Rest Day - September 30, 2012 - Sunday

Rest Day

Enjoy the day off. Come out and cheer on our Reebok CrossFit Back Bay competitors at the Eye of the Storm event at CrossFit Providence. Those competing did very well yesterday and the competition will conclude today with some awesome WODs.

WOD - September 29, 2012 - Saturday

Workout of the Day

Strength: 6x3 Snatch pull AHAP alternating with Front Squat 3@63%, 3@73%, 3@83%, 3@93%, 3@93%, 3@93%, 3@93%

Work Capacity 1: 5 Rounds for time of:
* 5 KB Snatches right arm (53#/35#)
* 10 KB Swings (53#/35#)
* 5 KB Snatches left arm (53#/35#)
* 10 T2B

Work Capacity 2: For total time:
* Max set of UNBROKEN wall balls (20#/14#); subtract this number from 100 reps and compete the remaining reps with box jumps (24"/20")

Additional: 3 Rounds of:
* Row 300m
* Rest 1 minute between efforts

Post results to comments.

WOD - September 28, 2012 - Friday

Workout of the Day

Strength: Hi-bar back squat; 5@57%, 5@67%, 5@77%, 5@87%, 5@87%, 5@87%, 5@87%

Work Capacity 1: "Power Elizabeth" 21-15-9 reps for time of:

* Power clean (135#/95#)

* Ring dips

Work Capacity 2: "Isabel" for time:

* 30 Snatches (135#/95#)

Additional: 3x8 Weighted glute-ham raise AHAP

Post results to comments.

WOD - September 27, 2012 - Thursday

Workout of the Day

Strength: Snatch balance; 5x3 (challenging but not maximal, focus on speed)

Work Capacity 1: For time:
* 30 KB snatches (15 left arm first, then 15 right arm -- 53#/35#)
* 10 Rope climbs (15')
* 30 Burpee lateral jumps (clear 20" box for men, jump over 2x45# bumper plates standing upright for women)
* 10 Push press (185#/120#)

Work Capacity 2: For time:
* Row 1,000m

Additional: 5x5 Barbell Turkish get-ups AHAP (5 reps each arm, alternating every rep)

Post results to comments.

Rest Day - September 26, 2012 - Wednesday

REST DAY

Do plenty of soft tissue work with a foam roller, lacrosse ball, or barbell. If you can get a massage, do it. The new cycle is being prepped and it's going to get spicy. Back at it tomorrow.

WOD - September 25, 2012 - Tuesday

Workout of the Day

Barbell Work: 6x3 Halting snatch grip deadlift to hip AHAP (focus on retracting shoulder blades and maintaining consistent back angle throughout the pull; halting means pausing for a 2 count at the top of the deadlift with the bar being swept into the hip) -- rest exactly 60s between each

Strength: Push press 3x8, challenging but not maximal, rest 45s between each set

Work Capacity: (Courtesy of CrossFit Invictus) AMRAP 6 minutes of:

* 3 Snatches (135#/95#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

Rest 4 minutes, then

AMRAP 6 minutes of:

* 3 Snatches (115#/80#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

Rest 4 minutes, then

AMRAP 6 minutes of:

* 3 Snatches (95#/65#)

* 6 Bar-facing burpees

* 9 C2B pull-ups

NOTE: Set the bar up so that weight needs only to be stripped between AMRAPs

Additional: For time:

40-20-10 Cal row, pistols (alternating legs)

Post results to comments.

WOD - September 24. 2012 - Monday

Workout of the Day

Strength: Hi-bar back squat; 3@63%, 3@73%, 3@83%, 3@93%, 3@93%, 3@93%, 3@93%

Work Capacity 1: AMRAP 12 minutes of:
* 10 Weighted step-ups (135#/95# barbell on back, 24"/20" box)
* 10 Weighted lunge steps (135#/95# barbell on back, 5 ea leg alternating)
* 10 Push jerks (135#/95#)

Work Capacity 2: 3 rounds of:
* Max unbroken reps of HSPU
* Rest 30 seconds
* Perform same number of T2B
* Rest 30 seconds

Additional: 3x8 weighted glute-ham raise AHAP

Post results to comments.

Rest Day - September 23, 2012 - Sunday

Rest Day

Enjoy the day off. Make sure to do plenty of mobility and movement prep for the upcoming week. The squat cycle will be ending in two short weeks and many of you will fail your sets of 3's and 5's. Please do not be discouraged, this is meant to test all of you. Official testing week will begin just after that and we will move back into a more Olympic lifting focused program once you have established your new benchmark numbers.

WOD - September 22, 2012 - Saturday

Workout of the Day

Strength: Snatch pull 6x3 AHAP alternating with Front squat 3@61%, 3@71%, 3@81%, 3@91%. 3@91%, 3@91%, 3@91%

Work Capacity 1: "Open WOD 12.1" AMRAP 7 of:
* Burpees

Work Capacity 2: 3 Rounds for time of:

* 10 Deadlifts (275#/185#)

* 30 GHD sit-ups

Additional: 3x8 Good mornings at light weight

Post results to comments.

WOD - September 21, 2012 - Friday

Workout of the Day

Strength: Hi-bar back squat 5@54%, 5@64%, 5@74%, 5@84%, 5@84%, 5@84%, 5@84%

Work Capacity 1: 5 rounds for total time of:

* 5 Power snatches (135#/85#)

* 5 OH Squats (135#/85#)

* 10 Burpees

* Rest 1 minute between rounds

NOTE: You can squat snatch the first OH squat and last power snatch and it will count for both

Work Capacity 2: 21-15-9 reps for time of:

* Deadlifts (225#/155#)

* 3x Double-unders (63-45-27)

Additional: 25 OH Walking lunge right arm (53#/35# KB), 25 OH Walking lunge left arm (53#/35# KB), 15 Turkish get-ups ea side (53#/35# KB -- alternating arms)

Post results to comments.

WOD - September 20, 2012 - Thursday

Workout of the Day

Strength: 5 rounds of the complex:
* Snatch balance x1
* OH squat x2
NOTE: AHAP (heavier than last time)

Work Capacity: For time:
* 10 Deadlift (315#/225#)
* 20 KB Swing (70#/53#)
* 10 Clean (225#/155#)
* 20 KB Swing (70#/53#)
* 10 Snatch (135#/95#)
* 20 KB Swing (70#/53#)
NOTE: Use one barbell and set up weights so that the outside plates can be stripped to achieve the next weight.

Additional: Row 500m AFAP, rest 2 minutes, row 500m AFAP

Post results to comments.

Rest Day - September 19, 2012 - Wednesday

REST DAY

Do some active recovery and extended mobility to stay loose. Hit an ice bath, contrast shower, etc to maintain your body. Do some relaxing activity to keep your mind healthy and mentally prep for the rest of the week.

WOD - September 18, 2012 - Tuesday

Workout of the Day

Strength: Strict press 6x4 AHAP

Work Capacity 1: 5 rounds for total time of:
* 10 Thrusters (135#/95#)
* 10 C2B pull-ups
* 30 Double-unders
* Rest 2 minutes between rounds

Work Capacity 2: 21-15-9 reps for time of:
* Box jumps (24"/20")
* Burpees

Additional: 50x GHD sit-ups, 50x GHD hip extensions

Post results to comments.

WOD - September 17, 2012 - Monday

Workout of the Day

Barbell Work: 7x1 Snatch @ 90%, rest 60s between reps; 7x1 Clean @ 90%, rest 60s between reps

Strength: Hi-bar back squat; 3@61%, 3@71%, 3@81%, 3@91%, 3@91%, 3@91%, 3@91%

Work Capacity: "Freddy Krueger" 21-15-9 reps for time of:
* KB Swings (70#/53#)
* Burpees

Additional: 3x8 weighted glute-ham raise AHAP

Post results to comments.

Rest Day - September 16, 2012 - Sunday

Rest Day

Enjoy the day off. Get plenty of mobility in to prepare for next week. More and more of you followers keep turning up and I am continuously impressed with your results. Keep up the good work.

WOD - September 15, 2012 - Saturday

WORKOUT OF THE DAY

STRENGTH: 6x3 Snatch pull AHAP alternating with 6x3 Front squat @ 24x1 tempo -- front squats should be heaviest possible while maintaining speed out of the bottom

WORK CAPACITY 1: 5 rounds of:
* 20 Wall balls (30#/20#)
* Rest 45s between rounds
Note: Every time you break up the set of 20 wall balls, perform an immediate penalty of 10 burpee pull-ups

WORK CAPACITY 2: 10-8-6-4-2 reps for time of:
* Deadlift (315#/225#)
* Pistols (alternating legs)
Note: Wear a 20# vest during the entire WOD.

ADDITIONAL: 3x25 GHD sit-ups alternating with 3x15 reverse hypers -- heavy (band attached to GHD if you do not have a dedicated reverse hyper machine)

Post results to comments.

WOD - September 14, 2012 - Friday

Workout of the Day

Barbell Work: 5 rounds of:
* 3-position snatch (floor to full squat, low-hang/above knee to full squat, high-hang/mid thigh to full squat) -- weight should be heavy but fast (most likely 80-85% range)

Strength: Hi-bar back squat; 5@51%, 5@61%, 5@71%, 5@81%, 5@81%, 5@81%, 5@81%

Work Capacity: For time:
* 10 Burpee box jump-overs (30"/24")
* 20 Pull-ups
* 30 KB Snatches (53#/35# -- alternating arms)
* 40 Hand-release push-ups
* 30 KB Snatches (53#/35# -- alternating arms)
* 20 Pull-ups
* 10 Burpee box jump-overs (30"/24")

Additional: 4x400m sprint with 60s rest between efforts

Post results to comments.

WOD - September 13, 2012 - Thursday

Workout of the Day

Barbell Work: 5 rounds of the complex:
* 1 Power clean
* 1 Front squat
* 1 Squat clean
* 1 Split jerk
NOTE: Weight should be heaviest possible, and once you have determined this weight, the same load should be used for all five rounds

Strength: 3-2-1-1-1 OH Squat, working to 1RM

Work Capacity: For time:
* Row 2,000m

Additional: 4x8 Glute-ham raise with bands (Video --> http://youtu.be/ne_pPfxb-_8)

Post results to comments. Also, send me videos of your fantastic OH squat PR's today (or videos of you beasting the barbell complex at 275ish).

Rest Day - September 12, 2012 - Wednesday

REST DAY

So I keep getting messages about people PR'ing on a good deal of their lifts at the end of the previous cycle. We will be testing again at the end of this cycle in preparation for the next phase of programming. That being said, PLEASE PLEASE PLEASE send me videos of your new PR lifts so that I have some data and credibility for this program. If you have been following and have experienced success, I would love to hear about it.

WOD - September 11, 2012 - Tuesday

Workout of the Day

Barbell Work: Every 30 seconds for 5 minutes perform:
* 1 Squat snatch (90%)

Strength: Behind-the-neck strict press; 5x3 AHAP

Work Capacity: For time:
* 50 Thrusters (45#/35#)
* 5 Rope climbs
* 40 Thrusters (45#/35#)
* 4 Rope climbs
* 30 Thrusters (45#/35#)
* 3 Rope climbs
* 20 Thrusters (45#/35#)
* 2 Rope climbs
* 10 Thrusters (45#/35#)
* 1 Rope climb

Additional: AMRAP 5 minutes of:
* Handstand walk for total distance

Post results to comments.

WOD - September 10, 2012 - Monday

Workout of the Day

Strength: Hi-bar back squat; 3@59%, 3@69%, 3@79%, 3@89%, 3@89%, 3@89%, 3@89%

Work Capacity: AMRAP 2 of:

* Muscle-ups

Rest 90 seconds, then

3 rounds of:

* 10 HSPU

* 30 Double-unders

* 10 C2B Pull-ups

Rest 90 seconds, then

AMRAP 2 of:
* Pistols (alternating legs)

NOTE: Score is time for the middle portion and total repetitions of BOTH muscle-ups and pistols added together. For example 3:06, 52 would be a possible score.

Additional: 3x8 Weighted glute-ham raise AHAP, 3x8 Good mornings at moderately light weight

Post results to comments.

Rest Day - September 9, 2012 - Sunday

Rest Day

Enjoy the day off, make sure you stretch and get some good food in you. If you haven't seen the video on yesterday's post, watch it. It's awesome.

WOD - September 8, 2012 - Saturday

Workout of the Day

First of all, I would like to start today's post with one of the most badass videos I have seen in awhile. This is Justine Colgan with a 20RM front squat of 125 pounds. Ladies, that's a pretty large amount of weight and was the most lifted by our females today by 35 pounds. More importantly, Justine has been following Wright Performance strictly for about a month. Prior to starting, her 3RM front squat was 115 pounds. That's right, she PR'd by 10 pounds and did SEVENTEEN ADDITIONAL REPS. Techincally, she does 21 reps before the best part of the video where she asks if she is done yet. That's what I call a PR people. Incidentally, if you guys do any cool stuff or PR like a straight beast in your sessions send me a video of it so I have some hard evidence you guys aren't slacking off on me.


Justine 20RM Front Squat @ 125# from Wright Performance on Vimeo.

Strength: Snatch pull 6x3 AHAP alternating with Front Squat 3@58%, 3@68%, 3@78%, 3@88%, 3@88%, 3@88%

Work Capacity: AMRAP 15 of:
* 5 Burpees
* 15 Double-unders

Additional: Sprint 6x200m with 40s rest between efforts

Post results to comments.

WOD - September 7, 2012 - Friday

Workout of the Day

Barbell Work: Every 30 seconds for 5 minutes complete:
* 1 Squat clean @ 85%

Strength: Hi-bar back squat; 5@48%, 5@58%, 5@68%, 5@78%, 5@78%, 5@78%

Work Capacity: 5 rounds for time of:
* 10 Deadlifts (275#/185#)
* 10 Bar-facing burpees
* 10 Box jumps (24"/20" -- must stand at top)
* Rest 90 seconds between rounds

Additional: 3x8 Good mornings at moderately light weight; if you have a competition coming up spend 15 minutes or so working on a skill you are bad at -- use the good mornings as breaks from this skill work

Post results to comments.

WOD - September 6, 2012 - Thursday

Workout of the Day

Strength: Snatch balance 5x2 AHAP

Work Capacity 1: 10 rounds for total time of:
* 1 Bear Complex (205#/125# -- 1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead from behind the neck)
* 20 Double-unders
* Rest 1 minute between rounds

Work Capacity 2: NOT for time complete:
* 10 Muscle-ups
* 30 HSPU
* 40 Pistols (alternating legs)

Additional: Row 500m for time, rest 2 minutes, row 500m for time

If you are competing this weekend today will be a rest day for you. Perform plenty of mobility and in place of tomorrow's WOD you will be performing some light Olympic weightlifting and practicing the movements you need for your events. Everyone else get after it.

Post results to comments.

Rest Day - September 5, 2012 - Wednesday

Rest Day

Do some active recovery, particularly if you are tight from this week thus far. If you are competing this weekend, however, you will perform active recovery today and rest tomorrow. Friday will be light skill work in preparation for the competition, and your final rest day will be pushed back to Monday due to the competition being Saturday/Sunday. If you have any questions on how this affects the programming feel free to contact me.

WOD - September 4, 2012 - Tuesday

Workout of the Day

Strength: Push Press 5x3 AHAP

Work Capacity: 3 Rounds of:
* AMRAP 3 minutes of -- 3 Thrusters (135#/95#), 6 C2B pull-ups
* Rest 1 minute between rounds

Additional: 50 GHD sit-ups, 50 GHD hip extensions

Post results to comments.

WOD - September 3, 2012 - Monday

WORKOUT OF THE DAY

STRENGTH: Hi-bar back squat 3@57%, 3@67%, 3@77%, 3@87%, 3@87%, 3@87%

WORK CAPACITY 1: 5 Rounds for time of:
* 12 KB Snatch right arm (53#/35#)
* 6 L pull-ups
* 12 KB Snatch left arm (53#/35#)
* 6 L pull-ups

WORK CAPACITY 2: EMOTM 10 minutes:
* 5 Box jumps as high as possible (up to 40"/34")

ADDITIONAL: 3x8 Good mornings at moderately light weight

Post results to comments.

Rest Day - September 2, 2012 - Sunday

REST DAY

Enjoy the day off, stretch, go for a swim, take a long walk, etc. Do something that improves your quality of life and refreshes you for the next week.

WOD - September 1, 2012 - Saturday

WORKOUT OF THE DAY

STRENGTH: 6x3 Snatch Pull AHAP alternating with Front Squat 3@55%, 3@65%, 3@75%, 3@85%, 3@85%, 3@85%

WORK CAPACITY 1: 21-15-9 reps for time of:
* OH Squats (135#/95#)
* Power cleans (135#/95#)

WORK CAPACITY 2: "Half Cindy" AMRAP 10 of:
* 5 Pull-ups
* 10 Push-ups
* 15 Air squats

ADDITIONAL: 10x100m sprints (20s rest between efforts)

Post results to comments.