12.31.13

NO WORKOUTS FOR TUE AND WED

THURSDAY WILL BE POSTED HERE

12.30.13

Drop Snatch 3x 50, 60, 70% of snatch
Snatch 3x 60, 70, 75, 75, 75%
Clean 3x 60, 70, 75, 75%
Front Squat 3x 60, 70, 75, 80%
Snatch pull 5x (-10, 100%, 100%)
Stone runners 3x10 each + wt Bama Abs 2x10 each

12.21.13

9am L3 testing

12.20.13

A. Clean and jerk (1+3) 60, 70% (1+2) 75, 80, 85, 90, 90-95%
B. Snatch 3x 60, 70% 2x 75, 80, 80-85%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (100%, 100%) + DB press 3x10
E. Ab circles 3x10 each (if you can't do that, do windshield wiper on ground) 3x10 each 

12.19.13

60 min run/hike with pack/row/bike

ONE HOUR MOVING

12.18.13

30 UB wall ball

-rest 1 min-

25 UB wall ball

-rest 1 min-

20 UB wall ball

-rest 1 min-

15 UB wall ball

-rest 1 min-

10 UB wall ball

**If any sets don't get to the # do do as many as possible and post

+

6 min AMRAP

10 S2OH @ 105/65

20 DU

-rest 4 min-

6 min AMRAP

5 Burpee

10 HPC @ 105/65

15 push-ups w/ feet on a 45, chest to deck….legs shouldn't touch ground

-rest 4 min-

6 min AMRAP

2 MU (4 C2B scale)

4 Ring dip…after 2nd MU stay up and do 4 more ring dips

25 DU

12.17.13

A. Front Squat 3x 60, 70% 2x 80, 85, 90, 95, ?% (if you can double 100%, you can try a new        PR single)
B. Back squat 4x3 up to top weight made for a double
C. Straight led deadlift + shrug  2x10+10 @ 45-50% of clean 
+
4 sets; 2 min rest
max rep T2B
10 burpee AFAP
+
4 sets; rest 3 min
max rep C2B (-2)
10 box jumps @ 24/20
30 sec airdyne sprint

12.16.13

A. Snatch 3x 60, 70, 75% 2x 80, 85, 90, 90-95%
B. Clean 3x 60, 70, 75% 2x 80, 85, 90%
C. Overhead squat (1+3) 5 sets (heavy as possible)
D. Snatch pull 3x (100%, +10lbs, +15lbs)
E. Below the knee snatch pull 3x (100%, 100%, 100%) + DB press 2x10
F. Wt Sit ups(arms locked overhead) 3x10

12.14.13

9am TESTING

12.13.13

A. Clean and jerk (2+2) 60, 70, 75, 80, 85, 85-90%
B. Snatch 3x 60, 70, 75, 80, 80-85%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (100%, 100%) + plate front raise 3x10 + plate side raise 3x10
E. Ab slide 3x20 yards + push up row (with DBS 1 push up + 1 row L/R = 1 rep) 3x8

12.12.13

Active Recovery Day

A.

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is my first choice, and if you have an ocean, even better)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

12.11.13

10 Min AMRAP of:
3 MU (3 C2B & 3 Ring Dip = scale)
6 Box jumps @ 30/24
9 T2B
50 DU
-REST 3 MIN-
10 Min AMRAP of:
10 DL @ 95/65
8 HPC @ 95/65
6 S2OH @ 95/65
50 DU
-REST 3 min-
10 Min AMRAP of:
Wall Ball 20/14


*NOTES- For the DL,HPC,S2OH…TAKE YOUR TIME. Slow is smooth and smooth is fast. Keep lumbar tight and get reps in but don't try to speed to fast. Wall Ball goal is 160+

12.10.13

A. Back Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Front Squat 4x5 up to 70-75% of top back squat for day
C. Straight led deadlift + shrug  2x10+10 @ 45-50% of clean 

  +

           4 sets; rest 2 min
          15 KBS UB 70/53
          10 Burpee AFAP
       
          +
         
          4 sets
          5 STRICT weighted pull-up
          rest 30 sec
          max rep HSPU
          rest 2 min

12.9.13

A. Snatch 3x 60, 70, 75, 80, 85, 90%
B. Clean 3x 60, 70, 75, 80, 85, 85-90%
C. Drop Snatch 5x3 (heavy as possible)
D. Snatch pull 5x (-10, 100%, +10lbs) 
E. Below the knee snatch pull 5x (-10, 100%) + alt DB press 3x10 (1 arm up)
F. Wt. Hip extension on GHD 3x10 + Wt Sit ups 3x12

12.7.13

To see where we are in Aerobic side of things…..

90 MIN AMRAP

1300m row

200m farmer carry (70/53)

15 wall walks

42 DU's

12.6.13

A. Clean and jerk (2+2) 60, 70, 75, 80, 85, 85%
B. Snatch 3x 60, 65, 70, 75, 75-80%
C. Clean pull 5x (-10lbs, 100%, +10lbs)
D. Below knee clean pull 5x (-10lbs -10lbs) + plate front raise 3x10 + plate side raise 3x10
E. Roll outs 3x10 + ghd row 3x10

12.5.13

Active Recovery Day

*ROW BOWLING DAY…comment on FB so we can get some groups together doing it!!!

A.

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is my first choice, and if you have an ocean, even better)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

12.4.13

3 sets ALL OUT, rest 5 min

250m row

10 Burpee over rower

15 Thrusters @ 95/65

10 burpee over rower

250m row

-REST 15 MINUTES …work on handstand walks during 10 min of that rest-

3 sets all out; rest 5 min

5 C2B pull-up

10 Thrusters @ 95/65

15 Burpee

10 Thrusters @ 95/65

5 C2B pull-up

12.3.13

A. Front Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Back Squat 4x5 up to same weight as front squats
C. Good morning 2x10 @ 45-50% of clean 
D. 5x 5 weighted pull-up, rest 30 sec, 5 ring dip weighted if possible, rest 1 min
E. 5x20 russian KBS @ 88 or 80/70

12.2.13

A. Snatch 3x 60, 70, 75, 80, 85, 85%
B. Jerks 3x 60, 70, 75, 80, 85%
C. Clean 3x 60, 70, 75, 80, 80%
D. Drop Snatch 5x3 (heavy as possible)
E. Snatch pull 5x (-10, 100%, +10lbs)
F. Below the knee snatch pull 5x (-10, 100%) + alt DB press 3x10 (1 arm up)
G. Stone runners 3x10 each + Wt V-Ups 3x10 each

11.30.13

A. Build to a 5RM DL in 10 minutes
-rest 10 minutes-
B. 10 min AMRAP of 200m run, max rep T2B  *score is T2B
-rest 10 min-
C. 10 min AMRAP of 5 wall ball, 5 DU, 10 wall ball, 10 DU, 15 wall ball, 15 DU….and so on

11.29.13

A. Clean and jerk (2+2) 60, 70, 75, 75, 75%
B. Snatch 3x 60, 65, 70, 75, 75%
C. Clean pull 5x (-10lbs, -10lbs, -10lbs)
D. DB curl to press 3x10 + Windshield wipers 3x10 each + hip extension on GHD 3x10

11.28.13

REST REST REST!!!!

Have a GREAT THANKSGIVING...

11.27.13

10 Rounds of:

500m row
400m run

11.26.13

A. Front Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Step Ups (with bar on 18" box) 3x5 each leg (45, 50, 50-55% of clean)
C. Good morning 2x10 @ 45-50% of clean 
D. 5x3 weighted pull-up (rest 2 min) During all the sets rest complete 25 OH throws with    40/20 slam ball. Can do outside if not wet
+
6 sets
1 min DU, 30 sec rest, 1 min Box jump @ 30/24, 30 sec rest

11.25.13

A. Drop Snatch 3x 50, 60, 70% of snatch
B. Snatch 3x 60, 70, 75, 80, 80%
C. Clean 3x 60, 70, 75, 80%
D. Snatch pull 5x (-10, 100%, 100%)
E. Stone runners 3x10 each + wt Bama Abs 2x10 each

11.23.13

815am TESTING

Gonna try to make it 9am from now on so we can be done close to open gym time, this one is due to GAME!!!

Be ready for some pain!

11.22.13

A. Clean and jerk (3+3) 60, 70, 75, 80, 80%

B. Snatch 5x 60, 65, 70, 75%

C. Clean pull 5x (-10lbs, 100%, +10lbs)

D. Below knee clean pull 5x (-10lbs -10lbs) + KB clean to press 3x8 each

E. Windshield wipers 3x10 each + ghd row 3x10

11.21.13

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

11.20.13

10 sets; 30 sec airdyne @ 50%, 30 sec @ 90%

rest 5 min

3 rounds of: 10 burpee, 200m run

rest 5 min

3 rounds of: 10 ALT KB Snatch @ 53/35, 50 DU

rest 5 min

3 Rounds; 10 Burpee, 200m run

11.19.13

A. Back Squat 5x 60, 70, 75, 80, 80%

B. Front squat 5x 60, 65, 70, 70-75% of back squat for day (so if you worked up to 200lbs on your last set of back squats, you would work up to 70-75% of that weight for your last set of front squats)

C. Straight leg Deadlifts + shrug 2x10 @ 40-45% of clean

D. 3 sets of: max rep (-2) C2B pull-ups; rest 30 sec; max rep (-2) ring dips; rest 30 sec; 200m farmer carry; rest 2 min

E. 3x20 UB KBS @ 70/53… as little rest as possible but must stay UB

11.18.13

A. Snatch 5x 60, 70, 75, 80, 80%

B. Jerks 5x 60, 70, 75, 80, 80%

C. Clean 3x 60, 70, 75, 80%

D. Overhead squats 3+3 (3 snatch grip push press/power jerk behind the neck + 3 overhead squats) 4 sets AHAP

E. Snatch pull 5x (-10, 100%, +10lbs)

F. Below the knee snatch pull 5x (-10, 100%) + db press 3x10

G. Hip extension on ghd 3x10 + wt sit up 3x15

11.16.13

TESTING DAY

Show up at 930am, we will worm up and start at 9:50am

A. 75m Sled sprint for time @ 1.25/1xBW

Rest 10 min

B. 75m Sled sprint for time @ 1.25/1xBW

Rest 10 min (from when last person ends...sorry last person)

C. 3 Rounds for time

5/2 MU (scale is 10/6 C2B pull-ups)

10 DL @ 225/155

20 Wall ball @ 20/14

30 DU

11.15.13

A. Clean and jerk (3+3) 60, 65, 70, 75, 75%

B. Snatch 5x 60, 65, 70, 70%

C. Clean pull 5x (-20, -10, 100%)

D. Below knee clean pull 5x (-20, -20) + KB clean to press 3x8 each arm

E. Around the world 3x10 each + ghd row 3x10

ACTIVE RECOVERY DAY!

A.

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

11.13.13

MAP (Max Aerobic Power) Session

-5 min AMRAP- 10 Wall ball (20/14), 10 Burpee over the box @24/20

REST 3 min

-5 min AMRAP- 10 T2B, 10 KBS @ 70/53, 10 Sit-ups

REST 3 min

-5 min AMRAP- 10/5 ring dips, 200m run

REST 3 min

2k ROW @ 80-85%

11.12.13

A. Front squat 5x 60, 65, 70, 75, 75%

B. Back squat 4x5 working up to same weight that ended with FS

*This will be 4 sets that build to end with 75% of FS max

C. Good morning 2x10 @ 40-45% of clean

D. For time:

3 Rounds: 25/15 HSPU, 50 DU (13 min time Cap...if hit cap post # of reps)

*25 HSPU for guys..15 Ladies.....

E. 4 sets; 5 weighted pull-ups, rest 30 sec, 8-10 clapping push-ups, rest 30 sec

Some nutrition notes

Ok, so everyone doing this program has enough knowledge and experience to know how things will feel in the gym. What sessions will be AnAerobic (without oxygen=HURT), Aerobic (with oxygen=not to painful) and just a CP (creatine phosphate=strength) day......

....so here are some rules to follow when it comes to fueling you body for these events!

First off is on a regular basis make sure you are having a meal within an hour from getting up and every 3 hours after that.... if that is happening here is how to plan around training....

....Mondays and Friday will be heavy on the CP stuff so eating more FATS for that will help. With these sessions you can pretty much eat up to the time you train or even snack while lifting!!

Sessions you know will not be to painful I say leave about an hour to digest food before the session....and those sessions that are going to be painful...well... I say 2-3 hours of time between meals and training.


...Also, here is what I recommend for supplementation. POST WORKOUT PROTEIN!!! I love PROGENEX and feel a huge difference with it but you don't have to use it...but get something and even add some food in the form of cards on days that aren't just CP stuff. I also recommend FISH OIL!

RECOVERY... this is HUGE. Messages as often as you can afford, mobility, ice baths and contrast showers are all things that can help.

#HEREWEGO #GETBETTEREVERYDAY

11.11.13

Week 1
Monday November 11th

A. Snatch 5x 60%,70%,75%,75%,75%
B. 

Jerks 5x 60, 70, 75, 75, 75%

C. Clean 3x 60, 70, 75, 75%

D. Snatch PP+Overhead squats (3+3) 4 sets AHAP

E. Snatch pull 5x (-10, 100%, 100%)

F. Below the knee snatch pull 5x (-10, -10) + db press 3x10

*Work the DB press in during the sets of Pulls

G. Hip extension on ghd 3x10 + wt sit up 3x15

Starting Monday!!!

Ok, program starts Monday!!! You are all permitted to come train at anytime during the day that the gym is open. Please try to keep full session to 90 minutes...in and out in that time. PLEASE also sign in on WODify just for attendance purposes.

Below each blog post comment with weights, sets, times feelings etc..... this will help with the program and gives us a lot of information to go from.

Get ready for the pain!

Level 3 Program...

The Level 3 programming at the gym is intended for those who want to make CrossFit a sport not a hobby. This program will be given to a selected group that will follow it during regular gym hours. This grow is still required to be respectful to others and clean up your own gear....but are NOT required to show up AT a class time.... however ALL workouts are based on 60-90 minutes from start to finish and no reason they shouldn't be in that time frame. This means keep socializing to a minimum and WORK HARD. The program is also based on rest days Thursday and Sunday....don't deviate from this schedule please. We will be having periodic meetings as well as trying to all train together on Saturdays for some testing!