WOD - February 1, 2013 - Friday

Workout of the Day

Work Capacity:

Session 1 WOD:

AMRAP 7 of:

7 Power snatches (115#/75#)

7 Hand-release push-ups

7 C2B Pull-ups

Session 2 WOD:

4 Rounds for time of:

5 Bar muscle-ups

10 HSPU

15 Burpees

200m row

Rest 3 minutes

Skill:

AMRAP 2 of:

Double-unders

Additional:

4x5 RDL, very heavy

3x25 GHD sit-ups

Post results to comments.

WOD - January 31, 2013 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x1 2 Muscle Clean + 2 Push press AHAP -- rest 60s
2) 5x1 Squat clean + Front Squat + Jerk AHAP -- rest 60s
3) 5x3 Clean pull AHAP -- rest 60s
4) 5x3 Squat jerk AHAP -- rest 60s

STRENGTH:
1) High bar back squat; 1x8 @ 65%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x10 Weighted glute-ham raises AHAP

Post results to comments.

Rest Day - January 30, 2013 - Wednesday

REST DAY

Sorry I didn't post this yesterday, I hope you all had a good day off.

WOD - January 29, 2013 - Tuesday

Workout of the Day

Work Capacity:

For total time:

AMRAP 3 of:

20 HSPU

30 KB Swings (53#/35#)

40 Box jumps (24"/20")

50 Double-unders

Rest 4 minutes, then

AMRAP 6 of:

20 HSPU

30 KB Swings (53#/35#)

40 Box jumps (24"/20")

50 Double-unders

Rest 4 minutes, then

For time:

20 HSPU

30 KB Swings (53#/35#)

40 Box jumps (24"/20")

50 Double-unders

Skill:

3 Rounds of:

ME butterfly pull-ups

Rest 2 minutes

Additional:

AMRAP 2 of:

Sit-ups

Post results to comments.

WOD - January 28, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x3 Muscle snatch, catching directly in bottom of squat (high pull up with elbows then punch under bar and catch with active shoulders in bottom) AHAP -- rest 60s

2) 5x1 3-position snatch (floor, low hang, high hang) AHAP -- rest 60s

3) 5x3 Snatch pulls AHAP -- rest 60s

4) 5x3 Snatch balance AHAP -- rest 60s

Strength:

1) High bar back squat; 1x8 @ 65%, 1x8 @ 70%, 1x6 @ 80%, 1x6 @ 85%

2) Front squat; 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 85%

Additional:

3x10 Good mornings, very heavy

3x25 GHD sit-ups

Post results to comments.

Rest Day - January 27, 2013 - Sunday

REST DAY

Stretch, relax, and get some sleep. Another tough week of training starts tomorrow.

WOD - January 26, 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:
AMRAP 2 of:
Box jumps (30""/24"")
Rest 2 minutes, then AMRAP 2 of:
Shoulder to OH (155#/105#)
Rest 2 minutes, then AMRAP 2 of:
Burpees
Rest 2 minutes, then AMRAP 2 of:
Muscle-ups
Rest 2 minutes, then AMRAP 2 of:
Cal row

Skill:
For total time:
40 KB Swings (70#/53#)
50 KB Swings (53#/44#)
60 KB Swings (44#/35#)
* Try to go unbroken on each set

Additional:
Accumulate 8 minutes of:
Front plank

Post results to comments.

WOD - January 25, 2013 - Friday

Workout of the Day

Work Capacity:

Session 1 WOD:
Grace for time:
30 Clean and jerks (135#/95#)

Session 2 WOD:
EMOTM 12 minutes:
15 Wall balls (30#/20#)
* You must hold onto the medicine ball the entire time, each time it touches the ground you must perform a 10 burpee penalty assessed after the 12 minutes are completed

NOTE: Try to have a couple hours between sessions 1 and 2.

Skill:
10 minutes of skill practice:
Free-standing handstand/free HSPU/handstand walks/turns

Additional:
4x5 RDL, very heavy
100 Hollow rocks AFAP

Post results to comments.

WOD - January 24, 2013 - Thursday

Workout of the Day

Barbell Work:

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

2) 5x1 Power clean + Squat clean + 2 Split jerk AHAP -- rest 60s

3) 5x3 Clean pull AHAP -- rest 60s

4) 5x5 Press from split AHAP -- rest 60s

Strength:

1) High bar back squat; 1x10 @ 60%, 1x10 @ 65%, 1x8 @ 70%, 1x8 @ 75%

2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 2x5 @ 70%

Additional:

3x10 Weighted back extensions AHAP

3x30 T2B

Post results to comments.

Rest Day - January 23, 2013 - Wednesday

Rest Day

Get in some active recovery work and plenty of mobility. Another tough Oly session tomorrow and some more doubles to finish the week.

WOD - January 22, 2013 - Tuesday

WORKOUT OF THE DAY:

WORK CAPACITY:

Session 1 WOD:
10 Rounds of:
1 minute ME row for meters
1 minute rest

Session 2 WOD:
3 rounds for total time of:
15 Cleans (185#/120#)
30 Burpees
45 Double-unders
Rest 2 minutes

NOTE: Try to have at least a couple hours between sessions 1 and 2.

SKILL:
NOT for time:
15 Skin-the-cats
5 Strict MU
50 Hand release push-ups

ADDITIONAL:
3x5 Barbell shrugs AHAP

Post results to comments.

WOD - January 21, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x1 3 Muscle snatch, 1 3-position OH squat AHAP -- rest 60s

2) 5x3 Snatch AHAP -- rest 60s

3) 5x3 Snatch pulls AHAP -- rest 60s

4) 5x3 Snatch press-unders AHAP -- rest 60s

Strength:

1) High bar back squat; 1x8 @ 65%, 1x8 @ 70%, 1x6 @ 80%, 1x6 @ 85%

2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%

Additional:

3x10 Good mornings, very heavy

3x25 GHD sit-ups

Post results to comments.

Rest Day - January 20, 2013 - Sunday

Rest Day

Enjoy the day off and be sure to get some mobility/stretching in. If you can make it to a yoga class or a sauna, do it. Back at it on Monday.

WOD - January 19, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM snatch
2) 20 minutes to establish a 1RM clean (NO JERK)

Work Capacity:
15-12-9 reps of:
KB Snatch left arm (53#/35#)
OH KB lunge left arm
KB Snatch right arm
OH KB lunge right arm

Skill:
10 rounds of:
ME Row 1 minute (meters)
Rest 1 minute

Additional:
4x5 RDL, very heavy
60 Strict T2B

Post results to comments.

WOD - January 18, 2013 - Friday

Workout of the Day

Work Capacity:
3 Rounds for time of:
Row 500m
20 Burpees
20 KB Swings (70#/53#)

Skill:
EMOTM 8 mins:
1-3 Strict MU or 4-8 Strict C2B

Additional:
3x10 Weighted back extensions AHAP
4x5 Barbell shrugs AHAP

Post results to comments.

WOD - January 17, 2013 - Thursday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle clean + 2 Squat jerk AHAP -- rest 60s

2) 5x1 Squat clean + Front squat + Jerk AHAP -- rest 60s

3) 5x3 Clean pull AHAP -- rest 60s

4) 5x4 Push press AHAP -- rest 60s

Strength:

1) High bar back squat; 1x10 @ 60%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80%

2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 2x5 @ 70%

Additional:

100 Back extensions

80 GHD sit-ups 

* Broken up anyhow

Post results to comments.

Rest Day - January 16, 2013 - Wednesday

Rest Day

Stretch and do some active recovery. Hit a long, moderate run, row, swim or bike. Hop on a foam roller/lax ball and get a steam bath/sauna in to stay lose for tomorrow.

WOD - January 15, 2013 - Tuesday

WORKOUT OF THE DAY

WORK CAPACITY:
4 Rounds each for time of:
Row 1,000m
10 Push press (115#/75#)
30 Double-unders
Rest 4 minutes

SKILL:
Pistol practice:
5 minutes of alternating pistols at moderate pace (use plates as needed)

ADDITIONAL:
EMOTM 8 minutes:
6 Push-ups
12 Sit-ups

Post results to comments. If you are following this blog, it is my expectation that you will post results. I don't care how good or bad they are, I am simply collecting data for future programming.

WOD - January 14, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x1 Muscle snatch + Snatch balance + OH Squat AHAP -- rest 60s

2) 5x2 Snatch from just below knee AHAP -- rest 60s

3) 5x2 Power clean AHAP -- rest 60s

4) 5x3 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s

Strength:

1) High bar back squat; 1x10 @ 60%, 1x8 @ 65%, 1x6 @ 70%, 1x6 @ 75%, 1x6 @ 80%

2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 2x5 @ 75%

Additional:

3x10 Weighted back extensions AHAP

3x5 Glute-ham raises AHAP

3x50 Sit-ups

Post results to comments.

Rest Day - January 13, 2013 - Sunday

REST DAY

Solid first week of Open programming and people did pretty well on these WODs. I have a VERY important request: I know there are a lot of random peeps out there following my workouts. Aside from clients I see every day, I would like to accumulate as much data as possible. When I say post results to comments, it is not a suggestion. It is my expectation of you for this free service I provide. I want to see your progress, so show it to me. That is all, hope you guys and gals had a solid weekend.

WOD - January 12, 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:

21-15-9 reps for time of:

OH Squat (135#/95#)

Power clean (135#/95#)

Skill:

For time:

30 Muscle-ups

Additional:

4x5 RDL, very heavy

3x25 T2B

Post results to comments.

WOD - January 11, 2013 - Friday

Workout of the Day

Work Capacity:

5 rounds for total time of:

20 Wall balls (30#/20#)

20 Burpees

20 KB Swings (53#/35#)

Rest 2 minutes

Skill:

3 rounds of:

Max effort HSPU, rest as needed

Additional:

3x25 back extensions

3x25 GHD sit-ups

Post results to comments.

WOD - January 10, 2013 - Thursday

Workout of the Day

Barbell Work:

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

2) 5x1 2 Power clean + 1 Jerk AHAP -- rest 60s
3) 5x3 Clean pull AHAP -- rest 60s

4) 5x5 Behind-the-neck push press AHAP -- rest 60s

Strength:

1) High bar back squat; 1x10 @ 60%, 1x8 @ 65%, 1x8 @ 70%, 1x8 @ 75% -- rest 2:00

2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70% -- rest 2:00

Additional:

3x10 Weighted back extensions AHAP

200 Hollow rocks

Post results to comments.

Rest Day - January 9, 2013 - Wednesday

Rest Day

Perform some active recovery like a moderate run, swim, bike, or row. Be sure to get a good stretch in and take care of any sore muscles. Back at it tomorrow.

WOD - January 8, 2013 - Tuesday

Workout of the Day

Work Capacity:

For time:

Row 1,000m

90 Double-unders

80 Push-press (45#/35#)

40 Box jumps (24"/20")

20 Burpees

Skill Work:

3 Rounds NOT for time:

5 Muscle-ups

10 HSPU

20 Pistols (alternating legs)

Additional:

60 Strict T2B

Post results to comments.

WOD - January 7, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle Snatch + 3-position OH Squat AHAP -- rest 60s

2) 5x2 Snatch AHAP -- rest 60s

3) 5x3 Snatch pull AHAP -- rest 60s

4) 5x3 Snatch balance AHAP -- rest 60s

Strength:

1) High bar back squat; 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% -- rest 2:00

2) Front Squat; 1x5 @ 60%, 3x5 @ 70% -- rest 2:00

Additional:

3x10 Weighted back extensions AHAP

3x25 GHD sit-ups

Post results to comments.

Rest Day - January 6, 2013 - Sunday

Stretch, relax, and recover. Training for the 2013 CrossFit Open starts tomorrow -- we will be starting a squat cycle made famous by Olympic lifting Coach Hatch, creatively titled the Hatch Cycle. We will be doing two days a week of dedicated strength work with an additional day of Oly maxes, and the other days will focus on more gymnastics and conditioning. This training will lead right up to and through the Open season.

WOD - January 5, 2013 - Saturday

Workout of the Day

Barbell Work:

1) 20 minutes to establish a 1RM Snatch

2) 20 minutes to establish a 1RM Rack jerk

Strength:

20 minutes to establish a 1RM Front squat

Work Capacity:

"Fran" re-test 21-15-9 reps for time of:

Thrusters (95#/65#)

Pull-ups

Additional:

3x10 Weighted back extensions AHAP

200 sit-ups

Post results to comments. This is the last day of the current cycle; starting Monday we will be moving full-force towards the 2013 CrossFit Open.

WOD - January 4, 2013 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM Deadlift

STRENGTH:
For time:
100 Double-unders
50 Hand-release push-ups
40 KB Swings (53#/35#)
50 Hand-release push-ups
100 Double-unders

ADDITIONAL:
3x30 GHD sit-ups
3x10 Barbell shrugs AHAP

Post results to comments.

WOD - January 3, 2013 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x1 Squat clean + 1 Front squat AHAP -- rest 60s
2) 5x3 Snatch press-under AHAP -- rest 60s
3) 4x4 Behind the neck push press (clean grip) AHAP -- rest 60s

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

WORK CAPACITY:
9-6-3 reps for time of:
OH Squat (155#/105#)
Muscle-ups (6/4/2 for ladies)

ADDITIONAL:
3x10 Weighted back extensions AHAP
50 Strict T2B

Post results to comments.

Rest Day - January 2, 2013 - Wednesday

Rest Day

I hope everyone had a fantastic New Year's Eve with friends and family. I know the party at Reebok CrossFit Back Bay went pretty well, and far fewer people than normal attempted to swing from rings and pull-up bars past midnight. Get some rest and get ready for the rest of the week.