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

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.