WOD - February 28, 2013 - Thursday

Workout of the Day

Barbell Work:

1) 5x2 Muscle clean, fast and perfect -- rest 60s

2) 5x2 Clean, moderate weight -- rest 60s

3) 5x1 2 Push press + Jerk, perfect and fast -- rest 60s

4) 5x3 Clean pulls from blocks, moderate -- rest 60s

Strength:

1) High bar back squat; 2x5 @ 65%, 3x5 @ 70%

2) Front squat; 4x5 @ 60%

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 27, 2013 - Wednesday

Rest Day

Do some active recovery, stretch, eat well, and prep nutrition for the rest of the week. Big shout out to Rudy Nielsen and the Outlaw staff for putting on a phenomenal training camp in New Orleans the past three days. It is always great to get perspectives from other coaches and hear things phrased in different ways. The best way to get better at what we do is to converse and practice with other knowledgeable individuals in the sport.

WOD - February 26, 2013 - Tuesday

WORKOUT OF THE DAY

WORK CAPACITY:

AMRAP 6:
Row 1k
Max OH squat in remaining time (95#/65#)

Rest as needed, then

AMRAP 6:
Row 1k
Max Hang power clean in remaining time (95#/65#)

SKILL:
2 Rounds:
1 minute ME KB snatch right arm (53#/35#)
1 minute ME KB snatch left arm
Rest 2 minutes

ADDITIONAL:
3x10 Good mornings, moderate
3x15 Barbell shrugs, same weight

So sorry for not posting this. I've been at a training camp and neglected to post it last night. Post results to comments.

WOD - February 25, 2013 - Monday

Workout of the Day

Barbell Work: (De-loading week)

1) 5x2 Muscle snatch, moderate weight but FAST -- rest 60s

2) 5x2 Snatch, lightish weight but perfect lifts -- rest 60s

3) 5x3 Snatch pulls from blocks, moderate -- rest 60s

4) 5x3 Snatch press-unders, light and fast -- rest 60s

Strength:

1) High bar back squat; 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%

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

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 24, 2013 - Sunday

Rest Day

Enjoy the day off. Next week we will be de-loading to give our bodies a rest from the heavy cycle we have been performing. With the recent tie PR back squat and the volume of barbell work, take this next week to perform the movements perfectly and listen to your bodies. If something feels too heavy, go lighter. Regular intensity will pick up the following week.

WOD - February 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:
Open WOD 11.5:
AMRAP 20 minutes of:
5 Power cleans (145#/100#)
10 T2B
15 Wall balls (20#/14#)

Skill:
500m cool down row
* Focus on stroke technique and keep pace to 80% or less of your 500m sprint pace

Additional:
3x5 RDL, very heavy
2 minutes ME sit-ups

Post results to comments.

WOD - February 22, 2013 - Friday

Workout of the Day

Work Capacity:

AMRAP 7 minutes of:

1 Rope climb

10 Air squats

2 Rope climbs

20 Air squats

Continue the pattern for the full 7 minutes

* Rest as needed, then

For total time:

50 Hang power cleans (95#/65#)

40 KB Swings (53#/35#)

30 OH Squats (95#/65#)

40 KB Swings

50 Hang power cleans

Skill:

EMOTM 5 minutes:

8-12 Push-ups

* Must remain in high plank position for the entire 5 minute duration

Additional:

2x50 Back extensions (no weight)

2x25 T2B

Post results to comments.

WOD - February 21, 2013 - Thursday

Workout of the Day

Barbell Work:

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

2) 5x1 Clean without moving feet + Clean + Split jerk AHAP -- rest 60s

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

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

Strength:

1) High bar back squat; 1x4 @ 70%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%

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

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 20, 2013 - Wednesday

Rest Day

Enjoy the day off. Perform some active recovery if you aren't too sore and make sure you do some yoga or stretch/sit in a sauna for recovery. Make sure nutrition is prepped for the rest of the week and get ready to finish this week strong.

WOD - February 19, 2013 - Tuesday

Workout of the Day

Work Capacity:

Session 1:

EMOTM 8 minutes:

5 Squat clean Thruster (165#/110#)

Session 2:

AMRAP 10 minutes of:

5 Snatches (135#/95#)

10 Wall balls (30#/20#)

5 Thrusters (135#/95#)

20 Double-unders

Skill:

2 Rounds of:

1 minute ME bar muscle-ups

Rest 1 minute

Additional:

3x10 Good mornings, heavy

3x10 Barbell shrugs, heavy

Post results to comments.

WOD - February 18, 2013 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch + 1 Behind-the-neck split jerk AHAP -- rest 60s
2) 5x3 Snatch AHAP -- rest 60s
3) 5x3 Snatch pull AHAP -- rest 60s
4) 5x3 Snatch balance AHAP -- rest 60s

Strength:
1) High bar back squat; 1x5 @ 70%, 1x5 @ 80%, 1x2 @ 85%, 1x3 @ 90%, 1x1 @ 100%
2) Front squat; 1x5 @ 65%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%

Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups

Post results to comments.

Rest Day - February 17, 2013 - Sunday

Rest Day

Tough week, get a good stretch in and eat well. Prep nutrition for the upcoming week and focus on mental clarity and movement today. Also, this is a really fantastic video on movement, CrossFit, and nutrition from Ido Portal:

WOD - February 16, 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 (no jerk)

Skill:

10 minute practice before WOD:

Freestanding handstand/HS walks/turns

Work Capacity:

Open WOD 12.4:

AMRAP 12 minutes of:

150 Wall balls (20#/14#)

90 Double-unders

30 Muscle-ups

Additional:

3x5 RDL, very heavy

60 Strict T2B

Post results to comments.

WOD - February 15, 2013 - Friday

Workout of the Day

Work Capacity:

3 Rounds for time of:

* 400m row

* 20 T2B

Rest 4 minutes, then

3 Rounds for time of:

* 20 Burpees

* 20 KB Swings (70#/53#)

Rest 4 minutes, then

3 Rounds for time of:

* 12 Deadlifts (315#/225#)

* 12 Box jumps (30"/24")

Rest 4 minutes, then

For time:

* 1 mile run

Skill:

EMOTM 8 mins:

2-4 Strict MU or 5-10 Strict C2B

Additional:

100 Back extensions (no weight)

100 Hollow rocks

Post results to comments.

WOD - February 14, 2013 - Thursday

Workout of the Day

Barbell Work:

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

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

3) 5x3 Clean pulls off blocks (just below knee) AHAP -- rest 60s

4) 5x5 Jumping squats, lightish weight, focus on explosion and perfect upright posture -- rest 60s

Strength:

1) High bar back squat; 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%, 1x4 @ 80%

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

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 13, 2013 - Wednesday

Rest Day

Perform some active recovery (run, swim, bike, row) at a light to moderate pace. If you can take a yoga class and sit in a sauna, even better. Get your nutrition prepped for the rest of the week and get a lot of stretching in.

WOD - February 12, 2013 - Tuesday

Workout of the Day

Work Capacity:

Session 1:

EMOTM 10 minutes:

Row 250m

* If you fail during any minute, move immediately into the next and perform 20 burpees immediately after the WOD for each minute missed

Session 2:

3 Rounds for time of:

7 Bar muscle-ups

14 Shoulder-to-overhead (135#/95#)

21 Back squats (135#/95#)

Skill:

3 Rounds of:

ME HSPU

Rest 3 minutes between efforts

Additional:

3x10 Good mornings, heavy

3x10 Barbell shrugs, heavy

Post results to comments.

WOD - February 11, 2013 - Monday

Workout of the Day

Barbell Work:

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

2) 5x1 2 Power snatch + 1 Snatch AHAP -- rest 60s

3) 5x3 Halting snatch pull (pause below knees) AHAP -- rest 60s

4) 5x4 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s

Strength:

1) High bar back squat; 1x6 @ 70%, 1x6 @ 80%, 1x3 @ 90%, 1x2 @ 95%

2) Front squat; 1x5 @ 65%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 10, 2013 - Sunday

REST DAY

Enjoy the day off. Stay safe with the blizzard still hurting Boston transportation. Back at it tomorrow.

WOD - February 9, 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:
Open WOD 11.4:
AMRAP 10 minutes of:
60 Bar-facing burpees
30 OH Squats (120#/90#)
10 Muscle-ups

SKILL:
Half flight simulator IMMEDIATELY following WOD:
5-10-15-20-25-30-35-40-45-50 Unbroken double-unders

ADDITIONAL:
3x5 RDL, very heavy
60 Strict T2B

Post results to comments. Stay safe everyone in the North East!

WOD - February 8, 2013 - Friday

WORKOUT OF THE DAY

STRENGTH:
EMOTM 5 minutes:
2 Cleans @ 75%

WORK CAPACITY:
3 Rounds for time of:
7 Ground to OH (225#/135#)
14 Box jumps (30"/24")
21 Pull-ups
Rest 3 minutes

SKILL:
EMOTM 10 minutes:
3-5 Bar muscle-ups

ADDITIONAL:
100 back extensions (no weight)
Accumulate 6 minutes front plank

It's my birthday, woohoo. Post results to comments.

WOD - February 7, 2013 - Thursday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean + 2 Push press AHAP -- rest 60s
2) 5x2 Clean AHAP -- rest 60s
3) 5x2 Jerk from racks AHAP -- rest 60s
4) 5x3 Clean pulls from blocks AHAP -- rest 60s

Strength:
1) High bar back squat; 1x6 @ 65%, 1x6 @ 75%, 1x6 @ 80%, 1x6 @ 80%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%

Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups

Post results to comments.

Rest Day - February 6, 2013 - Wednesday

Rest Day

Do some active recovery, yoga, or sit in a sauna. Back at it tomorrow with increased volume to come.

WOD - February 5, 2013 - Tuesday

Workout of the Day

Skill:
Before WOD, 3 rounds NOT for time of:
5 Muscle-ups (strict if possible)
10 Pistols each leg
50' Handstand walk

Work Capacity:

Session 1:
4 Rounds:
Run 400m
Rest 1:1

Session 2:
50-40-30-20-10 reps for time of:
Wall balls (20#/14#)
Double-unders

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

Post results to comments.

WOD - February 4, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle Snatch + 3-position OH squat (half, parallel, full) AHAP -- rest 60s

2) 5x3 Snatch AHAP -- rest 60s

3) 5x3 Snatch pull standing on 25# plates AHAP -- rest 60s

4) 5x4 Snatch grip behind-the-neck strict press AHAP -- rest 60s

Strength:

1) High bar back squat; 1x8 @ 65%, 1x6 @ 75%, 1x4 @ 85%, 1x4 @ 90%

2) Front squat; 1x5 @ 70%, 1x4 @ 80%, 1x3 @ 85%, 1x3 @ 90%

Additional:

3x10 Weighted back extensions AHAP

3x25 GHD sit-ups

Post results to comments.

Rest Day - February 3, 2012 - Sunday

Rest Day

Enjoy the day off guys. Have fun watching the Super Bowl and spending time with friends. Continued increase in training volume to come leading all the way up until the start of the Open.

WOD - February 2, 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:
From the CFNE Competition on 1/19/13:
3 Rounds for time of:
4 Snatches (165#/115#)
12 Pistols (alternating legs)
20 T2B

SKILL:
Rope climb practice for 10-15 minutes
* Move at moderate pace and try to do climbs in bursts of 2-4 (Wear a vest if you are proficient at climbs)

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

Post results to comments.