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.

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.

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:

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Rest Day - March 13, 2013 - Wednesday

Rest Day

Do some active recovery, take a yoga class, sit in a sauna, etc. Prep your muscles for the Open WOD tomorrow. Make sure that you address any areas that need mobility after the intensity of training last week and this week. What are your predictions for 13.2? You heard it here first, I believe we will see something in the 5-7 minute range and it will be heavy -- deadlifts or shoulder-to-overhead perhaps. If this is the case, you should all be well-prepared!

WOD - March 12, 2013 - Tuesday

WORKOUT OF THE DAY

BARBELL WORK:
1) 7x1 Halting snatch + OH Squat AHAP -- rest 60s
* First pull to just below knees, pause 3 seconds, then perform the snatch from this position. Finish each rep with an additional overhead squat.
2) 5x3 Snatch pulls AHAP -- rest 60s

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%

WORK CAPACITY:
For total time:
30 Cal row
20 Burpees
30 OH Lunge steps (2x 53#/35# KB's)
60 Double-unders
30 OH Lunge steps (2x 53#/35# KB's)
20 Burpees
30 Cal row

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

Post results to comments.

WOD - March 11, 2013 - Monday

Workout of the Day

Barbell Work:

Snatch: 1x1 @ 75%, 1x1 @ 80%, 4x1 @ 85%, 3x1 @ 90%, 2x2 @ 80%

* Rest exactly 60s between each rep, change/add weights quickly in the same fashion as 13.1

Strength:

1) 5x5 Behind-the-neck strict press (snatch grip) heavier than last week -- rest 60s

Work Capacity:

EMOTM 10 minutes:

2 Muscle-ups

8 Burpees

* Rest as needed, then

For time:

50 Push Press (95#/65#)

50 Front Squats (95#/65#)

Post results to comments.

Rest Day - March 10, 2013 - Sunday

Rest Day

Quick little rant, albeit a positive one. The first Open workout was tackled this past week by the members and coaches of Reebok CrossFit Back Bay. Thanks in part to Jessa Lemoine who put up a very impressive score of 198, the competition team will be sitting in the top 10 (and most likely top 5) when all is said and done. This is a great place for us to start and should help us build momentum through Regionals. Back Bay II is sitting in the top 30 after the first week as well, putting our gym in an excellent position heading into week two.

Our performances not included, the member base at Back Bay absolutely crushed this workout. When there is at a bare minimum one guy in every class throwing around 135 and one girl in every class finishing all reps at 75, you have something special. All the technique work has paid off, and I apologize for the endless lectures and drills from me about hitting the hip and finishing aggressively overhead. It was all for a reason, and you have all demonstrated that reason during the 17 minutes of 13.1 each of you faced. Kudos to you, our members, for making the coaches proud. Rest up, eat well, and get ready for another week of the Open.

WOD - March 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:
5 Rounds, each for time of:
15 Burpees
20 KB Swings (53#/35#)
40 DU
Rest 1:1

Skill:
EMOTM 5:
3-5 Muscle-ups
* Full turnout required every rep

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

Post results to comments.

WOD - March 8, 2013 - Friday

Workout of the Day

Barbell Work:
1) 5x2 Clean + 1 Jerk AHAP -- rest 60s
2) 5x3 Clean pulls from just below knee AHAP (preferably use straps) -- rest 60s

Strength:
1) High bar back squat; 1x5 @ 65%, 3x5 @ 75%
2) Front squat; 4x5 @ 65%

Work Capacity:
3 Rounds for total time of:
10 Deadlifts (275#/185#)
50 Double-unders
* Rest 10 minutes, then

3 Rounds of:
Sprint 400m
Rest 1:1

Post results to comments.

WOD - March 7, 2013 - Thursday

WORKOUT OF THE DAY:

WORK CAPACITY:
Before ANYTHING else complete:
Open WOD 13.1 AMRAP 17 minutes of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
AMRAP Snatches (210#/120#)

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

ADDITIONAL:
2 Rounds of:
ME Strict HSPU
Rest 2 minutes
ME Kipping HSPU
Rest 2 minutes

Post results to comments.

Rest Day - March 6, 2013 - Wednesday

REST DAY

Take it easy today and get a lot of stretching/mobility in. If you can take a yoga class or sit in the sauna it would be extremely beneficial. We will be doing Open WOD 13.1 tomorrow and we will be doing them every Thursday through the duration of the Open. Try to push hard on the other training days to prepare for the Regional. If you absolutely must repeat any of the Open WODs to qualify, do them again on Saturday and cut the training volume on Fridays based on feel.

WOD - March 5, 2013 - Tuesday

Workout of the Day

Barbell Work:

1) 5x3 Snatch balance AHAP -- rest 60s

2) 5x3 Snatch pulls AHAP -- rest 60s

Strength:

1) High bar back squat; 1x5 @ 60%, 1x3 @ 70%, 1x2 @ 80%, 1x2 @ 90%, 1x1 @ 95%

2) Front squat; 1x5 @ 65%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%

Work Capacity:

For total time:

Row 1,000m

30 HSPU

* 8 minute time cap

* Rest 10 minutes, then

Isabel for time:

30 Snatches (135#/95#)

* 6 minute time cap

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WOD - March 4, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x2 Muscle snatch AHAP -- rest 60s

2) 5x2 Snatch AHAP -- rest 60s

Strength:

1) 5x5 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s

Work Capacity:

5 Rounds for total time of:

Row 400m

15 T2B

10 Ring dips

Rest 2 minutes

Additional:

1 set for 100 total reps:

ME KB Swings (53#/35#)

Finish remaining reps with burpees

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Rest Day - March 3, 2013 - Sunday

Rest Day

So today is a day off, enjoy it. I wanted to take a quick moment to explain the future of this programming leading up through the Games season and a few reasons why I will do things the way I do. For starters, CrossFit is a sport and must now be treated as such. My goal for THIS year is to have the programming peak at Regionals. Why would I do this, you ask? Because I know my average follower, and I know that I am not currently coaching competitors who can easily make it to the Games. Therefore, to give you all the best opportunity possible to qualify, your major peak will occur for THIS year at Regionals. As the nature of my athletes changes, I will change the program to reflect this, but my goal is to make sure each of you can qualify for Regionals and perform well there if you have the ability to do so. A few quick points:

* As mentioned, you will peak at Regionals and for those who may qualify for the Games, I will have you recover enough to perform well should you make it
* The volume will be controlled each week so that you will be pushed just enough to recover from that week's training

* Each macrocycle will feature a 6-week preparation mesocycle, followed by a pre-competition cycle and a full recovery week

* Volume will decrease over the course of the week while relative intensity will increase

* You will be performing the Open workouts as part of the regular program, so try not to re-do them if it isn't completely necessary as this will add unneeded stress and volume

* The goal is to have all of you PR and have the period of highest intensity be the week before the North East regional (first Regional event)

NOTE: If you qualify and will be competing at a different Regional event, please email me

Hopefully this gives you a better idea of my reasoning for the remainder of our program leading through the Games in July. Best of luck to all competitors!

WOD - March 2, 2013 - Saturday

Workout of the Day

Barbell Work:

1) 7x1 Snatch @ 80% -- rest 60s

2) 5x1 Clean and jerk @ 80% -- rest 60s

Work Capacity:

Baby modified Games chipper:

10 OH Squats (135#/95#)

10 Box jump overs (24"/20")

10 Thrusters (95#/65#)

10 Power cleans (185#/120#)

10 T2B

10 Burpees

10 Muscle-ups

10 Burpees

10 T2B

10 Power cleans

10 Thrusters

10 Box jump-overs

10 OH Squats

* Rest as needed, then

For time:

Row 2k

Additional:

3x10 Weighted glute-ham raises

5 minutes ME strict T2B

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WOD - March 1, 2013 - Friday

Workout of the Day

Work Capacity:

For time:

1 mile run

Then immediately after finishing, perform

3 Rounds for time of:

25 Push press (95#/65#)

25 Front squats (95#/65#)

500m row

Rest 5 minutes, then perform

AMRAP 5 of:

5 Deadlifts (275#/185#)

25 Double-unders

Additional:

Extended leg mobility (i.e. barbell to inner thigh/IT bands, plate or kettlebell to quads, band-assisted Spiderman stretch)

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