first Regional event the weekend of May 17-19. Get a massage or take care of your body today in preparation for the loading to come.

And by the way, Reebok CrossFit Back Bay has successfully put two teams in the North East Regional this year after being open for exactly 1 year and 3 months. Spectacular work by everyone culminating in a 12th place finish for Team 1 and a 29th place finish for Team 2. Here's to a strong showing from both teams at Regionals.

Monday, April 8, 2013

WOD - April 9, 2013 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 Snatch + 2 OH Squats AHAP -- rest 75s 
2) 5x3 Snatch pulls @ 80% 1RM Snatch -- rest 75s

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

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

Additional:
Extended shoulder/wrist mobility with bands

Post results to comments.

WOD - April 8, 2013 - Monday

Workout of the Day

Barbell Work:
1) 5x2 Muscle snatch AHAP -- rest 75s
2) 7x1 Snatch @ 85-95%
* Work up to 95% over the 7 sets without missing a lift. If you miss, drop back down to last successful weight and stay there for remaining sets.

Strength:
1) 15 minutes to establish a 1RM Strict press

Work Capacity:
Broken "Amanda" For time:
9 Muscle-ups
Rest 0:30
9 Squat snatch (135#/95#)
Rest 1:00
7 Muscle-ups
Rest 0:30
7 Squat snatch
Rest 1:00
5 Muscle-ups
Rest 0:30
5 Squat snatch

Additional:
3x10 Weighted back extensions AHAP
3x20 T2B

Post results to comments.

Saturday, April 6, 2013

Rest Day - April 7, 2013 - Sunday

Rest Day

The Open is over, congratulations. This next week will be mellow to let you guys recover; the lifting will be hard but the volume will be low and the WODs are ALL to be performed at 85% or slower. Expect to fatigue and push hard through a lot of interval work starting the next week up through the May 17-19 Regionals, but know that PR's and preparation will be coming. Get some rest and allow your body to repair itself.

WOD - April 6, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Power snatch
2) 20 minutes to establish a 1RM Power clean + push jerk

Work Capacity:
6 Rounds each for time of:
20 KB Swings (53#/35#)
15 Burpees
10 T2B
Rest 1 minute

Additional:
4 Rounds of:
400m sprint
Rest 1:1

Sorry for the couple times lately that the WOD has not been up. I've always been on top of it and honestly got home and passed out last night. After 48 hours at the gym and two failed 13.5 attempts I completely spaced it. This will not happen again.

Post results to comments.

Thursday, April 4, 2013

WOD - April 5, 2013 - Friday

Workout of the Day

Barbell Work:
1) Clean and jerk: 2x1 @ 65%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 90%, 1x1 @ 85% -- rest 90s

Strength:
1) 5x3 Push jerk off racks, heavy but perfect -- rest 75s

Work Capacity:
4 Rounds for time of:
500m row
5 Muscle-ups
30 Double-Unders
Rest 3 minutes

Additional:
NOT for time:
50 GHD sit-ups
50 GHD back extensions

Post results to comments.

Wednesday, April 3, 2013

WOD - April 4, 2013 - Thursday

Workout of the Day

Work Capacity: Before ANYTHING else, Open WOD 13.5:
AMRAP 4 of:
15 Thrusters (100#/65#)
15 C2B Pull-ups
* If you finish 3 rounds or more, the workout becomes an 8 minute AMRAP. If you finish 6 rounds or more after 8 minutes, it becomes a 12 minute AMRAP, etc etc.

Barbell Work:
1) 5x1 3-position Clean (floor, low hang, high hang) + 1 Jerk @ 65% -- rest 75s

Additional:
Every 2:00 for 14 minutes: 
20 Cal row 
10 Supinated ring rows, perfectly horizontal 
10 Burpees

Post results to comments.

Rest Day - April 3, 2013 - Wednesday

Rest Day

Perform some active recovery and stretch out in preparation for the Open WOD tomorrow. Based on Dave Castro's announcement it looks like we can expect something pretty good. In talking to one of our other coaches I think we can expect to see some max effort sets of multiple exercises to really test the pain threshold of CrossFit athletes. Either way, get plenty of rest and prep food for the rest of the week if you have to.

Tuesday, April 2, 2013

WOD - April 2, 2013 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 3-position Snatch (floor, low hang, high hang) @ 65% -- rest 75s

Strength:
1a) 3x10 Good mornings, heavy
1b) 3x15 Pendlay rows, same weight as 1a
* Rest 45s between every set and every exercise, alternating between 1a and 1b until all three sets of each are complete

Work Capacity/Skill:
4 Rounds for time of:
400m sprint
15 HSPU
Rest 1:1

* Rest as needed, then

3 Rounds for time of:
20 Pistols
100 Double-unders

Post results to comments.

Monday, April 1, 2013

WOD - April 1, 2013 - Monday

Workout of the Day

Barbell Work:
1) Snatch: 2x1 @ 65%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 90%, 1x1 @ 85% -- rest 60s

Strength:
1) 5x3 Snatch balance at same weight as last week's press-unders -- rest 60s

Work Capacity:
For total time:
Row 1,000m (85%)
Rest 2 minutes
Row 1,000m (90%)
Rest 2 minutes
Row 1,000m (95-100%)

Skill:
EMOTM 10 minutes:
3-6 Muscle-ups
* If you can perform roughly 5 or less unbroken MU do 3, if you can do 15+ unbroken do 6, and use this as a guide for anything in between

Post results to comments.

Saturday, March 30, 2013

Rest Day - March 31, 2013 - Sunday

Rest Day

Enjoy the day off and be sure to get plenty of rest. This upcoming week will be a tapering week so we can hit the last Open WOD hard while recovering enough to ramp up for Regionals. Take care of any nagging injuries and eat well. Prepare food for the week if necessary and use this upcoming week to mentally reset.

Friday, March 29, 2013

WOD - March 30, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM Clean and jerk

Work Capacity:
10 Rounds for total time of:
2 Muscle-ups
4 HSPU
12 Goblet squats (53#/35#)
Rest 1:1

Additional:
2 Rounds of:
400m sprint
30 GHD sit-ups
400m sprint
Rest as needed between rounds

Post results to comments.

Strength Programming Discussion: Part 4 of 4

Peaking athletes for competition AKA how and when to taper

Our final discussion on strength programming will revolve around the tapering phase or "pre-competition" phase of an athlete's program. This phase is arguably more important than the preparatory phase because it allows an athlete to focus on recovery and ultimately peaking their performance for a major competition. We will also end with a brief discussion on the role and importance of accessory exercises for the Olympic lifts.

What is a tapering phase and how does it work?

The typical program for a competitive weightlifter will involve a couple months of ramping up training volume. This period is known as the "preparatory" phase and will typically tax the athlete's body, mind, and nervous system to a point near total failure. Advanced athletes will typically complain of colds and diarrhea during the most volume-intensive periods of this phase. If this volume continues, it would be in no way sustainable for the athlete. Therefore, following the preparatory phase there must be a "pre-competition" or tapering phase. This phase will involve far less volume and far more intensity (more max lifts and typically no more than 2 reps per set). This continues up until the final week before competition in which the athlete will perform a training session involving both low volume and low intensity. This allows the athlete's body, mind, and nervous system to reset somewhat so that they are at their highest performing potential for the competition. In training phases without a competition, there must still be a tapering phase which acts as a transition between preparatory phases so that the athlete can recover, effectively reducing symptoms of over-training. In long seasons with multiple competitions, it is impossible for an athlete to reach a 100% peak multiple times. Therefore, it is important to pick one major competition per season for the athlete to reach their fullest potential. In our case, this competition is the CrossFit Games (or Regionals for athletes with a smaller chance at qualifying for the Games).

Why must we taper?

As mentioned, tapering is essential to prevent over-training and to allow an athlete to reach their highest potential. This is the reason that we as coaches cannot have you constantly increasing training volume in an effort to "outwork" your opponents. The phrase "train smarter, not harder" is very applicable when it comes to tapering periods of heavy volume. Tapering does not need to be done with a competition in mind -- for example, we taper many times in training that ultimately builds up to Regionals and the Games. This phase is relatively short and allows the body to reset, while total training volume increases from one preparatory phase to the next all the way up until the Games. This is a common practice which allows an athlete to gradually increase their strength and conditioning while minimizing injury and excess fatigue. I cannot stress the following point enough: proper recovery is infinitely more important than what happens during training sessions. This is why proper training practices must include tapering and de-loading periods.

Accessory exercises, how often and when?

There are a series of accessory exercises which can be added to a training program to increase strength and proficiency with the Olympic lifts, and I would like to end our discussion with a very brief overview. Things like squatting, pressing, and segmented portions of the Olympic lifts are absolutely essential for improving one's abilities with the Olympic lifts themselves. For this reason, these exercises are written in as a direct component of a successful training program. The ultimate goal is to minimize the number of accessory exercises (with the exception of squats) as an athlete becomes more technically advanced. Most importantly, accessory exercises count towards total training volume! For this reason, try not to add too many of them on your own without the permission and involvement of your coach. A general rule of thumb is that pressing can only be performed twice a week while heavy dead lifts can only be performed once while still maintaining optimal recovery.

Hopefully these discussions have been helpful in giving you a better idea of how a strength program should be designed in order to achieve the desired results in a competitive athlete. Hopefully it will also answer your questions about why we perform strength work in the fashion we do at Reebok CrossFit Back Bay. Any further questions, comments, or concerns can be sent directly to me at justin@reebokcrossfitbackbay.com

WOD - March 29, 2013 - Friday

Workout of the Day

Barbell Work:
1) 5x2 Muscle clean thrusters AHAP (from bottom, drive with legs, turn over fast and catch in full squat then finish with a thruster) -- rest 60s
2) 5x1 Power clean + Hang power clean + 2 Jerks AHAP -- rest 60s

Strength:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 75%
2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%
* This is the final day of the Hatch squat cycle, a new cycle will begin based on the PR you (hopefully) set last week

Work Capacity:
4 Rounds for time of:
20 Burpees
20 KB Swings (53#/35#)
Row 1,000m (Done at 80-85% pace MAX)

Post results to comments.

Thursday, March 28, 2013

Strength Programming Discussion: Part 3 of 4

Progressive Loading and Prilepin's Table

Today's discussion will focus on the progressive nature of loading in an average strength cycle and why this method is optimal. We will also discuss Prilepin's Table (sometimes called Prilepin's Chart), a series of ideal rep ranges calculated during the Soviet Era of weightlifting. The goal of this discussion is to help give you an understanding of how we regulate daily training volume whereas the previous discussion of periodization involves regulating weekly, monthly, and yearly volume.

Progressive loading, what and why?

Progressive loading is the concept of dictating sets based on percentages of max lifts and not based on feel. It is important for strength work to follow some type of linear progression for it to be truly effective. The goal of a successful strength program is to bring our lifts from point A to point B, but there must be some kind of daily percentage increase which ultimately builds us up to this point B. This also allows us to better regulate training volume from a periodization standpoint so that we do not overtrain, and it also prevents athletes from under-training and not reaching their potential. Long story short, coming in each day and doing things like squats simply based on feel is not as effective as slowly building up your squat by a certain percentage each day. The only caveat to this would be doing Olympic work or complexes AHAP (as heavy as possible). The rep schemes or types of lifts here naturally regulate the percentage, while allowing people of different skill levels to progress equally. This is not ideal, however, I am programming for a large audience and cannot accurately prescribe percentages for everyone.

Prilepin's Table/Chart

Progressive loading and, more specifically, daily loading can easily be regulated by something called Prilepin's Table. This table prescribes ideal repetitions to be performed in a training session directly based on the percentage of max being lifted that day. It is a great way to regulate training volume and prevent pushing athletes too far or not enough. A simple version of this chart is below:

prilepin
As can be seen, the ideal reps per set and total repetitions to be performed are based directly on the percentage of max being lifted. Exceeding these totals can be done, however, this will most likely injure the athlete in the long run. Any workouts that I create for Wright Performance involving a barbell movement are regulated, for the most part, by this table. My squat cycle, as well as Oly ladders, are also based on this table. This allows me to regulate daily training volume so that I can continue to build up an athlete's strength over a set period of time. This ramp-up period cannot last forever, as discussed in the post on periodization. This discussion will also be continued in the next post on how to peak athletes for competition. This is an important topic because even if an athlete is not competing, the volume must be regulated so that there is a "pre-competition" or tapering period. Tomorrow's discussion will also briefly touch on supplemental/accessory exercises for the Olympic lifts.

Wednesday, March 27, 2013

WOD - March 28, 2013 - Thursday

Workout of the Day

Barbell Work:
1) 7x2 Clean + 1 Jerk off blocks (barbell at knee) AHAP -- rest 75s

Work Capacity:
Open WOD 13.4, AMRAP 7 of:
3 Clean and jerks (135#/95#)
3 T2B
6 Clean and jerks
6 T2B
9 C&J
9 T2B
Etc.

Skill:
EMOTM 14 minutes:
Odd minutes = 14 Pistols (alternating legs)
Even minutes = 28 Double-unders

Post results to comments.

Rest Day - March 27, 2013 - Wednesday

REST DAY

Roll out, stretch, sauna/steam, contrast shower, etc. If you feel good, perform some active recovery and think about movement prep for 13.4. I think we are going to see a 7 min AMRAP with T2B, Overhead squats, and possibly pistols. I also think the cycle time will be fairly quick per round. Either way, make sure your body is prepped and ready to hit the Open WOD tomorrow.

Tuesday, March 26, 2013

Strength Programming Discussion: Part 2 of 4

Raw Strength vs Speed Strength

The next part of our discussion will focus on the difference between raw or "brute" strength and speed strength, or the ability to utilize our strength quickly and forcefully. There is a definite difference between the two, and I will argue that one is far more important than the other for CrossFit as a fitness program and as a sport. Since most of you who are asking questions about the lack of strength in regular programming are competitors, this discussion is particularly important for you.

What is Raw Strength?

Raw strength is the ability to exert force on a particular object, typically a barbell in our case. Lifts which are classified as involving raw strength are typically "slow lifts" such as low bar back squats, deadlifts, presses, etc. These lifts typically involve no explosive character and thus use different types of muscle fibers than the "fast" lifts which I will describe shortly. Athletes competing in powerlifting are concerned solely with raw strength and slow lifts, and strongman competitors likewise focus on slow lifts involving this type of strength.

What is Speed Strength?

Speed strength is directly correlated with power, or the ability to exert force through a set distance as quickly as possible. The Olympic lifts are the pinnacle of speed strength, with the Snatch being the fastest movement in the weightlifting world. Athletes with speed strength may not be able to out-squat a powerlifter, and they certainly will not be able to bench or press more than one (typically), however, they are highly explosive and can exert a tremendous amount of force in a short time.

What is the difference, and why does it matter for CrossFit?

By now, you can probably assume what I am going to say next -- speed strength is far more important to a CrossFit athlete than raw strength. So many movements in the sport of CrossFit involve maximizing power output, and the Olympic lifts themselves comprise a significant chunk of movements within our sport. For this reason, it is imperative that we build speed strength and train the related movements regularly. This is the reason that the Olympic lifts form the foundation of Wright Performance, and is also the reason that you have been seeing more Olympic lifts in the daily programming at Back Bay. We will also be shifting to a month of strength work strictly dedicated to the Olympic lifts at Back Bay for the month of April.

An added benefit of training speed strength is that these types of movements take less time to recover from. Doing nothing but bench presses, slow squats, and deadlifts would wreak havoc on an athlete's body and nervous system, particularly if they trained all three movements regularly each day. For this reason, one of the most effective powerlifting programs, created by Louie Simmons of Westside Barbell, utilizes something called "dynamic effort" and the "conjugate method" to alter the stimulus that its athlete's experience each training day. For those of you who want to do 5x5's of bench, deadlift, and low bar squats each day of the week, I encourage you to try this and get back to me in 2-3 weeks so you can let me know how your recovery, sleep, and mental clarity are going. Here's a hint: the answer is not good. Bulgarian weightlifters train the snatch and clean and jerk multiple times a day, up to 6 times a week. If they were performing this same training volume with slow deadlifts, etc, their careers would be over in no time.

In short, we are making you stronger by programming heavy Olympic work into the WODs and making you perform these movements in EMOTM-style workouts. Even movements like thrusters build speed strength when performed at an appropriate weight. So, once again, we have been making you all stronger at Back Bay without you realizing it. There is indeed a method to our madness. Tomorrow we discuss percentages, progressive loading, and Prilepin's chart.

WOD - March 26, 2013 - Tuesday

Workout of the Day

Barbell Work:
1) 7x2 Snatch pulls + 1 Snatch AHAP -- rest 75s

Strength:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 75%
2) Front squat; 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%

Work Capacity:
AMRAP 10 minutes of:
3 Power snatch (165#/115#)
6 HSPU
9 KB Swings (70#/53#)

* Rest as needed, then

3 Rounds for time of:
10 Burpees
20 Pull-ups
40 Double-unders

Post results to comments.

Monday, March 25, 2013

Strength Programming Discussion: Part 1 of 4

Periodization: What and Why?

Hey guys. So recently there has been a lot of talk amongst our members at Reebok CrossFit Back Bay about what they want to see in the daily programming from a strength perspective, and many people have expressed their dissatisfaction with the trend of the past two months to focus on skill/on-the-minute style work versus "traditional" strength in the sense of 5x5's, etc. I will be writing one blog each day for the rest of this week discussing this subject, and sharing some insight with anyone who is interested regarding why our programming has been following the trend it has and what we can expect moving forward. The first subject of these discussions will be periodization and how this concept plays into the CrossFit "season."

What is periodization?

Periodization is the idea that training must follow a "peaks and valleys" type of model in which intensity and volume are changed over the course of several days, weeks, months, and years. If you actually look at the weekly model for Wright Performance, volume (total reps/sets) is typically highest on Monday, lower on Tuesday, then back up for Thursday with decaying volume Friday and Saturday. In contrast the intensity (relative exertion for each set, typically expressed in percentages) is lowest on days with higher volume and highest on days with low volume (i.e. max effort Saturdays). For our purposes, the highest intensity is a 1-rep  max or Max Effort set whereas sets of 4 or 5 reps are often lower intensity in comparison.

For training purposes, it is not sustainable to pelt athletes with high volume for extended periods of time whereas higher intensity, lower volume efforts are not enough to create growth in an athlete. In short, for those of you looking to do max effort sets every day you come in with the thought process that this will make you stronger, I cannot state enough how ultimately ineffective this approach will be. Strength work must attain peaks and must also go through valleys -- we must build you up over a period of weeks, then slowly de-load your training volume, and lastly allow your body and nervous system to recover before we can throw more strength work at you.

Why periodize, and what does this mean within the CrossFit "season?"

As stated, constant volume training will cause damage to an athlete's body, mind, and nervous system. Strength work must be performed in cycles for it to have a positive adaptation within the body of an athlete. This can also be performed by altering the type and focus of strength work being performed. For those of you at Back Bay who feel as if we are not doing strength work, what do you think EMOTM, heavy skill work, and barbell movements in WODs are? If you notice, many recent WODs have involved challenging weights with small rep numbers per set. The EMOTM work where you are alternating exercises each minute for 20 minutes is an adaptation of your previous strength cycle -- converting this raw strength into muscle endurance for the Open and Regionals. By altering the stimulus of this strength work from typical sets on the squat rack into muscle fatigue work performed during the WOD, your body is continuing to build strength under different pathways. Because CrossFit follows a "season," this is precisely the type of work you need to be doing right now. There will be time again in the near future to max out on your squat, and I can almost guarantee that none of you got weaker in your time away from strictly labeled "strength" work. Tomorrow's discussion will be on Raw Strength versus Speed Strength.

Sunday, March 24, 2013

WOD - March 25, 2013 - Monday

Workout of the Day

Barbell Work:
Snatch ladder: 1x2 @ 75%, 3x2 @ 80%, 2x2 @ 85%, 2x3 @ 75% -- rest 60s between sets and warm up as needed before starting
* The goal is to NOT fail any sets here

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

Work Capacity:
5 rounds for total time of:
30 Cal row
10 Bar muscle-ups
10 Burpee box jumps (24/20)
Rest 3 minutes

Additional:
3x10 Weighted back extensions AHAP
3xME Sit-ups in 1 minute

Post results to comments.

Rest Day - March 24, 2013 - Sunday

REST DAY

Enjoy the day off and spend some time taking care of your legs. The 13.3 WOD was unforgiving on the quads and, as painful as it may be, take the necessary steps to rehabilitate any damage done to the tissue. Prep your muscles for continued lifting and volume as we ramp up through the remainder of the 2013 Open in preparation for Regionals and, hopefully, the Games. I hope 13.4 is 5 minutes and has something heavy (please) but since Spealler and Holmberg are going at it, I think we will see a pretty run-of-the-mill hard metcon. Back at it tomorrow.

Saturday, March 23, 2013

WOD - March 23, 2013 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM Clean and jerk

WORK CAPACITY:
10 Rounds each for time of:
Row 300m
10 Burpees
10 Ring dips
Rest 1 minute

ADDITIONAL:
3 Rounds of:
10 Good mornings, heavy
10 Barbell Turkish get-ups (5 ea arm AHAP)

Post results to comments.

Thursday, March 21, 2013

WOD - March 22, 2013 - Friday

Workout of the Day

Barbell Work:
1) 5x2 Clean + 1 Jerk AHAP -- rest 60s
2) 5x2 Power clean AHAP -- rest 60s
* Must be touch-and-go

Strength:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%
2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%

Work Capacity:
For total time:
20 T2B
40 Hand-release push-ups
20 T2B
40 OH walking lunge steps (45#/35# plate)
20 T2B
40 OH Squats (95#/65#)

Skill:
EMOTM 10:
Odd minutes = 6-10 HSPU
Even minutes = 15 GHD Sit-ups

Post results to comments.

Wednesday, March 20, 2013

WOD - March 21, 2013 - Thursday

Workout of the Day

Work Capacity:
Before ANYTHING else, Open WOD 13.3:
AMRAP 12 minutes of:
150 Wall Balls (20#, 10'/14#, 9')
90 Double-unders
30 Muscle-ups

Barbell Work:
1) 7x1 3-position Power Clean + Push jerk AHAP -- rest 75s

Additional:
One set for 80 total reps:
ME KB Swing (70#/53#)
Finish out 80 reps with Cal row

Post results to comments.

Tuesday, March 19, 2013

Rest Day - March 20, 2013 - Wednesday

Rest Day

Enjoy the day off and do some extended mobility/prep for the upcoming Open WOD. I know many athletes start to get run down and sick during the Open simply because the adrenaline rush from exertion each week can be pretty tough to cope with alongside regular training volume. Listen to your body, eat well, and get plenty of rest. Drink a lot of water and know when you need to ease off during training. Going through the motions at half speed some days can be very beneficial if you feel sick or overtired. Only you know when you feel like this, so make recovery and rest a priority so that we can all stay healthy heading into Regionals.

WOD - March 19, 2013 - Tuesday

Workout of the Day

Barbell Work:
1) 7x1 3-position Snatch (floor, low hang, high hang) AHAP -- rest 75s

Strength:
1) High bar back squat; 1x5 @ 60%, 1x3 @ 70%, 1x2 @ 80%, 1x2 @ 90%, 1x1 @ 95%, 1x1 @ 103%
2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 75%

Work Capacity:
AMRAP 6 of:
800m run
Max HSPU in remaining time
* Rest 3 minutes, then

AMRAP 6 of:
800m run
Max Burpees in remaining time

NOTE: Do NOT game the runs, these should be all-out-efforts.

Post results to comments.

Monday, March 18, 2013

WOD - March 18, 2013 - Monday

Workout of the Day

Barbell Work:
1) 5x2 Muscle Snatch AHAP -- rest 60s
2) 4x3 Snatch AHAP -- rest 60s

Strength:
1) 5x4 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s

Work Capacity:
5 Rounds for total time of:
20 Wall balls (20#/14#)
40 Double-unders
7 Muscle-ups
Rest 1:1

Additional:
3 Rounds each for time of:
Row 500m
Rest 3 minutes

Post results to comments.

Sunday, March 17, 2013

Rest Day - March 17, 2013 - Sunday

Rest Day

Enjoy the day off. Saw a couple new PR's on yesterday's max effort work; there was solid technique all around from those I coached at Back Bay. We now have officially put 13.2 behind us, and all I can say is I never thought I would see people do step-ups that intensely. Do what you have to do to win, I guess, but I can honestly say I wasn't a huge fan of that standard. Either way I am predicting either T2B, pull-ups, double-unders, or some combination of the three for 13.3. As far as the time domain, I am thinking something in the 7 minute range (or maybe if we are lucky a repeat of the AMRAP 5 squat clean and jerks from 2011). Get plenty of rest, eat well in preparation for the upcoming week, and make sure to stretch. The downside of 13.2 is it can beat you up more than you realize, so do what you need to do to let your bodies heal.

Saturday, March 16, 2013

WOD - March 16, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM Clean and jerk

Work Capacity:
5 Rounds for time of:
Row 300m
7 HSPU
14 T2B
Rest 1:1

* Rest as needed, then

EMOTM 6 minutes:
20 Wall balls (20#/14#)
* Focusing on actively pulling into the bottom

Core:
Immediately after the conclusion of the OTM wall balls, hold a 3 minute front plank aiming to be as perfectly rigid as possible

Post results to comments.

Friday, March 15, 2013

WOD - March 15, 2013 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 7x1 Clean + 2 Jerks off blocks AHAP -- rest 60s
* Block height is low thigh a couple inches above knee
2) 5x2 Power clean AHAP -- rest 60s
* Must be touch-and-go

STRENGTH:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%
* Yes I realize this is the same as Tuesday, it's the way the Hatch cycle was designed

WORK CAPACITY:
15-12-9 reps for time of:
Deadlift (315#/225#)
Box jumps (30"/24")
* 8 min time limit

* Rest EXACTLY 5 minutes, then

3 Rounds for time of:
400m run
6 Muscle-ups
* 8 min time limit

Post results to comments.

Wednesday, March 13, 2013

WOD - March 14, 2013 - Thursday

Workout of the Day

Work Capacity:
Open WOD 13.2, AMRAP 10 of:
5 Shoulder-to-overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box jumps (24"/20")
* Box jumps are Games standard, you must stand up fully at the top of each rep

Barbell Work:
1) 5x2 Hi-hang clean + clean from just below knee AHAP -- rest 60s
* Perform 1 clean from the hi-hang and 1 from below knees, then repeat for an additional rep
2) 5x3 Squat jerk AHAP -- rest 60s

Strength:
1a) 3x10 Good morning, heavier than last week
2a) 3x10 Strict wide-grip pull-up
* Rest 45s between every set and every exercise, alternating between 1a and 1b until all three sets of each are complete

Skill:
AMRAP 6 of:
2 HSPU
8 KB Swing (53#/35#)

Post results to comments.